Fit Tip Thursday's

Week #7 Tip - Lymphatic System

Your lymphatic system is responsible for cleansing toxins but it does not have a pump. The only way is with exercise! Research shows bouncing on a stability ball for 2 min helps your lymphatic system flush toxins, cellulite & waste products thus improving immune function. Sit on ball & keep feet in contact w/floor, bounce for 2 min. Boost immunity & bounce your way to optimum health!

Side Note for the Ladies: I recently learned that antiperspirant (not deodorant) has aluminum in it. Articles in the press have warned that antiperspirant with aluminum can cause breast cancer; the aluminum can be harmful as it is absorbed through the skin into the lymph area (near the breast). Before throwing away all of your deodorant note I did a little research and neither the National Cancer Institute or the FDA are aware of any conclusive evidence linking the use of underarm antiperspirants to the development of breast cancer. If you want to play it safe check out some men’s deodorant, many of them do not include aluminum. Or stick to a deodorant only (no antiperspirant), something like “Toms“ or “Adidas Aluminum Free”, they do not include aluminum. More info read this article by the NCI: http://www.cancer.gov/cancertopics/factsheet/Risk/AP-Deo

Tom's & Adidas are aluminum free

Check the back of your deodorant - most of them show the active ingredient is Aluminum ☹

Gardening with Grandma

Doesn't get much better than time with Grandma in the dirt. Gavin had so much fun. He even loves looking at the pictures and talking about his dirty hands. Soon he'll be pulling weeds, mowing the lawn, and trimming the trees at our house!

Spokane Visit

The first weekend in May we went up to Spokane for our annual Spring visit (and Bloomsday 2011). We had a great time with the entire family and are looking forward to going back in June.

Scrumptious Sundays

Rocco's Fettuccine Alfredo
8 ounces whole-wheat fettuccine
1 tablespoon butter
3 garlic cloves, minced
2 teaspoons cornstarch
Pinch of ground nutmeg
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup 5 percent Greek yogurt
Salt and freshly ground black pepper to taste

Bring a pot of salted water to a boil. Add fettuccine; cook according to package directions. While pasta cooks, melt butter in a large nonstick saute pan over medium heat. Add garlic and cook two minutes. Combine cornstarch and nutmeg in a small bowl; whisk in chicken broth until smooth. Pour into saute pan, raise the heat, and bring sauce to a simmer, whisking occasionally. Whisk in 1/2 cup of the cheese until melted. Remove pan from heat. Whisk in yogurt until smooth. Toss fettuccine with Alfredo sauce. Season with salt and pepper. Top pasta with remaining cheese. Serves four.

Hendricks Variation: We added chicken, broccoli, and mushrooms. This is so, so, so good!! Feels like you're eating the guilt of Fettuccine Alfredo, without the calories and fat. Definitely a Hendricks favorite.

CALORIES PER SERVING: 336
CARBS: 47 G
PROTEIN: 18 G
FAT: 10 G

Fit Tip Thursday's

Week #6 Tip - Produce Planning

This weekend go to the grocery store and stock up on produce. Lots of veggies and fruit!! Bring it home and wash it all and then start preparing. Slice cucumbers, tear lettuce, peel carrots, trim grapes, remove stickers and wash apples and pears, core & cut bell peppers. If you have plenty of fruits and vegetables available during the week you'll be more likely to grab a fresh, healthy snack rather than chips, cookies, crackers, or other. Fresh produce can be expensive so buy what is on sale to save money; you'll get a variety each week and might even try some new things. Looking for some real adventure, try a food co-op. Not sure what this is all about, check out Bountiful Baskets. You get a large basket full of fruits and vegetables for only $15. They have locations all over the country and 3 locations in Spokane. You can also like them on Facebook http://www.facebook.com/pages/Bountiful-Baskets-Food-Co-op/40869244381 to see what recipes and ideas they have.

Fit Tip Thursday's

Week #5 Tip - Reward Yourself

If you lost weight this week, reward yourself (not with food!). Go purchase something new, something to help with your weight loss goals. A new piece of workout equipment. There are lots of tools out there that are small, easy to store or carry around, and inexpensive. Target actually has a great selection. Most equipment includes a 30-60 minute DVD workout as well. Some ideas: Medicine Ball, Yoga Mat, Weights, Pilates Ring, Resistance Bands, Stability Ball. They're all great ideas and can help you create a quick easy workout at home. Congratulations on sticking to your goals - now go reward yourself!!

Fit Tip Thursday's

Week #4 Tip - Step Outside The Box!

Belong to a gym? Check out their class schedule. Sign up for a class you've never done, but always been curious about. Pilates, Yoga, Kickboxing, Spin...most gyms offer free classes with your membership. Don't belong to a gym, then go for a walk. Pick a route near your house, rain or shine - it's nice to get out and enjoy the fresh air. Start with 20 minutes and increase your time a little each day. Try walking 3 times a week. If you don't have time when you get home to go to a class or for a walk, try utilizing your lunch hour. Physical activity should be part of your weight loss journey, but not to the point you regret it...just do it!

Fit Tip Thursday's

Week #3 - Exercise can be easy, fun, and only take a few minutes

Exercise: the dreaded word many of us hate to hear! Hello!!! You’re in a biggest loser contest, have you watched the show? They exercise! It’s easier said than done when we all have jobs, families, kids, sleep, etc. taking up all of our time. Here is a way to fit in some exercises that won’t take up much time, but if you start now and are disciplined you will see results by the end of the contest. Pick 3 exercises, only 3 (suggestions below). Make this part of your night time routine, right after you brush your teeth, every night! If you haven’t exercised for a long time start with 1 set of each, if you’re up for more do 2 or 3 sets, but not more than 3. Completing 3 sets of 3 basic exercises will take you less than 10 minutes, for most of you less than 5. You probably won’t even work up a sweat but you will be slowly building your muscles. Time to pick your 3!

Sit-ups

Crunches

Push Ups

Stationary Lunges

Squat Thrusts

These are all simple exercises that don’t require equipment, only a floor. If you want other ideas try Google “couch exercises” or “exercises without equipment”. Remember the key is to pick 3 and keep it to 5-10 minutes (otherwise you’ll go back to what you do now…nothing)

Easter 2011

Most toddlers scream at the thought of mommy putting them on the lap of a big white scary looking fur ball. Gavin LOVES the Easter Bunny!! Couldn't get enough of him. We went to two egg hunts, one on Saturday and one on Sunday. The line for kids to see the Easter Bunny was about 25 kids long, Gavin left our side and ran right up to the furry friend. E.B. picked Gavin up and put him on his lap - so much for waiting in line. We snapped a few pictures and quickly left.

We also had a hunt in our backyard for Gavin. He did great, found all the eggs (well at least all of the ones that daddy remember where he hid them). We had a really nice brunch and enjoyed the rest of the day relaxing.

Hope you all had a wonderful Easter too!

Scrumptious Sundays

Fettuccine with Mushrooms and Hazelnuts

Cooking Light - Jan/Feb 2011

Very rarely does a "Pasta of the Month" recipe go unnoticed at our house. We use the excuse that it would be a great pre-race recipe...and then we make it no where near a race. This was also featured as a superfast recipe. I would say easily took less than 20 minutes to make, partnered with a fresh veggie - it was a great meal!

Roasted/chopped hazelnuts - slice garlic - pre-sliced mushrooms

Fresh pasta, we bought Buitoni kept in the refrigerated section at our grocery store.

When a recipe calls for fresh herbs, 99% of the time we make a point of buying fresh. It really does make a difference.

YIELD: 4 servings (serving size: about 1 1/2 cups pasta mixture, about 2 tablespoons cheese, and 1 tablespoon hazelnuts)

Ingredients

1. 1 (9-ounce) package refrigerated fresh fettuccine
2. 1 tablespoon butter (we use olive oil)
3. 1/4 cup chopped blanched hazelnuts
4. 1 tablespoon olive oil
5. 4 garlic cloves, thinly sliced
6. 3 (4-ounce) packages presliced exotic mushroom blend
7. 1/2 teaspoon salt, divided
8. 1/4 teaspoon freshly ground black pepper
9. 2 teaspoons chopped fresh sage
10. 2 ounces Parmigiano-Reggiano cheese, shaved
11. 2 tablespoons finely chopped chives

Preparation

1. 1. Cook the pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 3/4 cup cooking liquid.
2. 2. While water for pasta comes to a boil, melt butter in a large nonstick skillet over medium-high heat. Add hazelnuts to pan; sauté for 3 minutes or until toasted and fragrant. Remove from pan with a slotted spoon. Add oil to pan, and swirl to coat. Add garlic and mushrooms to pan; sprinkle with 1/4 teaspoon salt and black pepper. Sauté mushroom mixture for 5 minutes; stir in sage. Add pasta, reserved cooking liquid, and remaining 1/4 teaspoon salt to pan; toss well to combine. Remove from heat; top with cheese, toasted hazelnuts, and chives.

Hazelnuts aren't easy to find and can be very expensive. We went to Sprouts where they sell them in the bulk. For a large handful it was only a few dollars.