This Month's Routine: Eat Breakfast Every Day Meeting Topic:  Ripple Effect

The Weather-Or-Not Workout
Keep your fitness forecast bright with these workouts that get you moving no matter what it’s like outside.
Article By: Michele Stanten

Weather forecast: Hazy, Hot, and Humid

To beat the heat, here are suggestions from Exercise TV trainer Jessica Smith, who lives in Miami, the second hottest city in the US and one of the most humid.

If you usually walk… do an indoor walking DVD. “All you need is a little space in your living room,” says Smith. The routines are basic but not boring. You can even choose the mileage—from 1- to 5-mile routines—and set your own pace. Check out www.collagevideo.com for dozens of options.

If you usually run… try water running. Hop in a pool and run laps in the shallow end or use a flotation vest or belt to log miles in the deep end. Added toning benefit: Water provides 800 times more resistance than running on land.

If you usually ride a bike… get a trainer. Not a person; the metal kind of trainer that easily transforms an outdoor bike into a stationary cycle. Basic models start at about $100. To really simulate an outdoor ride, set up a fan to blow on you and pop in a Virtual Active DVD ($19.95 or $7.95 to download, vafitness.com). The stunning footage of some of North America’s most scenic roads will inspire you. “Plus, you don’t have to worry about traffic!” Smith says.

If you usually take a boot camp class...pop in a boot camp DVD. You can find a variety at collagevideo.com, including 10 Minute Solution: Ultimate Bootcamp, featuring Smith. Each “boot camp” is only 10 minutes, so if you’re short on time or just tired, you can do just one or two of the five routines.

If you usually play tennis… have a virtual match. Whether you have Xbox, PlayStation, or Wii, you can practice your backhand and serve right in your family room. Invite your tennis partner over to join you for more fun.

Weather forecast: Cold and Rainy

For stay-dry alternatives, we spoke with Seattle-based DVD star and gym owner Kari Anderson and Portland, Oregon based fitness writer Sarah Bowen Shea. They both have to deal with more than 150 rainy days a year.

If you usually walk… go mall walking. Many malls open early so you can do laps before shoppers arrive, says Anderson. Some malls even have groups that meet regularly. Call the business office at your local more for more information.

If you usually run… take an indoor cycling class. Indoor cycling can give you an equally intense lower body workout, says Shea, co-author of Run Like a Mother. The non-impact workout will also give your joints a break, and a competitive class setting might motivate you to push yourself harder.

If you usually ride a bike… lift weights. Cycling is a lower-body workout, and many cyclists don’t train their arms, shoulders, chest, and back as often as they should, says Shea. Rainy days are a perfect opportunity to mix up your routine. Grab a set of dumbbells and do some upper body moves such as front and side arm raises, curls, and kickbacks.

If you usually swim… do Pilates. It, too, is a total-body toning workout and it gives you a similar elongating feeling. Search online to find a variety of DVDs, such as Element: Total Body Pilates, which is shot poolside.

If you usually do boot camp…create a home version and recruit trainees. Mimic the moves from your regular class and use exercise equipment, chairs, and steps in your home to create stations. Then invite a classmate, your spouse, or kids to join you. “You become the coach,” says Anderson. “So you work harder!”

If you usually play tennis…take a step class or other exercise/dance class that features quick footwork or speed and agility drills. All the side-to-side movement will enhance your game. You can also look for similar workouts on DVD, such as Anderson’s Sweat Express II.

If you usually play golf…do yoga. The poses build strength and flexibility especially in your abs, back, and hips—key muscles used to swing a golf club. Practice it regularly and you could improve your game.

Weather forecast: Snow and Ice

For suggestions to stay active in the winter, we went to American Council on Exercise spokesperson Chris Freytag, who lives in Minneapolis where winter temps average 17 degree, and 2010 IDEA Fitness Instructor of the Year Carol Murphy of Rochester, NY, the snowiest US city.

If you usually walk…strap on snowshoes and head to a trail or golf course. If you can walk you can snowshoe, says Freytag. It gets your heart rate up so you won’t mind the cold, and exploring the great outdoors can boost your mood.

If you usually run…do intervals on a treadmill. Alternate short bouts—30 to 60 seconds—of fast or uphill running with slightly shorter recovery intervals at a slower pace and no incline. “It’s a mind game to prevent boredom,” says Freytag.

If you usually lift weights at the gym…shovel snow. Bend your knees like you’re squatting as you scoop up snow. Combined with lifting and throwing, you can get a total body workout while you clear your sidewalk.

If you usually go to exercise classes…turn on Exercise TV. Available on demand or online, you can choose from up to 150 free workouts, including yoga, Pilates, and routines from Freytag, creator of the 10 Pound Slimdown Xtreme System.

If you usually take Zumba…just dance. Crank up your favorite tunes and groove around the house, says Murphy.

Michele Stanten is a certified fitness instructor, author of Walk Off Weight and Firm Up in 3 Weeks, and a board member of the American Council on Exercise.

bananas... 0 points plus...

This is awesome!

THE AMAZING BANANA (Source: Fact Gallery)
This is interesting. After reading this, you'll never look at a banana in the same way again.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:
200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

Most of us believe that willpower is some innate, magical quality that only a lucky few are born with enough of to reach the goals they set for themselves. But according to scientists and psychologists who specialize in this sort of thing, what we call "willpower" is actually just a one-two punch of self-control and smart decision–making strategies.

On one hand, that's bad news for anyone who likes to use lack of willpower as an excuse for falling off the weight loss wagon. On the other hand, it's good news because it means you can hone your willpower like any other skill. And, just like doing push-ups, it gets easier the more you do it. Here are five easy ways to tap into your willpower (or whatever you want to call it)

1. Change how you define willpower.

You have it or you don't, right? Wrong. Instead of thinking of willpower as a genetic gift, think of it as a game plan. "Instead of saying, 'I have no willpower,' ask yourself how to handle the situation," says registered dietitian Jill Weisenberger, M.S., R.D., and author of Diabetes Weight Loss—Week by Week. Think you just can't give up your soda habit? Can't stick to a gym routine? Can't make yourself eat veggies? Think again. "When my patients say, 'I can't,' they usually mean, 'I choose not to,' or, 'I haven't yet figured out how to,'" Weisenberger says. "There is a solution to most problems. You have to look for it and then practice that strategy." Another fun fact? Through his research, willpower expert Roy Baumeister discovered that those who believe willpower is finite tend to run out of it. Those who believe that willpower is not a limited resource continue to be able to tap into it when they need it. Believe in your willpower, find a few strategies that work for you to set yourself up for success, and voilá, you'll have the willpower you need.

2. Set yourself up for success.

You've probably heard the adage that luck is where preparation meets opportunity. The same can be said for willpower—a little prep work can help you make healthy choices. "One of the best things you can do is create an environment that will help you be successful," says Mitzi Dulan, R.D., coauthor of The All-Pro Diet. "Avoid buying chips and cookies. If you buy chocolate, buy bite-size." Look at it this way—if you can resist buying chips at the grocery store, you only have to resist temptation once. If you buy the chips, you'll have to resist temptation every single time you walk past your kitchen.

3. Respect your R&R.

In House of Cards, Kevin Spacey's character Frank Underwood quips, "I never make big decisions so long after sunset and so far before dawn." Sure, Underwood is a manipulative villain, but it's not a bad strategy—lack of sleep can impair your ability to make smart decisions. "Both stress and sleep deprivation affect hormones that may impact our appetite and food choices," Weisenberger says. "Adequate sleep and appropriate stress management aren't optional—they are as critical as eating your fruits and vegetables and being physically active." No matter how busy you are, make sure you get a good night's sleep and carve out a few minutes each day to de-stress. It can make a world of difference to your willpower.

4. Keep your sugar in check.

It's harder to stick to your diet when you're hungry—not exactly breaking news, right? But it's not just pure hunger that's getting in your way, or else you'd be just as satisfied with a handful of carrots as a handful of cookies. The real problem is that glucose levels seem to play a big role in self-control, so the hungrier you get, the harder it becomes to choose healthy foods over calorie-laden comfort foods. Last year, Baumeister wrote in the APA Monitor on Psychology that low glucose levels can reduce self-control—so eat beforeyou're famished if you want to improve your odds of resisting junk-food faves.

Oddly enough, Baumeister found that it also works the other way around—exercising self-control can actually lower your glucose levels. It's possible that the more decisions you have to make, the more your glucose levels dip, and the harder it is to make a healthy choice the next time. In other words, resisting that donut on your commute to work might make it harder to walk past the candy dish in the office, or turn down greasy takeout at lunch. So rather than relying on sheer self-control, see if you can find ways to avoid tempting situations—for example, find a route to work that doesn't pass your favorite bakery. That way, you'll have plenty of willpower left for the temptations you can't avoid.

5. Focus on tomorrow's goal, not today's mistakes.

When you're on a weight loss regimen, it's easy to obsess over the occasional slip-up—a high-calorie snack here, a skipped workout there—and lose sight of your long-term goal. But the ability to rally after a setback may be more important than the ability to make virtuous decisions all the time. Angela Duckworth, an assistant professor of psychology at the University of Pennsylvania, coined the term "grit" for people who stay focused on a long-term goal, come hell or high water. "The gritty individual approaches achievement as a marathon," Duckworth said in a 2007 study. "Whereas disappointment or boredom signals to others that it is time to change trajectory and cut losses, the gritty individual stays the course."

So the next time you're tempted to curse your lack of willpower, remember that self-control is a skill—and like any skill, you'll screw up a few times while you're learning it. What's important is that you keep going. "Determine your weak areas or obstacles and make a plan to overcome them. Put your plan into practice, evaluate it and adjust it if necessary. And expect to stray from the plan and know that you can keep moving forward," Weisenberger says. "Eating fast food doesn't make you bad at following your diet any more than having a fender bender makes you a bad driver."

honey garlic chicken

Slow Cooker Sunday: Honey Garlic Chicken 5 points plus values per serving.

Sometimes there just isn’t time to go to the store. We need a recipe that we can throw together in a couple of minutes with things we already have in the house. This is that kind of recipe. Likely you already have everything you need to make it at home and it takes less than 5 minutes to get into the crockpot. Easy, peasy. Once it’s done there are endless serving possibilities – serve it over rice, stuff it into a sandwich, toss is on a salad, wrap it up in some lettuce, or add it to stir-fried vegetables. Since this recipe is so versatile, consider doubling up for leftovers during the week. It makes a terrific lunch or dinner.
Sunday Slow Cooker: Honey Garlic Chicken
Servings: 6 servings
Serving Size: about 2/3 cup
Nutritional Info: 153.4 calories, 3g of fat, 29.4g of carbohydrates, 6.2g of fiber, 14.3g of protein * 5 P+
Ingredients

• 1.5 lbs. boneless, skinless chicken breast, cut into chunks
• 3 garlic cloves, minced
• 3/4 tsp. dried basil
• 1/3 cup soy sauce
• 1/3 cup ketchup
• 1/4 cup honey
• Pinch red pepper flakes

Instructions

1. Whisk together the garlic, basil, soy sauce, ketchup, and honey.
2. Add the chicken to the crockpot.
3. Pour the sauce over and mix everything together.
4. Cook on low for 4 hours.
5. For crispy outside, spread onto a baking sheet and broil for 3-5 minutes.

Thank you slender kitchen for this amazing recipe. 

This Month's Routine: Eat Breakfast Every Day Meeting Topic:  Summer Party Planner

CRUSTLESS QUICHE

Posted to Community 6/19/2013
5PointsPlus Value
Track
Prep time: 20 min
Cook time: 30 min

Serves: 8

Recipe
Ingredients
8 item(s) egg(s)
24 oz fat free cottage cheese
1 cup(s) low fat shredded cheddar cheese
1 large uncooked red onion(s)
2 medium uncooked zucchini
4 serving(s) Turkey Ham (I cut 4 slices)
1 item(s) small canned black ripe olive(s)
2 tsp minced garlic
2 tsp black pepper
1/2 tsp olive oil
1 tsp Mrs Dash Garlic & Herb Seasoning Blend, Salt Free
Instructions

Beat eggs and add cottage cheese. Saute veggies and turkey ham, add spices. (You can make this recipe with ANY veggies or meat you would like. You would just need to adjust the PPV depending on what you added, and season to your preference.) Mix sauted veggies to egg mixture. Spray a 9X13 baking dish with cooking spray. Add quiche mixture and back at 325* for about 30 minutes. I had to add some additional time, check for doneness w/a knife, if it comes out too ticky or wet, cook a bit longer. Beware of overcooking. This is a great recipe to experiment with....ENJOY!!

Palmdale / AV and Valencia / SCV

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This Month's Routine: Eat Breakfast Every Day Meeting Topic:  Vacation Renovation

Creamy Spinach Parmesan Dip

Weight Watchers Recipe

2

PointsPlus Value

Prep time: 10 min

Cook time: 5 min

Other time: 10 min

Serves: 8

Enjoy this garlicky dip with chips, vegetables or baked chicken wings. It’s also really tasty on burgers.

Ingredients 1 pound(s) fresh spinach, baby leaves    3/4 cup(s) reduced-fat sour cream    1/4 cup(s) grated Parmesan cheese, Parmigiano-Reggiano suggested    1 clove(s) (medium) garlic clove(s), finely chopped (or more to taste)    1/8 tsp ground nutmeg    1/8 tsp sea salt, or more to taste    Instructions Steam, boil or microwave spinach until wilted, about 3 to 5 minutes; drain well and cool. Combine all ingredients in a blender or food processor; puree until smooth. Spoon into a serving bowl or onto fresh vegetables and garnish with sea salt. Yields about 1/4 cup dip per serving. Notes We suggest using a high-quality Italian Parmesan cheese. It has the same PointsPlus values as jarred Parmesan cheese but much more flavor.

The Skinny on... Salad Greens
There’s a lot more to salad greens than packaged mixes or a head of iceberg lettuce. Here's how to go green.
Article By: Mark Scarbrough and Bruce Weinstein

No matter what variety of lettuce you prefer, the key to a crisp, fresh salad is to work with topnotch produce. These shopping tips will help you get the most from your leaves.

Tips for Buying and Storing
Look for compact heads without mushy spots or brown discoloration. Avoid microgreens or softer lettuces with squishy leaves.
If you’re buying packaged greens, toss the package a few times to make sure there’s no hidden rot among the leaves.
For storage of head lettuces, remove the root knot or ball, separate the leaves and place them in a cleaned sink filled with cold water. Give them a stir, then leave them for a couple minutes, stirring occasionally to let any grit fall off the leaves.
If you have a salad spinner, scoop the wet leaves into it (leaving the water and grit behind), dry them by spinning, and then drain off the water in the spinner. Cover again and store the greens in the spinner in the refrigerator for up to a week.
If you don’t have a salad spinner, scoop the wet leaves out of the sink and dry them between layers of paper towels. Roll the leaves up between dry layers of paper towels and seal them in a large plastic bag. Poke a few holes in the bag for aeration and store in the refrigerator for up to a week.
Beyond Salad: Other Things to Do with Greens

Tired of tossing cold greens into a bowl and calling it a meal? Think beyond the salad spinner, and use your salad greens in these innovative, delicious ways.

Stronger microgreens like arugula and watercress are great on pizzas and in panini. You can also shred radicchio or endive for the same purpose.
Escarole, sorrel and dandelion greens are great in soups and stews. Just chop the leaves and stir them in for the last 10 to 15 minutes of cooking time.
Hearty lettuces like escarole, romaine, Belgian endive and radicchio can be halved or quartered through their roots (rather than chopped), sprayed with nonstick spray and then grilled. Cook them over direct heat for no more than 5 minutes, just until a little softened and warmed up.
Larger leaves of romaine, radicchio, Boston or Bibb lettuce make nice cups for the likes of tuna salad or tabbouleh.
Large soft leaves of Boston, red leaf or green leaf lettuce can become the wraps for savory fillings, summer rolls or newfangled burritos.
The best greens on burgers? Watercress, romaine, mâche and radicchio.

This weeks meetings...

This Month's Routine: Eat Breakfast Every Day
Meeting Topic:  Power Up Your Meals

Raspberry-Lemonade Vodka Slushies

Weight Watchers Recipe

Ratings (49) Rate it
3PointsPlus Value

Prep time: 10 min
Cook time: 0 min
Other time: 240 min
Serves: 8
These grown-up drinks get easy, delicious tang from a powdered drink mix. Garnish with small skewers of fresh raspberries.
Recipe

Ingredients
6 cup(s) prepared low-calorie lemonade mix, prepared with water, raspberry flavor (48 fl oz)  
8 fl oz diet soda, lemon-lime flavor (1 cup)  
8 fl oz vodka, raspberry flavor (1 cup)  
1/2 cup(s) fresh lemon juice  
      6 oz raspberries  
1/4 cup(s) mint leaves, fresh (for garnish)  
Instructions
Pour 4 cups lemonade into 2 standard-size ice cube trays (16 cubes each). Freeze lemonade cubes until solid (several hours or overnight). Reserve remaining 2 cups lemonade in refrigerator.

When ready to make slushies, combine 1 tray lemonade ice cubes, 1 cup reserved refrigerated lemonade, 1/2 cup soda, 1/2 cup vodka and 1/4 cup lemon juice in blender; blend until smooth. Pour into 4 glasses; garnish each with a small skewer of raspberries and some mint leaves. Repeat with remaining ingredients to make 4 more slushies. Yields about 1 cup per serving.

Its never to late to start

a healthy, zero point dip. Perfect with homemade chips, veggies, or spread on a sandwich. And for only 25 calories per serving, you can literally eat the entire recipe. Like a smoother texture, add in a touch of Greek yogurt or low-fat sour cream.
Artichoke Dip
Servings: 4 servings
Serving Size: 1/4 cup
Nutritional Info: 25.3 calories, .3g of fat, 5.2g of carbohydrates, 2.5g of fiber, 1.7g of protein * 0 P+

Ingredients

• 1 can artichoke hearts
• 1/2 tsp. salt
• 1/4 tsp. pepper
• Pinch red pepper flakes
• 1/2 tsp. cumin
• 1 garlic clove
• Optional: 1 tsp. balsamic vinegar

Instructions

1. Drain the artichokes, saving up to 1/2 cup canning liquid on the side. If you use defrosted frozen artichokes, just have some water or vegetable broth on hand.
2. Add everything to a food processor and pulse until combined. If needed add canning liquid or water/broth to the food processor one tablespoon at a time to help with mixing. Be careful not to add too much liquid.

Skinny Berry Parfait

Servings: 4 | Calories: 139 | Previous Points: 2 | Points Plus: 3 | Total Fat: 1 gm | Saturated Fats: 0 gm | Trans Fats: 0 gm | Cholesterol: 2 mg | Sodium: 32 mg | Carbohydrates: 26 gm | Dietary fiber: 5 gm | Sugars: 17 gm | Protein: 8 gm

Ingredients

• 1 cup old-fashioned oats
• 1/2 cup almonds with skins, sliced
• 1/2 teaspoon cinnamon
• 3 tablespoons unrefined coconut oil
• 1/2 cup fresh raspberries
• 1/2 cup fresh blueberries
• 1/2 cup fresh blackberries
• 2 cups raspberry yogurt (here's the recipe, just change out strawberry spread for raspberry)

Directions

Preheat oven to 350 degrees.

In a medium bowl, combine oats, almonds and cinnamon. Stir in melted coconut oil to combine with other ingredients. Line a cookie sheet with parchment, spread oats evenly and bake approximately 20 minutes or until golden. Stir after 10 minutes. Allow to cool completely.

You'll like have leftover granola. This granola is a wonderful snack or topping. Try adding rasins or other dried fruit without added sweeteners.

Alternate yogurt, granola and berries in 4 parfait glasses.

Choose other berries if you prefer.

Skinny Berry Parfait

Servings: 4 | Calories: 139 | Previous Points: 2 | Points Plus: 3 | Total Fat: 1 gm | Saturated Fats: 0 gm | Trans Fats: 0 gm | Cholesterol: 2 mg | Sodium: 32 mg | Carbohydrates: 26 gm | Dietary fiber: 5 gm | Sugars: 17 gm | Protein: 8 gm

Ingredients

• 1 cup old-fashioned oats
• 1/2 cup almonds with skins, sliced
• 1/2 teaspoon cinnamon
• 3 tablespoons unrefined coconut oil
• 1/2 cup fresh raspberries
• 1/2 cup fresh blueberries
• 1/2 cup fresh blackberries
• 2 cups raspberry yogurt (here's the recipe, just change out strawberry spread for raspberry)

Directions

Preheat oven to 350 degrees.

In a medium bowl, combine oats, almonds and cinnamon. Stir in melted coconut oil to combine with other ingredients. Line a cookie sheet with parchment, spread oats evenly and bake approximately 20 minutes or until golden. Stir after 10 minutes. Allow to cool completely.

You'll like have leftover granola. This granola is a wonderful snack or topping. Try adding rasins or other dried fruit without added sweeteners.

Alternate yogurt, granola and berries in 4 parfait glasses.

Choose other berries if you prefer.

http://skinnyms.com/skinny-berry-parfait/

The Playground Workout
Recapture that childhood sense of fun — and get a dose of fresh air — with our exclusive workout.
Article By: Michele Stanten

When you were a kid, working up a sweat running from the swings to the slide never seemed like work, did it? Happily, swings and slides aren’t just child's play. You can get a total body-toning workout at your local playground — no gym membership required.

As a full-time working mother of two and certified fitness instructor, I often take advantage of park equipment to sneak in a quick workout while my kids are playing — but you don’t need kids to try most of these moves.

Choose between the casual, kid-friendly All-Play Toners and the more rigorous Playground Circuit, or combine them both for a fun 25-35 minute routine.

All-Play Toners
Swing set warm-up: Hop on, pump your legs, and see how high you can go. You’ll work your abs, legs, and arms, and swinging for 5-10 minutes is great way to warm up. Lean back as much as possible and focus on using your abs to sit up as you come forward.
With kids: push them on the swing with one arm at a time to tone flabby arms.

Slide rules: Climbing the stairs works your legs and glutes. For a greater challenge, take them two at a time, alternating legs. Then slide down and go again. Repeat 8-10 times.
With kids: as they slide down, pick them up and lift them overhead to sculpt sexy shoulders (and make them laugh).

Monkey around: Boost yourself up into a chin-up position (arms bent, palms facing you, and chin above the bar). Then see how long you can hold it—without holding your breath. Repeat 2 more times.
With kids: See who can hang (arms extended) the longest.

The Playground Circuit



Wrong-way Step (tones legs, butt, and hips)
Stand facing the bottom of a slide. Place your right foot on the slide, press into your right foot, and slowly lift yourself up. Tap left toes on slide without putting any weight on that foot, then bend right leg. Lower left foot to ground and then step right foot off slide. Repeat. Do 10-15 times; then repeat with opposite leg. Challenge yourself: Instead of tapping your left toes on the slide, raise your left leg straight behind you as high as possible, squeezing your glutes. Lower left leg as you bend right knee and return to start position.


Monkey Bar Pull-up (tones back, shoulders, and arms)
Find a bar that is about chest height (or two parallel bars that are about shoulder width apart). Place your hands shoulder width apart, palms facing away from you. Walk your feet forward until they’re below the bar. Extend your arms so you’re leaning back and your body is at an angle to the ground. Bend your elbows out to sides and pull your chest toward the bar. Hold for a second. Straighten your arms back to start position and repeat. Keep abs tight and torso and legs in line the entire time. Do 10-15 times.
Challenge yourself: Walk your feet farther forward and repeat. As your body gets closer to the ground the pull-ups become harder.


Swing Knee Lifts (tones abs, back, and legs)
Stand on a swing (a flexible seat will be more challenging) while holding onto the chains and balancing on left foot. Stand tall as you slowly raise your right knee to hip height, pulling your abs in as you lift. Hold for a second. Slowly lower your leg and repeat, keeping the swing and the rest of your body as still as possible. Do 10-15 times; repeat with opposite leg.
Challenge yourself: Keep your leg straight as you raise it as high as possible in front of you. At the same time, press the swing back like you’re scissoring your legs apart.


Park Bench Push-up (tones chest, shoulders, and arms)
Find a bench (or bar) that’s about waist high. Grasp the back of the bench with your hands wider than shoulder width apart and arms extended. Walk your feet back a few steps so your body forms a straight diagonal line to the ground. Bend your elbows out to sides and lower chest toward bench. Hold for a second. Straighten arms and press back up to start position and repeat. Keep abs tight and torso and legs in line the entire time. Do 10-15 times.
Challenge yourself: Walk your feet farther back so you’re more horizontal and repeat. From there, try doing push-ups with your hands on the seat of the bench.

Michele Stanten is the author of Walk Off Weight and Firm Up in 3 Weeks and a member of the board of directors for the American Council on Exercise.

Quinoa and Spinach Patties

Quinoa and Spinach Patties
Skinnytaste.com
Servings: 7 • Serving Size: 2 patties • Old Points: 5 pts • Points+: 6 pts
Calories: 236.2 • Fat: 7.4 g • Protein: 11.4 g • Carb: 30.5 g • Fiber: 3.2 g • Sugar: 1.9 g
Sodium: 429.5 • Cholesterol: 110.0 mg

Adapted from Heidi Swanson's Super Natural Every Day

Ingredients:

• 1 cup uncooked quinoa
• 2 cups water
• 4 eggs, whisked
• 1/3 cup Parmesan cheese
• 3 large scallions, sliced thin
• 3 cloves garlic, minced
• 1/2 teaspoon kosher salt
• 1 cup steamed spinach, chopped (frozen is fine)
• 1 cup plain breadcrumbs (for GF, be sure to use GF breadcrumbs)
• 1 teaspoon olive oil

Directions:

Rinse the quinoa thoroughly and place the grains in a medium sauce pan with 2 cups of water. Bring the water to a boil and reduce to a simmer. Cook until quinoa is tender and has absorbed the liquid, about 20 minutes. Let it cool.

In a large bowl, combine the cooked quinoa, eggs, Parmesan, scallions, garlic, salt, steamed spinach, and breadcrumbs. Let everything sit for a few minutes to absorb the liquid. The batter should be moist, but not runny. Form patties 1/4 cup each.

Heat the oil in a large non-stick skillet over medium-low heat. In 2 or 3 batches, cook the patties covered for 8-10 minutes on each side, or until browned and golden.

Makes 14 patties.

“Like traveling the yellow brick road to Oz,
overcoming emotional eating is not an event…
it's a journey.”
Linda Spangle


“Stress is not what happens to us,
it's our response to what happens.
And response is something we can choose."
Maureen Killoran
                                                 

This Month's Routine: Eat Breakfast Every Day
Meeting Topic:  Start the Day Right