High Fiber Ham & Bean Soup

High Fiber=Happy Disposition!  30 Grams per day of fiber is not so hard to do. Again, reading labels is in the forefront of my mind. I added a fiber drink every night before bedtime. It is a hard swallow, but, "drink it quickly" passes through my mind in those 30 seconds it takes to down the stuff!
I know it's summer, but soup is so easy and if you have the ingredients in the house, why not? It quells hunger really great too.
Ham & Bean Soup:
Ingredients:
4 Cups defatted Chicken Broth
1 tsp Olive Oil
1 clove Garlic, minced
1 small Onion, diced
1 large Tomato-seeded & diced
1 large Zucchini sliced
1 can rinsed Pinto Beans
1 cup Arugula
Salt & Pepper to taste
Fesh Herbs such as oregano, basil lemon thyme or what every you have on hand
8 ounces no nitrate/nitrite ham (lunch meat is OK)
Method:
Saute garlic, onion & zucchini in a little olive oil or 1 Tbs.chicken broth
Add tomatoes and cook for 1 minute
Add remainder of Chicken Broth
Add rinsed Beans and Ham and cook for about 10-15 minutes
Salt & Pepper & herbs to taste
Add arugula and simmer for about 5 minutes
Serve

New Life-New Post

The last time I wrote on my blog was 1 week before my life changed very dramatically. On May 24, 2010 I was admitted to Motion Picture Hospital in Woodland Hills with a condition called Diverticulitis. When I speak of what happened to me most everyone had a relative who has come down with this life threatening disease of the lower (left) intestine. So, yes it is very common ailment and in my perspective now it is very avoidable. 1 year ago I had my first colonoscopy. They say to get this done routinely when you turn 50..I waited until I was 52. It was a very unpleasant experience which I will not go into at the moment. When I was given (hunted down) the results 2 months later I was to that I had a condition named Diverticulosis and that it is very common in older adults (Geez thanks!) and that here was nothing I could really do about it and that in some cases it turns into Diverticulitis. I was also told that in recent studies that diet was really not a factor in developing the disease and that in the past, nuts and seeds were removed from the diet to avoid that horrible awful abdominal pain associated with it. So lucky me, I kept up my "clean" diet and always ate my roasted almonds, walnuts, sesame seeds, sunflower seeds, etc. and also berries of all kinds and tomatoes too. I reached my goal in fitness a week before I was stricken. I was popping cherry tomatoes like crazy as well as strawberries, blackberries and nuts for nutritious snacks and then it happened..the cramping the fever for 2 days and then saw my physician on Monday. Something in the front of my mind was to pick the right doctor at Motion Picture and I chose the head of the Dept and So happy I have a 6th sense sometimes! After the horribleness of all the tests I underwent, 6 hours later I was told what I had and then started the IV for 2 whole days..Enough about Me!!!!!!! HAHAHAHA
It is July 17, 2010 and I am feeling much better and WILL NEVER EAT NUTS AND SEEDS AGAIN!!!!!
Moral of this story: listen to your body, don't believe everything a Dr. tells you and don't wallow too long about your experience, it is just not productive. Get back on your horse and ride again..I am back up to speed on my cardio and am so addicted to it. I am clean eating and seeding the tomatoes at least..c'mon I am Italian!!!!!!
Talk to me people!
Love all of my followers XXXXOOOO

Zucchini Lasagna

This is an excellent alternative to Lasagna made with noodles. You may prepare this with browned lean beef or turkey, but I like to have a couple of days per week that I don't consume any meat. It makes me feel lighter and helps me to maintain my weight loss.

Zucchini Lasagna:
Materials needed:
1 Large Glass Baking Dish
1 Medium Sauce Pan
Cutting Board
Sharp Knife
Cheese Grater
Ingredients:
4-6 Large Organic Zucchini Squash, sliced into 1" circles
2 Quarts Tomato Sauce (Jarred has more sodium) Recipe to Follow
2 Cups Mozzarella (part skim) cheese, grated
1/4 Cup Grated Parmesan Cheese
*(Ground Beef or Turkey:Optional)
Method:
Layer in Glass Dish in order:
Sauce-Sliced Zucchini-Cheese
*If using Meat or Turkey, saute in medium pan with 2 tsp olive oil & garlic until browned & drain and add to the tomato sauce.
Top layer should be the remainder of cheese and the 1/4 cup Parmesan cheese
You may garnish with fresh parsley or basil before baking
Bake @ 350 degrees for approx 45 minutes or until it is bubbling and the cheeses are turning slightly golden

This recipe feeds 8 people or 2 servings each for 4 people and so on.................

Simple Tomato Sauce:
 2 pounds Fresh Roma Tomatoes-*cored, peeled & seeded
1 Bunch Fresh Basil Washed and chopped
 2 Tbs Fresh Oregano
1 Tbs Extra Virgin Cold Pressed Olive Oil
2 Cloves Fresh Garlic
Salt & pepper to taste
Method:
Saute Garlic in olive oil
Add Fresh Herbs
Add Peeled and sliced tomatoes
Cook at low to medium heat for at least 1 hour. Can be cooked up to 6 hours, Stirring occasionally
* To peel Roma tomatoes: Core. Cut a cross on the other end of tomato. Dunk into boiling water and blanche for a minute until the cross looks loose. Carefully remove the tomatoes from the boiling water in plunge into a large pot full of ice water. The skins remove very easily. Seeding is optional. Slice and cook.

2 Healthy Cookie Recipes To Die For

These 2 recipes are a staple around the holiday's in my home, so from my home to yours:
(Of Course the ingredients have to be healthy :) )
Oatmeal-Cranberry White Chocolate Cookies:
Preheat Oven to 375 degrees
Ingredients:
1 Tub Organic Earth Balance Margarine
2 Cups Organic Firmly Packed Brown Sugar
1 Cup Organic Raw Sugar or Granulated Sugar
4 Egg Whites
2 Tbsp. Pure Vanilla Extract
3 Cups Organic Whole Wheat Flour (Or Unbleached All Purpose Flour)
2 Tsp Baking soda
1 Tsp Salt (optional)
6 Cups Organic Oats
2 Cups Organic Dried Cranberries
1, 12 Ounce Package White Chocolate Chips
Method:
Beat margarine and sugars until creamy
Add egg whites and vanilla and beat well
Combine dry ingredients and add to egg/sugar mixture
Stir in Oats , Cranberries and Chips
Place on ungreased cookie sheet with a tablespoon
Bake for 10-12 minutes or until Golden Brown Turning cookie sheet  at 5 the minute mark
Cool on Pan for at least 10 minutes and transfer to baking rack to cool completely
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chocolate Chip Cookies:
Preheat Oven to 375 degrees
Ingredients:
4.5 Cup Organic Whole Wheat Flour or Unbleached All Purpose Flour
2 Tsp Baking Soda
2 Tsp Salt
2 cups Organic Earth Balance Margarine
1.5 cups Organic raw sugar (or granulated)
1.5 Cups Organic Brown Sugar
2 Tsp Pure Vanilla Extract
4 Egg Whites
24 Ounces (2 Bars) 85% Dark Chocolate, Chopped into morsel size pieces
2 cups Toasted Walnuts, Chopped

Method:
Toast the Walnuts and set aside before chopping
Combine Dry ingredients
Beat Margarine, Sugars and Vanilla
Add egg whites slowly while stirring
Beat in dry ingredients with the egg/sugar mixture
Stir in chocolate chopped nuts
Bake 9-11 minutes turning tray half way
Cook on pan then transfer to rack


You will enjoy these!!!

Chocolate/Almond Protein Shake

The Protein Powder that I choose is "Designer Whey". This is the best tasting Protein Powder that I have found and it is also not as high in Protein (18 grams per scoop) as the other products on the market. High Protein tends to upset my stomach and this product mixes easily and is absorbed readily into your body . I use the Vanilla and Chocolate. It is available at Target for under $20 for 1.72 Pounds/28 servings, that's .71 a serving. Other flavors are available at Rite Aid and smaller containers are sold at Trader Joe's.
I just made this quick and easy shake to stave off my hunger because who knows what time dinner is tonight.Put in Blender and Blend: (BTW-I have been using my good old, cheap Hamilton Beach for years and it does a great job!)
1 Cup Organic, unsweetend, Vanilla Almond Milk
1 TBS Coconut or Soy Creamer (optional-adds fat)
1 Scoop Chocolate Protein Powder
3-4 Ice Cubes

190 Calories
19 Grams Protein
3.5 Grams Fat (or less)
18 Grams Carbohydrates (or less)
15 Grams Sugar (Less if creamer is removed)
60 Mg Cholesterol
220 Mg Sodium
310 Mg Potassium

100% Delicious!

6 Small Meals: Example for Weight Loss

If you haven't heard by now, it is essential to eat every 3 hours to have a successful weight loss & diet plan. It fights hunger which is the culprit to diet failure. Eating every 2-3 hours or so with plenty of water revs up the metabolism. When you wait until you are starving to eat, you most certainly eat more and usually end up in gastric distress. Here is an example of my diet plan:

Before Breakfast:
1 glass of cool water with a pro biotic supplement (some require you to take after eating)

Breakfast:
1 cup Organic Oatmeal made with water
Add about 1 scoop of Whey Protein Powder
1 T roasted, chopped almonds
1/4 cup organic raisins or cranberries OR 1/2 mashed banana
Coffee or Green Tea
Vitamins (Multiple Vitamin/Calcium + D/Salmon Oil/Cranberry/Glucosamine-Chondroitin)
Take Vitamins with Water

ALREADY I HAVE HAD 2 GLASSES OF WATER!

Snack:
During my work out, I usually have a Small Apple + 24 Oz Water + 1 packet Emergen-C-Joint Health (in 8 ounces water)
After my workout I plan to eat with in 30 minutes or have a Protein Shake or a protein bar (watch out for sugar)

Lunch:
Large Salad made with lettuce, tomatoes, carrots, celery, bell pepper, sprouts, cucumber, mushrooms or anything you really want in a salad.
Add 6 ounces of protein like a grilled, boneless, skinless chicken breast
Use dressing sparingly or go light with olive oil and balsamic vinegar-1 TBS each
Drink water or tea

Snack:
String Cheese & Whole grain crackers (2)
Water

Dinner:
Broiled Wild Salmon made with a little olive oil, fresh garlic and herbs
2 cups steamed broccoli with lemon
Water or herbal non-caffeine tea

Night time Snack
Protein shake with water, powder and ice

Notice that I have incorporated 8 glasses of water per day. Everyone is different. this is why I drink about 16 glasses of water a day to replace what I have sweat and to keep my Diverticulitis in check.

Hi-Protein Bean & Tomato Salad

I just made this salad..I call it something from nothing which I often find myself faced with. I make up recipes from the ingredients I already have in the house. It can be hit or miss, but mostly, a hit with my family! :)
Beans are an excellent source of protein and an alternative to Meat. When beans are combined with Starchy Carbs, this makes a complete protein. This is why Beans and Rice are a great compliment for each other. This salad has tomatoes and no rice, so it should be a side dish and not a meal.
You may use your favorite beans and sub for the ones I list.
Ingredients:
1 Can each Garbanzo Beans and Kidney Beans Rinsed
1 cup halved cherry tomatoes
1/2 cup mixed fresh herbs chopped together (Rosemary, Lemon Thyme, Parsley, Basil and Oregano are in my garden)
3 TBS each Olive Oil and Balsamic Vinegar (To taste)
Salt & Pepper to taste
Method:
After rinsing the beans combine with tomatoes in a large bowl
Add the chopped herbs and Oil & Vinegar, Salt & Pepper and.....
Voila!

Burritos Magnifico

Ingredients:
1 Pound Leanest Ground Turkey or Beef
2 Tbs Olive Oil Separated
2 Cloves Garlic Minced and separated
1 Large Onion
1/2 cup each Chopped Green and Red Bell Peppers
1 Tsp Cumin
1 Tsp Chili Powder
1/2 Tsp Cayenne Pepper (to taste)
1/2 Tsp Paprika
Salt & Pepper to taste
1 Bag Organic, Frozen Corn, Cooked and Drained
1 Can Black Beans with liquid in pan, heated. Add Seasonings to taste
1 Bag Frozen Brown Rice, Cooked
1 Cup Grated Low Fat Cheddar Cheese
1/2 Cup Fresh Cilantro
Your Favorite Salsa ( I will come up with a recipe for this soon)
Method:
Saute: 1 Clove of Garlic, 1 Tbs. Olive Oil with the Ground Meat. Drain & set aside
Saute: 1 Tbs Olive Oil, 1 Clove Garlic, Onion and Peppers and spices together until the onions are clear. Add the meat and toss together until heated through, About 5 minutes, cover and turn heat off. Heat up Tortillas in the oven or Microwave
Place heated Corn and beans into bowls or assemble burritos near the stove as not to dirty any MORE dishes.
Assembly: Tortilla-Rice-Meat Mixture-Corn-Beans-Cheese-Cilantro
Roll the short ends up and fold the long sides together and Enjoy! They key is in the timing. I get the corn & beans going first so all you have to do is turn the heat off when they are ready.

The Dirty Dozen & The Clean 15

I have touched on the importance of consuming organic foods. Here is a guide developed by the Environmental Working Group based on data from nearly 87,000 tests for pesticide residues in produce between the years 2000 and 2007.
The Dirty Dozen-Worst First:
Peach
Apple
Bell Pepper
Celery
Nectarines
Strawberries
Cherries
Kale
Lettuce
Grapes (imported)
Carrot
Pear

The Clean 15-Best First
Onion
Avocado
Sweet Corn (beware of Monsanto)
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon (Seedless=Genetically Modified)
Broccoli
Tomato
Sweet Potato

Buying organic and locally grown foods has recently become part of my lifestyle. Yes, it costs more, however, I have learned how to make it last in these tough economic times and it really doesn't have to cost that much more if your know where to shop. Trader Joe's is my place to shop. They offer so many varieties of organic produce, meats, dairy and breads (and chocolate too)! I made the big switch at the beginning of the year and I have recently achieved my weight loss goal and I believe I have leaned up due to even better eating than usual. It truly feels good to eat "Clean"..Any comments are always welcome!

Blogger Buzz: Blogger integrates with Amazon Associates

Blogger Buzz: Blogger integrates with Amazon Associates

Exercise and Diet Myths

Myth: The more you sweat (esp. by extreme measures) while exercising, the more body fat is lost.
Fact: If you wrap yourself in plastic wrap (which I often see in the women's locker room) or rubberized clothing, you will definitely lose weight. However, this is only water weight you are losing, not fat. When you replenish your body with fluids and food that lost weight will return quite rapidly. One also risks heat injury by attempting to lose weight this way by keeping the heat in your core as opposed to letting it evaporate naturally.

Myth: You are able to burn fat from specific regions of the body by spot reducing.
Fact: Spot reduction has no factual basis. Fat is lost by all regions of your body while exercising and concentrating on specific body parts, will get toned, but the fat will not disappear.

Myth: Muscles turn to fat when you stop exercising regularly
Fact: Muscles cannot turn into fat. They are 2 separate and distinct tissues. One tissue cannot turn into another. With Muscles, you must use it or lose it or it will waste away.

Myth: Supplements are not effective
Fact: Science has not invented the magic pill just yet, but there are plenty of good choices for supplements out there and I will address this at a later date. Like the next time I write.
Hope all is well with ALL of my followers!

My Under-The-Weather-Workout & Diet on Tuesday

Menopause Madness is in full swing (yet again). It seems as though it is one big hot flash for a week now. I am going to take my temp just too see if I am feverish or just flashing...Not feeling too well with an upset stomach and headache, but ate my oatmeal with protein & some strawberries and vitamins, then took my dog for a 20 minute walk.
Stretching for a good long 30 minutes
Ab work for 20 minutes and
getting the patio ready to build the porch this weekend
Feeling better!
Resting to feel better for tomorrow & help my clients get through their sessions with a smile :)
Diet on a under-the-weather day:
Flax seed Oatmeal made with water and 1 scoop protein powder
6 Organic Strawberries
Water with Vitamins
1 Small organic apple with 1 Tbs organic peanut butter
Salad for lunch with lots of veggies & boneless, skinless chicken breast-homemade salad dressing
Water, water, water
String Cheese wrapped in no additive deli ham & thin slice of whole wheat sourdough toast
Stir Fry for dinner made with fresh veggies & baked tofu
Water, Water, Water
Hot tea
I know that this looks very light...it is an attempt to maintain my weight loss goal!
I eat more on a full workout day.
The inspiration for this article: There are no excuses anymore for me not to work out. As Danny DeVito said, "Excuses are like A__holes, everyone has one and they all stink!" Not really classy, but true ;)

Interval Cardio Work Out-Beginner-21 Minute Routine

In the hunt for answers to maintaining weight loss and cutting through plateau's I have realized that one must change the routine daily. I change up my cardio routine every day. An example for beginners:
Treadmill:
The correct way to stand on the treadmill to program it is: before walking, step on either side of the machine and then step on once the mill is moving.
Walk at 2 mph for 1 minute
increase pace to 3 mph and walk for 2 minutes
Increase incline to 1 and continue walking for 1 minute
Increase speed to 4 mph and incline to 2 for 3 minutes
Increase incline to 5 and walk (briskly) for 3 minutes
Decrease incline to 3 and walk for 2 minutes
Increase incline to 8 and walk for 2 minutes
Decrease incline to 4 and walk for 2 minutes
Increase incline to 10 for 1 minute
Increase incline to 15 (if you are able to) for 2 minutes
Decrease incline to 10 for 30 seconds and reduce speed to 3.8
Decrease incline to 4 for 30 seconds and reduce speed to 3.5
Decrease incline 1 and speed to 3.o to cool down for 30 seconds
Decrease Speed to 2 and stop after 30 seconds

I will try this one today and let you know how it works out.
My Goal: to burn 200 Calories
I am not so sure that the machines are correct with the calorie burn information, but it is a goal none the less and I am maintaining my goal, however, I switch machines and burn 800 calories a day (except Sunday).
Try it! And talk to me for motivation and life stories :)

20 Mid Morning & Afternoon Snacks

Notice how the Protein is accompanied by Carbohydrates and some (good) Fats too:

~1 Small Organic Apple/2 Tbs Peanut or Almond Butter

~1 Ounce Dry Roasted, Unsalted Almonds/1Small Pear

~2 Ounces Low Fat Swiss cheese or soy cheese/1/2 Apple/2 Whole Wheat Crackers-Stacked

~1/2 Cup Low Fat Cottage Cheese/Toasted Raisin Ezekiel Bread/1 Tsp Honey & Cinnamon

~Protein Shake: Ex: 1 cup Organic Almond Milk, 1/2 Banana, 1/2 Cup fresh Pineapple/ 1 Scoop Vanilla      Whey Protein Powder/3 Ice cubes Blend

~8 Ounces Plain Low Fat Yogurt /1 Ounce Trail Mix

~Cottage Cheese Dip for veggies: 2 Cups Low Fat Cottage Cheese/1 Cup Fresh Basil/ 1/4 C. Parsley/1 Tbs. Red Wine Vinegar/Splash Olive Oil/Salt & Pepper
Pulse in Food Processor until Smooth. Makes 4 servings

~Protein Bars: My favorite is Cliff Bars because they are not too high in protein which can upset your stomach, they are made with organic ingredients and are high in fiber...also high in sugar :( "Think Thin" bars have no sugar, but have sugar alcohols and are higher in protein so you MUST drink water with them or it will affect you stomach negatively.

~1/2 cup Seedless Red Grapes/Low Fat Baby Bel Cheese

~2 stalks Celery with Peanut Butter & Raisins "Ants on a Log"

~2 stalks Celery with 2 Tbs. Low Fat Whipped Cream Cheese and Cranberries

~1/4 cup Roasted Walnuts/1/4 cup Dried Cherries

~1/2 cup Cottage Cheese and 1/2 cup or 1 Fruit

~2 Sliced Hard Boiled Eggs on 1 slice Toast with Sliced Tomato and Fresh Basil

~1 Low Fat String Cheese wrapped in 1 slice No Nitrate/Nitrite Ham with Fresh Pear

~2 slices Cantaloupe wrapped in Prosciutto (2 thin slices)

~1/2 Avocado with 1 tsp Vinaigrette- Sprinkle of Toasted Walnuts

~ 2 Bell Pepper Slices wrapped in No Nitrate/Nitrite Roasted Turkey

~4 Artichoke hearts and 8 grape tomatoes with 1 tsp. vinaigrette

~Fresh Gazpacho soup with 1/2 quesadilla

Must Have Cardio Playlists!

I worked out for an entire year losing 70 pounds without an i-pod. I look back and think now, How Did I Do That? Since music is a huge part of my cardio program, have reached my goal of burning 200 calories in 20 minutes and since Music is a very personal thing, it is a little difficult to come up with a 20 minute playlist that would suit everyone so I will list 3 that come from my i-tunes Music, DISCO First:
ARTIST/SONG
Circ: Destroy she Said
Cascada: What Hurts the Most
Hillary Duff: Stranger
Ian Va Dahl: Castles in the Sky
Sting: Send Your Love-Remix

HIP HOP
Gnarles Barkley: Charity Case
Gorillaz: Feel Good
Wyclef Jean: Stayin Alive
50 Cent: Ayo Technology
B.o.B: I'll be in the sky

ALTERNATIVE
Breaking Benjamin: Diary of Jane
Incubus: Megalomaniac
Linkin Park: Don't Stay
Muse: Map of the Problematique
Paulson: Ultra High
Spoon: Don't you Evah

Now this is all for fun and most of the tunes have a good beat. That is the point. The music must have a good , fast beat for you to synchronize your body to the music. Make new goals for your cardio daily. sorry I don't have a Country playlist. If you have one, please share with me & I will post it!

My Cardio work out today:
20 minutes on Treadmill mostly walking at 4 MPH up hill between levels 8 and 15
20 minutes on Elliptical changing up levels of resistance and direction of foot movement
20 minutes on Arc Trainer changing levels of resistance
20 minutes outside with my dog! Very quick pace.

What do you do when you reach your goals? Make new ones!

Gym Intimidation in LA LA Land

When my story was published at about.com. The writer addressed the issue if gym intimidation that I had brought up in the article. It is not easy to motivate yourself when you are obese, especially at a prominent gym in Los Angeles, where all the pretty people live! I lived through this and something inside of my head kept me coming back. I was miserable. I wore men's baggy clothes. I was terribly depressed. I was certain that people were making fun of me, especially the men. When you are 210 pounds, you become invisible to the beautiful people. They look right through you and it is incredibly intimidating. "Optimal Fitness is Achieved Through the Infinite Power of Your Mind." This is my Mantra...this is how I got through it. Seeing results really helped me. My family's encouragement helped me get through it. The INCREDIBLE people I met at the gym got me through it. I lost those 75 pounds with hard work and dedication to myself. I became selfish with my time. My family learned how to deal with it. My family changed too. My Family's nutrition changed for the better!. I have influenced them to eat healthier and work out to stay fit. I am proud of what I have done and I give credit to everyone who has helped me along the way. My idea when I became a personal trainer is to help those women out there who were going through what I went through. I train women in-home so they don't have to deal with gym intimidation. I build their self confidence and train in a gentle, but powerful way of changing their lives as I have done so they can walk into a gym with their heads up high with pride.
The other day, a very dear friend of mine told me, "You own the gym". I was taken aback. I think I actually blushed! I thought about it and yes, I feel like I own the place. My self esteem has grown, yes, I still feel very modest about my accomplishments, but I walk with my head up high into the "Men's section" and don't feel intimidated anymore. The message here is If I can do it, anyone can. You just have to believe in yourself and it is rewarding for me to help those on their journey in any way that I can. There is no time than right now to start. Use a daily journal to write down not only what you are eating, but how are you feeling when you eat. Write down your thoughts and then re-read it before you go to bed. One foot in front of another and take every day as another blessing towards your goals. It truly can happen to you...be patient thought!

Best Ever Low Fat Banana Bread

Preheat Oven to 325
Grease Loaf Pan with 1/2 Tsp Earth Balance Margarine
Ingredients:
1+1/4 Cups Whole Wheat Flour
1 Tsp. Baking Soda
1/2 Tsp Salt
1/2 Tsp Cinnamon
1/2 Cup Egg Whites
1/2 Tsp Vanilla
1/2 cup Organic Sugar
1/4 Cup Natural Applesauce w/cinnamon
3 Medium ,Very Ripe, Bananas, mashed

Topping: 2 T Brown sugar + 1 T Earth Balance Margarine


Preparation:
Sift Dry Ingredients and set aside
Whisk together egg whites and vanilla
Whisk together applesauce and sugar in a separate bowl
Add egg mixture to applesauce mixture and stir to mix
Add slowly the dry ingredients to the egg/applesauce mixture
Add mashed bananas and mix together
Pour mixture into prepared loaf pan and top with topping mixture
Bake for 50-60 minutes or until firm when shaken.
Cool on rack for 1 hour
Loosen from sides of pan with a knife and invert on top of rack**Hint** place paper towel over the top of the bread when inverting to save the sugar topping (so yummy).

This recipe is very low in fat since applesauce is used instead of oil and egg whites instead of whole eggs This can be done with most bread recipes as well as the boxed mixes of breads and Gluten Free Boxed Mixes But, beware this is also high in sugar and carbs....moderation is the key once again :)

Delayed Onset Muscle Soreness (DOMS)

Ok, yesterday I felt so guilty about not getting up early to meet up with the girls at the gym that I did my workout at home and I am paying for it today :( It was a hard night of sleeplessness the night before and I needed to rest. At my age, (52) when your body says rest, you listen very carefully or you pay the price of a lower resistance to illness. After sleeping in a bit and a couple of cups of coffee and a light breakfast of organic oatmeal with whey protein powder, I decided to kick it into gear. It was absolutely beautiful outside, but a little chilly so I dressed in layers and took off down the street. Here is my workout:
Walk-quick walk for 1 minute-Slow jog for 50 paces-quick walk for 50 paces-Stretch legs in low lunge position-Stretch upper body. Walk at a quick pace for 50 paces and then jog for 50 paces-slow down to a quick pace for 5 minutes.
Walking Lunges 25 reps-slow jog for 50 paces-Walking lunges 25 reps-slow jog for 50 paces
Squats 25 reps-Stretch-walk at slow pace-walk at a quick pace-jog for 50 paces-Squats 25 reps
Quick walk for 5 minutes-jog for 50 paces-walking lunges 25 reps-Squats 25 reps
Quick walk for 5 minutes-jog the rest of the way home.
Cool Down-Stretch Drink Water
Outside in the Sun:
Legs on Mat with Stability Ball-Standing w/ hands on ball-Kickups 25 each leg-2 sets
Lying on Mat 100 adductor presses with ball
Ab Workout on Mat with Stability Ball
Sitting on Ball: 50 Crunches-50 reach ups-50 oblique crunches each side-Repeat
Lying on Mat: 50 Leg Lifts-50 Bicycles-50-Reach Ups-50 Reverse Crunches-50 Crunches
Stretch and Breathe
Drink Water
It took me about 1.5 hours to do this workout. Today I have DOMS in my quads big time and lucky me, I like the pain, cause it means I worked hard and this is rewarding for me. Now it is my mission and passion to motivate others to find within themselves to 1)get started 2)stay with it 3)live longer
I am taking the day off today since Hubby is home from work and it is his Birthday Weekend and need some quality time...but I will be at the gym in the morning to kick my own butt again!
Working on the low fat Easter Brunch and will post the menu a little later :)

The I am So Tired, BUT still doing my Kick-Butt Work Out

It's only Tuesday and I am exhausted and really had to push myself to go to the gym today, but I accomplished a lot and I may take a nap in a little while :)
This is what I did:
16 minutes on the Elliptical~ Burn 200 Calories (4 minutes less than yesterday)
22 minutes on the Treadmill-Interval training-Burn 200 Calories
Stretch on Mat
20 Squats
Small Circuit on mat:
1 Leg Hip thrusts 25 Reps each leg then hold the raised leg at the angle of the other knee for 60 seconds Stretch it out!
Leg Lifts-No Hand Thrusts-Reg. Crunch 25 Reps Each
Adductor/Abductor Presses 4 sets of 25 Reps each
REPEAT ROUTINE
Machines:
Leg Press 130# 1 set of 20 then 1 leg at a time @ 70# 1 set of 20
Dead Lifts with 25# bar 3 sets of 20 reps each
Cable leg work with strapped ankle 35# 3 sets of 20 of 3 positions
Calf Raises- 2 sets of 20 reps
Back Extensions- 2 sets of 20
Arc Trainer Cardio-20 minutes Burn 200 Calories
Stationary Bike 15 minutes-Burn 200 Calories
Yes indeed I did kick my own butt again and I feel Great, still tired though-(My shows were on late last night..LOL) so I will give myself a quick 20 minute power nap
My weight after the Holiday's=151 My weight today after my work out 146 My lowest weight when training-3 years ago 135. I looked a little drawn, so I feel better and look better with a little extra poundage, especially when aging is becoming a very sensitive issue!
It is very important to switch up and challenge your cardio daily. I will post an example of Interval Training when I wake up :)

Clean out your Pantry!

If you are able to do this, please go into your pantry and fridge and throw away the following:
White Flour, White Sugar, Sugar Substitutes (artificial sweeteners), Vegetable Shortening, Candy Bars, Cake, Chips, Cookies, Hydrogenated Oils, Milk Chocolate, Pretzels, Sugary Cereals, Syrup, White Rice, Powdered Milk, Canned foods, Pudding, Cold Cuts, Soda Pop, Diet Soda, Ice Cream, Yogurt with Sugar,  a condiments that contain sulfites or preservatives, and foods contained in non-lined metal cans (metal leaches into our foods).
Is your trash full? If you feel badly about throwing away your food, donate it to your local shelter if possible. Here is another alternative, the next time you shop, make sure your cupboards and fridge are empty, clean it out with some white vinegar and water to remove old food and bacteria,  and do not purchase any of the above mentioned items and place in your cart the following substitutes for the above:
Whole Wheat Flour, Organic or raw sugar, Honey, Olive oil, Organic Canola Oil, Protein bars, Non-Salted Blue Corn Chips (eat in moderation-still high in fat and salt), "Earth Balance" Margarine, Dark Chocolate, Oatmeal, Brown Rice, 1% Organic Milk, Organic Soy or Almond Milk,  Jarred tomato sauces and veggies (fresh is best though) Fresh Fruits and Vegetables (Frozen is OK too), Organic low fat yogurt or soy yogurt-plain ~add fresh fruit and cinnamon to sweeten, Cold Cuts with no nitrites or nitrates, Sorbet or organic soy ice cream are lower in fat than ice cream , but still high in sugar-splurge a little sometimes, Diet soda is poison-read up on it!, limit your Juice intake to 1/2 cup-whole fruit is better. Look at the labels to learn a wealth of information about what you are about to consume!

Here is a great afternoon snack:
1/2 cup low fat Cottage Cheese Blended with fresh basil, 1/2 tsp apple cider vinegar a little olive oil and salt & pepper to taste. Serve with Fresh, Raw Veggies.

What's for dinner?