tag:blogger.com,1999:blog-41286263067022070342024-03-13T13:10:36.412-05:00Train With MelissaHealth and fitness blog designed to help my clients and others to live healthier, happier lives.Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.comBlogger176125tag:blogger.com,1999:blog-4128626306702207034.post-79215210948587452572015-03-16T10:42:00.002-05:002015-03-16T10:42:38.753-05:00Sick?<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's Tip of the Week is designed to help you and your family to live happier, healthier lives through good nutrition and exercise!</div>
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Are you crazy for working out While Sick?</h1>
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How to determine when enough is enough.</h3>
<br /> I'm all for the "no excuses" philosophy of working out, but let's be honest; There are times when you really just shouldn't work out. After a surgery, even some minor ones, you may need to take a few days (or weeks) off. The flu can take you out of the running, and even some colds can be bad enough to take the wind out of your sails. So how do you know when to take the day off? For example, exercising with a cold may be OK, but if you've got a fever, hitting the gym is a definite no-no. Fever is the limiting factor, says Lewis G. Maharam, MD, a New York City-based sports medicine expert. "The danger is exercising and raising your body temperature internally if you already have a fever, because that can make you even sicker," he tells WebMD. If you have a fever greater than 101 degrees Fahrenheit, sit this one out.<br /><br /><strong>Above the neck test:</strong><br /> I use this really simple rule: if it's above the neck, you're probably good to go. Below? Think twice. So a head cold, sore throat, teary eye--these are sometimes helped by exercising, because the movement can help move the mucus and relieve some congestion. But bronchitis or anything to do with the lungs will rule out exercise until your lungs heal. Stomach flu, nausea, vomiting and diarrhea? Take the day off. A slight headache, give the workout a try. Of course, for migraine sufferers, you know what you need to do...seeing an aura--get meds and rest!<br /><br /><strong>10 minute Rule:</strong><br /> Another easy rule to follow: if you are sick, and you go for it and start working out, the first 10 minutes will be very telling. If you aren't feeling better in 10 minutes, or your symptoms intensify, stop. You do have to listen to your body. You really need to know your limits. If you are feeling kind of bad, you may want to consider a walk instead of a run. Take the intensity down or do a regenerative activity like yoga or Pilates because if you don't feel great, it may not be the best day to do your sprints.<br /> <div class="node" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<strong>Don't Get Sick:</strong><br /> The best way to avoid the problem is not to get sick in the first place. Exercise in general can help boost your body's natural defenses against illness and infection. "Thirty minutes of regular exercise three to four times a week has been shown to raise immunity by raising levels of T cells, which are one of the body's first defenses against infection. However, intense 90-minute training sessions like those done by elite athletes can actually lower immunity." (Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Center in New York)</div>
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<strong>Gym Etiquette: </strong><br /> It's one thing if you decide to exercise when sick, but how do you keep from spreading it to others in the gym? And what about you if they are the ones exercising with a cold? If you are constantly blowing your nose, grab a gym wipe, and keep your hands clean. Use a towel to keep a protective barrier between you and other equipment users. Be sure to wipe up after you are done. Cardio equipment gathers sweat and other debris, and while the machines are cleaned regularly, it never hurts to be preventative on your part. Gym equipment is typically cleaned once a day, so there are a lot of folks using machines between cleanings. The value of clean hands cannot be overstated in both keeping your germs from others, and keeping their germs away from you!</div>
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No Jewish mother worth her salt misses an opportunity to make and serve one of the best cold remedies ever created, chicken soup. You can make your own, too! Here's how:</div>
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Ingredients</h3>
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<span class="emph-text">Original recipe makes <span id="lblYield" itemprop="recipeYield">10 servings</span></span></div>
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<span class="emph-text fl-left">Makes servings </span> USMetric<a class="btn-stuct brd-radius adjust gray-grad five-padding" href="https://www.blogger.com/null" id="lnkCalculate" rel="nofollow" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;">Adjust Recipe</a> <span class="fl-right"> (<a href="http://allrecipes.com/help/recipeinfo/scaling.aspx" id="lnkServingsHelp" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;">Help</a>)</span> <div id="msgServings" style="display: none;">
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<li data-grams="1362" data-ingredientid="20384" data-role="recipe-ingredient" id="liIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div class="fl-ing" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<span class="ingredient-amount" id="lblIngAmount">1 (3 pound)</span> <span class="ingredient-name" id="lblIngName">whole chicken</span> </div>
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<li data-grams="244" data-ingredientid="4279" data-role="recipe-ingredient" id="liIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div class="fl-ing" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<span class="ingredient-amount" id="lblIngAmount">4</span> <span class="ingredient-name" id="lblIngName">carrots, halved</span> </div>
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<li data-grams="160" data-ingredientid="4292" data-role="recipe-ingredient" id="liIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div class="fl-ing" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<span class="ingredient-amount" id="lblIngAmount">4 stalks</span> <span class="ingredient-name" id="lblIngName">celery, halved</span> </div>
</li>
<li data-grams="150" data-ingredientid="4397" data-role="recipe-ingredient" id="liIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div class="fl-ing" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<span class="ingredient-amount" id="lblIngAmount">1 large</span> <span class="ingredient-name" id="lblIngName">onion, halved</span> </div>
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<li data-grams="0" data-ingredientid="2496" data-role="recipe-ingredient" id="liIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div class="fl-ing" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<span class="ingredient-name" id="lblIngName">water to cover</span> </div>
</li>
<li data-grams="0" data-ingredientid="16421" data-role="recipe-ingredient" id="liIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div class="fl-ing" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<span class="ingredient-name" id="lblIngName">salt and pepper to taste</span> </div>
</li>
<li data-grams="0.1344538" data-ingredientid="5521" data-role="recipe-ingredient" id="liIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div class="fl-ing" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<span class="ingredient-amount" id="lblIngAmount">1 teaspoon</span> <span class="ingredient-name" id="lblIngName">chicken bouillon granules</span> <span class="ingredient-optional" id="lblOptional"> (optional)</span> </div>
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Directions</h3>
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<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span class="break plaincharacterwrap">Put the chicken, carrots, celery and onion in a large soup pot and cover with cold water. Heat and simmer, uncovered, until the chicken meat falls off of the bones (skim off foam every so often).</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span class="break plaincharacterwrap">Take everything out of the pot. Strain the broth. Pick the meat off of the bones and chop the carrots, celery and onion. Season the broth with salt, pepper and chicken bouillon to taste, if desired. Return the chicken, carrots, celery and onion to the pot, stir together, and serve.</span></li>
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Suggestions for working out with a cold:<br /> Yoga<br /> walking<br /> jogging<br /> Qui Gong or Tai Chi<br /> light cardio class like Zumba<br /> light weight lifting<br /> Pilates<br /><br /> Things to avoid:<br /> Long endurance runs<br /> Intense interval format classes<br /> heavy weight lifting<br /> anything outside in the cold (it takes extra energy to stay warm, and you need that energy for healing)<br /><br /> </div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-14013129103343446832015-03-16T10:41:00.002-05:002015-03-16T10:41:35.500-05:00After workout snacks?<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's Tip of the Week is designed to help you and your family live happier, healthier lives through healthy choices.</div>
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<span style="-webkit-font-smoothing: antialiased; box-sizing: border-box; font-weight: 600; margin: 0px; padding: 0px;"> Think you are doing yourself a favor by eschewing that after workout snack? Think again...</span></div>
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<li style="-ms-text-size-adjust: 100%; -webkit-font-smoothing: antialiased; -webkit-text-size-adjust: 100%; box-sizing: border-box; margin: 0px 0px 12px; padding: 0px;">After workout snacks can help your body use food as fuel. Eating before the workout glow dissipates can help your body replace muscle glycogen lost during your workout.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-font-smoothing: antialiased; -webkit-text-size-adjust: 100%; box-sizing: border-box; margin: 0px 0px 12px; padding: 0px;"><span style="font-family: Lora, Baskerville, Georgia, Times New Roman, serif;">Have some complex carbs and a little protein. Your body wants fresh fruits and vegetables as an efficient source of fuel. But it also needs a little protein to help rebuild those tissues and create new muscle, </span><span style="color: #201f1e; font-family: lora,baskerville,georgia,times new roman,serif; font-size: 16px; line-height: 26px;">so focus on getting 1 to 1.5 grams of carbs per kilogram of body weight; a 130-pound woman, for example, should aim for about 59 to 87 grams of carbs after a workout. Add 10 to 20 grams of lean protein in order to help muscles repair and recover (bonus: eating protein helps you feel less sore after a workout as well). Don't forget that each gram of carbohydrate and protein is four calories, so if you're trying to refuel </span><em style="-webkit-font-smoothing: antialiased; box-sizing: border-box; color: #201f1e; font-family: lora,baskerville,georgia,times new roman,serif; font-size: 16px; line-height: 26px; margin: 0px; padding: 0px;">and</em><span style="color: #201f1e; font-family: lora,baskerville,georgia,times new roman,serif; font-size: 16px; line-height: 26px;"> lose weight, eat half the amount of carbs </span><span style="color: #201f1e; font-size: 16px; line-height: 26px;"><span style="font-family: Lora, Baskerville, Georgia, Times New Roman, serif;">within 30 minutes of your workout,</span></span><span style="color: #201f1e; font-family: lora,baskerville,georgia,times new roman,serif; font-size: 16px; line-height: 26px;"> and then make up the rest when you eat your next meal. </span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-font-smoothing: antialiased; -webkit-text-size-adjust: 100%; box-sizing: border-box; margin: 0px 0px 12px; padding: 0px;"><span style="-webkit-font-smoothing: antialiased; box-sizing: border-box; font-weight: 600; margin: 0px; padding: 0px;">Don't overdo it:</span> If you're working out to lose or maintain weight, don't use your workout as an excuse to indulge in a post-workout feast. The American Council on Exercise recommends assessing your workout to see if it warrants the calories you want to consume. If you didn't <em>break a sweat </em>or experience <em>labored breathing and an elevated heart rate </em>during your workout, you probably don't need a snack to recover.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-font-smoothing: antialiased; -webkit-text-size-adjust: 100%; box-sizing: border-box; margin: 0px 0px 12px; padding: 0px;">What should you eat? Examples might include an apple cut up with peanut butter, a handful of almonds and a piece of fruit, or a small salad with some seeds sprinkled in for the protein (think sunflower, pumpkin). </li>
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<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"> Clean it up! Eating more fresh food is great for your body, and you know it! Now get started! But before you do, here's an updated list of the fruits with the lowest amount of pesticides. Call it the "clean 15"...<br /> Asparagus<br /> Avocado<br /> Cabbage<br /> Canteloupe<br /> Corn<br /> Eggplant<br /> Grapefruit<br /> Kiwi<br /> Mango<br /> Mushrooms<br /> Onions<br /> Papayas<br /> Pineapples<br /> Sweet Peas (frozen)<br /> Sweet Potatoes </td></tr>
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Small Group Training sign up is out! FITT For Life group training workouts are being offered twice a week, on Wednesdays at 9:00 am, and again on Saturdays at 11:30 am! Sign up for one or both in the fitness center. Only $99 for a 6 week session! I offer ongoing measurement follow up, and groups will be getting new workouts to follow during the week as homework, as well. Get in on the FUN!<br /> Melissa, 414-630-1448 C</div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-79790983479649136162015-03-16T10:40:00.001-05:002015-03-16T10:40:45.421-05:00Think Positive!<div dir="ltr" style="text-align: left;" trbidi="on">
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Last week, I realized</h1>
<h3 style="color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: normal; font-weight: bold; letter-spacing: -0.5px; line-height: 125%; margin: 0px; padding: 0px; text-align: left;">
the true power of positive thinking.</h3>
It's not just about achieving your goals--it's also about defeating the negative influences in our lives. You don't have to look far, do you? Turn the corner and there is a person in a car that's seriously unhappy, and ready to make your day so. At the water cooler at work, maybe there's a "negative Nancy", just waiting to pour out her misery upon you. And sometimes, despite our best efforts, we bleed our disappointment onto our friends and family. But it doesn't have to be that way.<br /><br /> You have the ultimate power to change the things in your life that you wish to change. You can get stronger, lose weight, or learn another language. You can choose to eat healthier, or take up a hobby you've always wanted to try. You can try a new class, take up yoga, or go to the park. Breathe the fresh spring air, and be reinvigorated!<br /><br /> And you also have the power to eschew the negative influences. You can choose to think positively, and ignore the barrage of negative people out there. You can put a smile on your face, and brave the onslaught. Keep going, you're making a difference- in your life, and in the lives of others. Plant the seeds that will grow into a positive influence on someone else's day. Ignore the bad, and embrace the good. You are the power. </td></tr>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/8303f057-e5df-4ae6-9599-535109c2842e.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 300px; text-decoration: none; vertical-align: bottom;" width="264" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"> The exercise above is a Split Jump Lunge. It's like doing a regular lunge, but then adding some power to the exercise, increasing the calorie burn, and the burn in those muscles! Adding power to your exercise stimulates those type ll B muscle fibers, responsible for fast, powerful response. They help you build muscle (hypertrophy), and because your heart rate will also respond by going up, and your core temperature will rise, they also help burn MORE CALORIES... </td></tr>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/d5a1bb1a-cd2f-408f-8c0b-99d6ef603d9b.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 500px; text-decoration: none; vertical-align: bottom;" width="264" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"> Pilates...a great core workout, and a great way to increase your performance in just about any sport or physical endeavor. And this exercise, the Pilates Swimmer, is particularly well suited to improving back strength. In fact, you are working the entire back side of your body. As you can see from the picture, everything is activated, and you pump your opposite arm and leg. This can be done slowly, with control, or a little faster, like a flutter kick. Please notice that her head is in alignment with her spine, and she's looking in front of her, at the end of the mat, or just beyond. This is recommended so that you don't strain the neck, but rather work those muscles with the best alignment possible. </td></tr>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-6758293232050841902015-03-16T10:39:00.001-05:002015-03-16T10:39:58.197-05:00Outdoor Workouts!<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="mcnTextBlockInner" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-collapse: collapse; mso-table-lspace: 0pt; mso-table-rspace: 0pt; width: 366px;"><tbody>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 11px; line-height: 125%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 9px 0px 9px 18px; text-align: left;" valign="top">Melissa's Tip of the Week is designed to help you and your family to live happier healthier lives through good diet and exercise. </td></tr>
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Time to Ride!</h1>
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The season is just beginning, so let's be ready!</h3>
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It's warming up, here in Wisconsin, and that means outdoor activities are not only possible, but comfortable and fun! Without that bitter cold, the possibilities for exercising outdoors expand, and we can consider running, roller blading, cycling, hiking, yoga poolside, and so much more! Living in a cold climate means you really appreciate this milder weather. Be sure to be ready for any and all outdoor activities by training now.<br /><br /> Equipment<br /> Outdoor cycling requires a bit of equipment: a helmet, a bike--of course you can get fancy and add cycling gloves and shorts, a jersey, and clips and clip in shoes--but most importantly, just get out there! If you are planning to run, be sure to get fitted with a good pair of shoes. A place like In Step will measure you, see how your foot behaves (pronate, supinate, arch issues), and they will recommend several options that will serve your feet well. Remember that what happens to your feet travels up the kinetic chain, through your knees, and up to your hips and even low back. Making sure you have the proper shoes will help to keep you injury free. If you decide to roller blade, be sure to wear a helmet, knee and elbow pads, wrist guards, and know how to stop!<br /><br /> Training<br /> Whichever sport you choose, there is an indoor simulation for it. A treadmill can be used to train for running, a spin class for outdoor cycling, and the Wave for roller blading, as examples. But remember, indoors there are not "conditions"--no wind, rain, terrain--we are trying to simulate those things, but there will be a transition period to the outdoors. Keep in mind that running on a treadmill is smooth and has less impact than concrete or paved roads. Even if you are used to running inside, once you are outside on pavement, you can still get shin splints and other injuries. Try to change up your routine, some days using hills, some days running trails, and start smaller than what your are doing inside. A shorter distance will help you acclimate to the conditions of the road. The same idea applies to other outdoor sports. Start with a smaller distance and build up to prevent injury.<br /><br /> Enjoy<br /> Whatever you decide to try, have fun! Breathe the fresh air, absorb some sunshine (vitamin D), and stay active.<br /> </div>
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I'll still be teaching spinning throughout the spring, and based on demand, through the summer. My current classes are as follows:<br /><br /> Thursdays at 9:15 am, 45 minute class<br /> Saturdays at 11:30 am, 45 minute class (followed by a Core 30)<br /><br /> Sign up is still required for the Saturday class, and you can find that sheet at the front desk. Spinning is a great class for all levels. Even if you've never tried it before, you can come to a class and get a good workout. Because you are totally in charge of the resistance on your bike, you can control how hard you are working, so even for beginners, this is a GREAT class. Don't be scared! Just come and join me!<br /> </div>
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I'm calling this one a V-Reach. This exercise is great because it's working the muscle completely. You are getting the contraction from the bottom and the top, making it not only more intense, but more effective. Start with the legs up, inhale at the bottom, exhale and reach your hands up to your feet. Repeat this 15 times, and then do 2 more sets. If it bothers your neck, put one hand behind your head to support, and reach with the other hand up toward your legs.</div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-42038060569464458192015-01-20T16:29:00.005-06:002015-01-20T16:29:58.023-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's tip of the Week</div>
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The Secret:</h1>
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Haven't you always wanted to know the secret to successfully losing weight?</h3>
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<br /> Well, I've figured it out. Again. In order to lose weight, you have to have ALL of your ducks in a row. All of them. So, if you exercise, but eat whatever you want...forget it. If you watch your food, but let your muscle waste with no exercise...again, no go. If you exercise, but don't put your all into it- a lazy effort, let's say- You get lazy, sluggish results.<br /><br /> Trimming down always reemphasizes just what effort is necessary, but it CAN be done. Diligence, people, diligence! Stick with the program. Don't eat garbage, and you know what I mean! Write down your food, get yourself to the gym, be accountable, make the all out effort. "Excuses are the nails that build houses of failure", so make your house strong, healthy, and successful.<br /><br /> Our Performance Training Center will be one great opportunity (among many) that will help you to reach your goals. TRX, Kettlebells, Bands, Bosus, and many other great tools will be within our reach to help you achieve them. The Team Weight Loss Challenge is another great way to get motivated, and get fit. Small group training is an ongoing team effort, which helps my members get fit and stay fit with help not only from me, but also from each other. But you need to do your part, as well. Show up, do the work, don’t stop, and don’t give up!<br /><br /> We are all a work in progress, and we can all make improvements. Whatever you are trying to accomplish with your fitness, know that I am on your side.<br /><br /> </div>
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Roasted mixed Vegetables--Yum!<br /><br /> Super easy to make, very yummy to eat! Start with 3 or 4 of your favorite vegetables. I like red and yellow pepper, broccoli, and zucchini, but you could do other veggies, as well. Rough cut them (medium sized pieces, don't get too fancy). Toss in a tablespoon of olive oil, place in a roasting pan, and sprinkle with sea salt and pepper. Roast at 375 degrees, for 20-30 minutes, then eat!</div>
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I know this exercise isn't for everyone, but it is a really good exercise. The Plank Row is performed by holding the plank position, then bringing your arm up next to your side. Keep the arm in tight, give it a good squeeze at the top, and then lower the weight. Alternated sides, performing 6 on each side, for a total of 12. Repeat this set 2 times more for best results.</div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-80226910169981785452015-01-20T16:29:00.003-06:002015-01-20T16:29:33.280-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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Happy New Year!</h1>
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Last week, we talked about making those resolutions to update your approach to your health and fitness.</h3>
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This week, I'm here to ask you what you've done so far to make that happen? Did you attend a class you haven't been coming to? Did you implement any dietary changes? Have you changed up or increased your workouts? Have you sought help for those nagging questions about how to do any or all of the above? <br /><br /> The time is now.<br /><br /> The day is today.<br /><br /> The week is THIS week.<br /><br /> The change comes from YOU.<br /><br /> </div>
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<span style="font-size: medium;">TEAM UP TO WIN $1500 & A HEALTHIER YOU!</span></div>
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<span style="font-size: large;"><strong>JANUARY 16-MARCH 1, 2015</strong></span><br /><span style="font-size: medium;"><strong>SIX WEEK MEMBERSHIP · GET MOTIVATED<br /> GET RESULTS · WIN CASH</strong></span><br /> Everyone and anyone who wants to lose weight, lose body fat and have fun is invited! Teams of 4-6, build your own teams or we can place you on a team. Invite your friends, family, and coworkers to join in on the fun!</div>
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<strong><span style="font-size: x-small;">Early Registration by January 12, 11:59pm<br /> $50 Elite Sports Clubs Members · $150 Non-Members</span></strong></div>
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<strong><span style="font-size: x-small;">Late Registration by January 16, 6:00pm<br /> $75 Elite Sports Clubs Members · $175 Non-Members</span></strong></div>
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Asparagus soup (naturally low in carbs)<br /><br /> 15 ounce can asparagus, reserve liquid (use fresh if you like-cut ends off, chop/1/2 bunch)<br /> 1 1/2 cups chicken broth, about<br /> 1/4 teaspoon marjoram<br /> 1/2 teaspoon onion powder<br /> 1/4 teaspoon garlic powder<br /> 1/4 teaspoon pepper<br /> 1/4 cup heavy cream *<br /> 1 tablespoon fresh parsley *<br /> Salt, to taste</div>
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Add broth to the liquid from the can of asparagus to make 2 cups. If whole, chop the asparagus roughly. Put the asparagus, liquid from the can and the broth in a medium pot. Puree with an immersion blender until smooth. Add the seasonings and bring to a boil; turn down the heat. Add the cream and parsley and just heat through. Add salt, if needed. I didn't need to add any to mine.</div>
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Makes 2 large servings</div>
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You can use 1/2 cup half and half instead of cream and 1/2 teaspoon dried parsley instead of fresh.</div>
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With 1/4 cup heavy cream:<br /><em>Per Serving: 157 Calories; 13g Fat; 7g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Net Carbs</em></div>
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With 1/2 cup half & half:<br /><em>Per Serving: 134 Calories; 9g Fat; 8g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Net Carbs</em></div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-66204879971816438472015-01-20T16:29:00.001-06:002015-01-20T16:29:07.338-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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It's Time.</h1>
<h3 style="color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: normal; font-weight: bold; letter-spacing: -0.5px; line-height: 125%; margin: 0px; padding: 0px; text-align: left;">
I'm not a big fan of resolutions, only because they are temporary, and changing your lifestyle is a permanent solution.</h3>
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But, they do help to structure us, and give us an opportunity to re-evaluate where we are, where we want to go, and what we are doing. So here goes:<br /><br /> What do you want for yourself in the New Year? What do you want to start fresh with? What do you need or want to improve?<br /><br /> Start with a list of those items. Take an old fashioned sheet of paper, and write those questions at the top. It'll look something like this:<br /><strong>I want Start Over Things to Improve</strong><br /> to eat better exercise my attitude<br /><br /><br /> You fill in the blanks...it's your list! I've just put an idea in your head about what might be going wrong, but maybe for you it's your job, your relationships or your health. Then below that, write this:<br /><br /><strong>In order to get there, I need to do the following:</strong></div>
<ul>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Obtain a plan for a better diet</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Check in with a class, or a trainer to plan my exercise</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Explore online meditation to improve my state of being</li>
</ul>
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<br /> Again, I'm just jotting some ideas down...maybe these aren't yours, but perhaps something here resonates. Don't waste this opportunity to begin anew, start fresh, re-evaluate.<br /><br /> It's time.</div>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/24f12166-fa49-45da-a1ae-9f00b68bf65f.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 550px; text-decoration: none; vertical-align: bottom;" width="264" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"> The Team Weight Loss Challenge is about to begin! I have two teams already, register quickly, and we can put together one more! Registration (early, cheaper!) is continuing! Here are the details: <div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: black; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 14px; line-height: normal; margin: 1em 0px; padding: 0px;">
<span style="font-size: medium;">TEAM UP TO WIN $1500 & A HEALTHIER YOU!</span></div>
<div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: black; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 14px; line-height: normal; margin: 1em 0px; padding: 0px;">
<span style="font-size: large;"><strong>JANUARY 16-MARCH 1, 2015</strong></span><br /><span style="font-size: medium;"><strong>SIX WEEK MEMBERSHIP · GET MOTIVATED<br /> GET RESULTS · WIN CASH</strong></span><br /> Everyone and anyone who wants to lose weight, lose body fat and have fun is invited! Teams of 4-6, build your own teams or we can place you on a team. Invite your friends, family, and coworkers to join in on the fun!</div>
<div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: black; font-family: Arial, Helvetica, Verdana, sans-serif; font-size: 14px; line-height: normal; margin: 1em 0px; padding: 0px;">
<strong><span style="font-size: x-small;">Early Registration by January 12, 11:59pm<br /> $50 Elite Sports Clubs Members · $150 Non-Members</span></strong></div>
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<strong><span style="font-size: x-small;">Late Registration by January 16, 6:00pm<br /> $75 Elite Sports Clubs Members · $175 Non-Members</span></strong><br /> </div>
http://www.eliteclubs.com/documents/490 </td></tr>
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Spinach and Artichoke Soup<br /> Serves 4</div>
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Ingredients:</div>
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4 cups baby spinach leaves</div>
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2 cups canned artichoke hearts, drained</div>
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1 Tbl butter</div>
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2 slices provolone cheese</div>
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2 oz Dubliner or cheddar cheese</div>
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1/2 small onion, roughly chopped</div>
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2 Tbl sour cream</div>
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2 cups water</div>
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1 tsp Sriracha hot sauce</div>
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1/2 c heavy cream</div>
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(H & H or milk if not low carb)</div>
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1/2 tsp garlic powder</div>
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salt and pepper to taste</div>
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Add all ingredients to a blender. Puree.<br /> Pour into a medium saucepan and simmer<br /> for about 10 – 15 minutes. Taste and adjust seasoning. If you want a richer flavor you can add another Tablespoon of butter right before serving. </div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-7579740688614700212015-01-20T16:28:00.003-06:002015-01-20T16:28:40.378-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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How to survive the holidays</h1>
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Without gaining too much weight...</h3>
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Oh boy. The holidays bring good times spent with friends, hot toddies, buttered rum, holiday cookies baked just for you, and lots of special meals. It can also bring an average of 10 extra pounds, if you're not careful. When temptations are lurking around every corner, it's time to create some strategies to navigate the sea of goodies.<br /><br /> You might ask yourself "What's the harm in gaining a few holiday pounds?" Holiday weight gain can easily become a permanent passenger, adding to adult obesity. In fact, many folks that gain weight over the holidays never do lose those extra 2, 3 or even 10 pounds, and those add up year after year. So how do we avoid this inevitable pitfall?<br /><br /> *Portion Control<br /> If you struggle to keep your portions on the smaller side, try using a smaller plate. Take just a small bite or two, so you can try all of the special holiday treats, but control how much of them you are putting on your plate. <br /><br /> *Never Arrive Hungry<br /> It might seem like a good idea to "save" your appetite for a party, but this inevitably backfires. You go hungry, and if you're anything like me, you start and can't stop. Having a healthy snack beforehand, or even just drinking a glass of water can help you make better choices for the rest of the evening.<br /><br /> *Change Your Focus<br /> Food is certainly a big part of holiday gatherings, and our memories of warm and cozy times are tied up with the smells and tastes of home. But, the most important thing is the company you keep, enjoying your family and friends. Try to focus on a game with the kiddos, or the conversation going on--changing your focus to the people, the lights, the warmth of family--can help take the focus off the food.<br /><br /> *Take Your Time<br /> If you arrive and rush to eat, you will chew fast and forget you even ate. Pace yourself, chewing slowly, talking to friends; Enjoy the time you have together, and pace your eating throughout the night. The food won't disappear (we are so fortunate to be able to say that, right?). Enjoy and relax.<br /><br /> *Be Choosy<br /> You know the variety of things that are offered at these gatherings. This is the time to be super choosy about what you are eating. Do make sure to grab some fiber filled veggies, but then only take what you LOVE. Don't eat a whole bunch of stuff you only sort of like. Be choosy about your sweets, too. Grab the one you like best.<br /><br /> *Limit Your Alcohol<br /> We all know alcohol is basically empty calories and sugar. Many holiday drinks pack a big calorie punch. So it goes to reason that limiting those would help your overall goal of keeping your weight even over the holidays. Try to keep track of how many glasses of wine you have, not how many bottles...</div>
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<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Ingredients</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1 medium eggplant</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Kosher salt</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">All-purpose flour, for dredging</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">2 large eggs</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">3/4 cup breadcrumbs</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/4 cup grated parmesan cheese</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1 tablespoon plus 2 teaspoons extra- virgin olive oil, plus more as needed</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">2 large plum tomatoes, diced</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">2 teaspoons red wine vinegar</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1 cup ricotta cheese</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Shredded fresh basil, for topping</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Directions</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Thinly slice the eggplant into rounds and season with salt. Pour some flour into a shallow dish. Beat the eggs in another dish. In a third dish, mix the breadcrumbs and parmesan. Dredge the eggplant in the flour, then dip in the eggs and coat with the breadcrumb mixture.</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Heat 1 tablespoon olive oil in a large skillet over medium heat. Working in batches, cook the eggplant until golden, about 2 minutes per side, adding more oil between batches, if necessary. Drain on paper towels and season with salt.</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Toss the tomatoes with the remaining 2 teaspoons olive oil and the vinegar in a bowl. Spoon some ricotta onto each eggplant slice. Top with the tomato mixture and basil.</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Photograph by Anna Williams</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Recipe courtesy Food Network Magazine</span><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><br style="background-color: #efece3; color: #1c1c1c; font-family: "Lucida Grande", Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/eggplant-ricotta-bites-recipe.html?oc=linkback</span> </td></tr>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-31860828976142107612015-01-20T16:28:00.001-06:002015-01-20T16:28:13.137-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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I know some of you don't need </h1>
<h3 style="color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: normal; font-weight: bold; letter-spacing: -0.5px; line-height: 125%; margin: 0px; padding: 0px; text-align: left;">
to lose weight. But some of you are struggling.</h3>
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For those of you that are struggling, we have a program starting up called The Weight Loss Challenge. Teams are forming now, and I have two in the making so far. The program starts 1/16/15, and goes through 3/1/15. Cash prizes are given for top team and individuals, along with the satisfaction you will gain from losing! Here's what you get for **$50 (members), or $150 (nonmembers):</div>
<ul>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">6 week fat-burning training plan designed by your training coach</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Access to a registered dietitian</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Unlimited group exercise classes (all clubs, 250+ per week)</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Beginner tennis lessons</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Motivational emails from your trainer (3 a week!)</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Wellness system and journaling book</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Recipes, tips, and motivation</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Long sleeve dri-fit t-shirt</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Weekly specials and coupons</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Team consultation at kickoff party</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Private (15 minute) consultation with your trainer</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Exclusive VIP classes for program participants only!</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">High energy motivation and support so you can get to the finish line!</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Of course, weight loss, and a chance to win $$ ($1500 top team prize)!</li>
</ul>
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Altogether, the package is worth over $400! Come on guys, if this is your struggle, isn't it time you took care of this once and for all?<br /><br /><strong>**Early registration is 11/28-1/12. 1/13-1/16 the price does go up to $75/$175, so REGISTER EARLY!! This is your time to make your New Year's Resolution come true!</strong></div>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/f245c0f3-f8f0-4b69-a63a-7a1b80c55c55.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 750px; text-decoration: none; vertical-align: bottom;" width="264" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"> Want to look and feel better? The time is NOW. What are you waiting for? Consistency is the key to your success, and getting the tools to help you be consistent is my goal. One of the best tools you can have is a food diary. Writing everything you eat helps to keep you on track, steering you toward foods that are more nutritionally dense, but lower in calories. I know whenever I write my food down, I steer clear of the items I wouldn't want to put down. Also, I like to eat! Like many of you, I want to feel satisfied. This means I need to maximize those fruits and veggies, and minimize empty calorie snacks and sugary treats. My favorite free online source for food logging is www.myfitnesspal.com. Try it out! </td></tr>
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<strong style="margin: 0px; padding: 0px;">Ingredients (serves 2 as a meal):</strong></div>
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<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1 large acorn squash</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1 tbsp olive oil</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">Sea salt & pepper to taste</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1 cup quinoa</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1/2 yellow onion</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">2 cloves garlic, chopped</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1/2 cup chopped mushrooms (any variety)</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1/2 package organic tempeh <strong style="margin: 0px; padding: 0px;">OR</strong> 1/2 cup chickpeas (your choice)</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1/2 cup chopped fresh basil</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1/3 cup raisins</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">1/3 cup pine nuts (<strong style="margin: 0px; padding: 0px;">substitute options:</strong> pumpkin seeds or sunflower seeds)</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">A few splashes of tamari (wheat-free soy sauce)</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">A sprinkle of cayenne</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; margin: 0px; padding: 0px;">A sprinkling of sage on top</li>
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Pre-heat oven to 400. Cut your acorn squash in half length-wise and scoop out the seeds.<br /><br /> Brush the squash with olive oil and sprinkle with salt and pepper. Place in a lightly oiled baking dish and pop into the oven. Bake for 1 hour.</div>
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While squash is baking, prepare the stuffing!</div>
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Cook quinoa.</div>
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Add onions, mushrooms, garlic and tempeh or chickpeas to a pan with either a tiny bit of oil or just a little water and a few splashes of tamari, and a sprinkling of cayenne. Cook until onions are translucent & all ingredients are starting to brown up a bit.</div>
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Add cooked quinoa to onion mixture in pan and mix thoroughly. Remove from heat and put into a large bowl.<span style="font-family: century gothic,apple gothic,verdana,sans-serif; line-height: 22px;">Add raisins, basil and pine nuts to the quinoa mixture and stir well.After 45 minutes, remove the squash from the oven and stuff with the stuffing. Cook another 15 minutes with stuffing inside.</span></div>
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When squash is very soft when pierced with a fork, and starts to turn a little golden brown around the edges, you’re ready to eat! Top with sage.</div>
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<strong style="margin: 0px; padding: 0px;">Option -</strong> if you eat cheese, you could add a little bit of goat cheese to the top.</div>
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When you eat, make sure to get some squash in each forkful (just the inside, yellow part). Oh, and you WILL have extra stuffing. Not a bad thing. </div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-104198140261483382015-01-20T16:27:00.002-06:002015-01-20T16:27:32.658-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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Muscle withers away if you're not </h1>
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<span style="font-size: 15px;"><span style="color: black; font-family: sans-serif; line-height: 16px;">constantly building it, and muscle withers faster as we age. Waning muscle mass gives way to fat gain, stiff joints, stumbling and bumbling balance, and a precipitous drop in self esteem and functional strength. If you are willing to, fighting back will help us turn the hands of time back, just a bit. This means getting strong. Lifting weights can do as much for your heart and lungs as cardio, in addition to building lean muscle, providing you with armor to weather the inevitable storms of time. </span><br /><br /> But the rub here is, what do you do to build that strength? There are a plethora of machines and pulleys, bands and free weights, balance devices and pads, ropes and straps. What works best? What's the simplest answer? Frankly, you can get fit anywhere, at any time. You can lift cans of soup, bags of groceries, or your own body weight. No fitness equipment is required to take a walk outside, or to move your body through space. The truth is, that stuff was created to rope you in, with the promise of a shiny new body. That doesn't mean it doesn't work: it does. But you don't really <em>need </em>those items to get a fitter body.<br /><br /> I've spend the last 15 years, focused on studying all of the different modalities (define as fitness stuff), learning about different illnesses and limitations, special populations and sports specific training. But what's the bottom line? Build muscle. Get strong. If you do that, you will be able to function, doing what you want, whenever you want. That's functional fitness.<br /><br /> Do you HAVE to have a trainer? Absolutely not. If you can motivate yourself to workout, just move! Where trainers like me come in handy is in not only motivating the unmotivated, but also in designing programs that will work for you and are <strong><em>periodized; </em></strong>Changing our approach, based on accomplishments and achieving goals. Other reasons a trainer can be helpful are if you have special considerations; you have knee replacements or other joint issues, MS, Fibromyalgia, arthritis--these can make exercising safely challenging. Each condition comes with its own challenges, and it's my job to sift through those to make the program work.<br /><br /> A trainer can also help to pinpoint muscular imbalances. You may not realize that your back pain is related to your hamstrings being too tight, and your abs being too weak. Or you may suffer from knee pain due to over-developed quadriceps muscles, and weak hamstrings and glutes. It's my job to assess your movement and listen to your story. Taking all of those aches and pains, diagnoses from the doctor, and your likes and dislikes to try to create something you will actually do. A client once said to me "I'm not likely to do that one on my own." Ahhhh, this is why we're doing that particular exercise together. The ones you will do on your own, those end up as your homework (gymwork, extra assignments that you do on your own throughout the week when I don't see you).<br /><br /> I've got news for you: there are a fair number of exercises <em>I'm</em> not likely to do on my own. That's one reason I teach classes! That way, I do it with the comraderie of the group. When I was working actively on losing weight (145#), group exercise classes were the only way I could stay motivated. I couldn't stand the treadmill, and the weight room at the YMCA where I worked out was still way too intimidating. At one point, I did consult a trainer, and that program helped me to lose my last 40# or so. So when you're stuck, or bored, or intimidated, that's a good time to ask for some help, too.<br /><br /> Whatever you pick, it will work, if you just do it. Build that muscle so you can stay strong. Work harder and smarter by choosing something you will do regularly. But most of all, keep moving!</span></div>
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One of the new toys I have is a basic spiralizer. It's an inexpensive hand held item that I bought at a local store. It helps you to cut out the pasta (sugar, empty carbs), and use a vegetable like zucchini instead. So if you are interested in exploring that option, below is a recipe to try.<br /><br /> Zucchini with Chicken, Feta, and Spinach<br /><br /> Ingredients</div>
<ul id="zlrecipe-ingredients-list" style="border-image: none; border: 0px currentColor; color: #666666; font-family: "Palatino Linotype", Georgia, "Times New Roman", serif; font-size: 16px; font-stretch: inherit; line-height: 1.5em; list-style: none; margin: 1em; padding: 0px 0px 0px 2.4em; vertical-align: baseline;">
<li class="ingredient" id="zlrecipe-ingredient-0" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">2-3 chicken breast tenderloins (strips), cut into chunks</li>
<li class="ingredient" id="zlrecipe-ingredient-1" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">salt and pepper, to taste</li>
<li class="ingredient" id="zlrecipe-ingredient-2" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">pinch of red pepper flakes</li>
<li class="ingredient" id="zlrecipe-ingredient-3" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">1/2 tsp garlic powder</li>
<li class="ingredient" id="zlrecipe-ingredient-4" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">juice of half a lemon</li>
<li class="ingredient" id="zlrecipe-ingredient-5" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">1 packed cup of spinach</li>
<li class="ingredient" id="zlrecipe-ingredient-6" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">1 large zucchini, Blade C</li>
<li class="ingredient" id="zlrecipe-ingredient-7" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;">5 small cubes of feta cheese (less than 1/4 cup)</li>
<li class="ingredient" id="zlrecipe-ingredient-8" itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: none; margin: 0px; padding: 0px; vertical-align: baseline;"> </li>
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<div class="h-4 strong" id="zlrecipe-instructions" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; color: #666666; font-family: "Palatino Linotype", Georgia, "Times New Roman", serif; font-size: 1.25em; font-stretch: inherit; font-weight: bold; line-height: 1.2em; margin: 1em 0px; padding: 0px; text-align: left; vertical-align: baseline;">
Instructions</div>
<ol class="instructions" id="zlrecipe-instructions-list" style="border-image: none; border: 0px currentColor; color: #666666; font-family: "Palatino Linotype", Georgia, "Times New Roman", serif; font-size: 16px; font-stretch: inherit; line-height: 1.5em; margin: 0px 0.5em; padding: 0px 0px 0px 3em; vertical-align: baseline;">
<li class="instruction" id="zlrecipe-instruction-0" itemprop="recipeInstructions" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">Place a large skillet over medium heat. Coat with cooking spray and add in your chicken. Season with salt and pepper and let cook for about 3 minutes and then flip over, cooking another 3-5 minutes or until the chicken is cooked through. Then, add in the lemon juice, spinach, zucchini and garlic powder. Let cook, tossing frequently, until spinach is wilted and zucchini noodles soften, about 3 minutes.</li>
<li class="instruction" id="zlrecipe-instruction-1" itemprop="recipeInstructions" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-type: decimal; margin: 0px; padding: 0px; vertical-align: baseline;">When done, use pasta tongs to transfer to a bowl. Season with pepper, top with feta and enjoy!</li>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/e6135da3-1310-466f-a8a1-96d9799bd42b.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 702px; text-decoration: none; vertical-align: bottom;" width="264" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"> This fun combo exercise uses the TRX as our exercise tool, and helps us to use our body weight to strengthen the biceps, and the upper back. In both exercises, the elbows are in line with the shoulders. You determine how hard you are working, by how deep your angle is. Stepping forward deepens the angle, increasing your weight. Start with one set of 12, building up to 3 sets of 12. Eventually, you'll be able to keep going for 60 seconds straight with no stopping. Working on endurance, we focus on more time for the exercise. Focus on strength means you need to continue to deepen that angle to make the weight heavier. </td></tr>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-54756238717459162902015-01-20T16:26:00.003-06:002015-01-20T16:26:41.637-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">Packing on unwanted pounds? </span></h1>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">Part 1 of a 3 part Series on stealthy invaders that are forcing you into a larger size.</span></h3>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">Some surprising and stealthy invaders are making you fat, and I want to help you stop them! Call it self defense for your body. But first, we need to know what these enemies are, or we can't fight them. Below, I've compiled a list of these meanies, and why they are affecting your weight and your health negatively. </span><br /> <div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;"><strong>1. Your beauty and personal care products: </strong> What?! Come on, now my beauty products are causing this?! But there aren't calories in beauty products! Ahhh, but there are endocrine disruptors, in the form of phthalates. These little buggers are hiding in your shampoo, conditioner, deodorants, and all sorts of cosmetics, lotions and potions, so if the stick thin photo-shopped models weren't discouraging enough, now there's something else to consider. </span><br /><br /> </div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">Just how do these stinkers hurt you? They can cause your body to secrete insulin, even when you don't need it. This disrupts your endocrine system, which is in charge of your metabolism. And your pancreas can already use a bit of a break, right? This unnecessary secretion of insulin can lead to insulin resistance, now easily correlated to obesity and a whole slew of other health problems. </span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">Children are particularly susceptible. Scientists have actually studied this and found that an alarming number of children have been exposed to phthalates even as toddlers, and the more they found in the urine tested, the higher the body mass index of that child. If you aren't screaming and running from the computer right now, I'd be surprised! Children are also at increased risk of allergic conditions, like excema and asthma. And if you think getting rid of all sweet smelling lotions for your kids will help, phthalates are also what make plastics soft and pliable. So now you've got to look into car interiors, shower curtains (although I personally have a glass door), children's toys, rattles and teethers. Yikes!<br /> </span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">2. Handling paper products: Oh come on! Gosh, I'm glad I'm just handling sweaty people and weights! Now theres an even better excuse to go paperless, and it's called Bisphenol A. It really deserves its bad reputation. BPA disturbs your endocrine system, but is also fully capable of taking cells that may or may not become fat cells, and makes them fat cells regardless. It's commonly used in paper products as a color developer, so it'll be in newspapers, business cards, and receipts, along with magazines. Never has there been a better time to invest in a Kindle, or tablet! And it doesn't take much: just two hours of handling receipts leads to significantly higher levels of BPA! <span style="color: black; font-size: small; line-height: 16px;"><br /><br /> Perhaps even more concerning is BPA's presence in products such as napkins, paper towels, and toilet paper. If thumbing through your favorite magazine is allowing this to seep in, imagine what happens when you wipe your mouth, or (ahem) unmentionables. Having read that, I wondered "What about sanitary products?" And, quite unfortunately, yes, both BPA and Phthalates are in tampons and sanitary pads! Think about increased vascularity and therefore permeability in the nether regions and that equals even more absorption into your blood stream. </span></span><br /> <span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;"> </span><br /><span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">For more information, read these:</span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">1. <a href="http://www.ncbi.nlm.nih.gov/pubmed/23429708" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #1155cc;">http://www.ncbi.nlm.nih.gov/</span>pubmed/23429708</a></span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">2. <a href="http://www.webmd.com/children/environmental-exposure-head2toe/personal-care-products?page=3" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #1155cc;">http://www.webmd.com/</span>children/environmental-exposure-head2toe/personal-care-products?page=3</a></span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">3. <a href="http://ersnet.org/news/item/4484-study-finds-link-between-phthalates-and-obesity-in-young-children.html" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #1155cc;">http://ersnet.org/news/item/</span>4484-study-finds-link-between-phthalates-and-obesity-in-young-children.html</a></span> <div>
<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">4. <a href="http://www.sciencedaily.com/releases/2014/02/140225162706.htm" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #1155cc;">http://www.sciencedaily.com/</span>releases/2014/02/140225162706.htm</a><br /><br /> 5. <a href="http://articles.mercola.com/sites/articles/archive/2013/05/22/feminine-hygiene-products.aspx" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;">http://articles.mercola.com/sites/articles/archive/2013/05/22/feminine-hygiene-products.aspx</a></span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">--</span> <div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">Melissa Abramovich</span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">ACE CPT, NASM CGT, CPT,</span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">AAHFRP Medical Exercise Specialist</span></div>
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<span style="font-family: comic sans ms,marker felt-thin,arial,sans-serif;">"Excuses are the nails that build houses of failure"</span></div>
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<strong>Makes:</strong> <span itemprop="recipeyield">6 servings, about 1 1/2 cups each</span></div>
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<strong>Active Time:</strong> 30 minutes</div>
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<strong>Total Time:</strong> 30 minutes</div>
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Ingredients</div>
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<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1 tablespoon extra-virgin olive oil</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1/2 cup chopped fresh or frozen (thawed) bell peppers, any color</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">5 cups reduced-sodium beef broth</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1 1/2 teaspoons dried oregano</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1 teaspoon dried thyme</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">2/3 cup whole-wheat elbow noodles or other small pasta (GF pasta will also work here!)</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1 pound frozen mixed soup (or stew) vegetables (including potatoes, carrots, celery, onion), thawed, chopped</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1 cup frozen baby lima beans, thawed</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1 15-ounce can diced tomatoes with garlic and onion</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">1/2 cup diced pepperoni</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">3 cups lightly packed coarsely chopped curly endive or chard, tough stems removed</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Freshly ground pepper to taste</li>
<li itemprop="ingredients" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Freshly grated Parmesan cheese for garnish</li>
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Preparation</h3>
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<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Heat oil in a large saucepan or Dutch oven over medium-high heat. Add bell peppers and cook, stirring, for 3 minutes. Add broth, oregano and thyme; bring to a rolling boil over high heat. Add pasta and cook for 3 minutes less than the package directions.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Add mixed soup (or stew) vegetables and lima beans. Bring to a boil over medium-high heat; boil until the vegetables are almost tender, about 3 minutes. Stir in tomatoes, pepperoni and endive (or chard); return to a boil. Adjust the heat and simmer until the endive (or chard) is just tender, about 5 minutes. Season with pepper and garnish with Parmesan, if desired.</li>
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Nutrition</h3>
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<span itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation"><strong>Per serving: </strong><span itemprop="calories">213</span> calories; <span itemprop="fatcontent">7 g</span> fat (<span itemprop="saturatedfatcontent">2 g</span> sat, <span>3 g</span> mono); <span itemprop="cholesterolcontent">14 mg</span> cholesterol; <span itemprop="carbohydratecontent">28 g</span> carbohydrates; <span itemprop="proteincontent">9 g</span> protein; <span itemprop="fibercontent">5 g</span> fiber; <span itemprop="sodiumcontent">721 mg</span> sodium; <span itemprop="potassiumcontent">352 mg</span> potassium. </span></div>
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<span itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation"><strong>Nutrition Bonus</strong>: Vitamin C (50% daily value), Vitamin A (30% dv)</span></div>
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<span itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation"><strong>Carbohydrate Servings:</strong> 1 1/2</span></div>
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<span itemprop="nutrition" itemscope="" itemtype="http://schema.org/NutritionInformation"><strong>Exchanges:</strong> 1 1/2 starch, 1 vegetable, 1/2 lean meat, 1/2 fat</span></div>
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Captain's Chair Ab Exercise<br /><br /> Ever wonder what in the heck your supposed to do with that chair-looking thing at the gym? It's actually a great core exercise, and it also build upper body strength. You begin by resting your forearms on the pads, holding onto the handles. Lift your body off the ground, and then, while staying off the floor, you lift the knees and lower them. Do 12 per set, and about 3 sets. If you try this and it's too easy, try lifting the legs straight out in front of you, or holding a dumbbell between your feet. If this is too hard, just start to get used to holding your body weight, hanging for a few seconds, and then going back to the floor.</div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-17811923258439981232015-01-20T16:25:00.001-06:002015-01-20T16:25:05.209-06:00<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="mcnTextBlockInner" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnTextContentContainer" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-collapse: collapse; mso-table-lspace: 0pt; mso-table-rspace: 0pt; width: 366px;"><tbody>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 11px; line-height: 125%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 9px 0px 9px 18px; text-align: left;" valign="top">Melissa's tip of the week is designed to help you and your family live happier, healthier lives, through exercise and good nutrition. </td></tr>
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<span style="font-size: 15px;"><span style="font-family: lucida sans unicode,lucida grande,sans-serif;">Things that make you fat </span></span></h1>
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<span style="font-size: 14px;"><span style="font-family: lucida sans unicode,lucida grande,sans-serif;">Part 2</span></span></h3>
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<span style="font-size: 12px;"><span style="font-family: lucida sans unicode,lucida grande,sans-serif;">Last week, we spoke about beauty products, paper products and feminine care products, and the main endocrine disrupters BPA and phthalates. This week, I want to continue the discussion of unexpected things that are making you struggle with your weight. <br /><br /> Not Getting Enough Sleep--<br /> Did you know that proper rest is crucial to weight management? <span style="color: black; line-height: 16px;">When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise because you are too tired,</span><span style="color: black; line-height: 16px;"> get takeout for dinner, and then turn in late because you’re uncomfortably full.<br /><br /> Your brain is your locus of control, but if you are too tired, you are setting yourself for bad decision making. It dulls the activity in your frontal lobe, so being too tired is kind of like being a little drunk. You lack the mental clarity to make good decisions. <br /><br /> You might also notice more cravings for high glycemic index foods like snack foods, cookies, crackers, and sweets. That's because your body is trying to find enough energy to keep going, because it's deprived of sleep. And because your decision making is dulled, you are even more apt to just give in. A study in the <em>American Journal of Clinical Nutrition </em>found a correlation between sleep deprivation and increased nighttime snacking. And those individuals were choosing high carbohydate sugary snacks, </span><br /><br /><span style="line-height: 22px;">Sleeping with a light on at night can also add a few inches to your waistline, according to a study published in October in the journal <em>Proceedings of the National Academy of Sciences.</em> Mice exposed to dim light at night gained 50 percent more weight over an eight-week period than mice that spent their nights in total darkness, even though all the mice had the same amount of food and physical activity. How does this apply to you? If you sleep with too bright of a clock next to you, or keep the lights on, it's disrupting your sleep, inhibiting you from getting into the deeper sleep that your body needs to feel fully rested in the morning. This sets you up for the above cycle of being perpetually tired, seeking extra energy through sugary snacks. And back on the roller coaster you go. So get enough sleep, make sure the room is dark, and rest well!</span></span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;">Ingredients</span></h3>
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<br /><span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="amount" style="box-sizing: border-box;"><span style="color: #330033; font-size: 18px;">Preparation</span><br /> 4 cups</span> <span itemprop="name" style="box-sizing: border-box;">(1-inch) cubed peeled butternut squash (about 1 1/2 pounds) </span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="amount" style="box-sizing: border-box;">1 tablespoon</span> <span itemprop="name" style="box-sizing: border-box;">olive oil </span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="amount" style="box-sizing: border-box;">1/4 teaspoon</span> <span itemprop="name" style="box-sizing: border-box;">salt </span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="amount" style="box-sizing: border-box;">4 </span><span itemprop="name" style="box-sizing: border-box;">large shallots, peeled and halved</span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="amount" style="box-sizing: border-box;">1 </span><span itemprop="name" style="box-sizing: border-box;">(1/2-inch) piece peeled fresh ginger, thinly sliced</span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="amount" style="box-sizing: border-box;">2 1/2 cups</span> <span itemprop="name" style="box-sizing: border-box;">fat-free, less-sodium chicken broth </span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="amount" style="box-sizing: border-box;">2 tablespoons</span> <span itemprop="name" style="box-sizing: border-box;">(1-inch) slices fresh chives</span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;"><span itemprop="name" style="box-sizing: border-box;">Cracked black pepper (optional)</span></span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;">1. Preheat oven to 375°.</span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;">2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.</span></div>
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<span style="font-family: lucida sans unicode,lucida grande,sans-serif;">3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.</span></div>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/796cd465-1366-4d3e-b45d-8dad5b522ba6.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 318px; text-decoration: none; vertical-align: bottom;" width="264" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="264"><span style="font-family: lucida sans unicode,lucida grande,sans-serif;">Reverse plank is used in both Pilates and Yoga. This exercise is great for total body conditioning. Every muscle is contracting, just like they do in side or front plank, and extra focus is on the triceps, as well as the back of the body. Try it: get your body lifted off the floor, being sure to lift the hips so they aren't sagging down. Look up toward the ceiling (where the eyes go, the body will follow), breathe, and hold for 15 seconds. Do 3 to start, increasing the hold to 30 seconds each over the next few weeks.</span> </td></tr>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-52225082459075694542014-09-16T16:50:00.002-05:002014-09-16T16:50:37.702-05:00Issue 55! Workout Partners and Motivation!<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's tip of the week is designed to help you and your family to live happier, healthier lives through good food and exercise.</div>
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Have you ever considered a workout partner?</h1>
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What about using your exercise as a way to bond with your partner, best buddy, or one of your kids?</h3>
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As a trainer, it's my job to motivate my clients to exercise, but I know (and you do too) that if you don't work out in between our sessions, it's not going to work nearly as well. In order to increase your fitness level, consistency is KEY to your success. So as I sit here and contemplate how to motivate you all to work to your best potential, it occurred to me that a partner workout might be an option.<br /><br /> Maybe you start with a program designed by a trainer (like me), and then you work out together to achieve your fitness goals together. I have worked with mothers and daughters, sons and dads, best friends, and spouses, and I think it's great to have that extra motivation and comraderie to keep you going! When one person doesn't feel like working out, the other can help to motivate and encourage.<br /><br /> Small group training can help to fit that bill, as well. I've had this happen several times over the past 10 years--the group gets close, friendships develop, and it's so good to come in to a club where you not only know the other members, but also work out with them on a regular basis. In between team workouts, you can then meet a couple of your friends for those extra workouts!</div>
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This week begins the new session of Small Group Training! Wednesday at 9am, we will have a group starting in the main fitness center, and finishing each session in the Performance training center. Saturday's group will be at 11:30, and we will meet in the Performance training center. Both of these groups are focused on generally increasing fitness level, weight management, and working around known injuries, while preventing any new ones!<br /><br /><br /> TRX Yoga...I'm not quite sure if this will run, yet...I need to check the roster! It sounds like it might make its debut, though! Focused on form, increasing strength, body awareness and breathing, we will go through basic yoga poses using the TRX as our main prop.</div>
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<strong>Melissa's Black Bean Brownies</strong>,<em> Sugar Free, Gluten Free, Lower Carb</em><br /> Minutes to Prepare: <em>20</em></div>
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Minutes to Cook: <em>30</em></div>
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Number of Servings: <em>16</em></div>
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Ingredients</h2>
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<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span class="spx_global spx_inspected_extr" itemprop="ingredients">1 can Black Beans, drained and rinsed</span><br /><span class="spx_global spx_inspected_extr" itemprop="ingredients">3 Tbsp Unsalted Butter, softened</span><br /><span class="spx_global spx_inspected_extr" itemprop="ingredients">3/4 cup Egg Substitute (or 3 whole eggs)</span><br /><span class="spx_global spx_inspected_extr" itemprop="ingredients">1 tsp Vanilla Extract</span><br /><span class="spx_global spx_inspected_extr" itemprop="ingredients">1/2 cup Sugar Substitute (My fave is Stevia Baking mix, with erithritol)</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span class="spx_global spx_inspected_extr" itemprop="ingredients">1/4 cup Dark Chocolate Cocoa (Hershey's Special Dark Cocoa)</span><br /><span class="spx_global spx_inspected_extr" itemprop="ingredients">1 tsp Instant Coffee (Nescafé Instant Clasico)</span><br /><span class="spx_global spx_inspected_extr" itemprop="ingredients">1/2 tsp Baking Powder</span><br /><span class="spx_global spx_inspected_extr" itemprop="ingredients">1 pinch Salt</span></li>
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Directions</h2>
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Preheat oven to 350°F. Pour drained and rinsed black beans onto clean paper towels and pat dry. Process black beans, until smooth. Combine egg, vanilla extract, butter, and processed black beans, mixing thoroughly. Add sugar substitute, cocoa, coffee, baking powder, and salt, and mix, until well combined and smooth. Fold in chopped chocolate chips. Pour into greased/lined 8" X 8" baking pan. Add additional chocolate chips and/or nuts, if desired. Bake for 30 minutes or until toothpick inserted in center of pan comes out clean. Turn oven off and let cool in oven w/door cracked for 5-7 minutes. Place on rack, until cooled. Cut into 16 brownies (2" X 2"). Place cooled and cut brownies in refrigerator for up to 12 hours. Refrigerating the brownies diminishes the bean flavor and enhances the chocolate flavor. After refrigerating, store at room temperature in sealed container. Best served at room temperature or slightly warm.<br /><br /> Serving Size: Makes 16 brownies (2" X 2"). <div class="title">
Nutritional Info</div>
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<li class="servings" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Servings Per Recipe: 16</li>
<li class="servings" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Amount Per Serving</li>
<li class="servings" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Calories: <span itemprop="calories">52.1</span></li>
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<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Total Fat: <span itemprop="fatContent">3.1 g</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Cholesterol: <span itemprop="cholesterolContent">5.9 mg</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Sodium: <span itemprop="sodiumContent">170.2 mg</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Total Carbs: <span itemprop="carbohydrateContent">5.6 g</span></li>
<li class="indent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Dietary Fiber: <span itemprop="fiberContent">1.9 g</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Protein: <span itemprop="proteinContent">2.4 g</span></li>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-24366258462152510872014-09-10T10:03:00.001-05:002014-09-10T10:03:15.931-05:00Rainy Days<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's tip of the week is designed to help you and your family live happier, healthier lives.</div>
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Rainy days are a great time</h1>
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to try out a new workout regime.</h3>
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You can do that right in your living room, or your basement (provided it's not flooding), or if it's just a gentle rain, try taking a jog outside in the mist. I figure it this way: I'll need a shower anyway, so if I get wet, it's not really a big deal. Below, you'll find a rainy day workout to keep you working out, even when the weather has you staying in.<br /><br /> Let's try this workout--each activity will be 1 minute, and no equipment is necessary, so get out your timer, and let's go!<br /><br /> 1 minute, Walking lunges, body weight<br /> 1 minute, squats, body weight<br /> 1 minute, plank, body weight<br /> 1 minute, mountain climbers<br /> 1 minute, curtsy squats<br /> 1 minute, side plank<br /> 1 minute, push ups<br /> 1 minute, side plank (other side)<br /><br /> Repeat 2x through for a 20 minute workout, or 3x for a 30 minute workout. Stretch!<br /> </div>
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Or how about you go jump in the puddles?! Tap in to your inner child. Have fun. Today is your day. Live. Love. Laugh. And jump in the puddles!</div>
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<em>4 servings<a href="http://gourmetmommy.files.wordpress.com/2011/04/dscn1776.jpg" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;"><img alt="Broccoli Cheddar Soup" class="alignright size-medium wp-image-292" data-jpibfi-indexer="0" height="225" originalw="300" scale="2" src-orig="http://gourmetmommy.files.wordpress.com/2011/04/dscn1776.jpg?w=300" src="https://d2q0qd5iz04n9u.cloudfront.net/_ssl/proxy.php/http/gourmetmommy.files.wordpress.com/2011/04/dscn1776.jpg%3Fw%3D600" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; height: auto !important; text-decoration: none;" title="Broccoli Cheddar Soup" width="300" /></a></em></div>
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4 Tablespoons butter</div>
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1 onion, chopped</div>
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4 Tablespoons flour</div>
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2 cups chicken or vegetable stock</div>
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1 pound chopped broccoli*</div>
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2 cups milk</div>
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1 cup shredded cheddar, plus more for garnish</div>
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Saute onion in butter until translucent. Stir in flour until a thick paste forms. Add stock and simmer until thickened. Add broccoli.</div>
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*If only making soup, use raw, fresh broccoli and simmer for at least 10 minutes until tender. If making baby food, it’s best to steam all of the broccoli together and then add cooked broccoli to soup just to warm through.</div>
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Add milk and cook just a minute or two to warm through. Puree soup with an immersion blender or in a food processor or blender. Stir in cheese. Garnish with additional cheese and any extra broccoli.</div>
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<strong>Standing Separate Leg Stretching Pose</strong><br /><br /><strong>Dandayamana-Bibhaktapada-Paschimotthanasana(Sanskrit)<br /><br /> A great pose for loosening hamstrings, and lengthening the spine, Standing Separate Leg Stretching pose is challenging. You can begin with the feet 3-4 feet apart (wider is better if you struggle with the hamstring flexibility). Try to keep the legs straight, and only go as far as you can. The ultimate goal is to have your hands under your heels, so that you can pull. Actively pulling in this pose helps to activate a contract-relax technique which essentially fools the muscle into stretching just that little bit extra, so that over time, you are improving. As you pull, you are trying to bring your forehead to the floor. This may not happen the first or even the 500th time, but it's the goal. Yoga is a practice, not an exercise in perfection. We are all a work in progress, so just keep working toward the goal, and you will get there.</strong></div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-27645578774359426592014-09-10T10:02:00.001-05:002014-09-10T10:02:34.395-05:00Foam Rollers<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's Tip of the Week is designed to help you and your family live happier, healthier lives through good diet and exercise.</div>
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What are those foam roller things, <span style="font-size: 13px; line-height: 1.6em;">and what on earth do I do with them?</span></h1>
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<span style="line-height: 1.6em;">Foam Rollers are basically a cylinder of foam that we use to relax tense muscles in the gym, without needing to go get a massage all the time. Technically, the term used is Self Myofascial Release (SMR), but that seems to be a misnomer, at least according to some researchers. There is widespread disagreement on fascia, which is basically tough connective tissue that protects and sheaths the inside of the body. It's true function is two-fold--it provides a protective layer over the muscles, nerves (basically every structure in the body is covered by this tough web), and it protects against infections, much like the skin. It's most critical job is as an infection barrier--layers of fascia limit the spread of infections. (Ingraham, 2013)</span></div>
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The main disagreement in all of the research is whether foam rolling is efficacious, and what it actually does to fascia, if anything. For our purposes, it doesn't really matter that much. It highly depends on what effect we are seeking. Because this is a new field of research, there is bound to be disagreement, and even conflicting studies. Schleip, 2003, found that in neurophysiological models, which are now becoming more widely accepted than the older, mechanical models, myofascial release is thought to stimulate intra-fascial mechanoreceptors, which cause alterations in the afferent input to the central nervous system, leading to a reduction in the activation of specific groups of motor units. This basically means that rather than affecting the physical muscle or fascia, rather it sends signals to the brain through afferent nerves, which then signals the brain to relax the tissues' excessively tightened state.</div>
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All research aside for a moment, does a massage feel good to you? Does is seem to loosen and relieve sore muscles? A foam roller will give you the same effect, but you do it yourself. So the next time you are in the gym, pick one up and give it a try. Below is a headache remedy utilizing a foam roller. Give it a shot!</div>
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<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164"> Rolling, rolling, rolling...<br /> Upper back and neck rolling helps to relieve sore muscles that hold stress and give you tension headaches. Above, I've pictured my favorite way to relieve this. Tuck your chin in toward your chest, and press your neck and the back of your head into the foam roller, turning from right to left, and back. </td></tr>
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Ingredients</h3>
<ul style="color: black; font-family: arial, helvetica, sans-serif; font-size: 12px; line-height: normal; list-style: none; margin: 0px 0px 40px; padding: 0px;">
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><br /><span itemprop="amount"><span style="color: #330033; font-size: 1.5em;">Preparation</span>4 </span><span itemprop="name">(6-ounce) red potatoes</span></li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">2 teaspoons</span> <span itemprop="name">olive oil</span> </li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1/2 cup</span> <span itemprop="name">prechopped onion</span> </li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1 1/4 cups</span> <span itemprop="name">fat-free, lower-sodium chicken broth</span> </li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">3 tablespoons</span> <span itemprop="name">all-purpose flour//arrowroot or rice flour will work</span></li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">2 cups</span> <span itemprop="name">1% low-fat milk, divided</span> </li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1/4 cup</span> <span itemprop="name">reduced-fat sour cream</span> </li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1/2 teaspoon</span> <span itemprop="name">salt</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1/4 teaspoon</span> <span itemprop="name">freshly ground black pepper</span></li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">3 </span><span itemprop="name">bacon slices, halved</span> </li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1.5 ounces</span> <span itemprop="name">cheddar cheese, shredded (about 1/3 cup)</span> </li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">4 teaspoons</span> <span itemprop="name">thinly sliced green onions</span></li>
</ul>
<ol itemprop="instructions" style="color: black; font-family: arial, helvetica, sans-serif; font-size: 12px; line-height: normal; list-style: none; margin: 0px 0px 12px; padding: 0px;">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.</li>
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<a href="http://www.cookinglight.com/" sl-processed="1" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #cc0000; cursor: pointer; font-weight: normal; text-decoration: none;"><em style="font-weight: bold;">Cooking Light</em></a> <br clear="none" /><span itemprop="published">NOVEMBER 2012</span></div>
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<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164"> Garland pose: the yoga pose of the week--<br />Known as a hip opener, garland pose is a deep squat that you can achieve either by coming from the floor, or from a standing position. Bring the hands to prayer, and use the elbows to help push your knees out to the sides, opening the hips. </td></tr>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-50232844554795462112014-09-10T10:01:00.001-05:002014-09-10T10:01:12.892-05:00Breaking Through Mental Barriers<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="line-height: 41.59px;">Many of us have lost weight at some point in our lives.</span></h1>
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But not quite so many have kept it off. So today, let's explore one of the reasons you might be on a roller coaster. Sure, food tastes good, and thankfully, here in America, it's plenty, at least for now. We are, for the most part, genetically programmed to store fat, so that if there ever is a time when there isn't enough food, we have reserves for survival. Which means in a time of plenty, we need to actually be careful not to eat too much.<br /><br /> We're also programmed to prefer sweet foods that provide the sugar our bodies need to make energy. So those processed high carbohydrate foods like breads, crackers, cookies, chips--they taste particularly good to us. Notice that 3 of the foods I mentioned could be savory tasting, but to your body, these are easily processed into the glycogen (sugar) needed to make energy with your muscles. <br /><br /> But I digress. Despite all of that, assuming you have a good food plan, and you have begun exercising, you may still be struggling to take weight off and keep it off. These are the true culprits and demons that prevent you from reaching your goals. Some of these are uncomfortable, but we need to delve deeper in order to try to be healthier. <br /><br /> 1. If you have been sexually assaulted, you may have put weight on as a shield--the fat makes you less attractive (you think, deep down, perhaps without realizing it), so you can't take the weight off, because it leaves you vulnerable. This falls under the category of fear of pain (or possible repeated pain you've already experienced).<br /><br /> 2. People (your friends, your mate) won't like you if you lose weight/they like you now, so it follows that if you change something drastic, they will not like you then. This falls under the category of fear of change.<br /><br /> 3. You'll never be able to eat the foods you love again, so you just don't even try. (fear of change, fear of pain)<br /><br /> 4. You've accepted that you're fat, so that will never change, and you're ok with that--except your health is failing, your knees need to be replaced, you have diabetes, you have heart disease, etc. (fear of change)<br /><br /> So you can see, that most of the thoughts you might encounter fall under a couple of main categories, and they are valid. People are afraid of change, especially big ones. But surgery is scary, and diabetes is frightening (I personally know a woman who had lost most of her fingers and toes, plus her eyesight, before she died), and having a heart attack is no great shakes, either. <strong>Your quality of life is you new focus.</strong> You will now look at every meal as an opportunity to make good choices that will nourish your body, and help you live a better quality of life, whether that's better walking, or not needing a surgery, or better mobility.<br /><br /> Fear of pain is another biggie. Let's face it, very few folks out there are looking to be actively in pain. I would warrant, though, that surgery is painful, a heart attack is painful, walking with 100 extra pounds is painful. I know when I weighed almost 300#, it really hurt to start exercising! I even got a stress fracture in my foot from low impact aerobics, and that really hurt! So how do we get past it? If you were abused at any time in your life, get help sorting through this. You can't heal in denial. If you are afraid of a reccurence of an assault that was random, first understand that it was random. Then look into boxing, self defense classes, or martial arts, all of which will help you to work on self confidence and inner strength, as well as your overall fitness. And yes, you can do this at ANY starting weight.<br /><br /> Believe in your heart that you can, and you will achieve your goals.<br /><br /> </div>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/fc1492bd-898b-4f06-ad8e-f769c8d3b440.png" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 300px; text-decoration: none; vertical-align: bottom;" width="164" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164"> One step at a time, one day at a time, we keep plugging along...and then, suddenly--you're there! <br /><br /> Focus on making small goals first, like these:<br /><br /> 1. Today, I'll eat one extra vegetable.<br /> 2. Today, I'll walk for 5 minutes.<br /> 3. Today, I'll climb the stairs, one extra time<br /> 4. This week, I'll add one extra class to my regular classes<br /> 5. This week, I'll focus on adding quality food to my diet--fruit and vegetables that I love and are in season<br /> 6. This week, I'll explore the farmer's market for new and exciting healthy items for my menus </td></tr>
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Ingredients</h3>
<ul style="color: black; font-family: arial, helvetica, sans-serif; font-size: 12px; line-height: normal; list-style: none; margin: 0px 0px 40px; padding: 0px;">
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><br /><span itemprop="amount"><span style="color: #330033; font-size: 1.5em;">Preparation</span></span></li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">2 </span><span itemprop="name">poblano chiles</span> </li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">2 cups</span> <span itemprop="name">fresh corn kernels (about 4 ears)</span> </li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1 cup</span> <span itemprop="name">chopped onion</span> </li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1 tablespoon</span> <span itemprop="name">chopped fresh oregano (if you need fresh, I have a TON in my garden!!)</span></li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1 tablespoon</span> <span itemprop="name">olive oil</span> </li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1 tablespoon</span> <span itemprop="name">fresh lime juice</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1 teaspoon</span> <span itemprop="name">salt, divided</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">3/4 teaspoon</span> <span itemprop="name">ground cumin</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1/4 teaspoon</span> <span itemprop="name">freshly ground black pepper</span></li>
<li class="hasDeal cboxElement" itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">6 </span><span itemprop="name">large ripe tomatoes (about 4 pounds)</span> </li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1 cup</span> <span itemprop="name">uncooked quinoa</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">1/4 cup</span> <span itemprop="name">water</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;"><span itemprop="amount">4 ounces</span> <span itemprop="name">colby-Jack cheese, shredded (about 1 cup packed)</span></li>
</ul>
<ol itemprop="instructions" style="color: black; font-family: arial, helvetica, sans-serif; font-size: 12px; line-height: normal; list-style: none; margin: 0px 0px 12px; padding: 0px;">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">1. Preheat broiler to high.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">2. Cut the chiles in half lengthwise; discard seeds and membranes. Place chile halves, skin side up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a paper bag; close tightly. Let stand 10 minutes. Peel chiles. Coarsely chop chiles; place in a bowl. Add corn and onion to pan; broil 10 minutes, stirring twice. Add corn mixture to chopped chiles; stir in oregano, oil, lime juice, 1/4 teaspoon salt, cumin, and black pepper.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">3. Cut tops off tomatoes; set aside. Carefully scoop out tomato pulp, leaving shells intact. Drain pulp through a sieve over a bowl, pressing with the back of a spoon to extract liquid. Reserve 1 1/4 cups liquid, and discard remaining liquid. Sprinkle tomatoes with 1/2 teaspoon salt. Invert tomatoes on a wire rack; let stand 30 minutes. Dry insides of tomatoes with a paper towel.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">4. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds; rinse and drain. Repeat the procedure twice. Drain well. Combine reserved tomato liquid, quinoa, 1/4 cup water, and the remaining salt in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Add quinoa mixture to corn mixture; toss well.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">5. Preheat oven to 350°.</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; float: none; margin: 0px 0px 5px; padding: 0px 0px 2px; vertical-align: top;">6. Spoon about 3/4 cup corn mixture into each tomato. Divide cheese evenly among tomatoes. Place tomatoes and tops, if desired, on a jelly-roll pan. Bake at 350° for 15 minutes. Remove from oven. Preheat broiler. Broil the tomatoes 1 1/2 minutes or until cheese melts. Place tomato tops on tomatoes, if desired.</li>
</ol>
<div class="byline" style="color: black; font-family: arial, helvetica, sans-serif; font-size: 12px; line-height: normal; margin: 0px; padding: 10px 0px;">
<div class="author" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 0px 0px 1em; padding: 0px; text-align: left;">
Originally by: Adam Hickman, <a href="http://www.cookinglight.com/" sl-processed="1" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #cc0000; cursor: pointer; font-weight: normal; text-decoration: none;"><em style="font-weight: bold;">Cooking Light</em></a> <br clear="none" /><span itemprop="published">JUNE 2012</span></div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-42806958359417151072014-09-10T09:59:00.000-05:002014-09-10T09:59:24.879-05:00Exercise Helps Depression<div dir="ltr" style="text-align: left;" trbidi="on">
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Treating depression with exercise? You Bet!</h1>
<h3 style="color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: normal; font-weight: bold; letter-spacing: -0.5px; line-height: 125%; margin: 0px; padding: 0px; text-align: left;">
Want to learn more about the benefits to your mental health that exercise provides? Read on...</h3>
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Many studies show that folks who exercise regularly get a positive boost in their overall sense of well being, and lower rates of depression. Benefits like improved self esteem result from <span style="color: black; font-family: arial,verdana,helvetica,sans-serif; line-height: 16px;">exercise, because your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. They also trigger a positive feeling in the body, similar to that of morphine. As an example, after a run or workout, the feeling people describe is "euphoric." That feeling, known as a "runner's high," makes you feel good long after the workout or run. <br /><br /> When you stimulate your endorphins through exercise, they act as analgesics, which means they diminish the perception of pain, and as sedatives, aiding sleep. They are manufactured in your brain, spinal cord, and many other parts of your body and are released in response to brain chemicals called neurotransmitters. The neuron receptors endorphins bind to are the same ones that bind some pain medicines. Unlike many medications, though, exercise typically isn't harmfully addictive (there are exceptions to this, of course, usually accompanying bulimia or anorexia).<br /><br /> Exercise in underused, yet very effective as an adjunct therapy for depression. Any kind of exercise can stimulate the release of those "feel good" substances, so get moving! </span><br />
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<tr><td class="mcnCaptionBlockInner" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnCaptionBottomContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-collapse: collapse; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><tbody>
<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/e378b79e-537e-4bcf-ae6e-7d6236474b8a.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 150px; text-decoration: none; vertical-align: bottom;" width="150" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164">Happy Baby pose/Ananda Balasana seemed to fit my theme today of happiness! This pose gently brings greater awareness to your joints, and opens up the lower back, as you shift your weight side to side, just like a baby would. Lying on your back, reach for your feet (if you can't reach, no problem, just grab the closest bit--your ankles, your calves). Then you can hold, or shift your weight side to side, </td></tr>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/6847e532-92c7-41f2-b3f2-f4d1298c5b21.jpeg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 450px; text-decoration: none; vertical-align: bottom;" width="164" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164"><span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Ingredients</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Cooking spray</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1 cup quick cooking rolled oats</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 cup raw unsalted sunflower seeds</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 cup toasted wheat germ</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/4 cup whole-wheat pastry flour</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 cup dried apricots</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 cup raw almonds</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 cup raisins</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 cup pitted dried dates</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 cup powdered nonfat dry milk</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/2 teaspoon ground cinnamon</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">1/3 cup pure maple syrup</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">2 large eggs</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Directions</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Preheat the oven to 350 degrees F.<br /> Coat a 9 by 13-inch baking pan with<br /> cooking spray.</span><br />
<br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Place all ingredients except the<br /> syrup and eggs in a food processor<br /> and pulse until the mixture is finely<br /> chopped. Add the syrup and eggs<br /> and pulse until the mixture is well<br /> combined. It will resemble a coarse paste.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Transfer to the baking pan and<br /> spread evenly. Bake until just done,<br /> about 20 minutes. Cut into 20 squares.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: lucida grande,helvetica,arial,sans-serif; line-height: 13px;">Read more at:<br /> http://www.foodnetwork.com/recipes/ellie-krieger/energy-bars-recipe.html?oc=linkback</span> </td></tr>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/8526bf24-5c59-4263-ab87-961e75c82c96.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 740px; text-decoration: none; vertical-align: bottom;" width="164" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164">Above is a mini workout to make your week extra fun! Here's the list of exercises:<br />
crunches 25<br />
squats 25<br />
side plank 1 at 15 seconds per side<br />
bear crawl 25<br />
push ups, 25<br />
jumping jacks, 25<br />
plank, 1 at 30 seconds<br />
mountain climbers, 25<br />
REPEAT twice more<br />
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-22164491398236123482014-09-10T09:57:00.001-05:002014-09-10T09:57:57.689-05:00Mood and Food--A connection?<div dir="ltr" style="text-align: left;" trbidi="on">
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Can the foods we eat affect our mood?</h1>
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Absolutely, according to a new article that can be found on the NPR website. </h3>
http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-connection-how-you-eat-can-amp-up-or-tamp-down-stress <div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
So, I've included the above link, so that you can read the original article, as well, but here's the lowdown:<br /><br /> What you eat can stress you out, or it can calm you down. In times of stress, you will tend to make worse choices, and those choices will typically exacerbate the problem, and cause more stress. Not surprisingly, the list of foods that you tend to grab when stressed are high in sugar, low in fiber, and generally not great for you. And they can and will backfire, stressing you out more. The foods that will fight stress are generally foods you might think of as healthier choices. Below is a list for you viewing pleasure:<br /> </div>
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Stress-Busting Foods</h3>
<div class="bucketwrap listtext" id="res330783716" style="border-image: none; border: 0px currentColor; box-sizing: border-box; clear: none; color: #222222; float: none; font-family: Helvetica, Arial, sans-serif; font-size: 14px; line-height: 14px; margin: 0px 0px 27px; max-width: none; min-height: 1px; padding: 0px; position: relative; vertical-align: baseline; width: auto;">
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<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; background: url("http://media.npr.org/chrome/news/bullet_5x5.png") no-repeat 0% 6px; border-image: none; border: 0px currentColor; box-sizing: border-box; color: #333333; display: table; font-family: inherit; font-size: 1.4rem; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.313; margin: 0px; padding: 0px 0px 0px 16px; vertical-align: baseline;">Eggs</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; background: url("http://media.npr.org/chrome/news/bullet_5x5.png") no-repeat 0% 6px; border-image: none; border: 0px currentColor; box-sizing: border-box; color: #333333; display: table; font-family: inherit; font-size: 1.4rem; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.313; margin: 11px 0px 0px; padding: 0px 0px 0px 16px; vertical-align: baseline;">Dark, leafy greens like kale or Swiss chard</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; background: url("http://media.npr.org/chrome/news/bullet_5x5.png") no-repeat 0% 6px; border-image: none; border: 0px currentColor; box-sizing: border-box; color: #333333; display: table; font-family: inherit; font-size: 1.4rem; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.313; margin: 11px 0px 0px; padding: 0px 0px 0px 16px; vertical-align: baseline;">Pumpkin seeds</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; background: url("http://media.npr.org/chrome/news/bullet_5x5.png") no-repeat 0% 6px; border-image: none; border: 0px currentColor; box-sizing: border-box; color: #333333; display: table; font-family: inherit; font-size: 1.4rem; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.313; margin: 11px 0px 0px; padding: 0px 0px 0px 16px; vertical-align: baseline;">Fish rich in omega-3 fatty acids, like sardines, salmon or canned tuna</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; background: url("http://media.npr.org/chrome/news/bullet_5x5.png") no-repeat 0% 6px; border-image: none; border: 0px currentColor; box-sizing: border-box; color: #333333; display: table; font-family: inherit; font-size: 1.4rem; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.313; margin: 11px 0px 0px; padding: 0px 0px 0px 16px; vertical-align: baseline;">Flaxseed</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; background: url("http://media.npr.org/chrome/news/bullet_5x5.png") no-repeat 0% 6px; border-image: none; border: 0px currentColor; box-sizing: border-box; color: #333333; display: table; font-family: inherit; font-size: 1.4rem; font-style: inherit; font-variant: inherit; font-weight: inherit; line-height: 1.313; margin: 11px 0px 0px; padding: 0px 0px 0px 16px; vertical-align: baseline;">Dark chocolate</li>
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Check out the recipe below for a stress busting salad option!</h3>
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<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164"><ul style="color: black; font-family: "trebuchet ms", trebuchet, arial, sans-serif; font-size: 1.2em; font-weight: bold; line-height: normal; margin: 15px 0px 15px 15px; padding: 0px 20px 0px 0px;">
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;">Spinach Salad with Cranberries and Pumpkin Seeds</li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;">Ingredients:</li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1 tablespoon</span> <span itemprop="name">honey</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1 teaspoon</span> <span itemprop="name">whole-grain Dijon mustard</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1/4 teaspoon</span> <span itemprop="name">ground cinnamon</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1/4 teaspoon</span> <span itemprop="name">salt</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1/4 teaspoon</span> <span itemprop="name">freshly ground black pepper</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">2 tablespoons</span> <span itemprop="name">apple cider vinegar</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">2 tablespoons</span> <span itemprop="name">water</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1 tablespoon</span> <span itemprop="name">extra-virgin olive oil</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1 </span><span itemprop="name">(5-ounce) package fresh baby spinach</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">3/4 cup</span> <span itemprop="name">dried cranberries</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">1/4 cup</span> <span itemprop="name">salted pumpkinseed kernels, roasted</span></li>
<li itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"><span itemprop="amount">2 ounces</span> <span itemprop="name">thinly sliced Manchego cheese</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; line-height: 1.75em; list-style-type: none; margin-bottom: 2px; margin-top: 2px;"> </li>
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Preparation</h3>
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<span itemprop="instructions" style="color: black; font-family: lucida grande,lucida,verdana,sans-serif; font-size: 11px; line-height: normal;">1. Whisk together first 5 ingredients (through pepper) in a small bowl until smooth. Add the vinegar, 2 tablespoons water, and olive oil, whisking until well-combined.</span></div>
<div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 0px 0px 1em; padding: 0px 15px; text-align: left;">
<span itemprop="instructions" style="color: black; font-family: lucida grande,lucida,verdana,sans-serif; font-size: 11px; line-height: normal;">2. Combine the spinach, cranberries, and pumpkinseeds in a large bowl. Add the vinaigrette, and toss until well-coated. Divide the salad evenly among 4 plates. Arrange the Manchego slices evenly over each salad; serve immediately.</span></div>
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<tr><td align="left" class="mcnCaptionBottomImageContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px 9px;" valign="top"><img alt="" class="mcnImage" src="https://gallery.mailchimp.com/b8136fbcc92e2716cbdd559b0/images/988110e0-3ca7-4b7a-8d29-804fc8666627.jpg" style="-ms-interpolation-mode: bicubic; border-image: none; border: 0px currentColor; max-width: 614px; text-decoration: none; vertical-align: bottom;" width="164" /> </td></tr>
<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164"> The choice is yours. Decide what quality of life you want, and then go for it! If you want to feel good, keep the stress down, then you choose to move your body regularly and eat highly nutritious food dense in nutrients. Let's keep doing it together! Have a great week--Melissa<br /><br /> Questions? melissaabramovich@eliteclubs.com </td></tr>
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<span style="color: #222222; font-family: lucida sans,lucida grande,sans-serif; font-size: 13px;">Parmigiano-Reggiano Baked<br /> Eggs with Swiss Chard</span><br /><br /> </h2>
<div class="field-items" itemprop="ingredients" style="margin: 0px;">
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<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">butter for the ramekins</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">2 teaspoons extra-virgin olive oil</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">2 large garlic cloves, sliced</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">4 cups packed thinly sliced Swiss </span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">chard leaves,</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">or other hearty green leaves (reserve </span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">chard stems for another use)</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">3/4 cup coarsely grated Parmigiano-Reggiano </span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">cheese, divided</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">1 small tomato, halved, seeds removed, </span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">diced and divided</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">4 large eggs</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">1/4 teaspoon fine sea salt</span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; list-style: none; margin: 0px 0px 4px; overflow: hidden; padding: 0px;"><span itemprop="ingredients" style="margin: 0px;">1/4 teaspoon ground black pepper</span></li>
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Method: </div>
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<span itemprop="recipeInstructions" style="margin: 0px;">Preheat the oven to 350°F and<br /> generously<br /> butter 4 (6-ounce) ramekins or<br /> small gratin dishes.<br style="margin: 0px;" /><br style="margin: 0px;" /> In a large skillet, heat oil overmedium heat.<br /> Add garlic and cook 1 minute. Add chard;<br /> cover the skillet and cook, stirring frequently,<br /> until chard is tender, 8 to 10minutes; add a<br /> few tablespoons water if the skillet begins to<br /> dry out. Remove from the heat and pour off any<br /> excess liquid. <br style="margin: 0px;" /><br style="margin: 0px;" /> Stir in 1/2 cup of the cheese and half of the<br /> tomato. Spoon the mixture evenly into the<br /> prepared ramekins. Break an egg into each<br /> ramekin and sprinkle with remaining cheese.<br /> Pile remaining tomato around eggs and season<br /> with salt and pepper. Place on a baking sheet<br /> and bake until egg whites are almost completely<br /> set, 15 to 20 minutes. Cool 5 minutes<br /> before serving.</span></div>
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Nutritional Info: </div>
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<strong class="per-serving-title" style="font-weight: bold; margin: 0px; padding-right: 10px;">Per Serving:</strong><span itemprop="calories" style="margin: 0px;">160 calories (120 from fat)</span>,<br /><span itemprop="fatContent" style="margin: 0px;">11g total fat</span>, <span itemprop="saturatedFatContent" style="margin: 0px;">5g saturated fat</span>, <span itemprop="cholesterolContent" style="margin: 0px;">200mg<br /> cholesterol</span>, <span itemprop="sodiumContent" style="margin: 0px;">390mg sodium</span>, <span itemprop="carbohydrateContent" style="margin: 0px;">3g carbohydrate</span><br /> (<span itemprop="fiberContent" style="margin: 0px;">1g dietary fiber</span>, <span itemprop="sugarContent" style="margin: 0px;">1g sugar)</span>, <span itemprop="proteinContent" style="margin: 0px;">12g protein</span></div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-34925917993134072532014-09-10T09:56:00.001-05:002014-09-10T09:56:11.232-05:00Veggies!<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="mcnCaptionBlockInner" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 9px;" valign="top"><table align="left" border="0" cellpadding="0" cellspacing="0" class="mcnCaptionBottomContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-collapse: collapse; mso-table-lspace: 0pt; mso-table-rspace: 0pt; width: falsepx;"><tbody>
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<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="164"><div style="border-image: none; border: 0px currentColor; color: #4b4545; float: left; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 0px 0px 15px; outline: 0px; padding: 0px; vertical-align: baseline;">
Bake squash under a layer of spiced tomatoes and cheese, and everyone will love eating their recommended servings of vegetables.</div>
<div class="ingredients" style="border-image: none; border: 0px currentColor; clear: both; color: #4b4545; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
ingredients</h3>
<ul style="border-top-color: rgb(241, 237, 238); border-top-style: solid; border-width: 1px 0px 0px; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style: none; margin: 25px 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">pounds </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">yellow summer squash, sliced (about 7 cups)</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">tablespoon </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">all-purpose flour, or tapioca starch if GF is desired</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoons </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">sugar</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoon </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">paprika</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2</strong> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoon </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">salt</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2</strong> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoon </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">garlic powder</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/4</strong> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoon </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">dried basil, crushed</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/8</strong> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoon </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">ground black pepper</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">14 1/2</span> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">-</span> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">ounce cans</span></span> <span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">stewed tomatoes, drained</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2</strong> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cup </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">shredded mozzarella cheese (2 oz.)</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2</strong> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cup </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">finely shredded or grated Parmesan cheese (2 oz.)</span></span></li>
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<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
directions</h3>
<ol style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px 1em 20px; outline: 0px; padding: 0px 0px 0px 20px; vertical-align: baseline;" width="100%">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">In a Dutch oven, bring 1 inch of lightly salted water to boiling; add sliced summer squash. Cover and cook for 4 minutes. Drain well.</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Meanwhile, in a large bowl, stir together flour, sugar, paprika, salt, garlic powder, basil and pepper; stir in drained tomatoes. In a 2-quart square baking dish, layer half of the squash and half of the tomato mixture; repeat layers. Bake, uncovered, in a 350 degrees oven for 25 minutes. Sprinkle with cheeses; bake for 5 to 10 minutes more or until heated through and sauce is bubbly around the edges.</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Let stand for 5 minutes before serving. Serve with a slotted spoon.</span></span></li>
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</div>
<div class="nutritionfact" style="border-image: none; border: 0px currentColor; color: #4b4545; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 25px 0px 10px; outline: 0px; padding: 0px; vertical-align: baseline;">
<h3 class="nutrifact" style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; float: left; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 5px 20px 0px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
nutrition facts</h3>
<div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; color: #606060; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; vertical-align: baseline;">
(Squash and Tomato Bake)</div>
<span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings Per Recipe 8, carb. (g) 15, Fat () 1, pro. (g) 6, Vegetables () 3, sat. fat (g) 2, chol. (mg) 10, Fat, total (g) 4, sodium (mg) 479, fiber (g) 3, cal. (kcal) 113</span></div>
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<div about="/recipe/roasted-carrots/" class="node node-recipe node-promoted clearfix" id="node-61863" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" typeof="sioc:Item foaf:Document">
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<div style="border-image: none; border: 0px currentColor; float: left; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px 0px 15px; outline: 0px; padding: 0px; vertical-align: baseline;">
Carrots' natural sweetness shines in this recipe from Urban Roots Farm in Springfield, Missouri, so shop your farmers market for the freshest ones, even if they aren't heirloom.</div>
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<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
ingredients</h3>
<ul style="border-top-color: rgb(241, 237, 238); border-top-style: solid; border-width: 1px 0px 0px; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style: none; margin: 25px 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">pound </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">medium heirloom carrots (such as Cosmic Purple or Scarlet Nantes)</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">tablespoons </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">butter, melted</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Sea or kosher salt</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Ground black pepper</span></span></li>
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<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
directions</h3>
<ol style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px 1em 20px; outline: 0px; padding: 0px 0px 0px 20px; vertical-align: baseline;" width="100%">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Trim tops from carrots. Scrub carrots and, if desired, peel. Rinse and dry well on paper towels. Cut any large carrots in half lengthwise.</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">In a foil-lined 15x10x1-inch pan, toss the carrots with melted butter. Sprinkle with salt and pepper. Cover carrots with a top layer of foil, rolling edges together to make a packet.</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Roast in a 425 degrees oven for 15 minutes. Remove top foil sheet. Roast, uncovered, about 15 minutes more or until carrots are crisp tender, stirring occasionally.</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Serve warm, seasoned with additional salt and pepper.</span></span></li>
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nutrition facts</h3>
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(Roasted Carrots)</div>
<span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings Per Recipe 4, sugar (g) 5, cal. (kcal) 98, calcium (mg) 40, pro. (g) 1, Pyridoxine (Vit. B6) (mg) 0, sat. fat (g) 4, Niacin (mg) 1, Monosaturated fat (g) 2, Riboflavin (mg) 0, Fat, total (g) 6, chol. (mg) 15, Thiamin (mg) 0, Trans fatty acid (g) 0, Potassium (mg) 366, fiber (g) 3, sodium (mg) 229, Cobalamin (Vit. B12) (µg) 0, carb. (g) 11, Polyunsaturated fat (g) 0, Folate (µg) 22, iron (mg) 0, Mark as Free Exchange () 0, vit. C (mg) 7</span></div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-66973207883542064422014-09-10T09:55:00.002-05:002014-09-10T09:56:59.050-05:00So you've decided to lose weight...<div dir="ltr" style="text-align: left;" trbidi="on">
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So you've decided to lose weight...</h1>
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Let's take a quick look at the differences between "weight loss", and "fat loss". </h3>
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Now that you've decided to take action, allow me to congratulate you! Many people start down this road, only to find themselves beginning again and again. Why? Because they are approaching the process with the wrong paradigm. We aren't actually trying to lose "weight", what we really want is to lose fat--stored body fat that is taking up extra room, and is damaging your health. <br />
<br />
Why is the beginning assumption important? If we begin with the premise that we are losing weight, we are willing to do almost anything to accomplish this, including drastic diets like the whole HCG craze, or juice fasting. And while those will help you lose weight, the weight you are losing will be comprised of muscle and fluid, as well as some fat. This is problematic, as your basal metabolic rate is directly tied to your muscles and active tissues. So if you are losing muscle, you are losing the means by which to burn the fat in the future, setting you up for future weight gain, and yo-yoing! <br />
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So, rather than getting on that roller coaster (or if you're on it and you want OFF), make a healthier plan beginning with fat loss as your goal. That means taking measurements and body fat percentages, rather than looking at a scale, in order to track true fat loss. It also means healthy whole foods and limiting sweets as well as moving regularly, but not at the expense of your health. You'd be surprised how much you can eat if you focus your efforts on fruits and vegetables first, with the other items like meat as your side dish, rather than the main course.<br />
<br />
If you are ready to make a real change, call me--I'm here to help. </div>
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ingredients</h3>
<ul style="border-top-color: rgb(241, 237, 238); border-top-style: solid; border-width: 1px 0px 0px; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style: none; margin: 25px 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">12 </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">-</span> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">14 </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">-</span> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">inch </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Whole Wheat Pizza Dough (see Recipe Center) or desired pizza crust (GF crust is available at your local grocer)</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/3</strong> <span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cup </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Kale Pesto (recipe follows) or purchased basil pesto </span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cup </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">shredded mozzarella cheese (4 ounces)</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">2 </strong></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">medium fresh garden heirloom tomatoes, such as Cherokee Purples, green zebras, and/or Marvel Stripe, or desired red or yellow tomatoes, cored and cut into 1/4-inch-thick slices or 1 cup mixed baby tomatoes, such as sungolds, yellow pear, and/or sweet 100s, halved</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="count ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2-1 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoon </span></span><span class="name" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">pizza seasoning </span></span></li>
</ul>
</div>
<div class="clear" style="border-image: none; border: 0px currentColor; clear: both; color: #4b4545; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
</div>
<div class="direction" style="border-image: none; border: 0px currentColor; color: #4b4545; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
directions</h3>
<ol style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px 1em 20px; outline: 0px; padding: 0px 0px 0px 20px; vertical-align: baseline;" width="100%">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Bake whole wheat crust in 450 degree F oven 7 to 9 minutes or until light brown; remove from oven. (Or grill as directed in crust recipe.)</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Spread Kale Pesto evenly over crust. Sprinkle with cheese. Arrange tomato slices over cheese. Sprinkle with pizza seasoning.</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Bake about 8 to 10 minutes more or until heated through and crust bottom is crisp and brown. (Or grill as directed.) Remove from oven. Cool in pan on a wire rack for 5 minutes. Cut into wedges to serve. Makes one 13- to 15-inch pizza (four 2-wedge servings).</span></span></li>
</ol>
</div>
<div class="clear" style="border-image: none; border: 0px currentColor; clear: both; color: #4b4545; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
</div>
<div class="tipgroups" style="border-image: none; border: 0px currentColor; color: #4b4545; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
note</h3>
<ul style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px 1em 20px; outline: 0px; padding: 0px 0px 0px 1.2em; vertical-align: baseline;">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px 0px 10px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="tipGroupHeading" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">*</strong> If you like, substitute 2 cups firmly packed fresh basil leaves, torn fresh arugula or spinach leaves with stems removed for the kale.</li>
</ul>
</div>
<div class="subrecipe" style="border-top-color: rgb(241, 237, 238); border-top-style: solid; border-width: 1px 0px 0px; color: #4b4545; font-family: Arial, sans-serif; font-size: 14px; line-height: 19.6px; margin: 30px 0px 0px; outline: 0px; padding: 20px 0px 0px; vertical-align: baseline;">
<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; vertical-align: baseline;">
Kale Pesto</h3>
<div class="ingredients" style="border-image: none; border: 0px currentColor; clear: both; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
ingredients</h3>
<ul style="border-top-color: rgb(241, 237, 238); border-top-style: solid; border-width: 1px 0px 0px; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style: none; margin: 25px 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">pound </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">fresh kale</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">8 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cups </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">water</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cup </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">freshly grated Parmesan or Romano cheese</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cup </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">coarsely chopped walnuts</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">large cloves garlic, quartered</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">1/2 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">teaspoon </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">salt</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-bottom-color: rgb(241, 237, 238); border-bottom-style: solid; border-width: 0px 0px 1px; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 0px; outline: 0px; padding: 9px 0px; vertical-align: baseline;"><span class="ingredient" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><strong class="ingredientmeasure" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px; min-height: 35px; outline: 0px; padding: 0px 5px 0px 0px; vertical-align: baseline; width: auto;">3/4 </strong><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">cup </span><span style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">olive oil or vegetable oil</span></span></li>
</ul>
</div>
<div class="clear" style="border-image: none; border: 0px currentColor; clear: both; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
</div>
<div class="direction" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<h3 style="border-image: none; border: 0px currentColor; color: rgb(96, 96, 96) !important; display: block; font-family: Helvetica; font-size: 18px; font-style: inherit; font-variant: inherit; font-weight: bold; letter-spacing: -0.5px; line-height: 1em; margin: 0px 0px 20px; outline: 0px; padding: 0px; text-align: left; text-transform: lowercase; vertical-align: baseline;">
directions</h3>
<ol style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: bold; line-height: inherit; margin: 0px 1em 20px; outline: 0px; padding: 0px 0px 0px 20px; vertical-align: baseline;" width="100%">
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Using 1 pound fresh kale, remove leaves off stems; rinse leaves. In a Dutch oven, bring water to boiling. Drop leaves into water and cook, uncovered, for 3 to 5 minutes or until tender. Rinse leaves under cold running water; drain well. Wrap leaves in several layers of paper towel or clean kitchen towel and squeeze out excess moisture. Coarsely chop and measure for 2 cups.</span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; border-image: none; border: 0px currentColor; cursor: text; font-size-adjust: inherit; font-stretch: inherit; font: inherit; list-style-image: none; margin: 8px 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="direction-item-content" style="border-image: none; border: 0px currentColor; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; font-weight: normal; line-height: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">In a food processor or blender, combine the chopped kale, freshly grated Parmesan cheese, walnuts, garlic, and salt. Cover and process or blend with several on/off turns until a paste forms, stopping the machine several times and scraping the sides. With the machine running slowly, gradually add olive oil and process or blend to the consistency of soft butter. If you're not serving the pesto immediately, divide it into five 1/3-cup portions. Place each portion in a small airtight container and store in the refrigerator for up to 2 days or freeze for up to 3 months. Makes 1-3/4 cups.</span></span></li>
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nutrition facts</h3>
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(Suncrest Gardens Farm's Pesto Pizza)</div>
<span class="instructions" style="border-image: none; border: 0px currentColor; font-size-adjust: inherit; font-stretch: inherit; font: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Servings Per Recipe 4, Niacin (mg) 3, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 77, vit. A (IU) 1749, vit. C (mg) 15, Thiamin (mg) 0, Riboflavin (mg) 0, Fat, total (g) 22, iron (mg) 2, fiber (g) 4, carb. (g) 39, sugar (g) 3, Cobalamin (Vit. B12) (µg) 0, pro. (g) 15, cal. (kcal) 398, calcium (mg) 263, Polyunsaturated fat (g) 3, Monosaturated fat (g) 11, sat. fat (g) 6, sodium (mg) 434, chol. (mg) 34, Potassium (mg) 294</span></div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-82161673899196919882014-09-10T09:54:00.002-05:002014-09-10T09:56:36.694-05:00Discipline<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's tip of the week is designed to help you and your family live happier, healthier lives.</div>
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Discipline.</h1>
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It's a word that infers adhering to rules-so the distance between your dreams and reality is that adherence to rules or a set of guidelines.</h3>
It's important to look at this aspect of exercise and diet. I think discipline is actually just like a muscle: your ability to adhere increases and strengthens as you challenge yourself. It's really easy to give up, stop trying, let go, and ultimately fail. To pick a set of guidelines you are going to stick with is harder, to be sure--but well worth the effort. And it gets easier as you have successes.<br />
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Let's say you have trouble with late night snacking. The first time you cut yourself off, or limit yourself to one item (instead of three or four, or eating until you are too full) is the hardest. But once you have done it once, you realize nothing happened but that you were strong and successful. You didn't die, you didn't starve, you were ok. But you can build on that success to flex your discipline for the next night, and the following.<br />
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I like to build, little by little, adding new healthy patterns and getting rid of old ones. I'm not a purist--if you try to do it all at once you are bound to fail. But if you take on one challenge at a time, and use your discipline, you can add success after success until you reach your dreams of a healthier body, mind, and spirit.<br />
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Viparita Karani (legs up the wall pose) is a great restorative pose which provides the following benefits:<br />
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<ul>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Relieves tired or cramped legs and feet</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Gently stretches the back legs, front torso, and the back of the neck</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Relieves mild backache</li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;">Calms the mind</li>
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The bolster or blanket can be used to help support the back, if desired. You stay in this pose for 5-15 minutes for optimal relaxation and benefits.<br />
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Back strengthening is crucial to your continued good health. That's why this week, I've chosen this exercise from Pilates. Swimmers are a great way to strengthen the entire back of your body. Lying on your front, lift the arms and legs, even getting the chest up off the floor. Then alternate right arm and left leg, with left arm and right leg. I like to do a set slowly, and then speed up my pace for the next set. 12 per set, 4 sets (two slow and two faster).</div>
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Ingredients:</div>
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<tr><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"> </td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="ingredient">Pesto Di Basilico:</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">2 cups</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="name">Loosely Packed Basil Leaves</span>, washed and dried thoroughly</td></tr>
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<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">2 Tbsp</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="name">Pine Nuts</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">2 Tbsp</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;">Freshly Grated <span itemprop="name">Parmesan</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">3</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;">or <span itemprop="name">4 Large Cloves of Garlic</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">¼ cup</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="name">Extra-virgin Olive Oil</span></td></tr>
<tr></tr>
<tr><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"> </td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="ingredient">Salt & Freshly Ground Black Pepper</span>, to taste</td></tr>
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<tr><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"> </td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="ingredient">Soup:</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">3 Tbsp</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;">Extra <span itemprop="name">Virgin Olive Oil</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">2</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;">Large <span itemprop="name">Yellow Onions</span>, finely diced</td></tr>
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<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">5 cups</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="name">Tomatoes</span>, peeled, diced and seeded</td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">2 cups</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="name">Chicken Stock</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">1½ cups</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="name">Heavy Whipping Cream</span></td></tr>
<tr></tr>
<tr itemprop="ingredient" itemscope="" itemtype="http://data-vocabulary.org/RecipeIngredient"><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="amount">1 cup</span></td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="name">Pesto Di Basilico (<span class="IL_AD" id="IL_AD1">recipe</span> Precedes) or Commercial Pesto</span></td></tr>
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<tr><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"> </td><td style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; mso-table-lspace: 0pt; mso-table-rspace: 0pt;"><span itemprop="ingredient">Coarse Kosher Salt & Freshly Ground Black Pepper</span><br />
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Directions:</div>
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Pesto di Basilico:</div>
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In the bowl of a food processor, combine the basil, pine nuts, Parmesan cheese, garlic, and puree. While the motor is running, drizzle in the oil until incorporated. Season with salt and ground black pepper to taste</div>
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soup:</div>
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1. <span class="IL_AD" id="IL_AD3">Heat oil</span> in a medium sized, heavy bottomed soup pot over low heat. Add the diced onions and sauté until softened and translucent (do not brown).</div>
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2. Add the tomatoes and allow to simmer. When the tomatoes are at a simmer, add the chicken stock.</div>
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3. Continue simmering for about 15 minutes giving the flavours time to combine.</div>
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4. Add the whipping cream and pesto. Remove from the stove and carefully pour the soup into the container of a blender or food processor and process to the consistency you desire (we enjoy the soup slightly chunky)*.</div>
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5. Pour the soup back into the pot and return to a simmer over low heat. Taste and adjust seasoning with salt and black pepper.</div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-65506531664693335002014-09-10T09:52:00.001-05:002014-09-10T09:52:29.566-05:00You are the Boss!<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="mcnTextContent" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 13px; line-height: 125%; mso-table-lspace: 0pt; mso-table-rspace: 0pt; padding: 0px 9px; text-align: left;" valign="top" width="167"> There is no more important goal than improving your health. Your level of health determines your quality of life. Even if you have very little in the way of material goods, if you are healthy, you have the opportunity to work, to play, to live! <br /><br /> In my mind, there is no greater shame than to take a healthy body, and ruin it with bad habits. Take your life back. You can do it. It's worth it. You can stall and even reverse diabetes, heart disease, limit your risk of stroke, bring your bad cholesterol down, lower your blood pressure, have more energy, increase your functionality--the list goes on! The only thing holding you back-is you. </td></tr>
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Doubting yourself equals not accomplishing your goals.</h1>
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You are not powerless to control your own demons.</h3>
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Of course you can do it. Of course you can change the way you live. Of course you can make better choices. Of course you can stop eating those darn trigger foods! <br /><br /> I can promise you one thing: if you keep flexing that discipline muscle, you will succeed. Your doubts are what are holding you back. Deep inside somewhere, you don't believe you can do it. And the belief is what makes the whole thing fit together like lock and key. Deep inside, you believe that somehow, that donut or M&M or bag of chips is more powerful than you. But how can that be? They are inanimate, and you have the power to CHOOSE. You decide what goes in your mouth, how much you exercise, and how you live your life. You are the boss. Now prove it to yourself.</div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-35394943433974857882014-09-10T09:51:00.001-05:002014-09-10T09:51:44.656-05:00Eat Fat to Fight Fat?<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's Tip of the Week is designed to help you and your family to live happier, healthier lives through a healthy diet and exercise.</div>
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Eat Fat to fight fat?</h1>
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Limiting fat is becoming passé...</h3>
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I used to be on the super low fat bandwagon, but over time, I realized that those fat free products were making it harder to stay at my goal weight, not easier. Why? Taking the fat out of a product means you have to add a bunch of chemicals and fillers to take its place, and that means less fat can mean worse for your body and your waistline. “The amount of total fat is irrelevant, and we shouldn’t be using any numerical rule,” says Walter Willett, chair of the department of nutrition at Harvard School of Public Health. “But the type of fat is still relevant.” Aim to get the majority of your fats from whole foods such as nuts, fish, avocado, high-fiber grains, and olive oil, à la the Mediterranean diet (rather than 100-calorie snack packs).<br /><br /> There are worse things than saturated fat, believe it or not, and they come in the form of refined carbs and sugar. Wanna see what sugar does to your body? Check out this Prevention <a data-rapid_p="22" data-ylk="elm:itm;elmt:link;t1:a2;t2:article;t3:body;t8:d1e01740-74eb-3786-b2a9-cecb5f31358b;t9:18;itc:0;" href="http://www.prevention.com/health/health-concerns/your-body-sugar-infographic?cid=Synd_YahooHealth_9NewFatFactsThatllBoostWeightLossEfforts_Article_August14_YourBodyOnSugarINFOGRAPHIC" id="yui_3_15_0_1_1409080580595_706" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank">infographic of what sugar does to your body</a>. Aside from increasing wrinkles and inflammation, it adds unwanted pounds and exacerbates blood sugar issues, increasing insulin resistance and damaging your kidneys. Bummer.<br /><br /> One type of fat you should never eat? Trans fats. These are non-nutritious fats that can actually alter your cells. They have been shown to increase bad cholesterol, and decrease good cholesterol. Check the Nutrition Facts label and the ingredient list. If the Nutrition Facts label says the product has "0 g trans fat," that doesn't necessarily mean it has no trans fats. It could have up to half a gram of trans fats per serving. So check the ingredient label to see if "partially hydrogenated oils" is on the list. Those are trans fats.<br /><br /> I've said this before, and I'll say it again: the best way to avoid cravings is to crowd them out with lots of fresh vegetables, protein, healthy fats, and fruits. If you eat the 9 cups of vegetables we should be striving for every day, it's pretty tough to eat other stuff, because you just don't have the room. Fill your plate with veggies. Add a little protein (chicken, fish, meat, nuts). It takes longer to eat, you register fullness, and your body register satiety (your body realizes it got the nutrients it needed).<br /><br /><br /> </div>
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Remember at the end of August, I'll be handing out those logs for anyone that wants to try my "Daily Exercise Challenge". Clients, class participants and small group trainees are all welcomed!<br /><br /> Complete the sheet to get entered into a drawing for a 1/2 hour personal training session with me!<br /> </div>
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Low carb bread? You bet! I finally found a recipe that really tastes GOOD!! If you have a nut allergy, I'm afraid this particular one won't work, but if it's not a problem, read on! Here I've listed 1 TBSP honey--with the honey, this is 2.1 net carbs per slice. If you replace with a tsp of Stevia, that drops to 1 net carb per slice. Plus it's super filling!</div>
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Coconut Milk Bread (credit to):</h1>
<a href="http://www.thespunkycoconut.com/2013/01/coconut-milk-bread/" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;">http://www.thespunkycoconut.com/2013/01/coconut-milk-bread/</a>)<br /> <div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
gluten-free, grain-free, dairy-free, Paleo</div>
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<strong>Wet Ingredients:</strong><br /> 1 & 1/4 cups coconut milk, room temperature (unsweetened almond milk also works)<br /> 4 whisked eggs, room temperature<br /> 1/4 cup melted coconut oil<br /> 1 tablespoon apple cider vinegar<br /> 1 tablespoon honey (can be 1 tsp stevia)</div>
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<strong>Dry Ingredients:</strong><br /> 2 cups | 240g almond flour (I have used both Bob’s and Honeyville in this recipe)<br /> 1/2 cup | 70g coconut flour, sifted to remove any lumps<br /> 2 tbsp psyllium husk powder<br /> 1 teaspoon sea salt<br /> 3/4 teaspoon baking soda</div>
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<strong>Instructions:</strong><br /> Preheat the oven to 350 degrees.<br /> 1) Lay a piece of unbleached parchment paper across the bread loaf pan so that it goes down one of the long sides, across the bottom and back up the other long side.<br /> NOTE: If you use a different bread loaf pan the cooking time may change.<br /> 2) Grease the two exposed glass ends of the dish. Set aside.<br /> 3) Add dry ingredients to a small mixing bowl and whisk to combine.<br /> 4) Add wet ingredients to a medium sized mixing bowl. Mix with an electric mixer.<br /> 5) Add whisked dry ingredients to wet mixed ingredients. Mix with an electric mixer.<br /> 6) Using a flexible silicone spatula, scoop half of the batter into the prepared pan, and press it down firmly.<br /> 7) Add the rest of the batter to the dish using the flexible silicone spatula, and press down firmly again. (The top should be smooth and level when you’re finished.)<br /> 8) Bake for about 70 minutes.<br /> 9) Let the bread rest in the pan until cool.</div>
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<strong>Small Group Training </strong>is starting anew! With fall, our challenge is to get back into a routine. With that in mind, I will be offering several options to get fit, lose weight, work on your goals...<br /><br /><strong>Wednesdays, 9am-10am</strong>; <em><strong>FITT (Focus Integrated Team Training)</strong></em>. This will focus on exercises that work with your capabilities, while still providing a fat burning workout! $99 for 6 weeks.<br /><br /><strong>Fridays, 10am-10:30 am</strong>, <em><strong>TRX YOGA FUSION</strong></em>>>>I'm using my 200 hour certification in yoga, and mixing it with my knowledge of the TRX as a tool to make a challenging fusion of the two. $79 for 6 weeks.<br /><br /><strong>Saturdays, 11:30am-12:30am</strong>; <em><strong>FITT (Focus Integrated Team Training</strong></em>). This will focus on exercises that work with your capabilities, while still providing a fat burning workout! $99 for 6 weeks.</div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-46030938913816103822014-09-10T09:50:00.002-05:002014-09-10T09:50:55.764-05:00Total Body Exercise is best...<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's Tip of the week is designed to help you and your family to live happier, healthier lives.</div>
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What exercise or type of exercise is the best for burning fat?</h1>
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A common question--usually regarding the choice between cardio, and weight lifting.</h3>
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The answer is more complex. It's not just a choice between cardio and weight lifting, it also matters how you are programming your body, and how you are performing your exercises. Cardio-respiratory exercise burns calories NOW. Right now, in this moment, on the treadmill, you are burning calories. Weight lifting exercise burns less calories at the time of the workout, but your body continues to respond for the next 24 hours, repairing microscopic tears and making the muscles stronger. So either way, your are burning calories. Additionally, that muscle you built is metabolically active tissue...so it burns calories even at rest. Woo hoo!<br /><br /> Here's the rub. Abs are made in the kitchen. You really are what you eat. You can program your body to be a fat burning machine, or you can program it to store, store, store fat. We've been talking about crowding out the bad stuff, eating the good stuff, and making good choices, but why is this so important? If you choose non-nutritive, high calorie food-like products (they're not actually food, they are chemicals and have essentially no nutrient content--think Cheetos or white bread), you are telling your body to eat! You are literally starving, while loading your body with sugar! Over time, your body will store more fat, even if you are watching your calories--it's never registering true fullness, because your are not satiated. Your brain never got the message that you ate enough, because it didn't receive nutrition. If you are choosing high nutrient dense foods like fruits and vegetables, healthy fats (avocado, grass fed butter, coconut oil, olive oil) and high quality protein, your body will stop craving sugar and start burning fat. The message you are sending is "hey, I have plenty. You don't need to store that." You also aren't sending a boat load of sugar into your system (which gets stored as... you guessed it--FAT).<br /><br /> Back to the exercise, though, below are some tips to maximize your workout success:<br /><br /> 1. Use total body exercises whenever possible. Squats with overhead presses, push ups, pull ups, pulley twists: anytime you can use your whole body, you are burning more calories, and being efficient about your workout.<br /> 2. Use exercises that make you stand, balance, and use free weights as much as possible. Pulleys are great, too. When I design a workout, I have to keep in mind any physical limitations, but I try to use free weights, balance, and standing exercises, whenever I can. Standing burns more than sitting, balancing uses your core as well as your lower body, and pulleys and free weights force you to work both sides equally, as well as incorporating a balancing aspect.<br /> 3. Utilize intervals to get your heart rate up. HIIT (High intensity interval training) is not for everyone (some do have limitations that preclude this), but many of you can incorporate some interval training into your cardio. The end result? You get better results, in less time. I use these in spin classes, and also in my FITT small group training. Say you are walking on the treadmill--start out walking, run for 1 minute, walk for a minute. Or on a bike, double your pedaling speed for 30 seconds, and reduce to normal for 30 seconds. Using intervals means you burn more calories in less time.<br /><br /> 4. Change it UP! If you are doing the same exercises, in the same way, with the same weight, that you've done for the last year, you will get nothing new out of them. You need to change the workout every 6-8 weeks to keep getting maximal results. I do that automatically for my ongoing clients, but you can do it yourself, as well.<br /><br /> 5. Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result. When it comes to getting lean and fit, your body responds to quality over quantity. Well chosen exercises, and a well designed program will help with that.<br /> </div>
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<strong>Grilled Eggplant and Zucchini with Salsa Verde!<br /> Salsa Verde</strong></div>
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<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">3 anchovy fillets </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">1 garlic clove, chopped </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">2 teaspoons red-wine vinegar </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">1/2 cup extra-virgin olive oil </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">1 cup loosely packed flat-leaf parsley leaves, chopped </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">1 cup loosely packed mint leaves, chopped </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">Kosher salt </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">Freshly ground black pepper </span></li>
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Grilled Vegetables</h2>
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<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">1 pound eggplant, cut lengthwise into 1/2-inch-thick slices </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">1 pound medium zucchini, cut lengthwise into 1/2–inch-thick slices </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">1/4 cup extra-virgin olive oil </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">Kosher salt </span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients">Freshly ground black pepper</span></li>
<li class="spx_inspected_extr spx_global" style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span itemprop="ingredients"><span><span itemprop="ingredients"><span>SALSA VERDE Using a mortar and pestle, pound and mash the anchovies and garlic to a paste. Stir in the vinegar, then add the oil in a slow stream, stirring constantly. Add the herbs, then season with salt and pepper. Set aside. </span></span></span></span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span>GRILLED VEGETABLES Light a grill or preheat a grill pan. Brush the eggplant and zucchini slices on both sides with the olive oil and season with salt and pepper. Grill the vegetables over moderate heat, turning once, until lightly charred and tender, 10 to 15 minutes. </span></li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><span>Arrange the vegetables on a serving platter. Spoon some of the salsa verde over the vegetables, and serve the remaining sauce on the side.</span><br /> </li>
<li style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%;"><div id="endnotes">
The salsa verde can be made 3 hours ahead.</div>
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My Schedule of classes! Come and join me for some fun group exercise classes! My fall schedule includes even more free classes, and some specialized small group trainings ($) as well.<br /><br /> Monday: Pump Up (just like Body Pump, but I choreograph myself) 6am, 11am<br /> Yoga (River Glen) at 6:30 pm<br /> Tuesday: Pilates, Pilates and Yoga! (Northshore) 8:15 am, 6pm, 7pm<br /> Wednesday: Burn and Firm, 6:10am (RG)<br /> Thursday: Pilates (NS) and Spin (RG), 8:15am, 9:15am<br /> Friday: Burn and Firm, 6:10 am (RG)<br /> Saturday: Spin and Core (RG), 9:15 am, 10 am<br /><br /> Small group trainings...so far, I have one person for each one...<br /> Wednesdays at 9am, FITT<br /> Fridays at 10 am, TRX Yoga fusion! (this is NEW)<br /> Saturdays at 11:30 am, FITT<br /><br /> </div>
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September Challenge:<br /><br /> I give you a calendar for the month. You log DAILY exercise for the entire month: this can be your trainings, small group trainings with me, classes, etc. You hand in your sheet to me on 9/30 and get entered into a drawing for a free 1/2 hour session with me:) The PDF link below will lead you to a calendar to print out. I will also have copies made by tomorrow!<br /><br /><a href="http://www.thecalendarspot.net/wp-content/uploads/2013/12/Printable-Blank-PDF-September-2014-Calendar.pdf" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;">http://www.thecalendarspot.net/wp-content/uploads/2013/12/Printable-Blank-PDF-September-2014-Calendar.pdf</a><br /><br /><br /> </div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0tag:blogger.com,1999:blog-4128626306702207034.post-48699166171061385782014-09-10T09:49:00.001-05:002014-09-10T09:49:59.408-05:00Muscles!<div dir="ltr" style="text-align: left;" trbidi="on">
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Melissa's tip of the week is designed to help you and your family to live happier, healthier lives.</div>
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Aside from being eye candy, muscle does some really important things for your overall health.<br /> </h1>
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"One of the things that healthy muscle does is that it sends out hormones, from the muscle itself to the fat, to tell the fat to burn more calories." Dr. Lee Kaplan</h3>
<br /> At the bottom of this article, there is a link. This is a Q & A session with Lee Kaplan, MD, PhD about content related to the Metabolic Applied Research Strategy (MARS) Massive Open Online Course (MOOC). It was sent to me just last night by an endocrinologist, who thought I might find the message interesting, which I did. And now, I would like to share it with you.<br /><br /> This discussion debunks some of our previous myths about the role of diet and exercise in weight management. And if you look at the articles I've written in just the previous weeks, they are actually right in line with what Dr. Kaplan is saying.<br /><br /> Almost 20 years ago, I was 296#. I hit rock bottom when I looked in the mirror after having my daughter, and realized I no longer had an hourglass figure. All along the way, as I gained weight, I was in denial: I could see that weight was coming on, but I was still an hourglass--I gained in my hips, but my waist stayed in proportion. When I decided to lose it, I did two things--I began exercising, and I began to log my food. I diligently counted the calories in and the calories out. Dr. Kaplan states that it's not the amount of calories going in, but rather the food choices that make the difference in re-programming your body for weight loss. When I look back, I realize that my food choices HAD to change, in order to be fully satisfied on less calories. So I accidentally fell into the pattern that would help me to take off about 145#.<br /><br /> But more than this, the muscle I built while exercising, particularly as I started to lift weights, started to send the right messages to my fat cells. Again, I thought it was about the total amount of calories I was burning, but it's actually much more than that! It's about the messages that my healthy muscles were sending to the fat cells. (Burn more calories!) Muscle is metabolically active tissue, well worth having and nurturing! It gets your hormones to work for you.<br /><br /> Beyond the role in weight management, building muscle helps to stabilize joints, decreasing pain from arthritis and bursitis, MS, Fibromyalgia, and many other painful issues. Strong muscle equals strong bones, which means if you keep at it, you can keep your bones strong throughout your life, and if you already have a loss of bone, you can stall and sometimes even reverse that utilizing weight bearing exercise.<br /><br /> So it's not about killing yourself in the gym, but eating whatever you want. And it's not about starving yourself of the quantity of food that will make you feel satisfied. It's about getting your body to work for you, instead of against you. It's about making high quality food choices, and getting enough movement to stimulate the muscles to send the right messages--burn fat! She's moving again! Give me some energy to use!<br /><br /> You can check out the discussion here:<br /> <div style="-ms-text-size-adjust: 100%; -webkit-text-size-adjust: 100%; color: #606060; font-family: Helvetica; font-size: 15px; line-height: 150%; margin: 1em 0px; padding: 0px; text-align: left;">
<a href="http://youtu.be/QuHQ35hX2Gk" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;">http://youtu.be/QuHQ35hX2Gk</a></div>
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This recipe is from <a href="http://www.mygutsy.com/" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;">www.mygutsy.com</a>. She has some great recipes for health conscious folks like us!<br /><br /> I tried this Banana Bread recipe last night, and made one change: she calls for 5 TBSP of honey, I used 3--she calls for stevia in addition, I omitted that. It was plenty sweet!</div>
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1 cup coconut flour (<a href="http://amzn.to/1bBZxt7" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">Organic Coconut Flour</span></a><span style="color: #a17244;"><img alt="" border="0" height="1" src="https://d2q0qd5iz04n9u.cloudfront.net/_ssl/proxy.php/http/www.assoc-amazon.com/e/ir%3Ft%3Dhttpwwwmygutc-20%26amp%3Bl%3Das2%26amp%3Bo%3D1%26amp%3Ba%3DB000KENKZ8" style="-ms-interpolation-mode: bicubic; border-image: none; border: currentColor !important; height: auto !important; margin: 0px !important; text-decoration: none;" width="1" /></span>)</div>
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1 1/2 cup <em>very ripe</em> bananas (2-3 bananas)</div>
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4 pastured eggs</div>
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6 tbsp butter or <a href="http://amzn.to/174H3w2" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">coconut oil</span></a> (melted)</div>
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5 tbsp <a href="http://amzn.to/18zOLCs" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">raw honey</span></a> or <a href="http://www.mygutsy.com/2012/07/17/vanilla-honey/" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">vanilla honey</span></a></div>
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2-3 squirters full of <a href="http://amzn.to/19oBcmc" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">stevia</span></a> (40-60 drops drops in a squirt) *optional</div>
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1/4 tsp <a href="http://amzn.to/GC1LNN" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">sea salt</span></a></div>
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1tsp-1 tbsp <a href="http://amzn.to/16Jj0tn" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">cinnamon</span></a></div>
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1/2 tsp <a href="http://amzn.to/1f45OS0" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">baking soda</span></a></div>
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1 tbsp <a href="http://amzn.to/18zPinW" style="-ms-text-size-adjust: 100%; -ms-word-wrap: break-word; -webkit-text-size-adjust: 100%; color: #6dc6dd; font-weight: normal; text-decoration: underline;" target="_blank"><span style="color: #a17244;">vanilla</span></a><br /><br /> You can sift your coconut flour if you feel it is settled, or too dense (Bob's Red Mill can be a bit like that).<br /><br /> Honestly, I just put it all in the mixer, and then mix it up for a minute or two, until everything is combined. Easy.</div>
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Bake for 1 hour and 15 minutes. The top and edges should be a golden brown color. Remove form oven and let it cool for 15 minutes in the pan. Store in a nontoxic container in the fridge. - See more at: http://www.mygutsy.com/coconut-flour-banana-bread/#sthash.oN85IbsB.dpuf<br /> </div>
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Exercising together can be so much more fun! Small Group Training is even better, because you get more individual attention!<br /><br /><strong>Wednesdays, 9am</strong>, FITT! this group will go! I have 2 signed up already, and it begins next week:) $99 for 6 weeks!<br /><br /><strong>Saturdays, 11:30 am</strong>, FITT! this group will go! I have 3 signed up already, and it begins next week! $99 for 6 weeks!<br /><br /><br /><strong>Fridays, TRX yoga fusion</strong>--I will be doing a free sample class <strong>THIS FRIDAY at 10am</strong>. If you want to try it, you're curious, or your feeling adventurous, come and join me!<br /><br /><br /> </div>
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<strong>Positive thought for the day:</strong><br /><br /><strong><em>I may not be there yet, but I'm closer than I was yesterday!</em></strong><br /><br /><strong>Positive affirmation for the day:</strong><br /><br /><strong><em>I am stronger than any excuse!</em></strong><br /><br /> </div>
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Melissahttp://www.blogger.com/profile/08880341868421752773noreply@blogger.com0