EAT THIS NOW: TOMATOES
In Season from: July to October
One medium red tomato contains 20 calories and lots of lycopene, which can reduce prostate cancer and heart disease.
Choose tomatoes with deep color that gives some resistance when squeezed. Avoid any with black spots or blemishes.
Store on your kitchen counter or refrigerator.
Wednesday, August 19, 2009
Tuesday, August 18, 2009
W.O.D. - 8/18/09
Rest
If you rested on a scheduled W.O.D. use today to make up the workout. Remember to maintain a three day on one day off schedule.
If you rested on a scheduled W.O.D. use today to make up the workout. Remember to maintain a three day on one day off schedule.
Metabolism Booster!
WATERMELON
The amino acid arginine, abundant in watermelon, might promote weight loss. Adding this amino acid to the diet enhances the oxidation of fat and glucose and increases lean muscle, which burns more calories that fat does. Snack on watermelon in the summer, and eat other arginine sources, such as seafood, nuts, and seeds, year-round.
WATERMELON
The amino acid arginine, abundant in watermelon, might promote weight loss. Adding this amino acid to the diet enhances the oxidation of fat and glucose and increases lean muscle, which burns more calories that fat does. Snack on watermelon in the summer, and eat other arginine sources, such as seafood, nuts, and seeds, year-round.
Monday, August 17, 2009
W.O.D. - 8/17/09
AMRAP-20 Minutes
Ring Support Position (Hold 10 Secs)
10 Wall Balls
10 KB Figure8toHold (5 holds ea side)
10 KB Forward Lunges (5 ea side)
10 Weighted Sit Ups (using KB)
Ring Support Position (Hold 10 Secs)
10 Wall Balls
10 KB Figure8toHold (5 holds ea side)
10 KB Forward Lunges (5 ea side)
10 Weighted Sit Ups (using KB)
Sunday, August 16, 2009
W.O.D. - 8/16/09
AFAP-5 Rounds
Ramp Sprint
10 Pull Ups
10 Box Jumps
10 Flutter Kicks (4 Ct)
10 Thrusters (95 lbs)
10 Mountain Climbers
10 Leg Raises
Ramp Sprint
10 Pull Ups
10 Box Jumps
10 Flutter Kicks (4 Ct)
10 Thrusters (95 lbs)
10 Mountain Climbers
10 Leg Raises
It's Corn Season
Selecting Ears
Rather than pull back the husk, which dries out the corn, use your fingertips to feel for plump rows of kernels at the tip.
Boil it Right
Make corn on the cob as soon as possible after buying the ears, within a couple of days at most. Keep the refrigerated ears moist by storing in the husk, wrapped in damp paper towels. Shuck the corn just before cooking so the juicy kernels don't have a chance to dry out. Bring unsalted water to a boil. Salt can toughen the kernels. Cook quickly! Long cooking makes it chewy. Slip the ears into the boiling water and leave for just 3-5 minutes. Pull out with tongs and enjoy!
Selecting Ears
Rather than pull back the husk, which dries out the corn, use your fingertips to feel for plump rows of kernels at the tip.
Boil it Right
Make corn on the cob as soon as possible after buying the ears, within a couple of days at most. Keep the refrigerated ears moist by storing in the husk, wrapped in damp paper towels. Shuck the corn just before cooking so the juicy kernels don't have a chance to dry out. Bring unsalted water to a boil. Salt can toughen the kernels. Cook quickly! Long cooking makes it chewy. Slip the ears into the boiling water and leave for just 3-5 minutes. Pull out with tongs and enjoy!
Saturday, August 15, 2009
Mac & Cheese
Ingredients:
1 package Green Giant Family Size Cauliflower & Three Cheese Sauce
2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta
3 wedges The Laughing Cow Light Original Swiss cheese
Directions:
Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12-16 minutes, until sauce has melted and cauliflower is hot. Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl. Mix thoroughly; ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. Season to taste with salt and pepper.
MAKES 4 SERVINGS
Serving Size: 1 cup
Calories: 202
Fat: 4.5g
Sodium: 825mg
Carbs: 36g
Fiber: 5g
Sugars: 6g
Protein: 8.5g
POINTS value 4
Ingredients:
1 package Green Giant Family Size Cauliflower & Three Cheese Sauce
2 cups uncooked Ronzoni Healthy Harvest Whole Wheat Blend Rotini Pasta
3 wedges The Laughing Cow Light Original Swiss cheese
Directions:
Prepare pasta according to the instructions on the box, and then drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 12-16 minutes, until sauce has melted and cauliflower is hot. Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside. Unwrap cheese wedges and place in a small microwave-safe dish. Microwave for 30 seconds. Stir until smooth, and then add to the bowl. Mix thoroughly; ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. Season to taste with salt and pepper.
MAKES 4 SERVINGS
Serving Size: 1 cup
Calories: 202
Fat: 4.5g
Sodium: 825mg
Carbs: 36g
Fiber: 5g
Sugars: 6g
Protein: 8.5g
POINTS value 4
Friday, August 14, 2009
W.O.D. - 8/15/09
AFAP-5 Rounds
5 Floor Wipers (135 lbs)
10 Deadlifts (135)
Ramp Sprint
Then
3 Sets of 10 Reps - DB Flys (Use a weight which will allow you to complete all 10 reps ea set)
3 Sets of 10 Reps - Bench Press (Use a weight which will allow you complete all 10 reps ea set)
5 Floor Wipers (135 lbs)
10 Deadlifts (135)
Ramp Sprint
Then
3 Sets of 10 Reps - DB Flys (Use a weight which will allow you to complete all 10 reps ea set)
3 Sets of 10 Reps - Bench Press (Use a weight which will allow you complete all 10 reps ea set)
Thursday Challenge Results
The Thursday Challenge was a huge success! We had the largest turnout to date which included friends of the OBPD Fitness Group. The results are as follows:
Cates: 23:48
Schlicher: 24:00
Caruso: 28:41
Ramirez: 29:41
Weber: 32:42
Gabel: 34:09
King: 37:00
Perez: 39:38
Wood: 40:14
Spinach Bites
PER SERVING (1/6th of recipe, about 3 Spinach Bites): 70 calories, 2g fat, 341mg sodium, 8.5g carbs, 2.5g fiber, 1g sugars, 4.5g protein POINTS value 1
Ingredients:
One 10-oz. package frozen chopped spinach, defrosted and thoroughly pat dry
1/2 cup finely chopped onion
1/3 cup Fiber One bran cereal
1/4 cup reduced-fat Parmesan-style grated topping
1/4 cup fat-free liquid egg substitute
3 tbsp. fat-free cream cheese, room temperature
1 tbsp. light whipped butter or light buttery spread
3/4 tsp. minced garlic
3/4 tsp. Italian seasoning
1/4 tsp. salt
1/8 tsp. black pepper
Directions:
Preheat oven to 350 degrees. In a large bowl, combine all ingredients except for the Fiber One, and stir until completely mixed. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Add Fiber One crumbs to the large bowl and mix until integrated. Prepare a baking sheet by lightly spraying it with nonstick spray. Scoop out about 1 tbsp. of the mixture, form it into a ball with your hands, and place it on the baking sheet. Repeat with the rest of the mixture, yielding a total of about 18 balls. Bake in the oven for 20 minutes. Allow to cool slightly.
MAKES 6 SERVINGS
PER SERVING (1/6th of recipe, about 3 Spinach Bites): 70 calories, 2g fat, 341mg sodium, 8.5g carbs, 2.5g fiber, 1g sugars, 4.5g protein POINTS value 1
Ingredients:
One 10-oz. package frozen chopped spinach, defrosted and thoroughly pat dry
1/2 cup finely chopped onion
1/3 cup Fiber One bran cereal
1/4 cup reduced-fat Parmesan-style grated topping
1/4 cup fat-free liquid egg substitute
3 tbsp. fat-free cream cheese, room temperature
1 tbsp. light whipped butter or light buttery spread
3/4 tsp. minced garlic
3/4 tsp. Italian seasoning
1/4 tsp. salt
1/8 tsp. black pepper
Directions:
Preheat oven to 350 degrees. In a large bowl, combine all ingredients except for the Fiber One, and stir until completely mixed. In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Add Fiber One crumbs to the large bowl and mix until integrated. Prepare a baking sheet by lightly spraying it with nonstick spray. Scoop out about 1 tbsp. of the mixture, form it into a ball with your hands, and place it on the baking sheet. Repeat with the rest of the mixture, yielding a total of about 18 balls. Bake in the oven for 20 minutes. Allow to cool slightly.
MAKES 6 SERVINGS
Thursday, August 13, 2009
W.O.D. - 8/14/09
Rest
If you rested on a scheduled W.O.D. day use today to complete the W.O.D. Remember to maintain a three day on one day off format.
If you rested on a scheduled W.O.D. day use today to complete the W.O.D. Remember to maintain a three day on one day off format.
Squash Pot Stickers
PER SERVING (5 pot stickers w/ sauce): 161 calories, 0.5g fat, 786mg sodium, 35g carbs, 3g fiber, 5g sugars, 4.5g protein POINTS® value 3*
Ingredients:
For Pot Stickers
25 small square wonton wrappers
3 1/2 cups peeled and cubed butternut squash
1/2 cup grated carrots
1/4 cup chopped scallions
2 tbsp. light or low-sodium soy sauce
1 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. ground ginger
For Dipping Sauce
2 tbsp. light or low-sodium soy sauce
1 tbsp. red wine vinegar
1 tbsp. sweet chili sauce
Directions:
Place squash in a large microwave-safe bowl with 1/2 cup water. Cover and microwave for 12-14 minutes, until squash is soft. Meanwhile, combine ingredients for dipping sauce in a small bowl, and refrigerate until you're ready to serve the pot stickers. Once the bowl containing the squash is cool enough to handle, drain excess water. Using a fork or potato masher, mash squash completely. Add carrots, scallions, soy sauce, garlic, salt, and ginger, and mix thoroughly. This is your filling. Set aside. Lay two wonton wrappers flat on a clean, dry surface. Spoon approximately 1 tbsp. of the filling into the center of each wrapper. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly. Fold the bottom left corner of each wrapper to meet the top right corner, forming a triangle and enclosing the filling. Then press firmly on the edges to seal. Set aside, and repeat with all remaining wrappers and filling. Once all wontons are assembled, bring a pan sprayed with nonstick spray to medium-high heat. Working in batches, cook wontons for 3-4 minutes on each side, beginning with the flat sides down, until crispy.
MAKES 5 SERVINGS
PER SERVING (5 pot stickers w/ sauce): 161 calories, 0.5g fat, 786mg sodium, 35g carbs, 3g fiber, 5g sugars, 4.5g protein POINTS® value 3*
Ingredients:
For Pot Stickers
25 small square wonton wrappers
3 1/2 cups peeled and cubed butternut squash
1/2 cup grated carrots
1/4 cup chopped scallions
2 tbsp. light or low-sodium soy sauce
1 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. ground ginger
For Dipping Sauce
2 tbsp. light or low-sodium soy sauce
1 tbsp. red wine vinegar
1 tbsp. sweet chili sauce
Directions:
Place squash in a large microwave-safe bowl with 1/2 cup water. Cover and microwave for 12-14 minutes, until squash is soft. Meanwhile, combine ingredients for dipping sauce in a small bowl, and refrigerate until you're ready to serve the pot stickers. Once the bowl containing the squash is cool enough to handle, drain excess water. Using a fork or potato masher, mash squash completely. Add carrots, scallions, soy sauce, garlic, salt, and ginger, and mix thoroughly. This is your filling. Set aside. Lay two wonton wrappers flat on a clean, dry surface. Spoon approximately 1 tbsp. of the filling into the center of each wrapper. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly. Fold the bottom left corner of each wrapper to meet the top right corner, forming a triangle and enclosing the filling. Then press firmly on the edges to seal. Set aside, and repeat with all remaining wrappers and filling. Once all wontons are assembled, bring a pan sprayed with nonstick spray to medium-high heat. Working in batches, cook wontons for 3-4 minutes on each side, beginning with the flat sides down, until crispy.
MAKES 5 SERVINGS
Wednesday, August 12, 2009
W.O.D. - 8/13/09 (Thursday Challenge)
AFAP-10 Rounds
200m Sprint
5 Pull Ups
10 KB C&P (5 each side)
15 Push Ups
* There will be a group Challenge taking place in the Cage at 1200 hrs. There will be several members of the Fitness Committee, as well as, friends of the OBPD Fitness Group participating. Come on out and show us what you got!!
**Compare to 6/25/09
200m Sprint
5 Pull Ups
10 KB C&P (5 each side)
15 Push Ups
* There will be a group Challenge taking place in the Cage at 1200 hrs. There will be several members of the Fitness Committee, as well as, friends of the OBPD Fitness Group participating. Come on out and show us what you got!!
**Compare to 6/25/09
Salmon Spread
PER SERVING (1/6th of recipe, about 1/4 cup): 78 calories, 1.75g fat, 464mg sodium, 3g carbs, 0g fiber, 1.5g sugars, 11.5g protein POINTS® value 2*
Ingredients:
One 8-oz. tub fat-free cream cheese, room temperature
One 5-oz. can skinless boneless pink salmon in water, drained and flaked
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. Dijonnaise
1 tbsp. minced onion
1/2 tsp. lemon juice
Directions:
In a medium bowl, combine cream cheese, cheese wedges, Dijonnaise, and lemon juice. Mix thoroughly, until ingredients are completely integrated. Add salmon and onion and stir thoroughly, until a very smooth consistency is reached. Refrigerate until ready to serve.
MAKES 6 SERVINGS
PER SERVING (1/6th of recipe, about 1/4 cup): 78 calories, 1.75g fat, 464mg sodium, 3g carbs, 0g fiber, 1.5g sugars, 11.5g protein POINTS® value 2*
Ingredients:
One 8-oz. tub fat-free cream cheese, room temperature
One 5-oz. can skinless boneless pink salmon in water, drained and flaked
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. Dijonnaise
1 tbsp. minced onion
1/2 tsp. lemon juice
Directions:
In a medium bowl, combine cream cheese, cheese wedges, Dijonnaise, and lemon juice. Mix thoroughly, until ingredients are completely integrated. Add salmon and onion and stir thoroughly, until a very smooth consistency is reached. Refrigerate until ready to serve.
MAKES 6 SERVINGS
Tuesday, August 11, 2009
W.O.D. - 8/12/09
AMRAP-20 Minutes
10 Tire Flips
10 Sledgehammer Strikes (5 each side)
10 Tire Jumps
Then
3 Sets of 10 Reps - Back Squats (Utilize a weight which will allow you to maintain your form. You should be able to complete all 10 reps without breaking up your sets.)
10 Tire Flips
10 Sledgehammer Strikes (5 each side)
10 Tire Jumps
Then
3 Sets of 10 Reps - Back Squats (Utilize a weight which will allow you to maintain your form. You should be able to complete all 10 reps without breaking up your sets.)
Spotted on Shelves
StarKist Tuna Salad Sandwich-Ready Pouches- (In Chunk Light and Albacore) each 3-oz. pouch has 90-100 calories, 2.5-3.5g fat, 4-6g carbs, 1g fiber, and 11-13g protein POINTS® value 2*
Quaker Crispy Oat Bars - Each bar has 100 calories, 2g fat, 19g carbs, 2g fiber, and 2g protein POINTS® value 2*
Lean Cuisine Wood Fire Style Bacon Alfredo Pizza- The 6-oz. pie has 320 calories, 9g fat, 42g carbs, 2g fiber, and 17g protein POINTS® value 7*
StarKist Tuna Salad Sandwich-Ready Pouches- (In Chunk Light and Albacore) each 3-oz. pouch has 90-100 calories, 2.5-3.5g fat, 4-6g carbs, 1g fiber, and 11-13g protein POINTS® value 2*
Quaker Crispy Oat Bars - Each bar has 100 calories, 2g fat, 19g carbs, 2g fiber, and 2g protein POINTS® value 2*
Lean Cuisine Wood Fire Style Bacon Alfredo Pizza- The 6-oz. pie has 320 calories, 9g fat, 42g carbs, 2g fiber, and 17g protein POINTS® value 7*
Monday, August 10, 2009
Crab and Green Bean Salad
Ingredients:
10 oz. green beans, trimmed at both ends, cut into ½ inch pieces
2 tbs coarse sea salt
1 cup 2% plain Greek yogurt
1 tbs Dijon mustard
¼ tsp fine sea salt
4 tbs fresh chives, minced
1 Granny Smith apple, peeled and cubed
1 ripe avocado, peeled and cubed
8 oz. cooked lump crabmeat
Directions:
Fill a large pot (fitted with a colander) with water. Bring the water to a rolling boil over high heat. Add coarse sea salt and the green beans, and cook until crisp-tender, 3–4 minutes. Remove the colander from the water. Rinse the beans with cold water so they cool quickly, helping them to stay green and crisp. Drain the green beans and wrap then in a towel to dry. In a large, shallow bowl, whisk together the yogurt, mustard, and fine sea salt. Add the green beans, chives, apple, avocado, and crab. Toss carefully to evenly coat all the ingredients with the dressing.
Serving Size: Serves 4
Calories: 220
Fat: 9g
Carbs: 17g
Protein: 20g
Ingredients:
10 oz. green beans, trimmed at both ends, cut into ½ inch pieces
2 tbs coarse sea salt
1 cup 2% plain Greek yogurt
1 tbs Dijon mustard
¼ tsp fine sea salt
4 tbs fresh chives, minced
1 Granny Smith apple, peeled and cubed
1 ripe avocado, peeled and cubed
8 oz. cooked lump crabmeat
Directions:
Fill a large pot (fitted with a colander) with water. Bring the water to a rolling boil over high heat. Add coarse sea salt and the green beans, and cook until crisp-tender, 3–4 minutes. Remove the colander from the water. Rinse the beans with cold water so they cool quickly, helping them to stay green and crisp. Drain the green beans and wrap then in a towel to dry. In a large, shallow bowl, whisk together the yogurt, mustard, and fine sea salt. Add the green beans, chives, apple, avocado, and crab. Toss carefully to evenly coat all the ingredients with the dressing.
Serving Size: Serves 4
Calories: 220
Fat: 9g
Carbs: 17g
Protein: 20g
Sunday, August 9, 2009
Saturday, August 8, 2009
Spotted on Shelves
Weight Watchers Candy Bar Ice Cream Bar PER SERVING (1 bar): 150 calories, 9g fat, 45mg sodium, 16g carbs, 3g fiber, 11g sugars, 3g protein POINTS® value 3
Dreyer's/Edy's Slow Churned Yogurt Blends in Tart Honey and Tart Mango PER SERVING (1/2 cup): 100 calories, 1.5g fat, 40mg sodium, 19 - 20g carbs, 0g fiber, 15 - 16g sugars, 2g protein POINTS® value 2*
Blue Bunny Raspberry Vanilla Aspen Frozen Yogurt Granola Bars PER SERVING (1 bar): 150 calories, 8g fat, 50mg sodium, 18g carbs, 3g fiber, 13g sugars, 2g protein POINTS® value 3*
Arctic Zero Chocolate Peanut Butter All Natural Frozen Dessert PER SERVING (1/2 cup): 32 calories, 0g fat, 9mg sodium, 11g carbs, 0g fiber, 9g sugars, 4g protein POINTS® value 1*
Weight Watchers Candy Bar Ice Cream Bar PER SERVING (1 bar): 150 calories, 9g fat, 45mg sodium, 16g carbs, 3g fiber, 11g sugars, 3g protein POINTS® value 3
Dreyer's/Edy's Slow Churned Yogurt Blends in Tart Honey and Tart Mango PER SERVING (1/2 cup): 100 calories, 1.5g fat, 40mg sodium, 19 - 20g carbs, 0g fiber, 15 - 16g sugars, 2g protein POINTS® value 2*
Blue Bunny Raspberry Vanilla Aspen Frozen Yogurt Granola Bars PER SERVING (1 bar): 150 calories, 8g fat, 50mg sodium, 18g carbs, 3g fiber, 13g sugars, 2g protein POINTS® value 3*
Arctic Zero Chocolate Peanut Butter All Natural Frozen Dessert PER SERVING (1/2 cup): 32 calories, 0g fat, 9mg sodium, 11g carbs, 0g fiber, 9g sugars, 4g protein POINTS® value 1*
Friday, August 7, 2009
W.O.D. - 8/7/09
AMRAP- 20 Minutes
Ramp Sprint
5 Pull Ups
10 Rocky Sit Ups
10 Deadlifts (135 lbs)
Rocky Sit Ups are named after the movie Rocky. Do a regular sit up and at the top touch opposite elbow to opposite knee for a 4 count. Left elbow to right knee, right elbow to left knee, left elbow to right knee, right elbow to right knee. This is one Rocky Sit Up.
Ramp Sprint
5 Pull Ups
10 Rocky Sit Ups
10 Deadlifts (135 lbs)
Rocky Sit Ups are named after the movie Rocky. Do a regular sit up and at the top touch opposite elbow to opposite knee for a 4 count. Left elbow to right knee, right elbow to left knee, left elbow to right knee, right elbow to right knee. This is one Rocky Sit Up.
Thursday Challenge Results
The Thursday Challenge took place at the Oak Brook Library to take advantage of the open space. The workout was another tough one. The results were:
Cates: 18:18
Gabel: 22:36
Caruso: 26:01
Ramirez: 29:22
The committee is hoping to do a few more Challenges like this as long as the weather cooperates. Nice Job Everyone!!
Natural Solutions--Mother Nature’s healthy drinks recharge muscles and aid performance
Iced Green Tea
WHEN: Pre or Post run and on easy run less than an hour
WHY: Green tea is a stellar source of catechins, antioxidants that fight heart disease and cancer.
Coconut Water
WHEN: Pre or Post run or on runs of about 60 minutes
WHY: The clear liquid found inside the fruit, contains none of the fat found in coconut milk and has a tangy almond flavor.
Chocolate Milk
WHEN: Post run
WHY: It has the ideal amount of carbohydrates and protein that tired muscles need for recovery.
Cherry Juice
WHEN: After a hard run
WHY: It decreases inflammation, oxidative stress and muscle damage.
Vegetable Juice
WHEN: Post run
WHY: 100% vegetable juice is a tasty way to get a serving or 2 of veggies.
Iced Green Tea
WHEN: Pre or Post run and on easy run less than an hour
WHY: Green tea is a stellar source of catechins, antioxidants that fight heart disease and cancer.
Coconut Water
WHEN: Pre or Post run or on runs of about 60 minutes
WHY: The clear liquid found inside the fruit, contains none of the fat found in coconut milk and has a tangy almond flavor.
Chocolate Milk
WHEN: Post run
WHY: It has the ideal amount of carbohydrates and protein that tired muscles need for recovery.
Cherry Juice
WHEN: After a hard run
WHY: It decreases inflammation, oxidative stress and muscle damage.
Vegetable Juice
WHEN: Post run
WHY: 100% vegetable juice is a tasty way to get a serving or 2 of veggies.
Thursday, August 6, 2009
Pumpkin Enchiladas
PER SERVING (1 enchilada): 188 calories, 2g fat, 948mg sodium, 31g carbs,
5g fiber, 8g sugars, 10.5g protein, POINTS® value 3*
Ingredients:
2 medium-large corn tortillas
3/4 cup enchilada sauce, divided
2/3 cup canned pure pumpkin
1/3 cup chopped onion
1/4 cup shredded fat-free cheddar cheese
1 slice fat-free cheddar cheese, halved
1 1/2 tbsp. taco sauce
1 tsp. dry taco seasoning mix
Optional: salt, black pepper, fat-free sour cream, chopped scallions
Directions:
Preheat oven to 400 degrees. Bring a pan sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until it begins to brown, about 2 minutes. Transfer to a medium bowl. Add pumpkin, taco sauce, and taco seasoning to the bowl. Mix well. If you like, season to taste with salt and pepper. Set aside. Spray a small baking dish with nonstick spray and set aside. Warm tortillas slightly in the microwave. Lay tortillas flat on a clean, dry surface. Spread 2 tbsp. enchilada sauce onto each one. Place a half-slice of cheese in the center of each tortilla. Evenly distribute the pumpkin mixture between the centers of the tortillas. Wrap tortillas up tightly and place them in the baking dish with the seam sides down. Cover with remaining 1/2 cup enchilada sauce. Bake in the oven for about 8 minutes, until enchiladas are hot. Carefully remove dish from the oven, and sprinkle enchiladas with shredded cheese. Return to the oven and bake for another 5 minutes, or until the cheese has melted. If you like, top with sour cream and/or scallions.
PER SERVING (1 enchilada): 188 calories, 2g fat, 948mg sodium, 31g carbs,
5g fiber, 8g sugars, 10.5g protein, POINTS® value 3*
Ingredients:
2 medium-large corn tortillas
3/4 cup enchilada sauce, divided
2/3 cup canned pure pumpkin
1/3 cup chopped onion
1/4 cup shredded fat-free cheddar cheese
1 slice fat-free cheddar cheese, halved
1 1/2 tbsp. taco sauce
1 tsp. dry taco seasoning mix
Optional: salt, black pepper, fat-free sour cream, chopped scallions
Directions:
Preheat oven to 400 degrees. Bring a pan sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until it begins to brown, about 2 minutes. Transfer to a medium bowl. Add pumpkin, taco sauce, and taco seasoning to the bowl. Mix well. If you like, season to taste with salt and pepper. Set aside. Spray a small baking dish with nonstick spray and set aside. Warm tortillas slightly in the microwave. Lay tortillas flat on a clean, dry surface. Spread 2 tbsp. enchilada sauce onto each one. Place a half-slice of cheese in the center of each tortilla. Evenly distribute the pumpkin mixture between the centers of the tortillas. Wrap tortillas up tightly and place them in the baking dish with the seam sides down. Cover with remaining 1/2 cup enchilada sauce. Bake in the oven for about 8 minutes, until enchiladas are hot. Carefully remove dish from the oven, and sprinkle enchiladas with shredded cheese. Return to the oven and bake for another 5 minutes, or until the cheese has melted. If you like, top with sour cream and/or scallions.
Wednesday, August 5, 2009
W.O.D. - 8/6/09 (Thursday Challenge)
AFAP- 5 Rounds
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be a group Challenge taking place at the Library at approximately 1230 hrs for those of you who wish to join us.
"Modified Suicides"
25 yard - Burpee-Broad Jumps (to First Marker) then sprint back
50 yard - Elbows and Knees Crawl (to Second Marker) then sprint back
75 yard - Tire Throw-Alternate Sides (to Third Marker) then sprint back with ball
100 yard - Heavy Bag Shoulder Carry (to Last Marker) then switch shoulders and carry back
* For this workout you will need to set u a 100 yard course placing markers every 25 yards
** There will be a group Challenge taking place at the Library at approximately 1230 hrs for those of you who wish to join us.
Choco-Berry Waffle Sundae
Ingredients:
1 standard-sized Keebler Waffle Bowl
1/2 cup fat-free vanilla ice cream
3 frozen unsweetened strawberries
1 1/2 tbsp. Hershey's Lite chocolate syrup, divided
1/2 tbsp. sugar-free strawberry preserves
2 tbsp. Fat Free Reddi-wip
Directions:
Pour 1 tbsp. chocolate syrup into the waffle bowl, tilting the bowl from side to
side so the syrup coats as much of the inside as possible (sides too!). Freeze
for 30 minutes, or until syrup has solidified. Place berries in a microwave-safe bowl, and microwave until thawed, about 25 seconds. Do not drain excess liquid. Add preserves and mash with a fork, until you have a chunky strawberry sauce. Set aside. Remove waffle bowl from the freezer and place in a dish. Scoop ice cream into the waffle bowl. Top with strawberry sauce and 1/2 tbsp. chocolate syrup, and then finish it all off with Reddi-wip.
Serving Size: entire sundae
Calories: 198
Fat: 1.25g
Sodium: 110mg
Carbs: 45.5g
Fiber: 2.5g
Sugars: 23.5g
Protein: 3.5g
POINTS® value 4*
Ingredients:
1 standard-sized Keebler Waffle Bowl
1/2 cup fat-free vanilla ice cream
3 frozen unsweetened strawberries
1 1/2 tbsp. Hershey's Lite chocolate syrup, divided
1/2 tbsp. sugar-free strawberry preserves
2 tbsp. Fat Free Reddi-wip
Directions:
Pour 1 tbsp. chocolate syrup into the waffle bowl, tilting the bowl from side to
side so the syrup coats as much of the inside as possible (sides too!). Freeze
for 30 minutes, or until syrup has solidified. Place berries in a microwave-safe bowl, and microwave until thawed, about 25 seconds. Do not drain excess liquid. Add preserves and mash with a fork, until you have a chunky strawberry sauce. Set aside. Remove waffle bowl from the freezer and place in a dish. Scoop ice cream into the waffle bowl. Top with strawberry sauce and 1/2 tbsp. chocolate syrup, and then finish it all off with Reddi-wip.
Serving Size: entire sundae
Calories: 198
Fat: 1.25g
Sodium: 110mg
Carbs: 45.5g
Fiber: 2.5g
Sugars: 23.5g
Protein: 3.5g
POINTS® value 4*
Tuesday, August 4, 2009
W.O.D. - 8/5/09
Rest
If you rested on a scheduled W.O.D. use today to complete that workout. Remember to maintain a 3 day on 1 day rest schedule
If you rested on a scheduled W.O.D. use today to complete that workout. Remember to maintain a 3 day on 1 day rest schedule
W.O.D. - 8/4/09
AMRAP-20 Minutes
10 Elevated Push Ups
10 Tire Jumps
10 Sledgehammer Tire Strikes (5 ea side)
10 Supine Bicycles
Elevated Push Ups should be done by placing feet on Tire.
10 Elevated Push Ups
10 Tire Jumps
10 Sledgehammer Tire Strikes (5 ea side)
10 Supine Bicycles
Elevated Push Ups should be done by placing feet on Tire.
Bean Salad
PER SERVING (one cup): 122 calories, 2g fat, 338mg sodium, 20.5g carbs, 6g fiber, 5g sugars, 6g protein POINTS® value 2*
Ingredients:
For Salad
One 15-oz. can red kidney beans, drained and rinsed
One 15-oz. can garbanzo beans, drained and rinsed
2 cups fresh green beans, trimmed and cut into 1-inch segments
2 cups bite-sized broccoli florets
1 red or yellow bell pepper, thinly sliced and cut into 1-inch segments
1 small red onion, thinly sliced
3 tbsp. chopped fresh parsley
For Dressing
2 oranges
1/4 cup seasoned rice vinegar
1 tbsp. lemon juice
1 tbsp. olive oil
1 tsp. chopped garlic
Dash salt, or more to taste
Dash black pepper, or more to taste
Directions:
Bring a large pot of lightly salted water to a rapid boil. While you wait for the water to boil, fill a large bowl with cold water and ice; set aside. Add green beans and broccoli to the boiling water, and cook for about 5 minutes, until just tender. Drain water from the pot and immediately transfer the veggies to the bowl of water and ice to stop the cooking. Set aside. To make the dressing, squeeze the juice from both oranges into a medium bowl. Remove any seeds. Add all other ingredients for the dressing, and whisk until uniform and blended. Set aside. Drain ice and water from the large bowl, so only the blanched veggies remain. Add kidney beans, garbanzo beans, bell pepper, onion, and parsley. Top with dressing and toss well, ensuring all veggies and beans are coated. Let marinate in the refrigerator for at least an hour before eating.
PER SERVING (one cup): 122 calories, 2g fat, 338mg sodium, 20.5g carbs, 6g fiber, 5g sugars, 6g protein POINTS® value 2*
Ingredients:
For Salad
One 15-oz. can red kidney beans, drained and rinsed
One 15-oz. can garbanzo beans, drained and rinsed
2 cups fresh green beans, trimmed and cut into 1-inch segments
2 cups bite-sized broccoli florets
1 red or yellow bell pepper, thinly sliced and cut into 1-inch segments
1 small red onion, thinly sliced
3 tbsp. chopped fresh parsley
For Dressing
2 oranges
1/4 cup seasoned rice vinegar
1 tbsp. lemon juice
1 tbsp. olive oil
1 tsp. chopped garlic
Dash salt, or more to taste
Dash black pepper, or more to taste
Directions:
Bring a large pot of lightly salted water to a rapid boil. While you wait for the water to boil, fill a large bowl with cold water and ice; set aside. Add green beans and broccoli to the boiling water, and cook for about 5 minutes, until just tender. Drain water from the pot and immediately transfer the veggies to the bowl of water and ice to stop the cooking. Set aside. To make the dressing, squeeze the juice from both oranges into a medium bowl. Remove any seeds. Add all other ingredients for the dressing, and whisk until uniform and blended. Set aside. Drain ice and water from the large bowl, so only the blanched veggies remain. Add kidney beans, garbanzo beans, bell pepper, onion, and parsley. Top with dressing and toss well, ensuring all veggies and beans are coated. Let marinate in the refrigerator for at least an hour before eating.
Monday, August 3, 2009
Are you looking for bread alternatives?
Try these:
Arnold Select/Oroweat Sandwich Thins- These are like flat buns that taste great and are a fantastic alternative to hamburger buns. Pepperidge Farm also has a very similar product called Deli Flats. Both products have 100 calories each.
Light/100-Calorie English Muffins- Thomas' 100-Calorie Original, Thomas' Light Multi Grain, Western Bagel Alternative, the kinds by Weight Watchers and Fiber One. These are all great options for hamburgers, hot dogs, chicken sandwiches, and more.
High-Fiber, Low-Calorie Tortillas- Use 80-calorie La Tortilla Factory Smart & Delicious Low Carb High Fiber tortillas to make light burger wraps.
High-Fiber, Low-Calorie Pita Pockets - The ones by Weight Watchers and Western Bagel Alternative are both great.
Try these:
Arnold Select/Oroweat Sandwich Thins- These are like flat buns that taste great and are a fantastic alternative to hamburger buns. Pepperidge Farm also has a very similar product called Deli Flats. Both products have 100 calories each.
Light/100-Calorie English Muffins- Thomas' 100-Calorie Original, Thomas' Light Multi Grain, Western Bagel Alternative, the kinds by Weight Watchers and Fiber One. These are all great options for hamburgers, hot dogs, chicken sandwiches, and more.
High-Fiber, Low-Calorie Tortillas- Use 80-calorie La Tortilla Factory Smart & Delicious Low Carb High Fiber tortillas to make light burger wraps.
High-Fiber, Low-Calorie Pita Pockets - The ones by Weight Watchers and Western Bagel Alternative are both great.
Sunday, August 2, 2009
W.O.D. - 08/02/09
AFAP
4 mile Run
We will be running the Oak Brook Loop. This is a mostly gravel path with lots of hills.
4 mile Run
We will be running the Oak Brook Loop. This is a mostly gravel path with lots of hills.
Saturday, August 1, 2009
W.O.D. - 8/1/09
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.
3 SWEET SWAPS-
Try these ideas for a natural, low-cal sweet fix:
1. Mix 1/4 tsp vanilla extract into hot cereal or oatmeal
2. Stir bananas into nonfat plain Greek yogurt
3. Sprinkle cinnamon over coffee grounds before brewing. It may prompt you to skip or reduce the amount of sweetener you add to your cup.
Try these ideas for a natural, low-cal sweet fix:
1. Mix 1/4 tsp vanilla extract into hot cereal or oatmeal
2. Stir bananas into nonfat plain Greek yogurt
3. Sprinkle cinnamon over coffee grounds before brewing. It may prompt you to skip or reduce the amount of sweetener you add to your cup.
Friday, July 31, 2009
W.O.D. - 7/31/09
AFAP
2 Red Laps (800m Run)
50 Dips
50 Weighted Sit Ups
Med Ball 200
50 Dips
50 Weighted Sit Ups
Med Ball 200
2 Red Laps (800m Run)
2 Red Laps (800m Run)
50 Dips
50 Weighted Sit Ups
Med Ball 200
50 Dips
50 Weighted Sit Ups
Med Ball 200
2 Red Laps (800m Run)
Chocolate-Banana Smoothie
Ingredients:
1 packet Swiss Miss Sensible Sweets diet hot cocoa mix
1 small ripe banana, sliced and frozen
2 tsp. fat-free non-dairy powdered creamer
1 tsp. mini semi-sweet chocolate chips
1 no-calorie sweetener packet
1 cup crushed ice or 5-8 ice cubes
Directions:
In a tall glass, combine cocoa mix, powdered creamer, chocolate chips, and sweetener. Add 1/4 cup very hot water and stir until ingredients have dissolved. Add1/2 cup cold water and stir. Transfer contents of the glass to a blender. Add frozen banana slices and ice. Blend at medium speed until completely mixed.
MAKES 1 SERVING
Serving Size: entire smoothie
Calories: 164
Fat: 1.5g
Sodium: 137mg
Carbs: 35.5g
Fiber: 3.75g
Sugars: 18g
Protein: 3g
POINTS® value 3*
Ingredients:
1 packet Swiss Miss Sensible Sweets diet hot cocoa mix
1 small ripe banana, sliced and frozen
2 tsp. fat-free non-dairy powdered creamer
1 tsp. mini semi-sweet chocolate chips
1 no-calorie sweetener packet
1 cup crushed ice or 5-8 ice cubes
Directions:
In a tall glass, combine cocoa mix, powdered creamer, chocolate chips, and sweetener. Add 1/4 cup very hot water and stir until ingredients have dissolved. Add1/2 cup cold water and stir. Transfer contents of the glass to a blender. Add frozen banana slices and ice. Blend at medium speed until completely mixed.
MAKES 1 SERVING
Serving Size: entire smoothie
Calories: 164
Fat: 1.5g
Sodium: 137mg
Carbs: 35.5g
Fiber: 3.75g
Sugars: 18g
Protein: 3g
POINTS® value 3*
Thursday, July 30, 2009
Five Reasons You’re Always Starving-
1. You eat the right foods at the wrong times.
Eating at different times every day can make it difficult for you to tune in to your body’s hunger signals.
The Fix: Plan ahead.
Write out a schedule that focuses on eating within 2 hours of waking up and every 3-5hours after that for the rest of the day.
2. You eat breakfast, just not the right kind.
The foods you choose can have a major impact on how satisfied you feel the rest of the day.
The Fix: Build a better mix of nutrients.
The key to making your breakfast hold your appetite until lunch is building a morning meal that contains both protein and carbs.
3. Your diet is flawless but flavorless.
If diet-conscious standbys like grilled chicken and steamed veggies are on your plate, you could be headed for trouble. You’re liable to get bored and eventually have difficulty sticking with your weight-loss plan.
The Fix: Spice it up.
Get creative in the kitchen! Experiment with fresh flavorful herbs: like basil, gingerroot, oregano, and mint, add a dash of lemon juice or balsamic vinegar and for sweetness add a teaspoon of honey or brown sugar. This can make your dishes more satisfying in taste.
4. You stockpile your calories.
Do you often eat so sparingly during the day that by the time dinner rolls around you’re famished? This strategy can backfire, leading to uncontrollable overeating in the evening.
The Fix: Frontload those calories.
Eating earlier in the day is a must to head off disaster. Limit the size of your evening meal so you can wake up eager for breakfast.
5. You drink your meals.
Drinking too many caloric beverages can ultimately leave you feeling unsatisfied.
The Fix: Rethink convenience.
Focus on food combinations that will get you through to your next meal.
1. You eat the right foods at the wrong times.
Eating at different times every day can make it difficult for you to tune in to your body’s hunger signals.
The Fix: Plan ahead.
Write out a schedule that focuses on eating within 2 hours of waking up and every 3-5hours after that for the rest of the day.
2. You eat breakfast, just not the right kind.
The foods you choose can have a major impact on how satisfied you feel the rest of the day.
The Fix: Build a better mix of nutrients.
The key to making your breakfast hold your appetite until lunch is building a morning meal that contains both protein and carbs.
3. Your diet is flawless but flavorless.
If diet-conscious standbys like grilled chicken and steamed veggies are on your plate, you could be headed for trouble. You’re liable to get bored and eventually have difficulty sticking with your weight-loss plan.
The Fix: Spice it up.
Get creative in the kitchen! Experiment with fresh flavorful herbs: like basil, gingerroot, oregano, and mint, add a dash of lemon juice or balsamic vinegar and for sweetness add a teaspoon of honey or brown sugar. This can make your dishes more satisfying in taste.
4. You stockpile your calories.
Do you often eat so sparingly during the day that by the time dinner rolls around you’re famished? This strategy can backfire, leading to uncontrollable overeating in the evening.
The Fix: Frontload those calories.
Eating earlier in the day is a must to head off disaster. Limit the size of your evening meal so you can wake up eager for breakfast.
5. You drink your meals.
Drinking too many caloric beverages can ultimately leave you feeling unsatisfied.
The Fix: Rethink convenience.
Focus on food combinations that will get you through to your next meal.
Wednesday, July 29, 2009
W.O.D. - 7/30/09 (Thursday Challenge)
AFAP-5 Rounds
CrossFit Workout "Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Between each Round take a 3 minute rest. Keep track of your times for each set and your total time minus the rest breaks for your score.
CrossFit Workout "Barbara"
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Between each Round take a 3 minute rest. Keep track of your times for each set and your total time minus the rest breaks for your score.
The Balanced Bean
* Beans are a good source of soluble AND insoluble fiber, both of which you
need. Plus, they're naturally low in calories and fat.
* They're full of complex carbs, which burn off slowly and keep you
energized for a long time.
* While the canning process sucks a bunch of nutrients out of some other
veggies, canned beans are NOT lower in nutrients than dried beans.
* Some other good things found in beans are folate, zinc, manganese,
iron, and potassium.
* Beans are a good source of soluble AND insoluble fiber, both of which you
need. Plus, they're naturally low in calories and fat.
* They're full of complex carbs, which burn off slowly and keep you
energized for a long time.
* While the canning process sucks a bunch of nutrients out of some other
veggies, canned beans are NOT lower in nutrients than dried beans.
* Some other good things found in beans are folate, zinc, manganese,
iron, and potassium.
Tuesday, July 28, 2009
Spotted on Shelves
Pepperidge Farm Deli Flats - In Soft 100% Whole Wheat, 7 Grain, and Soft Oatmeal, these each have 100 calories, 1-1.5g fat, 19-20g carbs, 5g fiber, and 6g protein POINTS® value 1*
Lean Cuisine Baja-Style and BBQ Chicken Quesadillas - Lean Cuisine has JUST released two brand-new quesadilla options, each with 260-280 calories, 7-8g fat, 34-35g carbs, 2-8g fiber, and 16-18g protein POINTS® value 5*
New Flavors of Blue Diamond Almonds - Blue Diamond just put out almonds in three new flavors: Bold Habanero BBQ, Garden Herb and Natural Oven Roasted Honey. A 1-oz. serving (about 24-28 nuts) contains 160-170 calories, 13-15g fat, 5-9g carbs, 3g fiber, and 5-6g protein POINTS® value 4*
Pepperidge Farm Deli Flats - In Soft 100% Whole Wheat, 7 Grain, and Soft Oatmeal, these each have 100 calories, 1-1.5g fat, 19-20g carbs, 5g fiber, and 6g protein POINTS® value 1*
Lean Cuisine Baja-Style and BBQ Chicken Quesadillas - Lean Cuisine has JUST released two brand-new quesadilla options, each with 260-280 calories, 7-8g fat, 34-35g carbs, 2-8g fiber, and 16-18g protein POINTS® value 5*
New Flavors of Blue Diamond Almonds - Blue Diamond just put out almonds in three new flavors: Bold Habanero BBQ, Garden Herb and Natural Oven Roasted Honey. A 1-oz. serving (about 24-28 nuts) contains 160-170 calories, 13-15g fat, 5-9g carbs, 3g fiber, and 5-6g protein POINTS® value 4*
Monday, July 27, 2009
W.O.D. - 7/28/09
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.
W.O.D. - 7/27/09
AFAP-5 Rounds
Ramp Sprint
10 Burpees
10 Pull Over/Sit/Stand
10 Thrusters
10 Flutter Kicks (4 Ct)
Ramp Sprint
10 Burpees
10 Pull Over/Sit/Stand
10 Thrusters
10 Flutter Kicks (4 Ct)
Skewered Greek Salad-
Ingredients-
12 bamboo or wood skewers
24 grape or small cherry tomatoes
3oz feta cheese cut into 12 1/2 inch pieces
12 pitted kalamata olives
1/2 small red or sweet onion cut into 12 1/2 inch pieces
2 tsp fresh lemon juice
2 tsp red wine vinegar
4 tsp chopped fresh oregano
2 tbs extra virgin olive oil
salt and pepper (to taste)
Directions-
Thread skewers starting with tomato, then a piece of feta cheese, an olive, a piece of onion, and finish with another tomato. Vinaigrette: In a small bowl, mix together the lemon juice, red wine vinegar, and 2 tsp of oregano. Whisk in olive oil until mixture thickens. Season with salt and pepper to taste. Arrange skewers on a serving platter. Spoon vinaigrette over skewers ans sprinkle with remaining oregano.
Ingredients-
12 bamboo or wood skewers
24 grape or small cherry tomatoes
3oz feta cheese cut into 12 1/2 inch pieces
12 pitted kalamata olives
1/2 small red or sweet onion cut into 12 1/2 inch pieces
2 tsp fresh lemon juice
2 tsp red wine vinegar
4 tsp chopped fresh oregano
2 tbs extra virgin olive oil
salt and pepper (to taste)
Directions-
Thread skewers starting with tomato, then a piece of feta cheese, an olive, a piece of onion, and finish with another tomato. Vinaigrette: In a small bowl, mix together the lemon juice, red wine vinegar, and 2 tsp of oregano. Whisk in olive oil until mixture thickens. Season with salt and pepper to taste. Arrange skewers on a serving platter. Spoon vinaigrette over skewers ans sprinkle with remaining oregano.
Sunday, July 26, 2009
Saturday, July 25, 2009
3-Ingredient Summer Potato Salad
Directions:
Cook 1 1/2lb cubed red potatoes with 2 packets sodium free chicken flavor bouillon in a sauce pot with enough water to cover (add 1/2 tsp. salt, if desired). Bring to a boil over high heat. Reduce heat and cook 10 minutes or until potatoes are just tender. Drain, reserving 1/2 cup cooking liquid, and let cool slightly. Combine potatoes with 1/2 cup reduced fat- mayonnaise and reserved cooking liquid. Chill at least 45 minutes. Garnish with chopped celery, sliced scallions, or diced hard-cooked eggs. Serves 6
Directions:
Cook 1 1/2lb cubed red potatoes with 2 packets sodium free chicken flavor bouillon in a sauce pot with enough water to cover (add 1/2 tsp. salt, if desired). Bring to a boil over high heat. Reduce heat and cook 10 minutes or until potatoes are just tender. Drain, reserving 1/2 cup cooking liquid, and let cool slightly. Combine potatoes with 1/2 cup reduced fat- mayonnaise and reserved cooking liquid. Chill at least 45 minutes. Garnish with chopped celery, sliced scallions, or diced hard-cooked eggs. Serves 6
Friday, July 24, 2009
Thursday, July 23, 2009
W.O.D. - 7/24/09
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.
Egg McMuggin'
PER SERVING (entire mug): 174 calories, 3.25g fat, 1,081mg sodium, 9g
carbs, 1g fiber, 2.5g sugars, 25g protein POINTS® value 4
Ingredients:
1/2 cup fat-free liquid egg substitute
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice light bread (40-45 calories and at least 2g fiber per slice)
1 tbsp. shredded fat-free cheddar cheese
Directions:
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set.
PER SERVING (entire mug): 174 calories, 3.25g fat, 1,081mg sodium, 9g
carbs, 1g fiber, 2.5g sugars, 25g protein POINTS® value 4
Ingredients:
1/2 cup fat-free liquid egg substitute
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice light bread (40-45 calories and at least 2g fiber per slice)
1 tbsp. shredded fat-free cheddar cheese
Directions:
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set.
Wednesday, July 22, 2009
Egg Mug Lorraine
PER SERVING (entire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs,
0g fiber, 2g sugars, 17.5g protein POINTS® value 3
Ingredients:
1/2 cup fat-free liquid egg substitute
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 tbsp. precooked real crumbled bacon
1 tsp. dried minced onion
1/2 tsp. Dijonnaise
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30-45 seconds, until scramble is just set.
PER SERVING (entire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs,
0g fiber, 2g sugars, 17.5g protein POINTS® value 3
Ingredients:
1/2 cup fat-free liquid egg substitute
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 tbsp. precooked real crumbled bacon
1 tsp. dried minced onion
1/2 tsp. Dijonnaise
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30-45 seconds, until scramble is just set.
Tuesday, July 21, 2009
W.O.D. - 7/22/09
AFAP
Run Oak Brook Loop (Approx 4 miles)
This is approximately 4 miles with lots of hills on a gravel bike path.
Run Oak Brook Loop (Approx 4 miles)
This is approximately 4 miles with lots of hills on a gravel bike path.
Egg Mug Mexicali
PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g
carbs, 1.5g fiber, 1.5g sugars, 21.5g protein POINTS® value 2
Ingredients:
1/2 cup fat-free liquid egg substitute
1/4 cup frozen ground-beef-style soy crumbles 2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30-45 seconds, until scramble is just set. Stir, top with salsa.
MAKES 1 SERVING
PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g
carbs, 1.5g fiber, 1.5g sugars, 21.5g protein POINTS® value 2
Ingredients:
1/2 cup fat-free liquid egg substitute
1/4 cup frozen ground-beef-style soy crumbles 2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30-45 seconds, until scramble is just set. Stir, top with salsa.
MAKES 1 SERVING
Monday, July 20, 2009
W.O.D. - 7/21/09
Power Output Test (8 mins)
KB Clean and Press
Then
4 Blue Lap (Cool Down)
KB Clean and Press is conducted for 8 minutes straight. You can alternate arms as needed with minimal rest during this test.
Compare results to W.O.D. - 3/31/09 & W.O.D. - 5/26/09
KB Clean and Press
Then
4 Blue Lap (Cool Down)
KB Clean and Press is conducted for 8 minutes straight. You can alternate arms as needed with minimal rest during this test.
Compare results to W.O.D. - 3/31/09 & W.O.D. - 5/26/09
Spotted on Shelves
Dreyer's/Edy's Slow Churned Light Ice Cream in New Limited Edition Flavors S'mores, Mud Pie, and Nestle Drumstick Sundae Cone: A half-cup serving of each has 120-140 calories, 4-5g fat, 19-21g carbs, 0g fiber, and 3g protein POINTS® value 3
Bumble Bee Prime Fillet Tonno in Olive Oil A drained 2-oz. serving (about 1/4 cup) has 110 calories, 5g fat, and 15g protein POINTS® value 3*
Bear Naked 100% Pure & Natural Cereal Cranberry Raisin (flakes w/ raisins, cranberries, pepitas, sunflower seeds, and apples) and Banana Nut (flakes w/ banana chips, oat clusters, apples, and walnuts). A 3/4-cup serving of either has 110 calories, 2.5g fat, 22-23g carbs, 2-4g fiber, and 1-3g protein POINTS® value 2
Dreyer's/Edy's Slow Churned Light Ice Cream in New Limited Edition Flavors S'mores, Mud Pie, and Nestle Drumstick Sundae Cone: A half-cup serving of each has 120-140 calories, 4-5g fat, 19-21g carbs, 0g fiber, and 3g protein POINTS® value 3
Bumble Bee Prime Fillet Tonno in Olive Oil A drained 2-oz. serving (about 1/4 cup) has 110 calories, 5g fat, and 15g protein POINTS® value 3*
Bear Naked 100% Pure & Natural Cereal Cranberry Raisin (flakes w/ raisins, cranberries, pepitas, sunflower seeds, and apples) and Banana Nut (flakes w/ banana chips, oat clusters, apples, and walnuts). A 3/4-cup serving of either has 110 calories, 2.5g fat, 22-23g carbs, 2-4g fiber, and 1-3g protein POINTS® value 2
Sunday, July 19, 2009
W.O.D. - 7/20/09
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.
Spotted on Shelves
Crispy Green Crispy Bananas 100% Freeze-Dried Bananas A serving bag has just 55 calories, 0g fat, 13g carbs, 2g fiber, and 1g protein POINTS® value 1
Kellogg's Cinnabon Snack Bars Each bar has 150 calories, 4-4.5g fat, 26-27g carbs, <1g fiber, and 1g protein POINTS® value 3
New Popchips Flavors A serving of either flavor (about 20 chips) has 120 calories, 4g fat, 20g carbs, 1g fiber, and 2g protein POINTS® value 3 and there are 100-calorie bags with a POINTS® value of 2 each
Crispy Green Crispy Bananas 100% Freeze-Dried Bananas A serving bag has just 55 calories, 0g fat, 13g carbs, 2g fiber, and 1g protein POINTS® value 1
Kellogg's Cinnabon Snack Bars Each bar has 150 calories, 4-4.5g fat, 26-27g carbs, <1g fiber, and 1g protein POINTS® value 3
New Popchips Flavors A serving of either flavor (about 20 chips) has 120 calories, 4g fat, 20g carbs, 1g fiber, and 2g protein POINTS® value 3 and there are 100-calorie bags with a POINTS® value of 2 each
Saturday, July 18, 2009
Necessary Nutrients-
If you're not eating:
Meat, Chicken, or Fish
You could be low in:
Protein
Get it from:
Beans, tofu, eggs, nuts, seeds, dairy, lentils
If you're not eating:
Dairy
You could be low in:
Calcium
Get it from:
Soy milk, almond milk, broccoli, collard greens
If you're not eating:
Beef or Dark Meat Poultry
You could be low in:
Iron
Get it from:
Beans, lentils, peas, dark leafy green vegetables, potatoes w/ skin, (Boost iron by pairing with Vitamin C rich foods like: berries, peppers or tomatoes)
If you're not eating:
Beef, Pork, or Dark Meat Poultry
You could be low in:
Zinc
Get it from:
Eggs, lowfat dairy, whole grains, nuts, beans
If you're not eating:
Meat, Chicken, or Fish
You could be low in:
Protein
Get it from:
Beans, tofu, eggs, nuts, seeds, dairy, lentils
If you're not eating:
Dairy
You could be low in:
Calcium
Get it from:
Soy milk, almond milk, broccoli, collard greens
If you're not eating:
Beef or Dark Meat Poultry
You could be low in:
Iron
Get it from:
Beans, lentils, peas, dark leafy green vegetables, potatoes w/ skin, (Boost iron by pairing with Vitamin C rich foods like: berries, peppers or tomatoes)
If you're not eating:
Beef, Pork, or Dark Meat Poultry
You could be low in:
Zinc
Get it from:
Eggs, lowfat dairy, whole grains, nuts, beans
Friday, July 17, 2009
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")
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.
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.
Thursday, July 16, 2009
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
Push Ups
Sit Ups
Tire Jumps
Mason Twists
SH Tire Strikes (2 Ct)
Compare to W.O.D. - 5/7/09
Wednesday, July 15, 2009
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.
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!
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!
Tuesday, July 14, 2009
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
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
Monday, July 13, 2009
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
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
Sunday, July 12, 2009
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)
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.
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.
Saturday, July 11, 2009
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.
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*
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*
Friday, July 10, 2009
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.
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.
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.
Thursday, July 9, 2009
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.)
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.
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.
Wednesday, July 8, 2009
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
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!
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!
Tuesday, July 7, 2009
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.
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!
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!
Monday, July 6, 2009
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)
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.
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.
Sunday, July 5, 2009
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.
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.
Saturday, July 4, 2009
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
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.
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.
Friday, July 3, 2009
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
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.
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.
Thursday, July 2, 2009
W.O.D. - 7/3/09
AFAP-5 Rounds
10 Leg Raises
10 Deadlifts (145 lbs)
10 Pull Over/Sit/Stand
10 Mason Twists
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.
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.
Wednesday, July 1, 2009
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.
"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*
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*
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