Healthy Substitutes for Holiday Baking

Add nutrients while shaving off calories of your favorite holiday recipes. Using fruit and veggie purees will make your desserts denser! Try a 25 to 50 percent trade to find the right ratio.

1. Applesauce: The mild flavor of unsweetened applesauce works particularly well in muffins and cakes. Use an equal amount to replace some of the butter, oil or shortening.
You’ll be adding three grams of fiber for 102 calories for each cup of applesauce.

2. Canned Pumpkin or Sweet Potato Puree: Substitute either one for fat in a one-to-one ratio in spice breads, spice cakes or chocolate desserts. You can also add a can of pumpkin to a box of brownie mix in place of the eggs and oil. You’ll be adding a healthy does of immune-boosting vitamins A and C.

3. Prunes or Dates: These add richness and deepen the color of gingerbread and brownies. Blend a half cup with six tablespoons of water until smooth, then use the puree to replace an equal amount of fat. You’ll be adding a good source of iron and nearly two grams of fiber.

4. Bananas: Avoid adding bananas to anything you don’t want to taste vaguely fruity. Try substituting half the amount of the oil called for with the same amount of mashed bananas. You’ll be adding 487 milligrams of potassium, for each banana.

 

Adapted from Fitness Magazine, November/December 2012
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Take Eating Success Tips From Japan

Did you know that the obesity rate in Japan is less than 4 percent? Is it because their traditional diet is the healthiest in the world? Possibly. Give it a try and see if you think their diet is healthier than Americans.

Japanese have miso soup with just about every meal, including breakfast! Women who eat broth based soup five to six times a week are more likely to have healthy BMIs than those that skip out on soup. Miso soup is surprisingly easy to make (and its part of the Ultimate Reset diet!). It can help you feel full longer and regulate your calorie intake for the day. So try starting your day with soup.

Make a rainbow on your plate. Ok, not, literally, but there’s a Japanese proverb that says, “Not dressing up the meal with color is like sending someone out of the house without clothes.” Try to incorporate five hues – red, blue-green, yellow, white and black – into every meal (Skittles and M&Ms don’t count). You’ll take in more low-calorie, high-fiber fruits and vegetables.

Don’t listen to your mom’s voice, “You have to finish your plate before you can be excused.” Yeah, you might be wasting food, but you need to stop while you’re ahead. Your goal is to finish eating when you are 80% full, not 110%!

Try these tips for a week, and then come back and let us know how it went!

Adapted from Fitness Magazine, October 2012
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Take Eating Success Tips from France

French women have the lowest average body mass index in Europe. So why wouldn’t it make sense that we should see what and how they are eating.

French women eat slowly. Meals in France take about 45 minutes. When is the last time you sat down and took time to eat? Spread out your meal into courses, at least three.

Lunch is a big deal in France. Keep breakfast and dinner small, make lunch your main meal. Lunch might include soup, salad, a chicken entree with at least one vegetable, and a light dessert, like sorbet.

Include dessert. Yes, that’s right, include dessert at the end of each meal! Now, we’re not talking brownies, cakes, cookies, ice-cream or other typical American dessert. Instead, enjoy a petite treat like a piece of dark chocolate, an espresso or an after-dinner drink. After you put this into habit, this should signal your brain that the meal is over and its time to stop eating.

Give these a try for a week and let us know if it works for you!

Adapted from Fitness Magazine, October 2012
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Do You Need Protection from Your Fitness Club?

You think you are doing the right thing, going to the gym to get fit and healthy. But could there be health dangers hiding in your gym’s equipment?

Fitness Magazine wrote an article about Germs At the Gym in their October 2012 issue. What do you think, is there reason to be cautious? If you work out at home, do you think the same concerns apply to your home equipment?

 

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Healthy Families

Here are some great tools to help you get your family fit! Share other ideas you have!

Get Started: At http://ymca.net/healthy-family-home/getting-started.html you can print the Quick Start Kit, packed with fit tips and ideas for healthy food choices, and the Progress Tracker, which you can post on your fridge.

Organize Your Game Plan: Get great tips on making healthy changes and download family-workout-calendar templates at http://www.letsmove.gov.

Host A Healthy Child Party: Get your friends together and host a Healthy Child Party! Get details at http://www.healthychild.org/main/

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Struggle to Find Time for Fitness?

Some things to remember when trying to fit in fitness in your busy schedule:

  • Make it convenient
  • Be flexible
  • Stop beating yourself up if you miss a workout – It is OK to miss a workout once in a while. It doesn’t mean the whole thing is ruined. Life happens. Priorities shifted that day, so what? Start where you left off. No big deal.
  • Make yourself a priority. Remind yourself that unless you are healthy and taking care of yourself, you won’t be able to help those around you, do your job well, or meet your obligations.

How to Fit in Fitness:

  1. Workout anyway – when you don’t feel like working out, promise yourself that you will workout for just 5 or 10 minutes. Most likely once you get started you won’t stop, but if you do, 10 minutes is better than 0.
  2. Wake up early – get up 30 minutes earlier than you normally do and use the extra time to walk on your treadmill, take a brisk walk around the neighborhood or do a short fitness video like Beachbody’s 10 Minute Trainer with Tony Horton.
  3. Use a calendar – schedule your workouts like an appointment. If you don’t think that will keep you accountable, find a workout partner to meet you somewhere or an accountability partner that you can call just to say you are going to or just finished your workout. Be someone else’s accountability partner. Helping others to achieve their fitness goals is a great way to keep yourself motivated.
  4. Do housework like you mean it – turn on some music that gets you moving; then mop the floor, scrub the bathtub or do other housework at a pace fast enough to get your heart pumping. Outdoor work counts, too.
  5. Take the stairs whenever you can.
  6. Don’t look for the close parking spot.
  7. Instead of taking a coffee or smoking break at work, take a fitness break. Take a short walk around the parking lot.
  8. Start a lunchtime walking group – the regular routine and the support of your co-workers will help you stick with the program.
  9. Be active while watching TV. Use hand weights, ride a stationary bike, walk on a treadmill or do a stretching routine during your favorite show. Here’s a new one: get off the couch to change the channel or adjust the volume! Nowadays its hard to find these controls actually on your tv, so leave your remote somewhere other than next to you on the couch.
  10. Involve the whole family – never turn down an invitation to do something active. If your kids want you to go for a bike ride, make the time to do it, even if you can only go for 5 minutes.
  11. Start an after dinner walking group with your neighbors – set a time that everyone will meet outside and walk the neighborhood.
  12. Join a sports team.
  13. Register for the Beachbody Challenge with your Team Beachbody Coach and log your workouts in WOWY for additional accountability and a chance to win CASH!

I want to leave you with this quote from Tony Horton, founder and trainer of P90X. Write this down and post it on your bathroom mirror, on your refrigerator, on your TV remote, and on the side of your computer monitor.

“The Joy of Discipline or the Pain of Regret. Which will it be today?”

 

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Black Friday – Cyber Monday SPECIALS!!!!

Black Friday Specials on sale through Cyber Monday! Or while supplies last!

All products/packages come with free online coaching from Christy Carter, OC Fit Coach. Click on product to learn more or to place order.

P90X with 3 Single Serve Shakeology Packets - $99 ($137 value)

P90X Challenge Pack with a month of Shakeology HD and online club membership, and free shipping - $205 (Over $250 value)

TurboFire $53 (Regular Price $119.70)

TurboFire Challenge Pack with a month of Shakeology HD and online club membership, and free shipping – $205 (Over $250 value)

Power 90 - $44.90 (Regular Price $59.85)

Power 90 Challenge Pack with a month of Shakeology HD and online club membership, and free shipping – $160 (Over $190 value)

Body Gospel$24.95 (Regular Price $79.90)

Body Gospel Challenge Pack with a month of Shakeology HD and online club membership, and free shipping – $180 (Over $210 value)

Hip Hop Abs - $24.95 (Regular Price $59.85)

Hip Hop Abs Challenge Pack with a month of Shakeology HD and online club membership, and free shipping – $160 (Over $190 value)

Ten-Minute Trainer$59.90 (Regular Price $79.90)

Ten-Minute Trainer Challenge Pack with a month of Shakeology HD and online club membership, and free shipping – $180 (Over $210 value)

Squishy Ball - $3.95 (Regular Price $12.95)

 

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Oven Roasted Honey-Glazed Sweet Potatoes

Here’s an alternative to candied yams, which may seem healthy, but when you add all that sugar, you are adding a lot of calories. Try this healthier side dish with your holiday meal or any day!

Check out the full recipe at Food.com Honey-Glazed Sweet Potatoes

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Pear, Prosciutto & Hazelnut Stuffing

Here’s a healthier stuffing for your Thanksgiving dinner. You can make part of it the night before!

Stuffing

Crisping the prosciutto and toasting the nuts adds a powerful punch of flavor to the stuffing without going overboard on fat. Diamond Brand now makes packaged chopped hazelnuts, available in most major supermarkets, which will cut down on the prep time.

Check out the full recipe from Eating Well at Pear, Prosciutto & Hazelnut Stuffing.

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Garlic Veggies with Quinoa

I recently visited my mom, and still being on the Ultimate Reset (UR) high, I wanted to introduce my mom to some of the healthy recipes that my husband and I enjoyed from the UR and still enjoy eating. She was not too fond of the beets in the recipe I made her, so I wanted to share this recipe that I made tonight, to hopefully help her, and you, find a quick, easy, healthy recipe that you can make.

Garlic Veggies with Quinoa

Ingredients:

1 small head broccoli, cut into bite-size florets
2 carrots, cut in thin diagonal slices
1 medium zucchini, cut in chunky half-moons
1/2 red bell pepper, cut in 1-inch strips
4 tsp. extra virgin olive oil
2 Tsbp water
Juice of 1 small lemon
2 or 4 cloves garlic, crushed (or more, to taste)
3 tsp. Bragg Liquid Aminos (optional, but highly recommended!)

Preparation:

Heat oil in large saute pan over medium-high heat. Add garlic and stir 15 to 20 seconds. Add carrots and broccoli. Stir frequently for 1 minute. Add water and cover for 1 minute. Uncover and add zucchini and bell pepper. Cook, stirring, for a few minutes until almost tender. Add lemon juice and aminos (if desired) and remove from heat. Veggies should be cooked, but still crisp.  Serve with cooked quinoa.

Serves 2.

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