The Easy Way to Stop Cellulite (Beginner)

Fight lumps and bumps even before you can see them with this 15-minute workout.

Beginner: Long-Leg Scissor
What You'll Need: A mat (or a beach towel).
Targets: Obliques, abs
Lie faceup on mat with legs extended, hands under butt.
Lift feet 10 to 12 inches off mat.
Keeping head and shoulders down, slowly move legs apart, out to sides and back to center.
Do 15 reps.

Beginner:
Modified In-Out Push-Up
Targets: Shoulders, triceps, chest, core
Start in modified push-up position (knees on mat), with hands on floor just wider than chest.
Do one push-up, then move hands under shoulders and do another.
Do 12 reps, alternating between in and out positions.

Beginner: Side Lunge
Targets: Butt, legs
Stand with feet hip-width apart, knees slightly bent.
Lunge to right, bending right knee 90 degrees and keeping left leg straight.
Step right leg back to start, pulling through left hamstrings and glutes.
Switch legs; repeat.
Do 20 reps, alternating sides.

Love chocolate? You're in the right place. Celebrate your sweet tooth with these healthy, chocolaty dessert recipes, guaranteed to satisfy your craving.

Plain Ol' Dark Chocolate Let's start with what we're all really craving: A hunk of plain chocolate. Diet disaster, right? Wrong. A one-ounce piece of dark chocolate amounts to only 151 calories, and its positive attributes don't stop there.

The flavonoids in chocolate are heart healthy, can lower cholesterol, and can even help prevent certain cancers, such as skin cancer. Dark chocolate is by far the healthiest option, as it contains less sugar and more antioxidants than milk chocolate or white chocolate. Stick to a small one-ounce serving when you really need it, and you can satisfy your next craving guilt-free.

Dark Chocolate-Covered Graham Crackers

Ingredients
4 small graham-cracker rectangles
2 tablespoons semisweet chocolate chips

Directions

Microwave chocolate chips for 30 seconds, until just melted. Spread graham crackers with chocolate and let sit for 10 minutes, until chocolate has hardened.

Chocolate Chip Cookies

Ingredients

2 1/4 cups flour 1 teaspoon baking soda

1 teaspoon salt

1 1/2 cups canola oil

3/4 cup brown sugar

3/4 cup granulated sugar

1 teaspoon vanilla extract

2 eggs, beaten

2 cups semisweet chocolate chips 1 cup chopped pecans

Directions
Preheat oven to 375 degrees F. In a bowl, combine flour, baking soda, and salt. In another bowl, beat together oil, sugars, and vanilla until creamy. Beat in eggs. Gradually add flour mixture. Stir in chocolate chips and nuts. Roll into small balls; flatten slightly onto an ungreased cookie sheet. Bake 9 to 11 minutes, or until edges are golden brown. Freeze the extras.

Big Fudgy Bittersweet Brownies

Ingredients

1 large egg 1 egg white

3 tablespoons plain nonfat yogurt

1 1/2 teaspoons pure vanilla extract

1 1/2 cups sugar

1/3 cup canola oil

1/2 teaspoon sea salt

1/4 cup unsweetened cocoa powder

3 ounces high-quality unsweetened baking chocolate, chopped

1/3 cup unbleached all-purpose flour

1/3 cup buckwheat or presifted whole wheat flour

Directions

Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.

In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.

Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.

Banana with Dark Chocolate-Honey Sauce

Ingredients

2 tablespoons bittersweet chocolate chips or chopped dark chocolate

1 teaspoon honey

1 teaspoon unsalted butter

Small pinch of salt 1 small banana, peeled and cut into 1-inch chunks

1 teaspoon chopped toasted walnuts

Directions

In a double boiler or microwave-safe bowl, melt the chocolate with the honey, butter, and salt, stirring frequently. Serve the chocolate sauce and walnuts in bowls for dipping, accompanied by the banana chunks

Chocolate Pudding with Graham Cracker Pieces

This super-easy snack/dessert clocks in at just 150 calories, satisfying your sweet tooth without breaking the calorie bank.

Ingredients

1 low-fat chocolate pudding cup

1 graham cracker square

Directions

Crush graham cracker square and sprinkle over chocolate pudding. Enjoy!

Healthy Ice Cream Treats: The Yummiest "Light" Options

We sent Hungry Girl Lisa Lillien, a FITNESS contributor, to the freezer case and asked her to sample some of the new "light" ice creams. (It's a tough job, we know, but somebody's gotta do it.) Here, her three favorites.
By Hungry Girl Lisa Lillien of Hungry-Girl.com

1. Dreyer's/Edy's Loaded Frozen Dairy Dessert, Cookies 'N Cream
If you like your ice cream packed with goodies, you'll love the new "Loaded" line. Yum! The big mystery: How do they manage to keep the calorie and fat count so low?

Nutrition facts per 1/2 cup: 110 calories, 2g protein, 18g carbohydrate, 3.5g fat (1.5g saturated), 1g fiber

2. Klondike Slim-A-Bear 100-Calorie Ice Cream Bars
Only slightly smaller than your average light ice cream sandwich, these treats are super-satisfying and pack two grams of fiber. For 100 calories, you can't beat it.

Nutrition facts per sandwich: 100 calories, 1g protein, 11g carbohydrate, 7g fat (5g saturated), 2g fiber

3. Weight Watchers Strawberry, Key Lime, and Passion Fruit Sherbet and Ice Cream Bars
If you're a fan of Creamsicles, you'll love these. They've got strawberry, passion fruit, or key lime sherbet on the outside and creamy vanilla ice cream on the inside. Mmm!

Nutrition facts per bar: 60 calories, <1g protein, 13g carbohydrate, 0.5g fat (0g saturated), <1g fiber

10 Healthy (and 10 Terrible!) Vending Machine Snacks

It's crunch time, and the snack machine is whispering your name. Pushing the wrong buttons could be a diet disaster -- so check out our top 10 nutritional nightmares, and the 10 smartest snacks.
By Virginia Sole-Smith

Guilty Pleasures
These 10 snacks top our "just-don't-do-it" list. Most are packed with sugar, fat, and calories. Check out what you should avoid -- and then choose from our smart snack options instead.

The Worst Pick

1. Drake's Apple Fruit Pie--440 calories, 27g fat, 7g sat fat, 8g trans fatThe Bottom Line: Nutritional nightmare

Second Worst

2. Austin Cheese Crackers with Cheddar Cheese--210 calories, 10g fat, 2g sat fat, 4g trans fatThe Bottom Line: A trans fat fest

Other Guilty Pleasures

3. Pop-Tarts Frosted Strawberry--420 calories, 10g fat, 2.5g sat fat, 40g sugarThe Bottom Line: For sharing only

4. Doritos--250 calories, 13g fat, 2.5g sat fat, 2g fiberThe Bottom Line: "Nacho" best option

5. Skittles--250 calories, 2.5g fat, 2.5g sat fatThe Bottom Line: More calories and fat than Twizzlers

6. Cheez-It Baked Snack Crackers --(27)160 calories, 8g fat, 2g sat fatThe Bottom Line: No fiber, no protein

7. Ruffles --Original160 calories, 10g fat, 3g sat fatThe Bottom Line: Nothing but empty calories

8. Cheetos Crunchy--160 calories, 10g fat, 1.5g sat fatThe Bottom Line: Not great, but could be worse

9. Twix--280 calories, 14g fat, 11g sat fatThe Bottom Line: More "bad" fat than a Snickers

10. 3 Musketeers--260 calories, 8g fat, 5g sat fat, 40g sugarThe Bottom Line: Lower fat, but still candy

Nutritional information is for contents of entire package, unless otherwise noted.

Healthy Snacks
These 10 low-fat and fat-free vending machine offerings are the best of the bunch -- and some even include nutritious fiber, protein, and healthy fats!

Top Pick

1. Planters Sunflower Kernels-- (1/4 cup)160 calories, 14g fat, 1.5g sat fat, 4g fiberThe Bottom Line: Full of healthy fats

Second Best

2. Baked! Lays Original--210 calories, 3g fat, 0g sat fat, 4g fiberThe Bottom Line: Surprisingly fiber-full

Other Smart Snacks

3. Sun Chips Original--140 calories, 6g fat, 1g sat fat, 2g fiberThe Bottom Line: Made of whole grains

4. Snyder's of Hanover Mini Pretzels --(20)110 calories, 0g fat, 0g sat fatThe Bottom Line: Naturally fat-free

5. Smartfood Reduced-Fat Popcorn--120 calories, 5g fat, 1g sat fat, 2g fiberThe Bottom Line: Low fat, and has fiber!

6. Peanut M&M's--250 calories, 13g fat, 5g sat fat, 2g fiberThe Bottom Line: Just don't go nuts

7. Fig Newtons--190 calories, 0g fat, 0g sat fat, 2g fiberThe Bottom Line: It's fruit!

8. Nature Valley Granola Bar, Oats & Honey--180 calories, 6g fat, 0.5g sat fat, 2g fiberThe Bottom Line: Beats hunger

9. Planters Honey Roasted Peanuts-- (39)160 calories, 13g fat, 1.5g sat fat, 6g proteinThe Bottom Line: High in protein

10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk--110 calories, 2g fat, 0.5g sat fat, 1g fiberThe Bottom Line: Guilt-free chocolate

Nutritional information is for contents of entire package, unless otherwise noted.

Weekly Top #15!!!

First off, I'm going to announce the Top 5 from this past meeting.....

#1. Renee Merkel................2.5%
#2. Kris Gutgsell.................1.9%
#3. Rita Schroering.............1.8%
#4. Linda Partenheimer.....1.7%
#5. Denise Gutgsell.............1.6%

Talk about a close race this week!! You women are AWESOME and I'm not just saying that. Keep up the good work!

And, now for the Top #15!!!

#1. Renee Merkel.......................16.4%
#2. Michelle Allen......................14.9%
#3. Kris Gutgsell.........................13.4%
#4. Becky Beckman....................13.0%
#5. Linda Partenheimer.............9.6%
#6. Denise Gutgsell....................9.1%
#7. Joyce Gessner.......................8.4%
#8. Amy Beckman.......................8.2%
#9. Paula Britt...............................7.4%
#10. Becky Kunz...........................7.4%
#11. Rachelle Beckman...............7.1%
#11. Jennifer Herman.................6.7%
#12. Chris Howard.......................6.6%
#13. Laura Rickenbaugh.............6.6%
#14. Audrey Weisheit..................6.2%
#15. Kristi Brinkman...................5.9%

Wow!!! I LOVE seeing all of your names up there! You are all doing such a fantastic job, I'm in awe of you!! Now that you know where you stand, you can make this VERY LAST WEEK count!!!

At this week's meeting, we broke up into groups and discussed different problems that everyone has. I found it very informative and found out things I wouldn't have even thought of. Everyone had such great ideas!

Now, as you know, next week is the very last meeting! We will announce the Top 3 cash winners!!!! How exciting is that?! And, to celebrate, we won't have an official meeting, but a healthy potluck! But, as always, be prepared to WEIGH IN!!! I know you all have healthy recipes because I have posted lots of recipes here on the blog and Amy had a different recipe up on the dry erase board at almost every meeting. So, pick one, fix it and bring it on in to the next meeting! If possible, I would like to know via replies on the blog or a quick email to myself at kjbirrell@netsurfusa.net whether or not to expect you and if you have any idea what dish you are bringing.

Are you as excited as I am about the last meeting?! This has been an AWESOME 12 weeks, ladies! I feel so blessed to have met so many of you and to have helped you in any way along the road to becoming more healthy. But, never fear, Angie and I will be heading up another group for a shorter duration of 6 weeks starting October 20 and going until the end of November. This next group is going to be just a little bit different to spice it up a bit! Angie and I are really excited about the changes that we'll be making and we hope you will be, too!!! We'll have all the details at the last meeting, so make sure you attend to hear the exciting announcements.

Until next week.......

Warm Chicken Salad with Dijon Dressing

Makes: 4 servings

Ingredients
2 cups ripe cherry tomatoes
1 teaspoon olive oil
1/2 garlic clove, crushed
Salt
4 skinless chicken breasts, cooked
Salad greens
15 large green or black olives, pitted and halved
2 red onions, halved, then cut lengthwise into thin wedges

Dressing
1/3 cup extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon cider or sherry
Vinegar

Directions
Preheat oven to 400 degrees F. Toss tomatoes with 1 teaspoon olive oil, crushed garlic, and salt; put on a baking sheet. Roast until slightly charred and starting to collapse. Cool at room temperature. In a salad bowl, beat dressing ingredients together with a fork. Pull the chicken into long chunks; add to bowl. Add salad greens, olives, and onions; toss to coat. Put on plates, add the tomatoes, and serve.

Nutrition Facts Per Serving: 404 calories, 29g protein, 12g carbohydrate, 27g fat (4g saturated), 3g fiber

Spicy Tuna Salad

Cat Cora is the first female Iron Chef on the Food Network's Iron Chef America and author of Cooking from the Hip. Cora created this twist on the typical tuna salad.

Start to finish: 20-25 minutesMakes: 4 servings

Dressing
2 teaspoons chopped fresh oregano
1/2 teaspoon minced garlic (about 2 large cloves)
3 tablespoons extra virgin olive oil
1/2 teaspoon kosher salt
Freshly ground black pepper
1 tablespoon lemon juice
1 tablespoon red-wine vinegar

Tuna Salad
2 1/2 6-ounce cans light tuna in water
2 tablespoons olive oil
1 teaspoon dried chili flakes, crushed
2 finely chopped scallions
1 small red onion, finely chopped
2 tablespoons capers
1 celery rib, finely chopped
30 cherry tomatoes, halved
2 teaspoons finely chopped fresh Italian flat-leaf parsley
8 slices thick-cut wheat bread
6-8 lettuce leaves for garnish

In a small bowl, whisk together ingredients for dressing; set aside. Drain water from tuna. In a large bowl, toss tuna with remaining ingredients, except parsley.
Before serving, pour dressing over tuna and mix gently; sprinkle with parsley. Spread tuna on 4 slices of bread. Top with lettuce leaves and another slice of bread.

Nutrition facts per serving: 481 calories, 34g protein, 41g carbohydrate, 21g fat (3g saturated), 7g fiber

12 Mintue Cardio Workout!

This challenging circuit was designed by Eric Von Frohlich, founder of Roadfit in New York City, to sculpt all your major muscles while improving balance and coordination.

From the editors of FITNESS magazine

What you need: A jump rope (that's it!)

The Workout

0:00-1:00
Warm up with jumping jacks.

1:00-2:00
Quick feet push-ups: Run in place as fast as you can for 5 seconds, then drop to the floor and complete one full push-up; repeat.

2:00-4:00
Cardio drill: jump rope.

4:00-5:00
Skater lunge: Standing with feet hip-width apart, bend right knee 90 degrees and place it behind left foot. Return to start and repeat with opposite leg.

5:00-6:00
Reverse crunch: Lie on back with knees bent, feet lifted and arms at sides. Using your abs, lift your hips off floor; lower and repeat.

6:00-8:00
Repeat cardio drill.

8:00-9:00
Mountain climber: Get into a full push-up position and bring one knee toward chest. Switch feet back and forth as quickly as you can, keeping palms on floor.

9:00-10:00
Squat jump: Stand with feet shoulder-width apart, arms at sides. Squat down, then jump up explosively. Land softly into squat position; repeat.

10:00-12:00
Repeat cardio drill.

20 Minutes to a Better Butt!

Do this fast workout to get a firm butt, flat abs, and toned thighs. Get started with three sets of this workout, twice a week.

Brazilian Butt Sculpter

What you'll need: A pair of 3- to 5-pound dumbbells and a stability ball.

Targets: Shoulders, triceps, abs, glutes, legs

-Lie facedown on ball with palms on floor, abs engaged, back flat, legs extended 3 feet apart and toes on floor.
-Squeeze glutes to lift legs as high as you can.
-Hold up for 1 count, then bring feet together.
-Separate legs; lower. Do 15 reps.

Ball Run

Targets: Biceps, glutes, abs, quads

-Sit on ball with back straight, abs engaged, feet on floor and a dumbbell in each hand, elbows bent, palms in.
-Keeping upper body still and right knee bent, lift right foot 6 inches while swinging left arm forward and right arm back (as if running).
-Return to start. Switch sides; repeat. Do 20 reps, alternating sides.

Crossover Squat

Targets: Obliques, glutes, legs

-Stand with feet shoulder-width apart, abs engaged, hands behind head, elbows out. Squat.

-Stand up as you rotate torso to right and lift right knee 90 degrees in front of you. Return to start. Switch sides; repeat. Do 20 reps, alternating sides.

Curtsy Lunge/Lateral Raise

Targets: Shoulders, abs, obliques, hips, glutes, legs

-Stand with feet hip-width apart, a dumbbell in right hand, right arm by side, left hand on hip. Lunge left leg back behind right leg.

-Pressing into right foot, lift left leg out to side, foot flexed, and raise right arm out to side at shoulder level, keeping body centered. Lower into lunge. Do 10 reps. Switch sides; repeat.

Glute Swoop

Targets: Abs, glutes, legs

-Stand with feet hip-width apart, knees slightly bent, arms extended in front of you at shoulder level.
-Keeping back flat and abs engaged, hinge forward from hips and slide right leg back, toes pointed out.
-Lift right leg as high as you can.
-Curl right foot toward butt; release.
-Return to start. Do 15 reps. Switch legs; repeat.

Weekly Top #15!!!

At our last meeting, we were outside in the shelter house due to the club being spoken for that night. No biggie. It was BEAUTIFUL weather! Kudos to Christine, Audrey, Rita, and Rachelle for staying and walking after the weigh in!

So, since we didn't have any electricity in the shelterhouse, we couldn't announce the Weekly Top 5, so here you go.....

#1. Becky Beckman........2.9%
#2. Joyce Gessner...........2.4%
#3. Amy Beckman..........2.0%
#4. Jayme Bowles........... .6%
#5. Renee Merkel........... .5%

Yay!! Great job this past week, ladies! Becky, you'll get your prize at next week's meeting!

And, now for the wonderfully awesome Top #15!!!

#1. Michelle Allen....................14.9%
#2. Renee Merkel.....................14.2%
#3. Becky Beckman.................12.6%
#4. Kris Gutgsell......................11.7%
#5. Amy Beckman....................9.2%
#6. Joyce Gessner....................8.4%
#7. Linda Partenheimer..........8.1%
#8. Denise Gutgsell..................7.6%
#9. Becky Kunz.........................7.3%
#10. Chris Howard....................6.6%
#11. Laura Rickenbaugh..........6.6%
#12. Rachelle Beckman............6.2%
#13. Kristi Brinkman................5.7%
#14. Paula Britt..........................5.7%
#15. Breanne Hasenour...........5.5%

Let's hear it for these fantastic ladies!!!

Sherry from HealthPointe will be speaking at our next meeting! I hear she is a very enthusiastic person and will be a truly wonderful speaker, so don't miss next week's meeting! She may be just what we need to hear to get us thru to the end....which is coming up SOON!!

Since we didn't have a meeting, there is no weekly challenge this week. But, just remember all the past challenges and keep working on those!

See ya next week! And, another reason to attend next week, we will be discussing our big bash on September 29th celebrating the end of our first 12 week session!!

Weekly Top #15!!!

No excuses this week, ladies.....I just plain forgot to post it! Thanks, Amy B for reminding me about it! So, here it is....

1. Michelle Allen......................14.9%
2. Renee Merkel........................13.7%
3. Kris Gutgsell.........................11.5%
4. Becky Beckman....................10.4%
5. Linda Partenheimer...............8.2%
6. Amy Beckman........................7.4%
7. Becky Kunz............................7.3%
8. Denise Gutgsee.....................6.8%
9. Laura Rickenbaugh...............6.6%
10. Joyce Gessner......................6.2%
11. Rachelle Beckman................6.0%
12. Audrey Weisheit...................5.8%
13. Kristi Brinkman....................5.7%
14. Paula Britt..............................5.7%
15. Breanna Hasenour................5.5%

WooHoo Top #15!!! You are lookin' awesome!!! And, CONGRATS to our weekly winner last week....Rachelle Beckman! Rachelle won a gift card to Winkler's and she already knew what she was going to use it on!

The challenge this week was to do something nice for yourself. Give yourself a little reward for doing so well, which went along with the talk about stress by Johnna.

Little Habits, Huge Health Payoffs

You have tons of health goals -- but not enough time to make them a reality. Now we'll help you reach every one without devoting your life to getting there. Here, super-speedy ways to improve you health in only minutes a day.
By Holly C. Corbett and Anna Roufos

In Less Than 5 Minutes You Can...

While our hearts are in the right place, our schedules often get in the way of our healthy goals. In fact, according to our exclusive FITNESS survey, up to 97 percent of you aspire to live healthier lives. Unfortunately, you're hitting some serious roadblocks: Forty-two percent say there simply aren't enough hours in the day to make your wellness dreams a reality. Starting right now, we'll show you how to take back your time. With as little as 10 seconds here and 20 minutes there, you can completely transform you life -- mind, body, and spirit.

In 1 Minute You Can...Find Your Focus
Instead of thinking I need to work out, fine-tune your objective to something like I'm going to do my 30-minute DVD workout on Monday before work. "Being detailed forces you to think through the steps necessary to accomplish the goal and makes it harder to find excuses," says Jackie Keller, trainer and author of Body After Baby.

In 2 Minutes You Can...Build a Better Brain
Right-handed? Use your left hand to brush your teeth or vice versa. "This improves brain signaling, which helps prevent age-related memory loss," says Frederic Vagnini, MD, coauthor of Count Down Your Age.

In 3 Minutes You Can...Set a Healthier Table
Use short, fat glasses for water and tall, skinny ones for drinks that are less healthy. Researchers found you'll drink more with the former and less with the latter. Try portion-controlled plates too. Eating off of them, overweight diabetics lost about 6 pounds in as many months, reports the Archives of Internal Medicine. We like the EZ Weight Plate because, well, it's easy. Each has four compartments with measurements inside ($19.95, http://www.ezweightplate.com/).

In 5 Minutes You Can...Get More from Your Doc
Jot down everything you'd like to discuss with her before your appointment. It will improve your chances of leaving satisfied, concluded a recent review of 33 trials.

In Less Than 10 Minutes You Can....

In 6 Minutes You Can...Start Your Day Smarter
Overweight women who ate two eggs for breakfast for eight weeks as part of a low-fat diet lost 65 percent more weight than those who chose bagels. They also experienced an astonishing 83 percent greater reduction in waist size, say researchers at Louisiana State University's Pennington Biomedical Research Center.

In 7 Minutes You Can...Improve Your Zzzs
Do absolutely nothing -- besides silently repeating a relaxing word like "calm" -- for 5 to 10 minutes before hitting the sack. You'll fall asleep faster and sleep better. "Sitting quietly and concentrating on your breath tells your body it's time to slow down," says Jacob Teitelbaum, MD, author of From Fatigued to Fantastic!

In 10 Minutes You Can...Lower Your Blood Pressure
Carve out 10 minutes three or four times a week to relax and slow your breathing to fewer than 10 breaths per minute, and you may lower your blood pressure 5 to 10 points, according to the Journal of Human Hypertension. To help get to that snail's speed, try meditation or the expert-recommended Resperate, a device that uses rhythmic tones to help regulate breathing ($300, http://www.resperate.com/)

60 Second Meals-Really!

"Fast" food just got healthier, thanks to whiz chef Jackie Newgent, who has created nutritious, delicious recipes that take just a minute to make.* They're also under 300 calories each.

From the editors of FITNESS magazine

These nutritious, delicious recipes take just a minute to make.* They're also under 300 calories each. Now you'll always have time for three squares.

Cheesy Tomato-Pesto Open Sandwich
Heat multigrain English muffin halves in toaster. Meanwhile, cut two thick tomato slices. When muffin halves are hot (45 seconds), immediately top each with one thin slice of part-skim mozzarella cheese, one teaspoon of refrigerated store-bought pesto, and one tomato slice.291 calories, 11g fat (4g saturated)

Eggs Ole
Crack two large eggs into a preheated, nonstick skillet over high heat (drop a little water into the pan to determine if it's hot enough; the water should sizzle), breaking the yolks. Cook omelet-style (just one side) for 50 seconds, or until fully cooked. Make sure that yolks and whites are firm. Remove with spatula to plate. Top with two soup spoons of salsa and one heaping soup spoon of guacamole. Enjoy with one handful of baked tortilla chips.287 calories, 16g fat (4g saturated)

Chicken Caesar Salad Wrap
Top one large whole wheat tortilla (or wrap) with one large handful of packaged baby romaine salad, one small handful of roasted chicken breast pieces, one soup spoon of light Caesar dressing, and eight croutons. Wrap or roll.279 calories, 7g fat (2g saturated)

*Times do not include laying out, opening and washing ingredients, or preheating

Have 5 Minutes? Try this!!

If you have 5 minutes...


YOU CAN: Get your heart rate soaring, jolt your energy level, tone all of your muscles, and help your bones. The key? Plyometrics, or jumping exercises, which are best when done in small doses, so they're perfect for a micro-mini workout.


ESTIMATED CALORIES BURNED: 43


ROUTINE: Do all moves, then repeat sequence 1 time, resting as needed between exercises to catch your breath.


Jump squat: Stand with feet slightly more than hip-width apart and squat down, keeping knees in line with ankles. Immediately jump back up, using your arms for momentum, and land quietly in a squat. Do 7 reps.


Jump lunge: Stand with feet hip-width apart and lunge back with right foot. Bend both knees, keeping left knee over ankle. Exhale and jump up, switching legs midair so right leg is forward and left leg is back when you land. Do 10 reps, alternating legs with each jump.


Plyometric push-up: Start in push-up position (hands under shoulders, back straight, abs engaged, toes tucked under). Bend elbows, bringing chest toward floor, then push off floor powerfully enough to lift both hands a few inches. Land softly, bending elbows. (To modify, keep knees on floor.) Do 5 to 10 reps.


Medicine-ball pretend throw: Stand with feet slightly more than hip-width apart, holding a medicine ball (or a soccer ball or basketball) at chest level in front of you. Squat down, then stand up and rapidly bring ball overhead, as if throwing it behind you. Lower. Do 5 to 8 reps.

Answers to Your Biggest Supplement Questions

"Why do I need extra calcium?"
Multis don't have the recommended 1,000 milligrams because the pill would be too big to swallow (this mineral has large molecules!). To get the calcium you need, take a separate supplement of 200 to 400 mg that also has 100 to 200 IUs of vitamin D to aid absorption. Just don't pop several calcium pills simultaneously or at the same time as your multi: Your body can absorb calcium in small doses only.

"Why does my multivitamin turn my pee such a bright shade of yellow?"
"Contrary to common belief, it doesn't mean you're urinating away nutrients," Dawn Weatherwax-Fall says. "It's a healthy sign that your body is metabolizing the B vitamins in your multi and processing out any excess."

"Can I OD on vitamins if I also eat fortified cereal?"
Yes. You could get too much folic acid. So stick with your daily multi and skip the cereal, or take your multi every other day. (Hint: To remember which day to take your multi, jot it down in your planner.)

"Do vitamins expire?"
You bet. When buying, make sure the expiration date is at least a year away. Once you bring the bottle home, store it in a cool place out of direct sunlight.

"Does it matter when I take my multi?"
Yes. It's best to take it after a meal, because the food in your belly boosts your body's uptake of nutrients.

For shame, for shame!

My bad....I know it's not an excuse, but it's been a crazy week and I'm just now getting to the top #15!! Please forgive me!! So, here they are....

#1. Michelle Allen....................13.3%
#2. Renee Merkel .................12.1%
#3. Becky Beckman.................10.8%
#4. Kris Gutgsell.......................9.9%
#5. Amy Beckman....................7.8%
#6. Becky Kunz.........................7.3%
#7. Linda Partenheimer..........7.2%
#8. Joyce Gessner....................7.1%
#9. Denise Gutgsell.................6.8%
#10. Laura Rickenbaugh.........6.6%
#11. Kristi Brinkman...............6.3%
#12. Paula Britt.........................6.0%
#13. Jennifer Herman..............5.8%
#14. Kelly Birrell.......................5.5%
#15. Breanne Hasenour...........5.5%

Congratulations, ladies!!! Awesome job, keep up the excellent work you all are doing!

The weekly winner was Becky Kunz! She won the book "Eat This, Not That!". Congrats, Becky!!

At last week's meeting, we just had a round table discussion about what the top #15 have been doing to keep themselves up there. Everyone had something to share, but, I hope all of you realize the underlying pattern.....EATING HEALTHIER FOODS, WATCHING PORTION SIZES, WATER, & EXCERCISE!!! I know, it's hard work, and sometimes slow going, but it's what works!

The weekly challenge was issued by Audrey Lichlyter....to actually sit down and eat a meal, no grazing! Thanks for the challenge, Audrey!

Next meeting, Johnna Breitwieser will be speaking about STRESS. I think a lot of us will be able to relate to this subject. See you all then!!

Oh, and a big shout out to all the ladies who walked or ran the 5k at the Dubois Septemberfest! Sharon Donnerman and Dawn Stemle won awards!! Sherry Schnell and Amy Beckman ran the whole thing!! Other people who made awesome time....Renee Merkel, Kris Gutgsell, Rachelle Beckman, Tiffany Bauer, Michelle Meny, Christine Sander, Rita Schroering, Audrey Weisheit & Kelly Birrell! WTG, ladies! (I hope I didn't leave anyone out! If I did, let me know!!)

5 Ab Excercises For a Faster Run

Get a whittle faster. In a study, runners who did these moves four times weekly shaved a minute off their 5K times in six weeks. Try two sets of 12 reps each.

Ball Pass

Ball Pass

They call this "Ball Pass" because "Super-Simple-But-So-Deep Crunch You Barely Realize You're Doing It" is a mouthful.

Do it:

-Lie on your back holding an exercise ball and lift your feet so your shins are parallel to the floor.

-Lift your head, neck, and shoulders, and place the ball between your legs.

-Now lower your legs and reach your arms back.

-Come back up and grab the ball.

-Continue to pass the ball back and forth from your hands to your legs 10 to 12 times.