Monday, June 28, 2010

Blueberry Oat Muffins

Looking for a healthier version of a blueberry muffin?  This one is to die for!


1 cup all-purpose flour

1 cup oats (old fashioned or quick)

1/3 cup brown sugar

3 teaspoons baking powder

1/4 teaspoon cinnamon

1/2 cup (4 ounces) AllWhites®

1/3 cup vegetable oil

1/3 cup milk

1/2 teaspoon vanilla

1 cup fresh or frozen blueberries


1. Heat oven to 400°F. Combine flour, oats, brown sugar, baking powder and cinnamon in large bowl; mix well. Stir in all remaining ingredients except blueberries just until moistened. Gently stir in blueberries.

2. Fill 12 paper lined or greased muffin tins 3/4 full with batter. Bake 18 to 20 minutes or until lightly golden brown and toothpick inserted in center comes out clean.

Nutrition Facts:

Serving Size: 1 muffin
Calories: 156
Total Fat 7 (g)
Sat Fat 1 (g)
Trans Fat 0 (g)
Cholesterol 1 (mg)
Sodium 144 (mg)
Carbohydrate 21 (g)
Dietary Fiber 1 (g)
Sugar 8 (g)
Protein 4 (g)
Calcium 88

Saturday, June 26, 2010

Southwest BLT salad


bagged salad mix

1 cup bacon, crisp & crumbled

1 medium tomato, chopped

1 green onion, chopped

1/2 cup Monterey Jack cheese, shredded

1 flour tortilla

2 Tbsp fresh cilantro, chopped (optional)

Your favorite Ranch dressing

Make the tortilla strips:

Spray tortilla lightly on both sides with cooking oil (like Pam). Cut tortilla into strips (approx 1" wide). Bake strips at 350 degrees F for about 5-10 minutes until slightly golden.

Make the salad:

Divide salad greens onto 4 salad plates. Top salad with bacon, tomatoes and green onions. Sprinkle with cheese, tortilla strips. Optional - sprinkle cilantro. Drizzle with dressing.

Thursday, June 24, 2010

Better-for-You McDonald's Breakfast Choices

It is hard to eat healthy when you are on the run!  Here are some better breakfast choices from McDonald's:

•English Muffin (no butter): 140 calories, 1.5g fat, 0g saturated fat, 0g trans fat, 260mg sodium, 27g carbs, 2g fiber, 5g protein.

•Egg McMuffin: 300 calories, 12g fat, 820mg sodium, 30g carbs, 2g fiber, 18g protein.

•Scrambled Eggs (two): 170 calories, 11g fat, 4g saturated fat, 0g trans fat, 180 mg sodium, 1g carbs, 0g fiber, 15g protein.

Wednesday, June 23, 2010

Summer Salad

Looking for a yummy summertime salad? Try spinach topped with fresh raspberries, blackberries, blueberries, strawberries, cinnamon candied almonds & a little poppy seed dressing. makes for a delicious lunch.

Tons of Calories in Designer Coffees

Coffee is usually a safe diet option with only about 5 calories.  That is, until you start adding flavors to it. Then the calories start racking up. In fact, some fancy coffee drinks amount to the same caloric intake as an entire meal.

The largest size of Starbucks’ Dark Berry Mocha Frappuccino, a limited for summer-time offer, contains a whopping 561 calories. Speaking of whoppers, a flame-broiled Whopper from Burger King isn’t much more at 670 calories

The Rule of Five

When shopping for cereal, check the Nutrition Facts label using the Rule of Five as a guide. Ideally, cereal should have less than 5g of sugar and 5g or more of fiber per serving. The Rule of Five is not set in stone. If a cereal is very low in sugar, it's okay if it's a little lower in fiber. Oatmeal, for example, has only 4 grams of fiber per serving but 0 grams of sugar. On the other hand, cereals that contain dried fruit may be higher in sugar. Just be sure that most of the sugar is, indeed, coming from fruit and not added sugars. (If sugar or corn syrup is among the first few ingredients in the list, take a pass).

Get Healthy With Tuna!

Eating more tuna might just be the trick to making you a healthier, happier person. It’s a natural source of Omega-3 Fatty Acids that supports heart-health, promotes brain and eye health, and may have a role in reducing symptoms of depression. Check out for tasty tips on how to incorporate tuna into your everyday life in delicious and healthy recipes. Go ahead — eat StarKist tuna and get ‘kist for good health!

Saturday, June 19, 2010

Sign up for FREE Curves Fitness Plan + Free Tuesdays!

Here is a great offer from Curves to help us all get in better shape for the summer.

Right now you can request a FREE Fitness Plan and for a limited time get FREE Tuesdays.

For the nearest Curves location, check out their locator.

Thursday, June 17, 2010

Simple Exercises for the Playground

Make the most of your time by working out while your kiddos are playing at the park.

The Swingset is a perfect tool to use for stability and core exercises. Target your abs by sitting on the swing and leaning back about 45 degrees. Hold your legs straight out in front of you and cross them over one another in a “scissor” motion. Do 12 to 15 sets

Use the Monkey Bars for chin ups or pull-ups, which will effectively tone your triceps, biceps, core and back. Aim to do five pull-ups; work up to 12 to 15.

Stand facing away from the slide and rest your left foot on the bottom of it; place your hands on your hips. Bend your right knee until your right thigh is almost parallel to the ground, but don't let your knee move farther forward than above your toes. Return to starting position by pressing through your right heel. Do 12 to 15 reps, then repeat with the other leg.

While your kids play on the jungle gym, use it to strengthen your arms with a standing push-up. The father back you stand from the gym, the harder the push-ups become. Do 12 to 15 push-ups.

Park Benches are not just for sitting! Target your shoulders and triceps with a bench dip. Place your hands on the edge of the bench seat and your feet angled in front of you. Lower yourself off the bench with your hands until your elbows are at about a 90-degree angle, and lift back up.Do 12 to 15 reps

Tuesday, June 15, 2010

Steak and Mango Wraps

1 Tbsp dijon mustard
3 Tbsp fresh lime juice (from 2 limes)
1 Tbsp olive oil
1/2 red onion, sliced thinly
1 sweet red bell pepper, cored, seeded, and cut into thin strips
1 mango, peeled and cut into thin strips
4 (10 inch) whole wheat tortillas
4 cups spinach, trimmed, washed and dried
1 lb of cooked beef, very thinly sliced, room temperature (I grilled up some steak and seasoned it with Montreal Steak Spice)

In a bowl, whisk together the mustard, lime juice, olive oil, and a pinch of salt and pepper. Set aside. Toss the onion, red pepper, and mango together and then drizzle the dressing over top. Toss again to evenly coat.

Divide the spinach between the four tortillas. Top with the mango mixture and beef, then roll up.

Makes 4 wraps

Monday, June 14, 2010

Hip Hop Dance Workout

I love this workout!

KettleBell Swing

Have you ever really wondered how to perfectly execute the KettleBell Swing? Well, wonder no longer… absolute fitness are here to help.

Below is a short clip showing you the technique in full motion with some teaching points to go along with it – have a watch, then give it a try.

Food Calorie Calculator

As you get ready to snack you might find yourself wondering, how many calories are in this? Using this site you can find nutrition facts including calories, fat, carbohydrates, protein, sugar, fiber in over 37,000 foods and beverages.

Saturday, June 12, 2010

Butt exercises: Look hot in jeans

5 Foods to Flatten Your Abs

100's of sit-ups and you still have a bulging belly? Try replacing some of the food you are eating with these 5 foods for flatter abs:

Orange Fruits and Veggies: According to a recent review from Copenhagen University Hospital, the best way to whittle down your waist is to replace carbohydrates from sugar and refined grains (like white bread) with carbs from fruits and vegetables. Orange-hued foods were found to be the most effective substitutes. Make sure you are eating the real thing, and not just juices.

Lean Meats: You should be getting about 25 percent of your daily calories from protein, but you should make sure to choose lean sources like poultry, fish, low-fat yogurt, and fat-free milk to keep calories down. Nuts are also high in protein, but can also be high in calories, so eat them in moderation, roughly a handful a day.

Protein helps to keep you feeling full and boost your energy, aiding in your weight-loss efforts. According to research from Skidmore College and Copenhagen University Hospital, eating additional protein is especially helpful for those over 40 in reducing abdominal fat.

Nuts: A recent survey of more than 8,000 Americans found that selenium, a cancer-fighting mineral, seemed to also lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.

Several foods contain selenium, so it’s hard to know if you’re getting your recommended 55 mcg per day. The best sources are nuts (especially Brazil nuts), whole grains, poultry, red meat and seafood. Foods rich in vitamin E, such as nuts and seeds, will increase the effectiveness of selenium in the body.

Wine: Several studies suggest that light drinking protects against weight gain around the waistline in women. Data reviewed by the National Center for Health Statistics points to one 4-ounce glass of wine as the best bet.

The key to boozing and losing is the “less is more” philosophy. While one glass has great health benefits, having more is just going to add inches to your waist.

Fish: There’s a difference between good and bad fats. Eating good fats like monounsaturated and omega-3s make it easier to stay slim, according to recent research. Healthy fats, like monounsaturated and polyunsaturated fats, are found in fish, nuts, olive oil and avocado, while the bad fats, like saturated and trans are found in butter, shortening, pre-packaged cakes and cookies.

Romaine Salad With Tomatoes and Bacon


4 slices bacon
1 head romaine lettuce, cut into strips (6 cups)
1 cup grape tomatoes, halved
4 scallions, sliced
4 to 6 tablespoons bottled Caesar dressing


1.In a skillet, cook the bacon over medium heat until crisp, 6 to 8 minutes. Transfer to a paper towel-lined plate. Break into pieces when cool.
2.In a large bowl, toss the lettuce, tomatoes, scallions, and bacon with the dressing.

Wednesday, June 9, 2010

Want Flat Abs? Add These Foods To Your Diet

Hoping to get flat abs?

In addition to regular cardio workouts and exercises that target the muscles in your mid-section, the foods you eat can help get your belly super slim too. Check out these six superfoods that are good for you on the inside and on the outside too — add them into your daily diet and you’ll be showing off a toned, flat tummy in no time:

Blueberries and blackberries are packed with antioxidants

Avocados are packed with monounsaturated fat — the “good” fat. Monounsaturated fats level out blood sugar levels and keep your body from storing fat around you belly.

Green Tea
Another source of antioxidants, green teas also rev up your metabolism and make it easier for your body to burn fat. Drink three cups a day for optimal benefits.

Fat-free milk — and even better fat-free chocolate milk (yay! a treat too!) — has been shown to aid post-workout muscle recovery better than any sports drink. The super-combo of protein and carbs in low-fat chocolate milk is “just right for refueling weary muscles,” says William Lunn, PhD, an exercise scientist at the University of Connecticut.

We know that the probiotics in yogurt help digestion, which helps relieve bloat and fullness than can hide the six-pack underneath! Try to have a cup of yogurt each day to keep your belly full of the good bacteria that banishes the bad bacterias that promote icky bloat

Adding Sweetness Without Adding Calories

One of the hardest parts of a diet can be dealing with a sweet tooth. You can bring out the natural sweetness of cantaloupe, honeydew or papaya by cutting the fruit into chunks and squeezing fresh lemon juice over them.

Baby Food Diet: Should You Try Hollywood's Newest Trend?

Hollywood has gone baby crazy - baby food that is. Eating baby food is the new celebrity diet trend. Should you try it? Here's a quick pros and cons run down to help you decide:

Pro: No need to cook—just throw a bunch of jars of baby food in your bag and go.

Pro: They're automatically portion controlled!

Con: Have you ever seen a baby eat peas? They might not be tasty enough to sustain you long term.

Pro: Baby food is low in additives and preservatives.

You might lose weight, but it is probably better to keep eating like a grown-up!

Monday, June 7, 2010

California Avocado, Bacon and Tomato Salad recipe


8 slices bacon, cut into 1-inch dice
4 thin slices red onion
2 cups assorted lettuces, such as romaine, arugula, escarole and watercress
2 ripe, fresh California avocadoa, seeded, peeled and cut into 1/2-inch dice
4 medium tomatoes, cored and diced


Mix the above ingredients and add Croutons and Dressing

Faux Fries