Exercise and Bosu Balls

Have you ever used a Exercise Ball or Bosu Ball?

These two wonderful pieces of equipment are simple, lightweight and provide a large variety of different exercises. These little tools a not only great for strengthening and toning your core muscles but all muscle groups. They are also very effective in improving balance. Another benefit of using a exercise ball and or bosu ball is that the are low impact, meaning they are easy of joints and bones but also provides great results. You can work all major muscle groups using a exercise ball or bosu ball.

Bosu balls in particular are great because you get a lot the same benefits as you would using an exercise ball but you have a little more stability because it has one side that is flat. Another amazing thing about using a bosu is that you can use the bosu to do a lot of the same exercises you can do on an aerboic step bench. I love the bosu ball because it is easier on joints, bones, and feet than a tradional step bench. It is also great for increasing balance. The bosu ball can also be turned over so the flat side is up and you can do an additional variety of exercises that can continue to build muscle and increase stability.

Lean Mean Cheeseburger

Makes 4 Servings

Ingredients
2 tablespoons quick-cooking oats
1 pound ground beef (93% lean or 95% lean)
1/2 teaspoon steak seasoning blend Montreal steak seasoning
4 seeded or whole wheat hamburger buns, split
4 slices lowfat cheese, such as Cheddar or American
Lettuce leaves, optional
Tomato slices, optional

Directions
Place the oats in food-safe plastic bag. Seal bag securely, squeezing out excess air. Roll over bag with rolling pin to crush oats to a fine consistency.
Combine the ground beef, oats, and steak seasoning blend in a large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch patties.
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness, until no longer pink in center and juices show no pink color, turning occasionally.
Line the bottom of each bun with lettuce and tomato, as desired. Top with the burger and cheese slice. Close sandwiches.

Nutrition Information per Serving: 318 calories, 10g fat (4g saturated, 3g monounsaturated), 519 mg sodium, 24g carbohydrate, 3.5g fiber, 33g protein, 15% iron

Source:
Lean Mean Cheeseburger

Grain, Grain, Oh Glorious Grain

Grains are generally divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel while refined grains have been processed to remove the bran and germ. Grains are processed to give the grain a finer texture and improve their shelf life. However, the processing of the grain removes dietary fiber, iron, and vitamins that are extremely useful to our bodies. Ideally all of our daily grains would be whole grains however that may be somewhat difficult, so the USDA recommends that half of all the grains we eat should be whole grains.

The amount of grains you need depends on your age, gender and level of exercise. The links below may be beneficial in determining the number of servings needed by different individuals. There is also additional information about what counts as a serving of grain. Check out the links for more information about grain, grain, oh glorious grain.

Resources:

Recommended Daily Grain Intake
Servings of Grain

Understanding Carbohydrates

IMPORTANT!!! Weigh In Time Change TONIGHT!

Tonight the weigh in will be held from 5:00pm-6:45pm. We are moving the weigh in time earlier so those wanting to participate in the political caucus meetings tonight at 7:00pm will be able to attend.  See you tonight!

Toasty-O-Granola

Makes 12 Servings

Ingredients
3 cups quick-cooking oats
2 cups Toasty O’s cereal or Cheerios
1 cup slivered almonds
1/4 cup ground flaxseed
1 teaspoon cinnamon
1/4 cup pure maple syrup
1/4 cup apple juice
1/4 cup canola oil
1/4 cup brown sugar
1 teaspoon vanilla extract
2/3 cup dried currants or raisins

Directions
Preheat oven to 350°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
Combine the oats, Toasty O’s, almonds, flaxseed, and cinnamon in a large bowl. Whisk together the maple syrup, apple juice, canola oil, brown sugar, and vanilla extract in a medium bowl, then stir into the oat mixture until well coated.
Spread the mixture evenly on the baking sheet and bake until golden brown, about 20 minutes, stirring halfway through. When done, cool for about 10 minutes before adding the currants.
Store in an airtight container for up to two weeks.

Tip: For a fun breakfast or snack sundae, layer Toasty-O-Granola with lowfat yogurt and fresh berries in a parfait glass.

Nutrition Information per Serving (1/2 cup): 260 calories, 12g fat (1g saturated, 0.9g omega-3), 40mg sodium, 35g carbohydrate, 5g fiber, 6g protein

Source:
Toasty-O-Granola