Walk Off Calories

http://www.fitnessmagazine.com/workout/cardio/walking/lose-weight-walking/

Autumn Harvest Soup

Ingredients

• 1 tablespoon olive oil
• 1 1/2 cups chopped onion
• 1/2 teaspoon basil
• 1/2 teaspoon thyme
• 4 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 14 1/2 ounce cans diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 12 ounce large sweet potato, peeled and diced
• 2 small Yucon Gold potatoes, peeled and diced
• 4 cups water
• 3 1/2 cups chopped or torn kale (about 8 ounces)
• 1/2 pound green beans, cut into 1-inch pieces
• 2 15 ounce cans white beans, drained and rinsed
• 2 ounces grated or shaved Parmesan

 

 

Directions

1. In a large soup pot, heat the olive oil over medium-high heat. Add the onion, basil, thyme, garlic, carrots and celery. Cook, stirring occasionally, about 7 minutes or until vegetables are soft.

2. Add the tomatoes, vegetable broth and sweet and white potatoes and the 4 cups of water; bring to a boil. Reduce heat and simmer 15 minutes. Stir in the kale, green beans and white beans and simmer another 15 minutes.

3. Serve topped with the Parmesan.

Turkey and Black Bean Chili

Ingredients

• 1 tablespoon canola oil
• 1 cup chopped onion
• 2 cloves garlic, minced
• 1 green bell pepper, diced
• 1 pound lean ground turkey
• 2 15 ounce cans low-sodium black beans, drained and rinsed
• 1 14 1/2 ounce can diced tomatoes with green chiles
• 1 14 1/2 ounce can tomato sauce
• 1 cup frozen corn
• 1 tablespoon chili powder
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon oregano

 

Directions

1. In a soup pot, heat the canola oil over medium-high heat. Add  the onion , garlic and bell pepper; cook, stirring occasionally, about 3 minutes or until slightly softened.

2. Add the turkey and saute 5 minutes or until no longer pink, crumbling the meat with a spoon as it cooks. Add the beans, tomatoes, tomato sauce, chili powder, cocoa powder and oregano. Bring to a boil. Reduce heat and simmer 15 minutes. Ladle into bowls and serve.

Burn Fat by Walking

http://www.fitnessmagazine.com/workout/cardio/walking/fat-burning-walking-workout-plan/

Holiday Eating Tips

Sweet Potatoes

Sweet potatoes are among the healthiest vegetables around -- so long as they don't get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted -- which keeps the flavor very intense without adding fat -- sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they're very filling, so you don't have to overload your plate with them.

Turkey

Turkey is a  healthy protein source -- unless it's deep fried and slathered with gravy.Krieger, A serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system (not bad for an old bird). A normal portion size is usually 3 to 4 ounces -- and if you stick to white meat and peel the skin off, you'll literally save hundreds of calories at the Thanksgiving table. Fortunately, turkey is one of those dieter's dream foods that will fill you up when you eat just a little.

Cranberries

As millions of us reach for pretty-in-pink cranberry sauce to garnish our turkey and stuffing, few realize we're getting much more than a sweet-tasting accoutrement. Cranberriesare loaded with disease-fighting antioxidants and their fiber content helps to lower "bad" cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding stevia or agave nectar to sweeten.
                                                             

Stuffing

 This fluffy side is often regarded as one of the most fattening (and, well, stomach-stuffing) holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and you'll benefit from fiber and a range of vitamins.    Use low sodium chicken broth instead of butter to keep the dish moist and low in fat.

          

                
If it's not Thanksgiving without a slice of pumpkin pie, there's good news for you. This veggie is packed with heart-health fiber and vitamin A. Because pumpkin is very moist, you don't have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know what's in it.

                    

Collard Greens

Collards are ultra-healthy --  By preparing these leafy greens in a steamer, you'll leave out the unnecessary calories and gain a ton of vitamins and antioxidants. If you just can't give up flavoring your greens, use turkey or saute the veggie in olive oil.


                                                                                                

Holiday Snacks

Ingredients:

1 1/2 cups pecan halves
2 tablespoons agave nectar
2 teaspoons olive oil
1 teaspoon smoked sweet paprika
1/2 teaspoon salt
Pinch cayenne

Instructions:
Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment paper. In a bowl, combine all the ingredients; mix well. Spread the nuts on the baking sheet; roast, tossing halfway through, until browned, 12 to 15 minutes. Let the nuts cool. Serve.


                                                                 

Ingredients:

1/4 cup crumbled fat-free feta cheese
1 tablespoon agave nectar
1 large red apple cored and cut into 24 thin slices
24 watercress leaves
Freshly ground black pepper


Instructions:

In a small bowl, stir together the  cheese and agave nectar. Spread about 1/2 teaspoon of the mixture onto each apple slice and top with a watercress leaf. Arrange the canapes on a platter and sprinkle with black pepper.

                                 


Ingredients:

1 15-ounce can artichoke hearts in water, rinsed and drained
3/4 cup cannellini beans, rinsed and drained
1/4 cup chopped frozen spinach, thawed and drained well
2 tablespoon  grated Parmesan cheese
2 tablespoons reduced-fat sour cream
2 tablespoons part-skim ricotta
1/2 teaspoon olive oil
1/8 teaspoon garlic powder


Instructions: 

Preheat the oven to 350 degrees. Combine all the ingredients in a food processor and pulse to a rough puree (the texture of bean dip). Spread the dip in a shallow 8-inch ovenproof serving dish and bake until bubbling, about 30 minutes. Serve warm with whoe wheat  pita chips.







Ingredients:
2 medium sweet potatoes
1 1/2  Earth Balance or Smart Balance butter, softened
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground allspice
3 Granny Smith apples, peeled, cored, and cut into 1/2-inch rings
2 tablespoons agave nectar

Instructions:

Preheat the oven to 350 degrees. Place the sweet potatoes on a piece of aluminum foil and roast until they can be easily pierced with a fork, about 1 hour. Let cool slightly. Trim the ends and pull off the peels; slice into 1/2-inch rounds.
Butter a small (3-1/2-quart) casserole with half the butter. In a bowl, stir together the cinnamon, ginger, and allspice. Arrange half the apple rings and sweet-potato rounds in alternating layers in the dish; sprinkle with half the spice mixture and half the agave nectar. Layer in the rest of the apples and sweet potatoes, ending with the apples. Sprinkle with the remaining spices, drizzle with the remaining syrup; dot with the rest of the butter. Cover and bake until the apples are very tender, about 45 minutes




                                                                         


Ingredients:

12 ounces fresh or frozen bay scallops
1 large orange
1 grapefruit
1/4 cup finely chopped red onion
1 fresh jalapeno pepper, seeded and finely chopped
2 cloves garlic, minced
2 teaspoons olive oil
1 large mango or papaya, peeled, seeded, and cubed
2 tablespoons snipped fresh mint


Instructions:

Thaw scallops, if frozen. Rinse scallops; pat dry. Place scallops in a medium bowl.
For marinade, finely shred 1 teaspoon peel from the orange; set aside. Peel, seed, and section the orange and grapefruit over a small bowl to catch juices. Stir the orange peel, onion, jalapeno pepper, and garlic into the orange and grapefruit juices. Pour over scallops, stirring to coat. Cover and marinate at room temperature for 15 minutes. Drain scallop mixture, discarding marinade.
In a large skillet heat oil over medium-high heat. Add scallop mixture. Cook and stir for 1 to 2 minutes or until scallops are opaque. Transfer scallop mixture to another medium bowl; cool slightly. Drain and discard any liquid that has accumulated. Add the orange and grapefruit sections, mango, and mint to scallop mixture; toss gently to coat. Spoon into small bowls. If desired, garnish with additional mango.

Healthy Snacks

1/4 cup hummus; 1/2 whole-grain pita, cut into pieces; and 1/2 cup pea pods

                                     

                                      

1 medium apple, sliced, with 1 tablespoon peanut butter

1/2 cup of steel cut oatmeal and 1/2-1 cups of berries.

                                                                                 

Six ounce of low-fat Greek Yogurt and 1 tablespoon of agave nectar.

                                      

8-ounce V8 juice with 1 piece of string cheese

Lunch Time Cardio

Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You'll alternate 1 minute at a steady pace with varying 1-minute bursts. (The plan also works for the elliptical or stairclimber.) Do the highest level you can.

Beginner
Minute	MPH
1	3.0
2	4.0
3	3.0
4	4.5
5	3.0
6	5.0
7	3.0
8	4.5
9	3.0
10	4.0
Calories burned = 50

Intermediate
Minute	MPH
1	4.0
2	5.0
3	4.0
4	6.0
5	4.0
6	7.0
7	4.0
8	6.0
9	4.0
10	5.0
Calories burned = 77

Advanced
Minute	MPH
1	5.0
2	6.0
3	5.0
4	7.0
5	5.0
6	8.0
7	5.0
8	7.0
9	5.0
10	6.0
Calories burned = 103

Burn 500 Calories on the Treadmill

Minutes	Pace
0:00-10:00	Warm-up jog; 5.0 MPH.
10:00-10:20	Sprint at 7.5 MPH.
10:20-11:20	Jog at 5.0 MPH.
11:20-14:00	Repeat minutes 10:00-11:20 twice.
14:00-17:00	Jog at 5.0 MPH.
17:00-27:00	Run at 6.5 MPH.
27:00-31:00	Jog at 5.0 MPH.
31:00-35:00	Run at 6.5 MPH.
35:00-39:00	Jog at 5.0 MPH.
39:00-55:00	Repeat minutes 31:00-39:00 twice.
55:00-60:00	Gradually slow pace to cool down at jog/walk.



Tone in 15 Minutes

http://www.fitnessmagazine.com/workout/express/20-minute/from-flab-to-fab-tone-up-in-15-minutes/?page=1

Get Fit in 20 Minutes

Minutes	The Workout
0:00-2:00	March in place
2:00-4:00	Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds.
4:00-6:00	Full or modified push-up (arms, chest, core): Do 25 reps.
6:00-8:00	Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side.
8:00-9:00	Jog in place.
9:00-10:00	Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps.
10:00-11:00	Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps.
11:00-13:00	Jumping Jacks
13:00-14:00	Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.
14:00-15:00	Basic crunch (abs): Do 25 reps.
15:00-17:00	Biceps curl (arms): Rest for 30 seconds, then do 20 curls.
17:00-19:00	One-arm triceps extension (arms): Extend right arm above head, holding dumbbell. Slowly lower weight behind head, supporting right elbow with left hand. Do 25 reps on each side.
19:00-20:00	Full or modified push-up (arms, chest, core): Do 15 reps.

4 Weeks to Gorgeous Abs Workout

http://www.fitnessmagazine.com/workout/abs/exercises/gorgeous-abs-workout/?page=1

Upper Body Boot Camp

http://www.fitnessmagazine.com/workout/arms/exercises/right-to-bare-arms/?sssdmh=dm17.560165&esrc=nwfitdailytip112011&email=3962543868

Wild Rice Stuffing

Ingredients

• 2 cups hot water
• 4 cubes chicken bouillon, crumbled                            
• 1 (6 ounce) package wild rice, uncooked
• 1/2 cup Earth Balance or Smart Balance butter
• 1 cup chopped celery
• 1/2 cup chopped green bell pepper
• 1 (5.5 ounce) package seasoned croutons
• 2 teaspoons poultry seasoning

            Instructions:

1. Dissolve 3 cubes bouillon in 1 cup hot water. In a medium saucepan, combine wild rice with bouillon water, then fill with just enough cold water to cover. Bring to a boil. Reduce heat, cover, and simmer 25 minutes, stirring occasionally.
2. Mix remaining 1 cube bouillon in 1 cup hot water. Heat butter in a medium skillet over medium heat. Stir in celery and green pepper; cook until tender. Mix in remaining bouillon water. Pour skillet contents into a large bowl. Stir together cooked rice, croutons, and poultry seasoning.
3. Stuff turkey loosely, and cook turkey as directed. Or put stuffing into a well greased baking dish, cover, and bake 30 minutes in a preheated oven at 325 degrees F (165 degree C).

Bean and Spinach Soup

 

Ingredients:

3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

Instructions:

1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Resistance Band Exercises

http://www.fitnessmagazine.com/workout/equipment/resistance-band-exercises/quickie-resistance-band-shape-up/?page=1

10-minute Total Body Workout

http://www.fitnessmagazine.com/workout/express/10-minute/power-sculpting-workout/?page=1

Lima Bean and Tomatoes

Ingredients:

2 tablespoons extra-virgin olive oil

2 cups chopped fresh or frozen onions

4 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon ground cinnamon

1/2 teaspoon crushed red pepper, or to taste

2 14-ounce cans diced tomatoes

2 10-ounce packages frozen baby lima beans, (4 cups)

Instructions:

1. Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring occasionally, until soft, 3 to 5 minutes. Add garlic and cook 1 minute more. Stir in oregano, cinnamon, crushed red pepper, tomatoes and lima beans. Cook, stirring occasionally, until the beans are fully cooked and the mixture is heated through, 10 to 15 minutes. Serve hot

Carrot Saute with Ginger & Orange

Ingredients:

 

2 teaspoons canola oil

3 cups grated carrots, (6 medium-large)

2 teaspoons minced fresh ginger

1/2 cup orange juice

1/4 teaspoon salt, or to taste

Freshly ground pepper, to taste

 

Directions:

 

1. Heat oil in a large nonstick skillet over medium-high heat. Add carrots and ginger; cook, stirring often, until wilted, about 2 minutes. Stir in orange juice and salt; simmer, uncovered, until the carrots are tender and most of the liquid has evaporated, 1 to 2 minutes. Season with pepper and serve.

 

Spiced Carrots

Ingredients:

 

1 tablespoon extra-virgin olive oil

4 cloves garlic, minced

2 teaspoons paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

3 cups sliced carrots, (4 medium-large)

1 cup water

3 tablespoons lemon juice

1/8 teaspoon salt, or to taste

1/4 cup chopped fresh parsley

 

Directions:

 

1. Heat oil in a large nonstick skillet over medium heat. Add garlic, paprika, cumin and coriander; cook, stirring, until fragrant but not browned, about 20 seconds. Add carrots, water, lemon juice and salt; bring to a simmer. Reduce heat to low, cover and cook until almost tender, 5 to 7 minutes. Uncover and simmer, stirring often, until the carrots are just tender and the liquid is syrupy, 2 to 4 minutes. Stir in parsley. Serve hot or at room temperature.

Mashed Cauliflower

Ingredients

8 cups bite-size cauliflower florets, (about 1 head)

4 cloves garlic, crushed and peeled

1/3 cup nonfat buttermilk, (see Tip)

4 teaspoons extra-virgin olive oil, divided

1 teaspoon butter

1/2 teaspoon salt

Freshly ground pepper, to taste

Snipped fresh chives, for garnish

Instructions:

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Tip:
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup fat free  milk.

Sauteed Spinach with Pine Nuts

 

Ingredients:

 

2 teaspoons extra-virgin olive oil

2 tablespoons golden raisins

1 tablespoon pine nuts

2 cloves garlic , minced

1 10-ounce bag fresh spinach, (see Ingredient note), tough stems removed

2 teaspoons balsamic vinegar

1/8 teaspoon salt

1 tablespoon shaved Parmesan cheese

Freshly ground pepper, to taste

 

Instructions:

1. Heat oil in a large nonstick skillet or Dutch oven over medium-high heat. Add raisins, pine nuts and garlic; cook, stirring, until fragrant, about 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Remove from heat; stir in vinegar and salt. Serve immediately, sprinkled with Parmesan and pepper.

 

Tip:
Note: The sturdier texture of mature spinach stands up better to sauteing than baby spinach and it's a more economical choice. We prefer to serve baby spinach raw.

Roasted Broccoli and Tomatoes

Ingredients:

12 ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)

1 cup grape tomatoes

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

1/4 teaspoon salt

1/2 teaspoon freshly grated lemon zest                                

Instructions:

1. Preheat oven to 450 degrees F.

2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.

3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Bean and Mushroom Side Dish

Ingredients:

 

1 pound green beans, trimmed

1 pound yellow wax beans, trimmed

3 tablespoons extra-virgin olive oil

2 cloves garlic, minced

8 ounces wild mushrooms, such as chanterelle, oyster or porcini, trimmed and sliced (see Substitution Note)

1/2 teaspoon kosher salt, divided

Freshly ground pepper, to taste

 

 

Instructions:

1. Bring a large pot of water to a boil. Add green beans and wax beans and cook until tender-crisp, about 4 minutes. (Cook for another minute or two if you like your green beans more tender.) Drain well.

2. Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 5 minutes. Season with 1/4 teaspoon salt and pepper.

3. Reserve 1 tablespoon of the mushrooms for garnish. Add the cooked beans to the mushrooms in the pan and cook, stirring to combine, until heated through, 1 to 3 minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve topped with the reserved mushrooms.

 

Tips:
Substitution Note: If you can't find wild mushrooms, use button or cremini mushrooms.

MAKE AHEAD TIP: Prepare through Step 1 and store in an airtight container for up to 1

Ginger Broccoli

Ingredients:

 

1 tablespoon canola oil

2 tablespoons minced garlic

4 teaspoons minced fresh ginger

1 pound brocci crowns, trimmed and chopped (about 6 cups)

---

3  tablespoons water

1 tablespoon rice vinegar

 

Instructions:

 

1. Heat oil in a large skillet over medium-high heat. Add garlic and ginger and cook until fragrant but not browned, 30 seconds to 1 minute. Add broccoli and cook, stirring, until the broccoli is bright green, 2 minutes. Drizzle water over the broccoli; reduce heat to medium, cover and cook until the broccoli is just tender, about 3 minutes. Stir in vinegar just before serving.

Italian Roasted Snap Peas

Ingredients:

 

1 large leek, white part only, halved lengthwise and thoroughly washed

1 pound sugar snap peas, trimmed

2 teaspoons extra-virgin olive oil

1/2 teaspoon salt

1 cup cherry tomatoes, halved

1 teaspoon dried oregano

 

 

 

Instructions:

 

1. Preheat oven to 425 degrees F.

2. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.

3. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve

Gluten/Dairy Free Chocolate Pumpkin Bundt Cake

Cake

• 1 cup Sorgum, flour
• 3/4 cup brown rice flour
• 1/2 cup Stevia Cane
• 3/4 cup unsweetened cocoa powder, (not Dutch-process)
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 2 teaspoons cinnamon
• 1 teaspoon ginger
• 1/ teaspoon cloves
• 1/4 teaspoon salt
• 1 cup almond milk
• 1 15-ounce can unsweetened pumpkin puree
• 3/4 cup palm sugar
• 1 large egg, at room temperature
• 1 large egg white, at room temperature
• 1/4 cup canola oil
• 1/4 cup agave nectar
• 1 tablespoon vanilla extract

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk sorgum flour, whole-wheat flour,stevia cane , cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup almond milk, pumpkin puree and palm sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, agave nectar and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

Chocolate Pumpkin Bundt Cake

Cake

• 1 cup Sorgum, flour
• 3/4 cup whole-wheat pastry flour
• 1/2 cup Stevia Cane
• 3/4 cup unsweetened cocoa powder, (not Dutch-process)
• 1 1/2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 2 teaspoons cinnamon
• 1 teaspoon ginger 
• 1/ teaspoon cloves
• 1/4 teaspoon salt
• 1 cup almond milk
• 1 15-ounce can unsweetened pumpkin puree
• 3/4 cup  palm sugar
• 1 large egg, at room temperature
• 1 large egg white, at room temperature
• 1/4 cup canola oil
• 1/4 cup agave nectar
• 1 tablespoon vanilla extract

Preparation

1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk  sorgum flour, whole-wheat flour,stevia cane , cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup almond milk, pumpkin puree and palm sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, agave nectar and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours.

What is a BIA and Why Do You Need One?

Bioelectrical Impedance Analysis or

Bioimpedance Analysis (BIA) is a

method of assessing your “body composition”—

the measurement of body fat

in relation to lean body mass. It is an

integral part of a health and

nutrition assessment.

Why Is Body Composition

Important to My Health?

Research has shown that body composition

is directly related to health. A normal

balance of body fat is associated

with good health and longevity. Excess

fat in relation to lean body mass, known

as altered body composition, can greatly

increase your risks to cardiovascular disease,

diabetes, and more. BIA fosters

early detection of an improper balance

in your body composition, which allows

for earlier intervention and prevention.

BIA provides a measurement of fluid

and body mass that can be a critical

assessment tool for your current

state of health.

BIA also measures your progress as you

improve your health. Improving your BIA

measurement, or maintaining a healthy

BIA measurement, can help keep your

body functioning properly for healthy

aging. Your BIA results can help guide

us in creating a personalized dietary

plan, including nutritional supplements

when appropriate, and exercise to help

you maintain optimal health and wellbeing

for a lifetime.

How Does a BIA Work?

BIA is much more sophisticated than

your bathroom scale, but just as simple—

and almost as quick. BIA is performed

in our office with the help of a

sophisticated, computerized analysis.

This analyzer “calculates” and estimates

your tissue and fluid compartments—

using an imperceptible electrical current

passed through pads placed on your

hand and foot as you lie comfortably

clothed on an exam table. In just minutes,

we’ll have detailed measurements

to help create an effective, personalized

program for you.

Follow-up Tests

We can conduct a series of follow-up

BIA tests to monitor your health

and measure your progress.

Why Is Body Composition Important?

Why is Body Composition Important ?

Scale weight is not an indicator of an individuals fat, lean or health

Body composition is the amount of lean tissue compared to fat. Body composition

data can form the basis for a wide variety of therapeutic health and fitness prescriptions.

In clinical applications body composition analysis along with nonpharmacologic

nutrition and exercise prescriptions provide the foundation upon

which further treatment is based. Only body composition analysis can determine

how much muscle and fat are lost or gained as the result of any nutrition,

exercise, or pharmaceutical prescription.

How is abnormal body composition managed?

When there is an imbalance between calorie intake and calorie burn we change our body composition.

The quantitative management of abnormal body composition, i.e. obesity, anorexia, disease, etc. must be associated with daily calorie intake and expenditure. The successful application of body composition analysis must have a three compartment assessment. These compartments are:

The energy storage

compartment,

Fat Mass

Fat is the energy storage mass of the body and is the total lipid mass

(triglycerides) with a density of .9 g/ml. Fat mass is equal to actual

weight minus fat free mass

The functional

compartment,

Body Cell Mass

BCM is the functional mass of the body where work is done. All

oxygen consumption, carbon dioxide production, glucose oxidation,

protein synthesis and other metabolic work takes place within the

body cell mass. The body cell mass is, in effect, the total mass of all

the cellular elements in the body, and therefore, represents the

metabolically active component of the body. In the normally nourished

individual, muscle tissue accounts for approximately 60% of

the body cell mass, organ tissue for 20% of body cell mass, with the

remaining 20% made up of red cells and tissue cells. It also contains

the majority of the body’s potassium, (98 - 99%).

The support

compartment,

Extracellular Mass

ECM is the support mass of the body and is metabolically inactive,

consumes no oxygen, produces no carbon dioxide and performs no

work. The extracellular mass consists of extracellular fluids and

solids, such as bone and cartilage, with its primary function that of

support and transport. ECM is located outside of the cellular compartment

or outside of the body cell mass. Lean body mass is the

sum of body cell mass and extracellular mass.

The RJL Systems Quantum II assesses three compartment body composition with accuracy and repeatability. RJL

Systems software products allow you to manage three compartment information and interact with the data to create nd evaluate custom prescriptions for change. This is a significant step beyond all other analyzers, which only report body composition as fat and fat-free mass.

What are the long-term benefits of a good body composition prescription?

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ASIAN SALMON

INGREDIENTS:

2 salmon fillets (5- 6 oz. each)

1 cup cooked quinoa

2 cups coarsely chopped bok choy

½ cup sliced shitake mushrooms

2 scallions, chopped

1 tbsp. vegetable oil

1 tsp. grated fresh ginger root

1 garlic clove, pressed

2 tbsp. soy sauce

2 tsp dark sesame oil

INSTRUCTIONS:

Preheat oven to 450. Take two 12 x 24 sheets of aluminum

foil and fold each sheet over to make a double thick square.

Brush a little oil on the center of each square. Rinse the fish

and prepare all of the ingredients.

Spread half of the quinoa on the center of each foil square

and then layer the greens, shitake mushrooms, fish and

scallions on top. In a small bowl, combine the vegetable oil,

grated ginger, garlic, soy sauce, and sesame oil. Pour half of

the sauce over each serving. Fold the foil into airtight

packets. Bake for 20 minutes. Carefully avoiding the steam

that will be released, open a packet and check that the fish

is cooked. To serve, open the foil packets and transfer to a

plate or bowl.

Mediterranean Shrimp

INGREDIENTS:

4 tsp. olive oil

2 cups finely chopped peeled eggplant

1 red onion, chopped

3 garlic cloves, minced

6 plum tomatoes, finely chopped

1 cup water

1 tbsp. chopped oregano or marjoram

¾ lb medium shrimp, peeled & de-veined

1/3 cup crumbled, lowfat feta cheese

2 tbsp. chopped flat-leaf parsley

INSTRUCTIONS:

Heat the oil in a non-stick skillet. Add the eggplant and sauté until

lightly browned. Stir in the onion and garlic and sauté until

fragrant. Add the tomatoes, oregano, and water and bring to a boil.

Reduce heat and simmer, stirring occasionally, until most of the

liquid evaporates. Add the shrimp to the vegetables and cook,

stirring frequently, until they turn pink. Serve sprinkled with the

feta and parsley.

(serves 4)

TUNA SALAD LETTUCE WRAPS

INGREDIENTS:

3 Tbsp. Dijon mustard

2 Tbsp. canola mayonnaise

2 cans water-packed tuna, drained

1 medium dill pickle, diced

¼ cup diced red pepper

½ head iceberg lettuce

INSTRUCTIONS:

Whisk together mustard and mayonnaise in small bowl and set aside. Combine tuna,

pickle, and red pepper in a separate bowl. Stir in the mustard mix until well combined.

Separate lettuce head so that whole leaves are intact. Separate tuna mixture onto desired

number of lettuce leaves and fold or wrap the lettuce around the mixture, similar to a

burrito fold.

Makes 2-4 servings

WILD RICE & ROASTED VEGETABLES

INGREDIENTS:

1 cup wild rice

2 cups vegetable or chicken stock

1 large red pepper

3 medium carrots

1 small, sweet onion or 2 scallions

1 zucchini

1 ½ cups cremini or button mushrooms

4 cloves garlic, chopped

2 Tbsp. olive oil

1 tsp. salt

1 Tbsp. dried herbs (oregano, basil, thyme, sage, or choice of any herbs)

¼ cup balsamic vinaigrette

INSTRUCTIONS:

Preheat oven to 425 F

Place the rice in a bowl of cold water and scrub lightly between

your fingers for about five seconds. Pour rice into a fine strainer and drain. Place the rice

into a large saucepan and add the stock. Bring to a boil over high heat. Reduce heat to

low, cover, and simmer for approximately 50 minutes, until the liquid is absorbed and the

grain is tender but not mushy.

While rice is cooking, chop all vegetables coarsely and place in a roaster pan. Drizzle

olive oil over the vegetables and add garlic, olive oil, salt, and herbs. Toss until

vegetables are coated then spread vegetable out in a single layer in the pan. Roast in

preheated oven for 20 minutes, turning vegetables after 10 minutes. Combine roasted

vegetables with cooked

wild rice and toss with balsamic vinaigrette while still warm.

Serve warm or cold.

Makes 6 servings

QUINOA SALAD

INGREDIENTS:

1 cup quinoa

1 tsp. sea salt

1 ¾ cup vegetable or chicken broth

2 medium carrots, sliced into rounds

½ cup parsley, minced

½ cup frozen petite peas, thawed

¼ cup sunflower seeds

Dressing

4 cloves garlic, minced

1/3 cup fresh lemon juice

3 Tbsp. olive oil

1 Tbsp. tamari or soy sauce

Salt and pepper to taste

INSTRUCTIONS:

Rinse quinoa well with warm water and drain in a fine strainer. Quinoa has a bitter

coating, so it’s important to rinse well. Place rinsed quinoa in a pot. Add salt and broth

and bring to a boil. Reduce heat to low, cover, and let simmer for 15-20 minutes until all

the water is absorbed. Cool for approximately 20 minutes. Add carrots, parsley, peas, and

sunflower seeds. Combine dressing ingredients and mix with a wire whisk. Drizzle

dressing over salad, toss, and add salt and/or pepper to taste. Quinoa salad is delicious

served warm or cold.

Makes 6-8 servings

GRILLED PORTABELLA MUSHROOM REUBEN

INGREDIENTS:

2 portabella mushrooms

2 Tbsp. olive oil

¼ cup fresh sauerkraut

1 small tomato, sliced

½ avocado, thinly sliced

2 large lettuce leaves

INSTRUCTIONS:

Preheat the grill or broiler oven to 325 F

Rinse visible soil from mushrooms and remove

the stems. Baste the mushrooms with olive oil. Place on grill or broiler for approximately

15-20 minutes, turning them over in the middle and checking often to make sure they are

not getting charred. Remove from grill or broiler and place on lettuce leaves, gills up.

Divide sauerkraut and scoop into the middle of the mushrooms. Garnish with tomato and

avocado.

Makes 2 servings

Turkey Meatloaf

INGREDIENTS:

1 lb. ground turkey

1 egg, beaten

½ to ¾ cup sautéed mushrooms

½ cup shredded carrot

¼ cup fresh squeezed orange juice

¼ cup oats

2 Tbsp. dried parsley

2 tsp. dried tarragon

1 tsp. dried sage

Salt and pepper to taste

INSTRUCTIONS:

Preheat oven to 350 F

 Mix all ingredients together in a medium bowl. Pat into a loaf

shape in a 9-inch pie plate or other flat dish. If you prefer, you can make 2 smaller loaves

and store one in the freezer after baking. Bake for approximately 35 minutes for 1 loaf.

Smaller loaves will take less time. Be careful not to over bake as it will be too dry.

(This recipe can be doubled to make 2 larger loaves or 4 small.)

Makes 4-6 servings

CALIFORNIA COBB SALAD

INGREDIENTS:

1 bundle Romaine lettuce

½ head purple cabbage, ribbon cut

1 cucumber, peeled and chopped

2 carrots, shredded

2 eggs, hard boiled

1 cup shelled edamame, cooked and cooled

4 ounces cubed turkey

¼ - ½ cup vinaigrette

INSTRUCTIONS:

Toss all ingredients in a large salad bowl. Add vinaigrette of your choice and toss

thoroughly. Enjoy this colorful, protein packed salad!

Makes 4 servings

SAUTÉED GREENS

INGREDIENTS:

2 Tbsp. olive oil

1 small yellow onion, diced

2 cloves garlic, minced

1 cup mushrooms, sliced

8 cups chopped spinach, collard greens, kale, or Swiss chard

2 Tbsp. tamari sauce or soy sauce

INSTRUCTIONS:

Heat olive oil in large sauté pan. Add onion, garlic, and mushrooms and sauté until soft.

Slowly mix in greens. Stir continuously until greens are turn bright green and are slightly

wilted. Do not overcook. Remove from heat and add tamari or soy sauce. Toss and serve

immediately.

Makes 4 servings

SALMON-STUFFED TOMATOES

INGREDIENTS:

¼ cup olive oil

2 Tbsp. white wine vinegar or fresh lemon juice

2 tsp. Dijon-style mustard

½ tsp. salt

1/8 tsp. pepper

2 to 3 large, firm red tomatoes or 4-6 Roma tomatoes

15 ounces canned wild salmon or water-packed tuna

1 medium size, ripe avocado, diced

2 Tbsp. chopped cilantro, basil, or parsley

Dressing:

In small bowl, whisk olive oil, white wine vinegar or lemon juice, mustard,

salt, and pepper.

INSTRUCTIONS:

Cut tomatoes in half; scoop out and discard flesh and seeds. In separate bowl, combine

salmon or tuna, avocado, and cilantro, basil, or parsley. Drizzle on dressing; toss lightly.

Portion mixture into tomato halves and serve.

Makes 4 to 6 servings

Chicken and Rice

Ingredients:

¼ cup extra virgin olive oil

1 large minced onion

1 minced clove of garlic

1 cup uncooked brown rice

2 cups boiling chicken stock

½ tsp. red pepper hot sauce

½ tsp. salt

1 tsp. paprika

1/8 tsp. saffron

2 cups frozen peas

2 pimiento peppers cut in strips

or ¼ cup sliced mild red pepper

Cooked chicken (about 2 cups)

Instructions:

On low heat sauté onion, garlic, and rice in the oil until

onion looks done. Add hot sauce, chicken stock, salt,

paprika, and saffron. Cover tightly and cook over low heat

about 40 minutes until rice has absorbed all the liquid and is

tender.

Add chicken, pimiento, and peas. Cover again and place in

325 degree oven for 15 minutes.