Chocolate-Dipped Strawberries

Makes 5 Servings

Ingredients
One 16-ounce carton fresh strawberries
1/2 cup semisweet mini chocolate chips

Directions
Remove the stems from the strawberries. Wash the berries under cold water and dry well with paper towels. Set aside.
Place the chocolate chips in a microwave-safe bowl and microwave on high for 30 seconds. Stir well and repeat 2 to 3 more times, just until the chips are melted. Do not overheat.
Divide the melted chocolate into small individual bowls. Let each family member dip their own strawberries (double dipping allowed)!

Nutrition Information per Serving: 110 calories, 5g fat (3g saturated), 0mg sodium, 18g carbohydrate, 3g fiber, 1g protein, 90% vitamin C

Source:
Chocolate Dipped Strawberries

Week 9 Weight Loss Totals

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