Eating Out Reminders...

You can go out to dinner and still eat healthy. Just remember to plan ahead. Visit the restaurant's online menu and decide ahead of time what you want to order to avoid those last minute temptations.

Avoid anything on the menu that is sautéed or pan-fried. Instead, order your food grilled, steamed, baked, broiled or poached. Ask questions about the food on the menu. If the kitchen can't tell you how something was prepared or what the ingredients are, then stay away.

Cram for tonight's dinner. Many eateries post their entire menu online so you can print it out for reference. If you often eat at "mom and pop" type restaurants that aren't online, call and ask for the menu to be faxed to you, or pick up a takeout menu on your next visit. Highlight the healthiest options for each menu and store them all in a central location. Then, when you are planning your next night out, take the time to decide on your dishes at home before you've been tempted by the sight of other choices.

Modify the menu. In my neck of the woods, anything and everything can be batter-dipped and fried, so I make special requests all the time. Many restaurants will take your dietary needs into account so you'll be a happy customer and return. Don't hesitate to request anything on the menu to be prepared in a more diet-friendly and for sauces or dressings to be served on the side. It's not likely that you will be denied.

 "Wrap it up, I'll take it!" You know you're at a nice restaurant when the server takes your plate away and wraps up your leftover food for you at the end of the meal. (And if you're in a really nice restaurant, you'll get the eating out equivalent of a balloon animal -- the tin foil swan!) To ensure you don't leave sans swan, keep temptation at bay and ask the server to wrap up half of your as soon as it is served.

For a few more tips and tricks click here...

Calories burned doing household chores

Here is a list of just a few household chores that burn calories...

Ways to Save @ the store....

Bulk Up

Discount clubs are great cost-saving alternatives, even if you have to pay a fee to join. Focus on items that you use a lot and that won't spoil, like paper products and frozen foods. Some shopping clubs also offer discounted gas. Cha-ching!

Avoid Quickies

A study found that shoppers who made "quick trips" to the store purchased an average of 54% more merchandise than they planned. Instead, be thoughtful in your planning-keep a magnet-based notepad on your fridge and make notes throughout the week about what you need.

Brew Your Own Coffee

Instead of buying coffee from Starbucks, McDonald's, or the cafeteria at work, brewing your own cuppa joe can save you over $800 a year!

Work the Edges

In general, the healthiest food in the supermarket is found along the walls. The dairy case, produce, and meats and seafood are all found in the outlying regions of the market, while the inner aisles tend to be dominated by things that come in boxes, bags, or cans. Most of this vast nutritional dead zone is composed of highly processed foods-and the less time you spend in there, the better.

To learn more about the Top 10 Ways to Save - click here

Trainer Tip...

Instead of eating the same thing day in, day out, try this. Eat strictly 2 days a week. Moderately 3 days a week, then give yourself a little slack on the weekends. The opportunity to splurge a bit makes it easier for you to stay on a low calorie intake for longer periods of time. It also sends your body mixed signals never giving it the chance to kick in its primitive survival mechanism that stores fat when calories are cut back.

Here's a visualization tool when workouts get tough. When lifting weights, push all the negative thoughts out through your hands. When you run on the treadmill, push all the negative thoughts out through your feet.


When your scale disappoints, remember this:

• Are your healthy-eating and exercise habits helping you reach important goals in your life—such as having more energy and strength to play with your kids or grandchildren, having more confidence, taking charge of your health, or even getting ready for a charity walk? Write down your goals—and see how your new habits are helping you attain them.

• When you're feeling frustrated about slow weight loss, an unsolicited compliment from a family member can be a welcome reality check. "Hey Mom, how much weight have you lost—you look great!" Don't brush off the admiration. You've earned it. Now bask!

• Imagine what could happen if you let a mere number of the scale prompt you to quit working toward a healthier lifestyle. You'll not only stop losing weight—you'll also find yourself back on a path that leads to cravings, weight gain, low energy, frustration, and bigger threats to your health.

Healthy Corn Muffins

No "white stuff" flour in these corn muffins. We substitute whole wheat and add yogurt for a moist texture.

Ingredients
1 cup whole wheat flour
1 cup cornmeal
2 teaspoons baking powder
1 teaspoon baking soda
1 cup nonfat plain yogurt
1 egg
2 tablespoons honey
2 tablespoons Smart Balance, melted
1/4 cup strawberry all-fruit spread

Instructions
Heat oven to 400 degrees F (200 degrees C). Coat 12 muffin cups with nonstick spray.

Whisk flour, cornmeal, baking powder and baking soda in a bowl. In another bowl, whisk yogurt, egg, honey and Smart Balance margarine. Add yogurt mixture to dry ingredients and stir just until moistened; divide half of batter among muffin cups. Top batter in each cup with 1 teaspoon of fruit spread; top with remaining half of batter. Bake until golden brown, about 20 minutes. Remove muffins from pan and place on a wire rack to cool. Serve warm or cooled.

Yield: 12 muffins; Serving = 1/2 muffin

Per serving:
Calories: 61
Fat: 1 g
Carbohydrates: 11 g
Protein: 2 g

Good Fat, Bad Fat....

The body needs certain healthy fats to construct cell membranes, insulate nerves, and ensure that many vitamins, like D and K, work like they’re supposed to.

But not all fats are good for you; some, in the wrong amounts, can seriously damage your health.

Types of Healthy Fats
 
Dietary fats fall into three categories:

Saturated fats. Animals are the primary source of saturated fats, with high levels found in beef and full-fat dairy products and medium levels in poultry and eggs. Some vegetable oils, such as palm oil, also contain a lot of saturated fat....

Unsaturated fats. These good fats are what you should eat the most of as part of a heart-healthy diet. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil, and canola oil have high concentrations of monounsaturated fats. Fish, flax seeds, flaxseed oils, corn oil, soybean oil, and sunflower oil contain polyunsaturated fats....

Trans fats. These are the fats you may want most but shouldn’t have. Most unsaturated fats are liquid at room temperature. To make them solid, food manufacturers add extra hydrogen, making it a “hydrogenated,” or trans, fat. The highest levels of trans fats are found in baked goods, animal products, and margarine...


To learn more... click here.

just a few thoughts and ideas.....

The main thing is to make peace with your boy now, before you try to change it. Accept where you are at the moment. Okay, you're overweight. But how great that you've decided to do something about it!

Start small, because small can only get bigger. Starting big means burning out, blowing out, getting injured — another reason you might quit altogether.

Exercising is not only about brawn, It's about using your brain. Try standing on a stability ball, one foot only, while a friend tosses you a ball and quizzes you about your job or current events. You train reaction time and hand/eye coordination. All these aspects combine to create a better you.

Working hard is a daily commitment. Each day you have to get up and commit yourself to the day's healthy eating and working out. There's no easy way, but there's the right way. And most everyone knows what that is....

Treat workouts as a business trip. You're not going to the gym to socialize and pitty pat around. This is your time to focus and get serious about your health. You are supposed to get between six and ten hours of sleep per day, depending on what your body needs, on the opposite side of the spectrum, being inactive while awake is proving to be more harmful than it is helpful to a lot of areas from your skin and blood circulation to your weight and your overall heart health. Long periods of inactivity will inevitably lead to an influx of pounds because your body will not be burning off the calories you consume during the day.

Don't eat a big evening meal. A lot of people harbor the false notion that skipping a meal during the day will help them shed the pounds. However, this inevitably leads to massive binging at night. Instead, eat your bigger meals earlier in the day and progressively downsize the later it gets.

A couple of healthy recipes...

Fruit Salad
3 cups strawberries
1 cup mango
1 cup kiwi
1 cup blackberries

Serving Size: 1/2 cup
Calories: Approximately 50


Black Bean Salad
1 cup cooked broccoli
1 1/2 cup low sodium black beans
8 oz. carrot slaw
1 cup chopped cucumber
1/4 cup galeos toasted sesame dressing
1/2 cup roasted/no salt sunflower nuts

Serving Size: 1 cup
Calories: Approximately 115

Some of the healthiest food at the supermarket:

Grass Fed Beef - It's pricier than regular beef, but the health perks make it worth the splurge. Compared with grain-fed beef, grass-fed packs twice the concentration of vitamin E, an antioxidant that protects cells from damage that can lead to chronic diseases.

Omega-3 Fortified Eggs -  They all have the nutrients of regular eggs, plus up to 300 mg or so of the heart-protective fatty acids in each one.

Organic Milk - A recent study from the United Kingdom found that organically raised cows produce milk with higher levels of antioxidants and fatty acids such as CLAs and omega-3s--thanks to all the grass and clover they consume.

Spinach - Rich in iron, which helps deliver oxygen to your cells to keep you alert and energized. And research from the Massachusetts Eye and Ear Infirmary links eating antioxidant-rich spinach with a lower risk of age-related macular degeneration.

Want to learn more... click here to read the rest of the list.

Workout tips...

Workout Tips
On a bike, in the water or in your office!

• "A bicycle is one of the most important things you can ever own to stay healthy. Instead of driving everywhere, try biking. When you start, warm up for 5 minutes and once you get your heart rate up, keep it there for at least 20. When you're finished, go in a slow steady pace for another 5 minutes. It's effective and something you'll never forget, just like riding a bike."
• "Working out in the water is perfect for people with bad joints or certain ailments. Here are some things you can do; start by doing jumping jacks for 30 seconds then tread water for 30 seconds. Alternate this for 10 minutes to start, increasing your time with each workout."
• "If you have a job that requires you to sit in an office 8 hours a day, 5 days a week, chances are your body isn't burning the calories that it should be. Here some tips on how to get a workout in while at work. Leave a resistance band at your job. They're great for bicep curls or tricep textentions, Instead of using a desk chair, try a stability ball. You'll constantly be working out your core muscles. Get to work!"

Regaining some of the weight...

We all need some “weight-regain protection”- here are some key things to think about if the weight starts to creep back:



1. Fear: What am I afraid of, if anything, about losing weight? Could fear be the source of my self-sabotage?


2. Negative Self Image/Body Image: Am I battling myself? Do I not give myself credit despite my efforts to lose weight?


3. Deprivation: Was I feeling physically or emotionally deprived while I was on track?


4. Support: Did I lose my support system that I was using for accountability?


Trainer Tip
When you're working out it's important to incorporate weight training into your routine. You'll burn 8 to 10 calories a minute lifting weights. Also, lifting weights gives you a metabolic spike for an hour after your workout because your body is trying hard to help your muscles recover.

Spice up your chicken....

Do you ever get tired of fixing chicken the same old way? 
Here are a few options you may not have tried....


Bake them.
Place the breasts on a sheet of foil or parchment paper. Try one of these two toppings:

• Halved cherry tomatoes, sliced fennel and lemon wedges for Mediterranean flavor
• Shredded mustard greens, zucchini strips, thyme and a splash of apple juice for a Southern take

Bake in a 425°F oven for about 20 minutes.

Use a spice rub.
Grind dried spices in a spice grinder or in a clean coffee grinder. Our favorite combinations are:

• Rosemary, parsley, oregano and lemon zest
  
• Cumin, paprika, chili powder, oregano and a pinch of cayenne

Massage the mixture into the chicken breasts, then refrigerate for at least 4 hours, or up to 12 hours. Broil, grill or sauté chicken breasts for about 20 minutes over medium-high heat.

Pound them flat.
Arrange the breasts between two sheets of plastic wrap, then pound them to 1/4-inch thickness with a heavy saucepan or rolling pin. Spread one of these two mixtures over the breasts:

• Frozen, chopped spinach, dill and Dijon mustard
  
• Chopped, fresh arugula leaves, diced tomatoes and rosemary

Spray a casserole dish with nonstick cooking spray. Roll up the breasts with the filling inside and place the rolls seam-side-down in the casserole dish. Bake at 425°F for about 30 minutes, basting them twice with a splash of cranberry juice.
 
Try a stir-fry.
Cut the breasts into strips. Spray a wok with nonstick cooking spray, then sauté minced garlic, shredded ginger and chopped scallions over high heat. Add the chicken strips, some vermouth and a splash of reduced-sodium soy sauce; stir-fry for 2 minutes. Toss in sliced carrots, broccoli florets or watercress; continue stir-frying until the chicken is cooked through.

For more ideas visit Weight Watchers website . . . . 

Farmer's Market

It's still a few weeks away but it's coming....

Farmer's Market
May 22nd. through Oct 16th.
Located by the new Train Depot near downtown, on south Jackson St., under the oak tree canopy. The Jasper Farmers' Market, where area vendors sell their home grown produce, home baked goods, as well as other home made items, is sponsored by the Greater Downtown Jasper Business Association. The market will be open 7 Am to Noon, during June, July, and August; and 8 Am to 1 Pm during September and October, weather and availability of goods permitting. Vendors with homegrown produce, arts/crafts, and baked goods are encouraged to participate.
Cost is $5 for 1 day, or $50 for the entire season. All proceeds go to support market events, and to general promotion of the market.

Events are scheduled for different Saturdays during the duration of the farmers marked.
Anyone with questions about the market, or an interest in volunteering, may contact Laurie Becher at Ragpickers, phone 812-481-1910 .
Let the Farmers' Market staff know if you are interested in being an event feature. All events begin at 9:00 A.M.

Spring brings veggies!

With gardens in season and veggies everywhere.... try a vegetarian recipe once a week.

Arugula, Mozzarella, Tomato on Focaccia

Ingredients:
3 large vine-ripened tomatoes, cut into 1/4-inch-thick slices
1 red onion, sliced thin
3 tablespoons red-wine vinegar
Freshly ground black pepper
3 cups packed trimmed arugula, rinsed, spun dry, and chopped coarse
Focaccia bread, halved horizontally (enough for 4 sandwiches)
1/2 pound mozzarella, sliced thin (fresh is best)
1 Tbsp mayonnaise (optional)

Method -
1. In a large bowl or baking dish combine tomatoes, onion, and vinegar and season with pepper and salt. Marinate 30 minutes.

2 Layer mozzarella, tomatoes, onions and arugula on the focaccia half. Spread some mayonnaise on the top half of the focaccia if desired. Press top half over the bottom, hold together with a couple of tooth picks.

Makes 4 sandwiches.

Diet Blunders....

1. Your not eating ENOUGH....You need to cut calories to lose weight, but it's important not to overdo it.

2. You avoid caffeine...Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%--about 98 to 174 calories a day.

3. Your carbs are white....Boost your fiber intake by switching to whole wheat bread, pasta, and eating more fruits and vegetables.

4. Your water is room temperature....German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily.

5. Your meals lack protein...Make sure protein is a component in every meal. Your body needs it to maintain lean muscle.

To learn more about Diet Blunders visit - prevention.com/boostmetabolism

May is National Bike Month!!

This is the official site for National Bike Month. Check the events section often to see what bike month and bike to work week events are going on in your community. If you would like to submit your event information to be posted on this site, email it to communication@bikeleague.org. Please make sure you write, "Bike Month Event" in the subject line of the email.

The League of American Bicyclists is also promoting Bike-to-Work Week 2010 from May 17-21 and Bike-to-Work Day on Friday, May 21. Need some ideas? Use the League's step by step guide on how to get started promoting your event. Help us Count Cyclists In this May, and every month!

We're back....

Hey Kids.... I took a little time off from posting but I'm back! Hope all is well with everyone....now onto to business!!

In the last couple of decades, scientists have discovered more reasons (beyond vitamins and fiber) to pack your diet with fruits and vegetables: phytochemicals. All plants contain these compounds, which protect them from a variety of dangers—from harmful UV rays to predatory pests. We take in phytochemicals when we eat fruits and vegetables and, as it turns out, they protect us too. Some act as antioxidants, mopping up unstable "free radical" molecules that can damage cells and lead to the development of heart disease, cancer, Alzheimer’s and other health issues. Others work by boosting the immune system.

What’s fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. The USDA suggests paying particular attention to orange (2 cups per week) and dark green (3 cups per week) produce, both good sources of vitamin A and other important nutrients. Use our vibrant color wheel to inspire you....

For more of this article visit the MSN/Eat Well website: health.msn.com/nutrition