LABOR DAY 'GET FIT' CHALLENGE GROUP
You are invited to join! This is a PRIVATE group page for our GET FIT CHALLENGE.
The Challenge will last for 60 days, from Sept. 15 to Oct. 15. Anyone is welcome to join.
I will be posting the VIDEO that explains how to do the CHALLENGE on Labor Day.
Please feel free to share the Group Page with your friends on Facebook. I want to help you SUCCEED.
Don't think you can do it? Look at my BEFORE photo. At that time, I didn't have ANY visions of success. But I did succeed. The reason is because I finally got the RIGHT information and the RIGHT DIRECTIONS from the Pros who knew how to help me.
Let me help you now! Do something POSITIVE for yourself this month! YOU CAN DO IT!
CLICK HERE: https://www.facebook.com/groups/219863704808245/
P.S. No, I am not going to come and train you! I am going to RECOMMEND what you should do and give you the tools to do it!
9/02/2012
LABOR DAY 'GET FIT' CHALLENGE GROUP
7/25/2012
Sweet and Sour Mango and Pineapple Salsa
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5/01/2012
I LOVE this article about men attending yoga class!
5 Reasons Why Dudes Should Practice Yoga
I'm not your typical yoga person. In fact, I don't even come close to fitting the profile of a yoga person. First of all, I'm a dude. I'm tall (6'7" to be exact). Yes, is the answer to your next question: I played basketball. I played for four years in college at Columbia, in New York City. I also was president of my fraternity.
After college, I worked on Wall Street as an equities trader for five years. Did I even mention the injuries I have? Dislocated shoulders, separated shoulders, stress fractures, bone spurs and disc problems. I'll stop there because I'm totally fine -- have absolutely no pain -- partly due to yoga. I practiced yoga weekly for two years, was just starting to get the hang of it, before work travel took over. The discs in my lower back derailed (literally) and I was off my yoga train. I'm only about three months back into my practice, but I'm back on board the yoga train, full-speed ahead.
So how does a tall-ex-wall-street-trading-fraternity-boy-jock end up practicing yoga? Well, it just sorta happened.
Competitive sports are rough on the body.
I'm 35 and playing pick-up basketball just really isn't an option, as I'm always just one rebound (or I'd still like to think one dunk) away from my shoulder popping out. Not fun.
The gym lacks camaraderie and community.
Since I turned 15, I've been hitting the gym an average of three to five times a week, lifting weights, doing the elliptical (or the 'perpetual motion' machine as my good friend, Michael Taylor likes to call it). Granted, lifting weights in the gym was a lot more fun in college when our whole team would lift together in the off-season or before practice. But since then, it just isn't the same.
I got married.
Yes, another benefit of marriage other than love and tax benefits, is finding an activity that's good for the body that you can do together. Since we both work a ton, finding 'date' time is sometimes difficult. So what better date than a 'fitness' date? Lifting weights together isn't a viable option for us and neither is running (not so good on my knees).
I found a class that was a fit for me.
For a tall dude who is looking for a workout, finding the right class is key. Quick movements with my body curled up scare me, but long and gentle movements where I feel a stretch and my quads or triceps burning is something that my body can handle. God bless, Tara Stiles and Michael Taylor at Strala Yoga.
So, for me it was a blend of finding a replacement for my ex-athletic, gym-going, yet-injured body, that my wife and I could enjoy together. But enough about me. Let's talk about all the other dudes out there who are sitting on the perpetual yoga-fence. Here are five reasons why other dudes should practice yoga.
1. Your upper body will get stronger. I feel stronger, I'm more defined, and I haven't lifted a weight in the past two months. This is all due to yoga. Just working plank pose in a basic yoga series will provide an upper body workout. I'm not even talking about handstands, crow pose and all those poses that require a lot of strength (and concentration), which strong yogis can make look easy. They are hard.
2. Your core will thank you. Sit-ups and crunches and all those other fun exercises only take you so far, as they become repetitive and your body becomes familiar with the movement. I'm not saying that you won't get some sort of results doing these exercises. But yoga will help you use and develop your core in relation to your other muscles and body parts. Hello six-pack abs and Speedo season. Well, maybe not Speedo season.
3. You'll alleviate stress. Unlike our female counterparts, who often deal with stress outwardly, most dudes (I'm guilty too) often hold stress in, and don't necessarily deal with it in a healthy way. The result is often sleep deprivation, lack of focus, unreflective eating or a little too much Happy Hour. Go to a yoga class that's challenging and you'll be 100 percent focused on your pose and breath. Your stress will most likely be left at the door. You'll be more mindful. You know that concept called "mindfulness" that seems to be all the rage these days? You know, being present? Paying attention to all the little things, concentrating on your breath and focusing on the moment. You'll do all that better, too.
4. It's a cheap date. Dinner and/or movie, or drinks can't compete with $10 yoga. You get a workout, don't have to talk (sometimes guys just don't have a lot to say), and your female companion will be happy. Priceless.
5. The women. Yes, the women -- probably the most important reason for dudes on why they should practice yoga. If you're single, there's no better place to meet a woman. First of all, the girl-to-guy ratio is heavily in your favor. Odds are that the women will be in-shape, smart and probably run deep as opposed to superficial. It beats the hell out of Happy Hour.
Convinced? Sorta convinced? So what to do? As a fellow dude I'd hate to embarrass myself in class (wait, I've already done that), I'd suggest a few things:
First, take a look at some of the key beginner yoga poses so you know what's coming your way. Just getting familiar with how they look will prove to be tremendously helpful.
Second, ask around, poke around and find the right class for you. There's no one-size-fits all approach for yoga, and it might take a while to find your class or instructor. Just like love, you'll know when you "know." And when you "know," you'll be on your way.
Last, yoga is a marathon, not a sprint. I'm not doing handstands or anything fancy yet, and I don't know when I'll be ready for that challenge. What I do know is what's right for my body and I try to take my practice one class at a time. (Kathryn Budig and Elena Brower, I'll be bringing my extra-long mat to your classes soon).
Happy yoga.
(That's me pictured in a Tree Pose. And that's Michael Taylor sitting).
3/28/2012
Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?
Are the Leading Causes of Disability in the United States ALL Caused by Magnesium Deficiency?
Magnesium is an essential mineral needed by every cell of the body. Magnesium helps maintain normal cardiovascular, muscle, nerve, bone, joint, and cellular function. It also helps calm and promotes healthy sleep patterns. Unfortunately, most adults take in inadequate levels of this mineral. Researchers now believe that magnesium deficiency may contribute to various diseases, including cardiovascular conditions, pre-eclampsia, and asthma, among many others.
Magnesium plays a part in more than 300 enzymatic reactions, including energy production and transport, the activation of B vitamins, proper nerve function, and the formation and maintenance of protein, fatty acids and bone. Magnesium is vital for cell formation, and helps to form adenosine triphosphate (ATP), the body's energy source.
According to researchers, deficiencies of magnesium may be a factor in many diseases. And while magnesium previously failed to garner much medical attention, it is now being explored as a valid complementary to traditional treatments. In fact, magnesium is currently the leading therapy option for the pregnancy-related condition known as pre-eclampsia, as well as a specific type of cardiac arrhythmia (an uneven heartbeat rhythm).
A study recently published in the journal Stroke focused on 323 patients with known symptomatic peripheral artery disease (arterial narrowing in the legs causing pain and other symptoms). Upon the study's completion, those patients with the lowest serum (blood) magnesium levels had an over-300% increased adjusted risk of developing stroke compared to those with the highest levels. Magnesium has been shown to maintain steady heart rhythms, lower blood pressure, benefit blood clotting, and help shield the lining of arteries from the stress of sudden blood pressure changes. With its high level of tolerability, magnesium may be considered crucial for optimal heart function.
Besides possessing important properties for muscle contraction and relaxation, magnesium is effective for all-around relaxation. It has been shown to provide a calming effect and can assist in inducing restful sleep. A 1998 study published in the journal Sleep focused on magnesium's effects on participants afflicted with two sleep-specific conditions: period limb movements during sleep (PLMS) and restless leg syndrome (RLS). When given about 300 mg of magnesium every evening for 4-6 weeks, these participants showed significant improvements in sleep efficiency.
Magnesium may promote healthy lung function. Recent studies show that high levels of dietary magnesium may be linked to improved lung function, and can aid in clearing constricted airways in the lungs. As asthmatics have been frequently shown to display low levels of magnesium, this mineral may of benefit in asthma patients, as well. In a study published in the Magnesium Bulletin, 18 adult asthmatics who took 300 mg of magnesium daily for 30 days experienced decreased bronchial reactivity. Magnesium may hold properties for diabetics, who often have lower levels than normal. A study published in Diabetes Care showed that magnesium supplementation may provide benefits and may even improve glucose tolerance in some patients. Plus, magnesium is vital for insulin secretion and action.
This mineral is essential for overall health, but unfortunately, most adults receive inadequate levels. It is recommended that adult females take in 310 mg and adult males take in 400 mg of supplemental magnesium daily. http://electroherbalism.com/Naturopathy/Therapies/Supplements/Minerals/index.htm
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ANITA STONE
VIDEO FITNESS COACH: http://www.videofitnesscoach.com
21 DAYS TO FITNESS: http://www.21daystofitness.com
2/22/2012
HEALTHY LIFESTYLE TIP: Healthy Foods for Kids' Breakfasts
Source: This Mama Cooks
Microwaved Egg Recipes
For moms who don’t have time to scramble eggs on the stove, microwaved eggs are a quick alternative. As of Anne Marie Nichols of This Mama Cooks shares of her egg, milk and cheese recipe: “My family's favorite is the Coffee Cup Egg Scramble. It's quick, easy and fun to eat.” Or try the nifty egg-cooking tool Janine White of Eat Something Else! Encouraging the Resistant Eater discovered: “I found these silicone microwave-able 'dishes' at my grocery store called Poach Pods. I crack an egg in and zap for a minute.”
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Oatmeal With Toppings
Oatmeal makes a great healthy, hot meal for busy mornings. As The Food Allergy Mom shares: “My family's favorite quick breakfast recipe is oatmeal. To keep the sugar content and food allergens within my control, we use the whole oats (not the cute little flavored packets).” Her suggested toppings include half of a banana and a tablespoon of Sun Butter; a tablespoon of honey, some fruit, and a dash of cinnamon; a dash of brown sugar and cinnamon and a teaspoon of maple syrup; or a tablespoon of your favorite jelly.
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Smoothies
“Hands down, our family's favorite lightening speed recipe is a smoothie!!” shares Sabrina Granniss and Sioux Wimler of Crunchy Bits. Her recipe includes a cup each of milk and frozen mixed berries, 1/2 banana, and a tablespoon of flax seed.
ADD ONE SCOOP OF VANILLA PROTEIN to round out this treat and make it a meal.
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Source: Via Nature's Path Organic
Frozen Pancakes, Waffles, and Muffins
"I often make large batches of healthy, whole grain muffins or pancakes and freeze them so they can be pulled out when needed," relays Erica of Healthy Life Lessons. "A minute or two in the microwave is all it takes to have them ready to go." Other moms, like Allergy Shmallergy suggest frozen waffles (particularly Wildberry Buckwheat Waffles by Nature's Path for restricted diets). The best part? “You pop them in the toaster and they’re done in about a minute. Yum!”
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Granola Parfait
“Hands down, this yogurt and granola parfait is my favorite quick breakfast meal,” says Dara Michalski of Cookin' Canuck, describing her mix of Greek yogurt, defrosted frozen blueberries, granola and agave syrup. “It takes less than 5 minutes to make and is packed with fiber and protein.” She’s not the only fan of granola parfaits. Shannon Hilton of Food Farm Health shared her recipe for homemade cranberry-pumpkin seed granola, which she serves with coconut: “I usually make a batch of this recipe over the weekend in order to have quick breakfast options during the week.”
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Breakfast Burritos
"I'm a huge fan of any quick recipe," shares USA Silly Yaks. "I love breakfast burritos which is simply a warm corn tortilla filled with eggs, cheese, and bacon (can even be that microwaved kind)."
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VIDEO FITNESS COACH ANITA STONE
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Healthy Lifestyle Tip: 20 Ways to Speed Up Your Metabolism
20 Ways to Speed Up Your Metabolism
Whether you're trying to shed some lbs or just stay fit, these tricks to increase your metabolism from nutritionist Heather Bauer, RD,CDN, will help you reach the finish line even faster.
1. Keep Hydrated I'm sure the general population thinks dieticians sound like a broken record when it comes to the whole water thing, but it really is important. Drinking the recommended eight cups of water a day will help your body function at peak performance levels. 2. Keep Calcium Levels Up Current obesity research shows that a dip in calcium levels can trigger the same hormone that causes the body to hold onto fat to be released. Choose low-fat dairy, cheese, yogurt, salmon, tofu, and oatmeal.
3. Ditch the Drinks Happy hours and late night cocktails can do a number on your metabolism the next day. Research shows that the day after a night of drinking, there is a significant dip in your metabolic rate. Combine this with hangover cravings, and you've got a double disaster.
4. Eat Constantly Snacking does not have to be a bad thing. If your stomach is growling, it means that you need more fuel. Not providing your body with food is a surefire way to slow down its basic functions. Choose high-fiber, high-protein snacks like low-fat cheese, fiber crackers, fruits, veggies, or Greek yogurt. Starving your body will sabotage all of your dieting efforts.
5. Destress Yourself Stress raises the amount of cortisol in your body. Cortisol is a hormone that tells the body to hold onto fat in case of a stressful situation (think more natural disaster-level stress, not a bad day at work-level). Experiment with yoga or meditation as ways to lower stress levels and clear your mind.
6. Decrease Diet Soda Although it's low in calories and seems like an easy swap for high calorie beverages, diet soda may actually have adverse effects on your metabolism. Water and seltzer are better options, but if you must drink diet soda, limit your consumption to two cans (not Big Gulps!) per week.
7. Don't Forget Your ZZZ's Getting a least seven to eight hours of sleep every night is crucial to a healthy metabolism. Anything less can adversely affect your body's ability to burn calories. Surprisingly, excess sleep may do the same thing. It's best to keep a consistent bedtime and wake up close to the same time every morning
8. Soak Up the Sun Research shows that when a person spends long periods of time in a darkened, dull environment, it stimulates the same physiological functions in the body as gaining weight and sleep. The best daylight hours are between 11 a.m. and 3 p.m., so make it a point to get up from your desk and take a brisk walk outside. Aside from soaking up rays, you'll rev up your heart rate and benefit from the fresh air.
9. Work Out in the Cold Doing any type of cardio exercise in the cold can increase the ability of brown fat in the body to work at maximum capacity. Newly published research indicates that brown fat helps efficiently burn the white fat in your body, which is the considered that "bad fat."
10. Drink Kombucha Tea This tea, which is made from the Kombucha black mushroom, has racked up accolades in almost every health area-claims range from easing arthritis to detoxifying the liver. The detoxifying nature of this beverage may help your body function at an optimal level, which means a healthy metabolism.
11. Increase Weight-Bearing Exercises One pound of muscle burns 35 to 50 calories, while one pound of fat burns a measly 5 to 10 calories. Increasing your muscle mass can increase your body's basal metabolic rate (BMR) by up to 40%. There's no need to hit the weights hard, either, simply using light weights at high repetition has been proven to tone muscle and burn fat.
12. Up Your Vitamin C Vitamin C and calcium are partners in crime when it comes to your metabolic rate. Calcium speeds up metabolism, while vitamin C helps the body absorb this mineral, creating an overall win-win situation.
13. Vitamin B is Key Getting in all over your vitamin B, which you can do by incorporating small amounts of nuts, seeds, lean chicken, beef, and fish into your diet, helps maintain a healthy metabolism. Legumes are also a great source of B vitamins; plus they're chock-full of fiber.
14. Drink Green Tea The polyphenols, specifically EGCG, in green tea have properties that rev up your metabolic rate. However, green tea takes dedication. You have to drink about 4 to 5 cups a day to see results.
15. Avoid High Fructose Corn Syrup It's one of the most controversial issues in nutrition: Studies show that HFCS can make the body insulin-resistant. Also, when given the choice, the body stores fructose as fat before it does glucose.
16. Try Interval Training Aside from curing workout boredom, interval training allows you to burn more calories in less time. This is a great way for busy people with less time to get in a maximum workout.
17. Drink Oolong Tea Swap your second latte of the day with a fresh cup of oolong tea. Chinese medicine and celebrities alike tout the calorie boosting properties of this electrifying elixir.
18. Spicy Peppers Take your pick: Jalapenos, chili, cayenne, habanero, etc.. These fiery little guys contain capsaicin, which is why you get a burning sensation in your mouth when you eat them. This same effect is created internally, causing a calorie burn for about 30 minutes afterward.
19. Go Ginger The latest craze is to add ginger shots to juice, but if you're not into juicing, it also pairs nicely with veggies in a stir-fry. In addition to aiding digestion, it can speed up the body's digestion process by as much as twenty percent.
20. Eat Oily Fish Fish such as tuna and salmon contain oil that increases leptin, which is a hormone responsible for controlling appetite.
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1/31/2012
I CAN'T BELIEVE THIS PRICE!
Let's get in shape this year! 21 Days to Fitness starts Feb. 1st -- sign up here: http://www.21daystofitness.com. It's free!
1/13/2012
Top 15 Healthy Foods "Trendy for 2012"
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Agave-Derived from the same plant used to make tequila, agave syrup has generated lots of buzz recently. Also known as agave nectar, it has a deep, rich flavor that is slightly sweeter than honey. It's touted for its low glycemic index (GI) value, meaning it won't spike your blood sugar like high-GI table sugar. Plus, you can use about one-third less to achieve the same level of sweetness.
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Artisan Multigrain Breads-It used to be that you had to seek out a local baker to get high-quality artisan breads. Now, chances are your local market is baking up specialty breads right in the store. Look for breads made with heart-healthy oats, whole-wheat flour, barley, millet and whole-grain rye. Make your own with these Healthy Homemade Bread Recipes.
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Brussels Sprouts-Once considered cabbage's "smelly" cousin, the Brussels sprout is gaining in popularity. The veggie is packed with 130% of your daily value of free-radical-fighting vitamin C per 1-cup serving (proof there was a reason your mother tortured you so many years ago). When cooked properly, this veggie tastes great! Eat more with these delicious Brussels sprout recipes for Brussels Sprouts with Chestnuts & Sage and more.
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Farro-With the growing focus on whole grains, ancient grains like farro are gaining a following. Farro is a type of wheat traditionally used in Italy, with a satisfying chewy texture and nutty flavor. This whole grain can be used in salads, soups or side dishes.
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Flaxmeal-The health community is buzzing about omega-3 fatty acids. Flaxseed and flaxmeal (ground from flaxseed) are rich in alpha-linolenic acid (ALA), a plant-based omega-3. ALA may help to lower inflammation and increase blood flow in the body, reducing the risk of high blood pressure and blood clots. Try sprinkling flaxmeal on your morning cereal or adding it to a smoothie. Or make this Chocolate Bundt Cake and more recipes with flax.
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Gluten-Free Baking Mixes-Gluten-free products are everywhere now with the growing awareness of celiac disease, gluten intolerance and gluten sensitivity. Eating gluten-free used to mean kissing your love of delicious bread and baked goods goodbye, but no longer: now you can have your (gluten-free) cake and eat it, too, when you use one of the great gluten-free mixes available today.
Related: Stunning Gluten-Free Dessert Recipes
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Greek Yogurt-Thicker and more tangy than traditional yogurt, Greek-style yogurt has become an everyday staple for many cooks. A 6-ounce serving of nonfat Greek yogurt has 15 g of protein, 5 g more than traditional nonfat plain yogurt. (However, if it is calcium you are after, stick with traditional yogurt that hasn't had the whey drained from it-it has 34 percent of your daily value per 6-ounce serving, three times more than Greek yogurt.) Creamy and delicious, Greek yogurt makes a homemade tzatziki sauce or healthy dessert quick and easy.
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Heirloom Tomatoes-Old varieties of tomatoes are making a comeback. Varieties like Gold Nugget, Aunt Ginny's Purple, Big Ben and Red Zebraare now showing up in your neighborhood market. Like all tomatoes, they are an excellent source of vision and bone-healthy vitamin A.
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Israeli Couscous-Round semolina pasta, bigger than regular couscous, Israeli couscous is great in soups, salads or pilafs. The small spheres are toasted, not dried, so they have a textured nutty bite. Choose whole-wheat to get extra heart-healthy whole grains.
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Kefir-Think yogurt in a glass. This fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge. Look for it in your local market; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste. With 29 percent of your daily value of calcium per 8-ounce serving, kefir is the perfect choice for an on-the-go morning.
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Kombucha-Kombucha is a fermented tea with a fizzy "zip," offered in flavors from mango to cayenne-watermelon. Newly available in supermarkets, it has probiotics and more antioxidants than other teas. Enjoy the beverage by itself or in a smoothie.
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Multigrain Tortillas-When it comes to tortillas, there are more options for shoppers than ever before. Forget basic flour-now you can find whole-grain tortillas with added heart-healthy flaxseed or B vitamins. You'll get more fiber when you choose whole-wheat or whole-grain over white-flour tortillas.
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Nut Butters-Peanut butter may be the first thing that comes to mind when you hear "nut butter," but today there are many varieties found right next to that old standby. And they have different nutrition profiles: 2 tablespoons of almond butter provides 75 percent of your daily value of vitamin E, which may help fight damage-causing free radicals. Cashew, walnut and hazelnut butters add exotic flavors to your next snack and are packed with 5 g of protein per 2-tablespoon serving.
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Spice Blends-With home cooks' growing interest in global cuisine, exotic spice blends are becoming commonplace in the spice aisle of local markets. Look and you may find berbere (an earthy, aromatic Ethiopian blend) next to the bay leaves and ras el hanout (a robust Moroccan spice blend) next to paprika. These spice blends make it easier than ever to create exotic, flavorful meals in your own kitchen.
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Steel-Cut Oats-Here is an example of "what is old is new again." Steel-cut oats (sometimes called Irish oatmeal) are whole-grain oats that have been cut into little pieces rather than rolled.This hot breakfast cereal is less-processed than other types of oatmeal and has a nutty crunch. Like all oatmeal, it's high in soluble fiber, which may help to lower "bad" LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied.
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What do you think the biggest food trend of 2012 will be?
By Jessie Price and Cassidy Tawse-Garcia
Jessie Price is the deputy editor of food for EatingWell magazine, where she directs all food content. Besides her work on 11 other EatingWell books, she is the author of the James Beard Award-winning The Simple Art of EatingWell and EatingWell One-Pot Meals. She lives in Charlotte, Vermont where she stays busy growing her own vegetables in the summer and tracking down great Vermont food products when she's not working.
Cassidy Tawse-Garcia is an editorial intern at EatingWell Magazine. She has also worked with the Mountain Roots Food Project in Crested Butte, Colorado. When not at EatingWell, she's working her way through Julia Child's Mastering the Art of French Cooking and daydreaming about fanciful dinner parties.
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ANITA STONE
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1/07/2012
11/13/2011
PERFECT Pecan Pie (lower calorie, lower fat)
3 secrets for perfect pecan pie (with fewer calories and less fat!)
I love the expression "Why fix what isn't broken?" I use this phrase when it comes to my time-honored Thanksgiving recipes. So why am I throwing out my old "perfect" pecan pie recipe this year in place for something new? Because the Maple Pecan Tart that recipe developer and makeover queen Katie Webster made for EatingWell is so much better.
After trying her version in the Test Kitchen a few months ago, I realized that I needed to ditch my old "perfect" pecan pie recipe. Not only does this new version taste better than the original, but it's healthier too. Find out the three tricks to making better pecan pie.
Trick 1: Replace corn syrup with maple syrup
Corn syrup doesn't have a lot of flavor. The only thing it has to offer is sweetness, which is pretty boring. But it's the cornerstone of traditional recipes. So to perk up the flavor, this Maple Pecan Tart uses maple syrup in place of the corn syrup. From a nutritional perspective, sugar is sugar, but from a flavor perspective, maple syrup is much tastier. The buttery flavor of the syrup plays up the nuttiness of the pecans. If you have a choice, opt for grade B or dark amber syrup. It has a richer flavor than lighter varieties.
Trick 2: Use nuts in the crust
Plenty of pecan pie recipes call for an already prepared crust, or if you're ambitious you make your own from scratch. Either is fine, but the crust can be a hidden source of calories and fat from loads of butter and/or shortening. In this Maple Pecan Tart recipe, we incorporate pecans in the crust to deliver a nuttier flavor that can't be matched by a store-bought crust. And pecans have less saturated fat than butter: 1/4 cup of pecans has only 2 grams saturated fat vs. butter at 29 grams per 1/4 cup! Pecans also contain more antioxidants-compounds that sweep up tissue-damaging free radicals-than any other tree nut, according to a study in the Journal of Agricultural and Food Chemistry. Pecans also provide notable amounts of zinc, a mineral most often found in animal-based foods.
Pecan pie has a reputation for being sweet. That comes from the collective 2 cups or more of sweetener (corn syrup, sugar) that some traditional recipes call for! My teeth hurt just thinking about it. This Maple Pecan Tart recipe uses only 1 cup of sweetener (maple syrup and brown sugar)-half of what you would find in a traditional recipe. Plus, the filling gets an extra punch of flavor from chopped dried cherries. Unconventional-yes. But they deliver more sweet flavor with just a hint of sour so you won't miss the cloying sweetness from that extra cup of sugar.
Maple Pecan Tart
Makes: 10 servings
Active time: 40 minutes | Total: 2 1/4 hours
To make ahead: Cover and refrigerate for up to 1 day. Serve at room temperature. | Equipment: 9-inch tart pan with removable bottom
This pecan tart gets added tang from dried cherries. Instead of corn syrup, which is found in most pecan pie recipes, we've opted for maple syrup. If you can find it, choose dark amber or grade B, because it has the richest maple flavor. The crust, made with heart-healthy pecans and canola oil, couldn't be easier to whip together. Just blend it in the food processor and pat it into your tart pan.
1 large egg yolk
3 tablespoons unsalted butter, melted, divided
2 tablespoons canola oil
1 tablespoon water
2 cups pecan halves, divided
1 tablespoon granulated sugar
1 cup plus 2 tablespoons all-purpose flour
1/2 teaspoon salt, divided
2 large eggs
1/2 cup pure maple syrup
1/2 cup packed dark brown sugar
2 teaspoons dark rum (optional)
1/3 cup dried cherries, chopped
1. Preheat oven to 400�F. Generously coat a 9-inch tart pan with removable bottom with cooking spray.
2. Combine egg yolk, 2 tablespoons melted butter, oil and water in a small bowl. Process 1/2 cup pecans and sugar in a food processor to the consistency of coarse meal. Add flour and 1/4 teaspoon salt and pulse until combined. Drizzle the yolk mixture through the feed tube while pulsing and pulse just until the mixture is combined.
3. Spread the mixture evenly into the prepared pan, pressing it firmly into the bottom and all the way up the sides to form a crust. Place on a baking sheet. Bake until dry and just beginning to brown on the edges, 12 to 14 minutes.
4. Meanwhile, whisk eggs, maple syrup, brown sugar, rum (if using), the remaining 1 tablespoon butter and the remaining 1/4 teaspoon salt in a medium bowl. Transfer 1/4 cup of the mixture to a small bowl. Chop 1/2 cup pecans and add to the medium bowl. Stir in cherries. Mix the remaining 1 cup pecans with the reserved maple mixture.
5. Remove the tart crust from the oven. Reduce the oven temperature to 350�.
6. If there are any cracks in the crust, sprinkle with a little flour and use a dry pastry brush to "seal" the flour into the cracks. Evenly spread the filling in the crust. Arrange the maple syrup-coated pecans decoratively on top and drizzle with any remaining maple mixture.
7. Bake the tart until it no longer jiggles in the center when gently shaken, 25 to 30 minutes. Let cool on a wire rack for about 20 minutes. Remove the sides of the pan (use a butter knife to gently loosen the tart from the pan sides if it sticks in spots). Let cool completely, about 40 minutes more.
Per serving: 353 calories; 22 g fat (4 g sat, 11 g mono); 65 mg cholesterol; 36 g carbohydrate; 20 g added sugars; 5 g protein; 2 g fiber; 136 mg sodium; 157 mg potassium.
By Hilary Meyer
EatingWell Associate Food Editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.
11/01/2011
STARTS TODAY! Nov. 1-21 -- New 21 Days to Fitnes with 2 options: Headstart and Follow Me
| TODAY'S THE DAY! Nov. 1-21 New "21 Days to Fitness" with 2 OPTIONS!
Do you love yourself enough to make a commitment for 21 days? |
I bet you think I'm confused about which holiday it is, huh? I know it's November! But I chose these RED HEARTS because I want you to make a commitment to LOVE yourself for 21 days! I have added a new section to "21 Days to Fitness." It is called: SET UP FOR SUCCESS Click here to see the new section, it is only 3 web pages: Please write back and tell me if you LOVE IT! I LOVE YOU! Your Fitness Coach Anita |
"21 Days to Fitness" -- Getting set up for success -- Step 3
  RULES OF THE GAME Do your kids play football? I have two boys, and for the last two years, we've had both of them in football! They have had to learn the rules of play, the names of each position on the field, and what it means when they go "out of bounds." Staying on a FITNESS PLAN works much the same way. I can't help you until you learn the "RULES OF THE GAME." For example, you need to know which foods are carbs and which are proteins. You need to know how a fat cell delivers fat for energy, and what sugar does to your bloodstream. I found it was much easier to "diet" when I knew the "science." Once I knew that white flour became like a pasty "glue" in my intestines, I didn't want to eat it as often!   example of a white flour foodAs you go through the "21 Days" program, you will learn more about each of these rules and how they apply to the game. You will receive an email EVERY DAY for 21 days, starting on Day 1. Each email will have videos and a written lesson. Please take time to read the written lesson! Also, please email me if any of the videos do not play, or if the written lessons do not click through correctly. I make all of my own websites, and it is very easy to make a mistake! Please DO NOT get discouraged about the RULES! YOU CAN DO ANYTHING FOR 21 DAYS!  My goal is to teach you the rules, and then as you learn to apply them for 21 days, you will likely keep on following them after the program is over. Even if you only follow the rules half the time, wouldn't you be better off then you were before the program started? Sure! Everyone goes "out of bounds" at times. Our goal is to minimize our "out of bounds" habits and MAXIMIZE our successful habits! All of the rules apply to both the "HEADSTART" and the "FOLLOW ME" programs. | |||
| RULES OF THE GAME  1. Eat breakfast with at least 20 grams of protein.  We, as members of Team Beachbody, think a Shakeology Shake is the best breakfast in the world. I was not a breakfast eater! But if you are a "breakfast eater," if you like eggs and toast, then by all means stay with that good habit. Your Shakeology Shake can easily be a mid-morning or mid-afternoon snack. To learn more about Shakeology, click here. There are very few other products on the entire market, worldwide, that compare to Shakeology. It is not cheap. In nutrition products, "you get what you pay for." If you cannot afford Shakeology, I will give you some other less expensive options to choose from as the program goes along. However, if you are buying cups of coffee at Starbucks and cans of Red Bull at the gas station for $3 each, YOU CAN AFFORD SHAKEOLOGY!2. Exercise every day.  Unless you are pregnant, over 65, or have a serious illness (such as heart disease), WALKING IS NOT ENOUGH EXERCISE. Walking is movement, and movement is good. But it is not enough to lose weight at the pace that we want to lose it. If you are happy with losing 1-2 pounds a month, walking your dog and riding your bike are great. But when I was dieting, I lost 10 pounds a month, every month, until I got down close to my goal weight, and then the weight only came off at around 5 pounds per month (that's normal). I'll give you more details on exercise later.3. No white flour (or as little as possible). Stay away from white breads, pastries, white rice, white potatoes, cereals, and potato chips. Buy "100% WHOLE WHEAT" bread only (if you like rye or pumpernickel, those are even better). If the bread does not say "100%," do not buy it. Don't be fooled by "whole grain," or those breads with little oatmeal flakes glued to the top. 4. No fried foods. Really, you should do this for the rest of your life even if you aren't trying to lose weight. There are some healthier oils that you can fry food in at home, but TRUST ME, the restaurants do not use them! Why would a restaurant pay more for a healthy oil when they can use the cheapest ones possible? 5. Do not go out to eat.  I know it will be hard for me to sell this one. I have a whole video on it in the program. It is SO IMPORTANT. Without going into further explanation, just trust me on this -- you will LOSE MORE WEIGHT if you eat at home. 6. Do not watch TV.  I don't watch TV at all unless it's on while I am doing something else, like getting ready for work or eating my lunch. And when I do have it on, it's usually an educational show (I watch "Your Health with Dr. Richard Becker" almost every day during lunch) or "Enjoying Everyday Life." I only allow POSITIVE TV in my mind. The sole purpose of commercials on most TV shows are to show you how inadequate you are without the greatest "new product" they are trying to sell to you. Don't fall for it! Besides, you won't have time for TV anyway, because you are going to be too busy CREATING THE NEW YOU!7. Eat dinner early and DON'T EAT AT NIGHT. This is so important, I have a whole video on it in the program. For years now, I have eaten dinner with the kids shortly after they get home from school. (If your husband doesn't understand, tell him to give me a call and I'll be happy to talk to him!) If your husband is overweight too, OR if you are on a "late" work schedule, then follow this rule -- lean protein, vegetables (non-starchy), and 1 bread ONLY for dinner. I have a video in the program on how to cook 'light' dinners, such as soups, chili, etc. 8. Get 7-8 hours of sleep every night.  How to do this: Write down the time you need to get up in the morning, such as 6 a.m. Subtract 8 hours. Lie down in your bed at that time. >> I know that's complicated, but you can do it! You will be tempted to skip over this one, but I can assure you it is important. I have an entire lesson on "sleep" in the program!9. Keep fat low.  Count your fat grams every day. According to the American Heart Association, no more than 25% of calories per day should come from fat, and less than half of that can be saturated fat. Everyone is different, so you may not know how much fat you "can" eat every day to maintain your weight, or how much you have to restrict it to lose weight. For women, start with around 30 grams of fat a day. For men, start with 50. If, by the end of the week, weight is dropping off of you like crazy, then you can probably raise that number up a bit. I have a lesson on good fats vs. bad fats in the program. 10. Keep protein above 50 grams for women, 100 for men.  Count your protein grams every day. This is a little more difficult than counting fat, but you can do it. Remember, we are only doing this for 21 days. The range for women should be approximately 50-130 grams, depending on height and how much you exercise. The range for men starts at 100, but can go up to as much as 200+. I eat somewhere between 80 and 120, and I am about normal height (5'5"). If you are very short, or if you are above 65 years old, you may have to play with that number a little bit, but never eat less than 40. A NOTE ABOUT CALORIES.....How do you know if you are eating the correct number of calories? If the weight is dropping off faster than you can count it, then you can have more calories! | |||
| EXERCISE: "HEADSTART" I named this program Headstart, because it will give you a headstart on your journey to fitness. It will get you going in the right direction, with some structure. In the Headstart program, you will receive ONE FREE PERSONAL TRAINING SESSION (if you live in my area) After that, you will take responsibility for your own exercise. It would be a good idea to buy some of the Beachbody exercise DVD programs to use at home when you cannot go outside because of weather. I strongly suggest being a member of a gym. If you have babies or small children, there is NO BETTER BREAK than for you to drop them off at the gym's childcare and go take an aerobics class. Then you can take a shower (in privacy!) before you go home. It's the cheapest babysitting you will ever find! And the healthiest! Don't worry about your kids "catching colds" at the gym's childcare center. If they don't catch them now, they will be sick again anyway when they start pre-school or Kindergarten. Colds are necessary for immunity. My kids "grew up" in the childcare at the gym, and look at them now -- big, strong athletes. If you want to switch to the FOLLOW ME program at any time during the 21 days, you are welcome to! | EXERCISE: "FOLLOW ME" I named this program Follow Me, because you will be following me to work out and doing what I do every day. Over the years, I've had sooooo many people ask me, "Just tell me what YOU DO." So I decided to start taking people with me to see what I do! You may not believe it, but I don't really work out that hard!
I've also chosen the CHEAPEST and MOST CONVENIENT place to work out: LA Fitness. LA Fitness is $9.95 per week. CLICK HERE to join. You must join ONLINE to get that rate. (I get no kickbacks from LA Fitness!) But it is near my house and has a good aerobics room. (There are also monthly rates available). ---> If that link does not work, just go to http://www.lafitness.com and look for the enrollment button. LA Fitness address: 1861 MAIN STREET, KELLER TX, 76248 - (817) 562-3052. Here's the plan: Monday through Friday: Meet at LA Fitness at 4:30 p.m. every day for aerobics class. If it is a class that you can't do (for example, I am a terrible dancer), then you can go over to the treadmill and the weight room. I will be available to answer questions for you after class every day. Saturday and Sunday: Exercise with your family or on your own. Planting flowers is not exercise! But I'd like for you to do LOTS of activities like that in addition to your exercise, as much as you can during the 21 days. Follow Me members will also receive ONE FREE PERSONAL TRAINING SESSION (if you live in my area) | ||
| DO YOU WANT MORE SUCCESS?  During the program, we will have a Detox Day. On your Detox Day, you will eat ONLY fruits and vegetables (preferably more vegetables than fruits), and 3 protein shakes for breakfast, lunch, and dinner. You won't be hungry, you can eat as much as you want that day! Beachbody has a Detox Weekend option called the "2 Day Fast." You don't really "fast" for 2 days, as in not eating anything. You will order the Beachbody "2 Day Fast" product, and drink it 3 times per day. How to order the 2-Day Fast: CLICK HERE Then select SHOP, NUTRITION & SUPPLEMENTS, then WEIGHT MANAGEMENT. Order it from that page, it's near the bottom. | |||
 TIME TO WEIGH AND MEASURE! I hope you have already uploaded a picture of yourself on your Team Beachbody page. If not, CLICK HERE and do it now! A photo from your cell phone will be just fine. WEIGH. Let me say that again. WEIGH. OK, just one more time. WEIGH. I know you've been avoiding it. Denial only breeds procrastination. Just do it! This will make it slightly easier: weigh in the morning, before breakfast, before coffee, after going to the bathroom, with dry hair, no clothes on, clean out your ears and your belly button. OK?! MEASURE. Someone will have to help you. Go get your sewing box and find a measuring tape in there. Measure these areas:
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| Have you read my Makeover Story yet?  |  |
Your setup for success is finished!
to start 21 Days to Fitness!
On the next page, watch the video of Professor Puppet and then "sign in" on the form.
After signing in, you will receive 21 daily emails with your Lesson Plan for each day.
(If you have already "signed in" on the 21 Days to Fitness page, you do not have to do it again.)
YOU ARE ON YOUR WAY
TO THE "NEW" YOU!
