Think SMALL team members strength Train @ Gold's!

Going Meatless: An Argument

Consider the benefits of going meatless, a vegetarian meal a day makes sense. Eating less meat is good for your health, you'll spend less at the grocery store, and you can even help save the world. Think about it....

Vegetarian Choices for Better Health
A diet high in saturated fats has been shown to raise bad cholesterol levels (LDL), and high cholesterol can lead to heart disease and stroke. Considering that Americans ate a staggering 222 pounds of meat per person in 2006, it's no wonder heart disease is the number one killer in our country.

Save at the Grocery Store
Fresh fruits and veggies cost significantly less than most types of meat, including chicken breasts and ground beef. Serve a hearty bean chili or a quinoa salad instead of the same old chicken for dinner tonight. Your wallet will thank you

Vegetarian Choices Help Protect the Environment
According to the United Nation's Food and Agriculture Organization, livestock production accounts for nearly one fifth of the world's greenhouse gasses, more than transportation.

Take Small Steps Toward Better Nutrition
You don't have to swear off meat forever. But given that you're doing something good for your health, saving money, and fighting global warming, why not try committing to at least one meatless meal a day?

Kickball Game Pictures

A BIG thanks to those who participated in last night's kickball game, because of you, it was GREAT!

FREE 1-wk passes to Equinox Fitness Club

Hello All,

Please note that we have been able to acquire 1-wk complimentary passes to Equinox Fitness. Please get your passes at today's meeting or at Marlene's office. Note that there will also be Equinox prizes at the midway point and end of the challenge!

Equinox Fitness Web site

Please check out the link above to learn a little more about Equinox and their great clubs... Also, don't forget to do some of their great Group Fitness Classes!

Good luck!

Free Beach Volleyball Classes

Saturdays, 10am to 11am, 8th St and Ocean Dr, on the beach; 305.673.1172

Equinox is offering free training exercises (short sprints, lunges, squats, plyometric jumps, tricep dips, ab crunches), plus instruction in vital beach v-ball skills like spiking, setting, and bicep huge-ification. Take advantage of this great opportunity!

What Do 300-Calorie Meals Look Like?

Wonder what 300 calories looks like? 300 calories look drastically different when you're eating in instead of dining out. Choosing healthier, more nutritious foods--at home and away--means you can eat much more food and still lose weight. Check out these 18 meal comparisons and forward this eye-opening email to your friends, family and co-workers to help them eat healthier this year!

Breakfast: 300-Calorie Meals & Portions
Here are three morning meals that each weigh in at 300 calories. Healthy and quick homemade meals (left column) pack whole grains, fresh fruit, and protein--a filling combination that will keep you fuller longer. You could only eat a fraction of the comparable restaurant meals (right column) for the same number of calories.



Lunch: 350-Calorie Meals & Portions
These midday meals contain 350 calories each--the perfect amount to keep you going without wrecking your diet. Packing one of the homemade lunches on the left doesn't take long, and look at all those low-cal and filling veggies you'll get! Notice how seemingly healthy options like the restaurant foods on the right can be very misleading! Those 350-calorie portions are pretty small.



Dinner: 400-Calorie Meals & Portions
Many people consume a larger meal at night, so we picked 400-calorie dinners here. By combining whole grains with lean protein and vegetables, these homemade dinners (left column) are a snap to prepare--and they'll keep the late-night munchies at bay! In contrast, the high-fat and high-calorie meals on the right don't offer much in the way of nutrition or volume.



The bottom line is that you can eat more and lose weight when you know how to pick the right foods and the right portions. Use the images and portions above as a guide to create your own healthy, diet-friendly and nutritious meals every day!

A Healty Dip alternative

Serves 8
This healthy dip will be a hit at your next party. Layer it in a glass bowl or small trifle dish, if you like. To avoid the dip becoming watery, be sure to drain the wet ingredients well.

Ingredients
1 (8-ounce) container hummus
1 cup firmly packed baby spinach, roughly chopped
1 cup thinly sliced roasted red peppers, drained
1 (6-ounce) jar marinated artichoke hearts, drained and roughly chopped
1 cup plain lowfat or nonfat Greek-style yogurt
1/2 cup sliced pitted black olives, such as Kalamata
1/4 cup thinly sliced green onions
1/4 cup crumbled feta cheese
Pita chips

Method
Spread hummus evenly in the bottom of an 8-inch square dish. Scatter spinach over the top and press down lightly. Arrange peppers, then artichokes hearts over the top. Drop yogurt in dollops over the artichokes, then spread out to make an even layer. Sprinkle with olives, green onions and feta and serve with pita chips on the side.

Nutrition
Per serving (about 5oz/146g-wt.): 180 calories (80 from fat), 9g total fat, 1.5g saturated fat, 5mg cholesterol, 560mg sodium, 20g total carbohydrate (4g dietary fiber, 4g sugar), 6g protein

Kickball Game!!!

Come one, come all!

Your Think SMALL chairperson's are coordinating a fabulous kickball game for you.

We will gather at the nearby park off of Menores & Galiano this coming Wednesday, January 28th at 6:15pm and have one heck of a kickball match! Bring your friends and family members to participate or to simply watch and cheer you on.

Don't forget your sneakers!

Bone Health & Calcium

http://www.womentowomen.com/bonehealth/calciummyth.aspx

Healthier Versions of GameDay recipes

Game Day Recipes

Get Fired Up! Pigskin Potatoes
Ingredients
8 (8oz) medium Potatoes
Cooking spray
2 cups Coarsely chopped roasted chicken
2 cups (8oz) freshly shredded reduced-fat sharp Cheddar or Pepper Jack cheese, divided
1-2 Canned chipotle peppers, minced plus 1 tbl. liquid from can
1 tbl. Taco seasoning
1/2 cup Reduced-fat sour cream
1/2 cup Chopped chives

Preparation
Prick Potatoes with at fork. Bake for 1 hr. at 425 degrees. Let cool slightly.
Cut potatoes in half lengthwise; scoop out pulp for other desired use, leaving a 1/2 inch shell. Place potato shells on a baking sheet; spray inside of shells with cooking spray. Bake at 425 degrees for 15 minutes or until crisp. Combine chicken, 1 cup cheese, chipotle pepper and liquid, taco seasoning and sour cream; divide evenly among potato shells. Bake at 425 degrees for 5 minutes. Top with remaining cheese and bake an additional 5 minutes or until cheese melts. Sprinkle with chives. Yield: 8 main dish servings.

Cook's Notes
For Fans desiring a less spicy skin, use one chipotle pepper and substitute water for the liquid from the can

Nutrient Information
Calories: 362
Total Fat: 13 g
Saturated Fat: 7.6 g
Polyunsaturated Fat: 0.7 g
Carbohydrates: 39 g
Protein: 23 g
Sodium: 285 mg
Fiber: 4 g
Low fat Game Day Chili
Ingredients
This low fat Game Day chili is perfect for feeding a crowd on Super Bowl Sunday or any other time. Serve with cornbread and a selection of toppings for people to choose from, such as fat-free sour cream, shredded reduced-fat cheese, chopped peppers, fresh cilantro, chopped scallions and baked chips.
2 tsp Canola oil
2 Garlic cloves, crushed
1 cup Chopped onion
1 stick Celery, chopped
1 Red bell pepper, chopped
1 pound Extra-lean ground beef
1 28-ounce Can diced tomatoes (with jalapenos, if available)
2 tbsp Tomato paste
1 15-ounce Can dark red kidney beans, drained
1 15-ounce Can pinto beans, drained
2-3 tbsp Chili powder, or to taste
1 tbsp Ground cumin

Preparation
Heat oil in a large Dutch oven. Add garlic, onion, celery and pepper, and sauté gently for 2-3 minutes. Add ground beef and cook until meat is browned, about 5 minutes. Add tomatoes, tomato paste, beans, chili powder and cumin. Stir well. Simmer for 25-30 minutes, stirring occasionally.
Serves 8-10.

Nutrient Information
Calories: 244
Total Fat: 46
Saturated Fat: 1.7g
Carbohydrates: 29.4g
Sodium: 536mg
Fiber: 9.5g

Hearty Oven Fries
Ingredients
1 1/2 lbs Unpeeled baking potatoes (about 3 extra large)
1 Egg white, lightly beaten, or 2 tablespoons fat-free egg substitute
Nonstick cooking spray
Coating
2 teaspoons Ground paprika
1 teaspoon Garlic powder
1/4 teaspoon Salt
1/4 teaspoon Ground black pepper

Preparation
Combine the coating ingredients in a small dish and stir to mix well. Set aside.Scrub the potatoes, dry well and cut into 1/2-inch thick strips. Place the potatoes in a large bowl. Pour the egg white or egg substitute over the potatoes and toss to coat evenly. Sprinkle the coating over the potatoes and toss again to coat.
Coat a large baking sheet with nonstick cooking spray and arrange the potatoes in a single layer on the sheet, making sure that the potato strips are not touching one another. Spray the tops lightly with cooking spray, and bake at 400 for 25 to 30 minutes or until nicely browned and tender. Serve hot.

Nutrient Information
Calories: 30
Total Fat: .3 g
Saturated Fat: 0 g
Polyunsaturated Fat: 0 g
Carbohydrates: 5 g
Protein: 2.6 g
Sodium: 112 mg
Fiber: 2.7 g

Superbowl Sunday

Americans consume more calories as a nation on Super Bowl Sunday than on any other day of the year. By the time the final whistle blows at the Super Bowl, Americans will have downed 156 billion calories, mostly from pizza, wings, and beer.

But this year you have a choice: You can either run the length of the football field 109 times to burn off all of those extra calories, or you can follow savvy nutritional advice and healthier options that can help cut your caloric intake, and still eat and drink some of your favorites foods.

Pregame Snack

Eat This:Bowl of Chili: 300 calories, 18 g fat

Instead of this:6 Chicken Wings: 650 calories, 32 g fat

Dips

Eat This: Tostitos Salsa Con Queso: 80 calories, 5 g fat (or just plain Salsa)

Instead of this:Kraft Guacamole Dip:100 calories, 9 g fat

In the world of dips, guacamole is normally near the top of the nutritional heap, but Kraft’s “guacamole” contains less than 2 percent avocado. Instead, the company replaces the natural heart-healthy fats of avocado with hydrogenated oils—a negligent swap that makes a hot cheesy-salsa dip the better option. An even better bet? Mash up your own guac at home with real avocado, fresh garlic, minced onion, cilantro, and fresh lime juice

Pizza

Eat/SHARE This: Domino’s Crunchy Thin Crust Pizza: 1,440 calories, 76 g fat

Instead of: Pizza Hut Thin ’N Crispy Pizza: 2,240 calories, 96 g fat

Beer

Drink This: Beck’s Premier Light: 64 calories, 4 g carbs

Instead of: Michelob Light: 133 calories, 12 g car

Remember to get some exercise before game time!!!

Work out Music

Trying to find some good music to work out to? Try this below, actually this is one of Denisse's friends!

Deekron - "The Fitness DJ" - one of the leading providers of workout music, presents Motion Traxx™ - an all-new running music podcast featuring fast-tempo dance mixes that sets the pace for your run, and boosts your energy during a workout. Best of all, the Motion Traxx™ running podcast is FREE. To see (and hear) how Motion Traxx™ moves you – go to www.motiontraxx.com and download the new runners podcast! It’s free and it will provide great music for running or working out.

You can also search for it in itunes. It’s called motion traxx.

Calories Burned Calculator

Very Accurate, Quick and Easy. Thanks for the tip Ruby!

http://www.healthstatus.com/calculate/cbc

20 Worst Foods in America, 2009

Can an appetizer with the caloric equivalent of 13 Krispy Kreme doughnuts be justified? No. The 2,710-calorie Awesome Blossom has been purged from Chili's menu--maybe the fat-drenched appetizer couldn't withstand the scrutiny of being named to the Eat This, Not That! list of the Worst Foods in America last year. No matter the reason, we applaud this waist-expanding starter's retirement.

The deep-fried onion wasn't the only thing to withdraw from last year's race--more than 10 other items from 2008's lineup have been removed from menus (or mysteriously had their calorie counts lowered). That's a step in the right direction, and it's good news for your waistline.

The bad news? There are plenty of frightening foods still at large across the country. After another year of menu investigation, we’ve come up with this year's list of the most calorie-laden, fat-riddled, sodium-swaddled, sugar-spiked dishes in America. Eat at your own risk.

Worst "Healthy" Sandwich
Blimpie Veggie Supreme (12")
1,106 calories
56 g fat (33 g saturated fat)
2,831 mg sodium
96 g carbohydrates

Sure, a Veggie Supreme sandwich sounds healthy, but this foot-long comes with three different kinds of cheese, and it’s drenched in oil. After Blimpie gets done with this vegetarian nightmare, you’d be better off consuming two Big Macs than sitting down with this sandwich.

Don't be fooled by "healthy" foods—replace these 14 imposters with delicious alternatives that satisfy without expanding your waistline.

Worst Kids' Meal
Chili’s Pepper Pals Country-Fried Chicken Crispers with Ranch Dressing and Homestyle Fries
1,110 calories
82 g fat (15 g saturated)
1,980 mg sodium
56 g carbohydrates

Most kids, if given the choice, would live on chicken fingers for the duration of their adolescent lives. If those chicken fingers happened to come from Chili’s, it might be a shorter one. A moderately active 8-year-old boy should eat around 1,600 calories a day. This single meal plows through 75 percent of that allotment. So unless he plans to eat carrots and celery sticks for the rest of the day (and we know he doesn’t), find a healthier chicken alternative.

See our rankings of kids' restaurants so you can help your children pick the best options every time.

Worst Dessert
Romano’s Macaroni Grill Dessert Ravioli
1,630 calories
74 g fat
33 g saturated fat
1,150 mg sodium
223 g carbohydrates

Would you eat a Quarter Pounder for dessert? How about four? That’s how many it takes to match the calorie-load of this decadent dish. It’s the quickest way to ruin what may have been a sensible dinner. (Then again, if dinner was at Macaroni Grill, changes are it was anything but sensible.)

Worst Burger
Chili’s Smokehouse Bacon Triple-The-Cheese Big Mouth Burger with Jalapeno Ranch Dressing
2,040 calories
150 g fat (53 g saturated)
110 g protein
4,900 mg sodium

You know this burger's in trouble when it takes more than 20 syllables just to identify it. If you think the name’s a mouthful, just wait until the burger hits the table. You’ll be face-to-face with two-and-a-half days' worth of fat—a full third of which is saturated. To do that much damage with roasted sirloin, you’d have to eat about eight 6-ounce steaks. (It’s nearly three days’ worth of saturated fat.)

Not all burgers are created equal. See if your favorite is a healthy indulgence or a grease slab on a bun.

Worst Starter
Uno Chicago Grill Pizza Skins (full order)
2,400 calories
155 g fat (50 g saturated)
3,600 mg sodium

This appetizer is like eating a Large Domino’s Hand-Tossed Sausage Pizza! Would you ever think of saying to a waiter: “Why don’t you start me off with a large meat pizza?” If you’re ordering for a party of more than five, it might be OK, but for smaller groups, it's tilting toward gluttony gone wild. Order the Thai Vegetable Pot Stickers instead—the only item carrying fewer than 800 calories.

If you want to eat a little something before your meal, be sure to avoid the worst appetizers in America.

The Worst Food of 2009
Baskin Robbins Large Chocolate Oreo Shake
2,600 calories
135 g fat (59 g saturated fat, 2.5 g trans fats)
263 g sugars
1,700 mg sodium

We didn’t think anything could be worse than Baskin Robbins' 2008 bombshell, the Heath Bar Shake. After all, it had more sugar (266 grams) than 20 bowls of Froot Loops, more calories (2,310) than 11 actual Heath Bars, and more ingredients (73) than you’ll find in most chemist labs. Rather than coming to their senses and removing it from the menu, they did themselves one worse and introduced this caloric catastrophe. It’s soiled with more than a day’s worth of calories and three days worth of saturated fat, and, worst of all, usually takes less than 10 minutes to sip through a straw.

For the complete list of the 20 Worst Foods in America 2009, check out these rankings and the best options to eat instead of the gut bombs!

Liquid calories add up quickly—especially if you're sipping any of the 20 unhealthiest drinks in America.

Congratulations, We're the Fattest City in America!

By Kyle Munzenrieder in News

Wednesday, Jan. 14 2009 @ 9:38AM

Men's Fitness has been tracking America's fattest city for the past 11 years, and Miami came out number one. We're even fatter than Oklahoma City!

The methodology takes more into account than just the percentage of overweight people, but we certainly have our share. From USA Today:

"Miami received poor marks because of a large number of overweight people, a high rate of TV viewing among residents, long commutes, and poor air quality. The city has almost three times as many fast-food restaurants as the average city. And participation is low in outdoor activities such as biking, running, and fitness walking."

You'd think a city with an infamous beach and sunny weather would try to keep itself more fit, but that's not the case. The fittest cities include chilly inland destinations such as Salt Lake City, Colorado Springs, Denver, and Minneapolis. While flashier cities such as New York and Las Vegas join us near the top of the fat list.

DAY 1

Hello All.

Welcome to the think SMALL Accent Fitness Challenge. This is Day 1 in an 8-week program that will help you meet your health and fitness goals and maintain them throughout 2009.

Every time we update this blog, we will blast you with an email alert informing you of what's new and upcoming and the progress of the team competition.

Good luck! And remember, think SMALL!

Great Interactive Resource by Discovery

Discover Health Diet & Fitness Center

Above is the link to a very helpful resource and tool for us all. This site includes interesting articles such as “25 ways to think thin” and “Understanding Food Labels”. The site also includes fun quizzes such as the “Exercise Savvy Test”, “Fitness Test” and “Eating Personality Test” which are helpful in testing ones personal knowledge & awareness of the subject matter. Finally, the site also provides a Recipe Index with great-tasting, healthy recipes for any food preference as well as diet, nutrition and weight loss videos for those who prefer viewing such material in that manner.

Healthy Food Delivery Services

You want to eat healthier but don't have the time to cook healthy... here are a couple delivery services (aka Cantina) options that you can look into that will deliver healthy balanced meals to your home or office:

Meals powered by eDiets
Fit2Go Meals

Write Off the Pounds!

Strength Training = Good Joints

Spicy Pork Stir-Fry Recipe

Some Healthy Alternatives

Just Say No To Sodas

Some Important Info

• Get at least 7 hours of sleep – its the only time your body recovers and builds muscle
• Eat every 3-4 hours
• Don’t eat anything processed, with trans fats or with the words “hydrogenated or partially hydrogenated” on the label
• Drink half your body weight in oz in water ex. Elsa currently weights 132 lbs. She must drink 66 oz of H20 daily. Add 10 oz for every hour of sweat/gym time
• When working out, keep your Heart Rate at 65%+ your max....burn those calories baby!
• Buy a heart rate monitor – its the only way to know how effectively you are working out. (this was personal training 101 was I got certified 2 years ago)