My kids love this recipe. In fact, they like to eat the dough raw (I omit the eggs, as the flaxseed is an egg replacement anyway, when I know they will have access to the raw dough).
Play with the cooking time, as you want to pull the cookies out while they are still a bit raw. Once they cool and set, they will be moist inside, but not raw. You might want to do a couple of test runs the first time you make this, with just one or two cookies on the sheet. Let the cookies cool, and if they are too dry or too raw, adjust the cooking time by 30 seconds to a minute. Cooking time and testing for doneness are an art in lower fat and whole-grain baking, but it is very worth it, once you get the hang of it.
Low-fat, whole-grain sugar cookies
2 cups of spelt flour (you can also use whole grain wheat flour, but it isn't quite as good. You can buy spelt in bulk at Winco). (about 800 calories, 4.5 grams of fat)
1/4 ground flaxseed (140 calories, 10 grams of fat)
1 tsp baking powder (0 calories)
1/2 tsp baking soda (0 calories)
1/4 tsp salt (0 calories)
1/2 cup sugar (360 calories, 0 fat)
3 tbsp unsalted butter (softened) (300 calories, 34.5 grams of fat)
1 egg and 1 egg white (90 calories, 3.7 grams of fat)
1 tbsp pure vanilla extract (0 calories)
2 tbsp milk (about 10 calories, 0 grams of fat)
Mix the dry ingredients together
Mix the butter and sugar together
Mix in the eggs
Mix in the vanilla and milk
Mix wet and dry ingredients together
Chill for an hour before rolling out and cutting into shapes of your choice
Bake at 400 degrees for 6-10 minutes (really depends on how thick your cookies are and on your oven)
About 1500 calories, and about 53 grams of fat for the whole batch. You can divide up how many cookies your batch makes to determine how many calories for each cookie. Of course, if you decide to frost the cookies, they will have more calories and/or fat depending on the frosting that you use.
Sunday, November 2, 2008
A workout for busy people
If your workout needs a face-lift, try this for a change: Get on a cardio machine (or run stairs in your house, or run around the block, or jump rope) for 5 minutes, working as hard as you can. Then, do 20 push-ups and 20 tricep dips. Repeat this cycle a total of 5 times, beginning and ending with the cardio intervals. You'll end up with 30 minutes of intense cardio and an upper body workout targeting every major muscle group. Top it all of with crunches (twist side-to-side to target the obliques as well). Do 100 very slow crunches, and then 100 quick crunches.
Friday, October 24, 2008
Winter soup
Here is a one-pot, no-fuss, low-calorie, healthy soup.
1 box of chicken broth or stock
In-season veggies to the top of the stock. My favorites are celery, zucchini, red cabbage, green cabbage, and carrots
1 tsp sugar (to cut the bitter of the veggies)
salt to taste.
Chop veggies into bite-sized pieces.
Bring all to a boil
Reduce heat and simmer for 15-20 minutes (depending on how crunchy/soft you like the veggies)
You can add diced chicken or low-fat sausage for protein, if you like.
I have not done the calorie count on this one, as it will be different depending on the veggies you use. You can measure and check on calories for the vegetables you decide on, at www.calorieking.com
The sugar has 15 calories, the box of broth 40 calories, and the salt has zero calories.
Also, I love to top my soup with a bit of grated sharp cheese. I think it add a depth of flavor that is worth the calories.
Hope you like it. Feel free to let me know what you think.
1 box of chicken broth or stock
In-season veggies to the top of the stock. My favorites are celery, zucchini, red cabbage, green cabbage, and carrots
1 tsp sugar (to cut the bitter of the veggies)
salt to taste.
Chop veggies into bite-sized pieces.
Bring all to a boil
Reduce heat and simmer for 15-20 minutes (depending on how crunchy/soft you like the veggies)
You can add diced chicken or low-fat sausage for protein, if you like.
I have not done the calorie count on this one, as it will be different depending on the veggies you use. You can measure and check on calories for the vegetables you decide on, at www.calorieking.com
The sugar has 15 calories, the box of broth 40 calories, and the salt has zero calories.
Also, I love to top my soup with a bit of grated sharp cheese. I think it add a depth of flavor that is worth the calories.
Hope you like it. Feel free to let me know what you think.
I'm back!
I'm back!!!
The heavy cold-weather foods are creeping into our diet, as the fresh fruits and vegetables of Summer are harder to find. Treats become a staple with one holiday piggy-backing on another for the next few months.
What to do? My advice is to maintain. Don't anticipate major weight/fat loss during the Fall and Winter months. Instead, try to eat all things in moderation. If your pants are fitting tight, eat less and move more. We will all be indulging, but that doesn't mean we need to fall off the bandwagon until next year.
If you have been slacking, this is the time to get back to regular exercise. We all make better food choices when we exercise regularly. The best regimen depends on your schedule and what is realistic for you. If possible, get at least 3 30-60 minute workouts per week.
For recommendations on what to do at home or the gym, please call or e-mail me. I now offer group training session on M/W mornings, Tuesdays at 9:30am, and Tuesdays at 5:30pm.
Have a happy, healthy week!
The heavy cold-weather foods are creeping into our diet, as the fresh fruits and vegetables of Summer are harder to find. Treats become a staple with one holiday piggy-backing on another for the next few months.
What to do? My advice is to maintain. Don't anticipate major weight/fat loss during the Fall and Winter months. Instead, try to eat all things in moderation. If your pants are fitting tight, eat less and move more. We will all be indulging, but that doesn't mean we need to fall off the bandwagon until next year.
If you have been slacking, this is the time to get back to regular exercise. We all make better food choices when we exercise regularly. The best regimen depends on your schedule and what is realistic for you. If possible, get at least 3 30-60 minute workouts per week.
For recommendations on what to do at home or the gym, please call or e-mail me. I now offer group training session on M/W mornings, Tuesdays at 9:30am, and Tuesdays at 5:30pm.
Have a happy, healthy week!
Sunday, June 8, 2008
Butt Busting Exercise
Place an exercise band under both feet. Take 10 big steps to the right, then 10 big steps to the left. Repeat three times
Now, walk forward and to a slight diagonal 10 times and then backward/diagonal 10 times. Repeat three times.
Make sure your steps are big. As this exercise gets easier, speed it up. You should get a great burn in your butt and upper leg.
If you don't have an exercise band, now is the time to get one. They travel very well and will give you a great workout no matter where you travel! Throw in a jump rope and you have a cardio and strenth workout.
Now, walk forward and to a slight diagonal 10 times and then backward/diagonal 10 times. Repeat three times.
Make sure your steps are big. As this exercise gets easier, speed it up. You should get a great burn in your butt and upper leg.
If you don't have an exercise band, now is the time to get one. They travel very well and will give you a great workout no matter where you travel! Throw in a jump rope and you have a cardio and strenth workout.
Frozen Treats for Summer
Do you like popsicles? Here are some healthier alternatives:
1. Frozen Stonyfield Yokids Squeezers (like go-gurts...without all the yucky stuff) At only 60 calories each + calcium + protein + creamy/yummy taste
2. Frozen green or red grapes, rinsed and taken off of the stem. Grapes get even sweeter when you freeze them. They are full of antioxidants, fiber, healthy fruit sugar, and will satisfy your craving for sweet and cold.
3. Double Churned Dreyer's No Sugar added ice cream. With only 80 calories for 1/2 cup, and all of the flavor and texture of a full fat/full sugar ice cream. Put it on a cone for only 50 calories extra...takes you back to childhood!
With well under 100 calories per serving for each of these treats, they are a more grown-up way to enjoy Summer!
1. Frozen Stonyfield Yokids Squeezers (like go-gurts...without all the yucky stuff) At only 60 calories each + calcium + protein + creamy/yummy taste
2. Frozen green or red grapes, rinsed and taken off of the stem. Grapes get even sweeter when you freeze them. They are full of antioxidants, fiber, healthy fruit sugar, and will satisfy your craving for sweet and cold.
3. Double Churned Dreyer's No Sugar added ice cream. With only 80 calories for 1/2 cup, and all of the flavor and texture of a full fat/full sugar ice cream. Put it on a cone for only 50 calories extra...takes you back to childhood!
With well under 100 calories per serving for each of these treats, they are a more grown-up way to enjoy Summer!
Friday, May 30, 2008
Healthy brownies?
The brownies will cook faster than what it says on the package, because there is no oil. Begin checking them about 6-8 minutes before the directions on the box. The toothpick rule is pretty good. The brownies will continue to cook after you take them out of the oven, so even if they are not quite cooked in the middle, go ahead and take them out. Once they cool, they will set and taste great. If you overcook this recipe, the brownies will be dry, tough and rubbery.
Take one package of brownie mix (I prefer any of the organics line that they sell at Whole Foods...but any mix will work). Follow the package directions, but when it calls for oil, add canned pumpkin instead.
For added richness, sprinkle 1/4 - 1/2 cup of semi-sweet chocolate chips on the top of the brownies. Spend a little bit more for quality chocolate and it will be worth it!!
If you love ala' mode, buy the no sugar added double churned Dreyer's ice cream for only 80 calories for 1/2 cup!! It is seriously delicious and tastes sinful...but it isn't.
Enjoy!!
Take one package of brownie mix (I prefer any of the organics line that they sell at Whole Foods...but any mix will work). Follow the package directions, but when it calls for oil, add canned pumpkin instead.
For added richness, sprinkle 1/4 - 1/2 cup of semi-sweet chocolate chips on the top of the brownies. Spend a little bit more for quality chocolate and it will be worth it!!
If you love ala' mode, buy the no sugar added double churned Dreyer's ice cream for only 80 calories for 1/2 cup!! It is seriously delicious and tastes sinful...but it isn't.
Enjoy!!
Monday, May 26, 2008
Lettuce bread sandwich
I love everything inside a sandwich, but the bread is just too much! Here is my favorite way to enjoy the guts of the sandwich.
Layer 2-3 green leaf or romaine lettuce leaves on top of each other.
Spread about 1 teaspoon of low sugar strawberry jam (I like Trader Joe's brand)
Place 1-2 pieces of lunch meat (I like any of Trader Joe's deli meats)
Top with your favorite kind of mustard
I like to eat these alone as a light snack, or with a cup of soup for a healthy and hearty meal.
Easy, easy, easy!
Enjoy.
Layer 2-3 green leaf or romaine lettuce leaves on top of each other.
Spread about 1 teaspoon of low sugar strawberry jam (I like Trader Joe's brand)
Place 1-2 pieces of lunch meat (I like any of Trader Joe's deli meats)
Top with your favorite kind of mustard
I like to eat these alone as a light snack, or with a cup of soup for a healthy and hearty meal.
Easy, easy, easy!
Enjoy.
Balance Exercises
Do you have a Swiss Ball at home? You know, the exercise balls that are big enough to sit on. If you don't have one, I highly recommend purchasing a gym quality ball to keep at home. Look at GI Joe's, Big 5, or Fitness Equipment Northwest. You should be able to purchase one for under $30.00The right size of ball is one on which you can sit, with your knees at 90 degrees.
One of the best things you can do with a ball, is pratice your balance. For beginners, try sitting on the ball and taking your feet off of the floor. See how long you can lift both feet off of the floor before you have to touch one/both feet down. Also, you can kneel on the ball and try to take both of your feet off of the floor from this position as well. Once you are comfortable on all fours on the ball, try taking your hands off of the ball and balance in a kneeling position.
The first time you try these exercises, it will likely be very tough. Your body will "learn" very quickly and by the second and third times you work on your balance, you should notice improvement.
I recommend that people spend just 5-10 minutes, most days of the week, working on balance. You will quickly train the small muscles it takes to balance, and greatly improve your balance and coordination!!
There are countless ways to increase the intensity of the balance exercises. If you are interested in more ideas, call or e-mail me. Or, come and see me at my gym for a series of affordable group training sessions.
The most important thing to remember about balancing on the ball: Do not use your hands or arms to balance. Instead, use your hips to adjust. It is best if you keep your arms across your chest, so you are not tempted to put them out to the side or out in front of you.
One of the best things you can do with a ball, is pratice your balance. For beginners, try sitting on the ball and taking your feet off of the floor. See how long you can lift both feet off of the floor before you have to touch one/both feet down. Also, you can kneel on the ball and try to take both of your feet off of the floor from this position as well. Once you are comfortable on all fours on the ball, try taking your hands off of the ball and balance in a kneeling position.
The first time you try these exercises, it will likely be very tough. Your body will "learn" very quickly and by the second and third times you work on your balance, you should notice improvement.
I recommend that people spend just 5-10 minutes, most days of the week, working on balance. You will quickly train the small muscles it takes to balance, and greatly improve your balance and coordination!!
There are countless ways to increase the intensity of the balance exercises. If you are interested in more ideas, call or e-mail me. Or, come and see me at my gym for a series of affordable group training sessions.
The most important thing to remember about balancing on the ball: Do not use your hands or arms to balance. Instead, use your hips to adjust. It is best if you keep your arms across your chest, so you are not tempted to put them out to the side or out in front of you.
Thai Bistro restaurant review
Are you looking for a great Thai restaurant? I highly recommend the Thai Bistro on SE Hawthorne in Portland, OR. This family run business has many light and healthy options. All of the food is very fresh and full of flavor! It is served up with a smile by some of the most helpful, friendly and attentive waiters I have come across. While some of the food is very spicy, there are also mild options.
Friday, February 29, 2008
Stretching
I know time is short for all of us. When we finally take the time to exercise, stretching is probably at the bottom of the list of things to get done.
While someone in their 20's with long muscles may be able to get away with not stretching, this omission will catch up with everyone eventually. Take me for instance. I have always been extremely flexible, to the point of gaining the nickname of Gumby in High School. I got cocky and stopped stretching. A decade later, I am trying to regain some of my lost flexibility by adding stretching into my workout every day.
A few tips:
1. Save your serious stretching for after you workout. By then your muscles will be warm and pliable. Also, when you stretch, there can be little tears in the muscle which might get in the way of a safe cardiovascular workout.
2. Hold each stretch for at least 30 seconds. When I am adding flexibility to a muscle I will actually hold a stretch for two sets of three minutes each. To maintain flexibility, I hold one set of 30 seconds per stretch.
3. NEVER EVER bounce during a stretch. (unless you are attempting to "get out" of something with a self-induced injury.)
Budget in an extra 10 minutes for stretching. After a few weeks, you should begin to feel a big difference in your mobility. I know I have!
While someone in their 20's with long muscles may be able to get away with not stretching, this omission will catch up with everyone eventually. Take me for instance. I have always been extremely flexible, to the point of gaining the nickname of Gumby in High School. I got cocky and stopped stretching. A decade later, I am trying to regain some of my lost flexibility by adding stretching into my workout every day.
A few tips:
1. Save your serious stretching for after you workout. By then your muscles will be warm and pliable. Also, when you stretch, there can be little tears in the muscle which might get in the way of a safe cardiovascular workout.
2. Hold each stretch for at least 30 seconds. When I am adding flexibility to a muscle I will actually hold a stretch for two sets of three minutes each. To maintain flexibility, I hold one set of 30 seconds per stretch.
3. NEVER EVER bounce during a stretch. (unless you are attempting to "get out" of something with a self-induced injury.)
Budget in an extra 10 minutes for stretching. After a few weeks, you should begin to feel a big difference in your mobility. I know I have!
Thursday, February 21, 2008
Healthy Tuna Salad
This is the best tuna salad ever. I eat it with a bowl of steamed broccoli sprinkled with freshly grated nutmeg and good sea salt.
1 can tuna packed in water (drained)
1 TBSP light sour cream
1/2 tsp fresh lemon juice
2 baby dill pickles, chopped
1 tsp sugar or 1/2 packet of equal
whole grain mustard to taste
sea salt to taste
hot sauce to taste
Mix all ingredients together. Enjoy a meal full of heart healthy protein and low in fat and calories. (About 180-200 calories for the entire recipe.)
1 can tuna packed in water (drained)
1 TBSP light sour cream
1/2 tsp fresh lemon juice
2 baby dill pickles, chopped
1 tsp sugar or 1/2 packet of equal
whole grain mustard to taste
sea salt to taste
hot sauce to taste
Mix all ingredients together. Enjoy a meal full of heart healthy protein and low in fat and calories. (About 180-200 calories for the entire recipe.)
Balance
Does your workout include functional balance training? If you don't know what that is, the answer is probably "no."
The following exercises engage small stabilizer muscles that are not used in a traditional strength training workout. Functional refers to movements that we use in everyday activities.
1. When doing a bicep curl, overhead tricep press, shoulder press, lateral raise or forward raise, lift one leg in front of or behind you during each set.
2. When performing a bent-over row, rear fly or bent-over tricep extension, bend forward (until your back is at table-top position) and lift your leg up behind you. Switch legs between sets.
3. Sit on a Swiss ball (Also called a stability ball or fitness ball) and try to lift your feet off of the floor.
4. Kneel on a Swiss ball with both hands on the ball as well. Balance in "Happy Cat" position.
All of these activities will be very difficult at first. Keep practicing and these exercises will be easy in no time. Not only will you enjoy a sense of accomplishment, you'll also improve your overall fitness!!
Have a great week!
The following exercises engage small stabilizer muscles that are not used in a traditional strength training workout. Functional refers to movements that we use in everyday activities.
1. When doing a bicep curl, overhead tricep press, shoulder press, lateral raise or forward raise, lift one leg in front of or behind you during each set.
2. When performing a bent-over row, rear fly or bent-over tricep extension, bend forward (until your back is at table-top position) and lift your leg up behind you. Switch legs between sets.
3. Sit on a Swiss ball (Also called a stability ball or fitness ball) and try to lift your feet off of the floor.
4. Kneel on a Swiss ball with both hands on the ball as well. Balance in "Happy Cat" position.
All of these activities will be very difficult at first. Keep practicing and these exercises will be easy in no time. Not only will you enjoy a sense of accomplishment, you'll also improve your overall fitness!!
Have a great week!
Thursday, February 14, 2008
Interval Training
In the last post, I mentioned interval training. It is a great way to challenge your muscles...especially your heart. Here is an example of one way to add intervals into your work-out. Try it out next week for something new!
Start out at warm-up pace for 5-10 minutes. Once you are warmed up, break the rest of your work-out into five minute intervals (save the last five minutes to cool down).
Here is how the 5 minutes look:
1st minute: regular post warm-up pace
2nd minute: increase resistance (or speed if running outside) just outside your comfort zone
3rd minute: increase resistance or speed well outside your comfort zone ("sprinting")
4th minute: recover at a pace much lower than your warm-up pace
5th minute: increase resistance or speed back to warm-up pace
This will make your work-out fly by!!
Have a happy, healthy day,
--Tanya Thompson
Start out at warm-up pace for 5-10 minutes. Once you are warmed up, break the rest of your work-out into five minute intervals (save the last five minutes to cool down).
Here is how the 5 minutes look:
1st minute: regular post warm-up pace
2nd minute: increase resistance (or speed if running outside) just outside your comfort zone
3rd minute: increase resistance or speed well outside your comfort zone ("sprinting")
4th minute: recover at a pace much lower than your warm-up pace
5th minute: increase resistance or speed back to warm-up pace
This will make your work-out fly by!!
Have a happy, healthy day,
--Tanya Thompson
Peanut Butter Raisin Rolls
Ingredients:
1 Piece of Flat Out (I have bought these both at Winco and Costco)
1 TBSP peanut butter
1/8 cup raisins, chopped
1 packet Equal or 1 tsp sugar
Cinnamon to taste
Spread Flat Out with PB. Top with sweetner, raisins and cinnamon. Roll up tightly. Slice into rolls. Enjoy.
270 - 285 calories (more if you use sugar)
12 grams of protein
8 grams of fat
This is delicious and stays with you for a long time. It also travels well. It's great to put into a ziploc bag and take with you in the car.
Although not low enough in calories to act as a snack, it is a great main dish for breakfast or lunch. With tons of fiber, 1/2 serving of fruit, healthy fat and whole grains, it is a tasty meal.
1 Piece of Flat Out (I have bought these both at Winco and Costco)
1 TBSP peanut butter
1/8 cup raisins, chopped
1 packet Equal or 1 tsp sugar
Cinnamon to taste
Spread Flat Out with PB. Top with sweetner, raisins and cinnamon. Roll up tightly. Slice into rolls. Enjoy.
270 - 285 calories (more if you use sugar)
12 grams of protein
8 grams of fat
This is delicious and stays with you for a long time. It also travels well. It's great to put into a ziploc bag and take with you in the car.
Although not low enough in calories to act as a snack, it is a great main dish for breakfast or lunch. With tons of fiber, 1/2 serving of fruit, healthy fat and whole grains, it is a tasty meal.
Saturday, February 9, 2008
Extreme Sports Conditioning
Extreme Sports Conditioning Session 1
--Two Hours of intense strength, interval and balance training
--$30 per session
--Accepting up to 6 participants
--Beginning the first week in April (time and date tbd)
--Personal training in a small group setting for 75% less than a regular training session!
If you are interested in taking your fitness to the next level, please contact Tanya Thompson at tetfitness@yahoo.com
Sessions will take place at The Club at Kruse Woods: 5300 SW Meadows Road, Lake Oswego, OR
--Two Hours of intense strength, interval and balance training
--$30 per session
--Accepting up to 6 participants
--Beginning the first week in April (time and date tbd)
--Personal training in a small group setting for 75% less than a regular training session!
If you are interested in taking your fitness to the next level, please contact Tanya Thompson at tetfitness@yahoo.com
Sessions will take place at The Club at Kruse Woods: 5300 SW Meadows Road, Lake Oswego, OR
Wednesday, February 6, 2008
Breaking the plateau
You've been working out regularly for six weeks - the fire in your belly is now a tiny flame- you've stopped seeing results - you have hit a plateau. If you don't do something now, the complacency that has set in will sabotoge all of your hard work.
First, you need to change your routine. If you run/walk outside, choose a new route. Add intervals to improve your overall fitness (e-mail me for details on intervals). If you belong to a gym, use a new machine, a different program on the same machine, add more resistance, and/or add intervals.
If you are currently not doing regular resistance training, now is the time to start. If you already have a program, it's time to increase your weights, number of reps, or both.
Have a happy and healthy week!!!
First, you need to change your routine. If you run/walk outside, choose a new route. Add intervals to improve your overall fitness (e-mail me for details on intervals). If you belong to a gym, use a new machine, a different program on the same machine, add more resistance, and/or add intervals.
If you are currently not doing regular resistance training, now is the time to start. If you already have a program, it's time to increase your weights, number of reps, or both.
Have a happy and healthy week!!!
Wednesday, January 30, 2008
Light Lasagna
Do you love Lasagna, but hate all of the calories? Here are some ideas for how to lighten it up!
1. Instead of pasta, use thickly sliced eggplant.
2. Instead of ground beef, use lean ground turkey and season with salt, pepper, oregano, thyme
and basil. You'll never miss the beef with all of that flavor going on.
3. Use low-fat ricotta and stir in frozen chopped spinach (that's been defrosted and drained well)
4. If you buy pasta sauce or marinara sauce, make sure it's got little to no fat. You want to save
your fat grams for flavorful cheese, where it really matters! If you make your own, choose a
recipe without much added olive oil.
5. Use low-fat mozarrella (it's a mild cheese, but you need it to hold everything together).
6. Use sharp cheeses such as extra sharp cheddar and good, sharp parmesan cheese. Use about
1/2 to 1/3 of what the recipe calls for. The full flavor of a sharp cheese means you can use
less and still get a full-bodied flavor.
Use tany or all of these tips with your favorite recipe. If you have other questions, be sure to e-mail me.
Bon Appetit'
1. Instead of pasta, use thickly sliced eggplant.
2. Instead of ground beef, use lean ground turkey and season with salt, pepper, oregano, thyme
and basil. You'll never miss the beef with all of that flavor going on.
3. Use low-fat ricotta and stir in frozen chopped spinach (that's been defrosted and drained well)
4. If you buy pasta sauce or marinara sauce, make sure it's got little to no fat. You want to save
your fat grams for flavorful cheese, where it really matters! If you make your own, choose a
recipe without much added olive oil.
5. Use low-fat mozarrella (it's a mild cheese, but you need it to hold everything together).
6. Use sharp cheeses such as extra sharp cheddar and good, sharp parmesan cheese. Use about
1/2 to 1/3 of what the recipe calls for. The full flavor of a sharp cheese means you can use
less and still get a full-bodied flavor.
Use tany or all of these tips with your favorite recipe. If you have other questions, be sure to e-mail me.
Bon Appetit'
Top 10 Reasons to exercise
Needing some motivation to keep up with your exercise..in spite of this nasty weather?
Top 10 Reasons to Exercise
1. You experience less stress.
2. You're likely to keep off any weight you lose: Most people who lose weight, gain it all back in
1-3 years. Among those who succeed at keeping it off, more than 95% of them work out
regularly.
3. You're less likely to catch a cold: Exercise gives you a natural immunity boost!
4. You gain confidence that spills over to the rest of your life. (Setting and meeting goals
makes you realize you can do anything you put your mind to.)
5. You build up bone density for the future.
6. You can eat more without gaining weight (my personal favorite!).
7. You can ease the symptoms of PMS...less bloating, pain relief for cramps.
8. You can get an instant mood boost.
9. You significantly decrease your risk of many different kinds of cancer.
10.You enjoy life more when you feel better about yourself!!!!
Exercise is the magic pill for everything. If you are having a tough time fitting it in, make it happen. NO EXCUSES. You will feel better afterward...I GUARANTEE IT!!!
Top 10 Reasons to Exercise
1. You experience less stress.
2. You're likely to keep off any weight you lose: Most people who lose weight, gain it all back in
1-3 years. Among those who succeed at keeping it off, more than 95% of them work out
regularly.
3. You're less likely to catch a cold: Exercise gives you a natural immunity boost!
4. You gain confidence that spills over to the rest of your life. (Setting and meeting goals
makes you realize you can do anything you put your mind to.)
5. You build up bone density for the future.
6. You can eat more without gaining weight (my personal favorite!).
7. You can ease the symptoms of PMS...less bloating, pain relief for cramps.
8. You can get an instant mood boost.
9. You significantly decrease your risk of many different kinds of cancer.
10.You enjoy life more when you feel better about yourself!!!!
Exercise is the magic pill for everything. If you are having a tough time fitting it in, make it happen. NO EXCUSES. You will feel better afterward...I GUARANTEE IT!!!
Thursday, January 24, 2008
Blueberry Lemon-Lime-Ade
Combine one package lemonade Crystal Light with Club Soda (according to package directions). Add the juice of one FRESH lime). Fill a glass 1/2 full with frozen blueberries and fill with the lemonade mixture.
The blueberries will chill the drink and add a wonderful flavor. They are also full of wonderful vitamins and antioxidants!!
The blueberries will chill the drink and add a wonderful flavor. They are also full of wonderful vitamins and antioxidants!!
Liquid Gold
The human body is over 75% water. When we are dehydrated, our blood doesn't flow properly and our digestive track doesn't run smoothly. Exactly how much you should drink depends on your body weight and activity level. However, if you are thirsty and/or if your pee is yellow, you are dehydrated. (Taking vitamins can make your pee yellow too, so don't worry if you know you are drinking enough).
Your body can't always tell the difference between hunger and thirst. You may reach for a brownie, when what you really need is a big glass of water. So, if you feel hungry, drink something and wait 10 minutes. Still hungry? Go ahead and eat, but why not have a glass of water with your meal too!
Not a huge fan of plain water? Try drinking it with fresh lemon or lime squeezed into it. For a fresh treat, put a slice or two of cucumber into your water. If you love soda, ditch the caffeine and try Crystal Light mixed with club soda.
Well, quit reading and start drinking. Just make sure you know where the nearest bathroom is!
Your body can't always tell the difference between hunger and thirst. You may reach for a brownie, when what you really need is a big glass of water. So, if you feel hungry, drink something and wait 10 minutes. Still hungry? Go ahead and eat, but why not have a glass of water with your meal too!
Not a huge fan of plain water? Try drinking it with fresh lemon or lime squeezed into it. For a fresh treat, put a slice or two of cucumber into your water. If you love soda, ditch the caffeine and try Crystal Light mixed with club soda.
Well, quit reading and start drinking. Just make sure you know where the nearest bathroom is!
Saturday, January 19, 2008
Spinach salad with apples and blue cheese
This fabulous salad is low in calories and high in nutrition. Because the reduced balsamic is so thick, it will stick to your greens without any oil. Feel free to Play around with the salad ingredients. Pears can be exchanged for the apples, or goat cheese can be exchanged for the blue cheese.
8 ounces spinach (washed, dried and stemmed)
3 ounces mixed baby greens
1 apple
1/2 cup reduced balsamic vinegar (see below)
2 ounces blue cheese
1/4 cup toasted, chopped pecans or walnuts (see below)
To reduce vinegar: take 1 cup balsamic vinegar and place in a sauce pan over medium heat until reduced by half. Place in a glass container and allow to cool. (This is a very stinky process, but the result is delicious.)
To toast the nuts: Preheat oven to 325 degrees. Place nuts on a cookie sheet and bake for about 10 minutes. When you start to smell the nuts, it's time to take them out. They should be slightly brown, but not burned. Chop them after they have cooled.
To assemble the salad:
Place the greens on a serving platter. Chop or slice apples and arrange over the greens. Drizzle the balsamic vinegar on top of the apples and greens. Sprinkle the blue cheese and nuts on top. Enjoy!!
8 ounces spinach (washed, dried and stemmed)
3 ounces mixed baby greens
1 apple
1/2 cup reduced balsamic vinegar (see below)
2 ounces blue cheese
1/4 cup toasted, chopped pecans or walnuts (see below)
To reduce vinegar: take 1 cup balsamic vinegar and place in a sauce pan over medium heat until reduced by half. Place in a glass container and allow to cool. (This is a very stinky process, but the result is delicious.)
To toast the nuts: Preheat oven to 325 degrees. Place nuts on a cookie sheet and bake for about 10 minutes. When you start to smell the nuts, it's time to take them out. They should be slightly brown, but not burned. Chop them after they have cooled.
To assemble the salad:
Place the greens on a serving platter. Chop or slice apples and arrange over the greens. Drizzle the balsamic vinegar on top of the apples and greens. Sprinkle the blue cheese and nuts on top. Enjoy!!
Burning Fat
Many people have asked me whether they should keep their heart rate in the "fat burning" zone when they exercise? To do this, you need to exercise at a moderate pace (about 50% of your vo2 max).
While it is true that you WILL use more fat as fuel if you do this, you may be able to BURN MORE CALORIES if you EXERCISE WITH MORE INTENSITY. In the end, the total number of calories you burn during your workout is the most important factor in actual fat LOSS.
I recommend a mixture of high-intensity intervals mixed with low-intensity recovery for the best use of your time as well as a great challenge for your heart and your lower body muscles. That equals more calories burned in less time! (For details on how to work intervals into any work-out, please e-mail me at tetfitness@yahoo.com)
While it is true that you WILL use more fat as fuel if you do this, you may be able to BURN MORE CALORIES if you EXERCISE WITH MORE INTENSITY. In the end, the total number of calories you burn during your workout is the most important factor in actual fat LOSS.
I recommend a mixture of high-intensity intervals mixed with low-intensity recovery for the best use of your time as well as a great challenge for your heart and your lower body muscles. That equals more calories burned in less time! (For details on how to work intervals into any work-out, please e-mail me at tetfitness@yahoo.com)
Thursday, January 10, 2008
Healthy Waldorf Salad
4 stalks diced celery (4 calories)
1/2 braeburn apple, diced (40 calories)
1 tbsp raisins (20 calories)
2 tbspn toasted pecans, diced (50 calories)
3 tbspn nonfat plain yogurt (20 calories)
2 tspn mustard (0-10 calories)
2 tspn sugar or 1 packet of equal (0-30 calories)
1/2 cup diced, cooked chicken (80 calories)
salt and pepper to taste
Combine all ingredients. Enjoy a healthy, crunchy, delicious treat! (About 214-254 calories, depending on what kind of mustard you use, or whether you add sugar).
1/2 braeburn apple, diced (40 calories)
1 tbsp raisins (20 calories)
2 tbspn toasted pecans, diced (50 calories)
3 tbspn nonfat plain yogurt (20 calories)
2 tspn mustard (0-10 calories)
2 tspn sugar or 1 packet of equal (0-30 calories)
1/2 cup diced, cooked chicken (80 calories)
salt and pepper to taste
Combine all ingredients. Enjoy a healthy, crunchy, delicious treat! (About 214-254 calories, depending on what kind of mustard you use, or whether you add sugar).
Exit plan
So you've been eating right and exercising for a couple of weeks. At this point it's probably still new and exciting. When you hit a slump, remember this little trick: Even if you are not feeling your work-out, get dressed anyway. Begin exercising, but tell youself that you may quit after 10 minutes. Once you are warmed up and into your workout, you will almost always finish it.
Thursday, January 3, 2008
No Pudge Fudge
Are you dreading the inevitable withdrawal from "good" food that's not so great on the waistline? Here's a very tasty treat that is inexpensive, quick to put together, and sinfully delicious:
Trader Joe's sells a brownie mix called No Pudge Fudge. On one side it gives directions for single serving prep. Follow the directions and then add 1 tbsp semi-sweet chocolate chips before cooking. BONUS TIP: We eat with our eyes first. Prepare this in a very small bowl to satisfy your eyes as well as your mouth! (200 calories and 4.5 grams of fat...and no leftovers to snack on later.)
Trader Joe's sells a brownie mix called No Pudge Fudge. On one side it gives directions for single serving prep. Follow the directions and then add 1 tbsp semi-sweet chocolate chips before cooking. BONUS TIP: We eat with our eyes first. Prepare this in a very small bowl to satisfy your eyes as well as your mouth! (200 calories and 4.5 grams of fat...and no leftovers to snack on later.)
Introduction
Each person reading this will have a different goal. If your goal includes losing weight, then tracking the number of calories you consume and the number of calories you expend will ensure results.
To lose one pound of fat you will need a deficit of 3,500 calories. This could be as simple as eating 100 calories less per day (about four Hershey's Kisses) and adding 100 calories of activity per day (walking at a moderate pace for about 1/2 mile) for 2 1/2 weeks.
Go to http://www.nutristrategy.com/activitylist.htm to find out how many calories you burn engaging in your exercise of choice. For nutritional information (including calories) on the food you eat, visit http://www.calorieking.com/. If you have questions or comments about either of these sites, please let me know.
To lose one pound of fat you will need a deficit of 3,500 calories. This could be as simple as eating 100 calories less per day (about four Hershey's Kisses) and adding 100 calories of activity per day (walking at a moderate pace for about 1/2 mile) for 2 1/2 weeks.
Go to http://www.nutristrategy.com/activitylist.htm to find out how many calories you burn engaging in your exercise of choice. For nutritional information (including calories) on the food you eat, visit http://www.calorieking.com/. If you have questions or comments about either of these sites, please let me know.
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