Upside-Down Chocolate PB Cheesecake
PER SERVING (1/8th of recipe, about 1/2 cup): 143 calories, 3.5g fat, 320mg
sodium, 19.5g carbs, 1g fiber, 6g sugars, 6.5g protein, POINTS® value 3*, MAKES 8 SERVINGS

Ingredients:
1 packet Swiss Miss Sensible Sweets 25-calorie diet hot cocoa mix
One 8-oz. tub fat-free cream cheese, room temperature
2 Jell-O Sugar Free Chocolate Pudding Snacks
1/3 cup Splenda No Calorie Sweetener (granulated)
2 tsp. vanilla extract
2 cups Cool Whip Free, thawed, divided
3 tbsp. reduced-fat peanut butter, room temperature
Two 100 Calorie Packs Oreo Thin Crisps or 3 sheets (12 crackers) chocolate
graham crackers
Optional: Fat Free Reddi-wip

Directions:
Dissolve cocoa mix in 2 tbsp. hot water. In a medium bowl, combine cocoa mixture with cream cheese, pudding, Splenda, and vanilla extract. Using a handheld electric mixer, whisk until smooth. Fold in 1/2 cup Cool Whip. Transfer mixture to a large pie pan and set aside. In a medium bowl, combine remaining 1 1/2 cups Cool Whip with peanut butter. Whisk until smooth and uniform in color. Spread over the "pie." Cover and refrigerate until chilled and slightly firm, about 2 hours. Meanwhile, crush Oreo Thin Crisps or chocolate graham crackers into fine crumbs, and set aside. Once ready to serve, top pie with crushed cookies/graham crackers. If you like, top each serving with a squirt of Reddi-wip.

Spotted on Shelves

Kozy Shack Simplywell Pudding- Each 4-oz. pudding cup has 100 calories, 1-1.5g fat, 17-18g carbs, 3g fiber, and 3-4g protein POINTS® value 1-2*.

Coffee-mate Powder Stick Packs- Choose between The Original (15 calories, 1g fat, 1g carbs, and a POINTS® value of 0* per packet) and French Vanilla (60 calories, 2.5g fat, 9g carbs, and a POINTS® value of 1* per packet).

Biotta Premium Organic Juices– They have only 60 calories, 0g fat, 13g carbs, 2g fiber, and 2g protein POINTS® value 1* per 8.4-oz. bottle.

Stuffed Cabbage
Ingredients:
1 extra-large head green cabbage, core carefully removed with a sharp knife
2 cups plain low-fat marinara sauce
3/4 cup jellied cranberry sauce
1/3 cup sugar-free blackberry jam or preserves
1/3 tsp. salt
1 1/4 lbs. raw lean ground turkey
3/4 cup finely chopped onion
1/3 cup ketchup
1 1/2 tbsp. tomato paste
1/2 tbsp. chopped garlic
1 1/2 no-calorie sweetener packets

Directions:
Place cored cabbage head in an extra-large pot of water, and bring water to a boil on the stove. Once boiling, cook for 5 - 7 minutes, rotating cabbage occasionally with tongs or a large heat-resistant spoon, until leaves soften, loosen, and begin to fall off the head. Remove from heat. Carefully remove cabbage head and leaves from the pot, drain, and let cool. Meanwhile, prepare sauce and filling. To make your sauce, combine marinara sauce, cranberry sauce, preserves, and salt in a bowl, and stir with a whisk or fork until smooth. Set aside. To make your filling, combine turkey, onion, ketchup, tomato paste, garlic, and sweetener in a large bowl. Knead with your hands until mixture is evenly combined. Set aside. Once cabbage is cool enough to handle, gently remove 14 large leaves. Prepare the (empty) extra-large pot used to boil the cabbage by spraying it lightly with nonstick spray. Lay one cabbage leaf on a dry surface and spoon 2 heaping tbsp. of filling into the center of it. Spread filling out slightly and roll cabbage up around the filling like a burrito, folding the sides in first and then rolling it up from the bottom. Place seam-side down in the pot. Repeat with remaining 13 leaves and remaining filling. Gently place cabbage rolls in the pot, stacking them if needed. Pour sauce over cabbage rolls, covering as much of the exposed cabbage as possible. Cover the pot and set stove temperature to low heat. Cook for about 1 hour, until filling is cooked through. Gently remove cabbage rolls and serve topped with sauce!

MAKES 7 SERVINGS
Serving Size: 2 cabbage rolls with sauce
Calories: 242
Fat: 6.5g
Sodium: 610mg
Carbs: 30.5g
Fiber: 3g
Sugars: 22g
Protein: 18g
POINTS® value 5*

Spotted on Shelves

Stella D'oro Breakfast Treats 100 Calorie Packs– Available in Original (vanilla), Chocolate, or Cinnamon, each pouch has 100 calories, 2g fat, 18 - 19g carbs, 1g fiber, and 2g protein POINTS® value 2*.

Louis Kemp Crab Snack Delights- Each 1.5-oz. stick has 35 calories, no fat, 5g carbs, 0g fiber, and 4g protein POINTS® value 1*.

Progresso High Fiber Soups– Available in: Chicken Tuscany, Creamy Tomato Basil, Hearty Vegetable and Noodles, and Homestyle Minestrone. A 1-cup serving has 90 - 130 calories, 1.5-4g fat, 18-26g carbs, 7g fiber, and 3-8g protein POINTS® value 1-2*.

Carrot-Cake Pancakes
PER SERVING (entire recipe): 290 calories, 1.5g fat, 510mg sodium, 54g
carbs, 8g fiber, 15g sugars, 16g protein POINTS® value 5*, MAKES 1 SERVING

Ingredients:
For Pancakes
1/4 cup shredded carrots, chopped
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. canned pure pumpkin
2 tbsp. crushed pineapple in juice, drained
2 tbsp. light vanilla soymilk
1/2 tsp. vanilla extract
1 tbsp. raisins
1/3 cup whole-wheat flour
1/4 tsp. baking powder
1 no-calorie sweetener packet
3/4 tsp. cinnamon
1/2 tsp. pumpkin pie spice
Dash salt
For Glaze
1/2 tsp. powdered sugar
1 no-calorie sweetener packet
1/8 tsp. vanilla extract
1 tbsp. light vanilla soymilk
1 tbsp. fat-free cream cheese, room temperature

Directions:
Place carrots in a microwave-safe bowl with 1 tbsp. water. Cover and microwave for about 1 minute, until softened. Once cool enough to handle, add egg substitute, pumpkin, pineapple, soymilk, vanilla extract, raisins, and 2 tbsp. water. Mix well and set aside. In a large bowl, combine all other pancake ingredients: flour, baking powder, sweetener, cinnamon, pumpkin pie spice, and salt. Stir well. Add carrot-egg mixture and mix thoroughly. Bring a skillet sprayed with nonstick spray to medium-high heat. Add half of the batter to the pan to form one large pancake. Cook for 2 - 3 minutes, until pancake begins to bubble and is solid enough to flip. Gently flip and cook for an additional 1 - 2 minutes, until both sides are lightly browned and inside is cooked through. Plate your pancake. Remove skillet from heat, re-spray, and return to medium-high heat. Repeat with remaining batter to make a second pancake. To make the glaze, combine powdered sugar, sweetener, vanilla extract, and soymilk in a small dish. Mix thoroughly. Add cream cheese and microwave for about 30 seconds. Stir until smooth. Spread over your pancakes.

Spotted on Shelves

Rachel's Cottage Cheese-New flavors include: Cucumber Dill and Roasted Red Pepper, Pear Mangosteen and Lemon Verbena Berry. Each container has 110 - 140 calories, 2 - 3g fat, 6 - 13g carbs, 0 - 1g fiber, and 14 - 15g protein POINTS® value 2 - 3*.

Eggo Nutri-Grain Strawberry Filled Waffles- Eggo created a waffle made with whole grains that has the topping INSIDE. Each strawberry-stuffed treat has 130 calories, 3.5g fat, 25g carbs, 3g fiber, and 3g protein POINTS® value 2*.

Perky Jerky- Each serving of this turbo-charged meat contains about the same amount of caffeine as a can of Red Bull. There are TWO servings per bag. Each 1-oz. serving has 90 calories, 2g fat, 6g carbs, 0g fiber, and 11g protein POINTS® value 2*.

Breakfast Rice Pudding
PER SERVING (1 cup): 290 calories, 4g fat, 244mg sodium, 55g carbs, 4g
fiber, 9g sugars, 12g protein POINTS® value 5*, MAKES 2 SERVINGS

Ingredients:
1 1/2 cups cooked brown rice
2 1/2 cups light vanilla soymilk, divided
2 tbsp. plus 2 tsp. Splenda No Calorie Sweetener
1 tsp. cornstarch
Dash salt
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/2 tsp. light whipped butter or light buttery spread room temperature
1/2 tsp. vanilla extract
1 tsp. cinnamon, divided
1/2 tbsp. brown sugar

Directions:
In a medium pot, combine rice, 2 cups soymilk, Splenda, cornstarch, and salt. Set stove temperature to medium-high heat and bring mixture to a light boil, stirring occasionally. Once boiling, continue to cook for 10 - 15 minutes, stirring frequently, until thick and creamy. In a small bowl, combine egg substitute, butter, vanilla extract, 3/4 tsp. cinnamon, and remaining 1/2 cup soymilk, and mix well. Add to the pot and stir thoroughly. Cook for an additional 5 minutes, stirring frequently, until mixture returns to a thick and creamy consistency. Sprinkle with brown sugar and mix well. Top each serving with a dash of the remaining cinnamon.

Spotted on Shelves

Mousse Temptations by Jell-O – This is available in three flavors: Chocolate Indulgence, Dark Chocolate Decadence, and Caramel Crème. They have 60 calories, 2.5 - 3g fat, 9 - 10g carbs, 0 - 1g fiber, and 1 - 2g protein POINTS® value 1* per snack cup.

Campbell's Light Condensed Soups – Available in currently five varieties: Chicken Gumbo, Chicken Mushroom Barley, Chicken with White & Wild Rice, Italian-Style Wedding, and Vegetable Orzo. Just-add-water snack or meal-starter, especially one with 70 - 80 calories, 1 - 2g fat, 12 - 14g carbs, 1 - 3g fiber, and 2 - 4g protein POINTS® value 1* per half-cup.

Old El Paso Stand 'n Stuff Taco Shells - A 2-shell serving has only 130 calories, 6g fat, 16g carbs, 1g fiber, and 2g protein POINTS® value 3*.

Egg Foo Young

Ingredients:
1 1/2 cups fat-free chicken broth
1 1/2 tbsp. cornstarch
1 tbsp. reduced-sodium/lite soy sauce, divided
1 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 cup finely chopped onion
1 cup bean sprouts
1/2 cup chopped mushrooms
1/2 tsp. chopped garlic
4 oz. raw bay shrimp
4 oz. cooked skinless lean chicken breast, finely chopped or shredded
2 scallions, chopped

Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove. Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm. In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside. Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly. Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes. Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well. Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high. Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side. Serve pancakes smothered in warm sauce.

MAKES 2 SERVINGS
Serving Size: 1/2 of recipe (about 5 pancakes with sauce)
Calories: 286
Fat: 2g
Sodium: 1,026mg
Carbs: 21.5g
Fiber: 2.5g
Sugars: 7g
Protein: 45g
POINTS® value 5

Spotted on Shelves

New & Improved! Hershey's Sugar Free Chocolate Syrup- A 2-tbsp. serving has just 15 calories, 0g fat, 5g carbs, <1g fiber, and <1g protein POINTS® value 0*.

Kashi Heart to Heart Warm Cinnamon Oat Cereal- This AM treat is loaded with antioxidants, including green tea, white tea, and grape seed extracts. A 3/4-cup serving has 110 calories, 1.5g fat, 24g carbs, 5g fiber, and 4g protein POINTS® value 2*.

Yo-Plus Light Yogurt- Now available in three calorie-slashed, fiber-packed flavors: Light Key Lime Pie, Light Strawberry Banana, and Light Honey Vanilla. Each 4- oz. container has 70 fat-free calories, 15g carbs, 3g fiber, and 4g protein POINTS® value 1*.

Sweet 'n Sassy Boneless Wings

Ingredients:
4 oz. raw boneless skinless lean chicken breast, cut into 8 nuggets
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. whole-wheat flour
2 tbsp. sweet chili sauce
1 tsp. seasoned rice vinegar
1/4 tsp. red pepper flakes
Dash salt/black pepper

Directions:
Preheat oven to 375 degrees. Line a baking sheet with aluminum foil and/or spray with nonstick spray. Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside. In a separate bowl, combine flour, salt, and pepper, and mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute -- coat completely with flour, and then transfer to the baking sheet. Bake in oven for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the oven and set aside. Combine chili sauce, vinegar, and red pepper flakes in a bowl and mix well. Add chicken and toss to coat.

MAKES 1 SERVING
Serving Size: entire recipe (8 wings)
Calories: 267
Fat: 1.5g
Sodium: 775mg
Carbs: 30g
Fiber: 2g
Sugars: 15g
Protein: 31g
POINTS® value 5*

Spotted on Shelves

Lean Pockets Breakfast Quesadilla- Lean Pockets stuffed with Southwest-style sausage, egg, and cheese. Each "pocket" has 250 calories, 8g fat, 33g carbs, 1g fiber, and 11g protein POINTS® value 5*.

Wheat Thins Flatbread– Offered in Garlic & Parsley and Tuscan Herb, chomp on two Flatbreads for 60 calories, 1.5g fat, 12g carbs, <1g fiber, and 1g protein POINTS® value 1*.

Gardein Santa Fe Chick'n Good Stuff- These refrigerated, microwavable, veggie & grain cutlets are crammed with corn & black beans and smothered with a deliciously spiced tomato sauce. Each one has160 calories, 5g fat, 9g carbs, 3g fiber, and 19g protein POINTS® value 3*.

Iced Chai Latte Tea

Ingredients:
2 black chai tea bags
1 cinnamon stick
1 tbsp. fat-free non-dairy powdered creamer
1/8 tsp. vanilla extract
2 no-calorie sweetener packets
8 - 10 ice cubes
Optional topping: Fat-Free Reddi-wip

Directions:
Place tea bags and cinnamon stick in a tall glass. Add 3/4 cup boiling water and steep for 15 minutes. Remove tea bags and cinnamon stick and discard. Add powdered creamer, vanilla extract, and sweetener, and stir until completely dissolved. Add 2 ice cubes and stir until they melt. Add remaining ice and stir. If you like, top it off with a squirt of Reddi-wip.

MAKES 1 SERVING
Serving Size: entire recipe
Calories: 40
Fat: 0g
Sodium: 0mg
Carbs: 7.5g
Fiber: 0g
Sugars: 0g
Protein: 0g
POINTS® value 1*

Eat Right! Here are some fantastic foods that may aid in cancer prevention...

Nuts and Seeds- These are full of healthy fats and potential anticancer properties. Go for almonds and walnuts, flax seeds and pumpkin seeds.

Fruits and Veggies- Broccoli, cabbage, spinach, and berries are all excellent sources of phytochemicals, which may assist in disease prevention. Eating your veggies raw or lightly cooked is the best way to retain those good-for-you nutrients.

Whole Grains- Go for oats, bran, whole-wheat flour, and brown rice.

Crispy Cheeseburger Pizza
PER SERVING (entire pizza): 226 calories, 4.5g fat, 1,207mg sodium, 33g
carbs, 15g fiber, 9g sugars, 27.5g protein POINTS® value 4*, MAKES 1 SERVING

Ingredients:
1 1/2 tbsp. ketchup
1/2 tbsp. fat-free mayonnaise
1 tsp. yellow mustard
1/2 cup frozen ground-beef-style soy crumbles thawed
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/4 cup shredded fat-free cheddar cheese
1 tbsp. chopped onion
3 tbsp. shredded lettuce
2 tbsp. chopped tomato
Optional toppings: hamburger dill pickle chips, additional ketchup

Directions:
Preheat oven to 375 degrees. In a small dish, combine ketchup, mayo, and mustard, and mix until uniform. Add soy crumbles and toss to coat. Set aside. Lightly spray a medium-large skillet with nonstick spray and bring to medium heat. Lay tortilla flat in the skillet and cook until slightly crispy, a few minutes on each side. Transfer tortilla to a baking sheet sprayed with nonstick spray. Scoop soy crumble mixture into the center of the tortilla and spread it out evenly, leaving a 1/2-inch border around it. Evenly sprinkle with cheese and onion. Bake in the oven for 11 - 13 minutes, until tortilla border browns and cheese melts. Top with lettuce and tomato. If you like, add pickles and a squiggle of
ketchup.

Spotted on Shelves

Breyers YoCrunch 100 Calorie Packs- There's Vanilla with Chocolate Chip Cookie Pieces, Vanilla with Nestle Buncha Crunch Candies, Cheesecake with Graham Cookie Pieces, and Strawberry with 100% Natural Lowfat Granola. Each creamy container, including the mix-ins, has 100 calories, 0.5 - 2g fat, 21 - 24g carbs, <1 - 1g fiber, and 3 - 4g protein POINTS® value 2.

Sunsweet Chocolate PlumSweets- These chocolate-dunked pieces of "dried plums" are packed with antioxidants. Each serving (about 14 pieces) has 120 calories, 6g fat, 19g carbs, 2g fiber, and 1g protein POINTS® value 3*.

Contessa MicroSteam Meals, Shrimp Varieties- Four of the shrimp dishes in this line: Balsamic Glazed Shrimp, Buffalo Shrimp, Honey Roasted Shrimp, and Tikka Masala Shrimp contain two servings per bag and consist of just shrimp, sauce, and veggies. A serving of each of those has 120 calories, 3 - 5g fat, 5 - 10g carbs, 0.5g fiber, and 12 - 13g protein POINTS® value 3.

BBQ Chicken Salad

Ingredients:
3 oz. cooked boneless skinless lean chicken breast, chopped
2 tbsp. BBQ sauce (with about 45 calories per 2-tbsp. serving), divided
4 cups chopped romaine lettuce
1 plum tomato, chopped
1/4 cup peeled and chopped jicama
3 tbsp. canned black beans, drained and rinsed
3 tbsp. canned sweet corn kernels, drained
2 tbsp. chopped scallions
1 tbsp. chopped cilantro
1 tbsp. chopped basil
2 tbsp. shredded fat-free cheddar cheese
5 baked tortilla chips, broken into bite-sized pieces
2 tbsp. fat-free ranch dressing

Directions:
Place chicken and 1 1/2 tbsp. BBQ sauce in a small bowl and toss to coat. Set aside. Place lettuce in a large bowl. Top with tomato, jicama, black beans, corn, scallions, cilantro, and basil. Add the saucy chicken and top with cheese and tortilla chips. To make the dressing, mix remaining 1/2 tbsp. BBQ sauce with ranch dressing.

MAKES 1 SERVING
Serving Size: 1 large salad (entire recipe)
Calories: 367
Fat: 3.5g
Sodium: 1,046mg
Carbs: 51.5g
Fiber: 9.5g
Sugars: 17g
Protein: 36.5g
POINTS® value 7*

Spotted on Shelves

New Jimmy Dean D-Lights- The D-Lights Turkey Bacon Bowl has scrambled egg whites, reduced- fat cheese, potatoes, and turkey bacon. The whole thing has just 240calories, 9g fat, 20g carbs, 2g fiber, and 19g protein POINTS® value 5*. Or D-Lights Turkey Sausage Whole Grain Bagel, complete with egg whites and cheese. That sandwich has 260 calories, 8g fat, 31g carbs, 4g fiber, and 18g protein POINTS® value 5*

New Green Giant Veggie Selections- Just for One Peas & Corn in a Basil Butter Sauce: each tray of buttery goodness has 80 calories, 2g fat, 14g carbs, 3g fiber, and 4g protein POINTS® value 1. Or the Immunity Blend: cauliflower, orange & yellow carrots, and dried cranberries with butter sauce. A 1-cup serving has 70 calories, 2.5g fat, 11g carbs, 2g fiber, and 1g protein POINTS® value 1*.

New Chips Ahoy! 100 Calorie Packs- Double Chocolate Chip Cookies and Fudge Drizzled Cookies. Each little dessert has 100 calories, 4-4.5g fat, 15-16g carbs, 0-<1g fiber, and 1g protein POINTS® value 2*.

Crustless Pumpkin Pie
PER SERVING (1 piece, 1/9th of recipe): 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7g sugars, 5g protein POINTS® value 1*, MAKES 9 SERVINGS

Ingredients:
One 15-oz. can pure pumpkin
One 12-oz. can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
3/4 cup Splenda No Calorie Sweetener
2 tsp. pumpkin pie spice

Directions:
Preheat oven to 350 degrees. Combine all ingredients in a bowl, and mix thoroughly. Place mixture in a baking dish (8"8) sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. (It will remain a little soft, like pie filling.) Once ready to serve (it's delicious eaten hot or cold), cut into 9 pieces.

Thursday Challenge 10/14/09

AFAP-"300"

25 Pull-ups
50 135lb Deadlifts
50 Push-ups
50 24” Box Jumps
50 Floor Wipers
50 KettleBell Clean and Presses (25 right / 25 left)
25 Pull-ups



This is 300 total reps!! The Fitness Group will again be conducting this workout in the Cage. Staggered start times will begin at 1230 hrs and run until complete. Due to the lack of equipment one person will go at a time, with a second person starting approximately 2 exercises after the first.

Here is the link to a demo: http://www.youtube.com/watch?v=ggiYjRelWgc

Good Luck!
Lead, Follow, or Get Out of the Way!

FIAT SWAT Completes Memorial Workout

On 10/6/09 FIAT SWAT participated in the SSG Smith Memorial Workout. It was decided the workout would be conducted in 4 man teams which worked out great. Every operator gave 110% during the workout and it shows in the photos. My goal is to make this a yearly fundraising event and open it up to more people. Here are the results:

Team #1: Lorek, Cates, Schlicher, G Pic - 23:06




Team #2: Shirley, Froggy, Father Finlon, Rojas - 23:30

Team #3: Lister, Hayes, El Smasho, Hurt - 25:07

Team #4: Wood, Johnson, McElroy, Bakken - 25:39

Great Job Everyone!

"Let me not mourn for men who have died fighting, but rather let me be glad that such heros have lived" - General George S Patton Jr

Update-Memorial Workout 10/8/09

Just a quick update regarding the Memorial Workout to take place on 10/8/09 in honor of SSG Shannon Smith. This Workout is designed as a Rescue Mission. Based on this there will be staggered start times as only one person can perform the Mission at a time. The start times will begin around 1115 hrs, I will be starting at 1140 hrs, the time of the attack against SSG Smith's vehicle. The Workout will take place near the Oak Brook Library. A buy in is not required, however, donations will be accepted at the event. SSG Smith's family is requesting any donations be made to the Cystic Fibrosis Foundation. Once the workout is complete I will make one group donation to the CFF from all of us. A letter is in the process of being completed to send to his family. I will have a card on scene if anyone would like to sign. See you on the 8th.

Lead, Follow, or Get Out of the Way!!!

The Hard Routine

The OBPD Fitness Committee along with friends Trinity Training Group and Fit For Duty are promoting the upcoming Hard Routine. We encourage everyone to participate in this event which is designed to lead each of us to a healthier lifestyle. See a member of the committee if you have any questions. More information to follow. Please read this post on Trinity Training Goup's website for more:

http://trinitytraining.blogspot.com/2009/09/wellness-campaign-fall-2009.html

Upcoming Event - October Memorial Workout (10/8/09)

http://www.adn.com/news/military/story/930116.html
http://www.marionstar.com/article/20090915/OBITUARIES/909150325

The OBPD Fitness Group's next Memorial Workout will take place on October 8 at 1140 hrs and 1415 hrs (if needed.) The exact workout is yet to be determined. I encourage everyone who can to participate. As always the workout will be scalable to your fitness level. This Memorial Workout will honor a very close friend and former team member from my time in the US Army, SSG Shannon M Smith.

Shannon Smith was one of the first soldier's I was responsible for as a new Team Leader and a close friend from our time at Ft Hood and in Bosnia. He entered the Army in 1997 and eventually became a Team Leader of the 178th Military Police Company. He conducted several missions supporting the Secret Service Tac Team and Sniper Team with the President of the United States. He performed as a Team Leader and Counter Sniper in Iraq for the 89th MP, completing over 500 protection missions in a combat environment.

SSG Smith also served as a Special Reactions Team, Protective Services, and High Risk Personnel Course Instructor training hundreds of Officers and other personnel annually. He was proudly selected as the Battle Field Hero for the 545th MP Co at the Nation Training Center at Ft Irwin, CA. As a squad leader he constantly challenged his team, serving as a coach and mentor.

SSG Smith was Killed in Action on September 8 at 1140 hrs this year in Baji, Iraq when the Hummvee he was riding in was struck by a RPG killing all inside the vehicle.

I am proud to facilitate this Memorial Workout and will do my best to Honor his legacy. I also plan on preparing a letter to his family expressing my condolences. In this letter I will mention this Workout and provide photos and results to show his family he will never be forgotten.

"Let me not mourn for men who have died fighting, but rather let me be glad that such heros have lived" - General George S Patton Jr

W.O.D. - 9/24/09 (Thursday Challenge)

AFAP - 2 Rounds
"The 15 Minute Workout"

Sit-ups / Max Reps in 1 minute
Wall Ball / Max Reps in 1 minute
Push-ups / Max Reps in 1 minute
Ramp Sprints / Max Reps in 1 minute (up the ramp / down the ramp = 2)
Kettlebell Clean and Presses/ Max Reps in 1 minute
Pull-ups / Max Reps in 1 minute
Air Squats / Max Reps in 1 minute

There will be a 1 Minute Rest Period between the 2 Rounds and then repeat the stations. Participants may start at any station but must progress through the stations in order. The clock will run through the entire workout so the time it takes to transition through the stations means less time at the stations.

Good Luck and as always Lead, Follow, or Get Out Of The Way!!

Good website

My chiropractor just launched a very informative website. Please check it out:
www.drjeffchiro.com


He has lots of health articles amd focuses on the benefits of chiropractic.

W.O.D. - 9/12/09

STRENGTH DAY

5-5-5-5-5
Clean and Press

Begin this exercise with a Hang Clean Technique

W.O.D. - 9/11/09

AFAP-3 Rounds

20 Wall Ball
Bear Crawl Up Ramp
Heavy Bag Run (Blue Lap)
Broad Jump Down Ramp
20 Pull Ups
20 Weighted Sit Ups

In memory of the Police Officers, Firefighters, Public Servants, and innocent civilians who lost their lives on 9/11/01.

W.O.D. - 9/10/09 - Thursday Challenge

To Be Determined

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

REST

If you rested on a scheduled W.O.D. use today to complete the W.O.D. Remember to maintain two days off per calendar week.

W.O.D. - 9/8/09

AMRAP-20 Minutes

5 Sledgehammer Tire Strikes (2 Count)
10 Tire Flips
15 Tire Jumps
Red Lap (400m Run)

W.O.D. - 9/7/09

AFAP-5 Rounds

5 Thrusters (95 lbs)
5 MB Mason Twists (4 Count)
5 Dive Bomber Push Ups
5 KB Lunges (2 Count)
5 Supine Bicycle (4 Count)

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

REST

If you rested on a scheduled W.O.D. day use today to complete that W.O.D. Remember to maintain two days of rest per calendar week.

W.O.D. - 9/5/09

STRENGTH DAY


3 sets of 10 reps each -Deadlifts (1st set bar only, second set at 95lbs, third set at 135lbs)

3 sets of 10 reps each - Standing Overhead Press (1st set bar only, second set at 60 lbs, third set at 75 lbs)
Your main focus is to ensure you are utilizing the correct form for these lifts.

Today is the first strength day of the new W.O.D. format. We will utilize these days to focus on the main olympic lifts used by CrossFit. Some days will focus solely on form, others will be heavier lift days.

W.O.D. - 9/5/09

AFAP

Run 2 Miles stopping every .25 miles to do 25 Airsquats

W.O.D. - 9/3/09 (Thursday Challenge)

AFAP-21/15/9

Heavy Bag Flips
Burpees
Pull Ups

There will again be group Challenges taking place at 1200 hrs and 1415 hrs. We look forward to seeing everyone at one of these times.

Lead, Follow, or Get Out of the Way!

W.O.D. - 9/2/09

Rest

If you rested on a scheduled W.O.D. use today to complete it. Remember to maintain at least 2 rest days per calendar week.

Pork & Cider Stew

Ingredients:
2 medium sweet potatoes (11/4 lb) peeled and cut into 3/4 in. pieces
3 small carrots, peeled and cut in 1/2 in. thick slices
1 cup chopped onion
i boneless pork shoulder (2lb) cut in i-in pieces
1 large Granny Smith apple, peeled, cored, and coarsely chopped
1/4 cup flour
3/4 tsp salt
1/2 tsp dried sage and thyme
1 cup apple cider

Directions:
Layer sweet potatoes, carrots, onion, pork and apple in a 31/2 qt or larger slow-cooker. Stir flour, salt, sage, thyme and pepper in a small bowl to combine. Add apple cider; stir until smooth. Pour over meat and vegetables. Cover and cook on low 7-9 hours until pork and sweet potatoes are tender when pierced.

MAKES 5 SERVINGS
Calories: 631
Fat: 33g
Sat Fat: 11g
Sodium: 485mg
Chol: 129mg
Carbs: 47g
Fiber: 6g
Protein: 34g

W.O.D. - 9/1/09

AMRAP-20 Minutes

10 KB Clean & Press (5 Each Arm)
10 Mason Twists (4 Count)
10 KB Forward Lunges (5 Each Leg)
10 Flutter Kicks (4 Count)
10 KB Fig8toHold (5 Holds Each Side)

Spotted on Shelves

Kellogg's Special K Chocolatey Pretzel Bar - Only 90 calories, 2g fat, 17g carbs, <1g fiber, and 1g protein POINTS® value 2* per bar.

Amy's Teriyaki Wrap - Each 5.5-oz. wrap has 290 calories, 7g fat, 48g carbs, 5g fiber, and 9g protein POINTS® value 6*.

FiberGourmet Lite Cheese Snacks - These come in single-serving pouches, each with 80 calories, 2g fat, 22g carbs, 12g fiber, and 5g protein POINTS® value 1*.

W.O.D. - 8/31/09

AFAP
"Deck of Cards"

Hearts - Push Ups
Diamonds - Pull Ups
Spades - Sit Ups
Clubs - Air Squats
Jokers - 50 Jump Rope

Utilize the entire deck of cards for this W.O.D. Face cards are 10 reps, Aces are 15, numbered cards are as valued. If you need to scale this W.O.D. consider taking out face cards.

New from Weight Watchers ~ Prepackage Cheeses

Available in (8) eight varieties, all of the cheeses provide a delicious, convenient option to higher calorie, regular cheese. The best part is these great tasting products all have a POINTS value of either 1 or 2 per serving.

Visit WeightWatchers.com/cheese for more information.

W.O.D. - 8/30/09

Rest

This is the first rest day of the new format. Rest days will be scheduled on Sundays and Wednesdays going forward. If you rested on a scheduled W.O.D. you can use today to make up that W.O.D. Remember to maintain at least 2 Rest days in each calendar week.

3 Ways with Tomatoes~

Vertical Salad-Slice an assortment of tomatoes (red, yellow, heirloom) and layer them in a stack. Place some arugula leaves on the plate and drizzle with extra virgin olive oil. Sprinkle with fresh herbs (basil, thyme, or dill are good choices), salt and pepper.

Roasted Grape Tomatoes-Toss a pint of grape tomatoes with 1 Tbsp olive oil and a sprinkle of salt and pepper. Transfer to a baking pan and roast in a 425 degrees oven for 7-10 mins. until skins start to split. Sprinkle with chopped basil or mint.

Fresh Salsa- Combine 5 plum tomatoes (about 1lb) chopped, 1/2 cup each chopped fennel and red onion, 1 packed Tbsp each chopped basil and cilantro, 1 Tbsp seeded and chopped jalapeno, 1 Tbsp each olive oil and orange juice, and 1/2 tsp orange zest in a large bowl. Season with salt and pepper.

W.O.D. - 8/29/09

AFAP-10 Rounds

Situps-10 per Round
Burpees-10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Have a Salad for Dinner!

For a healthy end-of-summer meal, toss some hearty vegetables liked grilled zucchini, peppers and eggplant with greens and tomatoes. Crumble on feta or blue cheese and serve with your favorite vinaigrette.

W.O.D. - 8/28/09

AFAP

Red Lap (400m Run)
21 Floor Wipers (135lb)
21 Deadlifts(135lb)

Red Lap (400m Run)
15 Floor Wipers (135lb)
15 Deadlifts (135lb)

Red Lap (400m Run)
9 Floor Wipers (135lb)
9 Deadlifts (135lb)

Red Lap (400m Run)
3 Floor Wipers (135lb)
3 Deadlifts (135lb)

8/20/09 Thursday Challenge Results

Sorry for the delay in getting this posted but I was waiting to get the pictures to go with it. The results were:

Cates - 16:12
Brian D - 17:09
Schlicher - 17:13
Gabel - 19:26
Wood - 23:17
Weber - 24:10
Perez- 24:30
Caruso - 25:00
King - 25:51
Kozlowski - 28:01

Another great turnout for the Challenge Crew. Keep up the good work.

Lead, Follow, or Get Out of the Way!

W.O.D. Format Change

I wanted to take a few moments and apologize for the lack of W.O.D.s posted during the last few weeks. I had a few things come up that prohibited me from spending the time needed to maintain the daily posts. I will do my best to get things back on track so everyone can continue to look to this website for guidance and assistance with attaining their goals.

Since we have been up and running about 5 months now the Fitness Committee has decided to modify the W.O.D. Format slightly in an effort to streamline the process for us. We also hope to garner a little more interest based on the changes. W.O.D.'s will continue to be posted daily. The 3 days of work followed by 1 day of rest is being modified slightly.

Starting September 1st rest days will be every Sunday and Wednesday on the calendar. This will essentially create a 5 days of work, 2 days of rest week. We also will be adding a "strength" day every Saturday. This will be a day to focus on building strength using the various lifting techniques that the CrossFit community focuses on. Some of these days will be skills days, used to perfect form on certain lifts. Some days will be heavier weight days to build strength. We will continue with our Thursday Challenges which have been a HUGE success. The rest of the week will continue to focus on full body Met-Con style workouts you are used to seeing from the Fitness Committee. These workouts will continue to become more challenging as we progress. Remember, every W.O.D. posted can be modified to your own skill level by limiting reps, weight, or number of rounds you complete.

Anybody having questions regarding the changes can contact a member of the Fitness Committee. Lastly, the Fitness Committee would like to congratulate everyone of you on the success and gains you have seen over the last few months. Keep up the hard work.

Lead, Follow, or Get Out of the Way!

Snack on some Grapes!

They may help prevent stomach bacteria that can lead to peptic ulcers. The antioxidant-rich fruit- try to choose red over green- can also help lower blood pressure and reduce heart damage.

W.O.D. - 8/27/09 (Thursday Challenge)

"Tabata Something Else"
CrossFit Workout

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Your total reps from all 32 intervals is your score for this workout.

We will again have group workouts of 1200 hrs and 1415 hrs in The Cage. See you there!

Bring on the Beets~

These nutrition powerhouses are a good source of folate, potassium, magnesium, and they also contain an antioxidant called betanin that may help in keeping LDL cholesterol down. They are available year-round, and 1/2 cup is only 40 calories.

W.O.D. - 8/26/09

AFAP-2 Rounds

2 Red Laps (800m Run)
Med Ball 200

Summertime Panzanella Salad

Ingredients:
1 medium tomato(es), coarsely diced
2 slice(s) Weight Watchers Multi-Grain Bread, toasted, cut into bite-size pieces
1 cup(s) spinach, baby leaves, packed
1/4 cup(s) frozen corn kernels, thawed and drained
1 medium scallion(s), finely chopped
1 tbsp basil, fresh, coarsely chopped
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tsp olive oil, extra-virgin
1 tsp vinegar, any kind

Instructions:
In a medium bowl, combine tomato, bread, spinach, corn, scallion and basil; mix well and season with salt and pepper. In a small bowl, whisk together oil and vinegar; pour over salad and toss to coat.* Yields about one 3 cup serving.

Serving Size: 1
Points: 5

W.O.D. - 8/25/09

REST

If you rested on a scheduled W.O.D. use today to make up that W.O.D. Remember to maintain a three day on one day off schedule.

W.O.D. - 8/24/09

AMRAP-20 Mins
CrossFit "Cindy"

5 Pull Ups
10 Push Ups
15 Air Squats

Roast Beef Sandwich

Ingredients:
1 Arnold Select/Oroweat Sandwich Thins roll, or alternative below
3 oz. thinly sliced roast beef
1/2 cup shredded lettuce
2 slices tomato
2 slices red onion
1 slice center-cut bacon with about 20 calories per slice
1 tbsp. light blue cheese dressing with about 25 calories per tbsp.
1/8 tsp. black pepper

Directions:
Bring a pan sprayed with nonstick spray to medium heat. Split the roll into halves and lay it in the pan with the inside facing down. Carefully remove once your desired level of "toasty" is reached, after about 1-2 minutes. Plate the toasted bun, inside facing up, and evenly spread the dressing onto both halves. Top the bottom half with lettuce, tomato, and onion. Set aside. Remove the pan from the stove and re-spray with nonstick spray. Return pan to the stove and bring to medium-high heat. Cut bacon in half width wise, sprinkle with pepper, and lay it flat in the pan. Cook until crispy, about 2 minutes on each side. Remove bacon from the pan and set aside. Place roast beef in the pan and, stirring occasionally, cook until warm and browned, about 1 1/2 minutes. Roughly chop the roast beef, if you like, or simply leave the slices whole. Place roast beef over the veggies on the bottom half of the roll. Add bacon and finish it off with top half of the roll.

Serving Size: entire sandwich
Calories: 275
Fat: 7.5g
Sodium: 1,137mg
Carbs: 31g
Fiber: 6g
Sugars: 6g
Protein: 25.5g
POINTS value 5*

Spotted on Shelves

New 50-Calorie Yoplait Fiber One Yogurt - Each 4-oz. container has just 50 calories, 13g carbs, a whopping 5g fiber, and 3g protein POINTS® value 0*

Cranberry Raisinets - Each antioxidant is packed 100-cal bag has 4g fat, 17g carbs, <1g fiber, and <1g protein POINTS® value 2*

Sargento Reduced Fat Pepper Jack Cheese - One slice clocks in with 50 calories, 4g fat, 0g carbs, 0g fiber, and 6g protein POINTS® value 1*

Facts on Foods That Speed Up Metabolism

Foods that speed up your metabolism are vegetables, fruits, lean proteins, fish, healthy fats and whole grains.

Vegetables: spinach, broccoli, carrots, asparagus, cabbage, beet roots, assorted beans and dark, leafy vegetables

Fresh fruit: blueberries, melons, apples, citrus fruits and tomatoes

Skinless poultry and eggs: are excellent sources of protein

The omega 3 fatty acids: in fish boost your metabolism by burning up to 400 calories a day

Healthy fats: like nuts and peanut butter

Whole grains: brown rice, cereal, barley and oats

Consume foods with B vitamins, magnesium and fiber to increase your metabolism.

W.O.D.-8/21/09

AMRAP-20 Minutes

3 KB/DB Clean & Press (each side)-Heavy Weight
6 MB Mason Twists (4 Count)
9 Box Jumps (24")
12 Push Ups

A Little Less Sinful-

Lower-calorie, lower-fat options for every craving~
Cone- The Skinny Cow Ice Cream Cone: 150 cal, 3g fat
Chocolate- Fudgsicle: 60 cal, 1.5g fat
Fruit- Julie's Organic Sorbet Blackberry Bar: 60 cal, 0g fat
Sandwich- Klondike Slim-a-Bear Vanilla Sandwich: 100 cal, 1.5g fat

Zucchini with Almonds and Croutons- The nuts and oils in this dish are rich in mono- and polyunsaturated fats.

Ingredients:
3/4 cup whole blanched almonds
1 tsp olive oil
1 tsp sugar
1 tsp ground cumin
1 lb small zucchini
2 tbl extra virgin olive oil
2 tbl white balsamic vinegar
1 tbl almond oil
2 tsp lemon juice
2 tsp minced shallots
1 packed cup of mixed whole herbs
2 cups croutons
salt and pepper to taste

Instructions:
Preheat oven to 375. Mix first 6 ingredients. Spread on a baking sheet; roast for 8 mins. until light brown. Set aside to cool. Slice zucchini into 1/4 in. semi-circles. Saute for 2 mins. in extra-virgin olive oil over med-high heat. Remove to a bowl and cool a little. Add almonds and remaining ingredients except herbs and croutons. Season with salt and pepper. Wait 5 mins. then toss in herbs and croutons.

MAKES 4 SERVINGS
Calories: 360
Fat: 27g
Carbs: 25g
Protein: 10g

W.O.D. - 8/20/09 (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 (Up The Hill) - 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 two group Challenges taking place at the Library at approximately 1200 hrs and 1430 hrs for those of you who wish to join us.

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.

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.

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.

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)

High Season for Fruit!

Blueberries- peak through August
Raspberries- peak through September
Plums- peak through September
Peaches- peak through August
Nectarines- peak through August
Watermelon- peak through August
Cantaloupe- peak through August
Honeydew- peak through September

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

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!

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

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)

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

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.

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

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

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

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.)

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*

W.O.D. - 8/11/09

AFAP-2 Rounds

2 Red Laps (800m Run)
Med Ball 200

W.O.D. - 8/10/09

AMRAP-20 Minutes

5 Pull Ups
10 Wall Ball
15 Rocky Sit Ups

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

Coconut Shake

Ingredients:
(1) 11oz. container coconut water
(1) cup cherry juice
(1) scoop unflavored or vanilla protein powder
(1) banana
½ cup strawberries, frozen

Directions:
Add all ingredients to a blender and whirl until smooth.

Serving Size: entire shake
Calories: 440
Fat: 2g
Carbs: 70g
Protein: 27g

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*

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.

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.

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.

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.

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*

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

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.

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.

W.O.D. - 8/3/09

AMRAP - 20 Minutes
CrossFit Workout "Cindy"

5 Pull Ups
10 Push Ups
15 Air Squats

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.

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.

Tip:

Quench your thirst with a chunk of watermelon. It's 90% water, super low-cal(one cup is just 46 calories), and packed with vitamins A and C and disease fighting lycopene.

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.

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.