TGIF

Baked Potato Soup

Baked Potato SoupCalories: 207.6 • Fat: 7.8 g • Carb: 22.5 g • Fiber: 2.4 g • Protein: 11.9 g

Ingredients:

2 russet potatoes, washed and dried
1 small head of cauliflower, stem removed cut into florets
1 1/2 cups fat free chicken broth
1 1/2 cups 1% reduced-fat milk
salt and freshly cracked black pepper
1/2 cup light sour cream
10 tbsp reduced-fat shredded sharp cheddar cheese
6 tbsp chopped chives, divided
3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)

Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool. Peel potatoes.

Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. On medium heat, add chicken broth, milk, potatoes and bring to a boil. Use an immersion blender to puree until smooth. Add sour cream, half the chives, salt and pepper and cook on low another 5-10 minutes, stirring occasionally.

Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.

Week 4 Results

Can you believe that we just finished week 4 of this competition? Are you reaching your goal every week? Are you finding this competition easier or harder than what you thought??

As a group we lost a total of 7.4 pounds.

The top three contestants for week #4 are as follows:
1. Lisa Koeman with a weight loss of 1.87%
2. Beth Wedeven with a weight loss of 1.04%
3. Katy Kraker with a weight loss of -0.86%

The top three contestants so far for the entire competition are as follows:
1. Lisa Koeman with a total weight loss of 6.33%
2. Katy Kraker with a total weight loss of 6.06%
3. Nicole Morrison with a total weight loss of 3.17%

Other interesting things to note:
***There is already $13.00 in fees that are due. Therefore, the total pot is at least going to be $213***

***9 piggy passes have been used so far***

GOOD LUCK TO YOU ALL!!!

TGIF

Playlist

Give Me Everything (Sidney Samson Remix), Pitbull, Ne-Yo, Afrojack & Nayer, 129 BPM

Super Bass, Nicki Minaj, 128 BPM

Dark Horses, Switchfoot, 83 BPM

Stereo Hearts, Gym Class Heroes & Adam Levine, 90 BPM

Edge Of Glory (Bare Noize Remix), Lady GaGa, 140 BPM

Rain Over Me, Pitbull & Marc Anthony, 128 BPM

Pressure, (Alesso Radio Edit), Nadia Ali, Alex Kenji & Starkillers, 129 BPM

We Don't Get Down Like Y'all, T.I. & B.o.B., 92 BPM

Party Rock Anthem (Russ Chimes Remix), LMFAO, GoonRock & Lauren Bennett, 129 BPM

Mr. Saxobeat, Alexandra Stan, 129 BPM

Week 3 Results

YIKES!!!!

Week #3 has some very interesting results.

7 contestants remained the same this week.
-GOAL: Everyone is a loser next week.

2 contestants had to use their piggy pass.
-GOAL: No piggy passes are used next week.

12.5 pounds is all that we lost as As a group.
-GOAL: As a group we lose 5 more pounds than week #3

CONGRATULATIONS to the following top three contestanst for week #3:
1. Ryan VanderLaan with a % loss of 1.22.
2. Katy Kraker with a % loss of 1.09.
3. Beth Wedeven with a % loss of 1.02.

Don't give up! Don't get frustrated! Don't quit!!!

Remember this is a new week! Stay Positive!!!

Here is a challenge to all of you for week #4: Exercise at least 5 out of the 7 days

Even 10 minutes of exercise is better than 0 mintues.

GOOD LUCK TO YOU ALL!!!

Alternating Arm Shoulder Press

1. Sit on an exercise ball with a 3- to 5-pound dumbbell in your right hand and a 5- to 8-pound dumbbell in your left hand. Straighten your arms and raise both at your sides to shoulder height. Bend left elbow so the dumbbell is parallel to the ceiling (as shown at right). Press your left arm up, straightening elbow. Then lower left arm to the starting position. Do 10 reps.

2. Switch weights to the opposite hands and do another 10 reps, leading with your right arm, to complete 1 set. Then do 2 more sets on each side, the first with 8 reps and the last with 6 reps.

3. Do the entire move 3 times a week, and you should see noticeable results in 3 to 4 weeks.

Avoiding Weight Gain at Work

Avoiding Weight Gain at Work

It is easy to watch your scale rise to dangerous heights when you’re busy with projects at work. After all, most jobs these days rarely require leaving the office (or the cubicle) or other strenuous manual labor. Many workplaces and work routines are propitious to developing overeating habits: those take-outs, birthday parties, and team bonding sessions. There is barely a need to actively use the body, thanks to the heavy reliance on computers and intellect.

These do not mean that unless you quit your job, you’re doomed to be a big, fat whale. Following are five weight loss tips that you can follow to burn more calories and stay slim even while working:

Be friends with the water cooler. You need to drink at least eight glasses of water every day -- and not just to keep yourself calm despite the looming deadlines. Hydration with water lets you maintain concentration, curbs fatigue, and prevents cravings (especially for sweets!). Many people misinterpret thirst as hunger, leading us to grab a quick treat when in fact water is what we need. It is not good to wait for the time when you’re hankering for water. To meet at least eight glasses on a daily basis, it is advisable to gulp some water every few minutes.
Take some fresh air. Instead of spending your breaks catching up on the latest gossip (which won’t do you any good in terms of health), use them to talk a walk outside your workplace. If your breaks are too short to get out, even walking up and down the stairs would do you well. A 10-minute walk here, another there, and a final one going home is enough to give you the minimum recommendation of 30 minutes of activity in a day. You won’t only get your blood circulation active, you will also feel freshened and stirred up from the fresh air and natural sights that you encounter by simply walking.

Rest well. There are only 24 hours in a day, and while many of us try to do as much as we can in a day, it’s not doing our health any good. While skimping on sleep may allow us to do more, we may not necessarily be doing them very well. Another loss of ZzZzZ-skippers? They tend to gain more fat -- and faster. Various studies have demonstrated that those who get less than ideal hours of sleep are prone to grabbing unhealthy and fattening foods. Many of these are energy boosters, like candy bars and chocolates. Several research groups also report that sleep deprivation leads to an increased production of cortisol, a stress hormone that experts correlate with unwanted fat around the belly.

Skip the vending machine. Very few of the items sold in a regular vending machine are good for you (and your waistline). A lot of times head to the vending machine for animal crackers and return to the desk with M&Ms instead. On top of the added bulge in your belly, a trip to a vending machine isn’t very economical as well (most items with heavy profit as compared to supermarket price). To save yourself from the fat and the expense, do your groceries before going to your work and fill your desk with healthy choices of snacks. Clueless on what ‘healthy snacks’ are? Graham crackers, low-fat granola bars, almonds, and fruits are all good items to start with.

Rule your stomach with your head. There is no denying that stress is plaguing practically all of us. In the workplace, stress is magnified to several degrees. Be prepared for whatever challenges you might face at work. Keep in mind that whatever comes, you can face it with a balanced and healthy diet without resorting to “emotional eating”. If you want to be strict with your diet and health, you may want to keep a food journal to keep an eye on your eating patterns. A journal would also help you perceive how your feelings shape your food preferences.

If you discover that you eat based on your current emotion or mood, you can take the necessary actions to prevent yourself from eating unhealthy foods when you feel the same emotion in the future. If you’re finding this difficult to do by yourself, inquire about your employer’s EAP program or find a counselor you could trust.

Last Words: Keeping a food journal is an infallible means of monitoring your workday diet, so take it seriously. List those jellybeans that you inhaled while waiting in line at the cafeteria. Use Calorie Count Plus to find out the calorie count of that Krispy Kreme you munched on during coffee break. Happy working (and dieting)!

Skinny Taco Dip

Skinny Taco Dip

Servings: 24 • Serving Size: 1/24th of dip • Old Points: 1.5 pts • Points+: 2 ptsCalories: 59.2 • Fat: 3.6 g • Protein: 2.2 g • Carb: 4.7 g • Fiber: 0.6 g

8 oz 1/3 less fat Philadelphia cream cheese
8 oz reduced fat sour cream
16 oz jar mild salsa
1 packet taco seasoning
2 cups iceberg lettuce, shredded
2 large tomatoes, diced
1 cup reduced fat shredded cheddar cheese
2.25 oz black olives,

In a large bowl combine cream cheese, sour cream, salsa and taco seasoning and mix well with an electric mixer. Spread on the bottom of a large shallow glass dish. Top with shredded lettuce, tomatoes, shredded cheese and black olives. Serve with baked tortilla chips.

New to Running?

If you're new to the running scene, setting a goal for each workout is a great way to keep at it and to help you feel like you're making progress. Here are some ideas for minirunning goals.
•Set a time and run without stopping. If you're an absolute beginner, that might mean two minutes, and if you've been running for a month or longer, your goal might be for 15 minutes straight.

•Run three times in one week. The best way to make running feel easier is to start running regularly. That doesn't mean you need to run five miles each time you go. Choose a time or distance that's doable three times a week and stick with it for a month or so. Choose specific days to run such as Monday, Wednesday, and Saturday to help you remember.

•Run a mile in 12 minutes or less. If this seems impossible, set a time that's reasonable for you. It's OK to walk a little, but eventually work up to running a mile in about 10 minutes.

•Make it all the way to the top of a hill. Find a decent hill in your neighborhood or increase the incline on your treadmill. Your first attempt may result in you huffing and puffing and stopping midway, but your legs will become stronger after several attempts, and you'll be able to reach the top. No sweat.

•Hit at least two different surfaces each week. Mixing up the surfaces you run on offers new challenges to your muscles, making you a better runner. Alternate between the treadmill, road, sidewalk, trail, and sand. Keep in mind that running in squishy sand is more difficult than running along a smooth treadmill belt, so when the surface is tougher, move at a slower pace or for a shorter amount of time.

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

Week 2 Results

I am SORRY it took so long to post the results from week 2.

Overall, the 2nd week was very successful! This week we lost 31.4 pounds as a group.

The top three contestants for week #2 is as follows:
First Place - Cadence Seeley with a weight loss of 2.38%
Second Place - Bill De Vree with a weight loss of 1.81%
Third Place - Scot Van Dam with a weight loss of 1.69%

Looks like the men are stepping it up!

Just a reminder to you all......$200 could be yours if you are the biggest loser!
Don't forget to report your weight loss by 3:00 PM.

Good Luck!!!

Reverse Crunch

With this move, you're curling the hips off the floor, so you'll feel this in the lower part of the abs. The key to this move is to avoid swinging the legs to raise the hips. This is a small, subtle move, so you only need to lift your hips a few inches off the floor.

How to:
1. Lie on the floor and place hands on the floor or behind the head.

2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

4. Lower and repeat for 1-3 sets of 12-16 reps.

5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

15 Tips to Restart the Exercise Habit (and How to Keep It)

It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?

Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill after you’ve fallen off.

1. Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.

2. Reward Showing Up – Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.

3. Commit for Thirty Days – Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

4. Make it Fun – If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.

5. Schedule During Quiet Hours – Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.

6. Get a Buddy – Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.

7. X Your Calendar – One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.

8. Enjoyment Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.

9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.

10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

12. Habits First, Equipment Later – Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.

13. Isolate Your Weakness - If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation.

14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.

15. Go for Yourself, Not to Impress – Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

Written by: Scott H Young

9/11 America Remembers

9/11 Memorial Run

9/11 Memorial Run - September 11th, 2011
No matter where you're going to be on Sunday, September 11th, please join Team Red, White & Blue and make a 'moving tribute' to honor those lost on 9/11 and the servicemen & women who have been killed or wounded since 9/11 – and all their families. By committing to run, bike, walk, or hike on Sep 11th, we are carving out time on this 10th anniversary to reflect upon the tremendous sacrifice so many Americans have made.

Team RWB (http://www.teamrwb.org/) has people from all over the world, including soldiers deployed to Afghanistan, who have committed to make this moving tribute. We encourage you to make this tribute in groups, and where possible to meet at 8:30 am so you can hold a moment of silence at 8:46 am – when the North Tower was first attacked.

So please join us on September 11th and answer this call to action! Help us honor those who lost their lives on 9/11 – and re-affirm our commitment to support the men, women and families who have sacrificed so much over the past decade.

Will you commit to exercise tomorrow??

TGIF

Chunky Peach Popsicles

Make sure to reserve a portion of the peaches as you puree the mixture so the pops will be packed with icy cold, chunky bits of fruit. For a grown-up twist, try adding 1 to 2 teaspoons finely chopped fresh mint, lemon verbena or basil.

Servings: 12 popsicles, 2 ounces each
Prep: 15 mins
Total: 2 hrs 15 mins

Ingredients:
- 1 1/4 pounds ripe peaches, (3-4 medium), halved and pitted
- Juice of 1 lemon
- 1/4 cup freshly squeezed orange juice
- 1/4 cup sugar, or to taste
- 1/4 teaspoon vanilla extract

Directions:
1. Coarsely chop peaches in a food processor. Transfer 1 cup of the chunky peaches to a medium bowl. Add lemon juice, orange juice and sugar to taste (depending on the sweetness of the peaches) to the food processor. Puree until smooth. Add to the bowl with the chunky peaches and stir in vanilla.

2. Divide the mixture among twelve 2-ounce or eight 3-ounce freezer-pop molds (or small paper cups). Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm, about 1 hour more.

Tip:MAKE AHEAD TIP: Store in the freezer for up to 3 weeks. Equipment: Twelve 2-ounce or eight 3-ounce freezer-pop molds, or small paper cups with frozen-treat sticks

Nutrition Facts:
Calories 33, Carbohydrate 9 g, Fiber 1 g, Potassium 90 mg. Exchanges: Fruit 0.5.Percent Daily Values are based on a 2,000 calorie diet

Week 1 Results

CONGRATULATIONS to all the contestants that lost weight this week!! It was a great first week considering it was over Labor Day Weekend!

As a whole group we lost a total of 46.9 pounds!!!

Look how close the top three contestants are for week #1:
First Place: Lisa Koeman with a weight loss of 2.48%
Second Place: Katy Kraker with a weight loss of 2.44%
Third Place: Julie Kellar with a weight loss of 2.28%

If you didn't do so good the first week don't stress over it. Put that behind you and focus on this upcoming week! Every week is a new start!

Keep up the good work and GOOD LUCK to you all!

Cut 100 Calories a Day

Cut 100 Calories a Day -- Lose 10 Pounds a Year

The last thing you want to do right about now is go on a diet. (Okay, it's pretty much the last thing you want to do ever.) Luckily you can zap the bulge without resorting to rabbit food. The trick: Eat just a little less. Scientists at Harvard and Louisiana State University in Baton Rouge found that people who lowered their calorie intake lost an average of 13 pounds in six months no matter what kind of diet they were on. "This is the best weight-loss news in a long time," says Frank Sacks, MD, nutrition professor at Harvard School of Public Health and lead author of the study. "If you don't like what you're eating, you're not going to stick with it. These findings give you flexibility to trim a bit here and there and still enjoy your favorites."

In fact, by nixing just 100 calories a day, you'll lose more than 10 pounds a year.

Cut 100 Calories at Breakfast
-Use skim milk in place of flavored Coffee-mate in your two morning mugs.

-Eat a bowl of high-fiber cereal and you'll consume fewer calories all day.

-Order bacon, not sausage, with your eggs.

-Choose a yeast doughnut instead of a denser cake one.

Cut 100 Calories at Lunch
-Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad.
-Put barbecue sauce, not honey mustard, on your chicken sandwich at Wendy's.

-Top your burger with onions, lettuce, and tomato and skip the cheese.

-Ask for the 12-ounce child-size soda instead of the 21-ounce medium at the drive-through.
-Slim down your sandwich by using Arnold Select 100% Whole Wheat Sandwich Thins instead of whole wheat bread.

-Toss your salad with 1 tablespoon of dressing until every lettuce leaf is coated. You'll get away with using half the usual serving size. Try this trick at dinner too.

-Skip the crackers and shredded cheese on your chili.

Cut 100 Calories at Dinner
-Trade butter for a flavorful spread made with garlic, fresh rosemary, and light, trans fat-free margarine.

-Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.

-Instead of two slices of medium pepperoni pan pizza, choose thin-crust.

-When munching on chicken wings, don't toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.

Cut 100 Calories from a Snack
-Trade 1/2 cup of premium vanilla ice cream for 1/2 cup of Breyers Chocolate Chip Cookie Dough ice cream.

-Ordering a cone? Make it the sugar, not the waffle, kind.

-Munch on Pirate's Booty. In a study, switching to an air-puffed cheesy snack twice a day saved about 70 calories a pop.

-Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.

-Replace half the butter in cake, muffin, and brownie recipes with an equal amount of applesauce or mashed bananas. You'll save about 100 calories for every tablespoon you swap.

-Indulge in a slice of angel food cake drizzled with chocolate syrup rather than three cookies.

By Melissa Daly

Sip Smarter: A Guide to Healthy Drinks

Your favorite thirst quencher may be brimming with more calories than an ice cream cone. Here's how to drink and still shrink.

1. Drink and Still Shrink:

Glug, glug, glug. That's the sound of pounds being poured on. Studies show that we're chugging 411 liquid calories daily, almost 130 more than we consumed in 1990, and all those sips are adding up. "We don't compensate for what we drink by cutting back on food," says Barry Popkin, PhD, a professor of nutrition at the University of North Carolina at Chapel Hill. "We still eat the same amount." So slurp a whipped coffee drink at breakfast, a few cans of soda in the afternoon, and a couple of cocktails with dinner and you've just doubled your calorie intake -- and your chances of weight gain -- without realizing it. "Sipping versus chewing changes how our bodies recognize and process the calories we take in," Popkin explains. Some experts suspect that eating, which involves munching and crunching, sends signals to the brain that trigger satiety. "Drinks don't require as much effort to consume, so it's easy to overdo them," says Bonnie Taub-Dix, RD, a spokesperson for the American Dietetic Association. You can still enjoy your faves and not gain an ounce: Just follow our sip-smarter guide.
Hit the Bottle A water bottle, that is. The old eight-cups-a-day rule no longer has merit, researchers say, because we get plenty of H2O from other sources, including fruits, vegetables, coffee, and tea. But sipping at least a few glasses of water daily can deliver some serious benefits, including weight loss. "Thirst can masquerade as hunger, so a lot of times we eat when really our bodies just need water," says Keri Glassman, RD, author of The O2 Diet. To tell the difference, drink a glass of water and wait 15 minutes. If your stomach is still grumbling, have a snack. If not, you were probably dehydrated.

2. Soda Can-Dos

The average American downs almost 48 gallons of soft drinks a year, according to Beverage Digest, a publication that tracks industry trends. This makes soda the largest single source of calories in our diet, says the Center for Science in the Public Interest, and such sugary beverages increase our risk for diabetes and heart disease. Slowly, though, we're starting to cut back. Thirty-four percent of soda sippers in a survey by Mintel, a market research firm, say they're drinking more water and less of the carbonated stuff to stay healthy and prevent weight gain. More than half the respondents worry about the artificial sweeteners in diet soda. Although studies are inconclusive, some experts believe that diet beverages also cause people to pack on pounds, in part because the sugary taste triggers cravings for the real thing. Those findings may help explain why we now guzzle one-third less regular soda and 10 percent less diet than we used to, according to Mintel.
Sip Tip: Need your daily soda fix? Limit yourself to one or two cans a day and drink more good-for-you beverages, like low-fat milk and plain water.

3. Happier Hour

We're a nation that loves to celebrate with a drink; we consume more than 500 million gallons of wine, beer, and spirits a year. Research shows that we would imbibe even more if liquor contained functional ingredients, such as antioxidants, enzymes, and vitamins. "There's a growing number of people who want to sip a cocktail and get health benefits at the same time," Taub-Dix says. We're also watching our waistlines and choosing skinnier drinks. Seven of the 10 top-selling domestic beers are light beers. And customers keep asking for more: Budweiser just launched a new brew called Select 55. With only 55 calories per 12-ounce bottle, it's the lowest-calorie beer on the market. Here's a reason to toast: Women who drink one to two servings of wine, beer, or liquor a day tend to gain less weight over time than teetotalers, according to researchers at Brigham and Women's Hospital in Boston. Some studies indicate that regularly drinking a small amount of alcohol may reduce our appetite.
Sip Tip: Moderation is key. While too much alcohol can hurt your health, experts say that a little bit daily may boost it. Stick to no more than two 5-ounce glasses of wine, 12-ounce bottles of beer, or 1-1/2-ounce glasses of liquor a day.

4. Get Juiced

OJ accounts for more than half of all fruit-juice sales in the United States, and no wonder: We each consume more than four gallons of it a year. "A cup a day is fine, especially if you have trouble getting your daily servings of fruits and veggies otherwise," Taub-Dix says. "But eating a piece of fruit is the better choice, since it packs more fiber into fewer calories." A medium orange has about 60 calories, 12 grams of sugar, and 3 grams of filling fiber; an 8-ounce glass of juice has 112 calories, almost twice as much sugar as the fruit, and only half a gram of fiber.
Sip Tip: Be sure to pick a carton labeled "100 percent juice." "There are plenty of impostors out there containing a lot of added sugar. For a healthier fix and to slash the calories, mix juice with seltzer or club soda," Taub-Dix says.

5. Good Sports Drinks

Five years ago a straight-up sports drink, like Gatorade or Powerade, was pretty much the only option for quenching your post-workout thirst. Now enhanced waters, like Vitaminwater Zero, and protein drinks, such as Muscle Milk, are filling the gap. "This category used to cater mainly to athletes, who needed to rehydrate after hard workouts," says Sarah Theodore, global drinks analyst at Mintel. "But sports drinks have evolved to meet the needs of all sorts of exercisers, from those looking to lose weight to people who want to build muscle."
Sip Tip: "If you're hitting the gym for less than an hour, low-cal sports drinks or flavored waters are great," says FITNESS advisory board member Leslie Bonci, RD, author of Sport Nutrition for Coaches. "The sweet taste can heighten your desire to drink, helping you stay hydrated." If your sweat sessions last an hour or more, stick to the full-calorie varieties. Long workouts increase your body's production of the stress hormone cortisol, which can weaken the immune system, says David C. Nieman, PhD, a researcher who studies exercise at Appalachian State University in Boone, North Carolina. Sipping a sports drink provides just enough fuel to decrease the stress on your system, reducing cortisol levels.

6. Energy Boosters

Today there are hundreds of choices for those in need of a quick pick-me-up, including energy shots (small low-calorie or calorie-free drinks promising supersized caffeine levels), energy-drink mixes, and fortified water jacked up on vitamins. Many energy drinks contain megadoses of caffeine (145 milligrams or more for every 8 ounces), so experts caution against making them a daily habit. "Too much caffeine can cause anxiety and insomnia," says Paul Arciero, PhD, an associate professor at Skidmore College in Saratoga Springs, New York. While fortified water may seem like an easy way to get the nutrients you need, it's not the best answer. "Water with vitamins is no substitute for eating whole foods, which have a variety of compounds and antioxidants to help your body stay healthy," says Keri Gans, RD, a nutritionist in New York City. Plus, one bottle can have eight teaspoons or more of added sugar.
Sip Tip: Arciero recommends consuming less than 600 milligrams of caffeine daily. If you take a multivitamin, limit yourself to one bottle of fortified water.

7. 5 Rules to Drink By

- Keep count. No more than 10 percent of your total daily calories should come from beverages. If you're eating 1,800 calories daily, that's 180 calories, or a glass of orange juice and half a can of soda. Double-check labels first: Some bottles contain two or more servings.
- Time it right. Drink most of your high-cal beverages during the day, when you're most active and likely to burn them off.
- Savor the flavor. Is a mocha coffee whip calling your name? If you're going to indulge, take the time to enjoy it. Ordering it as part of a meal means you won't register how many calories it has.
- Pace yourself. Whether it's cocktails or soda, have a glass of water between each round. You'll consume fewer calories and stay hydrated at the same time.
- Milk it. A glass of skim milk -- especially good for curbing before-bed munchies -- ranks just behind water and tea when it comes to RD-approved drinks. Also on the list? One-hundred-percent juices such as pomegranate and cherry, which are rich in antioxidants but whose whole fruits are not always easy to find or eat.

By Liz Plosser

Work Out Playlist

Best Country Workout Songs:


"Need You Now" - Lady Antebellum (106 BPMs)

"I Got Your Country Right Here" - Gretchen Wilson (95 BPMs)

"Mine" - Taylor Swift (122 BPMs)

"Shine" - Matt Stillwell (124 BPMs)

"Undo It" - Carrie Underwood (75 BPMs)

"Turn On the Radio" - Reba McEntire (123 BPMs)

"Little White Church" - Little Big Town (107 BPMs)

"Hillbilly Bone" - Blake Shelton, featuring Trace Adkins (72 BPMs)

"Whistlin' Dixie" - Randy Houser (79 BPMs)

"Rain Is a Good Thing" - Luke Bryan (108 BPMs)

Grilled Pineapple Shortcake

Grill slices of pineapple and pound cake to make this delectable dessert recipe. Light pineapple-coconut ice cream adds a crowning touch. Prep Time: 10 Mins
Total Time: 29 Mins
Servings: 8 Servings


Ingredients:
-3/4 cup orange-pineapple juice
-1 tablespoon cornstarch
-3/4 cup coconut-flavored rum (see Note)
-3 tablespoons dark-brown sugar
-1 teaspoon rum extract
-1/2 teaspoon coconut extract
-1 peeled and cored pineapple (about 9 ounces)
-1 small prepared pound cake (about 11 ounces)
-1 pint light pineapple-coconut ice cream (such as Haagen-Dazs)

Directions:
1. Stir together 1 tablespoon of the juice and the cornstarch. Set aside. In a small saucepan, combine the remaining juice, rum and brown sugar. Bring to a boil over medium-high heat and simmer for 10 minutes. Stir in cornstarch mixture and extracts. Cook another 2 minutes. Set sauce aside.

2. Cut pineapple into 8 slices, each about 3/4-inch thick. Cut pound cake into 8 slices, each about 1-inch thick. Heat gas grill to medium or prepare charcoal grill with medium-hot coals.

3. Brush pineapple with some of the rum sauce. Grill 5 minutes, turning once, until grill marks form. Set aside. Grill pound cake slices 2 minutes or until grill marks appear, turning once.

4. Serve pound cake slices, topped with grilled pineapple and a scoop of ice cream. Drizzle with remaining sauce.

5. Note: You could substitute additional juice for the rum, if desired.

Nutrition Facts:
Calories 289, Total Fat 9 g, Saturated Fat 5 g, Cholesterol 78 mg, Sodium 164 mg, Carbohydrate 46 g, Fiber 1 g, Protein 5 g.Percent Daily Values are based on a 2,000 calorie diet

TGIF!!!

Thursdays Health Tips

1. Create a no-fail environment. Get rid of your "red light" foods. A "red light" food is one that gives you trouble controlling portions. After awhile you may be able to bring them back. Also get rid of the food that is not going to fit into your new lifestyle.

2. Keep track of what you eat and how much.

3. Drink your Water. Carry a water bottle everywhere you go. If you don't like plain water you might want to try adding lemon or a couple of sprinkles of Crystal light to add a little flavor to the water. Remember that if you are thirsty you are already dehydrated.

4. Exercise. To be able to maintain your weight loss you need to incorporate intentional exercise. Try to find activities that you enjoy because this will make exercise fun.

5. Take measurements. Measurements will provide another indicator of your progress.

6. Package your food in single serving bags. This will help you to control your portions.

7. Get rid of your clothes as they get too big. This gets rid of the safety net of having clothes if you gain the weight back. When you lose weight you have to have the mind set that you will not gain it back. If you don't, you are allowing opportunities/excuses to go back to your old life-style.
8. Don't deprive yourself. If you tell yourself you can't have a particular food, then you are going to want it all the more. It is ok to still have your favorite junk foods, but in moderation and with planning.

9. Plan. You have to plan for the events in your life. When you know you’re going out to eat on the weekend for dinner, eat lower calorie foods earlier in the day. You also need to plan for the unexpected. Carry some food with you so if you are out someplace and are really hungry you will have some healthy options to eat.

10. Take pictures along the way. You may find it easier to see the difference when looking at pictures than by looking in the mirror. These pictures may also help you to make wiser decisions.