AFAP - 10 Rounds
5 Forward Lunges (2 Count)
10 Push Ups
10 Sit Ups
Jump Rope (30 Sec)
For a tougher challenge use a KB for the Forward Lunges
Tuesday, March 31, 2009
Veggie-Friendly Asian Lettuce Wraps
PER SERVING (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein -- POINTS® value 4*
Ingredients:
6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
6 oz. (about 1 3/4 cups) ground-beef-style soy crumbles (like the ones by Boca or Morningstar Farms), defrosted if previously frozen
1 cup canned sliced water chestnuts, drained & chopped
1 cup bean sprouts
3/4 cup chopped shiitake mushrooms
1/2 cup chopped scallions
2 tbsp. light/low-sodium soy sauce
1 tbsp. dark brown sugar (not packed)
2 tsp. chili garlic sauce (found in the Asian foods aisle)
1/2 tsp. sesame oil
Directions:
To prepare sauce, combine soy sauce, sugar, chili garlic sauce and oil in a small dish. Mix well and set aside. Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients except for the scallions and lettuce leaves into the pot. Add the sauce, and stir. Cook for 2 - 3 minutes. Add scallions, cook for 1 minute more, and remove from heat. Divide mixture evenly among the 6 lettuce "cups" and enjoy 'em wrap-style.
PER SERVING (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein -- POINTS® value 4*
Ingredients:
6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
6 oz. (about 1 3/4 cups) ground-beef-style soy crumbles (like the ones by Boca or Morningstar Farms), defrosted if previously frozen
1 cup canned sliced water chestnuts, drained & chopped
1 cup bean sprouts
3/4 cup chopped shiitake mushrooms
1/2 cup chopped scallions
2 tbsp. light/low-sodium soy sauce
1 tbsp. dark brown sugar (not packed)
2 tsp. chili garlic sauce (found in the Asian foods aisle)
1/2 tsp. sesame oil
Directions:
To prepare sauce, combine soy sauce, sugar, chili garlic sauce and oil in a small dish. Mix well and set aside. Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients except for the scallions and lettuce leaves into the pot. Add the sauce, and stir. Cook for 2 - 3 minutes. Add scallions, cook for 1 minute more, and remove from heat. Divide mixture evenly among the 6 lettuce "cups" and enjoy 'em wrap-style.
Monday, March 30, 2009
W.O.D. - 3/31/09
Power Output Test-8 Minutes
35lb KB Clean and Press
This is a 8 minute max rep test using both arms. Clock runs for a continuous 8 minutes. The max reps you complete during this time is your score. I will be providing a formula for which you can calculate your actual Power Output in Watts (courtesy of Lou Hayes.) We will conduct this test every 8 weeks.
Follow this with a 4 lap run. A lap starts from the bays and goes around the outer edges of the parking lots. Each lap is approximately 1/4 mile. A overhead map will be posted on the cork board.
35lb KB Clean and Press
This is a 8 minute max rep test using both arms. Clock runs for a continuous 8 minutes. The max reps you complete during this time is your score. I will be providing a formula for which you can calculate your actual Power Output in Watts (courtesy of Lou Hayes.) We will conduct this test every 8 weeks.
Follow this with a 4 lap run. A lap starts from the bays and goes around the outer edges of the parking lots. Each lap is approximately 1/4 mile. A overhead map will be posted on the cork board.
Spotted on Shelves
Ready Pac Snack Pacs
They're fun packages stocked with individual compartments of various fruits,
dips, and toppings. We've spied three varieties -- Mango & Blueberry Mango, Blueberries & Lemon Dip), Piña Colada (Pineapple, Grapes, Vanilla Dip & Coconut Flakes), and Apple Granola Yogurt (Apples, Vanilla Yogurt & Granola). Each pack has 100 - 110 calories, 1 - 3g fat, 20 - 24g carbs, 1 - 2g fiber, and 1 - 3g protein (POINTS® value 2*).
Fiber One Premium Muffin Mix, Banana Nut
Yup, it's ANOTHER flavor of Fiber One boxed muffin mix. A quarter-cup of the mix itself -- one muffin's worth -- has 130 calories, 3g fat, 27g carbs, 5g fiber, and 3g protein POINTS® value 2*). Look for the reduced-fat directions on the side of the box! Follow those, and each baked muffin will clock in with just 140 calories and 3g fat (POINTS® value 2*). If you follow the regular directions, your muffin will have 160 calories and 6g fat (POINTS® value 3*).
Refrigerated Almond Breeze Non-Dairy Milk Alternative
Our favorite milk swap is no longer only found in the shelf-stable boxed milk
section of stores. It can now be found next to all the regular milks in the
chilled dairy section of select markets.
Ready Pac Snack Pacs
They're fun packages stocked with individual compartments of various fruits,
dips, and toppings. We've spied three varieties -- Mango & Blueberry Mango, Blueberries & Lemon Dip), Piña Colada (Pineapple, Grapes, Vanilla Dip & Coconut Flakes), and Apple Granola Yogurt (Apples, Vanilla Yogurt & Granola). Each pack has 100 - 110 calories, 1 - 3g fat, 20 - 24g carbs, 1 - 2g fiber, and 1 - 3g protein (POINTS® value 2*).
Fiber One Premium Muffin Mix, Banana Nut
Yup, it's ANOTHER flavor of Fiber One boxed muffin mix. A quarter-cup of the mix itself -- one muffin's worth -- has 130 calories, 3g fat, 27g carbs, 5g fiber, and 3g protein POINTS® value 2*). Look for the reduced-fat directions on the side of the box! Follow those, and each baked muffin will clock in with just 140 calories and 3g fat (POINTS® value 2*). If you follow the regular directions, your muffin will have 160 calories and 6g fat (POINTS® value 3*).
Refrigerated Almond Breeze Non-Dairy Milk Alternative
Our favorite milk swap is no longer only found in the shelf-stable boxed milk
section of stores. It can now be found next to all the regular milks in the
chilled dairy section of select markets.
Sunday, March 29, 2009
W.O.D. - 3/30/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Slammin' Slaw
Ingredients:
One 16-oz. package cole slaw mix, dry (or 6 cups shredded cabbage mixed
with 1 cup shredded carrots)
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
2 1/2 tbsp. seasoned rice vinegar
1 tsp. Dijonnaise
2 no-calorie sweetener packets (like Splenda)
1/4 tsp. seasoned salt (like Lawry's)
salt and pepper, to taste
Directions:
To make dressing, combine mayo, sour cream, rice vinegar, Dijonnaise,
sweetener, and seasoned salt. Mix well. Place cole slaw mix in a large bowl.
Add dressing and stir until all of the slaw is thoroughly coated. Cover and
refrigerate for at least 3 hours. (For best flavor, make slaw the night before
you plan to serve it.) Then just give it a good stir, and season to taste with
salt and pepper. MAKES 6 SERVINGS
Serving Size: 2/3 cup (1/6th of recipe)
Calories: 49
Fat: <0.5g
Sodium: 304mg
Carbs: 9.5g
Fiber: 2g
Sugars: 5g
Protein: 1.25g
POINTS® value 1*
Ingredients:
One 16-oz. package cole slaw mix, dry (or 6 cups shredded cabbage mixed
with 1 cup shredded carrots)
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
2 1/2 tbsp. seasoned rice vinegar
1 tsp. Dijonnaise
2 no-calorie sweetener packets (like Splenda)
1/4 tsp. seasoned salt (like Lawry's)
salt and pepper, to taste
Directions:
To make dressing, combine mayo, sour cream, rice vinegar, Dijonnaise,
sweetener, and seasoned salt. Mix well. Place cole slaw mix in a large bowl.
Add dressing and stir until all of the slaw is thoroughly coated. Cover and
refrigerate for at least 3 hours. (For best flavor, make slaw the night before
you plan to serve it.) Then just give it a good stir, and season to taste with
salt and pepper. MAKES 6 SERVINGS
Serving Size: 2/3 cup (1/6th of recipe)
Calories: 49
Fat: <0.5g
Sodium: 304mg
Carbs: 9.5g
Fiber: 2g
Sugars: 5g
Protein: 1.25g
POINTS® value 1*
Saturday, March 28, 2009
W.O.D. - 3/29/09
AMRAP-20 Minutes
3 Wall Ball
6 KB Over Head Presses (each side)
9 Mason Twists (4 Count)
12 Mountain Climbers (4 Count)
3 Wall Ball
6 KB Over Head Presses (each side)
9 Mason Twists (4 Count)
12 Mountain Climbers (4 Count)
Oakland PD Fallen Hero Work Out-3/28/09
CrossFit Oakland is hosting a OPD Fallen Hero Work Out in memory of the four Oakland Police Dept Officers murdered. The workout is posted on our white board. You can do this workout in place of today's W.O.D. I participated with Lou Hayes this morning and hope some of our other Fitness Group Members do the same. See their website: http://www.crossfitoakland.com/ for more details. Also on their website is the directions if you want to donate to the trust funds set up for their families. Our prayers go out to the families and friends of Sgt Mark Dunakin, Ofc John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans, as well as, the rest of the OPD family.
Spotted on Shelves
Kahiki Egg Rolls
If you CRAVE authentic Chinese egg rolls but can live without the excessive calories and fat they typically bring with them, you MUST check these out. They're super-low in calories. There are three kinds -- Chicken, Pork & Shrimp, and Vegetable. Each egg roll contains 70 - 100 calories, 2 - 5g fat, 10 - 11g carbs, 1g fiber, and 2 - 5g protein (POINTS® value 1 - 2*) and comes with a 10-calorie sauce packet.
Chobani Nonfat Greek Yogurt, Fruit on the Bottom and Flavored
It's tart, creamy, and PROTEIN-PACKED. It comes in Strawberry, Peach, Blueberry, Vanilla, and Honey. Each 6-oz. container has 120 - 150 calories, 0g fat, 13 - 20g carbs, 0 - 1g fiber, and 14 - 16g protein (POINTS® value 2 - 3*).
Karo Lite Syrup
It's the first reduced-calorie corn syrup by a major brand. (FYI, the "light" in "light corn syrup" usually refers to the COLOR, not the CALORIE COUNT.) With a new light-blue label, this stuff has 33% fewer calories than Karo's original syrup and has zero grams of high-fructose corn syrup. A 2-tbsp. serving has 80 calories, 0g fat, 20g carbs, 0g fiber, and 0g protein (POINTS® value 2*).
Kahiki Egg Rolls
If you CRAVE authentic Chinese egg rolls but can live without the excessive calories and fat they typically bring with them, you MUST check these out. They're super-low in calories. There are three kinds -- Chicken, Pork & Shrimp, and Vegetable. Each egg roll contains 70 - 100 calories, 2 - 5g fat, 10 - 11g carbs, 1g fiber, and 2 - 5g protein (POINTS® value 1 - 2*) and comes with a 10-calorie sauce packet.
Chobani Nonfat Greek Yogurt, Fruit on the Bottom and Flavored
It's tart, creamy, and PROTEIN-PACKED. It comes in Strawberry, Peach, Blueberry, Vanilla, and Honey. Each 6-oz. container has 120 - 150 calories, 0g fat, 13 - 20g carbs, 0 - 1g fiber, and 14 - 16g protein (POINTS® value 2 - 3*).
Karo Lite Syrup
It's the first reduced-calorie corn syrup by a major brand. (FYI, the "light" in "light corn syrup" usually refers to the COLOR, not the CALORIE COUNT.) With a new light-blue label, this stuff has 33% fewer calories than Karo's original syrup and has zero grams of high-fructose corn syrup. A 2-tbsp. serving has 80 calories, 0g fat, 20g carbs, 0g fiber, and 0g protein (POINTS® value 2*).
Friday, March 27, 2009
W.O.D. - 3/28/09
AMRAP-20 Mins
10 Medicine Ball Push Ups
Bird Dog (10 Sec Hold EACH SIDE)
20 Seated Knee Tucks
For MB Push Ups: Use the 13lb MB place one hand on MB do a Push Up, roll MB to other side and switch hands and do another push up. You will do do a total of 5 pushups with each hand alternating hands between push ups.
10 Medicine Ball Push Ups
Bird Dog (10 Sec Hold EACH SIDE)
20 Seated Knee Tucks
For MB Push Ups: Use the 13lb MB place one hand on MB do a Push Up, roll MB to other side and switch hands and do another push up. You will do do a total of 5 pushups with each hand alternating hands between push ups.
April W.O.D. Programming
The W.O.D.s during the month of April will be geared towards preparation for the Murph for Miller and Police Memorial Workouts. During this month there will be a emphasis on the exercises needed to prepare for these two events. The third session of each 3 day grouping will specifically be geared towards those exercises completed during these events. The third sessions will alternate between Murph for Miller and Randy. Some of the exercises used will be Ring Pull Ups/Ring Inverted Rows, Push Ups, and Air Squats for Murph for Miller. For Randy we will be concentrating on Deadlifts, Cleans, Thrusters, Wall Balls and Standing Overhead Presses.
Upcoming Events
Our friends Lou Hayes and Brian Melvin of Trinity Training Group will be hosting two seperate Memorial Work Outs in May.
The first is the Murph for Miller, in memory of friend Rob Miller who was killed in action on January 25, 2008 in Afghanistan. The workout is the Cross Fit Workout Murph: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile. There will be the opportunity to scale this down to a Half Murph and assisted Murph. This event will take place at Cross Fit Tri-Cities on Saturday May 2nd between 0900 and 1600. See the below link for further information:
http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html
The second is the Police Memorial Workout. This workout will take place on Police Memorial Day, Friday May 15 at a to be determined location. This will consist of lifting 75 pounds from ground to full extension overhead. This is loosely based on the Cross Fit Workout Randy, named after LAPD SWAT Operator Randy Simmons. This workout MUST be done in honor of a fallen member of the law enforcement community. See the link below for further information:
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html
I plan on participating in both of these Workouts. Let's try and get a good showing from the OBPD Fitness Group at these events, they are for a great cause!!
The first is the Murph for Miller, in memory of friend Rob Miller who was killed in action on January 25, 2008 in Afghanistan. The workout is the Cross Fit Workout Murph: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile. There will be the opportunity to scale this down to a Half Murph and assisted Murph. This event will take place at Cross Fit Tri-Cities on Saturday May 2nd between 0900 and 1600. See the below link for further information:
http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html
The second is the Police Memorial Workout. This workout will take place on Police Memorial Day, Friday May 15 at a to be determined location. This will consist of lifting 75 pounds from ground to full extension overhead. This is loosely based on the Cross Fit Workout Randy, named after LAPD SWAT Operator Randy Simmons. This workout MUST be done in honor of a fallen member of the law enforcement community. See the link below for further information:
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html
I plan on participating in both of these Workouts. Let's try and get a good showing from the OBPD Fitness Group at these events, they are for a great cause!!
Guacamole
Ingredients:
One 15-oz. can early/young peas, drained
1/2 cup mashed avocado (about 1 medium-small avocado's worth)
1/3 cup chopped cherry or grape tomatoes
1/4 cup finely chopped onions
1/4 cup fat-free Greek yogurt (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. chopped garlic
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. pepper
1/8 tsp. cumin
1/8 tsp. chili powder
Optional: chopped cilantro, chopped jarred jalapenos, additional salt and
pepper
Directions:
Place drained peas in a medium bowl and mash thoroughly with a potato
masher or fork. Add all other ingredients except for the tomatoes, onions
and optional items. Continue to mash until blended. Stir in the tomatoes,
onions and, if you like, some chopped cilantro and/or jalapenos. Two tablespoons of it has just 29 calories and 1g fat, plus 1.25g fiber POINTS® value 0*
Serving Size: 1/3 cup (1/6th of recipe)
Calories: 78
Fat: 3g
Sodium: 320mg
Carbs: 10.5g
Fiber: 3.5g
Sugars: 4g
Protein: 3.5g
POINTS® value 1*
Ingredients:
One 15-oz. can early/young peas, drained
1/2 cup mashed avocado (about 1 medium-small avocado's worth)
1/3 cup chopped cherry or grape tomatoes
1/4 cup finely chopped onions
1/4 cup fat-free Greek yogurt (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. chopped garlic
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. pepper
1/8 tsp. cumin
1/8 tsp. chili powder
Optional: chopped cilantro, chopped jarred jalapenos, additional salt and
pepper
Directions:
Place drained peas in a medium bowl and mash thoroughly with a potato
masher or fork. Add all other ingredients except for the tomatoes, onions
and optional items. Continue to mash until blended. Stir in the tomatoes,
onions and, if you like, some chopped cilantro and/or jalapenos. Two tablespoons of it has just 29 calories and 1g fat, plus 1.25g fiber POINTS® value 0*
Serving Size: 1/3 cup (1/6th of recipe)
Calories: 78
Fat: 3g
Sodium: 320mg
Carbs: 10.5g
Fiber: 3.5g
Sugars: 4g
Protein: 3.5g
POINTS® value 1*
Thursday, March 26, 2009
W.O.D. - 3/27/09
AFAP-21/15/9
95 lb Thrusters
Mason Twists (4 Count)
Push Ups
Flutter Kicks (4 Count)
Weight for Thrusters is same weight used for Crossfit Girl Workout "Fran." You can scale weight to your ability level. Remember to familiarize yourself with the proper form prior to doing weighted Thrusters. To ensure you are reaching proper depth on Thrusters place a medicine ball behind you and ensure your touching the ball. If not comfortable with barbell, utilize either a KB or a Medicine Ball.
95 lb Thrusters
Mason Twists (4 Count)
Push Ups
Flutter Kicks (4 Count)
Weight for Thrusters is same weight used for Crossfit Girl Workout "Fran." You can scale weight to your ability level. Remember to familiarize yourself with the proper form prior to doing weighted Thrusters. To ensure you are reaching proper depth on Thrusters place a medicine ball behind you and ensure your touching the ball. If not comfortable with barbell, utilize either a KB or a Medicine Ball.
Bars, Bars, Bars... and MORE Bars!
Quaker Chewy Granola Bars with Protein
Quaker managed to stuff 5 grams of protein into each of these 110-calorie snack bars. Each bar has 3g fat, 17 - 18g carbs, 1g fiber, and a POINTS® value of 2*. They come in Nutty Peanut Butter and Peanut Butter & Chocolate.
Special K Cereal Bars in Cinnamon Pecan
Crispy, light, sweet and nutty, this one has 90 calories, 1.5g fat, 17g carbs, and <1g fiber (POINTS® value 2*)
Kashi Tasty Little Cereal Bars
These soft-baked bars are Kashi's answer to Nutri-Grain Bars, and they come in Baked Apple Spice, Blackberry Graham, and Ripe Strawberry. Each has 110 calories, 3g fat, 21g carbs, and 3g fiber (POINTS® value 2*)
Kellogg's Live Bright Bars
These new bars from Kellogg's are available for a limited time only, exclusively on Amazon. They have 150 calories, 5g fat, 20g carbs, and 2 - 3g fiber (POINTS® value 3*). Packed with 100mg of DHA omega-3, these are billed as "brain health" bars. In Double Chocolate and Dark Chocolate Vanilla.
Quaker Chewy Granola Bars with Protein
Quaker managed to stuff 5 grams of protein into each of these 110-calorie snack bars. Each bar has 3g fat, 17 - 18g carbs, 1g fiber, and a POINTS® value of 2*. They come in Nutty Peanut Butter and Peanut Butter & Chocolate.
Special K Cereal Bars in Cinnamon Pecan
Crispy, light, sweet and nutty, this one has 90 calories, 1.5g fat, 17g carbs, and <1g fiber (POINTS® value 2*)
Kashi Tasty Little Cereal Bars
These soft-baked bars are Kashi's answer to Nutri-Grain Bars, and they come in Baked Apple Spice, Blackberry Graham, and Ripe Strawberry. Each has 110 calories, 3g fat, 21g carbs, and 3g fiber (POINTS® value 2*)
Kellogg's Live Bright Bars
These new bars from Kellogg's are available for a limited time only, exclusively on Amazon. They have 150 calories, 5g fat, 20g carbs, and 2 - 3g fiber (POINTS® value 3*). Packed with 100mg of DHA omega-3, these are billed as "brain health" bars. In Double Chocolate and Dark Chocolate Vanilla.
Wednesday, March 25, 2009
W.O.D. - 3/26/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Turkey Chili
PER SERVING (about 1 cup): 172 calories, 3.5g fat, 790mg sodium, 22.5g carbs, 5.5g fiber, 6.5g sugars, 13g protein -- POINTS® value 3*
Ingredients:
1 lb. raw lean ground turkey
One 29-oz. can tomato sauce
One 14.5-oz. can diced tomatoes, drained
One 15-oz. can chili beans (pinto beans in chili sauce), undrained
One 15-oz. can red kidney beans, drained and rinsed
3/4 cup canned sweet corn, drained
4 - 5 canned chipotle peppers in adobo sauce, chopped, sauce reserved
2 bell peppers (in different colors), chopped
1 large onion, chopped
2 carrots, chopped
2 tsp. minced garlic
2 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. ground cumin
1/2 oz. VERY dark chocolate (70%+ cacao), broken into small pieces
salt, to taste
Optional topping: fat-free sour cream
Directions:
Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add turkey and spread it around in the pan to break it up a bit. Cook and crumble until meat is brown and cooked through, about 6 minutes. Drain any fat or liquid, and then transfer turkey to the crock pot. Add all other ingredients except for the chocolate to the crock pot. Add 1 tbsp. adobo sauce (from the canned chipotles). Mix well to combine. Cover and cook on high for 2 hours, and then reduce heat to low and cook for an additional 3 hours. (OR cover and cook on low for 6 - 7 hours straight.)
Add chocolate and stir until pieces melt and disappear into chili. Cover and cook for 1 hour longer on low. Add salt to taste. If you like, top each serving with a little sour cream.
PER SERVING (about 1 cup): 172 calories, 3.5g fat, 790mg sodium, 22.5g carbs, 5.5g fiber, 6.5g sugars, 13g protein -- POINTS® value 3*
Ingredients:
1 lb. raw lean ground turkey
One 29-oz. can tomato sauce
One 14.5-oz. can diced tomatoes, drained
One 15-oz. can chili beans (pinto beans in chili sauce), undrained
One 15-oz. can red kidney beans, drained and rinsed
3/4 cup canned sweet corn, drained
4 - 5 canned chipotle peppers in adobo sauce, chopped, sauce reserved
2 bell peppers (in different colors), chopped
1 large onion, chopped
2 carrots, chopped
2 tsp. minced garlic
2 tsp. Worcestershire sauce
1 tsp. chili powder
1 tsp. ground cumin
1/2 oz. VERY dark chocolate (70%+ cacao), broken into small pieces
salt, to taste
Optional topping: fat-free sour cream
Directions:
Bring a large pan sprayed with nonstick spray to medium heat on the stove. Add turkey and spread it around in the pan to break it up a bit. Cook and crumble until meat is brown and cooked through, about 6 minutes. Drain any fat or liquid, and then transfer turkey to the crock pot. Add all other ingredients except for the chocolate to the crock pot. Add 1 tbsp. adobo sauce (from the canned chipotles). Mix well to combine. Cover and cook on high for 2 hours, and then reduce heat to low and cook for an additional 3 hours. (OR cover and cook on low for 6 - 7 hours straight.)
Add chocolate and stir until pieces melt and disappear into chili. Cover and cook for 1 hour longer on low. Add salt to taste. If you like, top each serving with a little sour cream.
Tuesday, March 24, 2009
W.O.D. - 3/25/09
AMRAP-20 Minutes
5 Dive Bombers
10 KB Figure8 to Hold (5 Holds each side)
15 Air Squats
20 Crunches
5 Dive Bombers
10 KB Figure8 to Hold (5 Holds each side)
15 Air Squats
20 Crunches
Spotted on Shelves
Kellogg's Blueberry Muffin Frosted Mini-Wheats -
You can eat about 24 of these frosted blueberry biscuits for 180 calories, 1g fat, 43g carbs, and 5g fiber (POINTS® value 3*). We LOVE shredded wheat and blueberry flavor, so this brand-new cereal rates high with us.
Stash Unsweetened Iced Green Tea Powders -
In Original, Mint, Lemon Ginger, and Blueberry, these fun powder packets have just 10calories, 0g fat and 2g carbs each (POINTS® value 0*). They dissolve in cold water and taste great! But make sure you get the unsweetened varieties. The ones labeled Lightly Sweetened have many more calories.
Lego Fun Snacks -
These are yummy fruit-flavored gummi snacks. And they have just 80 fat-free calories per pouch. Each pouch also has 19g carbs and a POINTS® value of 2*.
Kellogg's Blueberry Muffin Frosted Mini-Wheats -
You can eat about 24 of these frosted blueberry biscuits for 180 calories, 1g fat, 43g carbs, and 5g fiber (POINTS® value 3*). We LOVE shredded wheat and blueberry flavor, so this brand-new cereal rates high with us.
Stash Unsweetened Iced Green Tea Powders -
In Original, Mint, Lemon Ginger, and Blueberry, these fun powder packets have just 10calories, 0g fat and 2g carbs each (POINTS® value 0*). They dissolve in cold water and taste great! But make sure you get the unsweetened varieties. The ones labeled Lightly Sweetened have many more calories.
Lego Fun Snacks -
These are yummy fruit-flavored gummi snacks. And they have just 80 fat-free calories per pouch. Each pouch also has 19g carbs and a POINTS® value of 2*.
Monday, March 23, 2009
Lava Chocolate Cake
You'll need four baking ramekins (about 4 inches in diameter) for this recipe
Ingredients:
For Cake
1 cup moist-style chocolate cake mix (1/4 of an 18.25-oz. box)
One 25-calorie packet diet hot cocoa mix
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. mini semi-sweet chocolate chips
1/2 tsp. Splenda No Calorie Sweetener (granulated)
2 dashes salt
For Filling
One-half Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
1/2 tbsp. mini semi-sweet chocolate chips
1 tsp. fat-free liquid creamer (like Coffee-mate Fat Free Original)
1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
Directions:
Place the chocolate chips for the filling in a glass and set aside. Pour the
creamer in a microwave-safe bowl with the butter, and heat in the
microwave for about 15 seconds, until butter has melted and mixture is very
hot. Pour the mixture over the chocolate chips and stir until they have
dissolved. Allow to cool for several minutes. Add the pudding to the mixture
and stir well. Spoon the chocolate mixture into four evenly spaced mounds
on a plate. Place in the freezer for 25 minutes. (Don't over-freeze -- the
mounds could stick to the plate.) Preheat oven to 350 degrees. Place chocolate chips for the cake in a tall glass along with the contents of the cocoa packet. Add 1/4 cup boiling water and stir until chips and cocoa have dissolved. Add 1/2 cup cold water and stir well. Pour the contents of the glass into a mixing bowl. Add all of the remaining ingredients for the cake (cake mix, egg substitute, Splenda, and salt) to the mixing bowl, and whip batter with a whisk or fork for 2 minutes. Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins (each about 4 inches in diameter) with nonstick spray. Evenly spoon the cake batter (which will be a little thin, but don't worry!) into the ramekins. Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 15 minutes. Cakes will look shiny when done. Carefully remove each ramekin from the oven.
You'll need four baking ramekins (about 4 inches in diameter) for this recipe
Ingredients:
For Cake
1 cup moist-style chocolate cake mix (1/4 of an 18.25-oz. box)
One 25-calorie packet diet hot cocoa mix
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. mini semi-sweet chocolate chips
1/2 tsp. Splenda No Calorie Sweetener (granulated)
2 dashes salt
For Filling
One-half Jell-O Sugar Free Chocolate Pudding Snack (about 1/4 cup)
1/2 tbsp. mini semi-sweet chocolate chips
1 tsp. fat-free liquid creamer (like Coffee-mate Fat Free Original)
1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
Directions:
Place the chocolate chips for the filling in a glass and set aside. Pour the
creamer in a microwave-safe bowl with the butter, and heat in the
microwave for about 15 seconds, until butter has melted and mixture is very
hot. Pour the mixture over the chocolate chips and stir until they have
dissolved. Allow to cool for several minutes. Add the pudding to the mixture
and stir well. Spoon the chocolate mixture into four evenly spaced mounds
on a plate. Place in the freezer for 25 minutes. (Don't over-freeze -- the
mounds could stick to the plate.) Preheat oven to 350 degrees. Place chocolate chips for the cake in a tall glass along with the contents of the cocoa packet. Add 1/4 cup boiling water and stir until chips and cocoa have dissolved. Add 1/2 cup cold water and stir well. Pour the contents of the glass into a mixing bowl. Add all of the remaining ingredients for the cake (cake mix, egg substitute, Splenda, and salt) to the mixing bowl, and whip batter with a whisk or fork for 2 minutes. Once the chocolate mounds in the freezer are a little firm, spray four baking ramekins (each about 4 inches in diameter) with nonstick spray. Evenly spoon the cake batter (which will be a little thin, but don't worry!) into the ramekins. Remove chocolate mounds from the freezer, and place one in the center of each batter-filled ramekin. Put the ramekins in the oven and bake for 15 minutes. Cakes will look shiny when done. Carefully remove each ramekin from the oven.
Sunday, March 22, 2009
W.O.D. - 3/23/09
AFAP-10 Rounds
Deadlifts (135lb or LESS)-10,9,8,7,6,5,4,3,2,1
Push Ups-2,4,6,8,10,12,14,16,18,20
Follow this with a 2 Lap Run (A lap consists of starting from the bay clockwise around the outer edges of both of the parking lots. This is approximately 1/4 mile for one lap)
Deadlifts (135lb or LESS)-10,9,8,7,6,5,4,3,2,1
Push Ups-2,4,6,8,10,12,14,16,18,20
Follow this with a 2 Lap Run (A lap consists of starting from the bay clockwise around the outer edges of both of the parking lots. This is approximately 1/4 mile for one lap)
The Cage is Open for Business!!
As of yesterday The Cage is complete!! Thanks to LT Shuey and Det Russel for emptying out the space for us to use. LT Cates, PTL Kozlowski, PTL Franczak, CSO McTighe, and I then cleaned out the space and put it back together. PTL Kozlowski, CSO McTighe, and I spent another 6-10 hours putting the finishing touches on the room to include the plywood barrier. A HUGE thank you to PTL Kozlowski and CSO McTighe who did most of the work on their own time. PTL Franczak purchased a couple more sections of matting and PTL Kozlowski purchased the other materials (Approx $100) to make this happen.
The Olympic weight set was picked up from Sears (who provided us a discount so we could make the purchase using donated gift cards!) Thanks to Det Warren for donating a dumbell set for our use as well. The pull up bars and olympic rings are on the way. The next step for us is to clear out the area where the Speed Trailer was so we can take down that section of the cage and give us another 100 sq feet of space. Thanks to everyone for their help and teamwork in making this happen!!
HOT, HOT, HOT Stuff!
New Flavors of Yoplait Light -
So many FLAVORS.. The latest in their line of fat-free offerings -- CAKE FLAVORS. Yep! Keep an eye out for Strawberry Shortcake, Raspberry Cheesecake, and Pineapple Upside Down Cake. Only 110 calories per container (POINTS® value 2*).
Chex Mix Bars -
They come in Chocolate Chunk, Chocolate Chunks, Wheat & Corn Chex pieces,Pretzels and Turtle Caramel-covered Corn Chex pieces, Wheat Chex pieces, Chocolate, Peanuts and Pretzels. Each bar has 130 - 140 calories, 3 - 3.5g fat, and 2 - 4g fiber (POINTS® value 2 - 3*).
New Boca Veggie Patties -
They're made with grains, rice, veggies, and more good stuff. Each patty packs just 70 - 100 calories and 1.5 - 2.5g fat, plus 3.5 - 4g fiber (POINTS® value 1*).
New Flavors of Yoplait Light -
So many FLAVORS.. The latest in their line of fat-free offerings -- CAKE FLAVORS. Yep! Keep an eye out for Strawberry Shortcake, Raspberry Cheesecake, and Pineapple Upside Down Cake. Only 110 calories per container (POINTS® value 2*).
Chex Mix Bars -
They come in Chocolate Chunk, Chocolate Chunks, Wheat & Corn Chex pieces,Pretzels and Turtle Caramel-covered Corn Chex pieces, Wheat Chex pieces, Chocolate, Peanuts and Pretzels. Each bar has 130 - 140 calories, 3 - 3.5g fat, and 2 - 4g fiber (POINTS® value 2 - 3*).
New Boca Veggie Patties -
They're made with grains, rice, veggies, and more good stuff. Each patty packs just 70 - 100 calories and 1.5 - 2.5g fat, plus 3.5 - 4g fiber (POINTS® value 1*).
Saturday, March 21, 2009
W.O.D. - 3/22/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Fish 'n Chips
Ingredients:
For Fish
6 oz. raw cod, cut into two even "strips"
1/4 cup Fiber One bran cereal (original)
2 tbsp. panko breadcrumbs (like the kind by Progresso)
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. garlic powder, or more to taste
1/4 tsp. Old Bay Seasoning, or more to taste
1/8 tsp. onion powder, or more to taste
1/8 tsp. salt, or more to taste
black pepper, to taste
Optional: fat-free tartar sauce, for dipping
For Chips
6 oz. peeled butternut squash (a little less than half a squash), sliced into
French fry shapes
1/8 tsp. kosher salt
Optional: ketchup, for dipping
Directions:
Preheat oven to 450 degrees.
To make the fish, you can use either a broiler pan or toaster oven. (Regular
oven will be used for fries, regardless.) Line the bottom of the broiler pan or
toaster oven with aluminum foil, and spray the rack with nonstick spray. If
using a toaster oven for the fish, preheat it to 450 degrees. In a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Place half of the crumbs in a small bowl, and reserve the other half for the next time you make this recipe. Add panko, garlic powder, Old Bay, onion powder, and salt to the bowl. Season to taste with pepper and, if you like, additional salt and seasonings. Mix well, transfer to a plate, and set aside. Using a paper towel, pat squash pieces firmly to absorb any excess moisture. Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with kosher salt. Toss squash to evenly distribute salt, and then transfer to a baking sheet sprayed with nonstick spray. Squash pieces should lie flat on the sheet. Bake in the oven for 20 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy. After you put
fries in the oven to bake, move on to your fish. Place fish strips on a plate, and cover with egg substitute, turning fish over and spreading the egg substitute to coat. Give fish a (gentle!) shake to remove excess egg substitute, and then transfer the strips to the plate with the breadcrumb mixture. Coat fish strips well with crumb mixture by pressing them into the crumbs, flipping them over, and coating the sides. Spray the tops of the breaded fish strips with a light mist of nonstick spray. Place fish strips on the rack of the broiler pan or toaster oven. If using the broiler pan, place it in the oven. Cook fish for about 15 minutes, until it is flaky and the tops of the strips are brown and crispy. Plate your fish 'n chips and, if you like, serve with tartar sauce for fish-dunking and ketchup for chip-dipping!
MAKES 1 SERVING
Serving Size: entire recipe
Calories: 304
Fat: 2.75g
Sodium: 912mg
Carbs: 36.5g
Fiber: 7g
Sugars: 4.5g
Protein: 36.5g
POINTS® value 6*
Ingredients:
For Fish
6 oz. raw cod, cut into two even "strips"
1/4 cup Fiber One bran cereal (original)
2 tbsp. panko breadcrumbs (like the kind by Progresso)
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. garlic powder, or more to taste
1/4 tsp. Old Bay Seasoning, or more to taste
1/8 tsp. onion powder, or more to taste
1/8 tsp. salt, or more to taste
black pepper, to taste
Optional: fat-free tartar sauce, for dipping
For Chips
6 oz. peeled butternut squash (a little less than half a squash), sliced into
French fry shapes
1/8 tsp. kosher salt
Optional: ketchup, for dipping
Directions:
Preheat oven to 450 degrees.
To make the fish, you can use either a broiler pan or toaster oven. (Regular
oven will be used for fries, regardless.) Line the bottom of the broiler pan or
toaster oven with aluminum foil, and spray the rack with nonstick spray. If
using a toaster oven for the fish, preheat it to 450 degrees. In a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Place half of the crumbs in a small bowl, and reserve the other half for the next time you make this recipe. Add panko, garlic powder, Old Bay, onion powder, and salt to the bowl. Season to taste with pepper and, if you like, additional salt and seasonings. Mix well, transfer to a plate, and set aside. Using a paper towel, pat squash pieces firmly to absorb any excess moisture. Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with kosher salt. Toss squash to evenly distribute salt, and then transfer to a baking sheet sprayed with nonstick spray. Squash pieces should lie flat on the sheet. Bake in the oven for 20 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy. After you put
fries in the oven to bake, move on to your fish. Place fish strips on a plate, and cover with egg substitute, turning fish over and spreading the egg substitute to coat. Give fish a (gentle!) shake to remove excess egg substitute, and then transfer the strips to the plate with the breadcrumb mixture. Coat fish strips well with crumb mixture by pressing them into the crumbs, flipping them over, and coating the sides. Spray the tops of the breaded fish strips with a light mist of nonstick spray. Place fish strips on the rack of the broiler pan or toaster oven. If using the broiler pan, place it in the oven. Cook fish for about 15 minutes, until it is flaky and the tops of the strips are brown and crispy. Plate your fish 'n chips and, if you like, serve with tartar sauce for fish-dunking and ketchup for chip-dipping!
MAKES 1 SERVING
Serving Size: entire recipe
Calories: 304
Fat: 2.75g
Sodium: 912mg
Carbs: 36.5g
Fiber: 7g
Sugars: 4.5g
Protein: 36.5g
POINTS® value 6*
Friday, March 20, 2009
W.O.D. - 3/21/09
AMRAP - 20 Minutes
5 95lb Thrusters
5 Superman (10 Sec Hold)
5 Diamond Push Ups
Jump Rope (30 Sec)
Weight for Thrusters is same weight used for Crossfit Girl Workout "Fran." You can scale weight to your ability level. Remember to familiarize yourself with the proper form prior to doing weighted Thrusters. To ensure you are reaching proper depth on Thrusters place a medicine ball behind you and ensure your touching the ball. If not comfortable with barbell, utilize either a KB or a Medicine Ball.
5 95lb Thrusters
5 Superman (10 Sec Hold)
5 Diamond Push Ups
Jump Rope (30 Sec)
Weight for Thrusters is same weight used for Crossfit Girl Workout "Fran." You can scale weight to your ability level. Remember to familiarize yourself with the proper form prior to doing weighted Thrusters. To ensure you are reaching proper depth on Thrusters place a medicine ball behind you and ensure your touching the ball. If not comfortable with barbell, utilize either a KB or a Medicine Ball.
Spotted on Shelves
Kraft LiveActive Chewy Granola Bars -
These bars are supposed to do all sorts of good things for your digestive system, but aside from that, they taste GREAT. Find 'em in Peanut Butter, Blueberry Almond, and Chocolate Raspberry. Each bar has 140 calories, 3 - 4.5g fat, and 4g fiber POINTS® value 2*.
Kraft On the Go Pouches of Reduced Fat Dressings-
These new easy-to-store-in-your-purse-or-desk dressings are AMAZING -- not because they taste good (which they do) but because THEY'RE SO EASY TO PACK AND CARRY. Sold in multipacks, they come in Light Balsamic Vinaigrette (25 calories, 1g fat -- POINTS® value 1*), Light Zesty Italian (25 calories, 1.5g fat -- POINTS® value 1*), and Light Ranch (60 calories, 4g fat -- POINTS® value 2*).
Weight Watchers Smart Ones Mint Chocolate Chip Sundae -
Low-fat mint- flavored ice cream, fudge, and mini chocolate chips sitting on a chocolate cookie crust -- all for just 150 calories, 3g fat, and a POINTS® value of 3.
Kraft LiveActive Chewy Granola Bars -
These bars are supposed to do all sorts of good things for your digestive system, but aside from that, they taste GREAT. Find 'em in Peanut Butter, Blueberry Almond, and Chocolate Raspberry. Each bar has 140 calories, 3 - 4.5g fat, and 4g fiber POINTS® value 2*.
Kraft On the Go Pouches of Reduced Fat Dressings-
These new easy-to-store-in-your-purse-or-desk dressings are AMAZING -- not because they taste good (which they do) but because THEY'RE SO EASY TO PACK AND CARRY. Sold in multipacks, they come in Light Balsamic Vinaigrette (25 calories, 1g fat -- POINTS® value 1*), Light Zesty Italian (25 calories, 1.5g fat -- POINTS® value 1*), and Light Ranch (60 calories, 4g fat -- POINTS® value 2*).
Weight Watchers Smart Ones Mint Chocolate Chip Sundae -
Low-fat mint- flavored ice cream, fudge, and mini chocolate chips sitting on a chocolate cookie crust -- all for just 150 calories, 3g fat, and a POINTS® value of 3.
Thursday, March 19, 2009
W.O.D. - 3/20/09
AMRAP - 20 Minutes
5 Push Ups
10Leg Raises
5 KB Sumo Deadlift High Pulls (SDLHP)
10 Seated Knee Tucks
5 Push Ups
10Leg Raises
5 KB Sumo Deadlift High Pulls (SDLHP)
10 Seated Knee Tucks
WE ARE MOVING!!
The Oak Brook Fitness Committee is proud to announce we are moving into a larger facility. In just the short three weeks we have been in operation we have already outgrown our space. The Closet is officially closed and we will be opening The Cage within the next day or two. The Cage is the former home of our evidence storage and The Fitness Group's new home. We apologize for the minor inconvenience this may cause people in regards to today's W.O.D. However, the move will allow us to better utilize our space and create a better atmosphere. Welcome to THE CAGE!!
Cheesy Broc Soup
Ingredients:
1 tray Green Giant Just for One! Broccoli & Cheese Sauce
1/2 cup light (plain) soymilk
1 wedge The Laughing Cow Light Original Swiss cheese, chopped into pieces
salt and pepper, to taste
Directions:
To prepare Broccoli & Cheese Sauce, pull film back slightly to vent.
Microwave for 1 1/2 minutes. Pull film back all the way (but do not remove),
and stir in cheese wedge pieces. Place film back over the tray, and
microwave for an additional 45 seconds. Mix well, and allow cooling slightly.
Place broccoli/cheese mixture in a blender with soymilk. Blend at medium
speed until desired consistency is reached (blend very briefly if you like
broccoli pieces in your soup -- blend longer for fully pureed soup). Transfer
soup to your favorite microwave-safe bowl (or your second-favorite one, if
your fave isn't clean). Heat soup in the microwave for 45 seconds, or until
hot. Season to taste with salt and pepper
Serving Size: 1 cup (entire recipe)
Calories: 125
Fat: 5.75g
Sodium: 796mg
Carbs: 11.5g
Fiber: 2g
Sugars: 4.5g
Protein: 7g
POINTS® value 3*
Ingredients:
1 tray Green Giant Just for One! Broccoli & Cheese Sauce
1/2 cup light (plain) soymilk
1 wedge The Laughing Cow Light Original Swiss cheese, chopped into pieces
salt and pepper, to taste
Directions:
To prepare Broccoli & Cheese Sauce, pull film back slightly to vent.
Microwave for 1 1/2 minutes. Pull film back all the way (but do not remove),
and stir in cheese wedge pieces. Place film back over the tray, and
microwave for an additional 45 seconds. Mix well, and allow cooling slightly.
Place broccoli/cheese mixture in a blender with soymilk. Blend at medium
speed until desired consistency is reached (blend very briefly if you like
broccoli pieces in your soup -- blend longer for fully pureed soup). Transfer
soup to your favorite microwave-safe bowl (or your second-favorite one, if
your fave isn't clean). Heat soup in the microwave for 45 seconds, or until
hot. Season to taste with salt and pepper
Serving Size: 1 cup (entire recipe)
Calories: 125
Fat: 5.75g
Sodium: 796mg
Carbs: 11.5g
Fiber: 2g
Sugars: 4.5g
Protein: 7g
POINTS® value 3*
Wednesday, March 18, 2009
Big Breakfast News
No, this isn't news about enormous breakfasts! It's BIG news about guilt-free
morning meals. Check out some new stuff and remember, b-fast is the most important meal of the day. SO DON'T SKIP IT!!!!
Weight Watchers Smart Ones Morning Express -
FOUR options in this new line have hit the freezer aisle, peeps. Check out two English Muffin Sandwiches Canadian Style Bacon and original -- both with egg whites and cheese), plus a Breakfast Quesadilla and a Stuffed Breakfast Sandwich (both packed with egg whites, cheese, turkey bacon, and veggies)! Each of these has 210 - 240 calories, 5 - 7g fat, 27 - 28g carbs, and 2 - 6g fiber (POINTS® value 4 - 5*).
Jimmy Dean D-Lights Croissant -
Turkey sausage, egg whites, and cheese on a CROISSANT... and it's guilt-free?! Well, sort of. It has 300 calories, 12g fat, 32g carbs, and 3g fiber (POINTS® value 6*). So while it's better than many other morning croissant sandwiches, it may not be something you want to swallow EVERY morning. HG Heads Up! Make sure you get the one labeled "D- Lights".
Kashi Honey Sunshine Cereal -
We LOVE the name of this stuff, but the taste is what REALLY gets you! The box is packed with "honey-kissed seven whole grain cereal pillows." It's like a less sugary Cap'n Crunch (that won't cut the roof of your mouth)! A 3/4-cup serving has 100 calories, 1.5g fat, 25g carbs, and 6g fiber (POINTS® value 1*).
No, this isn't news about enormous breakfasts! It's BIG news about guilt-free
morning meals. Check out some new stuff and remember, b-fast is the most important meal of the day. SO DON'T SKIP IT!!!!
Weight Watchers Smart Ones Morning Express -
FOUR options in this new line have hit the freezer aisle, peeps. Check out two English Muffin Sandwiches Canadian Style Bacon and original -- both with egg whites and cheese), plus a Breakfast Quesadilla and a Stuffed Breakfast Sandwich (both packed with egg whites, cheese, turkey bacon, and veggies)! Each of these has 210 - 240 calories, 5 - 7g fat, 27 - 28g carbs, and 2 - 6g fiber (POINTS® value 4 - 5*).
Jimmy Dean D-Lights Croissant -
Turkey sausage, egg whites, and cheese on a CROISSANT... and it's guilt-free?! Well, sort of. It has 300 calories, 12g fat, 32g carbs, and 3g fiber (POINTS® value 6*). So while it's better than many other morning croissant sandwiches, it may not be something you want to swallow EVERY morning. HG Heads Up! Make sure you get the one labeled "D- Lights".
Kashi Honey Sunshine Cereal -
We LOVE the name of this stuff, but the taste is what REALLY gets you! The box is packed with "honey-kissed seven whole grain cereal pillows." It's like a less sugary Cap'n Crunch (that won't cut the roof of your mouth)! A 3/4-cup serving has 100 calories, 1.5g fat, 25g carbs, and 6g fiber (POINTS® value 1*).
Tuesday, March 17, 2009
W.O.D. Options
The Fitness Committee is constantly working to tweak our program to meet every one's needs. Based on that we have decided to create 3 W.O.D.s that can be completed from home with absolutely NO EQUIPMENT. We encourage you to maintain the 3 day on 1 day off rotation as much as possible. These W.O.D.s were developed the same way as all the others and can be used to substitute a W.O.D. you are unable to complete at home. They are as follows:
Utility #1
AMRAP-20 Mins5 Push Ups
10 Sit Ups
15 Air Squats
Utility #2
AFAP-21/15/9
Burpess
Pull Over/Sit/Stand
Mason Twists (4 Count)
Mountain Climbers (4 Count)
Utility #3
AMRAP-20 Mins
5 Push Ups
5 Squat Jumps
10 Leg Raises
10 Forward Lunges (2 Count)
Fitness Group Goals and Objectives
Now that the OBPD Fitness Program is up and running the Fitness Committee wanted to take a few moments to articulate our goals and objectives. The Fitness Program was created in an effort to help members of this department to strive towards a fitter and healthier self. We have created this blog to assist us in this process. On this blog you will find posts by Committee Members on topics such as Health and Wellness, Nutrition, Recipes, and our "Workout of the Day" (W.O.D.) Program. You will see there are also helpful links to videos which will assist you with the exercises in the W.O.D. Program. All these things we created in an effort to create an environment in which fitness and healthy lifestyles are the norm.
In a recent People Magazine article Law Enforcement was listed as one of the 6 fattest professions in the country. We are required to be able to perform some of the most strenuous tasks at a moments notice. You may have to drag your injured partner, in full gear, out of the line of fire, carry a child out of smoke filled building, or run up 16 flights of stairs and take a precision shot to end the life of a potential active shooter. My eye opening experience came one day at training when I realized after an obstacle course of job task simulations that I wasn’t nearly as ready to perform these tasks as I should be. If I didn’t change the way I was doing things in my life it could cost me my life, or even worse, my partner’s.
About this time is when I was brought into the world of Functional Fitness. After considering all the available options, the Fitness Committee decided this would be the appropriate way to reach what is required of each of us on a daily basis. With that being said, we do realize there are individuals in our agency who do maintain a level of fitness. We are not asking you to completely abandon what you do. What we are asking of you is to come down to The Closet and see what it’s all about. We may be limited on space, and equipment, but we make up for it in intensity. We also realize there may be individuals who are unsure of their ability to complete the listed W.O.D.s. Our goal is to assist you and to encourage you to change your lifestyle. There isn’t a negative comment to be made to an individual who wants to better themselves.
We are in the process of adding equipment to our inventory. Chief Sheehan, DC Larson, LT Weber, LT Cates, SGT King, PTL Kozlowski, and I have donated our safety bonuses to purchase an Olympic barbell set. The remainder of the money will be used to purchase a squat rack. There are rings being purchased, and pull up bars to be built and installed by Public Works. More space is being created by cleaning out the other side of The Closet as well. We encourage everyone to come down and try one of the workouts, and to get involved with the program.
Lou Hayes authored a post on his Trinity Training Group Blog on Functional Fitness. Please click on the link and take a few moments to learn what functional fitness is all about: http://trinitytraining.blogspot.com/2008/07/functions-part-3.html
W.O.D. - 3/18/09
REST
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a scheduled W.O.D. use today to complete the missed W.O.D. Remember to maintain a 3 day on 1 day off schedule.
Happy St. Patty's Day!
Try this delicious Shamrock Shake
Ingredients:
3/4 cup light vanilla soymilk
1/2 cup Breyers Double Churn Free Creamy Vanilla fat-free ice cream
1 tbsp. Coffee-mate Sugar Free French Vanilla powdered creamer
1/4 tsp. peppermint extract
2 drops green food coloring
1 no-calorie sweetener packet (like Splenda)
1 1/2 cups crushed ice (8 - 12 ice cubes' worth)
Directions:
Place Coffee-mate in a glass and add 1 tbsp. very hot water. Stir until powder dissolves, and then transfer mixture to a blender. Add all other ingredients to the blender. Blend at high speed until mixed thoroughly.
MAKES 1 SERVING
Serving Size: 1 shake/about 12 oz. (entire recipe)
Calories: 176
Fat: 4g
Sodium: 142mg
Carbs: 29.5g
Fiber: 3.5g
Sugars: 16g
Protein: 7.5g
POINTS® value 3*
Try this delicious Shamrock Shake
Ingredients:
3/4 cup light vanilla soymilk
1/2 cup Breyers Double Churn Free Creamy Vanilla fat-free ice cream
1 tbsp. Coffee-mate Sugar Free French Vanilla powdered creamer
1/4 tsp. peppermint extract
2 drops green food coloring
1 no-calorie sweetener packet (like Splenda)
1 1/2 cups crushed ice (8 - 12 ice cubes' worth)
Directions:
Place Coffee-mate in a glass and add 1 tbsp. very hot water. Stir until powder dissolves, and then transfer mixture to a blender. Add all other ingredients to the blender. Blend at high speed until mixed thoroughly.
MAKES 1 SERVING
Serving Size: 1 shake/about 12 oz. (entire recipe)
Calories: 176
Fat: 4g
Sodium: 142mg
Carbs: 29.5g
Fiber: 3.5g
Sugars: 16g
Protein: 7.5g
POINTS® value 3*
Shrimp, Mango, and Avocado Salad with Sweet & Spicy Dressing
PER SERVING (about 2 cups): 174 calories, 5g fat, 429mg sodium, 21.5g
carbs, 4g fiber, 13.5g sugars, 12g protein -- POINTS® value 3*
Shrimp, mango, avocado
Ingredients:
For Salad:
8 cups fresh spinach leaves
8 oz. cooked shrimp
2 cups chopped mango (about 2 mangos)
1 cup cubed avocado (about 1 small avocado)
For Dressing:
1/3 cup seasoned rice vinegar
2 tbsp. lime juice
1 no-calorie sweetener packet (we like Splenda!)
1/8 tsp. ground cayenne pepper
Directions:
To make the dressing, combine vinegar, lime juice, sweetener, and pepper in
a small bowl. Mix well, and set aside.
In separate large serving bowl, combine all salad ingredients. Pour dressing
over salad, and toss until all ingredients are coated.
PER SERVING (about 2 cups): 174 calories, 5g fat, 429mg sodium, 21.5g
carbs, 4g fiber, 13.5g sugars, 12g protein -- POINTS® value 3*
Shrimp, mango, avocado
Ingredients:
For Salad:
8 cups fresh spinach leaves
8 oz. cooked shrimp
2 cups chopped mango (about 2 mangos)
1 cup cubed avocado (about 1 small avocado)
For Dressing:
1/3 cup seasoned rice vinegar
2 tbsp. lime juice
1 no-calorie sweetener packet (we like Splenda!)
1/8 tsp. ground cayenne pepper
Directions:
To make the dressing, combine vinegar, lime juice, sweetener, and pepper in
a small bowl. Mix well, and set aside.
In separate large serving bowl, combine all salad ingredients. Pour dressing
over salad, and toss until all ingredients are coated.
Monday, March 16, 2009
W.O.D. - 3/17/09
DECK OF CARDS
Hearts- Push Ups
Diamonds- Mason Twists (This is a two count exercise, Left side, Right Side=1 rep)
Clubs- Box Jumps
Spades- Mountain Climbers (This is a two count exercise, Left side, Right Side=1 rep)
Jokers- 20 KB Figure8 to Hold (10 Holds each side)
Your score is the time it takes you to complete the deck of cars. In order to accomodate varying fitness levels:
Beginners-Eliminate all face cards and Jokers
Intermediate-Eliminate Jokers
Advanced-Use entire deck of cards
Hearts- Push Ups
Diamonds- Mason Twists (This is a two count exercise, Left side, Right Side=1 rep)
Clubs- Box Jumps
Spades- Mountain Climbers (This is a two count exercise, Left side, Right Side=1 rep)
Jokers- 20 KB Figure8 to Hold (10 Holds each side)
Your score is the time it takes you to complete the deck of cars. In order to accomodate varying fitness levels:
Beginners-Eliminate all face cards and Jokers
Intermediate-Eliminate Jokers
Advanced-Use entire deck of cards
Nutrition
According to Mens's Health (April 09) you should add at least 6 of these powerfoods to your diet each day:
A- Almonds and other nuts
B- Beans
S- Spinach or other green veggies
D- Dairy
I- Instant Oatmeal
E- Eggs
T- Turkey or other lean meats
P- Peanut Butter
O- Olive Oil
W- Whole Grains
E- Extra Protein Powder (whey)
R- Raspberries or other berries
A- Almonds and other nuts
B- Beans
S- Spinach or other green veggies
D- Dairy
I- Instant Oatmeal
E- Eggs
T- Turkey or other lean meats
P- Peanut Butter
O- Olive Oil
W- Whole Grains
E- Extra Protein Powder (whey)
R- Raspberries or other berries
Spotted on Shelves
Emerald Cocoa Roast Almonds, Dark Chocolate Flavor -
Get a chocolate- almond fix without devouring a giant sugar candy bar. These nuts taste fantastic and are filling too. 1 ounce (about 1/4 cup) has 150 calories,13g
fat,6g carbs,and 3g fiber(POINTS® value 3*).
Oscar Mayer Deli Fresh Singles -
These perfectly portioned packs dole out single servings of shaved deli meats with just 60-70 calories,1-1.5g fat, 0-3g carbs, and a POINTS® value of 1*. The 2-packs come in FIVE varieties--Honey Oven Roasted Turkey, Smoked Turkey, Home-Style Roasted Ham, Honey Smoked Ham, and Oven Roasted Chicken.
Sargento Salad Finishers -
These salad pouches come in Bistro Chicken, Cheddar Bacon, Cheddar Chicken, Chicken Caesar, and Cranberry Pecan. Just add lettuce and your favorite chopped veggies. These have 100 - 160 calories, 4 - 10g fat, 2 - 9g carbs and 0 - 1g fiber (POINTS® value 2 - 4*). Our pick is the Chicken Caesar -- it has just 100 calories, 4g fat, and 6g carbs per serving (POINTS® value 2*). Just remember to use low-cal dressing...
Emerald Cocoa Roast Almonds, Dark Chocolate Flavor -
Get a chocolate- almond fix without devouring a giant sugar candy bar. These nuts taste fantastic and are filling too. 1 ounce (about 1/4 cup) has 150 calories,13g
fat,6g carbs,and 3g fiber(POINTS® value 3*).
Oscar Mayer Deli Fresh Singles -
These perfectly portioned packs dole out single servings of shaved deli meats with just 60-70 calories,1-1.5g fat, 0-3g carbs, and a POINTS® value of 1*. The 2-packs come in FIVE varieties--Honey Oven Roasted Turkey, Smoked Turkey, Home-Style Roasted Ham, Honey Smoked Ham, and Oven Roasted Chicken.
Sargento Salad Finishers -
These salad pouches come in Bistro Chicken, Cheddar Bacon, Cheddar Chicken, Chicken Caesar, and Cranberry Pecan. Just add lettuce and your favorite chopped veggies. These have 100 - 160 calories, 4 - 10g fat, 2 - 9g carbs and 0 - 1g fiber (POINTS® value 2 - 4*). Our pick is the Chicken Caesar -- it has just 100 calories, 4g fat, and 6g carbs per serving (POINTS® value 2*). Just remember to use low-cal dressing...
Sunday, March 15, 2009
W.O.D. - 3/16/09
A.F.A.P.-10 Rounds
5 Burpees
5 Pull Over/Sit Up/Stand Up (To make more challenging add Medicine Ball)
5 Rear Lunges (This is a two count exercise, Left side, Right Side=1 rep)
5 Burpees
5 Pull Over/Sit Up/Stand Up (To make more challenging add Medicine Ball)
5 Rear Lunges (This is a two count exercise, Left side, Right Side=1 rep)
Pumpkin Bread
Ingredients:
One 15-oz. can pure pumpkin
1 1/4 cups whole-wheat flour
1/4 cup all-purpose flour
1/2 cup fat-free liquid egg substitute (like Original Egg Beaters)
1/2 cup Splenda No Calorie Sweetener (granulated)
1/4 cup brown sugar (not packed)
1/4 cup Ocean Spray Craisins Original Sweetened Dried Cranberries (or
regular raisins), chopped
2 1/4 tsp. baking powder
1 1/2 tsp. cinnamon
1 tsp. vanilla extract
1/2 tsp. salt
1/3 tsp. pumpkin pie spice
Directions:
Preheat oven to 350 degrees. In a large bowl, combine both types of flour, Splenda, brown sugar, baking powder, cinnamon, salt, and pumpkin pie spice (in other words, all dry ingredients except for the Craisins or raisins). In a medium bowl, mix together pumpkin, egg substitute, and vanilla extract (all the wet ingredients). Add this mixture to the bowl with the dry ingredients, and stir until just blended. Slowly sprinkle chopped Craisins or raisins into the batter, making sure they don't all stick together, and mix to distribute them. Spoon batter into a large loaf pan (about 9" X 5") sprayed with nonstick
spray. Bake for about 50 minutes, until the top of the loaf is firm to the touch. (Bread may be moist inside. This doesn't mean it's undercooked.) Allow to cool, and then cut into 8 slices.
Serving Size: 1 (thick!) slice
Calories: 143
Fat: 0.5g
Sodium: 281mg
Carbs: 31g
Fiber: 4.5g
Sugars: 9g
Protein: 5g
POINTS® value 2*
Ingredients:
One 15-oz. can pure pumpkin
1 1/4 cups whole-wheat flour
1/4 cup all-purpose flour
1/2 cup fat-free liquid egg substitute (like Original Egg Beaters)
1/2 cup Splenda No Calorie Sweetener (granulated)
1/4 cup brown sugar (not packed)
1/4 cup Ocean Spray Craisins Original Sweetened Dried Cranberries (or
regular raisins), chopped
2 1/4 tsp. baking powder
1 1/2 tsp. cinnamon
1 tsp. vanilla extract
1/2 tsp. salt
1/3 tsp. pumpkin pie spice
Directions:
Preheat oven to 350 degrees. In a large bowl, combine both types of flour, Splenda, brown sugar, baking powder, cinnamon, salt, and pumpkin pie spice (in other words, all dry ingredients except for the Craisins or raisins). In a medium bowl, mix together pumpkin, egg substitute, and vanilla extract (all the wet ingredients). Add this mixture to the bowl with the dry ingredients, and stir until just blended. Slowly sprinkle chopped Craisins or raisins into the batter, making sure they don't all stick together, and mix to distribute them. Spoon batter into a large loaf pan (about 9" X 5") sprayed with nonstick
spray. Bake for about 50 minutes, until the top of the loaf is firm to the touch. (Bread may be moist inside. This doesn't mean it's undercooked.) Allow to cool, and then cut into 8 slices.
Serving Size: 1 (thick!) slice
Calories: 143
Fat: 0.5g
Sodium: 281mg
Carbs: 31g
Fiber: 4.5g
Sugars: 9g
Protein: 5g
POINTS® value 2*
Saturday, March 14, 2009
W.O.D. - 3/15/09
A.M.R.A.P.-20 Minutes
5 Diamond Push Ups
5 Supine Bicycles(This is a four count exercise, Left side, Right side, Left side, Right Side=1 rep)
10 Wall Balls (substitute Air Squats if needed)
Jump Rope (30 Seconds)
5 Diamond Push Ups
5 Supine Bicycles(This is a four count exercise, Left side, Right side, Left side, Right Side=1 rep)
10 Wall Balls (substitute Air Squats if needed)
Jump Rope (30 Seconds)
Mushrooms: The New Mood Food
Feeling a little blue? Chomp on a portabella! Mushrooms are the only natural
fresh veggie with vitamin D, which can help elevate your mood. And since it's
tough to get enough vitamin D during winter months (due to lack of sunlight),
now is the perfect time to up your intake of the friendly fungus. Mushrooms
also have lots of energy-enhancing B vitamins typically found in meat, so
they're great for vegetarians. And get this.. scientists are creating super
mushrooms enhanced with EXTRA vitamin D by exposing them to fancy
ultraviolet lights.
Feeling a little blue? Chomp on a portabella! Mushrooms are the only natural
fresh veggie with vitamin D, which can help elevate your mood. And since it's
tough to get enough vitamin D during winter months (due to lack of sunlight),
now is the perfect time to up your intake of the friendly fungus. Mushrooms
also have lots of energy-enhancing B vitamins typically found in meat, so
they're great for vegetarians. And get this.. scientists are creating super
mushrooms enhanced with EXTRA vitamin D by exposing them to fancy
ultraviolet lights.
Friday, March 13, 2009
W.O.D. - 3/14/09
REST
If you rested on a day with a scheduled W.O.D., you can make that W.O.D. up today. Remember to maintain a 3 day on 1 day off schedule.
If you rested on a day with a scheduled W.O.D., you can make that W.O.D. up today. Remember to maintain a 3 day on 1 day off schedule.
Chicken Fajita Lettuce Cups
PER SERVING (entire recipe): 190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein -- POINTS® value 3*
Ingredients:
3 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
3 oz. raw boneless skinless lean chicken breast, sliced
1/2 cup sliced red and green bell peppers
1/2 cup sliced onions
2 tbsp.
1 tbsp. salsa
1 tbsp. fat-free sour cream
1 1/2 tsp. dry fajita seasoning mix
Directions:
Place chicken, peppers, and onions in a medium bowl. Blend fajita seasoning mix with 3 tbsp. water, and pour mixture over the chicken and veggies. Stir so that chicken and veggies are thoroughly coated. Let marinate for 5 minutes.
Spray a medium pan with nonstick spray, and bring to medium-high heat. Pour chicken/veggie mixture (including any excess marinade) into the pan. Moving mixture around occasionally with a spatula, cook until chicken is cooked through and veggies are slightly browned (about 6 minutes). Transfer mixture to a bowl. Serve with the lettuce leaves, guac, salsa, and sour cream. Enjoy fajita-style, by loading up each lettuce "cup" with 1/3rd of the mixture and topping with the condiments.
PER SERVING (entire recipe): 190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein -- POINTS® value 3*
Ingredients:
3 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce)
3 oz. raw boneless skinless lean chicken breast, sliced
1/2 cup sliced red and green bell peppers
1/2 cup sliced onions
2 tbsp.
1 tbsp. salsa
1 tbsp. fat-free sour cream
1 1/2 tsp. dry fajita seasoning mix
Directions:
Place chicken, peppers, and onions in a medium bowl. Blend fajita seasoning mix with 3 tbsp. water, and pour mixture over the chicken and veggies. Stir so that chicken and veggies are thoroughly coated. Let marinate for 5 minutes.
Spray a medium pan with nonstick spray, and bring to medium-high heat. Pour chicken/veggie mixture (including any excess marinade) into the pan. Moving mixture around occasionally with a spatula, cook until chicken is cooked through and veggies are slightly browned (about 6 minutes). Transfer mixture to a bowl. Serve with the lettuce leaves, guac, salsa, and sour cream. Enjoy fajita-style, by loading up each lettuce "cup" with 1/3rd of the mixture and topping with the condiments.
Thursday, March 12, 2009
W.O.D. - 3/13/09
A.F.A.P.-10 Rounds
5 Burpees
Superman (10 Second Hold)
5 Leg Raises
Superman (10 Second Hold)
10 KB Side Lunges (5 lunges per side)
5 Burpees
Superman (10 Second Hold)
5 Leg Raises
Superman (10 Second Hold)
10 KB Side Lunges (5 lunges per side)
7 Key Steps to Losing Weight
Here are some strategies to help you reach your weight-loss goals
Plot out your goals
It helps to have an action plan to keep you on track.
Envision your success
You can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios.
Don't sabotage yourself
Many of us unconsciously sabotage ourselves with self-destructive thoughts such as "I'll never lose weight." Whenever you catch yourself thinking this way, try to substitute more constructive statements.
Be your own cheerleader
Try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.
Avoid being a perfectionist
Try not to think in all-or-nothing terms.
Follow through with your goals
Believing you can achieve your weight-loss goals is important, but you have to act too, by changing your eating habits and increasing your physical activity.
Affirm your self-belief
Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily.
This article was from Weight Watchers.com
Here are some strategies to help you reach your weight-loss goals
Plot out your goals
It helps to have an action plan to keep you on track.
Envision your success
You can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios.
Don't sabotage yourself
Many of us unconsciously sabotage ourselves with self-destructive thoughts such as "I'll never lose weight." Whenever you catch yourself thinking this way, try to substitute more constructive statements.
Be your own cheerleader
Try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.
Avoid being a perfectionist
Try not to think in all-or-nothing terms.
Follow through with your goals
Believing you can achieve your weight-loss goals is important, but you have to act too, by changing your eating habits and increasing your physical activity.
Affirm your self-belief
Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily.
This article was from Weight Watchers.com
Wednesday, March 11, 2009
W.O.D. - 3/12/09
A.M.R.A.P.-20 Minutes
5 Push Ups
5 Squat Jumps
10 Mason Twists (This is a two count exercise, Left side, Right Side=1 rep)
10 KB Sumo Deadlift High Pulls
5 Push Ups
5 Squat Jumps
10 Mason Twists (This is a two count exercise, Left side, Right Side=1 rep)
10 KB Sumo Deadlift High Pulls
Veggie Stew
PER SERVING (about 1 cup): 100 calories, 1g fat, 296mg sodium, 20g carbs, 6g fiber, 7g sugars, 4g protein -- POINTS® value 1*
Ingredients:
1 1/2 cups fat-free vegetable broth
1 cup canned garbanzo beans (chickpeas), drained
One 6-oz. can tomato paste
1 eggplant, peeled and cut into 1/2-inch cubes
1 tomato, coarsely chopped
2 cups coarsely chopped zucchini
1 cup coarsely chopped carrot
1 cup cubed butternut squash
1 cup chopped onion
1 tbsp. chopped garlic
1 tsp. extra-virgin olive oil
1 tsp. dried basil
1/3 tsp. cinnamon
1/4 tsp. salt, or more to taste
1/8 tsp. paprika
1/8 tsp. ground ginger
1 no-calorie sweetener packet (like Splenda)
Directions:
Place all the veggies and the garbanzo beans in your crock pot.
In a medium bowl, combine broth, tomato paste, garlic, olive oil, basil, cinnamon, salt, paprika, ginger, and sweetener. Mix well and pour evenly over the contents of the crock pot. Gently stir to allow the sauce to coat the veggies.
Cover and cook on high for 4 hours. (OR cover and cook on low for 7 - 8 hours.) If you like, add additional salt to taste.
PER SERVING (about 1 cup): 100 calories, 1g fat, 296mg sodium, 20g carbs, 6g fiber, 7g sugars, 4g protein -- POINTS® value 1*
Ingredients:
1 1/2 cups fat-free vegetable broth
1 cup canned garbanzo beans (chickpeas), drained
One 6-oz. can tomato paste
1 eggplant, peeled and cut into 1/2-inch cubes
1 tomato, coarsely chopped
2 cups coarsely chopped zucchini
1 cup coarsely chopped carrot
1 cup cubed butternut squash
1 cup chopped onion
1 tbsp. chopped garlic
1 tsp. extra-virgin olive oil
1 tsp. dried basil
1/3 tsp. cinnamon
1/4 tsp. salt, or more to taste
1/8 tsp. paprika
1/8 tsp. ground ginger
1 no-calorie sweetener packet (like Splenda)
Directions:
Place all the veggies and the garbanzo beans in your crock pot.
In a medium bowl, combine broth, tomato paste, garlic, olive oil, basil, cinnamon, salt, paprika, ginger, and sweetener. Mix well and pour evenly over the contents of the crock pot. Gently stir to allow the sauce to coat the veggies.
Cover and cook on high for 4 hours. (OR cover and cook on low for 7 - 8 hours.) If you like, add additional salt to taste.
Tuesday, March 10, 2009
W.O.D. - 3/11/09
A.M.R.A.P.-20 Minutes
5 Diamond Push Ups
Side Plank-Left Side (10 Second Hold)
Side Plank-Right Side (10 Second Hold)
10 Flutter Kicks (These are a two count exercise, Left side, Right Side=1 rep)
10 KB Figure8 to Hold (5 Holds per side)
5 Diamond Push Ups
Side Plank-Left Side (10 Second Hold)
Side Plank-Right Side (10 Second Hold)
10 Flutter Kicks (These are a two count exercise, Left side, Right Side=1 rep)
10 KB Figure8 to Hold (5 Holds per side)
Here's how to get in and out of the supermarket faster and with the right stuff in your grocery bags
Plan Ahead
Take some time to plan menus for the upcoming week. Create seven lunch and dinner menus.
Create a real grocery list
This shopping list comes right out of the seven-day menu plan strategy.
Make your shopping list market-friendly
To make shopping easier and faster, organize your list according to the sections of the store. Here are some basic categories:
• Fruits and vegetables
• Refrigerator cases (dairy, juice, eggs, etc.)
• Meat, poultry and fish cases
• Canned foods, condiments and oils
• Grains and cereals
• Breads
• Frozen foods
Grab a snack beforehand
You've heard this countless times before, and it's still true: Shop hungry and you're more likely to succumb to high-calorie foods.
Hit the supermarket once a week
If possible, shop on the same day each week and spare yourself some aggravation by avoiding the busy times: weekday, evenings or weekends.
Make a produce pit-stop
Shopping once a week may be too little for fresh produce, so dart into the market midweek to replenish your supply of fruits and vegetables.
Shop virtually
If you hate spending time in the grocery store, find one that will do it for you. You can shop on the Web, by simply calling, or faxing your order in to a local market.
Burn down the aisles
You can be surrounded by food but still burn calories if you spend a little extra time at the supermarket. Here's how: Park in the very farthest spot from the door and briskly walk to and from the car.
Plan Ahead
Take some time to plan menus for the upcoming week. Create seven lunch and dinner menus.
Create a real grocery list
This shopping list comes right out of the seven-day menu plan strategy.
Make your shopping list market-friendly
To make shopping easier and faster, organize your list according to the sections of the store. Here are some basic categories:
• Fruits and vegetables
• Refrigerator cases (dairy, juice, eggs, etc.)
• Meat, poultry and fish cases
• Canned foods, condiments and oils
• Grains and cereals
• Breads
• Frozen foods
Grab a snack beforehand
You've heard this countless times before, and it's still true: Shop hungry and you're more likely to succumb to high-calorie foods.
Hit the supermarket once a week
If possible, shop on the same day each week and spare yourself some aggravation by avoiding the busy times: weekday, evenings or weekends.
Make a produce pit-stop
Shopping once a week may be too little for fresh produce, so dart into the market midweek to replenish your supply of fruits and vegetables.
Shop virtually
If you hate spending time in the grocery store, find one that will do it for you. You can shop on the Web, by simply calling, or faxing your order in to a local market.
Burn down the aisles
You can be surrounded by food but still burn calories if you spend a little extra time at the supermarket. Here's how: Park in the very farthest spot from the door and briskly walk to and from the car.
Monday, March 9, 2009
W.O.D. - 3/10/09
REST
If you rested on a day with a scheduled W.O.D., use today to complete the W.O.D. you missed. Remember to maintain a 3 day on 1 day off pattern.
If you rested on a day with a scheduled W.O.D., use today to complete the W.O.D. you missed. Remember to maintain a 3 day on 1 day off pattern.
Fizzy Fruit Mini Molds
PER SERVING (1 Mini Mold): 36 calories, 0g fat, 109mg sodium, 5.5g carbs, 1g fiber, 4.5g sugars, 1.5g protein -- POINTS® value 1*
You could have all three of these for just eight calories more than a 100-calorie pack. Unfortunately, these wobbly desserts aren't nearly as portable... so don't even think about stuffing one in your purse, you nut!
Ingredients:
One 4-serving package (or half an 8-serving package) Jell-O Sugar Free Raspberry Gelatin dessert mix
1 1/4 cups diet orange soda, cold
1/2 cup chopped apples (preferably Fuji!)
1/2 cup chopped peaches or nectarines
Optional topping: Fat Free Reddi-wip
Directions:
Place gelatin mix in a bowl, and cover with 3/4 cup boiling water. Stir constantly for at least 2 minutes (until completely dissolved). Stir in the soda. Refrigerate for about an hour and fifteen minutes (until thickened but not set).
Stir fruit into the Jell-O. Evenly distribute mixture among 3 dessert bowls or small glasses. Return to fridge until set (about 3 hours longer). If you like, top each with a squirt of Reddi-wip before digging in!
PER SERVING (1 Mini Mold): 36 calories, 0g fat, 109mg sodium, 5.5g carbs, 1g fiber, 4.5g sugars, 1.5g protein -- POINTS® value 1*
You could have all three of these for just eight calories more than a 100-calorie pack. Unfortunately, these wobbly desserts aren't nearly as portable... so don't even think about stuffing one in your purse, you nut!
Ingredients:
One 4-serving package (or half an 8-serving package) Jell-O Sugar Free Raspberry Gelatin dessert mix
1 1/4 cups diet orange soda, cold
1/2 cup chopped apples (preferably Fuji!)
1/2 cup chopped peaches or nectarines
Optional topping: Fat Free Reddi-wip
Directions:
Place gelatin mix in a bowl, and cover with 3/4 cup boiling water. Stir constantly for at least 2 minutes (until completely dissolved). Stir in the soda. Refrigerate for about an hour and fifteen minutes (until thickened but not set).
Stir fruit into the Jell-O. Evenly distribute mixture among 3 dessert bowls or small glasses. Return to fridge until set (about 3 hours longer). If you like, top each with a squirt of Reddi-wip before digging in!
Sunday, March 8, 2009
W.O.D. - 3/9/09
A.F.A.P. (As Fast As Possible)-21/15/9
Push Ups
Box Jumps
Seated Knee Tucks
KB Clean and Press (each side)
The numbers 21/15/9 represent the number of reps you complete per circuit. In this case it is 3 rounds with 21 reps in the first, 15 in the second, and 9 in the last. Your total time to complete this is your score.
Push Ups
Box Jumps
Seated Knee Tucks
KB Clean and Press (each side)
The numbers 21/15/9 represent the number of reps you complete per circuit. In this case it is 3 rounds with 21 reps in the first, 15 in the second, and 9 in the last. Your total time to complete this is your score.
Try these 7 Super Spices to add flavor to your foods!
Ground Cloves-
Try it: In cake or biscuit dough for an added layer of spicy sweetness.
Ground Jamaican Allspice-
Try it: In lean ground beef to add an unexpected twist to hamburgers or meat loaf.
Sage-
Try it: In your favorite tomato sauce recipe.
Marjoram-
Try it: Steeped in hot water for herbal teas.
Ground Cinnamon-
Try it: On whole wheat toast drizzled with honey.
Ground Oregano-
Try it: On top of homemade garlic bread or pizza.
Thyme-
Try it: In scrambled eggs for a fragrant flavor boost.
Ground Cloves-
Try it: In cake or biscuit dough for an added layer of spicy sweetness.
Ground Jamaican Allspice-
Try it: In lean ground beef to add an unexpected twist to hamburgers or meat loaf.
Sage-
Try it: In your favorite tomato sauce recipe.
Marjoram-
Try it: Steeped in hot water for herbal teas.
Ground Cinnamon-
Try it: On whole wheat toast drizzled with honey.
Ground Oregano-
Try it: On top of homemade garlic bread or pizza.
Thyme-
Try it: In scrambled eggs for a fragrant flavor boost.
Saturday, March 7, 2009
W.O.D. - 3/8/09
A.M.R.A.P.- 20 Minutes
3 Burpees
6 Forward Lunges (These are a two count exercise, Left side, Right Side=1 rep)
9 Crunches
12 Mountain Climbers (This is a two count exercise, Left side, Right Side=1 rep)
For a tougher challenge complete the Forward Lunges with a KB.
3 Burpees
6 Forward Lunges (These are a two count exercise, Left side, Right Side=1 rep)
9 Crunches
12 Mountain Climbers (This is a two count exercise, Left side, Right Side=1 rep)
For a tougher challenge complete the Forward Lunges with a KB.
Crazy-Creamy Spinach Artichoke Dip
Ingredients:
One 10-oz. package frozen chopped spinach, thawed and drained very well
One 14-oz. can artichoke hearts (packed in water), drained very well and
chopped
One 8-oz. container fat-free cream cheese, room temperature
Half an 8-oz. can water chestnuts, drained and chopped
1/4 cup fat-free sour cream
1/4 cup fat-free mayonnaise
1/4 cup reduced-fat parmesan-style grated topping, divided
3 tbsp. minced shallots
2 cloves garlic, minced
1/4 tsp. salt
1/8 tsp. cayenne pepper
Directions:
If you want to serve this dish hot, preheat oven to 350 degrees. In a large bowl, combine cream cheese, sour cream, mayo, and 3 tbsp. of the parm-style topping. Add the salt and cayenne pepper, and then stir until smooth. In a pan sprayed with nonstick spray, cook the shallots and garlic over medium heat until soft (1 - 2 minutes). Set aside.
To the large bowl, add spinach, artichoke hearts, water chestnuts and garlic/shallot mixture. Stir well. If serving dip cold, top with the remaining tbsp. of parm-style topping. If you want to serve the dip hot, transfer to a casserole dish, top with the remaining parm, and then bake for 30 minutes (or until bubbly).
Serving Size: 1/3 cup (1/8th of recipe)
Calories: 91
Fat: 1.5g
Sodium: 584mg
Carbs: 11g
Fiber: 2g
Sugars: 3.5g
Protein: 7g
POINTS® value 2*
Ingredients:
One 10-oz. package frozen chopped spinach, thawed and drained very well
One 14-oz. can artichoke hearts (packed in water), drained very well and
chopped
One 8-oz. container fat-free cream cheese, room temperature
Half an 8-oz. can water chestnuts, drained and chopped
1/4 cup fat-free sour cream
1/4 cup fat-free mayonnaise
1/4 cup reduced-fat parmesan-style grated topping, divided
3 tbsp. minced shallots
2 cloves garlic, minced
1/4 tsp. salt
1/8 tsp. cayenne pepper
Directions:
If you want to serve this dish hot, preheat oven to 350 degrees. In a large bowl, combine cream cheese, sour cream, mayo, and 3 tbsp. of the parm-style topping. Add the salt and cayenne pepper, and then stir until smooth. In a pan sprayed with nonstick spray, cook the shallots and garlic over medium heat until soft (1 - 2 minutes). Set aside.
To the large bowl, add spinach, artichoke hearts, water chestnuts and garlic/shallot mixture. Stir well. If serving dip cold, top with the remaining tbsp. of parm-style topping. If you want to serve the dip hot, transfer to a casserole dish, top with the remaining parm, and then bake for 30 minutes (or until bubbly).
Serving Size: 1/3 cup (1/8th of recipe)
Calories: 91
Fat: 1.5g
Sodium: 584mg
Carbs: 11g
Fiber: 2g
Sugars: 3.5g
Protein: 7g
POINTS® value 2*
Friday, March 6, 2009
W.O.D. - 3/7/09
Here is the first of the highly anticipated W.O.D.'s:
A.M.R.A.P.(As Many Rounds As Possible)-20 Minutes
5 Push Ups
5 Leg Raises
10 Air Squats
10 KB(Kettlebell)Swings
Complete this as a circuit. At the end of the 20 minutes the total number of rounds you completed is your score. You can post your score as a comment to this post if you wish. If there is an event you do not feel comfortable completing, due to injuries or lack of knowledge, skip it. You can alter the individual events as necessary to complete them (ie push ups from your knees.) For KB events select the appropriate KB weight that will allow you to complete the desired number of reps per cycle. Remember all the exercises have instructional videos on the right side of the blog. GOOD LUCK!!!
A.M.R.A.P.(As Many Rounds As Possible)-20 Minutes
5 Push Ups
5 Leg Raises
10 Air Squats
10 KB(Kettlebell)Swings
Complete this as a circuit. At the end of the 20 minutes the total number of rounds you completed is your score. You can post your score as a comment to this post if you wish. If there is an event you do not feel comfortable completing, due to injuries or lack of knowledge, skip it. You can alter the individual events as necessary to complete them (ie push ups from your knees.) For KB events select the appropriate KB weight that will allow you to complete the desired number of reps per cycle. Remember all the exercises have instructional videos on the right side of the blog. GOOD LUCK!!!
Congrats!!
The Fitness Committee would like to congratulate the following individuals for participating in the first Baseline Testing process: LT Weber, LT Shuey, SGT King, CSO Gabel, CSO McTighe, CSO Caruso, PTL Kolzow, PTL G Peterson, PTL Wood, PTL Kozlowski, PTL Mudra, and PTL Church. These individuals have taken the first step to improving their health and fitness. If there is anyone who would still like to take the Baseline Test let a committee member know and we can make the appropriate arrangements. Thanks for the motivation and enthusiasm from those who participated!!
Are you looking for online easy access health tips? If so, try these!
Hungrygirl.com
Hey, Hungry People...Sign up now for your DAILY Tips & Tricks... Each day you'll receive tasty tidbits from the world of food and dieting.
This website offers a free membership to enroll. Once you become comfortable with the website you will see all the helpful tools such as: food recipes, new food arrivals, and health tips.
Weight Watchers
As with most things, men and women have a different approach to losing weight, with different challenges. Get an approach that’s tailored for men and women, with flexible food plans, interactive tools, specific advice, workouts, and strategies for tackling challenges unique to men and women.
WeightWatchers.com
Follow their customized step by step online. Get access to interactive tools, video workouts, and a rich resource library to help you lose weight.
Weight Watchers Online includes:
Comprehensive guides to learn how to follow the Weight Watchers
Customized sites for men and women
Advice and recommendations for eating out
Interactive tools to track weight and analyze food and exercise habits
Over 1,500 recipes and meal ideas
Tips and workouts for all fitness levels
Hungrygirl.com
Hey, Hungry People...Sign up now for your DAILY Tips & Tricks... Each day you'll receive tasty tidbits from the world of food and dieting.
This website offers a free membership to enroll. Once you become comfortable with the website you will see all the helpful tools such as: food recipes, new food arrivals, and health tips.
Weight Watchers
As with most things, men and women have a different approach to losing weight, with different challenges. Get an approach that’s tailored for men and women, with flexible food plans, interactive tools, specific advice, workouts, and strategies for tackling challenges unique to men and women.
WeightWatchers.com
Follow their customized step by step online. Get access to interactive tools, video workouts, and a rich resource library to help you lose weight.
Weight Watchers Online includes:
Comprehensive guides to learn how to follow the Weight Watchers
Customized sites for men and women
Advice and recommendations for eating out
Interactive tools to track weight and analyze food and exercise habits
Over 1,500 recipes and meal ideas
Tips and workouts for all fitness levels
Wednesday, March 4, 2009
Looking for a Bread Alternative? Try These!
1. La Tortilla Factory Tortillas - Look for the 80-calorie, 12-gram-of-fiber large ones called Smart & Delicious Low Carb/High Fiber.
2. Fiber One English Muffins - These are fairly new. They are delicious and come in a slew of varieties
3. Arnold Select Sandwich Thins - These are like flatter, denser hamburger buns or English muffins (sans the nooks and crannies).
4. Flatout Light Wraps - These large, 90-calorie wraps are great. They can be found in Original, Italian Herb, Sundried Tomato, and Garden Spinach. They're great just make sure to get the ones labeled "Light", because the regular higher calorie wraps come in the same flavors.
5. Western Bagel Alternative Bagels, Alternative Pita Bread, and Alternative English Muffins - You can find these in select markets. This stuff has amazing stats and tastes delicious, too!
6. Kim's Light Bagels - These bagels are really good and come
in many flavors.
7. Sara Lee Delightful Breads - These come in a bunch of varieties, and the nutritional info is solid!
8. Weight Watchers Breads, Pita Pockets, and English Muffins - Lots of variety here, and all good.
1. La Tortilla Factory Tortillas - Look for the 80-calorie, 12-gram-of-fiber large ones called Smart & Delicious Low Carb/High Fiber.
2. Fiber One English Muffins - These are fairly new. They are delicious and come in a slew of varieties
3. Arnold Select Sandwich Thins - These are like flatter, denser hamburger buns or English muffins (sans the nooks and crannies).
4. Flatout Light Wraps - These large, 90-calorie wraps are great. They can be found in Original, Italian Herb, Sundried Tomato, and Garden Spinach. They're great just make sure to get the ones labeled "Light", because the regular higher calorie wraps come in the same flavors.
5. Western Bagel Alternative Bagels, Alternative Pita Bread, and Alternative English Muffins - You can find these in select markets. This stuff has amazing stats and tastes delicious, too!
6. Kim's Light Bagels - These bagels are really good and come
in many flavors.
7. Sara Lee Delightful Breads - These come in a bunch of varieties, and the nutritional info is solid!
8. Weight Watchers Breads, Pita Pockets, and English Muffins - Lots of variety here, and all good.
Sunday, March 1, 2009
Baseline Testing Update
The times for Baseline Fitness Testing have been updated in an attempt to accommodate everyone. There are now three time slots available to take the test on Thursday 3/5/09:
0630
1230
1430
The testing process should take roughly 30-40 minutes to complete depending on your 1.5 mile run time which will be the final event. I need a final count for the Park District by Wednesday morning. If you want to change your time based on this update just let me know. If you have not advised me of which time you will attend please inform one of the committee members which time you will attend. At the test you will receive a Log Book which you can use to monitor your workouts and nutrition. This logbook is for your own use and we will not be collecting or viewing them for any reason. Again you are not required to take the test or complete every event. If you have any concerns please see a member of the Fitness Committee.
GOOD LUCK AND SEE YOU THERE
0630
1230
1430
The testing process should take roughly 30-40 minutes to complete depending on your 1.5 mile run time which will be the final event. I need a final count for the Park District by Wednesday morning. If you want to change your time based on this update just let me know. If you have not advised me of which time you will attend please inform one of the committee members which time you will attend. At the test you will receive a Log Book which you can use to monitor your workouts and nutrition. This logbook is for your own use and we will not be collecting or viewing them for any reason. Again you are not required to take the test or complete every event. If you have any concerns please see a member of the Fitness Committee.
GOOD LUCK AND SEE YOU THERE
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