Wednesday, October 28, 2009

How many calories are in your Halloween candy?


As Halloween is just around the corner, I thought I would share this information with you, in an attempt to help you (and me) JUST SAY NO! Seriously, I know how easy it is to pound away 10 of those little snack size candy bars during a commercial break without even realizing it. So before you rationalize their small size as being "just a fraction of a normal candy bar," and therefore "way less bad for me," stop and look at the list below and think about what you are eating. I know I will (try)!


Nestle’s Crunch – Fun Size 3 bars=210 calories 

Peanut M&M’s – Fun Pack 2 bags=80 calories
 
M&M’s – Fun Pack 2 bags=180 calories

Snicker’s – Fun Size 2 bars=160 calories
 
Milky Way – Fun Size 2 bars=150 calories
 
Kit Kat – Fun Size 2 bars=100 calories 

Hershey Chocolate Bar – Fun Size 1 bar=90 calories/ 5grams of fat 

Reese’s Cup – 1 cup=80 calories 

Butterfinger – Fun Size 1 bar= 100 calories 

Twix – Fun Size 1 bar= 80 calories 

York Peppermint Pattie – 1 pattie=70 calories 

Twizzlers – 1 treat size pkg= 45 calories 

Almond Joy – 1 snack size bar = 90 calories 

Milk Duds – 1 treat size box = 40 calories 

Butterfinger – 1 snack size bar = 100 calories 

Milky Way – 1 snack size bar = 90 calories 

SweetTarts – 1 treat size pkg. = 50 calories 

1 Tootsie Pop – 1 pop = 60 calories 

1 Tootsie Roll – 1 small roll = 13 calories

(list found on www.fitnessforlife.com)

Tuesday, October 27, 2009

Monday and Tuesday's exercise

Yesterday my week began with an intense spin class. My usual instructor, Hazel, was out, and her replacement was a gal named Jeanette. Whoa, I think someone out to tell CanDo that they have a robot working for them! This girl could pedal so fast, it seemed inhuman. Seriously - even on my best day, I couldn't spin like that. So, while keeping up with her was almost comical at times, she did motivate me with great music, and several "sprints." She even split the room into 2 and had us "race" against each other. A great way to get the class pumped up!

Today I took kickboxing with Cheryl. Whoa - she turned it up a notch with several sets of pushups in between rounds of choreography. And I am proud to say I almost got all 4 sets of 16 one my toes. (near the end of the last set I took it down to my knees)  But, let me point out that she burned out our chest and shoulders with other goodies that made all those pushups extra difficult - punches holding hand weights. We did fast and slow jabs, uppercuts and elbow strikes holding the hand weights. Whew - that was tough!

After kick class was over, I stayed for Body Pump. As usual Shannon puts on a good class. Her voice was sounding so strained - she said she was losing it. Yet, she never stopped with her motivating "come one, you can do it, keep pushing, don't give up," and other phrases to ensure we didn't wuss out. I was sure by the end of the hour she wouldn't have a voice left. I was wrong. But, I hope she didn't have any other classes to teach.

I felt pretty spent at the end of the morning. Some nasty thing crawled into my throat the other day and I've been feeling kind of crappy. Besides the sore throat, I am a little fatigued, especially at night. I really felt that after class. And as expected, my 40-pound boy wanted mommy to hold him on the walk to the car. Dead-woman-walking.

I made it though, and feel better having gotten through my workouts. Now for tomorrow!!

New video to blast away belly fat


I was thinking last night about my workout regimen back in the day before I had Saxon and how it differs from what I am doing now. And back then I really was doing a lot of the same things I do today: kickboxing, Body Pump, walking, etc. However, back then I did step classes (which my gym does not offer now). But, back then I did not spin like I do now - so I don't feel I am missing any cardio

One difference is the lack of abdominal exercise I get now. Back in the day I used to take a half hour abs class a few times a week. And I had a really great flat midsection. So, I now intend to add a half hour of abs to my schedule 4-5 days a week and see how that makes a difference.

I perused the local Target and found this video. I want to work my way up to the P90X abs workout, but thought this Denise Austin video might be a good way to start out.
There's 7 fat-burning ab workouts, including pilates and yoga.

So stay tuned friends, and I'll let you know what I think of it, and if it's making a difference for me.

Crazy scale?

Last night I almost had a coronary when I weighed myself. I actually gained 3 more pounds!! (I am restraining the curse words I was spewing at the time)

I hadn't weighed myself in over a week, and was really hoping to see the numbers go down. That 3 pound gain was enough to get my ass back into gear again with the better eating. So today I had very sensible selections for each meal and made sure the portion sizes were correct and didn't have any seconds.

Now, here's my question - when I weighed myself tonight, I was 4.5 pounds lighter than last night!! Is my scale screwed up? Is it possible to lose that kind of weight in a day??

I hope tomorrow it's another 4 pounds less!! LOL

Have you seen the 5-year old weightlifter video?

So this video is making the waves around the internet. It's a 5 year-old Romanian boy, who is shown achieving some incredible weight-lifting and gymnastics. While I wouldn't condone this kind of exercise or behavior for my own son, I do think it's pretty amazing he can do most of this stuff. Is it healthy for a young child? I don't think so. I'll leave that debate for the health professionals and Romania's child and youth services.


Thursday, October 22, 2009

Legs SO SORE!!!

Can you say, "owwwweeee!!!"

Good God, my legs hurt like a mother today. I took a sculpting class yesterday after latin dance, and Shannon had us doing some new goodies that gave my quads a beating! She incorporated a lot of repetitive moves that you might find yourself doing everyday around the home - like bending down to pick something up off the ground. After about a gazillion reps, I felt my poor legs melting - literally, it felt like the muscles turned to mush and might ooze out of my pores when I tried to take a step. I remember walking out to get a drink and thinking about how embarrassing it would be if my legs gave out by the water fountain!

I was able to go to the gym this morning and take spin class. However, as the day progresses, these pegs are beginning to really tighten up and give me grief. I just walked Charlotte and thought each step was torture. But, as we all know, this is proof that whatever I did yesterday was worthwhile. And the pain will go away - eventually. So, all in all, its worth it!


Wednesday, October 21, 2009

Appreciate the Process

I received this month's e-newsletter from a trainer at Can-Do, named Frank Blenman. If you recall an earlier post I wrote about him, he had subbed a kick-boxing class and it felt like a hardcore boot camp!

He writes an article this month about appreciating the time it takes to reach your goals, and how there is no quick fix. I struggle with this topic, as I want to see results now -not in another year. So, I thought I would share his words, which might help some of you too, who are in my boat - the speed boat! 

Do you know that the diet industry is like no other industry?  It has a failure rate in the 90th percentile, yet it is a trillion dollar industry!  Do you know why?  Because we are fixated on fast results, therefore, we are constantly looking for the next fastest way to achieve weight-loss or the "perfect" body.
 
Do you own any fitness equipment that you ordered based on an infomercial such as a Bowflex or the AbEngergizer?  How many times did you use it?  What is it being used for now, temporary clothing hanger?   "As seen on TV" at-home exercise equipment is another industry that makes billions.  The manufacturers count on your haste for results.  They know that their product may not work, or that for it to work, it must be done in conjunction with a legitimate exercise and diet program.   You can say the same for "fat-loss" and "weight-loss" pills.  The promise of quick results without the soreness or fatigue of working out is the great lure.  Why?

We have come a long way as a society:  from horse and buggy to planes, trains and automobiles; from telegrams to texts; from messenger birds to the internet.  With such advancements, and more to come, we as a people expect that everything should be done faster, including accomplishing our physique changes.   We celebrate those among us for having a "beautiful" body, or fit build or having lost significant weight or winning a championship.  We ask them how they did it.  Some answer truthfully, "with hard work, blood, sweat and tears."   Acknowledging that, we set off on our own paths, looking for shortcuts in hopes of achieving the same results with less work.

My real question to you is, "why is hard work, dedication, and patience good enough for some people, but not good enough for you?"   Media and entertainment present illusions that many things happen overnight, but that is far from the truth.  For those of you who have started and stopped, failed or given up on achieving whatever goals you've set for yourself, ask the question: "Was I expecting shortcuts to provide me with the same end results that someone else achieved through hard work?" 

Stop looking for shortcuts.  I'll admit, sometimes they work, hence jackpot winners.  However, those occurrences are rare.  Respect the process of hard work, especially when it comes to changing our physique or competing.  You didn't put on the weight overnight, so don't expect it to melt off overnight.  Remember, most of those individuals we idolize for their muscular build or fit frame or amazing athletic ability have something in common... game planning and execution with an expectation of hard work and a lengthy process.

If you want to read more of Frank's newsletters you can find them here: http://archive.constantcontact.com/fs090/1102018909219/archive/1102649056577.html

Tuesday, October 20, 2009

Nothing like a little puke in the face!

I didn't make it into the gym today. We stayed away out of precaution for the other children in the daycare, as Saxon had a little puking incident last night.

All was going as usual for the evening - Saxon played, ate normally, and appeared to be his everyday two-year old self (which includes challenging my requests for bedtime).
It was a little after ten pm, and daddy had already fallen asleep on the couch. So, I insisted Saxon get into his own bed, and try to sleep. He quietly complained, but went, and I followed him in. I got into bed with him, which is our normal routine, and cuddled up close to my little boy. (I love laying next to him as he falls asleep because he reaches out and touches my face and generally acts so sweet.)

Just as he seemed ready to sleep, he said, "mama," and then gagged and barfed all over my face and himself! I jumped out of bed and stood stunned for a moment, as the vomit dripped off of me, and poor Saxon started to cry. He wretched again, and I grabbed him and we ran to the bathroom where he got sick into the bowl - thank goodness. In an  instant, I had him in the bathtub, and was changing my clothes and cleaning myself up. The bed was easy to clean up, and within 10 minutes Saxon seemed happy and unphased by what just happened. He was asleep about 20 minutes later.

So, I opted to keep him home from the gym today, just to be on the safe side. But, I am sure whatever caused him to get sick last night was a fluke, as he has no symptoms of sickness today. We took a dog-walk along the river and Saxon ran his heart out.

I am sad that I missed kickboxing and Body Pump though. :-(  
We'll be back at it again tomorrow. And I hope to be free and clear of any toddler bodily fluids this evening too.

Jillian gets a new show

So it looks like Jillian Michaels, the tough-love trainer from The Biggest Loser, is going to get her own reality series next year, called Losing it with Jillian. Apparently she is going to go into the homes of families in need of weight loss and teach them what it takes to make a healthy change. (sounds like Nanny 911 but with a whole lot more sweat)

Here's the press release for more info, and a link with casting information if you and your family want to invite Jillian over for some personal training.

UNIVERSAL CITY, Calif. - October 20, 2009 - NBC has partnered with popular health and wellness expert Jillian Michaels ("The Biggest Loser") and Giancarlo Chersich (Empowered Media) along with "The Biggest Loser" producers Mark Koops and Howard T. Owens of Reveille and former "Oprah" executive producer Ellen Rakieten for a riveting new life-changing alternative series "Losing It With Jillian." 

In the series, Michaels invades a different family every week to give them her own characteristic brand of tough love. She will get to the bottom of the issues each family member faces — ones that affect their health and happiness — and will arm them with the tools necessary to make life-altering changes. 

The series will also feature celebrity chef Curtis Stone who will enhance Michaels' efforts by ridding the family's kitchen of all unhealthy foods and educating them on proper nutrition, healthy ingredients, cooking tips and recipes. 

The announcement was made today by Paul Telegdy, Executive Vice President, Alternative Programming, NBC and Universal Media Studios.  

"Jillian is the world's leading lifestyle expert with a signature style all her own," said Telegdy. "Increasing numbers of families seem to need a motivational boost, and we know that Jillian is an awesome force of nature who will help them transform their lives from the inside out." 

Michaels added, "When your health is out of balance everything else suffers — finances, relationships, work and family dynamics. I'm moving in with families across the country, getting down and dirty and rooting out bad habits in every corner of their lives that are preventing them from health and happiness. Get ready America because I'm heading out and you never know, I might just end up on your doorstep so watch out!" 

"It's time for Americans to stop making excuses for being unhealthy and take back their lives. Jillian is going to show them exactly how to do just that starting in their own homes," said executive producer Mark Koops "This is a natural addition to the Reveille brand of powerful, inspirational series."  

"I love the idea of Jillian crisscrossing America to actually move in with families in desperate need of her tough love wake up call. It's the knock on your door that could save your life," said executive producer Ellen Rakieten. 

The eight-episode series for 2010 will feature Michaels, the renowned fitness trainer and wellness expert, as she helps unhealthy families to move off their collective couches and put their lives back on more rewarding tracks while Chef Stone helps with proper nutrition.  

Michaels' dramatic confrontations will produce inspirational results and ultimately, through her tough love approach, she'll help these families realize that they can finally take control of their lives and make a change for good.  

For information on how to apply to be on the show, go to www.nbc.com/casting.  

Monday, October 19, 2009

Another great spin class

This morning was my favorite way to start the week: spin class! Hazel was our instructor, and she pushed me to greater levels of fitness this morning. With each class I honestly can say I feel stronger, and capable of more. And in my estimation, Hazel's words of wisdom to her class can be compared to the uplifting sermons of a church service. There are times she speaks words of encouragement that touch me to my core, and reach me in an emotional way. If Hazel ever decides to hang up her spin shoes, she definitely has a future in motivational speaking. I'd pay to listen to her!

Body Dysmorphic Disorder

A fitness professional-friend of mine asked me to blog about a condition called Body Dysmorphic Disorder. I was not familiar with this disorder before researching it online. However, now I am fairly certain I know of a couple of people who suffer from it. It sounds like a terrible affliction, and is in many cases, the cause for some folks' repeated need for plastic surgery.

At any rate, I promised to share information about Body Dysmorphic Disorder. Here's some information from the Cleveland Clinic, which helps people who suffer with this mental condition that often arises from an obsession with a perceived bodily defect.

Body Dysmorphic Disorder

(Also Called 'BDD', 'Somatoform Disorders')
 
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What is body dysmorphic disorder?

Body dysmorphic disorder (BDD) is a type of somatoform disorder, a mental illness in which a person has symptoms of a medical illness, but the symptoms cannot be fully explained by an actual physical disorder. People with BDD are preoccupied with an imagined physical defect or a minor defect that others often cannot see. People with this disorder see themselves as "ugly" and often avoid social exposure to others or turn to plastic surgery to try to improve their appearance.

BDD shares some features with eating disorders and obsessive-compulsive disorder. BDD is similar to eating disorders in that both involve a concern with body image. However, a person with an eating disorder worries about weight and the shape of the entire body, while a person with BDD is concerned about a specific body part. BDD is a long-term (chronic) disorder that affects men and women equally. It usually begins during the teen years or early adulthood.

Obsessive-compulsive disorder (OCD) is an anxiety disorder that traps people in endless cycles of thoughts and behaviors. People with OCD have recurring and distressing thoughts, fears or images (obsessions) that they cannot control. The anxiety (nervousness) produced by these thoughts leads to an urgent need to perform certain rituals or routines (compulsions). Similarly, with BDD, a person’s preoccupation with the defect often leads to ritualistic behaviors, such as constantly looking in a mirror or picking at the skin. The person with BDD eventually becomes so obsessed with the defect that his or her social, work, and home functioning suffers.

The most common areas of concern for people with BDD include:

  • Skin imperfections — These include wrinkles, scars, acne, and blemishes.
  • Hair — This might include head or body hair or absence of hair.
  • Facial features — Very often this involves the nose, but it also might involve the shape and size of any feature.

Other areas of concern include the size of the penis, muscles, breasts, thighs, buttocks, and the presence of certain body odors.

What are the symptoms of BDD?

People with BDD have distorted views of themselves, which can lead to harmful or socially avoidant behaviors or repeated attempts to correct perceived problems through surgery. Some of the warning signs that a person may have BDD include the following:

  • Engaging in repetitive and time-consuming behaviors, such as looking in a mirror, picking at the skin, and trying to hide or cover up the defect
  • Constantly asking for reassurance that the defect is not visible or too obvious
  • Repeatedly measuring or touching the defect
  • Experiencing problems at work or school, or in relationships due to the inability to stop focusing about the defect
  • Feeling self-conscious and not wanting to go out in public, or feeling anxious when around other people
  • Repeatedly consulting with medical specialists, such as plastic surgeons or dermatologists, to find ways to improve his or her appearance
What causes BDD?

The exact cause of BDD is not known. One theory suggests the disorder involves a problem with certain neurotransmitters in the brain. Neurotransmitters are chemicals that help nerve cells in the brain send messages to each other. The fact that BDD often occurs in people with other mental health disorders, such as major depression and anxiety, further supports a biological basis for the disorder.

Other factors that might influence the development of or trigger BDD include:

  • Experience of traumatic events or emotional conflict during childhood
  • Low self-esteem
  • Parents and others who were critical of the person’s appearance

Pressure from peers and a society that equates physical appearance with beauty and value also can have an impact on the development of BDD.

How is BDD diagnosed?

The secrecy and shame that often accompany BDD make its diagnosis difficult. Most experts agree that many cases of BDD go unrecognized. People with the disorder often are embarrassed and reluctant to tell their doctors about their concerns. As a result, the disorder can go unnoticed for years or never be diagnosed. One red flag to physicians or family members is when patients repeatedly seek plastic surgery for the same or multiple perceived physical defects.

In diagnosing BDD, the physician will begin his or her evaluation with a complete history and physical examination. If the doctor suspects BDD, he or she might refer the person to a psychiatrist or psychologist, health care professionals who are specially trained to diagnose and treat mental illnesses. The psychiatrist or psychologist makes a diagnosis based on his or her assessment of the person’s attitude, behavior and symptoms.

How is BDD treated?

Treatment for BDD likely will include a combination of the following therapies:

  • Psychotherapy — This is a type of individual counseling that focuses on changing the thinking (cognitive therapy) and behavior (behavioral therapy) of a person with body dysmorphic disorder. The goal is to correct the false belief about the defect and to minimize the compulsive behavior.
  • Medication — Certain antidepressant medications called selective serotonin reuptake inhibitors (SSRIs) are showing promise in treating body dysmorphic disorder.
  • Group and/or family therapy — Family support is very important to treatment success. It is important that family members understand body dysmorphic disorder and learn to recognize its signs and symptoms.
What are the complications associated with body dysmorphic disorder?

Social isolation can occur if the person becomes too self-conscious to go out in public. This also can have a negative impact on school or work. People with BDD also are at high risk for developing major depression, and the distress associated with the disorder puts people with BDD at high risk for suicide. Further, people with this disorder might undergo many surgical procedures in an attempt to correct their perceived defect.

What is the outlook for people with BDD?

The outlook is promising for people with BDD who receive and follow treatment. The support of family members and other loved ones can help ensure that the person receives and stays with treatment, and might help to improve outcomes.

Can BDD be prevented?

There is no known way to prevent BDD. However, it might be helpful to begin treatment in people as soon as they begin to have symptoms. Teaching and encouraging healthy and realistic attitudes about body image also might help prevent the development or worsening of BDD. Finally, providing the person with an understanding and supportive environment might help decrease the severity of the symptoms and help him or her better cope with the disorder.

© Copyright 1995-2009 The Cleveland Clinic Foundation. All rights reserved

Friday, October 16, 2009

7 reasons to strengthen your core muscles

Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Check out seven specific reasons to include core exercises in your fitness routine.


1. Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

2. Core exercises don't require specialized equipment or a gym membership

Any exercise that uses the trunk of your body without support counts as a core exercise. Abdominal crunches are a classic core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, then raise your head and shoulders off the floor. Classic push-ups count, too. You can also do push-ups on your knees or standing up against a wall.

3. Core exercises can help tone your abs

Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

4. Strong core muscles make it easier to do most physical activities

Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

5. You can take it slow

You don't have to dedicate hours a day to core exercises. Instead, concentrate on doing each exercise with correct technique and proper form. Gradually build up to 10 to 15 repetitions of each exercise. Also remember to take a break when you need one. If you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to give your muscles time to recover.

6. You can do core exercises at home

Remember, you don't have to trek to the gym to do core exercises. Try them on the floor at home while you're watching your favorite shows. You can even do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat.

7. Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitness programs — and stretching counts, too. But to have a truly well-rounded fitness program, you should include core exercises in the mix as well. Whether you're a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program is the best way to reach your fitness goals.

©1998-2009 Mayo Foundation for Medical Education and Research (MFMER)
(borrowed from www.cnn.com)

Pain is weakness leaving the body

This morning's exercise routing consisted of an hour of latin dancing, followed by an hour of weight-resistance in Body Pump class. And again, my little pinched-nerve thingy was giving me grief. I just don't know what to do to make it go away completely.

At any rate, dancing was fun as usual. I think this class alleviates some of the longing I feel occasionally for a night out on the town. Back in the day, before I became a mom, I did a lot of club dancing. And as anyone with a young child knows, the nights of partying and rolling in at 3 am are quickly replaced with nights of praying for sleep only to wake up at 3 am to cries for mommy.

Shaking my butt in a room full of other women, at 9:30 in the morning may not be what it used to, but at least I am getting a nice healthy workout. And then when I follow it up with a full-body session of weight training, I really feel great.  I had enough energy all day to do 2 loads of laundry, and clean our house, too. Plus a little hide-and-seek with Saxon.  

When Damon got home from work tonight I told him that my nerve pain didn't seem to be going away. And while rubbing my back, he said something I had heard earlier today at the gym, "pain is weakness leaving the body." I looked at him oddly and couldn't believe he had repeated the same thing that Cheryl (Body Pump instuctor) had said while we were doing a strenuous set of lunges. Guess if you hear it twice in a day, it must be true!

 

Wednesday, October 14, 2009

This pisses me off!

Did anyone see this? Apparently the NFL thinks it's funny to make fun of a woman's weight, when they should take a hard look in the mirror and see all their own fatties running around. I hope Jessica writes a song and gives it to the NFL for all they have to be proud of: drug dealers, drug users, gun slingers, animal abusers, gambling addicts, and the list goes on.

Jessica Simpson's Weight Targeted in NFL Spot

"Say Tony, is Jessica around? We could use a defensive tackle!" taunts an animated character in the short

WireImage

Jessica Simpson may have been able to drop the pounds but she can't shed the searing criticism...

The pop princess -- who was sacked by critics when she tacked on a few pounds earlier this year -- became the subject of an animated shortsponsored by Burger King that aired Oct. 11 on Fox NFL Sunday. 

Animated Dallas Cowboys players Jason Witten and Marion Barber are shown sitting in the team's locker room in the cartoon short.

"Man, I still can't believe Tony dated Jessica Simpson, even after she blew up bigger than Flozell Adams!" the animated Marion Barber says.

"Unlike Tony, at least Jessica comes up big when it counts!" Jason Whitten's cartoon says.

Jess' former beau and Dallas' quarterback Tony Romo says, "Guys, I'm standing right here." 

"Sorry Tony," says coach Wade Phillips. "Say Tony, is Jessica around? We could use a defensive tackle!" 

Simpson's rep was not available for comment.

The 5-foot-3 singer whose weight typically hovered around 110-lbs when she was able to shimmy into her Daisy Dukes for her role in the 2005 "Dukes of Hazard" beefed up significantly in January.

She has since lost a lot of weight but has had to fend off criticism for months.

Recipe for Caramelized Onion-Stuffed Baked Potatoes


Anyone who knows me understands that I LOVE potatoes. Especially baked stuffed ones! Here's a version that is right up my alley, and a whole lot healthier than the frozen jobbers I usually buy and top with butter and american cheese!

Caramelized Onion-Stuffed Baked Potato (compliments of Cooking Light magazine)

Baking the potato in the microwave makes this dish a snap to prepare. Fontina, mozzarella, or even Parmesan would work in this dish. Serve with filet mignon or flank steak.

Yield

4 servings (serving size: 1 stuffed potato half)

Ingredients

  • 2  medium baking potatoes (about 1 1/2 pounds)
  • 1/2  cup  (2 ounces) shredded Gruyère cheese, divided
  • 2  tablespoons  reduced-fat sour cream
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 1 1/2  teaspoons  butter
  • 2  cups  vertically sliced red onion
  • 2  teaspoons  sugar
  • 2  tablespoons  dry sherry
  • 1  teaspoon  Worcestershire sauce
  • 1/2  teaspoon  dried thyme
  • 1  garlic clove, minced

Preparation

Pierce potatoes with a fork; arrange on paper towels in microwave oven. Microwave at high 10 minutes or until done, rearranging potatoes after 5 minutes. Let stand 5 minutes.

Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, 1/4 cup cheese, sour cream, salt, and pepper. Spoon potato mixture evenly into shells.

Melt butter in a medium nonstick skillet over medium-high heat. Add onion and sugar; sauté 8 minutes or until browned. Stir in sherry, Worcestershire, thyme, and garlic; cook 1 minute or until liquid evaporates, scraping pan to loosen browned bits. Top each potato half with about 2 tablespoons onion mixture and 1 tablespoon of cheese. Arrange stuffed potato halves on paper towels in microwave oven. Microwave at high 1 minute or until thoroughly heated.

Nutritional Information

Calories:
238 (24% from fat)
Fat:
6.4g (sat 3.8g,mono 1.8g,poly 0.3g)
Protein:
9.9g
Carbohydrate:
40.7g
Fiber:
5g
Cholesterol:
21mg
Iron:
1.7mg
Sodium:
375mg
Calcium:
192mg

How much water should you drink?

Here's what Jillian (Biggest Loser) thinks:

Water is a vital part of any diet and exercise program — not to mention life in general — because it aids every aspect of bodily function. Water is a huge component of muscle and is important for energy production, so if you want to make the most of your workout, make sure you're well hydrated.

There is no real one-size-fits-all approach to water consumption. As a general rule of thumb, men should consume 128 ounces of water daily, and women should consume 88 ounces, but this doesn't mean you need to drink this amount of water every day. Other beverages, as well as the moisture content of foods, also count toward your water intake. The following factors affect how much water you should consume:

Exercise: If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for that fluid loss. Drink 12 ounces of water two hours before a workout, and another 12 ounces 30 minutes before you begin. While you are exercising, you should drink 4 to 8 ounces every 15 minutes. You should consume an additional 12 ounces within 30 minutes of the end of your workout. During intense exercise involving significant sweating — say, during a marathon — you may need a sports drink rather than plain water, to replace the sodium lost in sweat.

Environment: In hot or humid weather, you need to drink additional water to help lower your body temperature and to replace what you lose through sweating. You also need additional water in cold weather if you sweat while wearing insulated clothing. Heated indoor air can cause your skin to lose moisture, increasing your daily fluid requirement. Additionally, altitudes higher than 2,500 meters (8,200 feet) can affect how much water your body needs — higher altitudes may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

Tuesday, October 13, 2009

Healthy Snacks

Let's start an informal poll...what's your idea of a healthy snack? If you're hungry and in a pinch for time, what do you grab to satisfy a sweet tooth, salty tooth, or any other kind of hunger pang?

I appreciate your comments here. I always struggle with finding a healthy snack that isn't carrot sticks!

Today's exercise

Yesterday I started off the week with an hour of spin class. It was a great ride with Hazel. She covered the 5 energy zones and I felt exhilirated when it was over. (see one of my early posts for a definition of the 5 energy zones)

Today I took kick-boxing and Body Pump. Cheryl taught kick and Shannon led BP. As usual, both rocked. I love the strength I feel after kicking some imaginary ass, and then it spills over when I am lifting the bar during body pump. Although today I took it pretty light on the weights because i am still dealing with a little discomfort from the pinched nerve I got last Friday. After a week off from strength training, surprisingly I really didn't feel too weak. Although right now, I feel some soreness setting in - especially around that right shoulder blade.

It's like they said in that movie I just blogged about, "nut up or shut up."  hee hee (that just makes me laugh)

Rule #1: Cardio


So I went to see Zombie Land over the weekend. It wasn't my choice, but sometimes you gotta do things to make the husband happy. 
For those who haven't seen it yet, it's your typical zombie movie; however, in this flick, there's more comedy than cannibalism. And the central character has a list of rules he abides by in order to stay off the zombie menu. 

His first rule - Cardio. The movie opens with a tubby-bubby running across a parking lot with a zombie hot on his tail. You see the poor sap running in slow motion, and his santa-like belly is jiggling like a bowl full of jello. Before ya know it, he is on the ground with a zombie feasting from his generous midsection. The message was clear and simple. Fat = dead.
It was funny how many times throughout the movie they kept reminding us that the first rule was cardio. People were constantly running for their lives. The skinny ones stayed alive. The fatties weren't so lucky.
And while I pondered this long after the movie was over (not so much because I fear zombies, as I fear a larger dress size), it really does hold true for life in general. Keeping yourself in shape is the way to beat death. You can not only outrun the undead, but also outsmart obesity-related illnesses, like heart disease and diabetes.  Cardio really should be rule #1 in everyday land. You'll outrun the REALLY CREEPY things too - like cellulite and muffin-top!! 

Sunday, October 11, 2009

I tried my first Zumba class!

And it was F-U-N!!!  

My dear friend, Jodie, invited me to take her Zumba class this weekend at my old stomping grounds - The Yorktowne Racket & Fitness Center, now called HardKohr, on  Mt. Rose ave, in York, PA. She's been teaching group fitness classes for years and I've always enjoyed her instruction. She's one of those instructors who never mess up! Seriously, she ques her choreography early and never forgets the next add-on. It's amazing.

We began with a slow hip-swirling warm-up and moved into some very fun latin tracks that involved the samba, the salsa, belly-dancing, contemporary moves and lots of goodies I don't know the names for. It was different then the latin dance class I am currently taking at Can-Do, as Zumba is choreographed, and Jodie called out her instruction. Can-Do's class includes a great instructor, who I believe is likely a professional dancer, who basically dances and we follow along by watching.

I honestly can't say which style I like better. I enjoy both so much. Jodie's class was easy to follow, and had me sweating up a storm. The hour went by so quickly, and left me really wanting more. I wish I could drive back to York  a couple of times a week to take her class!

If you haven't already tried Zumba, I highly recommend it for those wanting to exercise, have fun and most importantly, burn fat - as this class keeps your heart rate in the fat-burning zone. And I left there feeling sexy from all those hip circles!

Sunday, October 4, 2009

Halloween-Inspired Exercise


Since I pinched a nerve in my back on Friday at the gym, I thought it wise to take a couple of days off from heavy exercise this weekend. This morning, I was itching to get out of the house (it was beautiful outdoors), and my furry Char-Char was following me around like a shadow. So, a walk was in order. But, I didn't want to use a leash, and have my 80-pound pooch pull my back out of whack.

So, I took her and Saxon to a place some might call creepy - a cemetery. 

And while I know that you might be wondering why on earth we would walk through a haven of death, I do have some valid reasons. First - in Edgewater it is illegal to walk dogs in any park or on school property. Forget about any place off-leash. So, when I discovered this secluded cemetery, that is virtually unnoticeable from the road, I mischievously thought, "I might be able to let Charlotte run free in there." Second - who is going to be in an old cemetery? No one. So, it's a great place to let my dog have a few laps of freedom, without someone giving me the evil eye (no pun intended).

So, we donned our old sneakers, jackets, and silver crosses (kidding) and snuck into the cemetery. It was a beautiful little old place, overgrown with grass, bushes and perennials planted long ago. I unleashed Charlotte and like a race-horse at the bell, she took off running. It was a wonderful sight to see my girl dash here and there, even jumping through the air over tombstones! 

While the dog discovered this new uncharted territory, Saxon and I walked around looking at the many headstones. And I'll be honest, it was a little bit on the freaky side. It was early and very quiet, with casts of sunshine peeking down through a thick canopy of tree branches and leaves. So, some of the marble stones were shining brilliantly, while others were masked in cool shade. Some were so worn from years of weather that I couldn't read them. Another clearly memorialized the loss of a 2-year old little girl. Whole families were buried together here. And most were born in the late 1800's, and died in the early 1900's.
 
Saxon wasn't phased a bit by our surroundings. He loved watching Charlotte sprint around, and he was intrigued by these little iron gates that enclosed family plots, but looked like they belonged outside a kid's playhouse. I explained that we were in a place where people rested when they went to Heaven. He didn't question that, and I am sure at his age, it really didn't matter.

I might have enjoyed the solitude of the place a bit more, if the grass and surroundings had been better maintained. It was very overgrown. I worried Saxon might fall, or that we all might pick up ticks. And the breaking point for me, that sent me packing, was when Charlotte found "something" on the ground, and proceeded to roll all over it. She smelled rotten. So, we went home and Charlotte got a bath. I'm sure this wasn't her idea of a way to end a good morning. Or mine either.

So, while I had to give one more family member a bath today than I had intended, it was still an interesting way to spend an October morning approaching Halloween. I bet the aura of the place would have been much cooler around 6 pm, when dusk approaches and Edgewater's population of stray black cats lurk about. I don't dare find out though. Like I said before, walking in a cemetery is good exercise - RUNNING out of a cemetery is something else entirely!