Baked Vegetable Tempura

Ingredients

• cooking spray
• 2 egg(s)
• 1 1/2 cup(s) bread crumbs, panko (Japanese-style)
• 1/4 teaspoon salt
• 1 1/2 cup(s) cauliflower
• 1 1/2 cup(s) mushrooms, fresh, stems removed
• 1 medium potato(es), sweet, peeled and cut into 3 2-inch strips
• 1 small zucchini, cut into 1/4 -inch-thick slices
• 1 small onion(s), red, cut into 1/2-inch-thick slices and separated into rings
• 1 cup(s) beans, green
• 1 cup(s) peas, sugar snap
• 1/4 cup(s) flour, all-purpose
• 2 tablespoon butter, melted
• 1 cup(s) mustard, dijon-style
• 2 tablespoon honey

Preparation

Vegetable Tempura:

1. Preheat oven to 450°F. Coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. In a shallow bowl, beat eggs with a fork. In a medium bowl, combine panko bread crumbs and salt.

2. In a large bowl, toss the vegetables in flour, shaking to remove any excess flour. Dip the vegetables, a few at a time, into the eggs; dip into the panko crumb mixture to coat. Place the vegetables in a single layer in the prepared baking pan.

3. Drizzle the vegetables with melted butter. Bake for 9 to 11 minutes or until vegetables are golden brown, gently stirring twice. Serve immediately with Honey-Mustard Sauce.

Honey-Mustard Sauce:

In a small bowl, stir together 1 cup Dijon-style mustard and 2 tablespoons honey.

Nutritional Info (Per serving):

Calories: 148, Saturated Fat: 2g, Sodium: 702mg, Dietary Fiber: 2g, Total Fat: 4g, Carbs: 23g, Sugars: 6g, Cholesterol: 49mg, Protein: 9g

Can food affect your mood?

A number of lifestyle factors contribute to depression, but one that’s often overlooked is what you put in your mouth. “Diet plays a huge role in depression,” says Shawn Talbott, PhD.

When we’re depressed, we tend to crave sweet, salty, and fatty foods. If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus.” Here are eight possible depression-fighting foods to add to your diet.
1) Turkey
Most lean sources of protein are good for beating depression, but turkey has the edge due to its relatively higher levels of a chemical called tryptophan. "Turkey is the best food we know of because of its tryptophan content," says Robin H-C, a life coach, behaviorist, and author of Thinking Your Way to Happy! "This chemical stimulates serotonin production, which is a natural feel-good chemical your body produces."

2) Walnuts

When eaten in moderation, most nuts are a good source of heart-healthy monounsaturated fats as well as protein. But walnuts get the edge when it comes to lessening the symptoms of depression because they also are one of the richest plant-based sources of omega 3 fatty acid. “The omega-3s in walnuts support overall brain health,” says Robin H-C.
3) Fatty Fish
When it comes to omega-3 fatty acids, no food source is better than fatty fish like mackerel, bluefish, wild salmon, and tuna, says Talbott. He adds that the fatty acids found in these fish not only have specific brain-boosting properties to fight depression, but also are good for overall health as well. They improve circulation and reduce inflammation and your overall risk of heart disease
4) Low Fat Dairy

Skim milk, yogurt, low-fat cheeses, and other dairy products are rich in calcium, vitamin D, and protein. These are great for your body for many reasons, including fighting depression. “Low-fat dairy is the richest dietary source of two powerhouse nutrients, calcium and vitamin D, as well as specific peptides (proteins) that induce a sense of well-being and relaxation,” says Talbott.

5) Whole Grains
When looking for foods that fight depression, focus on the healthy, high-fiber carbohydrates found in whole grains and you can feel good and do your body good at the same time. “Complex carbohydrates are wonderful foods to improve mood quickly,” says Debbie Mandel, a stress management expert and author of Addicted to Stress. “Whole grains, brown rice, oatmeal, sweet potatoes, and whole wheat pasta are all good choices. They help the body release serotonin
6) Green Tea

Researchers know that green tea is an incredibly rich source of antioxidants, but its depression-fighting properties can be traced to an amino acid known as theanine, says Talbott. “Theanine is an amino acid naturally found in tea leaves that provides an anti-stress relaxation benefit to tea drinkers,” he adds. “The presence of theanine in green tea is thought to be responsible for the observation that caffeine intake in coffee drinkers (who aren't getting theanine) is more apt to result in tension as opposed to the ‘relaxed alertness’ more common to tea drinkers.”
7) Turmeric

If you’re feeling depressed, this bold spice found in many Indian and Asian curry dishes is a great way to boost your mood, among other benefits. “Turmeric can indeed be considered one of the ‘spices of life’ because of its profound anti-inflammatory activity,” says Talbott. “Famously used in spicy Indian and Thai dishes, tumeric contains the active compounds turmerones and curcuminods, which have been associated with a wide range of health benefits.”
8) Dark Chocolate

Can chocolate be considered among the foods that fight depression? Current thinking is that the dark variety really can help boost your mood. “Dark chocolate helps to release serotonin and relaxes the blood vessels of the cardiovascular system,” says Mandel. Just remember that dark chocolate is incredibly calorie-dense, with about 150 calories per ounce, so eat just one small piece at a time.

Can you possibly eat healthy on the road?

The idea does pose its challenges and it can take some work, but it can be done. When i go on a road trip I love to pack up a cooler and take my favorite foods that of course can be eaten on the road with me. I go to the deli at a grocery store in whatever town I happen to be in and stock up when needed.

Flying can be a bit of a different challenge, you can't take liquids so you are forced to make the better of the choices while at the airport or on the plane.

Hotel food may not be the best choice either, believe me from first hand experience, I recently had a house fire and lived at a hotel for 3 months, just moved back home this last week. I could have eaten their breakfast everyday, but it was not the best of healthy food choices although i did eat the yogurt, an occasional apple they offered and sometimes the oatmeal.

In recognition of the growing obesity epidemic, most fast-food restaurants are now offering healthier choices. Broiled or baked chicken dishes, vegetables, and salads are usually the best options. Pretty soon, many of these restaurants will be required to post calorie counts for all their menu items, which will most likely help people manage their weight and eat healthier.

We have to make it a point to pick the healthier of the meals that are offered, I don't know about you but i am ravenous when I travel, so I have to be careful, its very easy to gain 10 pounds before you get back home.

Do you Skype? Podcast? On Line Classrooms?

I moved to Colorado Springs this year leaving behind in Illinois 4 daughters and 8 grandchildren. I have been trying for the last two months almost to get them to tell me whether they each have web cams and then once i find that out i can go to step two and get them to sign up for Skype. Patti Serrano of The Business Loft has taught me so many techi things i can hardly keep them straight.

I am podcasting, creating exercise video's, posting to Facebook, twitter, LinkedIn and several others. I am blogging on not only my blog but Pikes Peak Sports. I am Ask the Expert author on http://www.springsover40.com an online magazine for folks like us over 40;)

I will be creating some online classes so the client can sign in and watch a exercise video if they miss the in person class or if one of us is on vacation. I have learned so many new things in the last few months since working with Patti.

I do need to get back to writing articles and sending out my monthly newsletter, i do miss creating them. So back to my daughters, I have the information and one has actually signed up on skype so now i can talk with each of the grandkids and not miss out on so much since moving, and i will just look at the babies as they grow bigger and bigger.

As a metaphor; I am still growing in my business as my grandchildren and children continue to grow also.

You are never too old to exercise.

I have people concerned that they may be too old to exercise. There is never a better time to begin an exercise program as today, no matter how old you are. At every age and decade our bodies can and will respond to exercise.
I currently have a 91 year old client who expects me at every session we have scheduled. I inherited her from a trainer that I was stepping in for while he was out of town. When he returned he asked if i would like to continue training her and I said absolutely. I want clients like her, lots of clients like her.
I remember the first time i trained her. Her sessions are 45 minutes and we had previously met to discuss some of the things she has done in the past with her other trainer. It was a gorgeous day outside and me being me (I train outside as much as possible), i asked if she wanted to go for a walk, she said yes and we proceeded down the block, she said she wanted to go all the way around and 35 minutes later we arrived back at her house. I worked with her a little more and called it a day.
She had the energy and desire to walk around that whole block no matter how long it took. We did pause halfway and did i mention she had a walker, the most important thing is she is 91 years old and has taken care of herself continuously as she ages.
Over the years she has had a hip replacement and she has advanced rheumatoid arthritis and it makes it harder for her do some of the exercises but she does them. After i trained her a couple sessions i found out she had a stroke, i was advised to not come to the next session. I then found out that she was sitting there waiting for me.
She inspires me, that is how i want to approach aging.
How about you?

Can Green Tea Increase Improve Blood Sugar Control?

A recently published study in the Nutrition Journal studied whether or not green tea may boost a feeling of fullness and if it also moderated insulin sensitivity or glucose levels.

The researchers from Lund University in Sweden found that in this study the overall sensation of satiety was increased more after a meal accompanied by green tea than after a meal that was accompanied by water.

There have been numerous studies conducted with green tea and it is because of its health promoting effects and its compounds. The compounds we are referring to are polyphenolic compounds called catechins which have powerful anti oxidative properties and have a possible role in preventing some cancers and cardiovascular disease.

Some research has suggested that there is a possible link between green tea consumption and diabetes risk. It has been theorized that drinking green tea may provide modest benefits for glucose control and insulin sensitivity.

Most of these results have been found in animals and haven't been able to be duplicated consistently with humans. This study here according to the researchers is the first study to examine the effect of green tea on both glucose metabolism and satiety (fullness) after the ingestion of a meal.

What they were looking at in this study was to determine if eating a regular meal and green tea would lower post meal glucose levels, the glycemic index of the meal and insulin levels. The second objective was to establish whether consumption of a regular meal including green tea increased fullness.

What the researchers found was that there were no significant difference in serum insulin levels or insulin. They also observed no difference in glucose levels or glycemic index between the green tea meal and the control meal.

What they did find was that those participants who consumed the meal with green tea felt fuller after the meal and did not feel like consuming more food. Whereas the participants with the same meal except it included water felt like eating more food after the reference meal.

It is believed that the difference in taste perception between the green tea participants and the control water participants may have been the cause for the satiety promoting effects. It is believed that the green tea contributed to a stronger fullness sensation.

It was also noted that a measurement of taste perception during the meals would have been provided additional information to help determine the reason for the increased satiety.

The take home from this research study is that it appears as of now that green tea does not manipulate insulin or glucose meals, but that it may help you eat less overall food throughout the day. It may make you feel fuller for a longer period of time and reduce unnecessary snacking.

Building momentum.

Just finished up a podcast with Patti Serrano with the Getting Anchored program. We talked about building momentum and ushering in 2011. Many people will hit the door running into a gym or fitness program and end of possibly hurting themselves a few weeks into it or stop altogether. If you learn to build your momentum slowly and commit to forming the habit, you can grow much further than if you just make that New Years Resolution and not really put your heart into it and thought into it, plan out what you are going to do when you hit a roadblock and that assures success.

I am taking Patti's 33 day challenge and yesterday Day 1 Keep my home office in working order and be able to walk in the door and get something done in the short amount of time i may have.
Day 2 Read 1 chapter every day.

What can you do for yourself?

It takes a lot of water

A family of four can use as many as 400 gallons of water per day, but the products that family uses may consume a great deal more. Researchers at Carnegie Mellon University tracked water usage by 400 industrial sectors in the United States and found that manufacturers use nearly 270 gallons of water to product a dollar's worth of sugar, 140 gallons for a dollar's worth of milk and 200 gallons to make a dollar's worth of cat or dog food.

Most of the water used was through indirect means, such as packaging and shipping food, as opposed to direct consumption, like crop irrigation. The study only tracked withdrawals and didn't account for water recycled by the industry. But the estimates are still significant, especially given that indirect use far exceeded direct use in 96% of the sectors evaluated.

Effective water management is critical for social welfare and our fragile ecosystems. We can do our part, but everyone has to play the part to make a difference.

Offer extended!! Give your loved one the Gift of Life

For every $100 you purchase you get $50. You can't beat that deal anywhere. Does your mom talk about not having enough energy to make it through the afternoon let alone the evening? Does your wife talk about trying to lose some of that baby fat she has put on? Does your dad have a (beer) belly and he doesn't even drink?

Don't wait until the first of the year, buy yourself or your loved one a gift certificate. Go to Blog and purchase from the left hand column. You can never go wrong with a gift from the heart.

Boost your metabolism by eating more often.

One of the hardest aspects of my job as fitness coach is to tell you that you may have to eat more! Try telling a woman that has dieted most of her life that she isn't eating enough and that could be the reason she just can't get those pounds off.
Eating smaller meals but more often also boosts your metabolism which in turn burns more fat and the cycle keeps going. Keeping an eye on what you eat is just as important as when you eat it. Skipping meals may tempt you into eating more when you finally do eat. Eating a healthy breakfast and another 4-5 meals throughout the day keeps an even keel on your blood sugar.
You also have to eat enough calories to fuel that body of yours, eating too few throws your body into starvation mode; a natural process because your body isn't getting enough and it doesn't know when you will feed it again. This occurs quite a bit when you diet due to calorie restriction.
Give it a try if you feel you've hit a plateau or to avoid the possibility of overeating.

Muffin Tin Crab Cakes

I am going to try this recipe, looks easy enough that even i can make it come out yummy and its good for you too!

Ingredients

• 1 pounds crabmeat
• 2 cup(s) bread crumbs, soft whole-wheat, fresh
• 1/2 medium pepper(s), red, bell, minced
• 3 medium scallion(s) (green onions), sliced
• 1/4 cup(s) mayonnaise, reduced-fat
• 2 large egg(s)
• 1 large egg white(s)
• 10 dash(es) hot sauce, such as Tabasco
• 1/2 teaspoon celery salt
• 1/4 teaspoon pepper, black ground
• 1 large lemon, cut into 6 wedges for garnish

Preparation

1. Preheat oven to 450°F. Generously coat a 12-cup nonstick muffin pan with cooking spray.

2. Mix crab, breadcrumbs, bell pepper, scallions, mayonnaise, eggs, egg white, hot sauce, celery salt and pepper in a large bowl until well combined.

3. Divide mixture evenly among muffin cups.

4. Bake until crispy and cooked through, 20 to 25 minutes. Serve with lemon wedges.

Nutritional Info (Per serving):

Calories: 183, Saturated Fat: 1g, Sodium: 574mg, Dietary Fiber: 6g, Total Fat: 5g, Carbs: 18g, Cholesterol: 124mg, Protein: 21g

Scallops with Coconut Curry Sauce

Try out this recipe that serves 4.
Spread 1 1/2 cups sweetened flaked coconut on a cookie sheet-toast in a 350 degree oven for 7-10 minutes or until lightly browned; stir frequently and watch closely.

For the sauce; mix together 1 cup canned unsweetened coconut milk, 2 tbl fresh lime juice, 1 tsp curry powder and 1/2 tsp salt; simmer over medium heat until thickened, 10-15 minutes. Remove from heat and set aside.

Rinse 1lb sea scallops; pat dry. Blend 3/4 cup flour, 1 tbl grated lime zest, 1/2 tsp salt and 1/4 tsp pepper. Dredge each scallop in the flour mixture. Heat 2 tbl peanut oil until hot; saute several scallops at a time until cooked about 2-3 minutes. Keep them warm in a 200 degree oven until all of them are cooked.

Place the cooked scallops on a platter. Drizzle a bit of the sauce over the top; serve the rest on the side. Also serve the toasted coconut on the side for additional dipping.

Enjoy i am going to make this for New Years along with some crab cakes i think.

Upside of Fear

I saw Weldon Long speak on Mon in Denver at a Conference and he has made tremendous strides in improving his life. He took himself a 3 time felon (which he will always be) to a multi millionaire by discovering what was important to him and leaping past his failures.

TAG-Think differently, take Action and Get different results.
One of the things he repeats throughout the seminar was;
Good news is it takes ..... minutes a day to take action on how bad you want something.
Bad news is it's easier to do nothing.

Its so true, i see it every month with new clients, they haven't exercised in years because life got in the way and it was just easier to do nothing and now they are older, heavier, less energized and need a boost in their health, attitude and life.

Weldon has made a completely different life than he had and of course most of us do not have to change much to make life better for ourselves but you can do it.
If you need help give me a call.

Fats that make you Fit not Flabby

Good Fats, Bad Fats

One type of fat protects your heart, the other puts you at risk for cardiovascular disease. It's wise to know the difference.

I read a great article written by Eleanor Roberts PHd that talks about how the body needs certain healthy fats but taking the wrong types and amounts can help or hurt you.
Fats fall into three categories, most of us have heard about these;
1) Saturated Fats come mostly from animals like our beef, chicken and eggs. These fats are necessary for our bodies but in small amounts, about 10% of your daily intake of food should consist of these fats. Many believe we should eat a no fat diet at all times, instead we should eat more lean type meats and lower fat foods, but our bodies do require some fat to survive.
2) Unsaturated Fats are found in almonds, flax seed, pecans, canola oil and are important for a heart healthy diet. Omega 3 fatty acids are also healthy and can be found in salmon, walnuts and soybean oil.
3) Trans Fats are the worst for your health yet are in the things we crave the most like baked goods, steak and potato salad loaded with eggs and mayo.

Bottom line is we know what the bottom line is; eat sensibly portioned meals, avoid trans fat, limit your saturated fat but also know we need fat to survive just in the right amounts and types.

Go For No!

How is your week going? Got the flu bug over the weekend and still feeling a little of the remnants from it. Busy week getting work done, went to a great conference on Mon through Competitive Edge Seminars. Go for No! gets you thinking differently about how you sell to others.
When you have the mindset to always go for yes, you are always selling short. You just stop the first time they say Yes. You never know what your customer wants, needs or is important to them until you try to sell them everything you have to offer instead of thinking you know what they need and stopping at the first yes.
Richard Fenton and Andrea Waltz put on a great presentation. I love the SWSWSWSW Mantra; Some Will, Some Won't, So What, Someones Waiting

Gastric bypass support group

If you know anyone that would benefit from a support group that offers counseling, discussion and exercise please forward website http://www.4ubypasssupport.com
Meeting begins on tues the 14th at 6pm Sign up on line or call Wanda 719-640-3182

5 Kitchen Rules To Eating Right

1. Season To Taste: Just because a recipe lists out the amount of certain spices and seasonings doesn’t mean you have to abide by that. Your mouth is going to tell you what you like best. So experiment a little and season to your taste.

2. Utilize the advice of others: Have you ever talked to your butcher or produce manager at your grocery store. If you haven’t you should be. They know about the best cuts of meat, the freshest meats that have just arrived or the freshest produce. Particularly the butchers can also tell you how best to prepare a certain cut of meat or fish. Utilize their expertise to enhance your dinner plate.

3. Create your own recipes: Recipes or ingredients aren’t set in stone. If you have some extra mushrooms in the fridge or a red bell pepper throw it into a recipe you think it would fit into. Don’t let good food go to waste. If you don’t like a recipe that has chicken in it and you think it would taste good with beef then switch it out. You will be amazed at how many new recipes you can come up with by adding or swapping out various ingredients. Expand your options and start experimenting a little and you just might come up with something amazing!

4. Shop for the best: Be picky with the quality of fruit and vegetables you buy. Inspect them and don’t be afraid to ask the produce manager for the freshest product. A fresh piece of fruit or quality vegetable can make all the difference in the taste of a meal or dish.

Same goes for meat or fish. Grass fed meat costs more, but you get a much healthier piece of meat richer in Omega 3 fats. If healthier food leads to a healthier body then why wouldn’t you spend a few extra dollars on higher quality food.

5. Utilize your local farms: Since we are on the topic of quality generally if you buy from local farms you will get fresher produce or meat and it is likely to taste better also. Not to mention if you buy organic or buy right after it comes out of the field you get a food with more nutrients in it.

If you implement these 5 Kitchen Rules To Eating Right your food will taste better and you body will thank you.

What Kitchen Rules/Tip Do You Use For Good Nutrition?

Taken from Prograde University

If you are interested in more information about Prograde products please visit

http://www.perfectfitpt.getprograde.com/

10 Natural tips to keep colds and flu at bay.

Do you know anyone that's been sick lately? I see it all the time, my clients get sick and then have to get back into their workout routine after they get well again. Here are some tips i ran across from WebMD and holisticonline.com
Wash hands. The best way to get rid of everyday germs is to wash hands frequently and thoroughly. Plain soap is best. We hear this so much don't we.
Get enough rest. Sleep plays a crucial role in the body's recovery and repair cycle; when people don't get enough sleep, they compromise their defense systems. We run ourselves down by keeping such hectic schedules.
Think clean. Clean surfaces frequently shared with others, such as stair rails, telephones, computer keyboards, counter tops and door knobs, in order to avoid hand to hand spreading of viruses. They even have antibacterial wipes by the grocery carts.
Freshen the air. Germs hand around in stagnant air. Make it a habit to open the windows for a few minutes several times a day to allow fresh air to circulate. I do this one all the time.
Think food first, rather than supplements. Eating healthy and naturally provides a whole nutritional package, comprising a combination of nutrients. Relying on supplements entails ingesting isolated vitamins and minerals that may pass through the body unabsorbed. Unless of course you have been tested to see what your body absorbs.
Use garlic when cooking. Garlic has antibacterial properties and helps detoxify the body. Makes the whole house smell but well worth it.
Drink herbal teas. Teas containing Echinacea, astragalus and licorice root boost the immune system and help inhibit viral and bacterial growth. Even if your not a tea drinker, you should be able to find one out there that you can drink if not for the taste then for the benefit.
No hands touching the face. Most cold and flu viruses enter the body through the eyes, nose or mouth. This is a hard one, even after i typed it i found myself rubbing my eye.
Exercise with gusto. Aerobic exercise speeds up the heart and makes us breathe faster, supplying the body with more oxygen, which in turn, helps increase the body amount of natural virus-killing cells. Of course i love this one :)

Is there something you need but really didn't want to buy it for a one time use?

I ran across this site in Natural Awakenings magazine, www.sharesomesugar.com (although it looks like it would imply something different) and its an online community of people seeking to share or borrow items they occasionally need and would rather not buy, from ladders to carpet steamers and party chairs to kayaks. For those ware of letting just anyone borrow, for example, their sewing machine or pressure washer, the website suggests how users can create sharing groups, based on Facebook friends or email addresses, to collaborate within their already established community. For others they say getting to know new people can be part of the fun.

Do you know anyone that has had gastric bypass?

If you know of anyone that has had gastric bypass surgery and needs a support group to discuss current issues on eating, emotional support and participate in an exercise program, please forward this information to them.
Success for Life! Improve your success through focused discussions and counseling.
When: Tuesdays biweekly 6-8pm
Where: 115 S 26th St, Colorado Springs
Space is limited.
Licensed Marriage and Family Therapist who works with bypass clients and has had the surgery.
Business owner and former surgery patient.
Myself Certified Personal Trainer
Nutritionist TBA
To sign up go to www.4ubypasssupport.com

Time is running out, 1st time client specials will expire.

If you have been thinking about getting into shape and don't know where to start, the first step you take is don't wait till the first of the year to get started. Don't gain another 5-10lbs between now and the first only to get started on your workout routine and your New Years resolution. Create a healthy you now, still enjoy the holidays and feel better about your weight loss or living healthy goals. How many times has one made a New Years resolution only to go back to their old ways a couple weeks into it? Don't set yourself up for failure. What makes you less important today than the first day of January?
I am changing up my business and will be doing away with first time client specials, so until the end of the 2010 i will honor all specials out there. Currently the specials include;
$39.99 for 8 Get Fit Camp classes value of $72 (pricing will change in 2011).
$59.99 for 3 Private Personal Training sessions value of $150
$159 for 8 Semi Private Personal Training sessions value of $200

Gift certificates are also available, for every $100 you will get an additional $50. Give the gift of health this year and do something special for yourself or a loved one.

The crime vs the punishment; is it worth it?

The Crime: Number of calories in Chili's Jalapeno Smokehouse Bacon Burger with Jalapeno Ranch.
2, 140
The Punishment: 3.25 hours you would have to play backyard football and thats not bench time.

Belly up to the bar. How many calories are in your drink?

In Dec 2010 Men's Health Magazine, they posted some popular alcoholic drinks and their respective calories. Thought it might interest you.
5oz white wine 100 This is what i drink, which looks like the best for you calorie wise
5oz red wine 105
5oz lite beer 103
2oz martini 119
4.6oz bloody mary 120
12oz beer 146
7oz gin and tonic 189
7oz screwdriver 189
6.3oz margarita 327 Remember this one when you are at happy hour and getting 2 for 1
12oz rum and coke 361

Do you drink more than 2 soda's a week? New study...

Sinister soda: Do your pancreas a favor-skip the sugary soft drinks. Chugging two or more sodas a week could raise your risk of pancreatic by 87% over that of people who don't drink soda, a study in Cancer Epidemiology, Biomarkers & Prevention reveals.

The sugar in soda spikes insulin levels and repeated insulin spikes may promote cancer in pancreatic cells.



You may say; 2 sodas a week isn't bad, i used to drink..... there is quite a bit of sugar in those sodas. It's all in the choices we make and the chances we take.

Are you an obese male?

According to George Washington University, the annual cost for a obese male is $2,646, thats 53 private personal training sessions or 106 semi private sessions or 294 get fit camps.
That was just a blurb out of Men's Health so i'm not sure what the cost entails but i bet there is alot more to it, when you start talking health issues etc

Fight Cholesterol with Fat

According to the Annals of Internal Medicine; researchers found that dieters who limited their carbohydrate intake to vegetable sources-but filled up on protein or fat-had 20% higher levels of HDL (good) cholesterol after 6 months. The scientists speculate that the change may be due to the increase in fat consumption, which can boost HDL levels.
So hold the bun, help your heart and cutting carbs can boost your HDL.

Hit the Greens

Here's another reason to load up on produce; a daily serving of leafy green vegetables may lower your risk of type 2 diabetes by 14 %, notes a study review in the British Medical Journal. Polyphenols in vegetables like cabbage and spinach may help ward off the oxidative stress that can lead to diabetes. For an easy side, steam them and drizzle with olive oil.

Do you have any family members that have diabetes? It can control your life if you don't get it under control. My mother and older brother both passed away from complications of the disease and my younger sister also has diabetes. So many other complications can grow from getting the disease.

Find ways to prevent you from getting the disease, its much easier than having to deal with the complications of it once you have it. Exercise regularly, eat smaller meals throughout the day to keep your blood sugar level and find healthy avenues of stress relief are all ways to possibly ward off getting the disease.

Margo from Private Quarters says.....

Wanda, love, love, love this topic. We spend one-third of our lives in bed so how well we sleep is important. Supporting your back and your neck is critical. I actually have a pillow lender program so my customers can get the perfect pillow. I've never had a return!!! I started that after hearing about people with 125+ pillows in their closets that they couldn't return! Can you imagine?!?!? One of the reasons I got involved with Private Quarters bed and bath linens is b/c we noticed a HUGE improvement in our sleep comfort with our first purchased Private Quarters mattress cover. So, next time we talk, ask me why it's NOT all about high thread count when looking for a soft, high-quality, cotton sheet. You can have the lowest quality 1200 thread count sheet if you don't know what you're really looking for...

Give the gift of health to those you love. $150 for $100

Do you need an idea for xmas? Do you have a family member or loved one that won't take the initiative to care for themselves? Give your mom or wife the gift of love. Invest $100 and get an additional $50 to get them started. Offer good until 12/17/10. Buy here on the blog to take advantage of the offer. You will get $100 certificate and i will issue the additional $50 after purchase.

Healthier lunch on school menu: Trouble on the Tray

Good morning all. I was reading USA today as i was enjoying yet another hotel continental breakfast this morning and there was an article talking about a bill approved to improve the safety and nutritional value of food served at schools. The bill will allow for schools to get RID of the junk food. Well it allows them to get rid of it, but will they actually take a positive step forward and DO it? I certainly hope so, they get enough junk food without eating it in the educational environment too.
I wonder how many parents will actually object to the bill, citing their children have rights too. The childhood obesity rate just keeps rising, maybe this will chip away at it just a bit.

How is your bed treating your body?

I am out of state waiting anxiously to attend a think tank mastermind group tomorrow and as i sit here on the bed doing some computer work in yet another hotel room (I had a house fire in Sept so i live in a hotel for a couple more weeks that is), i was thinking about how much time we actually spend in bed and if you get your 8 hours sleep then you spend a third of your life in bed. That is quite a bit of time.

Since I've been traveling and living in a hotel I've been very conscious about bedding and i miss what once was my bed. Can't wait for the new one to arrive. I've been very fortunate that the bed in my hotel (home) is actually very comfy. But i do remember the many years ago when i had a water bed and many back problems to go along with it. I thought my water bed was great for my back until i actually bought a mattress that supported me.

There are so many options out there to choose from in bedding and pillows. If you have been hanging on to the same old pillow you've had for years you may want to think about trading it in for a newer model. Also if your sleeping in a sinkhole, make sure you are rotating your mattress, you get more years out of it and possibly out of your back too.

Be good to your body and you will be amazed at how it will be good to you.

I lowered my cholesterol naturally

I met with Vicki Drabek yesterday, she sells Shaklee products. She gave me a flyer on lowering your cholesterol naturally that i wanted to share with you.

Are YOU among the millions of Americans with high cholesterol?
Fact: One in three adults in the U.S. has it. People with high cholesterol have a greater risk of developing heart disease compared to those who have optimal levels. While some people are more susceptible to high cholesterol, everybody can take measures to reduce it.
There are many ways to address the issue and many products you can take and i leave that for you to decide. I want to share a story of my own.

I have had bouts with esophageal spasms a few years back that felt like i was having heart attacks. I worked as a 911 dispatcher, to say the least a stressful job. I was working 12 hour night shift and started having an attack and had to page out the ambulance for myself. Of course i waited until i absolutely couldn't handle the pain any longer. I was transported to the hospital and eventually was released after many tests and observation. I was sent to a cardiologist and he put me through the ringer of testing also. Outcome was i didn't have a heart attack, but my cholesterol was high. The doctor sent me over to a woman to get a prescription for cholesterol lowering medication.

I advised the woman that i wanted to lower it naturally and she just looked at me and said, well that isn't going to happen. I left without the prescription and went to the bookstore and bought the book Lowering your Cholesterol Naturally by Dr Cooper. I made many changes during that year in how i ate, how i handled stress and started exercising more regularly. I went back for my followup appointment and had lowered my cholesterol 60 points and was told well that never happens. I let them know that they didn't support me in trying to do it naturally and that's why it never happens in their eyes.

My point is you have the choice to handle issues by making changes, my cholesterol was high, but i did not have any heart issues, I think they should have supported me by offering some ways to lower it naturally and then if it hadn't went down, the next step would have been medication.

Always do what is best for you and be persistent in your health decisions.

Come out and join me at one of the Get Fit Camps

Good morning Colorado Springs. If you have time and wondered what the Get Fit Camp is all about come out and join me for a free session. I will be the Studio this morning 9-930 and again 430-5. I will also be out at Banning Lewis Ranch at 1030am-11. They are 30 minutes and designed to get you in, out and on with your day.

TRX Have you tried it? Today only 25% off all products.

Have you heard of TRX, its a system that you can use outside on a tree or swingset. You can attach it to a good sturdy door or anything that will bear 350lbs. I have one at my studio and can be used by all. It folds into a 6x6 pouch and can be taken anywhere, no more excuses, you can even travel with it.

The original bodyweight-based portable fitness training tool that builds strength, balance, flexibility and core stability for people of all fitness levels. Learn how you can get fast, effective, total body workout, anywhere, anytime.

Don't know how to use it? I can teach you in my 30 min individualized session. $25 Special for December only.

To order get 25% off today is last day and free shipping.
For discount go to http://www.fitnessanywhere.com/Merchant2/merchant.mvc?Screen=SFNT&AFFIL=L4aovIcX and enter TRXMAS

I can join AARP now woohoo

Ok i am now considered a senior in some eyes, that doesn't really bother me, it actually makes me giggle. But hey now i can get discounts, one benefit of getting older and wiser of course.

I did go onto the website www.aarp.org to see what plethora of information i could find, there is information about pretty much anything possible. I could spend way too much time looking at this website.

Friday after the turkey bust.

How is everyone this morning, some are out shopping, my sister-in-law apparently has been out all night shopping and still going strong. Crazy i say. I am going to drop into a couple stores but only for 1 item (and I'm sticking with it), if they don't have it, out the door i go.

Did you enjoy your meals? Did you get so full that you couldn't move? I ate a little more than i am accustomed to (i eat 5-6 small meals daily) but i still could breathe and keep my pants buttoned. Had a great time with friends and left to go another friends house but they had cancelled, so we went over to our house (some may not know but we had a fire so living in a hotel), but this is my first year in the house so we went over just to say we spent a little time on thanksgiving there.

I'm sure there are some hangovers out there, we actually came back with both bottles of wine we left with and didn't drink a bit. I feel great. How is that head of yours?

It was a very clear night, so we left the house and drove through Garden of the Gods to enjoy what nature has to offer and look at the stars a little. Then back to the hotel to take a crisp walk with the dogs. Very different yet one of the most enjoyable Thanksgiving's I've had. I miss the kids and grandkids though.

Did anyone workout before all the eating, drinking and laughing? You still have enough time to get into your routine before all the holiday parties begin, then you don't have to worry about what you eat or drink as long as you do it with a little control.

Keeping healthy through the holiday's

As thanksgiving approaches and you prepare for the rest of the holiday season, remember it's important to start thinking about how you'll make it through the next few months without letting all the previous month's worth of work go to waste (waist). So many of us are quick to begin indulging in all the goodies that the holidays have to offer without realizing the impact they are going to have on our waistline before it's too late. We tend to self sabotage ourselves by adding on 5-10 pounds and saying oh well, i will start again in January. If you have been working out, you are doing yourself a disservice by stopping now, its always harder each time you stop and restart. This is the time more than any other time of the year that you should try to keep up with your workout because it can alleviate some of the stress of the holidays. We tend to overindulge ourselves in time commitments, eating, drinking, inviting family members we would really rather not deal with and lots of traveling. Do yourself a favor and do some sort of workout, even if you need to shorten it or in some cases do more if you feel overwhelmed with the day.

Choose your program

Join me at The Business Loft for Get Fit Camp next week on thursday at 9am or Walk and Health Talk with Judy Ireland at 930 or Dancercise for the Out of Shape with Patti Serrano at 10am. All 3 classes are on thursdays (except for Thanksgiving) for more information go to www.gettinganchored.com

Sweet Bourbon Corn Pudding

This recipe is from aarp.org
Serves 8
2 large eggs, 3/4 cup evaporated milk, 2 cups canned cream-style corn, 2 cups fresh or frozen corn kernels, 2 tablespoons unsalted butter, melted, 3 tablespoons dark brown sugar, 3 tablespoons cornstarch mixed with 2 tablespoons bourbon, 1/2 teaspoon ground nutmeg, 1/4 teaspoon salt, 1/8 teapsoon ground white pepper

Preheat the oven to 350, butter an 8 inch square baking dish. Whisk together the eggs and the milk. Stir in the remaining ingredients. Pour the mixture into the baking dish. Bake 45 to 48 minutes or until lightly browned. Serve warm.

168 cal, 6g protein, 25g carbs, 1g fiber, 5g fat, 61mg cholesterol, 132mg sodium
Eat the correct portion size and enjoy.

Good morning Colorado Springs

It's a little crispy out but no ice or snow yet so bundle up and move on with your day. I am going hiking at noon, so i need to find a couple layers so i can bundle up. It hasn't been so bad waking up at hotel and taking puppies for a walk and this is first thing i see as i come out of room.

What are you doing today to take control of some of the stress that is going to build up in the next week?

Singing Bowls

Attended a singing bowls session Saturday night with Jeff Klein of The Institute of Transformational Studies hosted by One Rhythm Yoga. Very energizing. Then i attended a Neshamah Healing session on sunday. Very relaxing and i love the sound of the bowls.

Gastric Bypass Support Group

Success for Life! Improve your success through focused discussions and counseling on your issues and questions.
When: Tuesday 6-8pm Biweekly starting 11/30/10
Where: 115 S 26th St, Colorado Springs

Led by Marion Marold Vickerman LMFT
Shirley Wick
Wanda McCormick CPT
Nutritionist TBA Bimonthly
For more information please contact wanda@perfectfitpersonaltraining.com

Free IT Counseling: A Small Business Resource

I attended a session with Kate Keeley from Qwest and Cheri Colburn from www.springsover40.com on wednesday.
Kate talked about the Quest program their Small Business Resource Center and offers free online resources through tips, case studies and how to video's.
Cheri talked about web content development and to decide whether to build your own website or hire someone to do it.

If your interested in either of these topics please contact kate.keeley@qwest.com or colburnwordsmithing@hotmail.com

Choose your piece of the Puzzle

We are offering at The Business Loft Clubhouse on Thursdays

9am Get Fit Camp visit www.getfitcamp.net
930am Health Walk with Judy Ireland
10am Dancercize for the out of shape with Patti Serrano visit www.gettinganchored.com

Pick one or pick all to get you back on the path toward health.

New Online Lifestyle Magazine For Over 40 population here in Colorado Springs

Launched this week Online magazine for grown up locals. Visit www.springsover40.com for different articles regarding life, health, fun and of course yours truly as the Ask The Expert. Cheri has taken care to offer a variety of information to the viewers. Take a look and enjoy.

Public Speaking

Here at The Business Loft with Patti Serrano. She is teaching us some public speaking tips of do and do nots.

CSWEN Luncheon

Had a great time at CSWEN luncheon today. I gave a 2 minute presentation titled Excusitis. Fun title but i can't take credit for it. David Schwartz who wrote The magic of thinking big said it in his book.

Happy Trails

Scientists at the University of Essex in England found that all it takes is five minutes of strolling a wooded trail, raking leaves, or performing almost any physical movement in a natural outdoor setting to produce a significant uptick in mood and self-esteem. "Humans largely live inside, but because of our evolution as hunter-gatherers we may feel more relaxed and connected moving out in nature," explains study coauthor Jo Barton, PhD. What's more, this temporary boost may safeguard against problems like depression. so treat yourself to "recess" even if it's brief.

That's why i love to do Get Fit Camp outside as much as possible, gets your natural endorphins going.

Push up challenge

Well i just signed up for a push up challenge for november. My push up test for 1 min was 41 not bad for 50 yr old. (now i can use the older category woohoo). Its been awhile since I've done that, word to the wise, don't eat tuna before test.

You CAN Beat Diabetes

Research from the Diabetes Prevention Program fact vs fiction.

Fiction: If your at high risk for diabetes, your going to get the disease.
Fact: They found that those who lost even a little weight and exercised consistently (a goal of 30 minutes five days a week) reduced their risk of developing type 2 diabetes by 58%.

Fiction: Diabetics need a special diet.
Fact: Not long ago diabetics were urged to forgo sweets and drastically limit their intake of carbohydrates. New research suggests that diabetics are best served by following the same healthy guidelines everyone else does; plenty of fruits, vegetables, whole grains, lean meat and dairy products, and sparing amounts of heart-healthy fats.

Fiction: There's a cure for diabetes.
Fact: There is no cure for type 1 or type 2 diabetes, but according to a study published by Annals of Internal Medicine, 56% of type 2 diabetics who followed a Mediterranean style diet could control their blood sugar without medication.

Fiction: Being overweight causes diabetes.
Fact: Just because you're heavy doesn't mean you'll automatically get diabetes. Experts agree that being obese, especially combined with a genetic predisposition for diabetes, can trigger the disease. The Journal of the American Medical Association showed that those who were obese at age 50 and gained 20 pounds were 5 times likelier to develop diabetes than those who weren't obese at 50.

Fiction: An insulin pill is right around the corner.
Fact: An insulin pill is not imminent according to the ADA. There are alternatives to injections, though. Finesse insulin patch-pen, expected to be available in late 2011. The patch-pen is disposable and cheaper than an insulin pump.

The Power of Now

Be excessive about your profession, but moderate about showing it.

Windy day here in Illinois

Lots of wind here, can you just imagine the power behind all that wind. Power that we can't even see except by watching the trees and flags blow. Think about that for a moment. We too have power within us that we can't see, measure, realize or even use. We have the power to make challenging choices when we have too, when the pressure is on, when deadlines are closing in, yet we don't use the power within us most of the time.
We have the power to use our strength in a dangerous situation but it takes a stressful situation to force us to use it. Why is that? Why don't we harness our power and use it everyday to make life easier so we don't have to make challenging decisions, so we don't get down to the wire on those deadlines or face that dangerous situation.
What can you do to blow a little wind, build up your power and use it today?

Get Up Already!

According to the New American Cancer Society researchers have found during their 14yr study that sitting for long periods of time raises your risk of dying - no matter what your physical activity level is. Women who sat for six hours a day were 37% more likely to die than those who sat less than 3 hours.

What is GFC 50?

You may have noticed i posted Get Fit Camp days, times and locations. These will go to the end of 2010 and then i will be revamping and offering Get Fit Camp classes on a recurring monthly membership premium pricing and unlimited, meaning you can attend any of the classes offered at any of the locations, most of which will be at the studio 3707 Parkmoor Village Dr Suite 101. I will be switching systems to better serve you by holding more time slots for classes at my studio.

GFC 50 is a 50 minute Get Fit Camp for those who have a little more time to exercise.
GFC 30 is for those who need to get in, get done and get on with their day.

Are your choices really that healthy?

Have you ever walked into Dunkin Donuts to order and you want to eat healthier so you have to choose. You could order 2 jelly donuts 420 calories or a sesame seed bagel with cream cheese 570 calories, you think well i could have the donuts because its less calories but really less calories yes but better for you no. Its not always about the calories.

Now lets take a look at Starbucks Frappuccino with whipped cream 550 calories or a Dunkin donuts 24oz strawberry banana smoothie 550 calories or a McDonald's large chocolate shake 1160 calories. Of course looking at these choices its not a question the shake is out, not to mention it's almost a whole days worth of calories in one shake.

Take the other two choices and of course the smoothie is better for you than the coffee. Most of us just do not know how many calories are in the items we buy out. I use to belong to a very large fitness spa and people would go in and work out or socialize and stop at the cafe on the way out to pick up a smoothie not thinking that they may have burned 300 calories working out and now they are walking out with a smoothie of 500 + calories. If we take a closer look at what we are doing we may find some easy ways to lose a little without sacrificing too much.

Interview today

Good afternoon all

I am in illinois as most of you know, my daughter had twins a couple weeks ago and i am here to help her. I did come back to Frankfort to visit some friends for a couple days but i am also getting some great work done too.
Patti Serrano of the www.gettinganchored.com program just interviewed me on exercise and that although it takes energy to exercise once you get started you will also gain energy to exercise more.
Check out the interview on the right side of the blog.

Workout in Silver Springs State Park, Illinois

Good afternoon all

I love the fall and what better place to do an outside workout. I was by the lake that had a 3 mile loop, so that was part of my warmup. I then stopped at a picnic table and did the following workout. I did 3 sets of 15 reps, a little faster paced than i normally do so really got my heartrate up.
Pushups into a plank hold for 30 seconds
Squats sumo style
Sat on bench and did leg pullins for the abs
Came off the seat and did dips for the triceps
Finished off with calf raises
What did you do today?

Do you find one piece of your life may need a facelift?

If you pondered over that question then you may want to attend the next Getting Anchored Program on October 23rd, 10am-3pm. Do you want to increase your business savvy or improve your health and fitness levels. There will be 8 presentors to choose from. Tickets are still for sale $99 gets you in the door, networking all day, catered lunch, 2 45-min break out sessions and your sponsor table to showcase your business to all who attends.



Contact me for tickets.

Kelly's first day of her 90 day challenge

Kelly has decided to make a healthy change for herself and decided to do a 90 day challenge of making healthier choices and starting with me at Perfect Fit. She will be training 2 times a week and today was her first workout.

We took measurements, body fat % and BMI. She did some fitness testing including the dreaded push ups, squats, curl ups, plank, wall sit and she did very well. Now she has a baseline to measure her progress instead of only basing it on weight loss.

Congrats to kelly

New Get Fit "Boot" Camp classes forming now!

Check out the website www.getfitcamp.net for various locations, times and days. If times don't work for you, let me know and lets create one that does.

Its so beautiful this time of year, watching the sun come up. We are at America the beautiful park at 630 am m/w/f mornings and the energy from the group is awesome. I know its early but what a great way to start the day and get one thing off that to do list and in addition you start out with enough energy to get on with your day.