Physical Activity in Your Daily Life

Fitting structured exercise into our daily routines is a challenge that most of face on a regular basis. However, it is important that we all learn how to incorporate more physical activity into our daily lives. The American Heart Association has a few tips on how to increase our daily physical activity.

At Home

It's convenient, comfortable and safe to work out at home. It allows your children to see you being active, which sets a good example for them. You can combine exercise with other activities, such as watching TV. If you buy exercise equipment, it's a one-time expense and other family members can use it. It's easy to have short bouts of activity several times a day. Try these tips:

• Do housework yourself instead of hiring someone else to do it.
• Work in the garden or mow the grass. Using a riding mower doesn't count! Rake leaves, prune, dig and pick up trash.
• Go out for a short walk before breakfast, after dinner or both! Start with 5-10 minutes and work up to 30 minutes.
• Walk or bike to the corner store instead of driving.
• When walking, pick up the pace from leisurely to brisk. Choose a hilly route. When watching TV, sit up instead of lying on the sofa. Better yet, spend a few minutes pedaling on your stationary bicycle while watching TV. Throw away your video remote control. Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
• Stand up while talking on the telephone.
• Walk the dog.
• Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
• Stretch to reach items in high places and squat or bend to look at items at floor level.
• Keep exercise equipment repaired and use it!

At the Office
Most of us have sedentary jobs. Work takes up a significant part of the day. What can you do to increase your physical activity during the work day? Why not...:

• Brainstorm project ideas with a co-worker while taking a walk.
• Stand while talking on the telephone.
• Walk down the hall to speak with someone rather than using the telephone.
• Take the stairs instead of the elevator. Or get off a few floors early and take the stairs the rest of the way.
• Walk while waiting for the plane at the airport.
• Stay at hotels with fitness centers or swimming pools and use them while on business trips.
• Take along a jump rope in your suitcase when you travel. Jump and do calisthenics in your hotel room.
• Participate in or start a recreation league at your company.
• Form a sports team to raise money for charity events.
• Join a fitness center or gym near your job. Work out before or after work to avoid rush-hour traffic, or drop by for a noon workout.
• Schedule exercise time on your business calendar and treat it as any other important appointment.
• Get off the bus a few blocks early and walk the rest of the way to work or home.
• Walk around your building for a break during the work day or during lunch.

At Play
Play and recreation are important for good health. Look for opportunities such as these to be active and have fun at the same time:

• Plan family outings and vacations that include physical activity (hiking, backpacking, swimming, etc.)
• See the sights in new cities by walking, jogging or bicycling.
• Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
• Play your favorite music while exercising, something that motivates you.
• Dance with someone or by yourself. Take dancing lessons. Hit the dance floor on fast numbers instead of slow ones.
• Join a recreational club that emphasizes physical activity.
• At the beach, sit and watch the waves instead of lying flat. Better yet, get up and walk, run or fly a kite.
• When golfing, walk instead of using a cart.
• Play singles tennis or racquetball instead of doubles.
• At a picnic, join in on badminton instead of croquet.
• At the lake, rent a rowboat instead of a canoe.

Source:
Physical Activity in Your Daily Life from the American Heart Association

Week 5 Totals

Chicken Parm in a Pot

Makes 5 servings

Ingredients
8 ounces dried Radiatore or other fun-shaped pasta (about 2 cups)
2 cups pasta sauce
1 1/2 cups diced leftover roasted or baked chicken
1 cup preshredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
2 ounces sliced pepperoni, chopped, optional
1/2 teaspoon dried basil
1/8 teaspoon garlic powder
1/8 teaspoon onion powder

Directions
Cook the pasta according to package directions in a large saucepan. Drain and return to the pan.
Add the pasta sauce, chicken, mozzarella cheese, Parmesan cheese, pepperoni as desired, basil, garlic powder, and onion powder and stir to combine.
Place over medium heat and stir until the chicken is heated through and the cheese melts, about 3 minutes.

Nutrition Information per Serving: 410 calories, 9g fat (4.5g saturated), 540mg sodium, 44g carbohydrate, 4g fiber, 37g protein, 10% vitamin A, 10% vitamin C, 25% calcium, 15% iron

Source:
Chicken Parm in a Pot

Overindulgence, Deprivation and Moderation…Listen To Your Body!

One of the most important things about weight loss and maintaining weight loss is adopting a healthy lifestyle. Why do so many diets work for awhile and then we gain all the weight back if not adding a few extra pounds on top of that? The answer is we eventually go off the diet. Lifestyle change, a permanent LIFESTYLE CHANGE is the ONLY way anybody is going to truly be able to lose the weight and keep it off. Now, these might seem like harsh words but it is also the harsh reality.

I am NOT saying can’t eat your favorite candy bar ever again. The key is MODERATION! It is perfectly fine to eat a candy bar every once in awhile but should we eat one everyday? Most likely not!

Diets are “Restrictive”

When we go on a “diet” we often restrict ourselves to what we CAN and CAN’T eat. So what happens when we tell ourselves we CAN’T have that piece of cake? We are depriving ourselves of some of the joys of life. Therefore, that food becomes the forbidden fruit. Eventually we give in and OVERINDULGE. Maybe we even end up eating the whole cake. Well that might be an over exaggeration but you get the point. If you find yourself overindulging too often on your favorite snack/treat try to cut back by not keeping it in the house to tempt you. Buy it only every once in a while. Each of us must learn how to eat in moderation. Eventually we will get to the point where it is not a constant temptation and we are satisfied with a reasonable amount and avoid the famished splurge.

Listen To Your Body

We were all born with the innate ability to regulate. We knew how to eat when we were hungry and stop when we were full. However, many of us have turned off the autopilot from our bodies and we overindulge too often. Therefore, the pounds continue to take residence in our bodies.

Learning to listen to our bodies again will be an important step in the journey toward a healthy weight. Eat when you are hungry and not starved/famished. Stop eating when you are satisfied/full and not stuffed. It is as simple as that.

If you want to learn more about these ideas on lifestyle change check out this book: “Intuitive Eating: A Revolutionary Program that Works” by Evelyn Tribole and Elyse Resch
You can check out the Intuitive Eating Website: http://www.intuitiveeating.com/

Find the book through a variety of resources:
Barnes and Noble
Amazon

Wraps

Southwestern Turkey Wraps
Makes 4 Servings

Ingredients
6 ounces thinly sliced reduced-sodium turkey breast
1/2 cup preshredded reduced-fat Mexican blend or Cheddar cheese
1/4 cup salsa
1/2 ripe avocado, peeled, pitted and cut into thin slices
Four 8-inch whole wheat flour tortillas

Directions
Arrange the turkey, cheese, salsa, and avocado down the center of each of the tortillas.
Roll up tightly and slice in half. Cover with plastic wrap to keep the avocado from turning brown.

Nutrition Information per Serving: 240 calories, 8g fat (2g saturated), 720mg sodium, 26g carbohydrate, 3g fiber, 17g protein, 10% calcium

Thousand Island Roast Beef Wraps Makes 2 Servings

Ingredients
2 to 3 romaine lettuce leaves, coarsely chopped (1 cup)
1 small carrot, shredded (1/3 cup)
2 tablespoons lite thousand island salad dressing
Salt and freshly ground black pepper
4 slices lowfat mozzarella cheese (3 ounces)
4 slices deli roast beef (3 ounces)
Two 10-inch flour tortillas (white or whole wheat)

Directions
Place the lettuce, carrot, and dressing in a bowl and stir to combine. Season with the salt and pepper to taste.
Arrange the cheese, roast beef, and then the lettuce mixture evenly down the center of each tortilla. Roll up tightly burrito style, slice in half, and serve.

Nutrition Information per Serving: 380 calories, 16g fat (6g saturated), 720mg sodium, 29g carbohydrate, 3g fiber, 28g protein, 100% vitamin A, 10% vitamin C, 30% calcium, 10% iron

Sources:
Southwestern Turkey Wrap
Thousand Island Roast Beef Wrap

Winter Exercise Ideas

Be Creative!
Typically, when we think about being physically active outdoors we automatically think of activities done mostly during the summertime. However, there are also a wide range of fun activities perfect for that beautiful winter day. The list of winter recreational activities could include:

• Ice Skating
• Building a snowman or fort
• Sledding/Tubing
• Snowshoeing
• Cross country skiing
• Downhill skiing
• Snowboarding

One of the wonderful things about being in Utah is that we have a lot of wonderful resources close by. The mountains are easily accessible and can provide hours of entertainment and also a great chance for exercise.

Use Your Resources!
Participating in the activities above does not have to be expensive. For example, the University of Utah has equipment you can rent for a great price. Campus Recreation is the perfect resource to use if you want to try something new without make a large investment of money. You don’t even have to be a student to take advantage of these resources.

For all you BYU fans out there (myself included) Outdoors Unlimited on the BYU campus has similar resources available for all your outdoor recreational needs.

Enjoy!

University of Utah Campus Recreation
Brigham Young University Outdoors Unlimited

Week 4 Totals

Cutie Quiches

Makes 6 Servings

Ingredients
3 slices 100% whole wheat bread, cut into 1/2-inch cubes
6 large eggs, beaten
One 10-ounce box frozen cooked winter squash, thawed
1 cup preshredded reduced-fat Cheddar cheese
1/2 cup grated Parmesan cheese
2 tablespoons real bacon bits or 2 slices cooked bacon, crumbled

Directions
Preheat the oven to 375°F. Generously coat a 12-cup muffin pan with nonstick cooking spray. Divide the bread cubes evenly and place into the muffin cups. Set aside.
Whisk together the eggs, squash, Cheddar cheese, Parmesan cheese, and bacon bits. Using a 1/4-cup measuring cup, pour the egg mixture into each of the muffin cups.
Bake until golden brown, about 22 minutes.
Variation – For a sweeter alternative, replace the 3 slices of whole wheat bread with 3 slices of whole grain cinnamon raisin swirl bread (we like Pepperidge Farm) and replace the bacon bits with 2 tablespoons of brown sugar.

Nutrition Information per Serving: 200 calories, 10g fat (4.5g saturated, 0.3g omega-3), 390mg sodium, 12g carbohydrate, 2g fiber, 16g protein, 40% vitamin A, 20% calcium

Source:
Cutie Quiche Cake

Most Important Meal Of The Day...Breakfast!

Importance of Breakfast

How many of us out there believe that skipping breakfast will help us lose weight? Do we think we are eating fewer calories because we are “skipping” a meal? Well think again. In reality, most of us probably know that breakfast has the reputation of being the most important meal of the day. But do we know why?

There is plenty of sound research available that supports the notion that eating breakfast not only helps to lose weight, but to also keep it off and maintain a healthy weight. Think about it, during the 8 (or so) hours we are sleeping we are generally not eating (if we are, we have other problems to address). Therefore, we are “fasting” sometimes 15-20 hours. When we eat breakfast it prevents us from being ravenous wolves when we FINALLY do eat. Plus, eating breakfast also helps start our metabolism for the day.

A large base of research shows that eating breakfast prevents overeating throughout the day. Eating breakfast helps us to naturally spread out what we eat throughout the day. This is better for our body because we are constantly fueled throughout the day and we also have the time needed to burn the fuel we consume.

Eating Smart for Breakfast

Now that we understand the importance of eating breakfast, what should we eat? Just like eating breakfast is important, it is also important that we make smart choices in what we eat for breakfast.

Fruits and whole grains are a great breakfast option because they have a lot of fiber and are low in fat. They are low in calories but also high in nutrition density. These items are what we could call energy dense. They are foods that we help you feel full and provide high energy without being high in calories. Overall, you get More for Less.

Some examples of great breakfast items could include:

• A bowl of oatmeal and fruit
• A bowl of whole grain cold cereal and fruit
• Multigrain waffles
• Low-fat yogurt and fruit
• Whole grain toast and fruit
• Fruit Smoothie
• Whole grain toast with peanut butter

Note: If you have not had a high fiber diet, introduce fiber gradually. Too much fiber at once if you are not used to it can cause constipation, diarrhea or an upset stomach.
Source:
http://www.webmd.com/diet/features/lose-weight-eat-breakfast

Here are some additional resources you can view if you want more information or ideas about adding breakfast into your daily routine.

http://www.eatright.org/Public/content.aspx?id=3261&terms=breakfast
http://www.fruitsandveggiesmorematters.org/?page_id=1573
http://www.eatright.org/Public/content.aspx?id=6747&terms=breakfast
http://www.mayoclinic.com/health/food-and-nutrition/NU00197
http://www.eatright.org/Public/content.aspx?id=3759&terms=breakfast

Apple Butterscotch Cake

Makes 15 servings

Ingredients
1 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup granulated sugar
1/4 cup ground flaxseed or wheat germ
1 teaspoon baking powder
1 teaspoon pumpkin pie spice or cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
3 large eggs, beaten
1/2 cup unsweetened applesauce
1/2 cup canola oil
2 large Golden Delicious apples, unpeeled, cut into quarters, cored, and coarsely grated (about 2 packed cups)
1/3 cup butterscotch chips

Directions
Preheat the oven to 350°F. Spray a 9 X 13-inch baking pan with nonstick cooking spray and set aside.
Whisk together the all-purpose flour, whole wheat flour, sugar, flaxseed, baking powder, pumpkin pie spice, baking soda, and salt in a large bowl.
Whisk together the eggs, applesauce, and oil in a separate bowl. Stir in the apples until well blended.
Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the butterscotch chips.
Pour the batter into the prepared baking pan; smooth with a rubber spatula. Bake about 35 minutes, or until the top is golden and a toothpick inserted in the center comes out clean. Cool on a rack before cutting.

Nutrition Information per Serving: 220 calories, 11g fat (3g saturated, 1.1g omega-3), 160mg sodium, 28g carbohydrate, 2g fiber, 4g protein

Source:
Apple Butterscotch Cake

Week 3 Weight Loss Totals

Improving Your Eating Habits

When it comes to eating, we have strong habits. Some are good ("I always eat breakfast"), and some are not so good ("I always clean my plate"). Although many of our eating habits were established during childhood, it doesn't mean it's too late to change them.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won't be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.

• REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.

Reflect, Replace, Reinforce: A process for improving your eating habits

1. Create a list of your eating habits. Keeping a food diary for a few days, in which you write down everything you eat and the time of day you ate it, will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Use this diary (PDF-36k) to help. It's good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?

2. Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are:

• Eating too fast
• Always cleaning your plate
• Eating when not hungry
• Eating while standing up (may lead to eating mindlessly or too quickly)
• Always eating dessert
• Skipping meals (or maybe just breakfast)

3. Look at the unhealthy eating habits you've highlighted. Be sure you've identified all the triggers that cause you to engage in those habits. Identify a few you'd like to work on improving first. Don't forget to pat yourself on the back for the things you're doing right. Maybe you almost always eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.

4. Create a list of "cues" by reviewing your food diary to become more aware of when and where you're "triggered" to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental "cue", or a particular emotional state, is what encourages eating for non-hunger reasons.

Common triggers for eating when not hungry are:

• Opening up the cabinet and seeing your favorite snack food.
• Sitting at home watching television.
• Before or after a stressful meeting or situation at work.
• Coming home after work and having no idea what's for dinner.
• Having someone offer you a dish they made "just for you!"
• Walking past a candy dish on the counter.
• Sitting in the break room beside the vending machine.
• Seeing a plate of doughnuts at the morning staff meeting.
• Swinging through your favorite drive-through every morning.
• Feeling bored or tired and thinking food might offer a pick-me-up.

5. Circle the "cues" on your list that you face on a daily or weekly basis. Going home for the Thanksgiving holiday may be a trigger for you to overeat, and eventually, you want to have a plan for as many eating cues as you can. But for now, focus on the ones you face more often.

6. Ask yourself these questions for each "cue" you've circled:

• Is there anything I can do to avoid the cue or situation? This option works best for cues that don't involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you're not next to the vending machine?
• For things I can't avoid, can I do something differently that would be healthier? Obviously, you can't avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won't be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting?

7. Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Other strategies might include putting your fork down between bites or minimizing other distractions (i.e. watching the news during dinner) that might keep you from paying attention to how quickly — and how much — you're eating.

Here are more ideas to help you replace unhealthy habits:

• Eat more slowly. If you eat too quickly, you may "clean your plate" instead of paying attention to whether your hunger is satisfied.
• Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
• Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.

8. Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn't happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake "blows" a whole day's worth of healthy habits. You can do it! It just takes one day at a time!

Source:
Improving Your Eating Habits - CDC

Week 2 Weight Loss Totals

Chicken & Broccoli Casserole with Crunchy Almond Topping

Makes 5 to 6 Servings

Ingredients
1 pound boneless, skinless chicken breast halves, baked and cut into 1/2-inch dice (about 2 ½ cups)
2 ½ to 3 cups small broccoli florets
One 14.5-ounce can ready-to-serve all-natural cream of chicken or cream of mushroom soup
1/3 cup light canola mayonnaise
1/4 cup almonds, very finely chopped (in a food processor or on a cutting board)
1/4 cup panko breadcrumbs
2 tablespoons ground flaxseed
2 tablespoons grated Parmesan cheese

Directions
Preheat the oven to 350°F. Place the broccoli florets in a steamer basket and steam until crisp tender, about 3 minutes
Meanwhile, in a large bowl, whisk together the soup and the mayonnaise until well combined. Add the chicken and broccoli and stir gently to combine. Place in a 2-quart baking dish and set aside.
To make the topping, mix together the almonds, breadcrumbs, flaxseed and Parmesan cheese. Spread evenly over the chicken mixture.
Bake until the mixture bubbles and the topping turns golden brown, about 20 minutes. Serve over rice, pasta, or noodles.

* To cook the chicken, place in a baking dish, drizzle with olive oil, and sprinkle with salt and pepper. Bake at 350°F until the meat is cooked through and no longer pink in the center, 35 minutes.

Nutrition Information per Serving: 240 calories, 12g fat (2g saturated, 1g omega-3), 430mg sodium, 11g carbohydrate, 3g fiber, 21g protein, 25% vitamin A, 60% vitamin C

Source:
Chicken & Broccoli Casserole with Crunchy Almond Topping

Top 10 Tips for Starting a Physical Activity Program

The American Heart Association recommends that all adults get at least 30 minutes of physical activity every day, or at least more days than not. If you're trying to lose weight or maintain weight loss, you should get at least 60 minutes each day. If you can't find 30 minutes or an hour in your schedule, break up your activity into 15-minute increments.

1. Wear comfortable clothes and sneakers or flat shoes with laces.
2. Start slowly. Gradually build up to at least 30 minutes of activity on most or all days of the week (or whatever your doctor recommends).
3. Exercise at the same time of day so it becomes a regular part of your lifestyle. For example, you might walk every Monday, Wednesday, Friday and Saturday from noon to 12:30 p.m.
4. Drink a cup of water before, during and after exercising (but check with your doctor, because some people need to limit their fluid intake).
5. Ask family and friends to join you — you'll be more likely to stick with it if you have company. Or join an exercise group, health club or the YMCA. Many churches and senior centers offer exercise programs too. (Remember to get your doctor's permission first.)
6. Note your activities on a calendar or in a logbook. Write down the distance or length of time of your activity and how you feel after each session. If you miss a day, plan a make-up day or add 10–15 minutes to your next session.
7. Use variety to keep your interest up. Walk one day, swim the next, then go for a bike ride on the weekend.
8. Look for chances to be more active during the day. Walk the mall before shopping, take the stairs instead of the escalator or take 10–15 minute breaks while watching TV or sitting for walking or some other activity.
9. Don't get discouraged if you stop for a while. Get started again gradually and work up to your old pace.
10. Don't exercise right after meals, when it's very hot or humid, or when you just don't feel up to it.

Source:
http://www.americanheart.org/presenter.jhtml?identifier=528

Beany, Cheesy, Zucchini Quesadillas

Makes 6 Servings

Ingredients
1 tablespoon canola oil
1 medium zucchini, cut into 1/4-inch dice (1 1/2 to 2 cups)
1 small onion, finely diced (about 3/4 cup)
3/4 teaspoon ground cumin
1/2 teaspoon chili powder
One 15 1/2-ounce can canellini beans, drained and rinsed
1/2 cup salsa (we like mild)
1 1/2 cups preshredded reduced-fat Cheddar cheese
Six 8-inch flour tortillas

Directions
Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Heat the oil in a large nonstick skillet over medium-high heat. Add the zucchini, onion, cumin, and chili powder and cook until tender, about 10 minutes.
Preheat the oven to 400°F.
Stir in the beans, salsa, and 1 cup of the cheese to the skillet and cook until the mixture is heated through and the cheese melts, about 2 minutes.
To assemble the quesadillas, arrange the bean mixture evenly over half of each tortilla. Fold over, press down gently, and place each on the prepared baking sheet. Sprinkle the remaining cheese over the tortillas.
Bake until the cheese melts and the tortillas become crisp on the outside, about 10 minutes. Cut into quarters and serve.

Nutrition Information per Serving: 320 calories,11 g fat (4g saturated, 0.3g omega-3), 580mg sodium, 39g carbohydrate, 5g fiber, 15g protein, 15% vitamin C, 30% calcium, 15% iron

Source:
Beany, Cheesy, Zucchini Quesadillas

Heart Healthy Grocery List

The American Heart Association has a wonderful tool that can help you with your grocery shopping. All the products are certified as heart-healthy foods. Which means it meets the American Heart Association's criteria for saturated fat and cholesterol.

There are a lot of great features to create a shopping list, print it, email it or even add it to your phone.  You can also save your shopping list to use again in the future.  You can even search products by category of manufacturer.

Even if you don't create a grocery list using this unique tool.  Anytime you see this symbol you can be assured that the products are a good healthy choice.

Give it a try! Take one more step to being healthier by making heart healthy choices at the grocery store!

My Grocery List

Week 1 Weight Loss Totals

Blueberry Banana Pancakes

 Makes fifteen 4-inch pancakes, 4 to 5 servings

Ingredients
1 ½ cups all-purpose flour
1/3 cup wheat germ
1/3 cup quick-cooking oats
1 tablespoon baking powder
½ teaspoon ground cinnamon
1/8 teaspoon salt
2 large eggs, beaten
1 ½ cups 1% lowfat milk
1 ripe banana, mashed (about ½ cup)
2 tablespoons pure maple syrup
4 teaspoons canola oil
1 cup frozen or fresh blueberries

Directions
Whisk together the flour, wheat germ, oats, baking powder, cinnamon, and salt in a large bowl until well combined. Set aside.
Whisk together the eggs, milk, banana, and maple syrup in a medium bowl until blended.
Pour the liquid ingredients over the dry ingredients and stir until just moistened.
Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet or griddle over medium-high heat. Use a 1/4-cup measuring cup to pour the batter onto the hot skillet or griddle, forming 4-inch cakes. Using a spoon (so your fingers don’t turn blue), arrange the blueberries evenly on each pancake. Adjust the heat if the skillet gets too hot.
Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 2 to 3 minutes. Flip and cook until golden brown, an additional 2 to 3 minutes. Repeat with the remaining oil, batter, and blueberries.

Nutrition Information per Serving: 380 calories, 9g fat (2g saturated), 460mg sodium, 61g carbohydrate, 4g fiber, 14g protein

Source:
Blueberry Banana Pancakes

Exercise Tips

There are a variety of activities especially in Utah that can be considered “exercise”. Exercise can be anything from swimming, biking/cycling, jogging, skiing, tennis, to dancing and walking. The list is endless. The important thing about exercising is finding something that you enjoy and works for YOU!

Find what works for YOU!
In my own life, I have discovered that going to the gym and just working out on my own is not as effective for me as going to an exercise class at the gym. I really enjoy the classes and I am more motivated to go. I also believe I get an overall better workout. Now just because that is what works best for me doesn’t mean it is what is best for someone else. The important thing is to find what DOES work for YOU!

Don’t Give Up!
You may have to try out various forms of exercise and different routines to find what works for you personally. Don’t give up or get discouraged if your planned exercise regimen fails. Try something different and continue to try new things until you find what works.

Variety!
When figuring out an exercise plan that works for you make sure you have enough variety in your exercise routine that you won’t get bored. Variety is also important because our bodies are very good at adaptation. If we do the same thing over and over again our body gets used to it and we aren’t getting the same benefit we did when we first started. Adding variety helps to continuously push our bodies to its limits and in doing so makes us stronger. Variety can come in many forms: doing more repetitions, adding more weight, increasing the length of time, changing the type of exercise completely.

Other Great Exercise Tips:
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Reference:
Exercise Tips from the American Heart Association