Friday, July 31, 2009

Check This Out!

Over at the Food Network blog HealthyEats this wonderful curried chicken salad recipe was spotlighted. This recipe is a great healthy option plus it only has 325 calories.

Get the recipe HERE!

Photo via HealthyEats

Wednesday, July 29, 2009

Bocce Ball

Have you played Bocce Ball? It is a great game that anyone can do that gets you up, walking, and having fun. If you have not played bocce ball, give it a try. The rules are simple and it can be played in almost any venue from the back yard or park to the beach. Bring Bocce Ball to your next BBQ and get a little exercise in prior to the burger.

History of Bocce Ball
Official Rules of Bocce Ball
Simplified Rules of Bocce Ball
Bocce Ball Sets

Monday, July 27, 2009

Turn up the music and DANCE!

You don't have to be a professional dancer to get a workout dancing. Just by turning on some music and dancing away a 150 lb. person can burn up to 150 calories in just 30 minutes. The best part is you don't have to pay for a dance class or go to a club to shake it, you can do it in your home behind close doors with no one watching. Make a playlist of your favorite tunes for 30 min. or just turn on the radio. If you need a little inspiration, just think back to some classic 80's movies like Girls Just Want to Have Fun, Flashdance, Fame, Footloose, etc.

Friday, July 24, 2009

Try one of these 3 great salads for a healthy summer meal!

Squash and Orzo Salad
Saute zucchini, yellow squash and scallions in olive oil until tender. Toss with cooked whole wheat orzo, parsley, dill, goat cheese, salt and pepper.

Watermelon-Feta Salad
Whisk 1 part white wine vinegar with 3 parts olive oil, and salt and pepper. Toss with baby arugula, red onion, slices, watermelon cubes, crumbled feta, nicoise olives and fresh oregano.

Chicken-Mango Salad
Whisk 1 tablespoon each lemon juice and honey, some grated ginger and 1/4 cup olive oil; toss with shredded frilled chicken, mixed greens and diced mango.

Source: Food Network Magazine

Wednesday, July 22, 2009

Better Burger

With the 24th of July Holiday just around the corner you may be in need a good recipe that will be in line with your healthy lifestyle goals. Try this burger and fries for a lower fat, lower calorie option that still provides a great taste.

Perfect Summer Burgers (makes 6)
1 slightly beaten egg white
2 tablespoons water
1/4 cup bread crumbs
1/4 cup finely shredded carrot
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons grated Parmesan
1 pound lean ground beef (look for "ground round" or "ground sirloin")
6 whole-grain buns
-Lettuce, tomato slices, and red onion slices.

1. Combine egg white, water, bread crumbs, carrot, onion, bell pepper, salt & pepper in a large bowl.
2. Add Parmesan and beef; mix. Shape into six 1/2-inch-thick patties.
3. Grill burgers on an oiled grill rack for 7 minutes. Turn and grill 8 to 11 minutes more, or until no pink remains.
4. Serve burgers on buns with veggies.

Nutrition facts per serving: 232 calories, 18g protein, 19g carb, 9g fat (3g sat fat), 3g fiber

Sweet-Potato Fries
1. Cut 2 scrubbed medium sweet potatoes into quarters; cut each quarter lengthwise into 4 wedges. Arrange on a baking pan misted with non stick cooking spray.
2. Combine 1/2 teaspoon each salt, ground cumin, chile powder and paprika and 1/4 teaspoon pepper; sprinkle over potatoes.
3. Bake for 20 minutes at 425 degrees, or until potatoes are brown and tender, turning once. Makes 4 servings.

Monday, July 20, 2009

10 Ways to Love Your Body!!

1. Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.

2.Create a list of all the things your body lets you do. Read it and add to it often.

3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.

4. Create a list of people you admire: people who have contributed to you life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.

5. Walk with your head held high, supported by pride and confidence in yourself as a person.

6. Don't let your weight or shape keep you from activities that you enjoy.

7. Wear comfortable clothes that you like, that express your personal style, and that feel good on your body.

8. County your blessings, not your blemishes.

9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!

10. Be your body's friend and supporter, not its enemy.

Friday, July 17, 2009

Easy and Healthy

Rainbows & Butterflies Pasta Salad by Ellie Krieger

8 ounces bow tie pasta, preferably whole grain
3 tablespoons plus 1 teaspoon extra-Virgina olive oil
1 cup corn kernels, thawed if frozen
1 cup shelled edamame, thawed if frozen
1 medium red bell pepper, diced
2 medium carrots, shredded (about 1/2 cup)
1/3 cup grated Parmesan cheese (about 1 ounce)

1. Cook the pasta as the label directs. Drain and toss with 1 teaspoon olive oil to prevent sticking; let cool.
2. In a large bowl, toss the cooled pasta with the corn, edamame, bell pepper, and carrots. Drizzle with the remaining 3 tablespoons olive oil and toss to coat. Add Parmesan and 1/4 teaspoon salt; toss and season to taste.

Wednesday, July 15, 2009

Have You Tried Water Aerobics?

If your looking for a fun new way to exercise Try Water Aerobics. Water aerobics is a great workout for all fitness levels and for all ages plus it is a fun way to work out during the sweltering summer months. A water aerobic routine is not just about splashing around the pool - it is an excellent way to burn off fat and build strength and aerobic capacity. In fact, water aerobics is known to benefit individuals suffering from arthritis and multiple sclerosis.

Still a little concerned about putting on a swimsuit and hitting the pool? Check out the great article, it just may boost your confidence - plus it tells you want to expect!
Water Aerobics: A Fat Girls Guide to Taking the Plunge

Ready to jump in? Check out the Water Aerobics schedule at Gene Fullmer Rec Center.

Monday, July 13, 2009

Something on the Side

Sesame Broccoli
On a rimmed baking sheet, toss 1 pound broccoli florets with 2 tablespoons olive oil. Roast at 450 degrees until browned, about 20 minutes. Toss with 1 tablespoon soy sauce, 2 teaspoons fresh lemon juice, and 1 teaspoon sesame seeds. (Good with: grilled stake or port tenderloin)

Scallion Couscous
Stir 1 cup couscous into 3/4 cup boiling water. Cover and let steam, off heat, until tender, about 5 minutes. Fluff with a fork and add 2 scallions, cut into matchsticks, 2 tablespoons olive oil, and 1 tablespoon fresh lime juice. Season with coarse salt and ground pepper. (good with: leg of lamb or grilled kebabs)

Asian-Style 3 Bean Salad - by Ellie Krieger
For recipe click here.

Red, White, and Blue Potato Salad
For recipe click here.

Friday, July 10, 2009

Brun While You Clean

Did you know that you doing house and yard work can help you burn calories and lose weight? Just to give you idea of how much you can burn, here is a list of how many calories a 150 lb person would burn doing these activities for 30 minutes. If you weigh more than 150 lbs then you would burn more calories and less calories if you weigh under 150 lbs. Now, there's a reason to put a smile on your face while cleaning!

Weeding = 150 calories
Gardening (moderate) = 135 calories
Washing the car by hand = 112 calories
Ironing = 75 calories
Mopping = 128 calories
Scrubbing the floor = 210 calories
Window cleaning = 112 calories

Wednesday, July 8, 2009

Buying Healthy Bread

When it comes to buying bread you almost need an advanced degree to figure out what your really getting. Every label claims to be "whole wheat" or "whole grain" but is it really? Picking out a healthy whole grain bread can be more difficult then you might think, thankfully the wonderful nutritionist over at have written a great article on bread shopping.

Check it out HERE!

Try making your own Whole Wheat Bread - check out this Recipe by the Mayo Clinic.

Monday, July 6, 2009

Key to Weight Loss Sucess

Are you still keeping a food journal? Research has shown that the key to losing weight and keeping it off is in keeping a food journal. When we began the Biggest Losers Contest everyone was given a food journal and encouraged to keep track of their food, exercise, water, and sleep. Keeping a food journal is a hard habit to keep but now maybe a good time to start journaling again, especially if you have gotten off track lately.

There are many different ways to keep a food journal and it is important to find one that works best for you. So if writing everything down in a little notebook is not for you try making a spread sheet, using an online tool, or purchasing a food tracker appp for your iPhone.

Want more info on food journals check out this great article on SparkPeople.

Wednesday, July 1, 2009

Check this out!!

Finding a new healthy food that makes ones life easier is always a treat so check out these 5 great options!

Kashi TLC Pumpkin Spice Flax bar
This bar is great for in the morning when you just don't have time to even make a bowl of cereal - stash these in your car or desk to keep yourself on track.
Per package: 180 calories, 6g protein, 26g carb, 6g fat, 4g of fiber

Smucker's Reduced Fat Natural Style Creamy Peanut Butter
Hello, who does not love a good peanut butter? Do it old school and bring a PB&J for lunch!
Per 2 tablespoons: 200 calories, 9g protein, 12g carb, 12g fat, 2g fiber

Bertolli Mediterranean Style Shrimp & Penne Primavera
Okay so freezer dinners are not always the best, but sometimes its the best you can do. So, stock up on this little wonder and pair it with a quick salad for a easy dinner that will keep you on track.
Per 1/2 package: 320 calories, 15g protein, 35g carbohydrate, 15g fat, 5g fiber

Kashi TLC Trail Mix Bar
Here is a great healthy snack to take with you on the go. This bar is chewy, moist, and just a tad sweet - plus it provides you with the two most important things in a snack, carbs & protein.
Per bar: 140 calories, 6g protein, 20g carb, 5g fat, 4g fiber

Blue Bunny FrozFruit No Sugar Added Chunky Strawberry Bar
Ok, chunks of real strawberry and only 35 calories with 3 grams of fiber, need we say more?
Per bar: 35 calories, 0g protein, 15g carb, 0g fat, 3 g fiber