Happy Halloween!!!

These healthy lanterns sport their own spoon stems for scooping up the refreshing fruit salad filling.

Ingredients
Navel orange
Canned or fresh fruit salad

Instructions
To make one lantern, use a small knife to slice the top off a navel orange and cut around its interior to hollow it out. Scoop out the orange segments, chop them, and mix them with canned or fresh fruit salad.

Carve small facial features in one side of the orange, then cut a slit in the lid to accommodate the handle of a green plastic spoon. Fill the lantern with fruit salad. Insert the spoon and set the lid in place.


Carrot Finger Food

Ingredients
vegetable dip
4 long carrots
1 medium carrot
softened cream cheese
sliced-almond
baby carrots

Instructions
To prepare them, just fill a serving bowl with your favorite vegetable dip. Wash and peel 4 long carrots for fingers and 1 medium carrot for a thumb.

With a paring knife (a parent's job), cut a flat, shallow notch in the tip of each carrot. Then use a dab of dip or softened cream cheese to glue a sliced-almond fingernail atop each notch.

Stick the fingers in the dip, as shown, and serve with plenty of peeled baby carrots for dipping

Slim Down Saturday

Workouts That Blast Calories

Big Burners: 400 to 500+ per hour
Elliptical Training: Burns 575
Mountain Biking: Burns 545
Circuit Training (hard, with some cardio between sets): Burns 510
Cross-Country Skiing (moderate): Burns 510
Rowing (moderate, stationary machine): Burns 450
Swimming (freestyle laps, easy): Burns 450

Steady Scorchers: 300 to 400 per hour
Weight Lifting (dumbbells or machines): Burns 385
Hiking (without a pack): Burns 385
Walk-Jog Intervals: Burns 385
Body-Sculpting Class: Burns 350
Kayaking: Burns 320
Jazz Dance: Burns 305
Power Walking (very briskly, 4 mph): Burns 320

Easy Slimmers: 150 to 300 per hour
Flamenco, Belly, or Swing Dancing: Burns 290
Shooting Hoops: Burns 290
Golfing (walking and carrying clubs): Burns 290
Rebounding (jogging on a mini tramp): Burns 290
Water Aerobics: Burns 255
Tai Chi: Burns 255
Brisk Walking: (3.5 mph) Burns 245
Pilates (general mat workout): Burns 160
Yoga (Hatha): Burns 160

TGIF

After dinner, rest awhile, after supper, walk a mile.
Arabic Proverb



The belly is ungrateful--it always forgets we already gave it something.
Russian Proverb

This and That Thursday

5 Common Calorie Myths Busted

MYTH: Mile per mile, running and walking burn the same. Not even close. "Running is a more energetic activity, because you're jumping off the ground with each stride," says David Swain, PhD, a professor of exercise science and director of the Wellness Institute and Research Center at Old Dominion University in Norfolk, Virginia. Per mile, running burns about twice as many calories.

MYTH: You need to stay in the fat-blasting zone to slim down. "Women think low-intensity exercise burns the fat from their hips. That's not the case," says FITNESS advisory board member Annette Lang, a New York City?based private trainer and owner of Annette Lang Education Systems. "If you work out easy for 15 minutes and burn 100 calories, 75 percent may be from fat. If you work out really hard for 15 minutes and burn 200 calories, only 50 percent may be from fat, but you've burned more fat overall and twice as many calories."

MYTH: You can't trust those numbers on the treadmill. Years ago, the calorie-burn indicators on some popular gym machines were reported to be notoriously inaccurate. "These days, they do a pretty good job," says metabolism researcher Gary Hunter, PhD., of the University of Alabama at Birmingham, "especially if you program in your weight."

MYTH: You burn more in the cold. It's true that you incinerate calories when you're shivering. But once you warm up during your workout, you won't use more energy just because it's chilly outside.

MYTH: High-calorie-burning exercises are best. "For many women, what burns the most is the activity they can sustain for a long time, like power walking, hiking, or bicycling," says Ainsworth.

Week 8 Results

WOW what happened during week 8???? I am bummed to report that as a group we gained 3 pounds....total opposite way of what our goal is!!

Maybe it is the fact that Halloween is this weekend and we have been eating all the great candy we have in our homes for the Trick or Treaters.

Maybe it is because some of us have given up?

Maybe it is because we all have PMS this week??

or Maybe some of us are in a rut and don't know how to get out??

What ever it may be I hope we turn it around and end this competition on a strong note.

The top three losers this week are as follows:
1. Melissa Van Dam with a loss of 2.17%
2. Cadence Seeley with a loss of 0.73%
3. Wyndi Moore with a loss of 0.70%

Overall the top three contestants for week 8 are as follows:
1. Amber Cook with a total loss of 8.55%
2. Beth Wedeven with a total loss of 7.00%
3. Melissa Van Dam with a total loss of 6.39%

DON'T GIVE UP!!!!! This is still anyone's competition. A LOT can happen in the next FOUR Weeks. That's right...we only have FOUR more weeks to shed the pounds before the holidays!

GOOD LUCK TO EVERYONE! I hope we are all LOSERS next week!!!

Curtis Stone's 60 Cal Cupcakes

Ingredients:
5 organic egg whites
Pinch of salt
3 tablespoons honey
2 teaspoons vanilla extract
¼ cup nonfat Greek yogurt
½ cup whole wheat flour
1 teaspoon baking powder

For the frosting
1 cup nonfat cream cheese, at room temp
1 cup fresh raspberries
Fresh raspberries to garnish

Instructions:
1. Preheat the oven to 325F.
2. Place the egg whites in a large bowl and using a handheld mixer whip the whites on
medium speed for 3 to 4 minutes or until the whites begin to lighten up and hold their
shape.
3. Increase speed to high and whip in the salt and honey until the whites hold a soft peak,
then add the vanilla extract.
4. Fold in the yogurt.
5. In a separate medium mixing bowl combine the flour and baking powder and mix well.
6. Sift the dry ingredients into the egg whites a little at a time, gently folding them in with a
rubber spatula.
7. Once fully incorporated, scoop the batter into cupcake tins lined with cupcake papers.
8. Bake the cupcakes for 15 to 20 minutes or until they have colored and gently spring back
when pushed with a finger.
9. Remove from the oven and cool the cupcakes at room temp.
10. While the cupcakes are baking, puree the raspberries in a blender until smooth.
11. Pass through a fine mesh strainer into a small saucepot and cook over medium heat for
5 to 7 minutes or until the puree reduces slightly.
12. Cool completely.
13. Place the cream cheese into a medium mixing bowl and fold the puree into the cream
cheese until fully mixed.
14. Once cupcakes are cool, spread a little of the berry frosting over the cupcakes, garnish
each with one raspberry and serve.

Makes 14 Cupcakes (1 Per Serving)

Nutrition Facts:
Calories 60; Total Fat 0g; Sat Fat g 0g; Cholesterol 5mg; Sodium 190mg;
Total Carb 10g; Dietary Fiber 1g; Sugar 4g; Protein 5g

TGIF

Start doing what's necessary, then do what's possible, and suddenly you'll be doing the impossible!

This and That Thursday

Can you believe we only have 5 more weeks till the end of this competition???

So....are you doing as well as you thought you would? Is this competition helping you to stay on your diet? Would you do another competition?

I hope to reach my goal by the end of this competition. If I do reach my goal I still have more than 5% of my body weight to lose. I plan on starting another 12 week competition after the holidays. Hopefully, we are successful at keeping off what we lost during the holidays.

As you all know the last day of this competition is Wednesday, November 24. The day before we all feast on Thanksgiving dinner....YUMMY!!!

I plan on starting another 12 week competition, Win at Losing 2011, on Wednesday, January 1st.

I would love to hear from you if you would be interested in joining another competition. I would also love to hear if you have any suggestions or ideas for the second competition.

So far I would make the following two changes:
1. You need to report your weight loss or gain to the gatekeeper no later than 5:00 PM on Wednesday.

2. Last day of the month all fees incurred are due to the gatekeeper.


Do you feel the fees are to high or to low?
Do you feel the entry fee is to high or to low?
Do you think one piggy pass is enough?
Do you know anyone else that may want to join this competition?

I would love to hear from you!

Week 7 Results

Congratulations to all of you that were losers this week!!! We have only 5 more weeks till the we find out the biggest loser!

The top three contestants for Week 7 are as follows:
1. Kerri Woolverton with a loss of 1.23%
2. Jodi White with a loss of 0.89%
3. Amber Cook with a loss of 0.65%

The overall leader board has changed as well:
1. Amber Cook with a total loss of 8.23%
2. Beth Wedeven with a total loss of 7.49%
3. Cadence Seeley with a total loss of 5.57%

Overall we lost a total of 2.8 pounds as a group for week 7. Hopefully, week 8 we can double if not triple this number.

Don't give up....this is still any one's game. A lot can happen in the next five weeks.

Good Luck Everyone! Stay away from the Halloween Candy!!!!

Tuesday's Health Tip

Do eat frozen fruit juice bars; don't eat ice cream.

Regular ice cream may be a rich, decadent spoonful of happiness, but it also packs about 267 calories per cup. Instead, save calories and fat by reaching for a frozen fruit juice bar with about 61 calories. Another yummy ice cream alternative is pudding (no sugar added) with about 81 calories.

TGIF

Only One Pound

Hello, do you know me?
If you don't, you should. I'm a pound of fat,
And I'm the HAPPIEST pound of fat that you would ever want to meet.
Want to know why?
It's because no one ever wants to lose me;
I'm ONLY ONE POUND, just a pound!
Everyone wants to lose three pounds, five pounds, or fifteen pounds, but never only one.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly, so that you never seem to notice it.
That is, until I've grown to ten, twenty, thirty or even more pounds in weight.
Yes, it's fun being ONLY ONE POUND OF FAT, left to do as I please.
So, when you weigh in, keep right on saying, "Oh, I only lost one pound."
For you see, if you do this, you'll encourage others to keep me around because they'll think I'm not worth losing.
And, I love being around you - your arms, your legs, your chin, your hips and every part of you.
Happy Days!!!
After all, I'm ONLY ONE POUND OF FAT!!!
- Author Unknown

This and That Thursday

Are You Guilty of These Diet Crimes?

The Night Eater
THE CRIME: You consume more than half your daily calories after 6 p.m. -- mostly through mindless munching in front of the TV. Because you scarf down so much at night, you're not hungry for breakfast or lunch the next day, causing your blood sugar to crash and your metabolism to slow. By the time you get home from work you're starving, and the bingeing starts all over again.

Your Rehab Plan
Eat every four hours. Even if you aren't hungry, try to have 300 calories in the morning to give you the energy you need to get through the day. Consume a healthy lunch of around 400 calories, followed by a small snack. "Regular meals keep your blood sugar stable, so you don't get the urge to inhale everything in sight at night," says Dawn Jackson Blatner, RD, a FITNESS advisory board member.

Set the dinner table. Research shows that we consume 163 more calories per day when we chow down in front of the TV. Sitting at the table forces you to pay attention to what's on your plate and how much you're eating.

Ask yourself what you're really hungry for. "If you've already eaten dinner, you aren't snacking because you need the calories," says Martin Binks, PhD, director of behavioral health and research at the Duke Diet & Fitness Center in Durham, North Carolina. You're probably eating for comfort. "Think about what can distract you from the urge to eat," Binks advises. "For instance, if you're bored, go for a walk. If you're lonely, call a friend."



The Social Snacker
THE CRIME: Whether it's doughnuts at the a.m. meeting, cake for your coworker's birthday, or mixed nuts at happy hour, you just can't say no to food in social situations. All that grazing adds up to a lot of extra calories. "There's always going to be a reason to go off your diet; the key is to recognize that doing so too often is what's packing on pounds," Binks says.

Your Rehab Plan
Focus on your goals. "Write down the top reasons you want to lose weight, and keep the list in your wallet. Read it over when you feel your motivation sagging," Dr. Beck says. "If your goals are in front of you, it makes it easier to stick to healthy habits."

Order smarter. Your best friend can put away a burger and fries without gaining an ounce. It's not fair, but eating like her isn't going to give you the body you want. Instead, follow the lead of other successful dieters, Dr. Beck suggests. "They know that portion control is key," she explains. "When everyone else at the table is having sundaes for dessert, they'll order just one scoop. This way, they won't feel deprived -- or guilty."

Allow for treats. Splurging once a week on coconut shrimp isn't going to derail your diet. "If you're on such a strict program that you can't eat anything extra at a party, that's just not reasonable," Dr. Beck says. "When your rules are too rigid, you set yourself up for failure."



The All-or-Nothing Dieter
THE CRIME: When you have the time, you stock the fridge with produce, lean protein, and low-fat dairy and work out five times a week. But as soon as life gets busy you skip the gym and order takeout. "You figure you've already blown your diet, so why bother trying at all?" says Jones.

Your Rehab Plan
Brainstorm a backup. "Just as it's important to have goals for eating and exercising when life is routine, you need a second set for those weeks when things get crazy," Binks explains. For instance, prepare for hectic times by circling healthy options on your take-out menus.

Remember, one slipup doesn't justify a crime spree. "If you ran a red light and got a ticket, would you break every other traffic law for the rest of the day?" Beck asks. Of course not. "Similarly, if you splurge on a piece of cake, don't use it as an excuse to eat whatever you want."

Make small changes. "Trying to revamp all your eating habits at once is overwhelming," notes Michelle Segar, PhD, a women's health behavior psychologist at the University of Michigan in Ann Arbor. Instead, take baby steps. Spend a few weeks focusing on the two habits you'd most like to improve, such as consuming more fruit and eating out less often. Once these become second nature, you'll find it easier to start making other tweaks.

Week 6 Results

Can you believe we are half way through this competition??? Only 6 more weeks to shed the pounds and reach your goal!!

It has been a very interesting first 6 weeks. We started off real strong with a weight loss of 34 pounds for week one. So far for week 6 we have lost a total of 6.6pounds. This total is due to change as I am still waiting for 4 contestants to report their weight loss or gain.

So far the top three contestants for week six are as follows:
1. Beth Wedeven with a loss of 1.44%
2. Melissa Van Dam with a loss of 1.08%
3. Amber Cook with a loss of 1.02%

Again we are half way through this competition and here are the leaders:
1. Amber Cook with a total weight loss of 7.58%
2. Cadence Seeley with a total weight loss of 7.05%
3. Beth Wedeven with a total weight loss of 7.00%

Here are some interesting facts:
1. There are only three contestants that still have their piggy pass.
2. There is only one contestant that has lost weight every week so far....CONGRATS Amber Cook!!!
3. 48.69% is the total group weight loss in week six. Our goal is 116.98%. Only 68.29% to go.
4. There has been $34 so far in fees. Don't forget to report your weight loss or gain before noon on Wednesday or it will cost you $3.00!!!
5. The pot has grown to $164. First place will win $131.20 and second place will win $32.80.

Good Luck to all of you during the next six weeks!

Tuesday's Health Tip

3 MENTAL TRICKS THAT SHED POUNDS

It's a Special Occasion
THE LOGIC: It's okay to indulge at restaurants and parties as long as you eat healthfully at home.
Special occasions feel like a time to relax the rules and enjoy yourself. The problem is, when you've got an "occasion" every other day -- whether it's a birthday party, working lunch, family event, happy hour, or restaurant outing -- they can't all be considered "special" anymore. If, like most Americans, you eat out a few days a week, the calories can really add up: Just one piece of bread with butter tacks on more than 100 calories per slice.

Change your mind: Approach each day, whether you're dining in or out, with the same nutrition goals. A study of members of the National Weight Control Registry revealed that people with this mind-set were one and a half times more likely to maintain their weight. The trick is to remember that it's never your last chance to indulge -- delicious food will still be available tomorrow and the day after that. Order the must-have appetizer this time and the fabulous dessert next time.

Just can't resist ordering all your favorites every time? Take a look at your regular diet: If all you eat is lackluster food (like frozen dinners, energy bars, and garden salads), no wonder you go nuts every time you go out. Replace some or all of your "diet" meals with real food -- take a healthy-cooking class, buy a new cookbook, or make a trip to a gourmet shop. Just including one nutritious but full-flavored item at each meal, like artisanal cheese or dark chocolate, can make you feel less compelled to "get it while you can" at restaurants and parties, says Stokes.



I Deserve It
THE LOGIC: With the day I've had, the world owes me a hot fudge sundae.
"Food provides a very basic, easily obtainable way to nurture and reward yourself, and delaying this gratification isn't easy," says Rick Temple, PhD, a psychologist who treats eating disorders at the University of South Florida Counseling Center in Tampa. The trouble is, we rarely nurture ourselves with broccoli: A classic study found that when an eating bout is triggered by emotions rather than by seeing or smelling food, you're less likely to take nutritional value into consideration.

Change your mind: Acknowledge all of your needs, not just the ones for instant gratification: "Yes, it's true, I deserve a sundae. But do I also deserve fat thighs and high cholesterol?" Next, grab a pencil and paper and list 10 inedible things that make you feel rewarded, or comforted, or indulgent or pampered, and pick one, suggests Gidus. Call your best friend, cuddle with a pet, or seduce your husband -- that's one thing we guarantee will be more satisfying than food.



It's No Fun Without Food
THE LOGIC: Movies just aren't the same without a family-size box of Sno-Caps.
It's amazing how many activities are paired with food -- candy at the movies, margaritas on date night, coffee and doughnuts while reading the Sunday paper. It becomes a classic Pavlovian response. "When you combine a certain pastime over and over with eating, you eventually stop listening to hunger or fullness cues and just eat on autopilot whenever you engage in that activity," says Tara Gidus, RD, a spokesperson for the American Dietetic Association in Orlando, Florida.

Change your mind: Disentangle food/fun associations by altering your routine, says Gidus. If your evening ritual is a bag of chips in front of the TV, relax instead with a book on the patio. "Just switching rooms or chairs can help break the pattern," says Gidus. Rather than dinner dates, plan active outings. And as for the movies, think about how much money you'll save just by avoiding the inflated concession-stand prices.

Supper for Saturday

Baked Chicken Fingers
Serves: 6
Prep Time: 10 minutes
Cook Time: 15 minutes

Nutrition Score per serving:
223 calories, 7 g fat, 16 g carbs, 24 g protein, .3 g fiber, 491 mg sodium

Ingredients
Cooking spray
1 cup plain bread crumbs
1 cup corn flakes or toasted rice cereal, crushed
2 T brown sugar
1 t salt
1/2: teaspoon black pepper
1/2 t curry powder (optional)
2 T olive or canola oil
1/2 cup all–purpose flour
3 eggs, beaten
1 to 2 pounds chicken breast tenders or boneless breasts, cut into 1–inch strips

Directions
Preheat oven to 375°F. Lightly spray a cookie sheet with cooking spray and set aside. Mix bread crumbs, cereal, brown sugar, salt, pepper, and curry (if using) in a large mixing bowl or casserole dish. Drizzle oil evenly over the breading, then mix in.
Arrange three shallow containers, one with the flour, one with the beaten eggs, and one with the bread crumb mixture. Individually dip chicken tenders into flour, then eggs (letting excess run off), then breading mixture. Arrange breaded chicken pieces on the cookie sheet.
Bake in the oven for 15 minutes, or until crisp and brown all over.Serve with mango ketchup (recipe below).

Mango Ketchup
Prep time: 5 minutes
Cook time: 12 minutes
1 tablespoon olive or canola oil
1 medium onion, finely diced
2 pounds ripe mango, peeled and diced into ¼–inch pieces
¼ cup fresh orange juice
1 tablespoon agave nectar or honey
Salt to taste
Freshly ground black pepper to taste
1 tablespoon seasoned rice wine vinegar
1/3 cup fresh lime juice (2 to 3 limes, squeezed)

Heat oil over medium heat in a medium saucepan. Add onion and cook, stirring, about 7 minutes, or until translucent but not browning. Add mango, orange juice, and nectar or honey to pan. Season with salt and pepper. Cook over medium heat, stirring occasionally, about 5 minutes more, or until thickened.
Remove from heat and stir in vinegar and lime juice, adding more to taste, if desired. Serve alongside chicken fingers warm or at room temperature.

TGIF

Discouragement
"If you've invested enough effort and energy to get discouraged, you're well on your way to success. Discouragement is a certain weigh station on the road to any worthwhile achievement.

If you know and care enough to be discouraged, you've made considerable progress. Learn what the discouragement has to teach you and then continue moving forward. It may seem as though you'll never make it, but in reality you're already there. Discouragement tempers and hardens you; it does not stop you.

Reflect on your discouragement and you'll discover that it is a result of your commitment. You've already invested your time, your effort, your life. Soon, you'll reap the full reward of that investment. Let discouragement spur you on.

Motivation is born of desire. The stronger the desire for something, the stronger the motivation.

Endeaver to keep the promises we make to ourselves... We deserve to be treated with the same love and respect that we would give to others....." (By CW on bootcamp buddies)

This and That Thursday

Do you feel like you are in a rut with your weight loss? Are you getting frustrated with the scale? Maybe you need to try something different. Check out one of the diets listed below:

The South Beach Diet
The South Beach Diet is a three-phase plan that starts with eating fewer carbohydrates, except for essential vegetables, while consuming lean protein. After about two weeks, dieters add in more complex carbohydrates including bread and chocolate. The basis of the diet is to teach which foods are nutrient dense and what are healthy portion sizes.

Example Of Foods To Consume: Phase 1: vegetables, eggs, cheese, nuts, beef, fish; Phase 2: reintroduce bread, cereal and potatoes

For More Information, Visit: www.southbeachdiet.com



The Zone
The Zone Diet consists of a balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%) to achieve hormonal balance. The concept is to control your body's insulin production.

Example Of Foods To Consume: no foods are forbidden

For More Information, Visit: www.zonediet.com



Weight Watchers
Weight Watchers has expanded to consist of group sessions, personal consultants and online support. There are two plans to choose from: a Flex plan that lets a client eat the foods they want, but control the amount with a point system; or a Core plan that doesn't tally points, but consists of only nutritious food.

Example Of Foods To Consume: Depends on which plan is chosen

For More Information, Visit: www.weightwatchers.com


Glycemic Index
A diet that is often chosen by diabetics, the Glycemic Index, or GI Diet, ranks carbohydrates according to their effect on blood glucose levels. It promotes consumption of low GI carbohydrates because they keep blood glucose and insulin levels steady, rather than fluctuating throughout the day.

Example Of Food To Consume: certain fruits and vegetables; whole grains such as oats, barley, and bran; basmati rice; some pasta; quinoa; chick peas; plain yogurt; and skim milk

For More Information, Visit: www.glycemicindex.com

Week 5 Results

I am still waiting to hear the results from three contestants. So far, as a whole group we lost a total of 9 pounds.

The top three contestants for the week are as follows:
1. Cadence Seeley with a % loss of 2.17
2. Amber Neale with a % loss of 1.79
3. Carrie Seeley with a % loss of 1.65

Don't get discouraged. There is still 7 weeks left of this competition and a lot can happen in seven weeks.

There is a new leader this week, Cadence Seeley has taken her first place position back:
1. Cadence Seeley with a total weight loss of 7.05%
2. Amber Neale with a total weight loss of 5.84%
3. Amber Cook with a total weight loss of 5.61%

Mother nature is providing us with AWESOME fall weather this week. Get out there and enjoy it. Go for a run, go for a walk, ride your bike....EXERCISE!!!

GOOD LUCK!!!!

Tuesday's Health Tip

Moves to Beat Belly Fat for Good

Beginner: Step Hop
Targets: Abs, butt, legs

1. Stand with feet hip-width apart, knees slightly bent, hands on hips.

2. Step forward with right foot, then lift left knee to hip level as you hop straight up on right leg.

3. Land with feet together.

Do 16 reps, alternating sides.


Beginner: Lunge Twist
Targets: Abs, obliques, butt, quads

1. Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.

2. Lunge forward with right leg and rotate torso and arms to right.

3. Rotate back to center as you quickly push off right foot to return to start.

Do 16 reps, alternating sides.