Mmm Monday: Squash Casserole

This recipe is by no means healthy but it is DELICIOUS. Since the holidays are approaching, a little splurging is to be expected so I thought I would share my squash casserole recipe with you all. Unfortunately I don't know the nutritional information but once you see the ingredients you will understand why portion size is important.

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Ingredients:

2 cups cooked squash
1 can cream of chicken soup
1 grated onion, cooked
1 8oz carton sour cream
4 slices of American cheese
1 stick of butter
1 package Pepperidge Farm dressing
1 egg


Directions:

Mix squash, sour cream, onion, soup and egg. Melt butter and mix with dressing. Mix 1/2 of dressing with above. Mix and place in 9x13 pan. Add strips of cheese on top of mixture. Add remainder of dressing on top.

The Benefits of Rowing

This past Sunday, I decided running wasn't in the cards for me. I was motivated enough to hit the gym but not enough to put forth the running effort. So, I hopped on the rowing machine instead.

My personal take: not a great workout. I did 3,000 meters and didn't really break a sweat. My arms and shoulders started to fatigue but the boredom was kicking in quicker than the burn. I don't want to discount it as a workout because it is another cardio exercise I can enjoy outside of my everyday runs. To help others make a decision, I decided to do a little research.

Rowing is obviously not the most popular machine in the gym but if you are looking to tone your upper body, this could be a great workout. Rowing can provide a thorough workout for your arms, chest, shoulders and back while also giving you a cardiovascular boost. If you choose a machine with a sliding seat, you can stimulate your quads and hamstrings. Rowing is a non-weight bearing exercise which is a plus for those with joint problems.

The best advice I can give you is to jump on a rower. Never be afraid to try new machines. You never know if the exercise will be right for you until you try it. If you are unsure, grab an attendant and they can show you how to properly row.

Tip: Be sure to keep great posture to get a nice back workout in.

Green Your Workout - Blog Action Day 2009

Today I am blogging for Blog Action Day. This year’s topic? Climate change! You might ask what health and fitness have to do with climate change (and vice-versa) but my response to that is…A LOT. Check out these five tips on how to green your workout and subsequently, your lifestyle.

1. Take that lead foot off the gas pedal and put on your tennis shoes. Many of us living within walking or biking distance of work, the grocery, the post office, or the park, Most of us jump in our car to get there. Driving or biking to run your errands can burn 200-300 calories per hour and reduce CO2 omissions. Doesn’t everyone want to breath a bit easier?

2. Stop! Put down the grocery store pumpkin! Consider swinging by your local farmers market to pick up fruits and veggies. You reduce the carbon footprint of the food you buy and stimulate the local economy and pay homage to your local farmers. Do you know the best part? You are getting food that is good for you, most likely free of pesticides, and that dollar sign next to your grocery bill gets a bit smaller.

3. Consider an eco-run. Eco-running involves picking up trash while you are out along the road or trail. Grab a biodegradable bag and head outside. When you see trash or debris, pick it up and when you see the next trashcan, give it a toss. Not only are you getting in a run (and with a little trash resistance) but you are also doing your part to protect Mother Nature.

4. Clean your house…the green way. Most people think you have to march up hills or bike your behind off to break a good sweat. Little do people know but three hours of deep cleaning your home can burn an average of 390 to 675 calories. Hint: Mowing your lawn counts too! Take it to the next level and purchase eco-friendly cleaning products such as Seventh Generation or make your own with vinegar and baking soda.

5. Green your gear. There is a reason Climate Change is the topic of Blog Action Day 2009. Finding green fitness gear is pretty simple because of sustainability movement. Most shoe companies no longer use PVC in their products, making it easier on the environment. Montrail offers shoes made with recycled rubber outsoles. Teko makes socks made from eco-friendly materials such as wool, organic cotton and corn fibers. Ladies, as far as those sports bras go, many companies such as Patagonia are offering workout clothes made from organic cotton, hemp, and bamboo.

What are you waiting for? Strap on your recycled shoes, bamboo sports bra, and corn fiber socks and bike your way to the super market!

Reasons I Run

I realized that I have never put the reasons why I run down on paper. I think keeping everything in perspective is key and listing out WHY I want to do this is a perfect way to do so. I'm sure this list will start off small but continue to grow so I will update it regularly (and let you know when I do so).

As you {probably} know I am a member over at SparkPeople and one of my challenges today was to come up with an inspirational or motivational quote. I think it is important to post that motivation as well, so here goes:

"Many of life's failures are people who did not realize how close they were to success when they gave up."

1 - To be healthy
2 - To prove that I can
3 - To accomplish something that most don't
4 - Live longer
5 - Improve the crappy health that I have been blessed with
6 - Enjoy healthy activities
7 - Feel stronger and more confident
8 - To honor those that can't walk or run anymore
9 - Uncle John
10 - Enjoy the great outdoors

Mmm Monday: Caramel Popcorn

This week you are in for a treat! Just in time for the holiday season too. When you feel the sweet tooth urge, consider making this good-for-you caramel popcorn recipe. You will not be disappointed!!!

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Servings: 18
Serving size: about 2/3 cup.

Ingredients:

1 cup packed dark brown sugar
1/2 cup light-colored corn syrup
1/4 cup butter
1 1/2 teaspoons vanilla extract
1/2 teaspoon baking soda
1/2 teaspoon salt
12 cups air-popped popcorn (6 T kernels)

Directions:

Preheat oven to 250 degrees Fahrenheit. Coat a large jelly roll pan or baking sheet with nonstick cooking spray.

Combine sugar, corn syrup, and butter in a medium or large heavy bottomed saucepan; bring to a boil over medium heat.

Cook 4-5 minutes, stirring 3-4 times to scrape down the sides of the pan and keep the mixture from bubbling up. If you have a pastry brush, dip it in cool water and use it to brush down the sides of the pan. Be careful; the mixture will burn you if it boils over.

Remove from heat; stir in vanilla, baking soda, and salt.

Place popcorn in a large bowl; pour sugar mixture over popcorn in a steady stream, stirring to coat.

Spread popcorn mixture into prepared pan. Bake at 250 degrees Fahrenheit for 45 minutes, stirring every 15 minutes.

Remove from oven; stir to break up any large clumps. Cool 15 minutes. Serve at room temperature.

Let the popcorn cool completely before storing. Store in an airtight container for up to 1 week.

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Nutrition Info:

Calories: 116.6
Total Fat: 2.8 g
Cholesterol: 6.9 mg
Sodium: 115.9 mg
Total Carbs: 23.3 g
Dietary Fiber: 0.8 g
Protein: 0.7 g

Monthly Fitness Challenge

Last week I really fell off the boat. My diet was horrible. I didn't get in any exercise. My scale was NOT nice to me this morning.

Today was back to the ole grind. I hit the gym right after work with my beau and spent 25 minutes on the elliptical and 20 minutes of strength training. While we were in our machine rotation, the beau offered up a challenge.

We are going to make one lap per day of the month. So, one the first day of the month we will be doing one lap and on the last day of the month, there will be 30 laps. If there are 30 days in a month, that will equal 7.5 miles on that last day. Quite a challenge! I am looking forward to it.

Wish me luck!

Mmm Monday: Crockpot Chili

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Serves: 2

Ingredients:

1 pound ground beef, browned
1/2 cup chopped onions
1 green pepper, chopped
1 can crushed tomatoes (we have also used diced)
1 can tomato sauce
1 can kidney beans, drained
1/2 tsp. pepper
1 1/2 tsp. chili powder
1/2 tsp. garlic salt

Directions:
Combine all ingredients in crockpot. Cook on low 7-8 hours or until done.

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I don't have nutritional information for this recipe, so my apologies. This recipe is so easy and tastes great. Enjoy!

Friday Finds

I have decided to start a new Friday routine: Friday Finds. I am always finding great research and studies regarding health and fitness. I keep bookmarking these thinking I will share them one day so today is the day. Every Friday look for links to interesting research and helpful articles that will get you motivated, keep you on track, and exercise your brain a little.


Exercise Keeps Your Mind Sharp
A new study shows that sedentary individuals are two and a half times more likely to develop dementia than those who exercise regularly.
Tip: Develop and keep a regular exercise routine. Need more be said?

Spice Up Your Food
An excellent guide to spices and herbs.
Tip: Transform an old favorite by adding a new spice to the mix.

The Causes of High Cholesterol
Know the facts of high cholesterol. There are risk factors beyond your control such as age or family history but there are also controllable risk factors such as your diet and exercise habits.
Tip: Talk to your doctor about your cholesterol levels and if they are high, adopt habits to lower that number!

Disney World!

As I mentioned in my last post, I celebrated my 25th birthday at Disney World. We left on August 28th for Florida for 10 days of much needed R&R. Two of those days were spent letting my inner child run rampant around Disney World's Magic Kingdom and Animal Kingdom. I don't want to spend an entire blog post talking about how I laid on the beach (because that is all we did) so I thought I would share some photos. If you are intereted, you can view all of my vacation photos online.

Do you believe in MAGIC?


View from our hotel


At the tree of life


With the beau


Mickey and Minnie!


At the beach


Magic Kingdom was decorated for fall. Main Street was awesome!


I should have been a cartoon.


I guess I did get in a little exercise. We borrowed these narley bikes.


View of the beach.


Toontown!


Dinosaurs

Mmm Monday: Banana Chocolate Chip Muffins

Last Mmm Monday was a delicious chicken dish so this Monday I thought I would give those with a sweet tooth a fantastic chocolate muffin recipe.

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Serves: 16 muffins



Ingredients:

1 cup bananas, mashed (about 2 1/2 medium bananas)
1 large egg
1/2 cup applesauce
1 tbsp stevia or 1/2 cup splenda
1 cup whole wheat flour
1 cup regular flour
1/4 cup milk, 1%
1/4 tsp vanilla extract
2 tsp baking powder
3 tbsp semi-sweet mini chocolate chips



Directions:

Mix all the ingredients in a large bowl. Fill 16 muffins tins.

Bake at 350* for 20 minutes



Nutritional Information:

Serving Size: 1 muffin

Calories: 92.2
Total Fat: 0.6g
Saturated Fat: 0g
Cholestrol: 13mg
Sodium: 69.7mg
Potassium: 558mg
Total Carbs: 16.1g
Dietary Fiber: 1.5g
Sugar: 0g
Protein: 2.4g


I celebrated my 25th birthday on August 29th with the ultimate birthday present - a trip to Disney World! We left Denver on August 28th - destination: Florida. I spent a splendid 8 days laying on the beach and 2 days revealing my inner child at Disney World. I will have photos to show on my next post so stay tuned!