Check out my new Blog at:
www.healthandfitnesselements.com
(it has the same address without the .blogspot at the end!)
The new blog has a search engine so you can find past articles by typing in search words. It also has a Twitter link to check out my "tweets"!
Check out my new contest starting on January 29th!
Saturday, January 16, 2010
Wednesday, December 9, 2009
Congratulations to the Back on Track Fitness Challenge winners!
1st place and winner of $550 Cash - Jeff Peterson (11.02%) Lost 27.5 Lbs!!!!
2nd place and winner of a training session, Body Gem metabolism test and BalanceLog nutrition software - Jolene Kidder (9.03%)
3rd place and winner of a massage and a BodyGem metabolism test - Carla Rainone (7.75%)
Honorable Mention and winner of a BodyGem metabolism test - Mary Janda (6.92%)
The next fitness challenge starts in February 2010. Stay tuned for details!!!
2nd place and winner of a training session, Body Gem metabolism test and BalanceLog nutrition software - Jolene Kidder (9.03%)
3rd place and winner of a massage and a BodyGem metabolism test - Carla Rainone (7.75%)
Honorable Mention and winner of a BodyGem metabolism test - Mary Janda (6.92%)
The next fitness challenge starts in February 2010. Stay tuned for details!!!
Black Bean and Chicken Soup
Serves: 6, 1 1/3 Cup Servings
1 C. Refried Black Beans *
1 C. Organic Chicken Broth
1 C. Organic Pace Picante Sauce, mild or medium depending on preference
1 C. Water
1 C. Canned Black Beans, Rinsed *
1 C. (Approx. 6 ounces) Cooked Chicken Breast, cut into bite sized pieces*
1 C. Frozen Corn
1, 4 oz. can diced green chilies
1 C. Kraft Free (Fat Free) Shredded Cheese (You can substitute low fat cheese if desired!)
*Replace the refried black beans and canned black beans with pinto bean products if desired! Substitute extra lean ground beef for the chicken.
Combine refried beans, chicken broth, salsa and water in a large soup pot. Stir over medium heat until smooth and it begins to gently boil. (Watch the heat, the refried beans can burn easily!) Add remaining ingredients, cooking over medium heat. Stir occasionally until heated through and cheese is melted. This recipe is awesome with extra lean ground turkey or extra lean ground beef instead of chicken! Make this and freeze ahead in a large freezer bag for an easy meal!
Calories: 200
Protein: 21
Carbs: 25
Fat: 1.8
Ratios: 41-51-8
Without Fat Free Cheese (7, 1 1/3 C. Servings)
Calories: 149
Protein: 12.6
Carbs: 20.4
Fat: 1.85
Ratios: 34-55-11
1 C. Refried Black Beans *
1 C. Organic Chicken Broth
1 C. Organic Pace Picante Sauce, mild or medium depending on preference
1 C. Water
1 C. Canned Black Beans, Rinsed *
1 C. (Approx. 6 ounces) Cooked Chicken Breast, cut into bite sized pieces*
1 C. Frozen Corn
1, 4 oz. can diced green chilies
1 C. Kraft Free (Fat Free) Shredded Cheese (You can substitute low fat cheese if desired!)
*Replace the refried black beans and canned black beans with pinto bean products if desired! Substitute extra lean ground beef for the chicken.
Combine refried beans, chicken broth, salsa and water in a large soup pot. Stir over medium heat until smooth and it begins to gently boil. (Watch the heat, the refried beans can burn easily!) Add remaining ingredients, cooking over medium heat. Stir occasionally until heated through and cheese is melted. This recipe is awesome with extra lean ground turkey or extra lean ground beef instead of chicken! Make this and freeze ahead in a large freezer bag for an easy meal!
Calories: 200
Protein: 21
Carbs: 25
Fat: 1.8
Ratios: 41-51-8
Without Fat Free Cheese (7, 1 1/3 C. Servings)
Calories: 149
Protein: 12.6
Carbs: 20.4
Fat: 1.85
Ratios: 34-55-11
Immune Health and your Lymphatic System
A strong immune system makes you feel balanced, happy and whole. One of the ways to keep your immune system strong is to stimulate the bodies lymphatic system with exercise. The lymphatic system has no central pump and depends on muscle contraction through deep breathing, exercise and manual manipulation to move fluid. Immune system function can be significantly increased, improving metabolism and helping the body to eliminate waste and toxins.
Because lymph cleanses nearly every cell in your body the negative effects of chronic lymph blockages include but are not limited to:
• Frequent cold and flu infections
• Joint pain
• Headache and migraine
• Menstrual cramps
• Arthritis
• Loss of appetite
• Fatigue
• Mood irregularities
• Depression
• Acne
• Cellulite
In addition to exercise, holistic therapies that stimulate lymphatic drainage and assist in detoxification include massage therapy, dry skin brushing and therapeutic showers. Your immune system function can be significantly enhanced, improving metabolism and helping the body to eliminate waste and toxins.
Because lymph cleanses nearly every cell in your body the negative effects of chronic lymph blockages include but are not limited to:
• Frequent cold and flu infections
• Joint pain
• Headache and migraine
• Menstrual cramps
• Arthritis
• Loss of appetite
• Fatigue
• Mood irregularities
• Depression
• Acne
• Cellulite
In addition to exercise, holistic therapies that stimulate lymphatic drainage and assist in detoxification include massage therapy, dry skin brushing and therapeutic showers. Your immune system function can be significantly enhanced, improving metabolism and helping the body to eliminate waste and toxins.
Sunday, November 1, 2009
Pumpkin Pie Bars
1 c. Low-fat Graham Cracker crumbs (crumbs can be made in food processor)
*Note: Gluten Free Graham cracker crumbs work great! Try “Out of the Breadbox” brand!
2 Tbsp, Land-O-Lakes light butter, melted (or substitute with brand of choice)
4 Egg whites
15 oz. can solid pumpkin
14 oz. can fat free sweetened condensed milk (not evaporated!)
1 Tsp. pure vanilla extract
2 Tsp. pumpkin pie spice
½ Tsp. salt
½ C. fat-free whipped topping
Preheat oven to 425º. Spray an 8 x 8 inch baking dish with non-stick cooking spray. Combine graham cracker crumbs with melted butter and mix well. The crumbs should almost stick together. Pour the mixture into baking dish. Press into a crust, using waxed paper.
In a large bowl, mix egg whites, pumpkin, condensed milk, vanilla, pie spice and salt until well combined. Pour mixture over crust and bake 15 minutes. Reduce heat to 350º and bake an additional 30-35 minutes or until a knife inserted in the center comes out clean. Cool, then slice bars. Serve with ½ TBSP fat-free whipped topping on each piece.
Serves: 16
Calories: 117
Protein: 3
Carbs: 21
Fat: 2
Ratios: 10-74-16
*Note: Gluten Free Graham cracker crumbs work great! Try “Out of the Breadbox” brand!
2 Tbsp, Land-O-Lakes light butter, melted (or substitute with brand of choice)
4 Egg whites
15 oz. can solid pumpkin
14 oz. can fat free sweetened condensed milk (not evaporated!)
1 Tsp. pure vanilla extract
2 Tsp. pumpkin pie spice
½ Tsp. salt
½ C. fat-free whipped topping
Preheat oven to 425º. Spray an 8 x 8 inch baking dish with non-stick cooking spray. Combine graham cracker crumbs with melted butter and mix well. The crumbs should almost stick together. Pour the mixture into baking dish. Press into a crust, using waxed paper.
In a large bowl, mix egg whites, pumpkin, condensed milk, vanilla, pie spice and salt until well combined. Pour mixture over crust and bake 15 minutes. Reduce heat to 350º and bake an additional 30-35 minutes or until a knife inserted in the center comes out clean. Cool, then slice bars. Serve with ½ TBSP fat-free whipped topping on each piece.
Serves: 16
Calories: 117
Protein: 3
Carbs: 21
Fat: 2
Ratios: 10-74-16
Elegant Cranberry Chicken
1 c. Kraft Free French Style Fat Free Dressing
1, 16 oz can Ocean Spray Whole Berry Cranberry Sauce
1 Pkg. (4 TBSP) Lipton Onion Soup Dip Mix (1 Envelope from a package of 2)
4, 4 oz. Boneless, Skinless Chicken Breasts
Preheat oven to 350º. Spray an 13 x 9 inch baking dish with non-stick cooking spray. Place chicken in the baking dish. Mix the dressing, cranberries and soup mix together in a medium size bowl. Pour cranberry mixture over the chicken. Bake for approximately 30 minutes. (Juices should run clear from chicken or check with a meat thermometer.)
This recipe also goes well with Cornish Game Hens. Cook hens according to package directions. Pour sauce over hens during the last 30 minutes of cooking!
Serves: 4
Calories: 444.9
Protein: 35.5
Carbs: 66.5
Fat: 4.1
Ratios: 32-60-8
1, 16 oz can Ocean Spray Whole Berry Cranberry Sauce
1 Pkg. (4 TBSP) Lipton Onion Soup Dip Mix (1 Envelope from a package of 2)
4, 4 oz. Boneless, Skinless Chicken Breasts
Preheat oven to 350º. Spray an 13 x 9 inch baking dish with non-stick cooking spray. Place chicken in the baking dish. Mix the dressing, cranberries and soup mix together in a medium size bowl. Pour cranberry mixture over the chicken. Bake for approximately 30 minutes. (Juices should run clear from chicken or check with a meat thermometer.)
This recipe also goes well with Cornish Game Hens. Cook hens according to package directions. Pour sauce over hens during the last 30 minutes of cooking!
Serves: 4
Calories: 444.9
Protein: 35.5
Carbs: 66.5
Fat: 4.1
Ratios: 32-60-8
Staying Healthy During the Holidays..........
Staying healthy through the holiday season is a challenge and I strongly believe that there are two tips that are the most critical. Staying on track with a healthy diet and maintaining a regular exercise program are key. You also need to make sure you are getting adequate rest and are paying attention to keeping a good balance in your schedule. Some people would tell you to avoid stress but they obviously live in an alternate universe!
Exercise activity is as crucial now as it is in any season. Working with weights and doing aerobic exercise are vital to staying fit and strong to support immune function and circulation. A strong, healthy body is less likely to get sick. As the weather cools, stretching is even more important, as is having indoor exercises we can do. Yoga, Pilates and other flexibility-enhancing movements are helpful at keeping us youthful. Strength training offers benefits beyond physical strength. It improves bone density, weight maintenance, boosts your metabolism, improves self image, strengthens the heart and circulatory system and prepares you for physical activity and reduces stress! It’s also important that you take time to relax and recharge your body with adequate sleep to assist in exercise recovery. Make time for your workouts and don’t cheat yourself on this during the holiday season.
Good nutrition supports our health and immune system during times of stress. Eat a diet that is low in refined carbohydrates and sugar. It decreases blood sugar fluctuations and helps us to maintain a healthy weight. Eat 5-6 small meals a day that are low glycemic and include protein, which supports muscle growth and keeps your blood sugar stable. If you feel tempted to eat the M & M’s at the office, try a handful of nuts instead. Immune supportive nutrients can help us prevent common illnesses and assists our body in detoxification. USANA health pack 100 offers exceptional immune system support by supplying Optimal Daily Intake amounts of vitamins, minerals and antioxidants. (There is a link to USANA on the right of the page!)
Stay healthy and enjoy the holidays!
Exercise activity is as crucial now as it is in any season. Working with weights and doing aerobic exercise are vital to staying fit and strong to support immune function and circulation. A strong, healthy body is less likely to get sick. As the weather cools, stretching is even more important, as is having indoor exercises we can do. Yoga, Pilates and other flexibility-enhancing movements are helpful at keeping us youthful. Strength training offers benefits beyond physical strength. It improves bone density, weight maintenance, boosts your metabolism, improves self image, strengthens the heart and circulatory system and prepares you for physical activity and reduces stress! It’s also important that you take time to relax and recharge your body with adequate sleep to assist in exercise recovery. Make time for your workouts and don’t cheat yourself on this during the holiday season.
Good nutrition supports our health and immune system during times of stress. Eat a diet that is low in refined carbohydrates and sugar. It decreases blood sugar fluctuations and helps us to maintain a healthy weight. Eat 5-6 small meals a day that are low glycemic and include protein, which supports muscle growth and keeps your blood sugar stable. If you feel tempted to eat the M & M’s at the office, try a handful of nuts instead. Immune supportive nutrients can help us prevent common illnesses and assists our body in detoxification. USANA health pack 100 offers exceptional immune system support by supplying Optimal Daily Intake amounts of vitamins, minerals and antioxidants. (There is a link to USANA on the right of the page!)
Stay healthy and enjoy the holidays!
Subscribe to:
Posts (Atom)
