Use Food to Fight Inflammation

"It is choice-not chance-that determines your destiny"

-Jean Nidetch

Website: Can you have too much of a good thing? http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/are-fortified-foods-good-for-you/?sssdmh=dm17.487732&esrc=nwfitdailytip113010&email=2686729334

As I sit here watching Home Alone 2 (I LOVE CHRISTMAS) with ice on my knee I am thinking about how much I hate inflammation! Although inflammation is a healthy response to injury or illness, in excess it has been linked to nasty things such as cancer, heart disease, diabetes, and days on the couch missing out on work-outs...

Many lifestyle factors are associated with inflammation such as lack of/excessive exercise, being overweight, stress, smoking, and diet. Foods highly processed actually cause a buildup of inflammation and lack antioxidants that are proven to fight this nasty symptom. So trade out some refined, processed foods for ones that actually prevent and reduce inflammation!

1. Salmon-fresh fish such as salmon is high in omega-3 and great on salads, cooked in lemon juice or eaten plain

2. Walnuts-also a great source of omega-3 and counter some of the processes that lead to heart disease. Toss them up with spinach and strawberries or toast them with cinnamon and honey.

3. Onions-Ever heard of quercetin? Probably not, but this antioxidant inhibits enzymes that can cause inflammation. If you aren't fond of onions try apples, broccoli, red wine, red grapes or tea for this powerful quercetin.

4. Blueberries-all you need to know is blueberries are true antioxidant powerhouses. They boost immunity and protect your body. Make a smoothie with bananas and milk or serve up a fruit salad complete with all your yummy berry options.

5. Sweet potatoes-Truly one of my favorite foods so it's lucky that they are such a powerful option! The carotenoids in sweet potatoes also boost immunity and minimize inflammation. My serving of choice is mashed with ginger and cinnamon...mmmm!!

6. Spinach-Contains both carotenoids and vitamin-e...both of which boost immunity and prevent inflammation. A good old spinach salad is great alongside most any meal.

7. Garlic-Not only does it add fantastic flavor, garlic is rich in ill sulfur compounds. Meaning it is a potent anti-inflammatory agent. Throw it on salmon for a double whammy.

8. Pineapple-I forget about pineapple but I truly love this fruit! It is a source of antioxidant vitamin c and has enzymes that decrease inflammation. Try marinating fish in pineapple juice or toss into a fruit salad

9. Ginger-This spice blocks an enzyme that produces inflammation. Great on meats, in soups and added to hot teas.

10. Cocoa-Yes, this winter season you can feel good about drinking a nice cup of warm cocoa! Don't mistake this as an excuse to eat a huge candy bar every day but cocoa does have flavanols which reduce inflammation.

Food is great, but when pain hits don't forget the RICE!

Megan

Oh the Weather Outside is Frightful...

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them."

-John Fitzgerald Kennedy

Website: Sweet tooth? http://eatthis.menshealth.com/slideshow/15-new-dessert-swaps-weight-loss?cm_mmc=ETNTNL-_-2010_11_19-_-HTML-_-1

Planning a Turkey Trot this Thanksgiving? Or getting outside for some physical activity at all? Well be prepared for a crazy weather change! Only in Texas do we start the week in the 80's and finish in the 30's! I'll be honest, I am not a happy camper when it comes to cold weather (that is saying it nicely-I am downright grumpy!) I want to do nothing more than lay on the couch, by the fire, and drink hot chocolate! Needless to say, I am dreading this weather change already. How can we weather the cold and continue with some outdoor activities to keep our bodies fit?

Think layers! Start with a thin, close-fitting layer. Choose a synthetic material that absorbs the sweat while avoiding cotton blends, they just hold in the moisture. Follow with an outer, breathable layer such as a nylon-jacket. This will cut against wind and precipitation while letting out moisture to prevent overheating/chilling. If it's really cold (or you are a wuss in the cold like me) you can add a middle, fleece layer. Believe me, it is crazy how your body warms up quicker than you can imagine-you will be shedding layers sooner than you think!

Keep your hands and feet warm! Supposedly 30% of your body heat is released through your hands and feet. Keep them covered with some gloves and thick, wicking sock liners in wool or polar fleece socks. I have made the cotton-sock mistake and regretted it when my toes were numb after the first mile from the moisture.

Don't overdress! As I said, you will warm-up once you get moving, so you should start your run just a little bit chilly. A rule of thumb, dress as if it is about 20 degrees warmer than it is. I ran a half in freezing weather-I think it started in the high 20s-and all the runners were throwing off their jackets and mittens. I finished in a t-shirt and have pictures with my family bundled up in their scarves, gloves and head wraps!

Stay hydrated! Thirst doesn't consume you like it does on hotter days, but drinking plenty of water is just as important. Cool air has a drying effect which can cause dehydration so load up before, during and after any physical activity.

Take the workout inside! If it is just flat-out too cold, too windy, or that miserable rainy-winter weather, take your exercise to the gym. Hop on a treadmill, hit up a group exercise class or make this your strength training day. Luckily in Texas these horrible weather days are few and far between!

Tasty Taters (Fitness Magazine)

-8 garlic cloves

-2 pounds potatoes (quartered

-1/3 cup light sour cream

-1/4 cup fat free milk

-1 tablespoon fresh oregno, thyme or rosemary

-1/2 teaspoon salt

-1/4 teaspoon pepper

1. Wrap unpeeled garlic cloves in foil and bake at 400 degrees for 25 minutes. Squeeze garlic into small bowl.

2. Put potatoes in saucepan with cold water. Bring to boil over high heat, lower heat to maintain simmer and cook until tender. Drain and return to saucepan.

3. Mash potatoes and garlic. Add sour cream, milk, oregano/rosemary/thyme, salt, pepper. Beat until fluffy.

Don't Pass on Cranberries this Thanksgiving

"May your stuffing be tasty, may your turkey plum,

May your potatoes and gravy Have nary a lump.

May your yams be delicious and your pies take the prize,

And may your Thanksgiving dinner stay off your thighs!"

Website: Thanksgiving super foods http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/healthy-holiday-superfoods/?sssdmh=dm17.484608&esrc=nwfitdailytip111910&email=2686729334

All too often we load our Thanksgiving plates with the stuffing, bread, turkey and green beans. With all these fantastic choices, why waste stomach space with the cranberry sauce? I don't know about you, but I don't even like that jellied-fruit!! For some reason Thanksgiving just isn't complete without Cranberries on the table...

Without fail, my family puts the Cranberry Sauce on the table every year and every year it is taken off afterwards, remaining untouched. Last Thanksgiving I decided to tackle to cranberry dilemma to offer something that people will actually decide to eat and it was a definite keeper!

So why eat cranberries?

1. Cranberries are known for the best natural remedy for urinary tract infections

2. Helps improve the functioning of the circulatory system

3. Asthma relief

4. Research has shown that cranberries actually reduce the oxidation of bad cholesterol

5. Tannins in cranberries are good for the heart's functioning

6. Helps prevent the formation of ulcers

I know, you are cranberry-convinced now right? Well maybe not, but what if there was a better option than some sort of jelly version of the berry?

This Cranberry-Apple Chutney is going to be a tradition in the Nalley household, goodbye canned Cranberries!

-2/3 cup vinegar

-1/2 cup sugar

-1 1/2 cup peeled/diced apples

-1/3 cup diced onion

-1/4 teaspoon each-cinnamon, ginger, allspice

-Dash ground cloves

-1 6 oz pkg Dried cranberries

Combine sugar and vinegar in medium saucepan. Bring to a boil over medium heat. Add apple and onion and return to boil. Add all remaining ingredients.

Reduce heat to low. Cook for 25 minutes or until apples are tender, stirring occasionally. Serve warm or at room temperature

Have a happy and blessed Thanksgiving :)

Megan

Bounce Back from a Bad Workout

"Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings"

-William Arthur Ward

Website: Who says Yoga isn't a great way to burn calories? http://www.fitnessmagazine.com/workout/yoga/poses/beat-stress-weigh-less-calorie-burning-yoga-workout/?sssdmh=dm17.484605&esrc=nwfitdailytip111610&email=2686729334

This morning was my easy run. 3 miles, no big deal-right?!?! For some reason though I did not think it was going to be possible to finish. Everything in me wanted to stop and I thought I would never get it done. Why is it that I can train for a marathon while still have difficulty with my short run? Unfortunately, bad workouts are a part of everyones exercise regiment...

We all know the feeling. You drag yourself to the gym, the warm-up feels like a strain and you can barely get through the first 5 minutes of your exercise. It doesn't matter what the conditions are-you just can't go motivated and every muscle in your body is talking to you. You want nothing more than to throw in the towel but resist the urge to just give up. You can't walk out of a bad day at work...something is better than nothing when it comes to exercise.

So what causes a bad workout? A lot of the times it is just a bad day, and there seems to be no underlying cause. I had a high school calculus teacher who was all about biorhythms-she firmly believed we all went through cycles in which we had high and low points. At a low physical day, we just aren't up for the challenge no matter how hard we try.

More often than not though there are some factors that play into a workout. So what can we do to keep these bad workouts to a minimum?

1. A lack of motivation can bring us down and make the body physically fatigued. This can be from getting into a monotonous workout where it has just become a routine. You are doing the same exercise over and over or have completely lost sight of your goal. Keep changing things up so your body is always left guessing what is happening next. Remember what it is that you are working for so that you always have a reason for what you are doing.

2. Hydrate! Not getting enough water throughout the day can take a huge toll on the body and will bring down your energy level more than you realize. This is a total commitment, not just when you are thirsty. From the time you wake up to the time you go to sleep, you need to be getting plenty of fluids to fill your need.

3. Getting plenty of sleep, everynight! Stress and excessive hours at work can cause you to skimp on your sleep and get less-effective sleep. The days of eight-hours-of-sleep seem like nothing more than a distant memory but your body can't train to it's peak performance without sufficient recuperation time.

4. It is not safe or effective to train at your maximum level everyday. Hard days should never happen two-days in a row. After a difficult workout, take a day of rest or an easier workout. You should have 1-2 days of rest EVERY week and 2-3 easier workouts.

5. Eat right. Food fuels your body so fill it with the right things to give you the energy you need. Cheetos and Reese's are not going to get you through an hour workout. Rather provide your body fruits, vegetables, protein, carbs and fats so that you have a sufficient energy supply to pull from. While on the subject, you need to eat 30 minutes to an hour before your workout so that you have the energy you need.

When training does not go as planned, chalk it up as a bad day and don't let yourself dwell on it. Just get back into your routine and get over it!

Potluck Pumpkin (Better Recipes)
-2 small pie pumkins
-1 tablespoon olive oil
-3 medium onions (minced)
-3 celery stalks (diced)
-3 carrots (diced)
-1/2 teaspoon salt
-1/2 cup water
-3 cups brown rice
-1 teaspoon diced rosemary
-1/2 cup roasted pumpkin seeds

1. Preheat oven to 350. Wash shells of pumpkin. Cut off top and scoop out seeds and membranes.
2. Heat oil in skillet and saute onions until browned. Add celery and carrots and saute 2 minutes. Add salt and water and simmer 10 minutes.
3. Combine rice, rosemary and pumpkin seeds. Fill pumpkin cavities with rice mixture and onion mixture.
4. Place pumpkin on baking dish and cover with foil. Cook for 1.5 hours.

Vary Your Veggies with Squash

"Hem your blessings with thankfulness so they don't unravel"

Website: 20 hidden benefits of exercise http://www.fitnessmagazine.com/workout/motivation/get-started/power-surge-the-hidden-benefits-of-exercise/?sssdmh=dm17.482569&esrc=nwfitdailytip110810&email=2686729334

The Holiday season is notorious for poor eating and too many sweets. But there are some GREAT foods that come out in the Fall that should be added to your diet. There are a ton of varieties, and I am not going to sit here and explain all of them (no one wants to read that!) but I choose a few to explain so you can implement them into your next meal!

Walking down the produce aisle my eyes keep sizing up all the colorful squash that are predominately displayed in the vegetable section. It all looks so pretty, but what in the world would I do with it? And more so, how do I chose between a green squash, yellow squash or seemingly-rainbow colored squash?

First off, squash is wonderful for you! It has been linked to a decresed risk of lung cancer, colon cancer, stroke and heart disease. Squash also has high levels of folate, which has been shown to decrease pregnant woman's risk of birth defects. Finally, it has been shown to reduce inflammation and ease pain for those who suffer from arthritis.

Acorn squash has been named the easiest to cook with. It is easy to slice open and relatively quick to bake. It is available year round. This veggie is high in Vitamin A, Vitamin C, potassium and fiber. It is sweet and have heard of people pairing it with whip cream or fruit...



No, that is not a misshapen pumpkin! The Ambercup squash is a drier variety of squash, which lends itself to cooking into soups especially. Carotenoids in the Ambercup Squash has been shown to help with the degeneration of eyes.

I always want to buy these because I think they are so pretty. The Carnival Squash has a very think skin and only the flesh is edible (apparently, the seeds are no good!) It has a flavor similar to a sweet potato-YUM-and can be eaten similarly or cooked into soups.

The Turban Squash is commonly used as a fall decoration because of it's vibrant colors and unique shape. That being said, it should not be overlooked in your recipes! It is sweet and eaten in pies and sweeter squash options.

And our Thanksgiving recipe should not surprise you: Yellow Squash Casserole (myrecipes.com)

-8 cups Yellow Squash
-1 Tablespoon water
-6 oz. hot turkey Italian Sausage
-1/2 cup shopped onion
-2 garlic cloves
-2 slices day-old wheat bread
-1/2 cup fat-free sour cream
-1/3 cup diced provolone cheese
-1/4 teaspoon salt
-1/4 teaspoon pepper
-1 can condensed reduced-fat, reduced-sodium cream of mushroom soup

1. Preheat oven to 350
2. Combine squash and water in bowl, cover, and microwave for 6 minutes. Drain.
3. Cook sausage, onion and garlic in skillet over medium-high heat until browned. Drain.
4. Place bread in food processor and crumble to 1 cup. Comine squash, sausage-mixture, 1/2 cup bread crumbs, sour cream, cheese, salt, pepper and soup. Spoon into 2-quart casserole dish coated with cooking spray. Top with remaining 1/2 cup bread crumbs.
5. Bake for 30 minutes

Change your Mistakes for Kick-Butt Workouts

"He is a wise man who does not grieve for things which he has not, but rejoices for things which he has"

-Epictetus

WEBSITE: Start the day right! http://www.womenshealthmag.com/nutrition/healthy-cereal-quiz?cm_mmc=Newsletter-_-2010_Nov_09-_-Dose-_-readon

I can only harp so many times about avoiding overtraining and not stretching...I am sure you are sick of hearing me say that! But despite this, there are some very serious mistakes that are common in the fitness realm that will not help you advance in training. I am more than guilty of these "bonehead" mistakes, but let's look at some alternatives that will help you make your training kick butt!!

Mistake #1-Just Wing It
Walking into the gym with no plan will hurt no one but yourself. "Action without planning is the biggest cause of failure". This approach means you don't know where you are, where you are going or how you are going to get there.
Kick Butt Approach-Strategic Plan
This means you have a plan. You know what your current level is, what your goal is and what steps you will take to get there. You will maximize your efficiency and have a plan to hold you accountable in order to reach your goals.

Mistake #2-Sticking to the same workout
Everyone has there favorite machine and form of workout. I am completely guilty of finding a running route I love and doing it over and over-repeating the same curves, hills, and distance. This is not the way to push myself to improve...all the while my muscles are thinking been there, done that! Doing the same distance, same reps, same weight week after week will lead you straight to adaptation.
Kick Butt Approach-Strive to Beat Your Record
Muscle strength increases when you place demands on your body and beyond what it has experienced. Work just a little bit harder than you thought possible and you will LOVE the results! I promise, your body is stronger than you think it is.

Mistake #3-Starving yourself
Diet and exercise seem to go hand in hand. People typically make a goal to improve themself by increasing workouts and decreasing food intake. Yes, creating a calorie deficit is the way to lose weight and fat but this deficit needs to be kept small. When you enter starvation mode your body will begin to experience muscle loss, slowed metabolism and plateaus. On the same note, not eating after a workout (or waiting too long to eat) will create some of these same results.
Kick Butt Approach-Eat More to Burn More
Well it seems common sense, but when you exercise more you can (and should) eat more. No, an hour on the treadmill does not merit a whole bag of Chips Ahoy, but you DO need to fuel the fire. The best way to reach an ideal weight is to decrease caloric intake slightly but increase exercise level greatly. So, don't be scared to eat post-workout in fear of undoing what you have worked for but rather eat protein AND carbs.

Mistake #4-Focusing on strengths
We all have our favorite exercises, ones we are really good at. It makes us feel good to know I am great at push-ups and so I can crank them out at the gym and feel great about it (that is totally not my thoughts on push-ups at all that's for sure!!) The result? Poor posture, strains/pulls/tears, and muscle imbalance.
Kick Butt Approach-Train for Functional Balance
It is not all about cosmetic, but rather work on BALANCE and a full-body approach so your body is able to work at it's best. You have all your muscles for a reason so make sure you maximize their effectiveness.

Mistake #5-Comparing yourself to others
I saved this one for last because I am all-too guilty of this one! When I am at the gym, I am terrible at looking at everyone around me. The girl on the treadmill next to me-heaven forbid I stop running before she does. The random girl across the room should not have a heavier weight than me. WHO CARES! Chances are you will never see these people again. All you are doing is frustrating yourself which is a sure-fire way to head straight to becoming unmotivated to workout completely.
Kick Butt Approach-Make your Workout about YOU
"Never try to be better than someone else, but never cease trying to be the best you can be". Become motivated by YOUR goals and YOUR own limits. Try to strengthen yourself to reach your own potential-not somebody elses. Improve YOURSELF by working on your own progress and forward movement.

Thanksgiving done the healthy way:

Mashed Potatoes

-5 pound potatoes (peeled and quartered)

-3 cups cauliflower

-4 cloves garlic

-1 large carrots (chopped)

-1/2 cup skim milk

-3 tablespoons butter

-1/2 teaspoon salt

-1/4 teaspoon ground pepper

-1 tablespoon parsley (chopped)

1. Bring pot of water to a boil. Add potatoes, cauliflower, garlic, carrots. Cook until potatoes are sofetened. Drain.

2. Add milk, butter, salt and pepper. Beat until smooth. Add parsely.

Beans, Beans the Magical Fruit

"God gave you 86,400 seconds today. Have you used one to say 'thank you'"

-William A. Ward

Website: 10 foods linked to a longer lifehttp://eatthis.menshealth.com/slideshow/10-foods-longer-life?cm_mmc=ETNTNL-_-2010_11_03-_-HTML-_-dek

Beans are all too often overlooked as a powerful component in a healthy lifestyle. They have a bad rap for being high in carbs and for that unwanted side effect...

Yes, beans have lots of carbs but these are complex carbs that are necessary and beneficial to the body in many ways. Beans are a meatless protein and have high levels of vitamin B, calcium, potassium, magnesium, and folate. Beans provide a powerful energy supply that is burned quickly thus promoting weight loss. Research has also shown eating beans regularly can decrease your risk of diabetes, cancer and obesity.

Sold yet? Beans are awesome for so many reasons and are have many options in how they can be incorporated into meals. I put black beans on a piece of bread all the time, quick and easy! They can also be stirred up with hummus, veggies, or rice. I chose my top 4 favorites to look a little more closely at!

Black Beans (my favorite!) are high in anthocyanins, which is heat disease and cancer fighting agent also found in both cranberries and grapes. They are provide a virtually fat-free/high fiber option for a meal and help prevent the blood sugar from raising too high after eating. Black beans also lead the pack in antioxidant activity.

Garbanzo beans/chickpeas have been shown to bring down bad cholesterol levels by 5%. They are extremely low fat and a complete protein. These beans provide a source of energy without spiking the blood sugar level. One single cup of chickpeas provides 25% of your daily value of iron

Kidney beans have thiamin that protects memory and brain functioning. Further, the high potassium in these beans regulate blood pressure and normal heart contractions. 2-3 servings of kidney beans a week have been linked to a reduction in the risk of breast cancer for women. Enzymes in kidney beans help individuals in the digestion of sulfites found in items such as wine, dried fruits, jams, apple cider and frozen shrimp.

Pinto beans are an incredible source of fiber that stabilizes your blood sugar and lowers risk of type 2 diabetes. Pinto beans help ease the harmful side-effects of many digestive disorders such as IBS. They are richer in iron and lower in fat than red meats and provide similar proteins for sustained energy. Finally, the copper in pinto beans helps promote the activity of an enzyme that helps flexibility of muscles, joints and blood vessels.

What is your favorite way to incorporate beans in your diet?

Thanksgiving treat: Sweet Carrots (MayoClinic)

-1/2 cup water

-1/4 teaspoon salt

-2 cups shredded carrots

-1 teaspoon margarine

-1 packet stevia

-1 teaspoon lemon juice

-4 tablespoons fresh chopped parsley

Bring the water to a boil in a small saucepan. Add the salt and carrots and cover until the water is evaporated. Remove from heat and stir in margarine, stevia, lemon juice and parsely. Serve immediately.

40 calories, 1.5 grams fat, 6 grams carbs, 2 grams fiber, 1 gram protein

Guilt Free Turkey Day

"Give thanks to the Lord, for he is good; His love endures forever"

-Psalm 107:1

WEBSITE: http://www.active.com/fitness/Articles/Fitness-Tips-for-Families.htm


Thanksgiving is one of the absolute greatest holidays. If you know me at all, you know I am absolutely obsessed with anything and everything related to Christmas, but Thanksgiving is a very close second. I love sitting around with family for hours, eating entirely too much, reflecting on the blessings in our lives, eating multiple pieces of pumpkin pie and of course the annual Lone Star Showdown (the 4 Aggie kids agaisnt my Longhorn mom!) I have an amazing group of students whom I absolutely adore but I honestly could not be more ready for an entire week to relax!!

Not even the most extreme dieters skip on indulging on Thanksgiving. Calories don't count on this day right?! Ha I wish! Well, I give you freedom to enjoy the day...don't let loose and just go crazy but it is OK to get that extra serving of stuffing!

What about burning a little calories before the fest begins? Some tips for a pre-meal "exercise" that can still be fun and family-oriented.

1. Sign up for a turkey trot. Most areas have 5k or 10k runs that you can participate in, whether you run or walk. It would be fun for the family to do together. Just don't eat the turkey before the run-L tryptophan really does make you sleepy!!

2. Pick-up a football. Whether you are good or not, a little game of pick up is always a blast and I am sure the neighbors will be out doing the same.

3. In my house it is not a true family gathering until we get up and play the wii or rockband. You are probably thinking there is not much cardio involved here...you haven't seen the way we play yet!

4. Assuming it is a pretty day, get out to a park and then enjoy your surroundings. Throw the frisbee, walk around, and just get going!


What do you do to get going before you dig in to the family feast?

Cranberry Chutney (Active.com):

-1 16-oz can Cranberry Sauce

-1/2 cup raisins

-1/2 cup peeled, diced apple

-1/4 cup + 2 tablespoons sugar

-1/4 cup + 2 tablespoons white vinegar

-1/8 teaspoons ground all spice

-1/8 teaspoons ginger

-1/8 teaspoons cinnamon

-Dash ground cloves

Combine all in a medium saucepan and cook on medium/high heat until apples are tender (30ish minutes). Chill until served.

33 calories, 0 g fat, 9 g carbs

It's That Time Again...

"A good laugh and a long sleep are the best cures in the doctor's book"

-Irish Proverb

WEBSITE: http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/4-foods-that-fight-breast-cancer/?sssdmh=dm17.481222&esrc=nwfitdailytip110210&email=2686729334



In breaks the cold, and out busts the tissues! It's cold and flu season and those sore throats and runny noses are the last things we want to deal with! While filling your body with orange juice might be helpful, vitamin C is not the only go-to item for this less-than-fun sickness.

First, prevent colds by getting plenty of rest, drinking lots of fluids, and staying active. But what can be done once this cold hits?

Chicken soup. Mm mm good! Yup, I figured this was to be expected. Mom wasn't far off the mark by grabbing that can of Cambell's soup when you were sprawled out on the couch! It helps control the spread and production of inflammation and congestion.

Vegetarian Chili. Think of how amazing a warm bowl of chili sounds on a cold, winter day! Choosing a spicy chili with onions, garlic, kidney beans and tomato paste will warm up that chilled body, bring relief to sinuses, and provide B vitamins.

Clementines. OK, Vitamin C is controversial in the health world right now. For so long, oranges were promoted as fighting colds, but this is being disputed. Research still shows that it might not prevent colds but it does help decrease the duration and intensity. So don't be scared to stock up on these sweet treats!

Roast beef sandwich. Surprised? What does this have to do with a COLD?! Well, both roast beef and whole wheat bread are high in zinc which can help the functioning of the immune system and stops the growth of microorganisms in the body.

Tuna salad. Here is my chance to be honest-I actually had to reduce the amount of tuna I eat because of the high level of mercury! I love this stuff!! That aside, what does it do for your sickness? Easy, it provides glutamine which helps step up your immune system and increases its efficiency.

Ginger tea. Ginger has been proven to relieve congestion and the warm tea provides a soothing effect to your body. Add a little honey for some sweetness and you are set!


And of course our tasty Thanksgiving recipe :)
Cashew Gravy (courtesy of TheCravingsCoach):


BLEND THE FOLLOWING-
-1 cup raw cashews
-1 can mushrooms
-1 small onion
-1 clove garlic
-2 cups water
ADD TO BLENDER-
-1 cup water
-2 tablespoons chicken seasoning
-2 tablespoons soy sauce


Remove from blender and pour into skillet. Bring to simmer and add 1/2 cup water and 3 tablespoons whole-wheat flour.


Enjoy and stay well
Megan

No Equipment Abs

"It's beauty a kind of radiance. People who possess a true inner beauty, their eyes are a little brighter, their skin a little more dewy. They vibrate at a different frequency"

-Cameron Diaz

WEBSITE: Fall makes me think of soup! http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/bowled-over-7-healthy-soups--stews/?sssdmh=dm17.479649&esrc=nwfitdailytip103110&email=2686729334

Can you believe it's already November?!?! I am going to be honest, when I realized it was November 1st I already got excited about a slice of pumpkin pie! Oh, I can't wait :)

Well, you made it through Halloween? How did you do with the excess of candy at every turn? It is officially the Holiday family which is family, friends and FOOD (lots and lots of food!). So, again, I am going to stress the baby steps approach!! Enjoy the Holidays without busting the waistline! I have decided to post a healthy Thanksgiving feast recipe at the end of each of my post for November so you can start filling your cookbooks with some healthy options!

Speaking of the waistline, who doesn't want some toned abs? We all work for them and hope a couple crunches each morning will give us the 6-pack we have dreamed about! Check out some fabulous ab exercises to strengthen your core (and they can all be done at home!!)

Back Arm Rowing-Sit with your knees up and feet flat on the floor about hip width apart. Extend your arms in front of you with your palms facing up. Work to keep a straight back from the top of your head through your tailbone. Brace your core and lower your body to 45 degrees. While extending back, bring your arms into your chest and bring your hands to fist. Hold for a second and reverse the movement back to your starting position.

Bicycle-Lying on the floor, bring your hands behind your head. Bring your knee into your chest and lift your shoulder blade (not neck) off the floor. Repeat with the opposite leg. The lower your legs are to the floor, the harder it will be.

Corkscrew-Lay on the floor, with your legs extended at a 90 degree angle and your toes flexed. Use your lower abs to lift your legs slightly off the floor (it is a very small movement). At the top, twist your hips to the right side. Return your hips to the floor and repeat to the left side.

Plank with a side leg-Get in a plank position, avoiding dropping/lifting your glutes. Your shoulders should be directly above your elbows and abs engaged. Lift your leg out to the side, pushing your knee towards your shoulder. Return the leg and repeat with the opposite leg.

And as promised, a little healthy Thanksgiving treat :)

Green Bean Casserole (EatingWell Magazine)

-3 Tablespoons canola oil

-1 medium sweet onion (1/2 diced, 1/2 thinly sliced)

-8 oz mushrooms

-1 Tablespoon onion powder

-1 1/4 tsp salt

-1/2 tsp diced thyme

-1/2 tsp ground pepper

-2/3 cup whole-wheat flour

-1 cup nonfat milk

-3 tablespoons dry sherry

-4 cups green beans

-1/3 cup reduced fat sour cream

-3 tablespoons buttermilk powder

-1 tsp paprika

-1/2 tsp garlic powder

1. Preheat oven to 400 degrees and coat a 2 1/2 quart baking dish with cooking spray

2. Heat 1 tablespoon oil in saucepan over medium heat and add diced onions to cook. Stir until soft and translucent. Stir in mushrooms, onion powder, salt, pepper, and thyme. Cook until mushroom oil is almost evaporated. Sprinkle 1/3 cup flour over veggies and stir to coat. Add milk and sherry and bring to simmer. Stir in green beans and return to simmer. Stir in sour cream and buttermilk powder. Transfer mixture to baking dish.

3. Wisk remaining 1/3 cup flour, paprika, garlic powder and 1/4 tsp salt. Add sliced onions and toss to coat. Heat remaining 2 tablespoons oil in skillet and add onion mixture. Cook until golden and crispy. Cover on the green bean mixture.

4. Bake casserole until bubbling, 15 minutes.

**212 calories, 10 grams fat, 23 grams carbs, 7 grams protein, 3 grams fiber, 533 mg sodium**

Yum! Can't wait for Thanksgiving!!

Megan