I don’t know about y’all, but my midsection is my ‘trouble” area. No matter what I do I have an unsightly belly bulge that seems to double in size during the Fall and Winter. Well this year I have come up with a plan…I like to call it my version of ” Battle of the Bulge”. I am going to start working my midsection out like there is no tomorrow! I am going to get it as toned as possible before Thanksgiving, Christmas and cold. That way when the inevitable bathing suit season rolls around my bulge will just be the size that it normally is, and not double. I think this is a pretty genius plan.
Here are a few great ab exercises that I found on the interweb for those of you that want to jump on to my ” Battle of the Bulge” plan. These exercises were brought to you by: http://www.associatedcontent.com/article/1366183/four_great_exercises_to_tone_your_midsection_pg2.html?cat=50
1. Lower Leg Raises with two variations:
Lay flat on your back with your legs extended straight out in front of you. Place your arms with your palms face-down. Keeping your back pressed flat into the floor, lift both of your legs about six inches off of the ground. For beginners, simply do two sets of twenty leg raises. If you feel you are a bit more advanced, when you raise your legs, spread them about two feet apart then bring them back together before setting them back on the floor and do two sets of twenty of these. These exercise target the lower abdominal and also, as the advanced variations increase in difficulty, your middle abdominal area.
This one is my personal favorite. Lay on the floor on your back with your hands behind your head. Now, spread your legs slightly and press the bottoms of your feet together; it should look as if you are doing a
plié while lying down, yet your feet are together “frog style.” Then carefully lift both your upper body and lower body about 6 inches off the floor using your abdominal muscles to support you, hold for two seconds and then lower your upper and lower body back to the floor. This will be a bit uncomfortable at first, but start off with three sets of fifteen of these. It may sound like an awkward number, but this is a great exercise and starting off at fifteen yields the most results and is much easier to handle than it appears. This exercise targets the middle and lower abdominals, and, if you feel you can advance, target your upper abdominals by alternating lifting your lower body, then your upper body, lifting each a bit higher than you would have when lifting both simultaneously; make sure you lift each part in two sets of fifteen.
3. Side Lifts
I love this exercise because of what an easy exercise it is. Stand upright with your feet separated about should-width apart. Hold a 10 pound weight in your left hand letting it rest at your side and place your right hand on your right hip; this helps stabilize your position, making your stance sturdier. Very slowly, still holding the weight in your left hand, bend to your left side (without bending your knees). Hold this position for 3-5 seconds and then, using your abdominal muscles by tightening them, pull your body upright again. Repeat this between ten and fifteen times for beginners; for more advanced exercises, fifteen and twenty times. Switch the weight to your right hand, put your left hand on your left hip and repeat on your right side. This targets your oblique muscles.
This is a fairly well-known exercise that targets your upper and mid abdominals as well as your obliques. Lay flat on the floor with your legs bent very slightly at the knee and your hands resting behind your head as if you were doing sit ups. Now, lift and twist your upper body, bringing your left elbow forward as if you were doing a sideways sit-up. At the same time, draw your right knee up and in towards your chest until it meets your left elbow and extend your left leg out, hovering between 6 inches and 2 feet off the ground (depending upon your advancement level and flexibility). Switch sides and repeat in a fluid motion between twenty and thirty times. If you can, do two sets of these per exercise session. Spreading them out is fine, and it occasionally helps if you place a pillow beneath your lower back.
This is an e-mail forward that I received a while back that has always stuck with me. I love it and wanted to share it with all of you! Please let me know if you enjoyed it as much as I did!
Please read both stories!
STORY NUMBER ONE
Many years ago, Al Capone virtually owned Chicago . Capone wasn’t famous for anything heroic. He was notorious for enmeshing the windy city in everything from bootlegged booze and prostitution to murder. Capone had a lawyer nicknamed “Easy Eddie.” He was Capone’s lawyer for a good reason. Eddie was very good! In fact, Eddie’s skill at legal maneuvering kept Big Al out of jail for a long time. To show his appreciation, Capone paid him very well. Not only was the money big, but Eddie got special dividends, as well. For instance, he and his family occupied a fenced-in mansion with live-in help and all of the conveniences of the day. The estate was so large that it filled an entire Chicago City block. Eddie lived the high life of the Chicago mob and gave little consideration to the atrocity that went on around him. Eddie did have one soft spot, however. He had a son that he loved dearly. Eddie saw to it that his young son had clothes, cars, and a good education. Nothing was withheld. Price was no object. And, despite his involvement with organized crime, Eddie even tried to teach him right from wrong. Eddie wanted his son to be a better man than he was. Yet, with all his wealth and influence, there were two things he couldn’t give his son; he couldn’t pass on a good name or a good example.
One day, Easy Eddie reached a difficult decision. Easy Eddie wanted to rectify wrongs he had done. He decided he would go to the authorities and tell the truth about Al “Scarface” Capone, clean up his tarnished name, and offer his son some semblance of integrity. To do this, he would have to testify against The Mob, and he knew that the cost would be great. So, he testified. Within the year, Easy Eddie’s life ended in a blaze of gunfire on a lonely Chicago Street. But in his eyes, he had given his son the greatest gift he had to offer, at the greatest price he could ever pay. Police removed from his pockets a rosary, a crucifix, a religious medallion, and a poem clipped from a magazine.
The poem read:
“The clock of life is wound but once, and no man has the power to tell just when the hands will stop, at late or early hour. Now is the only time you own. Live, love, toil with a will. Place no faith in time. For the clock may soon be still.”
STORY NUMBER TWO
World War II produced many heroes. One such man was Lieutenant Commander Butch O’Hare. He was a fighter pilot assigned to the aircraft carrier Lexington in the South Pacific. One day his entire squadron was sent on a mission. After he was airborne, he looked at his fuel gauge and realized that someone had forgotten to top off his fuel tank. He would not have enough fuel to complete his mission and get back to his ship. His flight leader told him to return to the carrier. Reluctantly, he dropped out of formation and headed back to the fleet. As he was returning to the mother ship, he saw something that turned his blood cold; a squadron of Japanese aircraft was speeding its way toward the American fleet. The American fighters were gone on a sortie, and the fleet was all but defenseless. He couldn’t reach his squadron and bring them back in time to save the fleet. Nor could he warn the fleet of the approaching danger. There was only one thing to do. He must somehow divert them from the fleet. Laying aside all thoughts of personal safety, he dove into the formation of Japanese planes. Wing-mounted .50-caliber’s blazed as he charged in, attacking one surprised enemy plane and then another. Butch wove in and out of the now broken formation and fired at as many planes as possible until all his ammunition was finally spent. Undaunted, he continued the assault. He dove at the planes, trying to clip a wing or tail in hopes of damaging as many enemy planes as possible, rendering them unfit to fly. Finally, the exasperated Japanese squadron took off in another direction. Deeply relieved, Butch O’Hare and his tattered fighter limped back to the carrier. Upon arrival, he reported in and related the event surrounding his return. The film from the gun-camera mounted on his plane told the tale. It showed the extent of Butch’s daring attempt to protect his fleet. He had, in fact, destroyed five enemy aircraft. This took place on February 20, 1942, and for that action Butch became the Navy’s first Ace of W.W.II, and the first Naval Aviator to win the Congressional Medal of Honor.
A year later Butch was killed in aerial combat at the age of 29. His home town would not allow the memory of this WW II hero to fade, and today, O’Hare Airport in Chicago is named in tribute to the courage of this great man. So, the next time you find yourself at O’Hare International, give some thought to visiting Butch’s memorial displaying his statue and his Medal of Honor. It’s located between Terminals 1 and 2.
SO WHAT DO THESE TWO STORIES HAVE TO DO WITH EACH OTHER?
Butch O’Hare was “Easy Eddie’s” son.
To get me to work out is like getting a two-year old to sit through an entire movie, nearly impossible. I like the idea of working out, I just can not find the motivation. Well friends, good news, the work out bug has bitten me. I do not know if it’s because I want to impress my wonderful boyfriend, or because I want to live a healthier lifestyle; either way I am motivated so I am not going to press the issue. Now that I am currently in my work out frenzy ( I start today), I have come to the realization that my iPod is not suitable for an intense workout. My iPod is chalk full of goodies, but none of them really get me pumped up to work out. I have been scouring the internet for the perfect playlist and have finally found one on fitnessmagazine.com. I am ecstatic, and quite frankly want to leave work to jam out and pump some iron. I have decided to share my new-found treasure with you all…..I hope y’all get as much use out of it as I hope too!
By Kristen Diederich
What will you be rocking out to this summer? Tell us in the comments!
Originally published on FitnessMagazine.com, May 2010
Yield: 4 servings (serving size: 2 skewers)
THE 5 INGREDIENTS:
1 1/2 pounds large peeled and deveined shrimp
2 large red bell peppers, cut into 1-inch pieces
2 mangoes, peeled and cut into 1-inch cubes
1 small red onion, cut into 1-inch pieces
2 limes, cut into wedges
Prepare grill to medium-high heat. Sprinkle shrimp evenly with 1/2 teaspoon salt and 1/8 teaspoon freshly ground black pepper. Thread shrimp, bell pepper pieces, mango cubes, and onion pieces alternately onto each of 8 (12-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 2 minutes on each side or until shrimp are done. Squeeze juice from lime wedges over kebabs.
This delicious recipe is provided by: http://find.myrecipes.com
Looking for the perfect shopping list that’ll leave your kitchen filled with healthy yet satisfying food, look no further. Here”s our Anti-Cancer Shopping List. What are some of your favorite healthy foods to add to this?
Vegetables & Fruits
Spices & Herbs:
We absolutely love this recipe and it can be changed up to be made with any of your favorite frozen fruits. When possible, look for the frozen fruits that are natural, not sugar added (they sometimes sneak in extra sugar without you even knowing). You’ll never believe how tasty this is and it’s healthy to top it off!!!
For the topping:
For the filling:
Pre-heat the oven to 375°F.
Grease four 6-ounce ramekins and transfer them to a foil-lined baking sheet and set aside.
To make the topping, in a bowl, combine the almonds, oats, sugar and spices. Add the butter, and, with your fingers or a fork, rub the butter into the dry ingredients until large, coarse crumbs form. Set aside while you make the filling.
To make the filling, put the berries into a strainer set over a bowl to catch the juices. Add the sugar and cornstarch to the juices and whisk until smooth and the starch dissolves. Gently fold the berries back into their juices, then divide the mixture among the greased ramekins. Top each filled dish with a quarter of the crumble topping and place on the baking sheet. Bake until bubbling hot and the topping is golden, about 20 minutes. Allow the crumbles to cool for at least 10 minutes before serving.
Provided by www.rachelray.com
Hard to believe that the holidays are going to be here in 10 days! Are you done with your shopping, decorating, wrapping? Yet alone meal planning? Hopefully we can help you with an idea for a great festive meal that is on the healthy side….Here is a great recipe for the holidays!
In a medium saucepan over medium heat, bring the salt, sugar and 2 cups water to a boil and simmer until salt and sugar dissolve. Remove pan from heat. Add juniper, sage and red pepper flakes. Let steep 5 minutes. Pour 4 to 5 cups water and 2 cups ice into the brine. When brine is chilled, submerge chops into mixture for at least 6 hours and up to overnight, refrigerated. When ready to cook, preheat oven to 350 degrees F. Remove pork from liquid and pat dry. Heat oil in a medium saute pan over medium heat. Cook pork until nicely caramelized about 6 minutes per side. Remove to oven to cook through completely, about 10 minutes. Let rest 5 minutes before slicing.
Serve with Red Wine Cranberry Glaze.
Combine all ingredients into a medium saucepan over medium heat. Bring to a simmer. Reduce heat to low and reduce liquid by half.
Yield: 2 cups
Mix 2 tablespoons broth and cornstarch in a small bowl.
Heat oil in a large nonstick skillet over high heat. Add chops and cook until browned, 2 to 3 minutes per side. Transfer to a plate.
Reduce heat to medium-high and add onion to the pan. Cook, stirring often, until it starts to soften and brown, 2 to 3 minutes. Add apple and cook, stirring often, until tender, 3 to 5 minutes. Stir in the remaining broth, cider (or juice), mustard, thyme and the cornstarch mixture. Bring to a boil, stirring, until thickened and glossy, about 1 minute. Return the chops to the pan and heat through. Serve immediately.
Provided by www.foodnetwork.com
If any of you are like me, I love to watch the Food Network—however, learning that watching it at 10pm at night in bed when I’m starving is maybe not the best choice.
So many times I’ll see a great recipe but it calls for a stick of butter or heavy cream—things that just aren’t the greatest for us. But as our belief is at BCCA, everything in moderation. So I’ve taken Paula Dean’s Pumpkin Baked Ziti and made it a bit healthier—and honestly, can’t really tell the difference. And with Fall in full season now, this dish just makes the house smell wonderful!
What are your favorite fall recipes? Do share at firstname.lastname@example.org and we’d love to feature them on our blog!
Pumpkin Baked Ziti
Recipe courtesy Paula Deen, 2008
1 hr 0 min
Preheat oven to 375 degrees F. Butter (8) 8-ounce ramekins.
Cook sausage in a large, deep skillet over medium heat until fat is rendered about 8 minutes. Remove from skillet with a slotted spoon, drain on paper towels and set aside. Discard any fat from the skillet in excess of 2 tablespoons.
Add onion, garlic, crushed red pepper flakes and oil to the skillet and cook, stirring occasionally until soft; about 3 minutes. Stir in pumpkin puree, chicken stock and sage. Mix together and add salt. Bring to a boil then lower the heat and simmer 5 minutes. Stir in sausage. Simmer until the sauce comes together and is thickened slightly.
Add cooked pasta and parsley to the skillet and gently toss all the ingredients together to coat. Divide the rigatoni mixture between the 8 prepared ramekins. Sprinkle the tops of each ramekin with Parmesan cheese and bake for 35 minutes until the topping is golden brown.
Provided by www.foodnetwork.com