Fit Fridays

Here's a Do-it-at-Home (no equipment needed) circuit workout!

ENJOY!!!

Topic Thursday

Today's Topic Thursday is going to focus on:  FAST FOOD!!!

As Americans, we consume the most fast food of any nation.  We think "it's cheap, it's fast and it tastes good"...but do we really know the nutritional value vs the price?  Check this out:

Instead of saying 'I got my money's worth', we can say 'I got my calories' worth!!!

Wellness Wednesday

Carbs have gotten a bad reputation as of late...here's the 411 on all things Carbohydrates!

Tasty Tuesday

Today we're going to focus on snack foods and foods we like to give our kids...granola bars, fruit leather and popsicles.  Here are 3 recipes to revamp the store-bought, full-of-sugar and other yucky ingredients.  Make these at home and feel good about giving them to your kids and eating them yourself!

No Bake Energy Bites

Ingredients:

• 1 cup (dry) oatmeal (I used old-fashioned oats)
• 2/3 cup toasted coconut flakes
• 1/2 cup peanut butter (natural or any nut-butter)
• 1/2 cup ground flaxseed or wheat germ
• 1/2 cup chocolate chips (optional)
• 1/3 cup honey
• 1 tsp. vanilla

Method:
Stir all ingredients together in a medium bowl until thoroughly mixed.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls of whatever size you would like.  (Mine were about 1″ in diameter.)  Store in an airtight container and keep refrigerated for up to 1 week.
Makes about 20-25 balls.
Tips:
Substitution ideas can abound for just about any of these ingredients!  Feel free to substitute in your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter.  And you could also add in some wheat germ in place of some or all of the flaxseed.  I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.
Some other fun substitutions for the chocolate chips (or an addition to them) could include:

• chopped dried fruit (apricots, dates, raisins, etc.)
• dried berries (cranberries, cherries, etc.)
• chopped almonds, pecans, walnuts, or sunflower seeds
• other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)
• other grains (different kinds of oatmeal, rice cereal, etc.)



Fruit Leather

Ingredients4–5 large peaches (5½ cups chopped)
2½ cups fresh cherries
1 cup water
Sugar or agave, to taste
DirectionsStep 1: Wash and dry the fruit.Step 2: Slice the peaches in half, starting at the stem, and cut through till you reach the pit. Cut all the way around the peach. Then, twist the two halves to separate them. Remove and discard the pit. Slice and chop the peaches.Step 3: Using a cherry pitter, remove the stems and pits from the cherries. Discard the pits and stems. Step 4: Combine the peaches and cherries in a medium-sized sauce pan. Add the water. Place over medium heat on the stove. Bring to a boil, cover,and cook for 15 minutes.Step 5: Remove the lid and mash the fruit usinga potato masher.Step 6: Taste for sweetness and add sugar or agave according to your personal tastes. You may not need to add any if your fruit is very sweet. Start with no more than 1 tablespoon of sweetener at a time and adjust until you’ve reached your perfect sweetness.Step 7: Add mixture to a food processor and puree until very smooth.Step 8: Line a rimmed baking sheet(s) with parchment paper. You may need more than one sheet depending on its size. I used two 15½"×10" baking sheets. Pour the puree onto the lined baking sheet until the mixture is ¼" thick. For fruit roll-up-likethinness, use two 15½"×10" baking sheets and pourat a thickness of 1". For a thicker, fruit leather style, use one pan and pour at a thickness of ¼".Step 9: Bake the sheets in a preheated oven at 150 degrees (or lowest your oven will go) for 8–10 hours, or until the puree is dry and leather-like. When ready, the puree will no longer be sticky and will have a smooth surface.Step 10: After the fruit leather has dried, it is easily peeled away from the parchment paper. Store itrolled in the parchment in an airtight container inthe refrigerator
Feel free to substitute your favorite fruits!

Berry Yogurt Popsicles

Ingredients:

For the purple:

• 1 cup blueberries
• 1/2 cup blackberries
• 6 oz fat free blueberry yogurt
• 1 cup crushed ice

For the white:

• 14 oz fat free vanilla yogurt
• 2 tbsp agave or sugar
• 1 cup crushed ice

For the pink:

• 3/4 cup raspberries
• 3/4 cup strawberries
• 6 oz fat free strawberry yogurt
• 1 cup crushed ice

Directions:

Blend

each color smoothie separately in a blender and

set aside

.

 

Pour the first color into a popsicle mold 1/3rd of the way and freeze for 30 minutes. Remove from the freezer and insert the sticks, then freeze one hour.

Add the white yogurt into each popsicle mold 1/3 of the way and freeze an additional hour. Add the purple smoothie and fill it to the top of the mold and freeze until ready to eat.

Motivation Mondays

Are you a Glass 'Half Full' or 'Half Gone' person? 

Many times these attitudes carry over into our health & fitness and that can have damaging effects on our emotional well being.  We focus too much on how hard it's going to be or how far we have to go instead of realizing how far we've come!  Take a minute to reflect on the progress you've made and how good it will feel to reach your goals!!

Fit Friday

Fit Friday Exercise of the Week:

Booty Kicks With Resistance Band

 Feel the burn with this move — your glutes and outer thighs will be feeling it in no time! Hold onto either end of your resistance band and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so your back is straight. Hold the band firmly, draw your belly in, and extend your right leg straight out behind you. Then draw your knee forward, but don't let it touch the ground.  Try 25 reps, then switch legs.  Do as many sets as you can!

Topic Thursday

Who says you can't watch your show and get in a workout too?  Check out this TV Commercial Workout!  Try it the next time you turn on the tube!  Get your kids involved too!!!

Wellness Wednesday

Here is a list of the 80 Healthiest Foods.  Take this with you the next time you head to the grocery store.  Stock up on these healthy goodies!!!

Tasty Tuesday

Today's recipes are all about veggies!  Here are some great healthy side dishes to pair with a lean protein of your choice!

Creamy Mashed Cauliflower

Ingredients

8 cups  bite-size cauliflower florets, (about 1 head)

4 cloves  garlic, crushed and peeled

1/3 cup  nonfat buttermilk, (see Tip)

4 teaspoons  extra-virgin olive oil, divided

1 teaspoon  butter

1/2 teaspoon  salt

  Freshly ground pepper, to taste

  Snipped fresh chives, for garnish

Directions

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Nutrition Facts

Calories 107, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 3 mg, Sodium 339 mg, Carbohydrate 10 g, Fiber 4 g, Protein 5 g, Potassium 288 mg. Daily Values: Vitamin C 150%. Exchanges: Vegetable 2, Fat 1.5.
Percent Daily Values are based on a 2,000 calorie diet

Mediterranean Roasted Broccoli and Tomatoes

Ingredients

12 ounces  broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)

1 cup  grape tomatoes

1 tablespoon  extra-virgin olive oil

2 cloves  garlic, minced

1/4 teaspoon  salt

1/2 teaspoon  freshly grated lemon zest

1 tablespoon  lemon juice

10   pitted black olives, sliced

1 teaspoon  dried oregano

2 teaspoons  capers, rinsed (optional)

Directions

1. Preheat oven to 450 degrees F.

2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.

3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Nutrition Facts

Calories 76, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Sodium 264 mg, Carbohydrate 7 g, Fiber 3 g, Protein 3 g, Potassium 328 mg. Daily Values: Vitamin A 50%, Vitamin C 130%. Exchanges: Vegetable 1,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

 

Sesame-Soy Green Beans

Here are your ingredients:
1 pound green beans, trimmed
1 Tbsp dark sesame oil
2 cloves garlic, minced
1/4 tsp. crushed red pepper
1 Tbsp lower-sodium soy sauce
1/8 tsp. salt
1/2 tsp. sesame seeds, toasted

Bring a large saucepan of water to a boil.  Add green beans and cook 5 minutes.  Plunge beans into ice water and drain.

Heat dark sesame oil in a skillet over medium-high heat.  Add minced garlic and crushed red pepper and saute about 30 seconds.  Add green beans, soy sauce and some salt.  Cook 2 minutes, tossing frequently.  Sprinkle with toasted sesame seeds and enjoy!

 

Motivation Monday

What inspires you?  Seems like an easy question...but it can be a hard one for some people to answer.

I wanted to share a commercial that inspires me.  I'm sure most of you have seen it before.  This time, really take it all in.  What do you think?  Does this inspire you? 

I get inspired by people who do things they didn't think they could...or if others thought they couldn't...but they push on anyway.  Take that first step...you CAN do it!

Fitness Friday

Free Weights vs. Strength-training Equipment

Have you wondered which method of strength training is better, free weights or strength-training equipment? The truth is, each has its advantages and disadvantages.
The choice depends on your level of experience, your exercise goals and, to some extent, your personal preference. An understanding of these factors will help you decide if free weights or machines—or a combination of both—will help you reach your goals.

 

 

 

 

 

 

 

 

The Free-weight Advantage

• Free weights incorporate the stabilizing muscles that enable you to perform the movements you choose to make and may be more effective in producing overall muscular strength and power gains.
• Free-weight exercises tend to more closely match the movement patterns you’re likely to need for specific sports.
• Free weights are more versatile; you can do a wide variety of exercises with a simple set of dumbbells. You can, for example, hold the weights with palms facing forward, facing your body, or facing the wall behind you. In doing so, you can do three different exercises that will work your muscles in different ways.
• Free weights tend to be inexpensive, are portable and take up little space.

The Free-weight Disadvantage

• You must learn to balance the weight while exerting force. This can be difficult—and potentially dangerous—if you are lifting weights overhead.
• The isolation of specific muscles can be difficult. To target the muscle you want, you must use very precise technique.
• Free weights can be swung for momentum rather than lifted slowly and steadily, which works the muscles more effectively and safely.
• Training alone can lead to injury if you don’t use proper technique.

The Machine Advantage

• Machines are generally safer and easier to use, an advantage for beginners learning a specific movement.
• Some machines are more efficient than free weights at isolating a specific muscle or muscle group. This is important when you’re strengthening a specific body part or rehabilitating an injury.
• Machines ensure correct movements for a lift, which helps prevent cheating when muscle fatigue sets in.
• Machine workouts can take less time because you can move easily from machine to machine. Changing the resistance is easy; you just insert a pin or enter a code.

The Machine Disadvantage

• Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles.
• Machines are much more limited, with most devices allowing only one exercise.
• Most machines are geared to the average-sized person, so if you’re shorter or taller than average, you may find it difficult to use some machines. However, some companies have developed equipment that is scaled down to suit many smaller men and women.
• Generally speaking, if you are beginning a strength-training program for the first time, or have been away from your program for months or even years, then it’s a good idea to use the resistance-training machines for the first 10 to 12 weeks of your program.
• Doing so will give your body the time it requires to adjust without putting undue stress on your muscles and joints. Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use.
• Experienced exercisers may want to use free weights because of the additional training benefits they offer. That said, the combination of free weights and machines can add variety to your workout.
• If you are a health club member, be sure to ask a fitness professional to show you how to properly use the free weights and machines. If you forget how, ask until you feel confident that you are using the proper technique to complete each exercise.
• If you are exercising at home, be sure to purchase an exercise tape that outlines proper technique. Good technique is essential if you want to reach your strength-training goals while avoiding injury, regardless of which type of resistance you choose.

*Source:  ACE

Topic Thursday

Summer Skin

Every sunscreen has a sun protection factor, or SPF, which is a measure of its strength or effectiveness. Each of us needs a different SPF, depending on whether, and to what degree, our skin burns or tans. A tan is the direct result of melanin, a brown pigment found in the epidermis that is produced when skin is exposed to sunlight.
Melanin protects the skin by absorbing, reflecting and scattering ultraviolet radiation before it penetrates the dermis, or underlying skin. However, armor that it is, melanin can’t prevent all the negative effects of the sun, and is often representative of damage. That’s why we need to use sunscreens. To determine what SPF your skin requires, you must know how long it takes your skin to burn when unprotected and exposed to sunlight. As a rule of thumb, anyone whose skin burns, whether or not it turns into a tan, should use an SPF of 15. Check with your doctor or pharmacist if you are taking antibiotics, antidepressants or antidiuretics. Some of these medications increase your skin’s sensitivity to sunlight and may decrease the time it takes your skin to burn.

Creating a Barrier

When exercising outdoors on a hot, sunny day, light-weight, light-colored clothing combined with plenty of sunscreen on both exposed and unexposed skin is the way to go. However, if overheating isn’t a concern, dark-colored, tightly woven clothing is more effective at blocking UV rays than say, a white T-shirt, which allows UV rays to reach the skin. Another barrier against sun damage comes in the form of eyewear. Protect not only your eyes, but also the skin around them, by wearing sunglasses that block 90 to 100% of the sun’s UV rays.
And, last but not least, wear a hat. Though a cap may be more comfortable for jogging, try a wide-brimmed hat that will shade your neck and face while gardening or walking outside.

Start With the Inside

Now that you know how to protect the skin’s surface, it’s time to start thinking about what you can do to make it glow from the inside out. You’re already off to a good start with exercise, which gets the blood circulating and delivers fresh oxygen to the skin all over your body. The next step is to drink plenty of water. Outdoor exercise, especially in the summer, increases your risk of dehydration. This is one risk you don’t want to take since it not only affects your performance and robs your skin of its vitality, but may be potentially hazardous to your health. Be sure to drink fluids before, during and after activity. To replenish your fluids after any outdoor activity, weigh yourself before you participate and then again after your workout. Any weight you lost is water and should be replaced by drinking two glasses (16 ounces) of water for every pound you have lost.

Everyone Needs a Little Sunlight

It’s been shown that a lack of sunlight can cause depression. After all, most plants won’t even grow without sunshine. And when the sun comes around and makes the days longer, our first instinct is to peel off our sweaters and bask in it. Go ahead. Just take precautions so you won’t have to deal with the unpleasant (and unnecessary) consequences.

Sunscreen Facts

• Wear sunscreen every day if you will be outside for more than 20 minutes, even when it’s cloudy.
• Sunscreen should be applied 15 to
• 30 minutes before going outdoors and reapplied every two hours or after swimming or sweating.
• Don’t skimp: One ounce—enough to fill a shot glass—is considered the amount needed to properly cover exposed skin.
• Limit your exposure to sunlight from 10 a.m. to 4 p.m. during Daylight Savings Time (9 a.m. to 3 p.m. during Standard Time), which is when the sun’s rays are the strongest and most harmful.
• When choosing a sunscreen, look for one with an SPF of 15 or higher that provides broad-spectrum coverage against all ultraviolet light wavelengths.
• Throw out old bottles of sunscreen, which can lose strength after three years.

Source: American Academy of Dermatology

What SPF Do You Need?

Follow these steps to calculate what SPF you should look for in a sunscreen:

1. Determine how many minutes your bare skin can be exposed to the sun before it burns.


2. Divide that number of minutes into the total number of minutes you want to remain in the sun.


3. The result is the SPF you should look for in a sunscreen.


For example, if your unprotected skin burns in 10 minutes, and you plan on being in the sun for three hours, you would need a sunscreen with an SPF of at least 18 (180 minutes divided by 10 minutes).

*Source:  ACE Fit Facts

Wellness Wednesday

Today's Wellness Wednesday Topic:  Eating Healthy without Breaking the Bank!

Many people think it's too expensive to eat healthy when in reality it's the exact opposite.  What's cheaper...a bag of potato chips or an entire bag of potatoes?  The bag of potatoes!!!  That's just one example.  The cheaper junk foods leaving you craving more, so you eat more.  So in the long run it's better to buy the nutrient rich foods your body needs than the junk.  When you fuel your body with the foods it needs, you'll eat less! 

Here's a list of 44 foods under $1.  It's like your very own value menu!

Protein
1. Oats, $0.13 per serving, about $1 per pound (in bulk)
: Take a tip from Mr. Ed. Oats are high in fiber, low in fat, and may even help lower cholesterol. What’s not to love? Enjoy a bowl of oatmeal [3], substitute for flour in cookies, or even use as breadcrumbs.
2. Eggs, $0.19 per egg, about $2 per dozen: 
When in need for some protein, eggs are quick, delicious, fix. Scramble with veggies for a filling breakfast, add to homemade fried brown rice, or make a frittata!
3. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag: 
Rich in monounsaturated fat and fiber, these super-nuts [4] could reduce the risk of diabetes and decrease body weight. (Sorry, Almond Joys don’t count.) Munch on ‘em during the day, or add to a bowl of cereal or oatmeal for extra healthy fats and protein.
4. Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag
: Take me out to the ball game on the cheap. Sure, peanut butter might be a dangerfood, but in their natural form, these legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease. When add to any chicken and veggie dish, they add a great Asian-inspired flare!
5. Garbanzo beans, $0.30 per ½ cup serving, about $1 per can
: These little beans pack a serious amount of fiber. Add to a salad, roast them with curry powder, or make your own hummus.
6. Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk)
: With more protein per pound than beef, lentils are a filling food rich with antioxidants (and quite tasty, too). Here are seven ways to make lentil soup, along with a killer recipe for vegetarian lentil tacos [5]!
7. Black beans, $0.30 cents per ½ cup serving, about $1 per can: 
These unassuming beans pack a ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. Cook up some black bean soup, or make a healthy black-bean dip.
8. Pinto beans, $0.30 cents per ½ cup serving, about $1 per can
: The health factor of refried beans at a Mexican restaurant may be questionable, so mash them up at home. These beans are full of protein and fiber and are a delicious addition to any homemade burrito — breakfast, lunch, or dinner!
9. Tofu, $0.50 cents per a 4 oz serving, about $2 per pound
: High in protein and low in fat, tofu is a delicious source of protein for vegetarians and meat-eaters alike. Plus, soy in moderation may help reduce cholesterol and the risk of breast cancer. Pan fry tofu with veggies in the next stir-fry, or even add the silken variety to a fruit smoothie.
10. Pumpkin Seeds, $0.50 per 1oz serving, about $5 per pound: Move over birds, these seeds are for us humans (and not just on Halloween)! Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat.
11. Chicken Breasts, $0.75 per 4 oz serving, about $2.99 per pound: 
Forgo the McChicken on the dollar menu — fresh chicken breasts are about two quarters and are filled with protein. Grill ‘em, bake ‘em, or enjoy sliced in a whole-wheat wrap with veggies.
12. Canned Salmon, $0.75 per serving, about $1.50 per can: 
No need to splurge on a salmon filet [6] to enjoy this omega-3 packed seafood. Grab the canned version for some protein power without dishing out the big bucks. Whip up some homemade salmon burgers or chowder with a twist.
13. Canned Tuna, $0.75 cents, about $1.50 per can: 
Not only is tuna fish cheap, but it’s an easy way to get omega-3’s (which could make us brilliant). Mix with Greek yogurt and chopped veggies for a healthier tuna salad.
14. Whey Protein, $0.75 cents per scoop, about $40 per 3 lb container
: Need an extra dose of protein? Add whey protein to a smoothie, bowl of oatmeal, or sneak it into the next batch of brownies.

Dairy
15. Low-fat Milk, $0.25 cents per cup, about $4 per gallon
: Got milk? One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds. Add a splash to a fruit smoothie, or enjoy in a bowl of oats or cereal.
16. Low-fat Yogurt, about $1 per 6 oz cup
: Skip the bagel and pick up a quick treat that’s filled with protein and calcium! Enjoy for breakfast with some granola, or as a post-workout snack. Just beware of flavors loaded with extra sugar [7]. Extra points for choosing superfood Greek yogurt — though it can be more expensive, so waiting for it to go on sale is a smart move!
17. Low-fat Cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container: 
It’s time to put looks aside. This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Top with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a low-fat creamy pasta sauce.

Whole Grains
18. Whole-grain Pasta, $0.37 cents per ½ cup serving, about $3 per box: Move over white stuff; the whole-wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.
19. Brown Rice, $0.18 per ¼ cup serving, about $2 per pound
: Listen to our manifesto [8]: Choose brown rice over white (especially at Chipotle). The whole-grain version is full o’ fiber and may cut the risk of diabetes.
20. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels: 
Snack attack? Pick a low calorie snack that’s also a good source of fiber. Pop kernels in the kitchen and add spices. Movie theater popcorn ain’t got nothin’ on this!
21. Quinoa, $0.60 per ¼ cup serving, about $4 per box
: It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Fruit
22. Grapes, $0.75 per 1 cup serving, about $1.50 per pound
: These sweet little treats are high in antioxidants, which may help reduce cholesterol. They’re a perfect snack when that sweet tooth rolls in; freeze them for a fresh alternative for popsicles!
23. Apples, about $0.50 to $0.75 per apple (depending on variety): 
It’ll keep the doctor away, so grab this superfood for a serving of vitamin C and cancer-fighting antioxidants. Snack with almond butter or add to a sandwich.
24. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch
: It’s time to go bananas for… bananas. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that hangover. Enjoy sliced with peanut butter, or impress friends with banana ice-cream [9]!
25. Kiwi, about $0.40 per kiwi: 
Fun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber. Slice it up in that next fruit salad or enjoy straight up with a spoon.
26. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon: 
C is for cantaloupe and vitamin C. Filled with antioxidants, cantaloupe is cheap and makes a perfect spring or summer treat! Feeling creative? Freeze chunks of this sweet fruit for an extra-special warm weather snack.
27. Watermelon, $0.30 per 1 cup serving, $5 per melon
: This feisty superfood may have Viagra-like effects, but it’s also guaranteed to be filled with vitamin C — a cancer fighting antioxidant that helps strengthen immunity and promote bone health. Slice em up and enjoy (or make a watermelon daiquiri).
28. Pears, $0.85 each, about $1.75 per pound (depending on variety): 
It’s not just an apple a day that may keep the doc away; white fleshy pears may help prevent strokes. They’re also full o’ fiber. Keep things mixed up and try the Barlett, Bosc, and Anjou varieties.
29. Oranges, $0.50 each, about $1 per pound (in family-sized pack): 
Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium. Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.

Veggies
30. Canned Tomatoes (Diced), $0.50 per ½ cup serving, about $1.80 per 14.8 oz can
: To really get a bang for that buck, go the canned route. Canned tomatoes are perfect for homemade sauces and stews. Tomatoes also contain exceptional amounts of the antioxidant lycopene that remains in the flesh even after cooking and canning. Just keep on the lookout for cans with no sodium added.
31. Canned Pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can
: No need to go pickin’ to reap the benefits of the pumpkin patch. A pumpkin’s orange color is thanks to carotenoids, a plant pigment with powerful antioxidant properties. Head to the kitchen and whip up some pumpkin pasta sauce or even pumpkin hummus.
32. Garlic, about $0.30 per bulb: 
It doesn’t only put a stink to our breath. Garlic has some smarty-pants benefits [10], helping enhance memory. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor, or roast it in the oven for a sweeter flavor.
33. Onions, $0.18 each, about $0.59 per pound: 
Quit crying — onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet, or stack on a sandwich for extra flavor.
34. Sweet Potatoes, $0.50 each, about $1 per pound: 
The white ones may be a dangerfood, but this time around, the sweet stuff is the way to go. It tips the scale with its high levels of vitamin A, contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.
35. Winter Squash (Acorn, Butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound
: Squash isn’t only an awesome racquet sport. It’s also a versatile veggie filled with vitamins, fiber, and potassium. Skip the bowl and roast a squash and fill with other hearty goodness!
36. Kale, $0.50 per cup (raw, chopped), about $2 per bunch
: Popeye was missing out. Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium (phew!). Need another reason to eat them? Kale chips.
37. Broccoli, $0.50 per ½ cup serving, $2 per bunch
: Need another reason to go green? Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.
38. Beets, $0.35 each, about $1 per pound
: These purple gems are filled with betalains, which may help prevent cancer and other degenerative diseases [22] [23]. They are also packed with folate, fiber, and vitamins galore, making them one of the best health bargains around. Chop em, roast em, or add to a berry smoothie!
39. Spinach, $0.50 per cup (raw), about $2 per bunch: 
These unassuming greens are unbeleafable. They’re nutrient dense with vitamin A, K, andcalcium. Try sautéing them with mushrooms or subbing for iceberg in the next lunchtime salad.
40. Carrots, $0.50 each, about $2 per pound: 
Those rabbits are on to something. Carrots provide a nutritious crunch with their fill of vitamin A. They’re perfect for dipping into hummus, or taste great roasted with other root veggies and a drizzle of olive oil.
41. Edamame, $0.50 per ½ cup serving, $3 per 10oz package (frozen)
: This star legume is filled with fiber and protein and makes a great afternoon snack. Skip the chips and enjoy with a touch of salt for a quick, nutritious treat.

Drinks
42. Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound: 
Not only is it amazing for you, but brewing coffee at home can save some real dolla dolla bills. This morning pick-me-up also contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance. Not thirsty? This kitchen staple doubles as the key ingredient for a variety of other household chores, too!
43. Tea, $0.10 per tea bag, about $5 a box (varies based on type)
: The varying health benefits of tea are a-plenty, ranging from their antioxidant powers to helping maintain a healthy weight. Skip the sugary stuff and try brewing iced-tea at home, and opt for green if looking to maximize antioxidant intake.
44. Water, free. (Well, kind of)
: Head to the nearest faucet — our bodies depend on it. Water keeps us hydrated (shocking), flushes out toxins in the body, and helps when trying to lose a few pesky pounds.

*Prices may vary depending on location and store; we averaged price based on multiple sources.
**Shape.com**

Tasty Tuesday

Did you know...frozen Bananas make a delicious ice cream?  With a consistency like soft serve and the nutrition of a fruit, this sweet treat is a summer must!  And it couldn't be easier to make!

First, here is how to make the 'Basic' ice cream:

Banana Ice Cream:

Ingredients (serves 1)

• 1 frozen banana (slice before freezing)

Instructions

• Place the frozen banana slices into a food processor. Process until the banana turns white, fluffy and very smooth, scraping the sides of the bowl every so often.

You can take the basic recipe and add in any of your favorites, such as:

• Unsweetened Cocoa
• Natural Peanut or Almond Butter
• Frozen Pineapple (mix in with the banana while processing it)
• Any fresh fruit that's in season (peaches are yummy right now!)
• Dark Chocolate Chips
• Add anything you wish!

I like to get my son excited for his 'ice cream' by having him help me make it.  He loves to know he made his own ice cream and his mommy likes knowing it's good for him!

Motivation Monday

I don't think there has been anything more motivating than the 2012 London Olympics!  I think it's impossible to watch these amazing athletes and not be motivated by their effort, work ethic and overall athleticism.  They've been training for YEARS to get to where they are and I think being that disciplined is motivating.

So it’s left me thinking: If we, average exercisers, got up and did some of my favorite Olympic sports rather than just watch them, how many calories would we burn?

The folks over at BodyMedia pulled data from hundreds of BodyMedia Armband wearers (not Olympians) and found out. I'm sure the athletes are burning much more but this looks like a good start to me!

Here’s how some favorite Olympic sports stack up (numbers are calories burned per minute):

Diving: 3
Badminton: 5.5
Gymnastics: 5.6 (wouldn’t you think it would be waaay more than badminton?)
Volleyball: 6.64
Beach volleyball: 8
Soccer: 8.83
Water polo: 10

I think the key is to find something you enjoy doing and then do it!  It can be any sport...even badminton!

Fit Friday

Today's Focus:  Your CORE

Try these fun workouts and exercises to help you build one strong, solid CORE!

Topic Thurday

Today's Topic:  Technology!

In today's world of Apps, Gadgets and Gizmos, there's so many new ways to get workouts, health tips and new ideas from using these types of technology.  Here are some of my favorites!

Sworkit

Sworkit app- works on a computer, iPhone or Android and functions kind of like an iPod shuffle for exercise. You choose your workout time (up to one hour) and goal (back, core strength, full body, etc.). Sworkit then generates a series of randomized 30-second routines (none of which require equipment) for you to follow, along with handy pictures of what each task actually looks like. At the end of every 30 seconds, a whistle blows and you’re on to the next exercise.

This App is AWESOME!!  Check it out by clicking HERE.

Runkeeper



 

 

 

 

 

 

 

 

 

 

 

To lose overall body fat and maintain a steady cardiovascular exercise, running is your best and cheapest option. Runkeeper will keep track of your running speed, distance, calories lost, heart rate, and running time just like you would find on a treadmill. Updates to the app also include an Autopause function that recognizes when you stop moving (in case you come across a traffic light).

 

 

Jetfit

 

Jefit helps you select any target muscle you want to work out and gives you a particular exercise along with suggested reps and sets under an interval timer. You can also create a Jefit profile and take pictures of yourself to keep a visual progress. The range of more than 500+ exercises lets you determine your own customized routine to a bodybuilding your way to your preferred perfection. It will also auto-calculate your Body Mass Index to make sure all’s well and healthy.

Fooducate

Like the barcode scanner in Calorie Counter, Fooducate focuses primarily on scanning product barcodes for calorie information. Fooducate also takes things a step further by showing you the good and bad of a certain food item, and recommendations for substitutes if you choose to not buy that particular product. Each food item also has a rating as well as a calories per serving comparison to the average product in its category to help you make the healthiest food choices.

These are just 4 of the MANY apps out there...if you have a favorite--please share it with me!

 

What's Happening Wednesday

Now that summer is winding down, this is a great time to refocus on your health and fitness.  A great way to do that is to set a fitness goal!  Grand View Wellness is offering 2 training programs to prepare you for either the Viking 5K or Des Moines IMT Half Marathon. 

Here’s a little more information on each training program offered:

 

Viking 5K Training Program:

This 8-week program will give you a training guide that will map out your workouts for the duration of the program.  Training starts Monday, August 13^th and concludes on race day, October 6^th!  It is free to sign up for this training program and it includes:  a training guide to follow (which you primarily do on your own), weekly motivational and informational emails and optional group runs (which will follow the training program and will depend on interest). 

If you want to participate in the Viking 5K, click here to register and learn more about the race.  You are responsible for your own registration and the fees associated with the race.  ALL levels of walkers and runners are welcome and encouraged to participate!  Support Grand View by participating in this event!

Des Moines IMT Half Marathon Program:

This 10-week program will help take your running to the next level!  The training guide will map out your runs, cross training and strength training for the length of the 10-week program.  You will want to have a strong base of 3-4 miles before following a training program like this.  Training starts Monday, August 13^th and wraps up on race day, Sunday October 21^st.

This free training program includes the guide to follow, weekly motivational and informational emails and optional group runs (which may be during the week or weekends depending on interest).

For more information on the IMT Half Marathon, click here.  You are responsible for your own registration and the fees associated with the race.

If you are interested in either training program, simply email me to sign up for the program of your choice!

Tasty Tuesday

Today's Tasty Tuesday is going to focus on Quinoa!
If you're unfamiliar with Quinoa...here's a brief summary of what this super-food is all about:

Quinoa is a grain-like crop grown primarily for its edible seeds.  Quinoa grains contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron.  Here's what it looks like in most stores:

Here are some yummy recipes using this super-healthy food that is perfect for side dishes or as a component of a main meal!

BBQ Chicken Quinoa Salad



Ingredients (serves 4)

• 1 cup quinoa, rinsed very well
• 2 cups chicken broth
• 2 chicken breasts
• salt & pepper
• 2 ears corn, shucked (or 1 cup corn kernels)
• 1/2 cup black beans, drained & rinsed
• 1/2 cup shredded sharp cheddar cheese
• 1/4 cup chopped fresh cilantro
• 1/4 cup plain Greek yogurt
• 1/4 cup BBQ sauce (plus more for chicken)

Instructions

• Rinse quinoa very well in a fine mesh sieve under cold running water. Combine with the chicken broth in a saucepan then bring to a boil. Place a lid on top, lower heat to medium-low, and cook until quinoa is tender, about 20 minutes.
• Meanwhile, season both sides of the chicken breasts with salt & pepper, then grill over medium-high heat for 4-5 minutes a side, or until no longer pink in the center. (Alternatively you could poach the chicken, or use leftover or rotisserie chicken.) Add corn to the grill at the same time, and rotate every couple of minutes to evenly char on all sides. Remove chicken and corn to a plate and let cool slightly. Shred or cut chicken into cubes, then mix with enough BBQ sauce to coat. Slice kernels off the cob.
• Mix together Greek yogurt and BBQ sauce in a bowl. Evenly divide the cooked quinoa, shredded BBQ chicken, grilled corn, black beans, and shredded cheese between four plates. Drizzle with yogurt and BBQ sauce mixture, then garnish with chopped cilantro.

Mini Ham & Cheese Quinoa Cups



Ingredients (makes 28 mini cups)

• 2 cups cooked quinoa (about 3/4 cup uncooked)
• 2 eggs
• 2 egg whites
• 1 cup shredded zucchini
• 1 cup shredded sharp cheddar cheese
• 1/2 cup diced ham
• 1/4 cup chopped parsley
• 2 Tablespoons grated Parmesan cheese
• 2 green onions, sliced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Preheat oven to 350 degrees. Add all ingredients to a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes in the tin before eating. Do not underbake or they won't come out of the pan.

Fruit & Grain Summer Salad



Ingredients (serves 2)

• 1/3 cup packed fresh basil
• 3 cloves garlic
• 3 Tablespoons fresh lemon juice
• 1/4 cup olive oil
• salt & pepper
• 1/2 cup quinoa
• 1 cup chicken broth (or water)
• 1 green onion, sliced
• 10 jumbo shrimp
• 1 bag salad mix (I used Spring Mix)
• 1 cup cantaloupe cubes
• 1 cup blueberries
• 2 Roma tomatoes, chopped
• 1/4 cup chopped fresh herbs (chives, mint, basil, parsley)

Instructions

• Prepare the basil dressing by combining basil, garlic, lemon juice, and olive oil in a food processor. Season with salt and pepper, then process until basil is chopped small, scraping down the sides once or twice if necessary.
• Rinse quinoa very well under cold running water. Combine with chicken broth in a saucepan and bring to a boil. Place a lid on top, lower heat to medium-low, then cook until the broth has been absorbed and quinoa is tender, about 15-20 minutes. Add green onion and a heaping Tablespoon of the basil dressing, then stir to combine and set aside.
• Meanwhile, toss shrimp with 1 Tablespoon basil dressing in a small bowl, and heat a large skillet over medium-high heat. Spray the skillet with non-stick spray then add the shrimp and cook for 2 minutes per side, or until pink.
• Add lettuce to a large bowl and toss with remaining dressing. Divide the dressed lettuce, quinoa, shrimp, cantaloupe, blueberries, and tomatoes between two plates. Top with fresh herbs and serve.

The above 3 recipes (which are all AWESOME and SO yummy) come from the blog 'Iowa Girl Eats'. 

Below is a recipe from one of our very own--Dan Chibnall

Black Bean and Tomato Quinoa Salad

Zest from one lime

Juice from two limes

1 teaspoon olive oil

1 cup quinoa

1.5 cups water

1 can black beans, rinsed and drained

2 medium tomatoes, diced

4 scallions, chopped

.25 cup chopped fresh cilantro

1 avocado, sliced

Greens for serving

Whisk together lime zest and juice and oil in a large bowl. Season with salt and pepper. Over high heat, bring quinoa and water to a boil in a small saucepan. Cover, reduce heat, and cook for 10-15 minutes until quinoa is tender and water has been absorbed. Turn off heat and let sit for a few minutes; fluff with a fork. Add quinoa to dressing and toss until dressing is absorbed, then stir in black beans, tomatoes, and cilantro. Serve the quinoa over the greens and top each portion with slices of avocado.

If you have any yummy quinoa recipes, please send them my way!!  I have an idustrial-sized bag of Quinoa from Costco and I'm always looking for new recipes!!