Oct 28


Diversity is key

Vary Your Program

No one likes monotony, especially when it comes to their exercise routine.  To keep your workouts fresh, try alternating swimming and walking, or weight training one day and an aerobic activity the next. Alter your route if you jog or cycle. Varying your exercises will not only add spice to your life but it will condition different muscle groups and help prevent injury.

Oct 22

Eating Out

Nearly 60 billion meals will be eaten in restaurants and school or work cafeterias this year.  Most of these meals aren’t even remotely healthy.  People who frequently dine out get more starch, sugar, salt, and fat than those who eat prepared meals at home.  What can you do to help curb this trend?

The Plan for Eating Out

1.  Make healthy choices when you eat out. Most restaurants, even those that serve fast food, now have salads and other low-fat, low-sugar choices.
2.  Look for a sign on the menus.  Many restaurants have a symbol next to their meals that are more healthy for you.
3.  Compile menus from local eateries and identify healthy items to choose from.
4.  Try not to eat at restaurants or cafeterias more than three times a week.  Take a sack lunch a couple of days a week, or have several healthy meals that are fast and easy to prepare at home.

Jan 20

Grandma L’s Smores

3/4 Cup Karo Syrup
3 Tb Butter
1 12 oz Pakage of Chocolate Chips

Put Karo syrup, butter and chocolate chips in pot. Melt on low heat until melted. Add 1 tsp vanilla. Add 9 cups of Honey Graham Cereal. Add 3 Cups miniature marshmallows. Mix and pour onto cookie sheet. (Be sure to spray pan with Pam first.

Enjoy the best smores ever!

Jan 04

Fruit Yogurt

Fruit Yogurt
(Nurturer, Warrior)

1 1/2 cup nonfat yogurt
1 cup fruit*
1/4 cup white grape juice and peach juice concentrate

Put a coffee filter or a cheesecloth into a colander and pour yogurt in. Place a bowl under the colander to catch the liquid that will drain out. Let stand overnight in the refridgerator. Pour off the liquid and put yogurt cheese in a bowl, and with a wire whisk stir in juice concentrate until smooth. Cut fruit into small pieces and add to yogurt mixture.

*Berries, bananas, pineapple, peaches, and pears are all good. You may use cherry juice concentrate with berries. For a variety, use almonds or sunflower seeds.

Makes 2 servings

Diet Sodas


Diet Sodas

If one woman typically drinks calorie-free soft drinks and another typically drinks a regular soda (usually containing about 150 calories), who is more likely to become overweight over time?

According to an eight-year study done at the University of Texas Health and Science Center the more diet soda a person drank on a daily basis, the greater risk she had of becoming overweight. Surprising? The findings are opposite of what we would expect. What factors could be contributing to this?

The researchers came up with two conclusions:

  1. Artificial sweeteners in diet drinks may actually increase food cravings for some people and they will be more likely to overeat.
  2. Diet-soda drinkers may think that they can afford to indulge elsewhere. A rationalization could be “I can have a hot-fudge sundae since I had a diet soda.”
Jan 03

Detox Diets

Detox Diets

What is a detox diet?
A detox diet is any change in our eating habits that is geared towards eliminating toxins that
are believed to build up in our bodies. A toxin is a chemical or poison that is known to have
harmful effects on the body. Toxins can come from food or water, from chemicals used to
grow or prepare food, and even from the air we breathe. Claims are made that toxins can
cause all kinds of problems, from tiredness to headaches, nausea to acne, and even as
precursors to cancer.
There are many versions of detox diets. The basic idea behind most is to temporarily give
up certain kinds of foods that are thought to contain toxins, and then gradually reintroduce
healthy foods over a period of time. The point is to purify and purge your body of all the
“bad” stuff. Some of the diets encourage including certain herbs, pills, drinks or teas, skin
cleansing, or detox baths.

Should I consider a detox diet?
Your body is designed to purify itself. Your liver and kidneys will do the job they’re supposed to do if you eat a healthy diet that includes fiber, fruits, veggies, and plenty of water. Eating a healthy diet on a daily basis will help the body function properly and it shouldn’t be necessary to pursue a detoxification regimen. One of the safest and most effective ways of ensuring the efficient and complete expulsion of waste from the body is to eat a high-fiber diet. Wheat bran is especially effective in helping clear your system.

If you do find the urge to detox, keep it simple. Don’t eliminate any of the food groups from your diet for an extended period of time, and don’t spend a lot of money on fancy detoxification products. You could do something as simple as making the commitment to cut sweets and soda out of your diet for a couple of days. Then let the willpower you used to do that help you kick-start a new healthy eating regime.

Jan 03



The crunch is more safe and effective than its antiquated cousin the sit-up.

To do the perfect crunch…
Lie on the floor with knees bent and arms crossed in front of your chest (or place your hands behind your head so that your thumbs are tucked behind your ears.)
Position your feet as wide as your hips.
Pull your belly button in towards your spine then slowly contract your abs, lifting your shoulders 1-3 inches off the floor.
Focus on shortening the distance between the bottom of your rib cage and your pelvis.
Slowly lower your shoulders back towards starting position, but don’t relax all the way. Repeat exercise.
Keep your knees bent, your feet in the same position and your back straight throughout the entire exercise.

Dec 28

Crepe Shells

Crepe Shells
(Communicator, Warrior)

1 1/2 cup whole-wheat four
1/2 tsp baking powder
1 tbs frozen apple-juice concentrate
2 1/2 cups skim milk
4 large egg whites
1/2 tsp vanilla

In a medium bowl, mix whole-wheat flour and baking powder. Add apple juice (may be frozen), skim milk, egg whites and vanilla. Mix with a whisk until smooth. Batter should be the consistency o heavy cream. Spray a 6 or 7 inch nonstick frying with vegetable spray and put on medium-low heat. When pan is hot, pour 1/4 cup of batter in pan and quickly tilt pan around until batter fills the bottom and up the sides about 1/2 inch. Place pan back on burner and cook until golden brown. Use a spatula to raise on side of crepe, and with your fingers quickly turn the crepe over to cook the other side. For Communicators, fill crepe with scrambled eggs. For Warriors, fill crepes with Fruit Yogurt filling. Crepe shells keep well in the fridge for up to 4 days and make good snacks.

Makes about 16 crepe shells


Dec 28

Fruits and Oats

Fruits and Oats
(Nurturer & Warrior)

1 cup of fruit mixture
1/2 cup uncooked oats
3/4 cup nonfat plain yogurt
2 tbs frozen white-grape-juice concentrate
1/2 tsp vanilla

To make fruit mixture, use any three or more of the following fruits: cantaloupe, honeydew, melon, blueberries, strawberries, raspberries, raisins, bananas, pears or peaches. Cut into small pieces to equal 1 cup. Add oats and mix together, Mix yogurt with juice concentrate in a small bowl, add vanilla, and mix. Fold into fruit and oat mixture.

Makes 2 servings


Dec 28

Spanish Egg Fritata

Spanish Egg Fritata
(Communicator, Visionary)

1/2 red bell pepper
1/2 green bell pepper
10 medium mushrooms
1/4 medium onion
4 1/2 cups egg whites
1/2 cup Egg Beaters
1/4 cup Parmesan cheese (optional)

Chop bell peppers, mushrooms, and onion into small pieces. Pour eggs in a large bowl and add chopped vegetables and cheese, then mix together. Spray a 10-inch glass pie dish with vegetable spray and pour the egg mixture in. Bake for 45 to 50 minutes at 400 degrees.
Note: Visionaries should substitute soy cheese for Parmesan.

Makes 8 servings