My Favorite NAUGHTY Things

STUPID EASY FUDGE.  Seriously.  It's so easy, it's practically stupid.  In a saucepan over medium heat, melt together two bags of chocolate chips with one can of sweetened condensed milk.  Blend well and then pour into a pan and let cool.  That's it!  Now for the fun part: You can use plain old semi-sweet chocolate chips or you can combine them with butterscotch chips, peanut butter chips, white chocolate chips, mint chips, whatever you find at the store.  You can add nuts or pretzels or raisins or craisins or any old thing your heart desires.  And you can eat it yourself or cut it up, put it a pretty little dish with a bow, and give it away.  Stupid easy! 

My holiday wish for you . . . .

. . . . . . peace and joy and love.  Lots of love.  Many thanks to all of you who check in regularly.  Merry Christmas.  

Fight Off A Cold or the Flu with These Five Foods

Welcome to cold and flu season -- fa la la la la la la la laaaaaa!  Even though we may all be destined to get one or the other this year, here are a few suggestions that might help:

1. Tap into the power of protein.  Protein helps bump up your body's production of disease-fighting antibodies, so make sure you get a little at every meal.  Focus on lean meats, fish, nonfat dairy products, beans, and nuts.

2. Fill your plate with color.  The most colorful items in the produce department also contain some of the highest levels of Vitamin C and flavonoids, both of which can help increase your production of protective immune cells.  Reach for oranges, strawberries, bell peppers, broccoli, tomatoes, kiwi fruit, blueberries, the list goes on and on.

3. Warm up with tea.  Folks who sip three mugs of black tea daily may produce up to ten times more virus-fighting agents than coffee drinkers.  Tea bags, everyone!

4. Get your grains.  Whole grains provide selenium, zinc, and beta glucan, all of which enhance immunity.  Add oatmeal, shredded wheat, barley, couscous, and amaranth to your diet.

5. Go for the spice.  Chicken soup may shorten the duration of a cold by up to 50%.  Why?  Cooked chicken releases cysteine, an amino acid that's chemically similar to a drug used to treat bronchitis.  Enough said.  And if you can stand the heat, spice it up.  The capsecin in hot peppers and sauces helps relieve congestion.  

Let's see . . . protein, vegetables, whole grains, tea . . . where have we seen those before?  It turns out that the foods that are so good for you are good for what ails you as well.  Eat hearty and stay healthy!   

My Favorite Things -- Healthy, Naughty, or Otherwise

Cheese Bake Judy.  Cheese Bake Whodie?  Don't ask me, I don't know the answer.  The recipe originally came from my friend, Tammy, who says that's what it's called in her family.  At our house, it's become Judge Judy, as in, "Hey, is there any Judge Judy left?"  Go figure.  I'm sure there are four dozen recipes similar to this one roaming around out there, but I've recently been reminded of how handy it is during the holidays because you assemble it the day before, refrigerate it overnight, then pop it in the oven in the morning, which may make it the world's most perfect breakfast for Christmas Day, especially if you have a house full.  Here's my recipe:

6-8 slices of soft bread

1 pound of cooked breakfast sausage

2 cups of shredded cheese

9 eggs

3 cups of milk

1 tsp. of dried mustard

salt and pepper to taste

Spray a 9"x13" baking pan with cooking spray.  Arrange the bread in a single layer covering the bottom.  Spread the cooked sausage over the bread, then sprinkle the cheese on top.  Whip the eggs and milk together, then add the dried mustard, salt, and pepper.  Pour the egg mixture over everything, cover tightly with foil, and refrigerate overnight.  The next morning, remove the pan from the refrigerator and allow it to come to room temperature before baking, if possible.  Remove the foil and sprinkle with Parmesan cheese.  Bake at 350 degrees for 50-60 minutes, until bubbling around the edges and golden brown on top. 

If this isn't the perfect vehicle for leftovers, I don't know what is.  You can use any cooked protein and any kind of cheese you happen to have around.  Combine shredded chicken, sauteed onions, green chiles, and pepper jack for Cheese Bake Juanita.  Ground beef and/or Italian sausage, sauteed onions and peppers, mozzarella cheese, and a little oregano and basil makes Cheese Bake Juliana.  And pretty much any leftover cooked protein combined with vegetables and cheese gives you Cheese Bake Joanie, Jeanie, or Janie.  It's a no-brainer!

Is there another variation in your family?  Please share it!  (See the instructions for leaving a comment in red at the end of all the articles.)  

Cholesterol Concerns? Eat these!

Does it ever seem as if you're always saying NO to certain foods, either because you're trying to reduce your weight or your blood pressure or your triglycerides?  Dr. Oz and RealAge to the rescue!  Here's his list of the top ten foods that help reduce cholesterol levels.  (How many of them can you incorporate into your upcoming holiday recipes?):

1.  Almonds

2.  Orange juice

3.  Olive oil

4.  Steamed vegetables (steaming may help the cholesterol lowering abilities of some vegetables, especially asparagus, beets, okra, carrots, eggplant, green beans, and cauliflower)

5.  Oatmeal

6.  Pinto beans

7.  Blueberries

8.  Tomatoes

9.  Avocados

10. Dark chocolate (yippee!!!)

So the next time you're fixated on all the things you CAN'T eat, concentrate instead on these winners that you CAN!

Care to share a tasty recipe that includes any of these ingredients?  Leave a comment!  (Look for the instructions in red after all the articles.)

Holiday Recipes: Potatoes Patricia

Here's the first of what I hope will be a sweet little collection of new holiday recipes.  Do you have a Thanksgiving or Christmas favorite or an unusual family dish that you'd like to share?  Let's all vow to try one new thing this year!  (Share your recipe by leaving a comment or e-mailing it directly to me at marizona2@cox.net.) 

This one comes from my sister-in-law, Cindy, by way of her friend, Patty.

POTATOES PATRICIA

6 cups of peeled and cubed russet potatoes

2 tsp. of salt

White pepper to taste

3 cups of cottage cheese (regular or fat free)

1/4 cup of sour cream

2 tbsp. of finely chopped onion (sauteed, if you wish)

2 tbsp. of chopped chives

1/4 cup of softened butter

Sliced, toasted almonds (optional)

Boil the potatoes until tender, then mash and season with salt and pepper.  Puree cottage cheese in a food processor or blender and fold into potatoes, along with the sour cream.  Add onions, chives, and butter.  Pour into buttered casserole, and top with sliced, toasted almonds, if desired.  You may also wish to dot the top with a little extra butter.  Bake for 30 minutes at 350 degrees until golden brown on top.  It will puff up slightly.

This recipe can be made a day ahead and refrigerated until baking in time for your big dinner.

If you try it, be sure to let us know how you liked it!



Holiday Recipes: Swedish Kringler

Here's an old family recipe courtesy of my friend, Barb, who bakes one on Christmas morning and then watches it disappear.  No leftovers on this one!

SWEDISH KRINGLER:

2 cups of flour

1 cup of butter

1 cup plus 1 tbsp. of water

3 eggs

1/2 tsp. of almond extract

Combine 1 cup of flour, 1/2 cup of cubed butter, and 1 tbsp. of water as you would a pie crust, and pat mixture out into two strips on an ungreased cookie sheet.  Then combine 1 cup of water and 1/2 cup of butter in a saucepan and heat until just boiling.  Remove quickly from burner and add 1 cup of flour, mixing until smooth.  Add the eggs, one at a time, beating well after each one, then add the almond extract.  Spread mixture evenly over the two strips of dough.  Bake for 45 minutes at 375 degrees.  It will puff up quite a bit and then sink again while it's cooling.  Cool on wire racks and then frost.

Frosting

1 1/2 cups of sifted powdered sugar

1 1/2 tbsp. of butter

3/4 tsp. of almond extract

Cream

Combine first three ingredients, and then add enough cream to make the mixture spreadable.  Frost the cooled pastry.

If you try this one, be sure to let us know how you liked it!

Thanksgiving? Already?!?!?!?!?

     Welcome to HalloweenThanksgivingChristmasNewYear's, that eight-week, what-just-happened holiday that comes out of nowhere, spins us around until we don't know WHAT color we're supposed to be decorating with, and then leaves us breathless and five pounds heavier in January.  Did anybody get the number of that bus?  Ah, the holidays.

     It's true that most of us put on a few pounds between Thanksgiving and Christmas.  Why is it always a surprise?  We've finally purged the house of the remaining Halloween candy that we HAD to stock up on just in case there was an unexpected invasion of record numbers of costumed toddlers in our neighborhood, or, let's be honest, maybe we just threw in the towel and ate the leftovers ourselves.  Then we kick off the season with the granddaddy of all meals -- Thanksgiving dinner -- soon after which we launch ourselves into a full festive frenzy by baking absurd numbers of sweets in the name of tradition.  You know as well as I do that once the dust settles and we stow our holiday habits for another year, those extra pounds will come off again.  But if you're starting to stress out about it, read on.

     With all the hustle and bustle and dashing around, don't let your fitness program fall completely by the wayside, but be reasonable.  If you're accustomed to working out five days a week, accept that that may be unrealistic during the holidays.  Allow yourself an abbreviated version of your normal routine, or if you usually work out an hour a day, aim for 30 minutes a day or an hour every other day.  Use that time wisely (and vigorously), and then get on with other things.

     Now, about that monster meal:  If you're like me, when Great Aunt Gertie's cornbread sausage stuffing is on the table, I am there.  Why on earth would you deprive yourself of something so heavenly that you only get to eat once a year?  Shame on you.  But that doesn't mean you have to take leave of your senses.  If your family customarily eats Thanksgiving dinner in the middle of the afternoon, have a very light breakfast so you're not gnawing on the tablecloth by the time the big bird makes its appearance.  Then treat yourself to normal size portions -- let me repeat that -- NORMAL SIZE PORTIONS of all your favorite things.  If you don't absolutely adore sweet potatoes with marshmallows and red cinnamon candies, skip them.  Eat what you love.  Put your fork down frequently, and take a deep breath or two between bites.  If you avoid the typical frenzied speed at which we often indulge, you might even notice when your body begins to signal that it's feeling full.  When it does, have one more bite of your most favorite thing and then stop.  A piece of Granny Franny's famous pumpkin pie?  A small one, perhaps.  A piece of every kind of pie on the buffet table?  Oh, let's not.

     And here's the kicker:  The day after Thanksgiving, get right back to business as usual.  Eat normally, exercise, and start looking forward to the next holiday.  As far as your body is concerned, it's not what you do between Thanksgiving and Christmas that's so important.  It's what you do between Christmas and the following Thanksgiving that makes the real difference.  During the holidays, pay a little more attention to your spirit and enjoy!

Do you have a trick for surviving Thanksgiving dinner?  Leave a comment!  (See the instructions in red after all the articles.) 

My Favorite HEALTHY Things

     No-Calorie and Low-Calorie Condiments.  Do you remember when a diet lunch meant a bowl of iceburg lettuce drizzled with lemon juice?  Do you remember hating that as much as I did?!?  Somebody slap me! 

     We've come a long way, baby, in terms of boosting the flavor on our plates without having to add additional calories.  Here are a few of my favorites:

1.  Pompeian Red Wine Vinegar (1 tablespoon = 2 calories):  Use it to dress salads or cooked vegetables or to increase the tanginess of sauces.

2.  Kroger brand Fat Free Italian Salad Dressing (1 tablespoon = 10 calories):  This is one of my secret weapons.  Not only for salads, I use it in marinades, sauces, and to saute vegetables or meat.  No oil or butter required!

3.  Frank's RedHot Buffalo Wing Sauce (1 tablespoon = 0 calories):  This may be my new most favorite thing in the whole condiment world.  And NO calories!  If you're a wing lover, try this for your next lunch: Fill up a bowl with assorted greens, top it with diced leftover chicken, and drizzle a little of this sauce over the whole thing.  Voila -- Buffalo chicken salad! 

4.  French's Dijon Mustard (1 tablespoon = 15 calories):  Just one of the dozens of mustards available on your store's shelves, all of which add lots of flavor and hardly any calories. 

5.  Best Foods Dijonnaise (1 tablespoon = 15 calories):  A slightly creamier version of mustard without the heaviness of regular mayonnaise.  Mmmmmmmm.  Use it on sandwiches or in sauces.

6.  Morehouse Horseradish Mustard (1 tablespoon = 0 calories):  Yet another example of the variety of mustards out there.  This one has a kick!

7.  Colgin Liquid Smoke (1 tablespoon = 0 calories):  The perfect secret ingredient for BBQ sauces or meat marinades.

8.  Tiparo Fish Sauce (1 tablespoon = 20 calories):  Not for the fainthearted, this adds a strong, salty Asian flavor to sauces or marinades, but so good!

9.  Kikkoman Low Sodium Soy Sauce (1 tablespoon = 5 calories):  So much flavor for so few calories.

10. Kikkoman Ponzu Sauce (1 tablespoon = 10 calories):  A reduced-sodium soy sauce enhanced by either lemon or lime flavor, this is one of my favorites.  I pour a tablespoon into a mini ramekin and dip my daily dose of greens into it for big flavor.  And by the way, I have yet to use an entire tablespoon of it at one meal.

11. Kroger brand Worcestershire Sauce (1 tablespoon = 0 calories):  The perfect flavor punch for sauces and marinades.

12. Hoy Fone Foods Sriracha Sauce (1 tablespoon = 15 calories):  Warning -- this stuff is HOT!!!  But if it's heat you crave, you've found a friend.

13. Pam Olive Oil Spray (1 spray = 0 calories):  Now, you and I both know that there's oil in that there can, and if you were to pour the entire contents into a pan, you would indeed be looking at some calories.  Quite a few, in fact.  But half a dozen quickie sprays will cover the bottom of your saute pan or add moistness and flavor to cooked vegetables or salads.  Just don't lose your mind.

14. Heinz Dill Pickle Relish (1 tablespoon = 0 calories):  A tangy accompaniment to tuna salad, chicken salad, or deviled eggs.

15. Mezzeta Capers (1 tablespoon = 1 calorie):  For just one calorie, a few of these little beauties add terrific flavor to sauces, baked fish, or stir fries.    

16. Kraft Fat Free Mayo (1 tablespoon = 10 calories):  Okay, okay, let's just agree here and now that this stuff bears ABSOLUTELY NO resemblance in texture or taste to real mayonnaise.  Absolutely none.  I hear you, and I agree.  But if we can digest that information and learn to embrace new ways to make use of this alarming product, lunch might be a little more interesting.  For example, I use it to make homemade tartar sauce, combined with lemon juice, Dijon mustard, dill pickle relish, and a few capers (let's see, where have you heard about those products before?).  Surprisingly good, trust me on this.  And you don't have to tell me that there is a time and place for FULL FAT, NOTHING BUT CALORIES, GOOD OLD REAL MAYONNAISE.  There is nothing quite like a big, thick turkey sandwich with lettuce and tomato on achingly fresh bread loaded up with enough mayonnaise to choke a hippo.  I, for one, am not totally happy unless some of it is dripping down my arm.  But for other times and places, give my friend the fat-free version a try.

One warning: Read those labels!  I've provided the calorie counts, but a few of these products can pack a sodium punch if you go overboard.  The good news is that, with so much flavor, you never need to go overboard. 

Those are just a few of the things I keep in my refrigerator.  Do you have other favorites we might want to know about?  Leave a comment!  (Look for the instructions in red after all the articles.)

Lift Weight to Lose Weight

     There is no deep, dark secret to losing weight.  It is simply a matter of burning more calories than you take in.  You can cut back on those incoming calories by eliminating certain foods or by reducing portion sizes.  Burning excess calories and body fat is accomplished through cardiovascular exercise in the form of walking, running, hiking, biking, swimming, or any one of a dozen other activities that elevate your heart rate for a sustained period of time.

     But here's the problem: If you reduce your portion sizes and run three miles every day, you will lose weight, but some of it will be in the form of muscle unless you do something to protect that valuable tissue.  Enter weight lifting!  It accomplishes what diet and aerobic exercise alone cannot.  Specifically, lifting weights adds density and definition to your muscles, which, in turn, can help to change the overall shape of your body.  But that's not the only good news.  Increasing muscle is also one of the most effective ways of boosting your metabolism.  That's because muscle tissue burns calories 24 hours a day, which means that EVEN WHILE YOU'RE SLEEPING, your muscles are helping you burn fat.

    Men have been weight training for literally centuries, but there is still a myth among some women that a dumbbell that weighs more than a Kleenex will add unwanted bulk and size, particularly to problem areas such as thighs and behinds.  Ladies, your handbags weigh more than that!  And the truth is, in fact, just the opposite.  We women simply don't produce sufficient amounts of the necessary hormones (namely, testosterone) to gain that kind of muscle.  In fact, resistance exercises, performed in conjunction with proper diet and adequate fat-burning cardiovascular exercise, can actually make us SMALLER.  Here's why:  Pound for pound, fat takes up 3-5 times more space than muscle.  It spreads out into shapeless, uneven layers, while denser, more compact muscle adds tone and definition.  Plus, muscle tissue burns calories 24 hours a day while fat tissue just sits there, hoping you'll do the same.  And let's not waste time worrying about looking like the professional female bodybuilders we've seen in magazines.  Weight lifting is their job; they work harder at it than you or I could possibly imagine.  Trust me, the rest of us are not going to look like that by accident.

     So there is no deep, dark secret to losing weight, but there is a secret weapon at your disposal -- weight lifting.  Add it to your reducing diet and cardiovascular program, and watch your body take shape!

Care to share your experience with weight lifting?  Leave a comment!  (Look for the instructions in red after all the articles.) 

One Good Choice at a Time

We've been hearing some of the same healthy eating suggestions over and over again for so long that they've become hard to ignore.  After all, if that many doctors and nutrition experts can agree on ANYTHING, maybe there's something to it, right?  Here they are:

1.  Eat 7-9 servings of fruits and vegetables a day.  Packed with antioxidants, they can help reduce your risk of heart disease, diabetes, and some cancers.  But which ones are best?  Basically, you can walk into the produce section of your favorite grocery store, close your eyes, and pick one.  Powerhouses: Blueberries, kale, spinach, and garlic.

2.  Eat fatty fish 2-3 times a week.  Rich in omega-3 fatty acids, they may help prevent heart disease, arthritis, Alzheimer's disease, and brain dysfunction.  Best sources: Salmon, sardines, mackerel, and herring.

3. Restrict grilled meat to 1-2 times a week.  Recent evidence links beef, pork, veal, and lamb to increased risk of cancer of the colon, pancreas, breast, prostate, and kidney, due to carcinogens that form during grilling.  Alternative cooking methods: Baking, braising, roasting, and microwaving.

4.  Eat 25 grams of fiber a day.  Fiber lowers cholesterol and blood pressure, reduces the risk of heart disease, diabetes, and cancer, and helps control weight.  Best sources: Fiber One, All Bran, oat bran cereals, beans, whole grains, fruits, and vegetables.

5.  Use olive oil; avoid trans fats.  Olive oil is the choice of people who live the longest and have the least heart disease, cancer, and other chronic diseases.  The trans fats found in baked goods and margarines clog arteries more than saturated animal fats do.

6.  Eat "good" carbs.  Refined carbs such as white bread and sugar cause rapid spikes in blood sugar and can double your risk of heart attack, diabetes, certain cancers, and weight gain.  Choose unrefined carbohydrates instead.  Best sources: Legumes, whole grains, high-fiber breads and cereals, fruits, and vegetables.

7.  Drink tea. Real tea (not herbal) may help protect you from heart disease, cancer, osteoporosis, infection, age-related mental decline, dental cavities, and weight gain.  Best source: Brewed green tea.

8.  Eat nuts. Just 3/4 ounce of almonds, walnuts, pecans, or pistachios daily slashes your risk of heart disease, diabetes, and Parkinson's disease.

9.  Reduce portion sizes. Gigantic portions are a major cause of weight gain and obesity.  If it isn't on your plate, you won't miss it.

10. Take a daily multivitamin with minerals. It can help make up for subtle deficiencies that cause you to be more prone to infections, bone fractures, and chronic diseases, including cardiovascular disease and cancer.

All pretty manageable, don't you think?  Try adding one new habit each week, and imagine how much better you'll be eating in just a couple of months.  And between those healthy meals, don't forget your daily dose of Vitamin Exercise!

Care to share a comment?  Look for the instructions in red after all the articles.

SCALING DOWN

You awaken to a beautiful morning.  The sky is blue, the birds are singing, and all is right with the world.  You stretch and rise from your bed, padding softly toward the bathroom, and suddenly you have that undeniably spooky feeling that you're being watched.  You look up and, sure enough, there it is lurking menacingly in the corner.  It's evil, sinister, and waiting for you -- THE BATHROOM SCALE!  Run!  Run while you still can!  Save yourself!

Okay, everybody, let's take a couple of deep cleansing breaths -- in with the good, out with the bad -- and collect ourselves.  Now then.  Here's what I want you to do.  Go back into the bathroom and pick up that scale from hell and PITCH IT IN THE TRASH.  Go on, I'll wait right here . . . dum de dum dum dum.  Did you do it?  No, of course you didn't.  I have yet to convince a single client to throw the daggone thing away, but consider this:  If you are a regular and faithful weigher, chances are that most mornings you ease yourself slowly onto that judgmental torture box with your eyes closed, leaning sightly to the left (because that's your lighter side), and toss up a silent prayer to the Goddess of Skinny before opening one eye, peering nervously down, and cursing.  Am I right?  How often do you read that number and do cartwheels of joy across the room?  Why on earth would you want to keep putting yourself through that?

As fall begins, vacations come to an end, and we all get back to our regular fitness routines.  It's the perfect time to stop setting ourselves up for disappointment with that confounded scale.  Instead, get yourself a handy dandy tape measure, wrap it around the important parts, and write those measurements down.  Then select a pair of jeans from your closet that are a little snug, or pathetically snug, or -- let's not kid ourselves -- that you can't get past your knees, and hang them up in a conspicuous place so you'll have to look at them every morning.  In two weeks, take all your measurements again and see if you can get those jeans any closer to the promised land.  If you've been following a realistic nutritional program and getting enough of the right kind of exercise, chances are very good that you'll see some satisfying results.  Keep charting your progress every two weeks.  In a couple of months, if you're still getting results and IF YOU FEEL YOU ABSOLUTELY MUST, then climb back on the scale, but please do not call me if you don't see a drastic change.  And that alone should prove something -- if your measurements are going down and those consciousness-raising jeans are fitting better even when the scale isn't budging, THROW THE GODFORSAKEN THING OUT and consider this new way of charting your progress as you embark on your fall fitness program.  Good luck!

Do you have a scary scale story of your own?  Please share it in a comment!  (Look for the instructions in red at the end of the articles.)

My Favorite HEALTHY Things

The RealAge Test.  How old does your body think it is?  Not your chronological age, but your biological age, based on your genetics, medical history, lifestyle choices, eating preferences, and exercise habits.  Find out by taking the RealAge test at http://www.realage.com/.  Originally brought to us by none other than TV's beloved Dr. Oz, it has recently been updated to reflect new medical information, current trends in nutrition, and updated supplement recommendations.  So if you've never taken it, now's the time, and if you've taken it in the past, check it out to see if your number has improved.  It takes about 15 minutes and requires some basic information about your medical and family history.  

Does your body think you're a teenager?  Share your good news with a comment!  (Look for the instructions in red at the end of the articles.)



BE READY!

When I ask my new training clients what their fitness goals are, the most frequent response is, "I want to lose weight."  Whether the desire is to lose ten pounds or one hundred, a change in physical appearance is often the primary concern of many gym members.  And it's an admirable goal, to be sure, but there are also countless hidden benefits of regular exercise.  Here are just a few:

*     Increased metabolism and energy
*     Improved sleep patterns
*     Lower blood pressure
*     Increased bone density and prevention of osteoporosis
*     Improved circulation
*     Increased "good" cholesterol and decreased "bad" cholesterol
*     Prevention of joint problems
*     Better posture and balance (helping to reduce the risk of bone-breaking falls)
*     Prevention of injury
*     Reduced risk of diabetes
*     Better stress management

Good grief, if there were a magic pill that could do all that, every one of us would be taking it, wouldn't we?  Well, this "pill" is easily obtained, affordable, and available to everyone.  Let's get on with it!

In addition to the visible and not-so-visible benefits, regular exercise gives us lifestyle choices.  It ensures that we'll be able to enjoy our current activities in the future.  Whether your sport of choice is golf, tennis, skiing, running, or ping-pong, keeping your body strong and flexible now will enable you to continue participating for years to come.  And when the elevator breaks down, you'll be able to climb the stairs to your office without alarming your co-workers by your breathlessness.  You'll be able to pick up your children or grandchildren without back pain.  And should you stumble and fall, you can pick yourself up and laugh it off rather than race to the emergency room for X-rays and casting.

It comes down to this:  If it's true that life is what happens while we're busy making other plans, let's be sure we're prepared.  While you can't anticipate every bump in the road, exercise regularly to strengthen and maintain your body so you're better able to cope with the unexpected.  Then, if you're injured in an accident or diagnosed with a challenging disease, you'll already have taken vital steps to help you survive it and recover quickly.  Be strong.  Expect curve balls.  Be ready for anything!

CHOCOLATE!

     "Anything is good if it's made of chocolate." -- Jo Brand

     I MUST HAVE CHOCOLATE AND I MUST HAVE IT RIGHT NOW OR I'M GOING TO DO SOMETHING POSITIVELY FRIGHTENING!  That's a direct quote from little ol' me, uttered not too long ago.  And, ladies, you know the feeling, don't you?  Gentlemen, nothing personal, but you have no idea what we're talking about, so go on outside with your bad selves and prune a tree or paint something.  Go on.

     Even if we believe that cravings are all in our heads, it doesn't mean they're not real.  Very real.  There's isn't a single one of us, I'll bet, who hasn't awakened from some other dimension standing in front of the refrigerator holding an empty Ben & Jerry's container and a sticky spoon.  And feeling absolutely awful -- not just uncomfortably full but disgusted with ourselves, our bodies, and our lack of control.  And sometimes don't we let that awful feeling linger through the next day or even the rest of the week?  NO FOOD IS WORTH THAT!

     Why does it happen?  Cravings can be your body's way of crying out for additional calories if you're dieting too stringently, or for carbohydrates if you haven't fueled up sufficiently to get through your day, or they can be the result of wacky hormones.  Whatever the reason, they are often DISTRACTING and DEMANDING and NEED TO BE FED.  NOW.  After falling victim to those distracting demands on many occasions, I've finally learned something that has saved me more than once.  It's okay.  Yes, you heard right.  I believe it's okay to really, really want some chocolate and to go ahead and have some chocolate.  The house will still be standing and your children will still be tucked away safely in their rooms.  Now, I'm not talking about eating an entire family-size bag of M&Ms or a ten-pound Hershey bar (though there's a time and a place for everything).  I'm talking about enjoying a handful of M&Ms or a couple of squares of really incredible dark chocolate or whatever it takes to satisfy your craving.  Because I think you'll find, as I did, that if you go ahead and -- heaven forbid! -- give in to the craving, you can get back to being a sane and productive member of the community.

     Bet let's not kid ourselves.  Every once in a while, whether it's monthly, semi-annually, or holiday-induced, we just have to eat that whole bag of M&Ms, don't we?  I know I do.  And most of the time, I can tell when it's about to happen, and I suppose I could pretend that I have some small measure of control over it, but the fact of the matter is, I am sometimes weak.  And that's okay too.  Not on a daily basis, but occasionally.  Because, for the most part, I think I do a pretty respectable job of keeping a lid on things, and I bet you do too.  So the next time WE HAVE TO HAVE THAT CHOCOLATE, let's HAVE that chocolate, enjoy it thoroughly, and get back to business.  It's okay!

     How do you handle your cravings?  Don't forget to leave a comment!  (Look for the instructions in red at the end of the articles.)

My Favorite NAUGHTY Things

"All I really need is love, but a little chocolate now and then doesn't hurt."  -- Charles M. Schulz

FLOURLESS CHOCOLATE CAKE.  My sweet friend, Barb, brought this cake to our Saturday morning circuit class recently when we were celebrating several birthdays, and it was rewarded with total silence followed by small moans of pleasure (both of which are extremely unusual during that class).  Let's just say it was a huge hit.  (By the way, if you attend an exercise class where SNACK isn't a regular and richly anticipated part of the festivities, you may be rolling with the wrong crowd.  Take this cake to your next session and prepare to be the most popular kid in the class, county, and possibly solar system.)

1 cup of butter

1/4 cup of heavy cream

8 oz. of chopped bittersweet chocolate (or chocolate chips)

5 large eggs

1 cup of sugar

1/4 cup of cocoa

Heat oven to 350 degrees. 

In a medium saucepan, melt butter with heavy cream.  Add bittersweet chocolate and stir until smooth and creamy.  Remove from heat.

In a bowl, whisk together eggs, sugar, and cocoa until completely blended.  Stir into the warmed chocolate mixture until smooth.

Pour into a buttered pie pan that has been dusted with cocoa powder.

Bake for 35-40 minutes.  It really puffs up so be sure to test for doneness in the middle.

Serve topped with whipped cream. 

Listen for the silence and then the little moans of pleasure.

(If you make this, be sure to let me hear from you!  See the instructions for leaving a comment in red at the end of the articles.)

My Favorite HEALTHY Things

Ocean Spray Diet Blueberry Juice Drink.  Eat, drink, and be BERRY, I say.  If you're like me, you prefer to eat your calories rather than drink them because, well, eating is just so much fun!  Plus, most fruit juices are chock full of calories and extra sugar, and they don't provide any of the fiber or the chewing satisfaction of a piece of fruit.  Granted, a bowl of luscious blueberries is a beautiful thing, especially when you have the luxury of sitting around long enough to pop them in your mouth one at a time.  Mmmmmmm.  But we're burning daylight, and sometimes you gotta do what you gotta do. 

Enter, Ocean Spray Diet Blueberry Juice Drink.  Now, label reading is important here because you do not want to confuse this with regular Ocean Spray Blueberry Juice, Ocean Spray Light Blueberry Juice, or Ocean Spray No Sugar Added Blueberry Juice, all of which total anywhere from 50 to 140 calories per 8-ounce serving.  No, no, no.  The Diet version provides a practically nonexistent 5 calories and delivers 100% of the RDA for Vitamin C -- that's 100% of your Vitamin C in 5 measly calories!  And blueberries are loaded with antioxidants, so down the hatch!

Enjoy it straight over ice, mixed with sparkling water or iced tea, or added to your favorite morning smoothie.  And if it's 5:00 somewhere, throw a little vodka in there with a twist of lemon, and the hour is suddenly HAPPY.  (Naturally, you didn't hear that from me.)

Other ideas?  Don't forget to leave a comment.  (See the instructions in red at the end of the articles.)

My Favorite HEALTHY Things

SPAGHETTI SQUASH: It's a squash that thinks it's spaghetti.  But how do it know?  Who the heck cares.  Pasta lovers, meet your new best friend.  Look for it in the winter squash section of your grocery store.  It's oblong, slightly smaller than a football, and pale yellow in color.

To prepare, cut the squash in half lengthwise.  (And please be careful doing this.  Winter squash are very firm.)  Wrap up one half and put it in the fridge for another time.  Scoop the seeds out of the other half and place it flesh side up in a microwave-safe dish.  Add just enough water to cover the bottom of the dish, then cover the whole thing with plastic wrap.  Microwave on high for about 10 minutes, or until the flesh is fork tender.  Remove the plastic wrap and allow it to cool enough to handle.  Then hold it firmly, drag a fork from top to bottom lengthwise, and out comes -- hocus pocus dominocus -- SPAGHETTI!  Go figure.  And what do you do with that spaghetti?  Whatever you do with regular pasta.  Top it with marinara sauce, clam sauce, or olive oil, or add protein and vegetables for a complete meal.

Here are a few of my favorites:
1) Add diced cooked chicken and sauteed mushrooms and onions.  (Pour the juice from the saute pan over the squash.)

2) Add canned tuna, roasted red peppers, and peas.  (Drizzle some of the water or oil from the tuna over the squash.)

3) Add cold cooked shrimp, shredded uncooked carrots and cabbage, soy sauce or ponzu sauce, and hot pepper flakes or Sriracha sauce  (if you like a little heat).

One cup of cooked spaghetti squash has about 40 calories, compared to regular pasta, which contains almost 200 for the same serving.  In addition, the squash provides vitamins, fiber, and far fewer carbohydrates.  Enough said.

Any other ideas?  Please leave a comment!  (Look for the instructions in red after all the articles.)

My Favorite HEALTHY Things

GREEK YOGURT.  Have you tried this stuff yet?  Well, if you haven't, brace yourself.  It's not like any other yogurt, most especially the fruit-on-the-bottom and the chocolate-cheesecake-parfait varieties.  (Can you say pudding?)  Plain Greek yogurt is thick, rich, has only 100 calories in the fat-free version, and provides a whopping 14 or 15 grams of protein, depending on the brand.  That's HUGE.

For breakfast or a sweet treat, stir in a handful of blueberries, nuts, high-fiber cereal, or a drizzle of honey and a sprinkle of cinnamon.

Add it to your favorite smoothie for more richness and a protein boost.

Combine it with herbs, spices, lemon juice, soy sauce, or hot sauce to make a tangy dip for vegetables or crackers.

Use it instead of mayonnaise in tuna salad, chicken salad, egg salad, potato salad, guacamole, or deviled eggs.

Use it to replace sour cream in recipes or on top of a baked potato, along with salt, pepper, and chives.

Add a little to hot, cooked pasta to make a creamy sauce, then top with a sprinkle of Parmesan cheese and fresh basil (or your favorite herb).

Flavored Greek yogurt is also available, with just a slightly higher calorie count.  The only downside is that Greek yogurt is more expensive than the 10/$5 brands, but do give it a try.  It's available at all major grocery stores these days.

Other suggestions?  Don't forget to leave a comment!  (Look for the instructions in red after all the articles.)

My Favorite NAUGHTY Things

"The only time to eat diet food is while you're waiting for the steak to cook."  -- Julie Child

Here goes: fettuccine Alfredo, nachos, jalapeno poppers, pizza, artichoke dip, French fries, Cheetos, Fritos, Hormel chili from the can, fake "krab" salad (I kid you not), and anything that even remotely involves bacon or the history of cheese.  Probably not what you were expecting, right?  Then rest assured that in the future, I'll also be sharing a list of healthy products that I consume regularly so I don't feel guilty about indulging in items from this list occasionally, because let's be honest, life without macaroni and cheese is only barely worth living.  Barely.  So keep your eyeballs open for some of my favorite (oh, if we must), HEALTHY things.

Okay, I 'fessed up, now it's your turn.  What's your favorite indulgence, and where do you go to get it?  Or if you make it at home, be prepared to share the recipe!

(Don't forget to leave a comment.  Look for the instructions in red after all the articles.)

Girls Just Wanna Have Food

     And fun, of course (thanks for the memories, Cyndi Lauper), but what girls really want is food. And for decades, I thought I was the only one. Then I discovered an entire sisterhood of food junkies who are all thinking the same thing all the time: "When is my next meal and what's it going to be?"

   My family doctor pronounced me "four pounds overweight" when I was 10 years old, and I never recovered. At 14, I embarked on my first diet -- the Grapefruit Diet. Remember that travesty? You simply eat half a grapefruit before every meal and on the seventh day, you will have magically -- MAGICALLY! -- lost five pounds. I MAGICALLY gained a pound and lost all interest in citrus fruit. Sadly, the diet had failed to provide any guidelines regarding the meal that followed the magical grapefruit half. Trouble ensued.
    
     Since then, eating has been a source of constant cogitation and frequent frustration for me, but it wasn't until I started working in the fitness industry that I discovered I was not alone. I've now been a personal trainer for 16 years, and I know this for sure: If there is more than one woman in a room, they will eventually talk about food. If you assemble a group, chances are they will talk of nothing else. But I promise you that when men gather to watch a game, compare SUVs, or discuss the stock market, at no time in this dimension or the next will one of them turn to another and say, "Hey, buddy, got any new recipes for chicken?" Nope. Men just do not think about food the way women do.    

    
     So come on in! Let's talk about food and cooking and recipes and dieting and exercising and breakfast and lunch and dinner and snacks and wine (whoopsie! wait a minute . . . that may be a whole 'nother topic for a whole 'nother day) and FOOD. Girls, you know what I mean. Guys, this is an equal opportunity forum, so speak up. Heck, we ladies might even learn something about you. (Right. As if . . .) Let the games begin!

(Don't forget to leave a comment.  Look for the instructions in red after all the articles.)