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.