W.O.D. - 7/18/09

AMRAP-20 Minutes

10 KB Clean&Press (5/side)
10 Supine Bicycle (4 Ct)
Ring Support Pos (10 Sec Hold)
10 Box Jumps (24")

Sparkling Fruity Punch

Ingredients:
1 Bottle (64oz) pomegranate-cherry juice or cranberry juice cocktail
1 quart strawberries, hulled and quartered
1 pint of blueberries and raspberries
1 navel orange, thinly sliced
1 small cucumber
2 liters sparkling water

Directions:
In a large pitcher combine juice with berries and orange slices. Chill for 1 hour. To serve, peel cucumber and cut lengthwise in half. Remove seeds and cut into slices. Stir cucumber slices and sparkling water into juice mixture. Serve over ice.

W.O.D. - 7/17/09

AFAP-21/15/9

Push Ups
Sit Ups
Tire Jumps
Mason Twists
SH Tire Strikes (2 Ct)

Compare to W.O.D. - 5/7/09

Ever wonder what to use Broccoli Stems for?

Try these helpful ideas:
Puree cooked broccoli stems and add to pesto or marinara sauce
Dice them for soups or stews
Slice thinly and toss into salads or Stir-Fry's

W.O.D. - 7/16/09

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.

7/16/09 - Thursday Challenge

AFAP

4 Red Laps (1 Mile Run)
50 Thrusters (empty barbell)
30 Pull Ups

This is technically a Rest day if you follow the 3/1 set on this website. However, missing a rest day or changing it every once in a while, will not effect your progress. We will again be conducting two seperate times, 1230 and 1430 hrs. See you there!

What's in season for JULY?

This month these fruits and vegetables are abundant:
Apricots
Artichokes
Beets
Cherries
Cucumbers
Eggplant

W.O.D. - 7/15/09

AFAP

2 Red Laps (800m)

Med Ball 200/400

2 Red Laps (800m)

Blueberry-Melon Salad with Thyme Syrup

Ingredients:
Syrup-
1 cup sugar
1.4 cup water
Peel and juice 1 lemon
4 large sprigs fresh thyme (preferably lemon)
Salad-
3 cups cantaloupe, seedless watermelon, and honeydew
1 pint blueberries

Directions:
Syrup- Bring all ingredients to a gentle boil in a small saucepan; simmer 5 minutes. Remove from heat; let steep 20 minutes. Discard thyme sprigs and lemon peel. Cool syrup to room temperature or store in the refrigerator for up to 1 week. Salad- Just before serving, gently toss together fruit in a serving bowl; add 1/3 cup of thyme syrup and toss. Spoon into bowls and garnish with thyme sprigs.

Per serving:
Calories: 181
Fat: 0g
Sodium: 22mg
Carbs: 46g
Fiber: 2g
Protein: 1g

W.O.D. - 7/14/09

AMRAP-20 Minutes

3 Pull Ups
6 Sit Ups
9 Wall Balls
12 Leg Raises

Choosing the Right Melon~
Not sure which melon in the bunch is ripe? Here's how to find out:

CANTALOUPE- Look for an indented stem end; this means the melon came off the vine at the proper time.

HONEYDEW- You want a smooth rind that is white, yellow, or pale green. A ripe honeydew should have a slightly fruity aroma and be soft at the stem end.

WATERMELON- If it sounds hollow when you give it a good thump, it's ripe. Look for a firm, nicely shaped melon that has a creamy yellow underside where the melon had lain on the ground long enough to ripen.

Compliments of Woman's Day

W.O.D. - 7/13/09

AMRAP-20 Minutes

10 Back Squats (95lbs)
10 Diamond Push Ups
10 KB Lunges (5 each leg)
10 Flutter Kicks (4 Ct)

Sesame Chicken Salad

Ingredients:
¼ cup of raspberries
¼ cup of raspberry vinegar
6 tablespoons grape seed oil and/or olive oil
2 tablespoons thinly sliced chives
Salt and pepper
12 (2oz) chicken tenders
2/3 cup of sesame seeds
5 oz of baby spinach leaves
10 cherry tomatoes
1 mango peeled and cubed

Directions:
Mash the raspberries with the vinegar in a medium bowl. Add 4 T oil, whisking until mixture is blended. Add chives, and season with salt and pepper. Season chicken tenders with salt and pepper and coat them with sesame seeds. Heat 1 or 2 T oil in a saute pan over medium-high heat. Add the chicken, and cook for about 2 minutes on each side, or until just cooked through. Toss the spinach leaves, tomatoes, and mango together in enough vinaigrette to coat. Divide the salad among 4 serving dishes. Cut each chicken tender into 4 slices. Arrange chicken over each salad and drizzle with the remaining vinaigrette.

W.O.D. - 7/12/09

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.

Vanilla Milkshake

Ingredients:
1/2 cup Breyers Double Churn Free Creamy Vanilla fat-free ice cream
1/2 cup light vanilla soymilk
1/2 tbsp. Coffee-mate Sugar Free French Vanilla powdered creamer
2 no-calorie sweetener packets
1/8 tsp. vanilla extract
1 cup crushed ice or 5-7 ice cubes
2 tbsp. Fat Free Reddi-wip

Directions:
Place powdered creamer in a small dish, and add 1/2 tbsp. very hot water. Stir until powder dissolves, and then transfer mixture to a blender. Add all other ingredients except the Reddi-wip to the blender. Blend at high speed until completely mixed. Pour into your favorite glass and top with Reddi-wip.

Serving Size: 16 oz. w/ whipped topping (entire shake)
Calories: 155
Fat: 2.5g
Sodium: 108mg
Carbs: 28.5g
Fiber: 3g
Sugars: 16g
Protein: 6g
POINTS® value 3*

W.O.D. - 7/11/09

AFAP

100 Jump Rope Single Unders

5 Rounds
5 Pull Ups
10 Deadlifts (135lbs)
10 Floor Wipers (135lbs)

100 Jump Rope Single Unders


This W.O.D. begins with 100 Single Unders followed by the 5 Rounds of Pull Ups, Deadlifts, and Floor Wipers then followed by 100 Single Unders.

Salsa

Ingredients:
1 cup diced seedless watermelon
1 cup cored and diced heirloom tomatoes
2 tablespoons thinly diced shallots
1 tablespoon of hot sauce
Juice of ½ a lemon
1 tablespoon of honey
Salt to taste
2 tablespoons chopped basil leaves
½ cup crumbled feta cheese

Directions:
Combine watermelon, tomatoes, and shallots in a bowl. Crush the tomatoes a bit with your hands to provide a little extra juice. Add hot sauce, lemon juice, and honey. Season with salt, and garnish with basil and feta. Then serve with tortilla chips and/or pretzels.

W.O.D. - 7/10/09

AMRAP

10 Standing OHP (95lbs)
10 Weighted Sit Ups
10 Dips/Ring Dips
10 Mason Twists

For Weighted Situps utilize a Medicine Ball or barbell plate of an appropriate weight (you should be able to complete all 10 Sit Ups without a break.)

Mixed Berry Salad with Mint

Ingredients:
2 tablespoons sugar
1 pound strawberries, hulled and halved or quartered if large
1 cup raspberries (4oz)
1 cup blackberries (4oz)
1 cup blueberries (5oz)
1/4 cup fresh mint leaves, torn

Directions:
In a medium bowl, whisk sugar while gently folding in strawberries, raspberries, blackberries, blueberries and mint. Serve immediately or cover refrigerating up to 4 hours.

W.O.D. - 7/9/09 (Thursday Challenge)

AFAP (25's)

Run 2 Miles every quarter mile (.25) stop and do 25 Air Squats

Upon completion of Run - 25 Pull Ups

Fro-Yo'ed Up Oatmeal Sundae

PER SERVING (entire sundae): 198 calories, 4.25g fat, 219mg sodium, 38g
carbs, 4g fiber, 11.5g sugars, 5.5g protein POINTS® value 4*

Ingredients:
1/4 cup quick-cooking oats
1/4 cup low-fat vanilla frozen yogurt
1/4 cup fresh blueberries
1/4 cup sliced fresh strawberries
1 tbsp. strawberry (or any fruit flavor) sugar-free preserves
1/2 tbsp. All Natural Almond Accents in Original or Honey Roasted
1 no-calorie sweetener packet
1/8 tsp. cinnamon
Dash salt

Directions:
In a microwave-safe bowl, combine oats with 1/2 cup water. Microwave for 1-2 minutes, until desired consistency is reached. Once bowl of oatmeal is cool enough to handle, mix in preserves, sweetener, cinnamon, and salt. Top with fruit. Place frozen yogurt on top of the fruit layer, and then sprinkle with almonds. Serve immediately-the frozen yogurt will melt, but it's delicious as it melts into the oatmeal!

W.O.D. - 7/8/09

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.

Pump-Up-the-Jam Cocktail Weenies

PER SERVING (3 cocktail weenies with sauce): 75 calories, 1.5g fat, 619mg
sodium, 12.5g carbs, 0g fiber, 3g sugars, 6g protein POINTS® value 2*

Ingredients:
14 Hebrew National 97% Fat Free Beef Franks
1 cup chili sauce
3/4 cup sugar-free grape or seedless blackberry jam
3/4 cup very finely chopped onion
1 1/2 tsp. Dijon mustard

Directions:
Place all ingredients except for the hot dogs in your crock pot. Stir until completely mixed. Cut each hot dog into thirds, leaving you with cocktail-sized franks. Add those to the pot, and gently mix to coat. Cover and cook on low for 3-4 hours, occasionally giving it a gentle stir. Stir well and then serve up franks with extra sauce on top!

W.O.D. - 7/7/09

AFAP-IN BODY ARMOR

Red Lap
50 Push Ups
Red Lap
50 Sit Ups
Red Lap
50 Air Squats
Red Lap
50 KB C&P (25 each side)

Slow-Cookin' Pulled Chicken

PER SERVING (1/2 cup): 149 calories, 1g fat, 462mg sodium, 10g carbs,
<0.5g fiber, 9g sugars, 22.5g protein POINTS® value 3*

Ingredients:
1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. brown sugar (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste

Directions:
Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce. Cover and cook on high for 3-4 hours OR on low for 7-8 hours, until chicken is fully cooked. Remove all the chicken and place it in a bowl. Shred each piece using two forks-one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce. If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes.

W.O.D. - 7/6/09

AMRAP-20 Minutes

10 MB Slams
20 Tire Jumps
10 Hammer Strikes (5ea)
20 Jump Rope

Turkey Burger

PER SERVING (1 patty): 184 calories, 6.5g fat, 502mg sodium, 12g carbs, 2g
fiber, 4g sugars, 20.5g protein POINTS® value 4*

Ingredients:
3 oz. raw lean ground turkey
1/4 cup finely chopped mushrooms
One-half slice light white bread
3 tbsp. finely chopped onion
1 tbsp. fat-free liquid egg substitute
1/2 tbsp. finely chopped parsley
1/2 tbsp. Dijonnaise
1/2 tbsp. ketchup
1/4 tsp. crushed garlic
dash salt

Directions:
Place the half-slice of bread in a blender or food processor, and pulse until you have soft, fluffy breadcrumbs. In a medium bowl, combine breadcrumbs with all other ingredients and knead by hand until integrated. Form into a nice, big patty about 3/4of an inch thick. Bring a pan misted with nonstick spray to medium heat on the stove. Place patty in the pan, cover, and cook for 5 - 7 minutes. Very carefully flip the patty, recover the pan, and cook for another 5 - 7 minutes, until patty is cooked through.

W.O.D. - 7/5/09

AFAP-5 Rounds

5 Pull Ups
10 Flutter Kicks (4 Ct)
10 SDLHP (95lbs)
5 Tuck Jumps
10 KB Swings

HAPPY 4TH OF JULY!

Red, White, and Blueberry Trifle

Ingredients:
1/4 cup plus 1/3 cup sugar
1/4 cup fresh lemon juice
1 store-bought pound cake (12oz), cut into 3/4 inch thick slices
1 bar (8oz) reduced fat cream cheese, room temperature
1 cup heavy cream
3 cups fresh blueberries, rinsed and dried
3 cups fresh raspberries or strawberries

Directions:
Make lemon syrup: In a small saucepan, bring 1/4 cup sugar, lemon juice, and 1/4 cup water to a boil over medium heat, stirring to dissolve sugar. Let cool completely, then brush over both sides of cake slices. Quarter each slice. With an electric mixer, beat cream cheese with remaining 1/3 cup sugar on high speed until lightened. With mixer on medium speed, gradually add heavy cream in a steady stream; continue beating until mixture is light ands airy (mixture will be like a very soft whipped cream). Arrange half the cake pieces in the bottom of a 2-quart serving dish. Spoon half the cream-cheese mixture over cake in dollops; spread to sides of dish. Scatter half the blueberries and raspberries and/or (strawberries) on top. Repeat layering with remaining cake, cream cheese mixture, and berries, piling berries in the center. Cover and refrigerate until chilled, at least 1 hour and up to overnight.

W.O.D. - 7/4/09

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.

Happy Fourth of July

OBPD Fitness Group Update and Open Invitation

The Second in our series of Thursday Challenges was another tough test. Here are a couple action shots from the beginning of the workout. Everyone that began the Challenge was able to complete it in under 30 minutes.

Since we began the fitness program in March every participant has seen gains in just about every aspect of fitness from strength to endurance. Several participants have also seen significant physical changes. Not only have we added the more difficult Thursday Challenges, some of you may have noticed the W.O.D.S have become a little more challenging as well. In an effort to continue seeing improved results we need to continue to push ourselves. Every one's desire to better themselves and the camaraderie that is built with group workouts has encouraged several more people to participate. We want to thank everyone for allowing this program to be as successful as it has been. With all that being said the Fitness Group would like to extend an open invitation for any member of the Village to join us. The Cage is FREE, workouts are posted daily, as well as, nutritional tips and healthy recipes.

We are currently working on setting up another Base-Line Test at the Oak Brook Park District in the near future. The Base-Line Test consists of a one minute max push ups test, one minute max sit ups test, vertical leap test, 300m sprint, and 1.5 mile run. We also take your height, weight, and calculate your Body Fat and Body Mass Index. All tests are optional and voluntary. The results are kept privately by you for your reference. We encourage you to participate in as many phases as you can to better gauge your fitness, health, and wellness. This will also allow you to compare your results after participating in the program. If you have any questions regarding the Fitness Group please contact a member of the Fitness Committee (SGT King, PTL Wood, PTL G Peterson, PTL Franczak, and DET Yager.)

Congrats to all and keep up the good work!!!

Outside-In Cheeseburger Patty

PER SERVING (1 patty): 179 calories, 6.5g fat, 502mg sodium, 1.5g carbs,
0g fiber, 1g sugars, 26.5g protein POINTS® value 4*

Ingredients:
4 oz. raw extra-lean ground beef
1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/8 tsp. Worcestershire sauce
dash salt, or more to taste
dash black pepper, or more to taste

Directions:
In a medium bowl, combine all ingredients except the cheese. Add as much salt and pepper as you like. Knead mixture by hand until integrated. Form into a ball and, using your thumb, make a large, hollow indentation in the ball. Fill the hole with cheese and squeeze the meat to seal; making sure no cheese is exposed. Flatten slightly into a thick patty. Bring a pan misted with nonstick spray to medium-high heat on the stove. Place patty in the pan, cover, and cook for 4–7 minutes per side, depending on how well done you like your burger.

W.O.D. - 7/3/09

AFAP-5 Rounds

10 Leg Raises
10 Deadlifts (145 lbs)
10 Pull Over/Sit/Stand
10 Mason Twists

DO’s and DON'Ts of Dairy Desserts

DO top it off with fresh fruit. Berries, bananas, diced mango and more.

DON'T forget to add 30-60 calories for each half-cup of fresh fruit topping (depending on the type).

DO treat yourself to one of the small cones! They're low in calories, and they'll help you stick to a small serving or a single scoop. A small cake cone (flat bottom) has only around 20 - 25 calories and <0.5g fat POINTS® value 0 - 1*. A small sugar cone (pointy bottom) typically has 45 - 60 calories and 0.5g fat or less POINTS® value 1*

DON'T give in to those giant waffle and sugar cones; they contain
a lot of calories.

W.O.D. - 7/2/09 (Thursday Challenge)

AFAP-8 Rounds
"Crazy Eights"

200m Run
8 Heavy Bag Flips
8 Burpees

Heavy Bag Flip is done by holding heavy bag in both arms in horizontal position. The bag is flipped 180 degrees and caught for one rep.

Spotted On Shelves

Little Lender's Bagels - There are Little Lender's 70 calories and a POINTS® value of 1* each, Lender's 100 Calorie POINTS® value of 2* each, and Lender's Mini Bagels 140 - 160 calories and a POINTS® value of 3* each

GNC be-Nourished Nutritional Bars - Try the Chocolate Soy Crisp, Cinnamon Almond Crunch, and Peanut Caramel Crisp and the Cinnamon Almond Crunch. With 3.5 - 4g fat and 14 - 17g carbs, each one packs in 2 - 3g fiber and 10 - 12g protein POINTS® value 3*

Mishima Clear Noodle Soup - In Miso/Soy Bean Paste, Szechwan Style/Spicy Sesame Paste, and Thai Style/Tom Yam Kung Flavor, each container of this just-add-water instant soup has only 90-100 calories, 0-2g fat, 18-21g carbs, and 2-3g protein POINTS® value 2*

W.O.D. - 7/1/09

AMRAP-20 Minutes

4 Pull Ups
8 Sit Ups
12 Box Jumps (24")
16 Mountain Climbers (2 Ct)

Spotted on Shelves

Musselman's Healthy Picks No Sugar Added Apple Sauce in Key Lime Cupuacu, Raspberry Acai, and Blueberry Pomegranate - Each 4-oz. cup has 70 calories, 0g fat, 17g carbs, and 3g fiber POINTS value 1

Gorton's Signature Grilled Tilapia - These 80-calorie, protein packed, low-fat frozen fillets POINTS® value 2 each

Veggie Patch Meatless Meatballs - A serving 3 - 4 meatballs has 120 calories, 4.5g fat, 7g carbs, 4g fiber, and 16g protein POINTS® value 2

W.O.D. - 6/30/09

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.

Part 2
We ALL like to treat ourselves now and then. However, there's a big difference between treating yourself and treating yourself BADLY. Here are a handful of entrées that are WAY heavier than you ever suspected.

T.G.I. Friday's, Sizzling Fajita Combo
PER SERVING (1 order): 1,590 calories POINTS® value of at least 31*

Better Choice: You've got the right idea going with a grilled entrée, but instead go for the Dragonfire Chicken. It's glazed with spicy Kung Pao sauce and it comes with stir-fried brown rice, broccoli, Mandarin oranges, and
pineapple pico de gallo. All that for 510 calories.

Outback Steakhouse, Alice Springs Chicken
PER SERVING (1 order): 2,000 calories POINTS® value of at least 39*

Better Choice: Go for the Ahi Tuna Chopped Salad. You'll get seared tuna on a big pile of greens with wasabi vinaigrette and crispy wontons for 590 calories. Save some calories and fat by ditching the wontons. Save more by ordering that dressing on the side even better, get the fat-free Tangy Tomato Dressing then dip, don't pour!

W.O.D. - 6/29/09

AFAP- 5 Rounds

Blue Lap
10 Standing Over Head Presses (95 lbs)
20 Sit Ups
30 Air Squats

Spotted on Shelves

Jack Link's Premium Cuts Chicken Nuggets - A 1-oz. serving about 4-5hunks has 80 calories, 3 - 3.5g fat, 3 - 6g carbs, and 8 - 9g protein POINTS® value 2

New Seasoning Blends from Mrs. Dash - There are now two brand-new no-calorie blends, both with sweet chili pepper, cayenne pepper, cumin, and lime. There's the Fiesta Lime w/ paprika and garlic and the Caribbean Citrus w/ cinnamon, basil, and orange zest.

Kashi Mexicali Black Bean Thin Crust Pizza - A serving (1/3rd of the pie) has 210 calories, 7g fat, 27g carbs, 4g fiber, and 13g protein POINTS® value 4*

W.O.D. - 6/28/09

AMRAP-20 Mins

10 Dips/ Ring Dips
10 Mason Twists
10 KB Lunges
10 Seated Knee Tucks

Part 1
We ALL like to treat ourselves now and then. However, there's a big difference between treating yourself and treating yourself BADLY. Here are a handful of entrées that are WAY heavier than you ever suspected.

Olive Garden, Spaghetti & Meatballs
PER SERVING (dinner portion): 1,110 calories, 50g fat, 2,180mg sodium,
103g carbs POINTS® value 26*

Better Choice: If you want that classic tomato goodness, opt for the Linguini alla Marinara, with 430 calories and 6g fat for a dinner portion (POINTS® value 8 - 9*). And if you really need a ground beef fix, start with a serving of Pasta e Fagioli for just 130 calories, 2.5g fat, POINTS® value of 2-3*

Red Lobster, Parrot Bay Jumbo Coconut Shrimp with Creamy Langostino Lobster Baked Potato and a Caesar Salad
PER SERVING (1 dinner portion with accompaniments): 1,620 calories, 69g
fat, 2,708mg sodium, 111g carbs POINTS® value 37-38*

Better Choice: If it's shrimp you crave, go for the dinner portion of Wood- Fire Garlic-Grilled Jumbo Shrimp only 365 calories and 6g fat POINTS®
value 7-8*. It comes over wild rice pilaf, and if you go with the garden
salad and fat-free ranch, you'll clock in with a total of 495 calories and 9g fat
POINTS® value 10-11*

W.O.D. - 6/27/09

AMRAP-20 Minutes

5 Floorwipers (135lb Barbell)
5 Burpees
10 KB Figure8toHolds (2 Count, 5 holds each side)
5 Superman (10 sec Hold/5 sec Rest)

Thursday Challenges

The OBPD Fitness Committee has added a weekly event to our program-Thursday Challenges. These challenges will take place every Thursday in The Cage at start times of 1230 hrs and 1430 hrs to accomodate as many people as possible. The Challenge itself will be a Work Out designed to test your limits and push the envelope. These workouts, however, will be scalable so that everyone can participate.
Yesterday's "Altered Danny" Memorial Workout was the first of the Thursday Challenges and was a tough one but well worth it.
It is highly recommended that you post your times to the White Board and the comments section for the challenge. Remember, the time is a gauge for yourself, nobody will look down on you for a slower time. A slow time is better than no time at all!!

BEWARE OF:

Pretzels- they may be low in fat, but are simple carbohydrates.
Smarter Choice: Opt for whole-grain or oat bran, and pair them with some protein rich peanut butter or hummus.

Diet Soda- they have artificial sweeteners that can heighten sweet/carbohydrate cravings and may impact weight gain if consumed in large quantities.
Smarter Choice: Seltzer with lemons or limes.

Sweet Potato or Veggie Chips- these are fried which means they contain unhealthy fat.
Smarter Choice: Crunch on natural popcorn which contains cholesterol-lowering fiber.

Fortified Water Drinks- A few vitamins and minerals don't make up for excess sugar.
Smarter Choice: Flavor regular water with simple additions like lemons, cucumber slices and fresh mint leaves.

W.O.D. - 6/26/09

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.

Spotted on Shelves

Kraft Bagel-fuls, New Fruit & Cream Cheese Varieties - Each one has 190 calories, 3g fat, 34g carbs, 2g fiber, and 6g protein POINTS® value 4*

Blue Bunny Birthday Party Ice Cream Sandwiches - Each one has just 160 calories, 3.5g fat, 27g carbs, <1g fiber, and 3g protein POINTS® value 3*

Fiber One Lowfat Cottage Cheese with Fiber - With 80 calories, 2g fat, 8g carbs, 5g fiber, and 10g protein POINTS® value 1* per 1/2-cup serving

W.O.D. - 6/25/09 (Danny Dietz Memorial Workout)

Danny Dietz Memorial Workout
CrossFit Workout "Danny"


AFAP-10 Rounds

200m Run
5 Pull Ups
10 KB Swings
15 Push Ups

This is a CrossFit Workout developed in Honor of Petty Officer 2nd Class Danny Dietz. PO2 Dietz was killed in action alongside two other Navy Seals (Michael P . Murphy and Matthew Axelson) in Afghanistan on June 28th, 2005. To find out more about Danny Dietz look here: http://en.wikipedia.org/wiki/Danny_Dietz

This is the OBPD Fitness Group's 3rd installment of a Memorial Workout. Our goal is to hold one of these each month in honor of those who have fallen before us. If you have any suggestions for a memorial workout please let me know. This months event comes from LT Weber.

Keep Produce Fresh and Store Longer- Do's and Don'ts

Watermelon: DO ripen on your countertop for about a week. DON'T store it near other fruits.

Grapes/Berries: DO store in their original ventilated plastic bag. DON'T wash until right before eating, decreases mold development.

Tomatoes: DO store in their original containers in the refrigerator. DON'T place ripe tomatoes near other vegetables.

Leafy Greens/Fresh Herbs: DO pat them dry before storing, wrap in paper towels and place in a plastic bag and store in the crisper. DON'T keep them in close proximity to tomatoes. (DON'T refrigerate Basil)

W.O.D. - 6/24/09

Med Ball 200/400

This workout is posted on the board in the Cage. You can also find it by googling "Med Ball 200."

The Latest from Lean Cuisine

Lean Cuisine Linguine Carbonara PER SERVING (One 9.25-oz. package): 300 calories, 8g fat, 590mg sodium, 43g carbs, 2g fiber, 4g sugars, 14g protein POINTS® value 6*

Lean Cuisine Beef Chow Fun PER SERVING (One 9-oz. package): 320 calories, 5g fat, 520mg sodium, 54g carbs, 3g fiber, 18g sugars, 15g protein POINTS® value 6*

Lean Cuisine Pasta Romano with Bacon PER SERVING (One 10-oz. package): 280 calories, 7g fat, 650mg sodium, 43g carbs, 4g fiber, 8g sugars, 12g protein POINTS® value 5*

Lean Cuisine Five Cheese Rigatoni PER SERVING (One 11.5-oz. package): 330 calories, 9g fat, 690mg sodium, 50g carbs, 4g fiber, 10g sugars, 12g protein POINTS® value 7*

Lean Cuisine Sun-Dried Tomato Pesto Chicken PER SERVING (One 8.625-oz. package): 290 calories, 9g fat, 570mg sodium, 34g carbs, 4g fiber, 10g sugars, 18g protein POINTS® value 6*

W.O.D. - 6/23/09

Run/Walk the Oak Brook Loop, this is approximately 4 miles.

The Power Behind the Peel

Next time you peel an orange or grapefruit, forget about picking off the white undesirable of the peel, called the albedo. It's a rich source of soluble fiber pectin, which helps lower cholesterol.

Courtesy of Prevention Magazine

W.O.D. - 6/22/09

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.

New from Healthy Choice

Healthy Choice Fire Roasted Tomato Chicken PER SERVING (One 11.7-oz. meal): 320 calories, 5g fat, 560mg sodium, 48g carbs, 7g fiber, 20g sugars, 19g protein POINTS® value 6*

Healthy Choice All Natural Sweet Asian Potstickers PER SERVING (One 10-oz. meal): 380 calories, 4.5g fat, 600mg sodium, 75g carbs, 6g fiber, 19g sugars, 8g protein POINTS® value 7*

Healthy Choice All Natural Portabella Spinach Parmesan PER SERVING (One 9.4-oz. meal): 270 calories, 7g fat, 600mg sodium, 40g carbs, 5g fiber, 2g sugars, 11g protein POINTS® value 5*

Kashi Mayan Harvest Bake PER SERVING (One 10-oz. entrée): 340 calories, 9g fat, 380mg sodium, 58g carbs, 8g fiber, 19g sugars, 9g protein POINTS® value 7*

W.O.D. - 6/21/09

AFAP-2 Rounds

25 SDLHP (95 lbs)
25 Flutter Kicks
25 KB Lunges (2 Ct)
25 Standing Overhead Presses (95 lbs)
25 Sit Ups
25 Jump Rope
25 Supine Bicycle

Sloppy Joes

Ingredients:
1 lb. raw extra-lean ground turkey
5 small hamburger buns (light, if available)
1/2 cup chopped onions
1/2 cup chopped red bell peppers
1 cup canned tomato sauce
3/4 cup canned no-salt-added tomato sauce
2 tbsp. tomato paste
1 1/2 tbsp. Splenda No Calorie Sweetener (granulated)
1 tbsp. red wine vinegar
1 tbsp. Worcestershire sauce
1 tsp. dry steak seasoning blend
dash salt

Directions:
Spray a large pan with nonstick spray, and bring to medium-high heat. Add turkey to the pan. Spread the meat around in the pan to break it up a bit. In a small dish, combine Splenda, salt and steak seasoning. Sprinkle this mixture over the meat, and continue to stir meat in the pan. Once the meat has browned, reduce heat to medium. Add onions, peppers, Worcestershire sauce and vinegar to the pan. Stir, and then continue to cook for 5 minutes. Add tomato sauces and paste to the pan and stir well. Reduce heat to low, and cook the mixture for an additional 5 minutes. Put 1/th of the mixture on each bun.

Serving Size: 1 sandwich
Calories: 271
Fat: 3g
Sodium: 835mg
Carbs: 32g
Fiber: 3g
Sugars: 8g
Protein: 31g
POINTS® value 5*

W.O.D. - 6/20/09

AFAP-10 Rounds

10 Ring Push Ups
Ramp Sprint
10 Dumb Bell Military Presses
Ramp Sprint

Upcoming Event-Danny Dietz Memorial Workout

http://en.wikipedia.org/wiki/Danny_Dietz

On 6/25/09 the W.O.D. will be the CrossFit Workout "Danny." This is a CrossFit Workout developed in Honor of Petty Officer 2nd Class Danny Dietz. PO2 Dietz was killed in action alongside two other Navy Seals (Michael P . Murphy-CrossFit Murph and Matthew Axelson) in Afghanistan on June 28th, 2005. To find out more about Danny Dietz look here: http://en.wikipedia.org/wiki/Danny_Dietz

The OBPD Fitness Group would like to hold one of these each month in honor of those who have fallen before us. If you have any suggestions for a memorial workout please let me know. This months event comes from LT Weber.

I would like to see us complete the workout as a group in the same fashion as the Police Memorial Workout. I think if we started at 1200 hrs it should give everyone working noons enough time to shower before shift. I will be seeking out the "regulars" to ensure we have a good turnout!!

Don't forget any "pain" you suffer from this event is temporary. The sacrifice made by these individuals in order for us to have the freedoms we have is FOREVER.

Spotted on Shelves

Best Foods/Hellmann's Low Fat Mayonnaise Dressing - With 15 calories, 1g fat, and 2g carbs POINTS® value 0* per tbsp.

Al Fresco All Natural Chicken Sausage, Roasted Pepper and Asiago - One large link has 140 calories, 8g fat, 1g carbs, and 15g protein POINTS® value 3*.

Crystal Light Skin Essentials - Developed with dermatologists, these contain nutrients from plant extracts plus lots of antioxidants. In Pomegranate Lemonade and White Peach Tea, each packet has just 5 calories and no sugar.

W.O.D. - 6/19/09

AFAP=10 Rounds

5 Pull Ups
10 Crunches
10 KB Swings
10 Leg Raises

Two-Berry Citrus Smoothie

Ingredients:
1 cup frozen unsweetened strawberries
1/2 cup frozen unsweetened blueberries
1/2 tsp. Crystal Light Classic Orange Sunrise powdered drink mix (half an On
The Go packet or 1/8th of a tub)
1 no-calorie sweetener packet

Directions:
Place frozen fruit in the blender and allow it to thaw slightly. Meanwhile, dissolve powdered drink mix and sweetener in 10 oz. of cold water. Stir well, and then pour drink mixture over the fruit in the blender. Blend at medium-high speed until thoroughly mixed. If blending slows, stop blender, stir mixture, and blend again. Pour into a tall glass.

Serving Size: 16 oz. (entire recipe)
Calories: 101
Fat: 0.5g
Sodium: 4mg
Carbs: 24g
Fiber: 5g
Sugars: 13g
Protein: 1g
POINTS® value 1*

W.O.D. - 6/18/09

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.

Spotted on Shelves

Morningstar Farms Veggie Italian Sausage - Each hot-dog- sized link has 120 calories, 6g fat, 7g carbs, 1g fiber, and 10g protein POINTS® value 3*.

Luna White Chocolate Macadamia Bar - This delicious bar has 190 calories, 7g fat, 25g carbs, 3g fiber, and 9g protein POINTS® value 4*.

Weight Watchers Smart Ones Artisan Creations, Fajita Chicken Stone-Fired Crust Pizza - Each personal sized pizza has 380 calories, 7g fat, 58g carbs, 4g fiber, and 21g protein POINTS® value 7.

W.O.D. - 6/17/09

AFAP-5 Rounds
CrossFit "Kelly"

Red Lap
30 Box Jump (24")
30 Wall Ball

Chocolate Peanut Butter Fudge

Ingredients:
2 cups canned pure pumpkin
1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size box)
2 tbsp. Better ‘n Peanut Butter, room temperature

Directions:
Preheat oven to 350 degrees. Combine pumpkin with the brownie mix in a large bowl; stir until smooth. Spray a small baking pan (6" X 6" or 8" X 4" work best - no larger!) with nonstick cooking spray and pour in the mixture. Spoon 2 tbsp. of Better ‘n Peanut Butter on top and use a knife to swirl peanut butter around. Cook for approximately 35 minutes. The batter will remain very thick and fudgy, and it should look undercooked. Remove from oven. Cover with aluminum foil and let cool in fridge for a couple of hours. Cut into 36 squares.

Serving Size: 1 piece (approx. 1.3 oz.)
Calories: 63
Fat: 1g
Sodium: 56mg
Carbs: 13.5g
Fiber: 1g
Sugars: 9g
Protein: 1g
* 1 Point

W.O.D. - 6/16/09

AMRAP-20 Minutes

Red Lap
10 Push Ups
10 Sit Ups
Superman (10 Sec Hold)

Spotted on Shelves

Crystal Light Frozen Pops - These pops are fat-free and sugar-free, and they have just 15 calories and 4g carbs each POINTS® value 0*.

Ocean Spray Instant Oatmeal with Cranberries – Each pack has 160 calories, 2g fat, 32 - 33g carbs, 3 - 4g fiber, and 4g protein POINTS® value 3*.

Oreo Wafer Sticks Fun Stix - Each package has two Oreo-crème-lined sticks for just 90 calories, 3.5g fat, and 13g carbs POINTS® value 2*.

W.O.D. - 6/15/09

AMRAP-20 Minutes

3 Burpees
6 KB Clean and Press (each side)
9 SDLHP (75 lbs)
12 Mountain Climbers

PB&J Cocoa-nana Trail Mix
PER SERVING (3/4 cup): 110 calories, 2g fat, 132mg sodium, 22g carbs, 1g
fiber, 12g sugars, 2g protein POINTS® value 2*

Ingredients:
2 Nature Valley Crunchy Granola Bars (1 pack), Peanut Butter
3/4 cup Cocoa Puffs cereal
2 servings (about 1 cup) Gerber Finger Foods Fruit Puffs, Banana
1 oz. (about 1 cup) freeze-dried strawberries (like the ones by Just
Tomatoes, Cereal Toppers, and Trader Joe's)

Directions:
Cut granola bars into small bite-sized pieces. Place granola pieces along with other ingredients in a sealable plastic bag or in an airtight container with a lid. Secure and shake well to mix.

W.O.D. - 6/14/09

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.

Spotted on Shelves

Luna Cookie Whole Grain Snacks - Each snack has 130 - 140 calories, 2.5g fat, 26 - 27g carbs, 4g fiber, and 3g protein POINTS® value 2. There's also a Peanut Butter Chocolate flavor, but that has slightly higher stats (150 calories, 6g fat, and a POINTS® value of 3.

Sunkist Light Smoothies - An 8-oz. serving has 80 calories, 19 - 20g carbs, 0 - 2g fiber, and <1 - 1g protein (POINTS® value 1 - 2*), and each bottle has about two servings.

Honey Kix - You get 1 1/4 cups for 120 calories, 1g fat, 28g carbs, 3g fiber, and 2g protein (POINTS® value 2*).

W.O.D. - 6/13/09

AMRAP-20 Minutes

5 Pull Ups
Bird Dogs(10sec/side)
5 Deadlifts (135 lbs)
5 Pull Over/Sit/Stand

Spotted on Shelves

Trop50 - An 8-oz. serving has 50 calories, 0g fat, 13g carbs, 0g fiber, and <1g protein (POINTS® value 1*)

Kashi Mexicali Black Bean Thin Crust Pizza - Each serving (1/3rd of the pie) contains 210 calories, 7g fat, 27g carbs, 4g fiber, and 13g protein (POINTS® value 4*)

Hershey's 100 Calorie Whipped Vanilla Bars - They have 3g fat, 18g carbs, 0g fiber, and <1g protein (POINTS® value 2*) each

W.O.D. - 6/12/09

Medicine Ball-200/400

Follow the instructions posted on the wall in the cage. You can also find this at the Men's Health Website if you search for it.

W.O.D. - 6/11/09

AFAP-Deck of Cards

Hearts-Push Ups
Diamonds-Mason Twists
Clubs-Box Jumps
Spades-Mountain Climbers
Jokers-10 KB Figure8 to Hold

Using a Full Deck of Cards, shuffle well, then flip one over at a time and complete the exercise associated with the suit of the card. The face cards are 10, and the Aces are 11. Jokers are 20 since there are only 2 in the deck. To lessen the level of difficulty, take out the Jokers, Aces, and/or some of the face cards.

Compare your time to W.O.D. - 4/17/09

The Power of Pits

For a hefty helping of disease-fighting antioxidants, sink your teeth into a juicy PEACH, NECTARINE, or PLUM. Each stone fruit has potent antioxidants.

Spotted on Shelves

Kashi Tuscan Veggie Bake
PER SERVING (One 10-oz. container): 260 calories, 9g fat, 700mg sodium,
42g carbs, 8g fiber, 8g sugars, 7g protein, POINTS® value 5*

Gorton's Grilled Shrimp, Classic Grilled
PER SERVING (4 oz., about 8 shrimp): 110 calories, 1.5g fat, 960mg sodium,
5g carbs, 0g fiber, 1g sugars, 18g protein, POINTS® value 2*

Gorton's Grilled Salmon, Classic Grilled
PER SERVING (One 3.15-oz. fillet): 100 calories, 3g fat, 270mg sodium, 2g
carbs, 0g fiber, 1g sugars, 15g protein, POINTS® value 2*

W.O.D. - 6/10/09

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.

Amy's Teriyaki Bowl
PER SERVING (One 9.5-oz. container): 290 calories, 4.5g fat, 780mg sodium, 52g carbs, 4g fiber, 15g sugars, 10g protein, POINTS® value 5*

Lean Pockets, Cheeseburger
PER SERVING (One 4.5-oz. piece, 1 Pocket): 290 calories, 8g fat, 550mg sodium, 41g carbs, 3g fiber, 12g sugars, 12g protein, POINTS® value 6*

Lean Cuisine Flatbread Melts, Chicken Philly
PER SERVING (One 6.5-oz. package): 330 calories, 8g fat, 650mg sodium, 41g carbs, 5g fiber, 3g sugars, 21g protein, POINTS® value 6*

W.O.D. - 6/9/09

Check bulletin board in the Cage for the W.O.D.

W.O.D. - 6/8/09

2 Mile Run

PART 2: Breakfast is the most important meal of the day! Try these delicious quick and easy breakfasts!

Two PB-and-Banana Wraps With Milk
2 Tbsp peanut butter, 2 Eggo Special K waffles, 1 medium banana, 1/2 pint fat-free chocolate milk. Spread a tablespoon of peanut butter over each waffle. Divide the banana between them and roll each to make wraps. Wash down with chocolate milk.
Benefits: The banana is packed with potassium a heart protector. Per meal: 570 calories, 23 g protein, 90 g carbohydrates, 16 g total fat, 7 g fiber

The Santa Fe Burrito
2 eggs, 1 c Santa Fe frozen mixed vegetables, 1 flour tortilla, 1/2 c low-fat shredded Cheddar cheese, 1/4 c salsa Mix the eggs and vegetables and spread the mixture on a plate coated with nonstick spray. Cook in the microwave for 1 minute, stir with a fork, and microwave again until the eggs are cooked and the vegetables warm. Pile onto a flour tortilla, top with shredded Cheddar cheese and salsa, fold, and eat.
Benefits: This meal is packed with protein. Per meal: 530 calories, 36 g protein, 53 g carbohydrates, 18 g total fat, 6 g fiber


Almond-Butter-and-Raisin Sandwich with Smoothie
2 Tbsp almond butter, 2 Eggo Special K waffles, 1 Tbsp raisins, 1 Stonyfield Farm smoothie Spread the almond butter on the waffles. Sprinkle the raisins over one waffle and top with the other. Wash down with the smoothie.
Benefits: Whole-grain waffles help lower cholesterol and blood pressure, and improve your body's processing of insulin and glucose, a benefit that can reduce your risk of becoming diabetic. Per meal: 600 calories, 21 g protein, 86 g carbohydrates, 22 g total fat, 7 g fiber

W.O.D. - 6/7/09

AFAP-10 Rounds

5 KB Clean and Press (each side)
5 SDLHP (75 lbs)
5 Dips

Compare to W.O.D. - 4/14/09

PART 1: Breakfast is the most important meal of the day! Try these delicious quick and easy breakfasts!

Blueberry Smoothie with Toasted-Cheese Sandwich
2 slices whole-wheat bread 1/2 c Kashi Go Lean Crunch! Cereal 1 c fat-free milk 1 c frozen blueberries 1 1-oz slice Cheddar cheese Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds.
Benefits: The cheese and milk in this meal are essential for building and maintaining new muscle and keeping blood-pressure levels down. Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

Grab-and-Go Breakfast 1 medium apple 1/2 pint fat-free milk 1 bran Vita muffin 1 pack Skippy Squeeze Stix peanut butter Slice the apple, grab the milk, muffin, and peanut butter. Squeeze the peanut butter out of its pack onto your apple slices as you eat.
Benefits: Vita muffins contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber

Minute Omelette with Toast
1 egg 3/4 c frozen spinach, thawed 1 slice Canadian bacon, diced 2 slices whole wheat bread 1 Tbsp almond butter 1 c Welch's grape juice. Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice.
Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar. Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber

Trail Mix

PER SERVING (1 cup): 119 calories, 4.5g fat, 34mg sodium, 21g carbs, 4g fiber, 10g sugars, 2g protein POINTS® value 2*

Ingredients:
2 cups popped 94% fat-free kettle corn popcorn
2 servings (about 1 cup) Gerber Finger Foods Fruit Puffs, Cherry
1 cup Gerber Mini Fruits, Banana Pineapple
1/2 cup Fiber One bran cereal (original)
2 ounces (about 1/2 cup) dark-chocolate-covered almonds

Directions:
Combine all ingredients in a sealable bag or an airtight container with a lid. Seal bag or secure lid, and give it a shake.

W.O.D. - 6/6/09

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.

Spotted on Shelves

Frank's RedHot Wings Sauce in Sweet Heat BBQ A tbsp. has 20 calories, no fat, and 5g carbs POINTS® value 0*

Dreyer's/Edy's Slow Churned Snack Size Cups The Vanilla Bean and Chocolate each have 150 - 170 calories, 5 - 6g fat, 23 - 25g carbs, 0 - 1g fiber, and 4 - 5g protein POINTS® value 3 - 4*. The Mint Chocolate Chip has a POINTS® value of 5*

Annie Chun's Udon Soup Bowl Half a bowl has 110 calories, 0.5g fat,
22g carbs, 1g fiber and 3g protein POINTS® value 2*

W.O.D. - 6/5/09

AFAP-21/15/9

Deadlifts
Mason Twists
Push Ups
Leg Raises

Antioxidants....why all the hype?!?!?!

Everyone has heard the word antioxidant......but who knows why they are so important for our overall health and wellness????

Antioxidants and Cancer Prevention: Fact Sheet

Key Points

Antioxidants protect cells from damage caused by unstable molecules known as free radicals.

Laboratory and animal research has shown antioxidants help prevent the free radical damage that is associated with cancer. However, results from recent studies in people (clinical trials) are not consistent.

Antioxidants are provided by a healthy diet that includes a variety of fruits and vegetables.

What are antioxidants?
Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical damage may lead to cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and other substances.

Can antioxidants prevent cancer?
Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer. However, information from recent clinical trials is less clear. In recent years, large-scale, randomized clinical trials reached inconsistent conclusions.

Which foods are rich in antioxidants?
Antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. The list below describes food sources of common antioxidants.
• Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green leafy vegetables including collard greens, spinach, and kale are also rich in beta-carotene.
• Lutein, best known for its association with healthy eyes, is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. Estimates suggest 85 percent of American dietary intake of lycopene comes from tomatoes and tomato products.
• Selenium is a mineral, not an antioxidant nutrient. However, it is a component of antioxidant enzymes. Plant foods like rice and wheat are the major dietary sources of selenium in most countries. The amount of selenium in soil, which varies by region, determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium-rich soil have higher levels of selenium in their muscle. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
• Vitamin A is found in three main forms: retinol (Vitamin A1), 3,4-didehydroretinol (Vitamin A2), and 3-hydroxy-retinol (Vitamin A3). Foods rich in vitamin A include liver, sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
• Vitamin C is also called ascorbic acid, and can be found in high abundance in many fruits and vegetables and is also found in cereals, beef, poultry and fish.
• Vitamin E, also known as alpha-tocopherol, is found in almonds, in many oils including wheat germ, safflower, corn and soybean oils, and also found in mangos, nuts, broccoli and other foods.

Restaurant DOs and DON'Ts!

DO start your meal off with a house salad (light dressing on the side) or some minestrone soup. Broth-based soup before a meal often means lower
calorie-intake

DON'T be afraid to make special requests, just make sure you’re nice when you do it. Swap fatty sides for veggies. Ask for whole-wheat pasta in place of regular many places offer up the fiber- rich stuff as an alternative to plain white pasta

DO save some to take home

DON'T eat bread AND pasta at the same meal

DO have a glass of wine, if you like, but control yourself. A 4-oz. serving has about 100 calories and a POINTS® value of 2*

W.O.D. - 6/4/09

AMRAP-20 Minutes

5 Pull Ups
10 Alt Hammer Strikes (5 ea)
20 Tire Jumps
30 Seated Knee Tucks

Spotted on Shelves

Del Monte Fruit Chillers Frozen Fruit Sorbet Freeze & Eat Tubes In Strawberry Snow Storm and Grape Berry Blizzard, each tube has 55 calories, 13g carbs, and <1g fiber POINTS® value 1*

Just Bare Nothing But All Natural Chicken Breast Fillets and Tenders - A 4-oz. serving has 110 calories, 1g fat, and 25 - 27g protein POINTS® value 2*

Healthy Ones Thin-Sliced Lunchmeats A serving of each (4 - 7slices) has just 60 calories, 1.5g fat, 1 - 4g carbs, and 8 - 11g protein POINTS® value 1*

W.O.D. - 6/3/09

AFAP-3 Rounds

20 Box Jumps
10 Ball Slams
10 Burpees
20 Tuck Jumps
10 Ball Slams
10 Burpees

Spotted on Shelves

Glacéau Vitaminwater10 An 8-oz. serving of each has just 10 calories, that's 25 calories per bottle.

Butterball Thin & Crispy Turkey Bacon A 3-slice serving of these skinny strips has 50 calories, 3.5g fat, 1g carbs, 0g fiber, and 5g protein POINTS® value 1*

Zoe's Granola Cereals You get a nice 3/4-cup serving for 190 calories, 4.5 - 5g fat, 32 - 34g carbs, 7 - 8g fiber, and 8g protein POINTS® value 3*

W.O.D. - 6/2/09

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.

Welcome Friends from the UK

While doing research on who is checking our site I came across a surprising location, Wigan, UK!! The OBPD Fitness Committee wanted to take this time and welcome you to our site. We have noticed that you tend to check our site on a regular basis, sometimes more than our own users do. We were wondering how you came across our site and what use you get from it. We are always looking for additional input on how to tweak what we do, and it would be great to hear from you. Please click on the comment box below this post and tell us about yourself. If you could also let us know how our website has helped you it would be greatly appreciated.

Spotted on Shelves

Today's Farm Freeze-Dried Fruit Snacks Each package contains 45 - 90 calories, 0 - 0.5g fat, 12 - 20g carbs, 0 - 4g fiber, and 0 - 1g protein POINTS® value 0 - 2*

Hershey's Extra Dark Chocolate Assortment, Pure Dark Chocolate, Pure Dark Chocolate Infused with Raspberry Flavor Each 4-piece serving contains 180 calories, 14g fat, 21g carbs, 4g fiber, and 3g protein POINTS® value 4*

Dreyer's/Edy's Slow Churned Light Ice Cream in Girl Scouts Cookie Flavors A half-cup serving of either has 120 calories, 4.5g fat, 18 - 19g carbs, 0g fiber, and 3g protein POINTS® value 3*