Quote of the day
“never mistake motion for action”
~ Ernest Hemingway
Tasty Friday’s
- 1 can(s) (7- to 8-ounce) almond paste
- 1/2 cup(s) confectioners’ sugar
- 2 large egg whites
- 1/2 teaspoon(s) vanilla extract
- 2 ounce(s) bittersweet or semisweet chocolate, broken into pieces
- Preheat oven to 300 degrees F. Line 2 cookie sheets with parchment.
- In food processor with knife blade attached, process almond paste and sugar until combined (a few small lumps will remain). Add whites and vanilla; pulse until well combined.
- Spoon batter into decorating bag fitted with 1/2-inch star tip. Pipe batter into 3-inch-long fingers, 1 inch apart, onto prepared cookie sheets.
- bake macaroons, on 2 oven racks, 17 to 19 minutes, rotating sheets between racks halfway through baking, until cookies start to turn golden brown on edges. Cool on cookie sheets on wire racks. Repeat.
- In microwave-safe cup, heat chocolate in microwave oven on High 1 minute or until soft and shiny. Remove; stir until smooth. With pastry brush, brush chocolate on half of each macaroon; let dry. If necessary, place in refrigerator 5 minutes to set chocolate. Peel cookies from parchment; store tightly covered at room temperature, with waxed paper between layers, up to 3 days or in freezer up to 1 month.
One serving = 1 cookie
Calories
35Total Fat2gSaturated Fat—Cholesterol—Sodium3mgTotal Carbohydrate5gDietary Fiber—Sugarsn/aProtein1gCalcium—
Winter Running Tips
winter running can be dangerous but there’s no need to stop, Here are some tips from the running room to stay safe
Wear Layers
Layering allows the warm air from your body to act as an insulator. “Clothing should be made from synthetics, which are lightweight and draw moisture away from the skin,” says Bowen. Non-synthetic materials trap moisture—if you sweat, your clothes will get wet, causing discomfort and chafing.
How to Layer
- Balaclava or toque
- Mittens
- Fleece pullover over a thin long-sleeve top
- Light jacket with reflective material
- Thin long johns under tights or loose pants
- Regular running shoes.
Warm up and Stretch Indoors
“In order to stretch properly to help prevent muscle strains, warm up by performing two or three minutes of moderate exercise indoors, such as walking on a treadmill, jumping rope or doing a few sets of stairs, then do your stretching routine,” says Janna Wentzell, an instructor at Acadia University’s School of Recreation Management and Kinesiology in Wolfville, N.S. “In winter, warming up and stretching inside may be a better choice because you’re more likely to stretch thoroughly in a warm, comfortable environment than out in the cold.”
Protect Your Skin and Eyes
If it’s sunny, the reflection from snow can cause sunburn, so apply sunscreen. When running into the sun, wear sunglasses. “You can put a thin layer of Vaseline on your face and lips to prevent cracking,” says Bowen, who always wears lip balm when he runs.
Be Wary of Frostbite
How fast frostbite develops depends on the temperature, wind chill factor and how well the affected body part is protected. The American College of Sports Medicine recommends, “heightened surveillance of exercisers be used at wind-chill temperatures below -27ºC.” Wentzell says, “If you feel burning and tingling followed by numbness and then nothing, and if skin is hard, pale and cold, you could have frostbite.” To treat frostbite, cover the affected area and pat gently with warm, wet cloths.
Avoid Falling on Ice
“Grippers” with metal studs or wires—pulled over sneakers—offer traction on slippery surfaces. “I’ve never gotten used to them,” admits Bowen, “so instead I shorten my stride and slow my pace.”
Run with Someone
“The best safety precaution is to run with a partner or group,” says Bowen. If you’re running solo, he advises taking a cellphone, sticking close to home and letting someone know your route and what time you plan to return.
When It’s Best to Stay Inside
Work out indoors on days when the temperature dips below -27ºC, including the wind chill, or when the sidewalks are just too icy. “Cross-train on an elliptical machine, ski, skate or snow-shoe,” suggests Wentzell. “There’s nothing wrong,” adds Bowen, “with hitting the indoor track or the treadmill”
PORTION CONTROL
Hi Bloggers,
sorry about my lack of posts lately I have been crazy busy. But plan to return with the impending holiday season!
Don’t forget to like me on facebook!!
https://www.facebook.com/pages/Edge-Of-Fitness/245258448838594
Portion Control
With the upcoming feasts and treats this season be smart about portion control. You can still have what you wan just in smaller helpings!
Here are top ten ways to conrol your portions
Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers?
That way, when you reach in the fridge to find something to reheat, you’re retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.
Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner.
Of course, we’re not talking a little bit of iceberg lettuce here. To reap full portion control benefits from rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies will help you feel fuller and lean meat’s protein will give you an instant energy boost
Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags.
It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some forethought? Doubtful
You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful small meals throughout the day.
My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy level up. Mini meals are by far the best way to prevent overeating because you’ll get never too hungry and lose control of your portion intake.
Don’t serve family meals family-style. Keep pots and dishes away from the table where it’s all too easy to go for seconds.
I can’t tell you how many times I’ve rethought my second helpings as I’ve made my way from the table to the stovetop. I’ve often told myself to sit back down and wait it out. Remember, it takes about 20 minutes to feel satiated. By giving myself that “breather” I’ve realized I wasn’t hungry enough for another helping after all
Treat meat or meat-based entrees as a side dish rather than the main part of your meal.
By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides, you’ll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation methods to keep things interesting
Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner.
At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even start eating: Voila! You have an instant dinner!
Order a kid’s size meal when you go to fast food places to automatically control portions (and save money!).
Don’t be embarrassed about asking for a child’s meal. It’s really no big deal. I’ve even got a trick for places that have a “12 and under sign” — I order it to go and then plop right down in the dining room, eat my meal, and give the toy to a kid sitting nearby!
Learn to “eyeball” standard portion sizes and stick to them when dining out or dishing up meals.
Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball.
And last, but not least … indulge!
Treating yourself once in a while to a “forbidden” food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.
My Top 5 Stress Releasing Exercises
1) Treadmill Intervals
The quick pace of the intervals helps me release tension and tire myself out!
2) Med Ball Slams
This is great for releasing aggression!
3) Boxing
This also help release any pent up anger and is great cardio!
4) Yoga
Calm and relaxing helps to ease the mind and body
5) Running outside
No better way to get away from anything than to run in the great outdoors:)
Combat Stress
How Exercising Combats Stress
Physical activity, experts say, has the ability to counteract stress at its source.
Exercise helps clear some of the hormones and triggers the body’s relaxation response, says Dr. Cedric Bryant, chief science officer of the American Council on Exercise. Increased blood flow, he says, dissipates hormones coursing through the body. Mind-body activities like yoga and pilates—where controlled breathing is practiced—confer the added benefit of lowering heart rate and minimizing reactions to anxiety-inducing stimuli.
While researchers are unsure which brain mechanisms respond to exercise, it’s clear that neurochemical receptors in the brain are modified after physical activity. In some cases, this process is immediate. A 2005 study in the Journal of Medicine & Science in Sports & Exercise found that symptoms of depression and bad moods were mitigated after just 30 minutes of walking on a treadmill at 60% to 70% of an individual’s maximum heart rate. Studies have also shown that exercise can improve psychological resistance to stressful situations.
“There are a number of hypotheses,” Bryant says of the benefits of working out. “Physiologically, it can help in terms of controlling stress-hormones release. There’s the distraction hypothesis, which says that people forget about the cares of the day. And then it can give a sense of accomplishment and help people feel better about themselves.”
