Today's Fitness Tip

As you crunch be sure to lift up as if you are holding an orange or grapefruit beneath your neck. 

Favorite Exercise Poll Results

5 Minute Rock Hard Abs

Try this ab exercise three to four times a week to get those tight abs you always dreamed of.

Calories burned: 40 


Targets: upper abs and lower abs (rectus and transversus abdominis)
side abs (internal and external obliques) 

The breakdown:

a. lie on your back, feet on the ground.  Place hands behind head for support or across your chest.  Lift up
    towards the ceiling, shoulders off the mat.
b.  raise feet to about 90 degrees. Lift shoulders off the mat up towards the ceiling and lower back down.  
c.  straighten legs up towards the ceilings.  Reach up towards your toes keeping your shoulders off the mat.

Do 3 sets of 8 to 15 reps.
Reminder: exhale on the way up, inhale on the way down

Midnight Snack

Looking for something nutritious, filling and healthy to munch on before you hit the sack? Try toasting an english muffin. My favorite is:

Thomas Whole Wheat Light English Muffin-- weighing in at 57 grams, 100 calories, 1.5 grams of total fat, no saturate fat, 170 mg of sodium, 24 grams of of carbs, less than 1 gram of sugar, 3 grams of fiber and 6 grams of protein.

Top it off with a tsp of peanut butter and you have a delicious midnight snack!

Battle of the Foods- Chicken and Bacon Ranch Sandwich

We have for today's battle the popular Subway sandwiches that is known for its healthy subs vs. the new launch of Domino's Oven Baked Sandwiches. Each price at around $5.00, which chicken bacon ranch sandwich is the healthier choice?

Here is the breakdown:

Subway: 298 grams
Calories: 570
Total Fat: 28 g
Sat. Fat: 10 g
Trans. Fat: .5 g
Cholesterol: 95 mg
Sodium: 1190 g
Carbs: 49 g
Fiber: 5 g
Sugar: 6 g
Protein: 35 g

Dominos: 315 grams
Calories: 889
Total Fat: 45 g
Sat. Fat: 16 g
Trans. Fat: 0 g
Cholesterol: 115 mg
Sodium: 2210 g
Carbs: 72 g
Fiber: 2 g
Sugar: unknown
Protein: 49 g

And the winner is....Subway, "Eat Fresh!"
Even though the Subway sandwich is a little smaller, it still has almost half of the amount of calories compared to Dominos. The subway sandwich also has an adequate amount of fiber.
*side note: there should be at least 2 grams of fiber per 100 calories.

Subway also has less fat, less cholesterol and less sodium.

Today's Fitness Tip

Keep track of your weight management by weighing yourself once a week. Try and step on the scale the same day and around the same time. Keep in mind what you consumed before, this way you can see your progress accurately.

Today's Fitness Tip

Go for a walk or run to reduce stress. Your body will release endorphins which trigger your "feel good hormones." Plus, being in the fresh air will help you clear your mind.

An Apple a Day Will Keep the Doctor Away

Apples are one of the many fall favorite fruits and do more than just taste good. Apples help protect against cancers, contain antioxidants, help lower bad cholesterol and raise good cholesterol.

Nutrition facts:
1 apple approximately 8 slices, 182 grams
Calories: 95
Fat: 0
Cholesterol: 0
Sodium: 2 mg
Carbohydrates: 25 g
Fiber: 4 g
Sugar: 19 g
Protein: 0 g
Vitamin A: 2%
Vitamin C: 14%
Calcium: 1%
Iron: 1%

Fun fact: The skin on an apple provides nutrients that will help keep your collagen firm. See you later Botox.

Quick apple snacks: Take a wedge and dip it in peanut butter, slice some into a salad, chop them into your oatmeal.

Plan a weekend trip to a local apple orchard with friends or family. Happy picking!

Calories Burned- Bowling, Shopping, Playing Board Games

Weekend Edition:

Bowling

15 minutes- 40 calories burned
30 minutes- 80 calories burned
45 minutes- 120 calories burned
60 minutes- 161 calories burned

Shopping

15 minutes- 31 calories burned
30 minutes- 62 calories burned
45 minutes- 92 calories burned
60 minutes- 123 calories burned

Playing Board Games

15 minutes- 20 calories burned
30 minutes- 40 calories burned
45 minutes- 60 calories burned
60 minutes- 80 calories burned

Baked Apples Recipe

Baked Apples Recipe:
Serving Size: 1
Prep time: 5 minutes
Cooking time: 30-40 minutes

Ingredients:
- 1 large baking apples (Rome, Golden Delicious, Jonagold)
- 1/4 cup brown sugar
- 1 teaspoon cinnamon
- 1/4 cup chopped pecans


Directions:
Step 1: Preheat oven to 375°. Remove core leaving 1/2 an inch on the bottom of the apple.
Step 2: In a small bowl, combine brown sugar, cinnamon and chopped pecans. Place apple in an 8 inch x 8 inch square baking pan and stuff with filling.
Step 3: Add ¾ cup boiling water to the baking pan. Bake 30-40 minutes, until tender.
Step 4: Serve with vanilla ice cream, whip cream or caramel.
Enjoy!

Mini Clip of Guns, Guts and Glutes

Thanks Andrew!

Today's Fitness Tip

"Ultimately, I am what I choose to be; my self-esteem follows the same path." -Anonymous

Battle of the Foods- Quesadilla

Feel like having Mexican tonight? Guess which quesadilla is the better choice. Taco Bell or Baja Fresh?

Baja Fresh contains: Grilled flour tortilla filled with melted jack cheese with handmade guacamole, Pico de Gallo and sour cream.

Here is the breakdown
Baja Fresh Chicken Quesadilla: 553 grams
1330 Calories
80 Fat
710 Calories from fat
37 Sat. Fat
2.5 Trans. Fat
215 Cholesterol
2590 Sodium
84 Carbs
9 Fiber
75 Protein

Baja Fresh Steak Quesadilla: 550 grams
1430 Calories
87 Fat
780 Calories from fat
41 Sat. Fat
3 Trans. Fat
240 Cholesterol
2600 Sodium
84 Carbs
8 Fiber
80 Protein

Taco Bell Chicken Quesadilla: 184 grams
520 Calories
240 Calories from fat
27 Total Fat
12 Sat. Fat
0.5 Trans Fat
80 Cholesterol
1490 Sodium
41 Carbs
4 Fiber
28 Protein

Taco Bell Steak Quesadilla: 184 grams
510 Calories
250 Calories from fat
28 Total fat
12 Sat. fat
1 Trans. fat
65 Cholsterol
1340 Sodium
40 Carbs
4 Fiber
25 Protein

Can't forget to add guacamole and salsa sides to the Taco Bell menu. This is how each weighs out:
Guacamole: 35 calories, 3 grams total fat, 35 sodium, 2 carbs, 1 fiber
Salsa: 5 calories, 80 g sodium, 1 carb

What quesadilla is the healthier choice?
Considering Baja Fresh has more grams in the servings there is a significant increase in the nutritional content. However, if you alternate the grams to make it an even match, the Taco Bell quesadilla's caloric intake especially will exceed that of Baja Fresh.

Winner is: Chicken Quesadilla from Baja Fresh

Next time you order a quesadilla from Baja Fresh remember portion control! Save half for later.

Check Your Running Stance

Running is a great cardio workout. However, if you don't have the correct running form than an injury may occur. These are a few tips to keep in mind as you run:

1. Make sure your back is straight.
2. Keep your chin in neutral position, you should be looking straight ahead not down
to the floor or up to the sky.
3. Swing your arms in a 90 degree formation.
4. Slightly clench your hands in a relaxed fist formation.

Bring a friend along for the run and critique each other as you go. You both will benefit.

Daily Nutrition Tip

Calcium-fortified soy-based beverages can provide calcium in amounts similar to milk. They are usually low in fat and do not contain cholesterol.

Battle of The Foods- Ice Cream

Looking for a treat to cure your sweet tooth. Choose wisely! We have soft serve vanilla and chocolate ice cream from Carvel and Dairy Queen. Which one is the healthier choice?

Carvel
Vanilla- small 4.5 wt oz. 128 grams
270 Calories
15 g Total Fat
10 g Sat. Fat
0 g Trans. Fat
75 mg Cholesterol
130 mg Sodium
28 g Carbs
0 g Fiber
24 g Sugar
4 g Protein


Chocolate- small 4.5 wt oz. 128 grams
250 Calories
13 g Total Fat
8 g Sat. Fat
0 g Trans. Fat
35 mg Cholesterol
130 mg Sodium
29 g Carbs
1 g Fiber
25 g Sugar
6 g Protein

Dairy Queen
Vanilla- 4.8 wt oz. 135 grams
210 Calories
7 g Total Fat
4.5 g Sat. Fat
0 g Trans. Fat
25 mg Cholesterol
90 mg Sodium
31 g Carbs
0 g Fiber
26 g Sugar
5 g Protein

Chocolate- 4.8 wt oz. 135 grams
220 Calories
7 g Total Fat
5 g Sat. Fat
0 g Trans. Fat
20 mg Cholesterol
105 mg Sodium
32 g Carbs
0 g Fiber
24 g Sugar
6 g Protein

The winner is: Dairy Queen
1st: DQ vanilla soft serve
2nd: DQ chocolate soft serve
3rd: Carvel chocolate soft serve
4th: Carvel vanilla soft serve

Daily Nutrition Tip

Eat the rainbow! Fruits and vegetables all contain different nutrients. A simple way to remember to eat a range of vitamins and minerals is to vary the colors of the vegetables you eat.

Boost Up Your Veggie Intake

Are you not getting enough veggies in your diet? According to the new food pyramid. The average person should consume 2.5 cups of veggies daily.

Here are some ways to add more servings of veggies to your daily consumption:
- add vegetables to your morning omelet such as tomatoes, spinach,
broccoli, peppers, onions, potatoes

- add vegetables to your pasta. You can make a quick, delicious and
healthy pasta dish just by boiling whole wheat pasta of your choice and
adding in peppers, tomatoes, cucumbers, onions, celery, sun dried
tomatoes. Next, drizzle EVOO, sprinkle some salt and pepper and vuala!
You have dinner!

- Slice some carrots and zucchini mix with bread crumbs and bake them for a
few minutes. They will be like little veggie fries

Buon Appetito!

Today's Fitness Tip

Try to get 8 hours of good rest each night to keep your immune system in shape