One of my sons' favorite fruit is the Pomegranate!

It is known for its antioxidant properties according to many studies.  In addition it is more powerful than red wine or green tea for its anti-oxidant power. 

According to the American Journal of Cardiology, a report published in 2005, stated patients with coronary heart disease who drank 240 milliliters (8 ounces) of pomegranate juice a day, blood flowed more easily through the heart muscle of those who drank the juice.  Those in the control group who did not drink the juice, the blood flow through their heart actually worsened.

So here's to heart healthy pomegranates...

Don't feel like you have to eat the entire bowl of Halloween candy; but when and if indulge, keep these
low calorie bites in mind.

Halloween Treats that are under 100 calories.

Mini Reese Peanut butter cups – 2 candies
80 calories, 5g fat, 10g sugar

Tootsie Pop – 1 candy
60 calories, 0g fat, 10g sugar

Almond Joy Bar fun size – 1 candy
100 calories, 5g fat, 19g sugars

Twizzler nibs cherry bits – 14 bits
70 calories, 1g fat, 11g sugar

Tootsie Roll – 3 pieces
78 calories, 1g fat, 12g sugar

Whopper Malt balls – 10 balls
100 calories, 4g fat, 14g sugar

Gummi Bears – 7 candies
70 calories, 0g fat, 11g sugar

Musketeers Bar – Fun size – 1 candy
70 calories, 2g fat, 11g sugar

Mini Snickers bars – 2 candies
90 calories, 4g fat, 12g sugar

Candy Corn – 11 candies
70 calories, 0g fat, 14g sugar

Caramel – 2 candies
80 calories, 2.25g fat, 8g sugar

M&Ms fun size – 1 package
100 calories, 4.5g fat, 13g sugar

Are you working out hard only to find your body composition has not changed?  
Have you been struggling with the same 10—15 lbs for years? 
Are you confused about what is a healthy choice? 
Are you looking to change your lifestyle for healthy living? 
Take control of your body and your health.

Come to an information meeting to learn about the 8 week program “I lost it at C.A.C.” to be held Monday Night, October 26th at 6pm at Cambridge Athletic Club, Antheneum Building, 215 First Street, Cambridge, MA.

The program will begin November 9th, Monday nights at 6pm for 8 weeks.  A weight
management/lifestyle modification program that incorporates nutritional counseling, menu planning, exercise, and stress reduction techniques.  All are melded together in this 8 week program.

I hope you come!  It could change your life.

 

Another core exercise favorite of mine is the Birddog. 
It works your erector spinae, lower trapezius, rhomboids, posterior delts, glutes, hamstrings, multifidus and
(in my opinion, one of the most important) the transverse abdominus.

Kneel on all fours with your knees directly under your hips and your hands directly under your shoulders.
Extend your left arm out in front of you while simultaneously extending your right leg out behind you.
Hold for 5 seconds.  Return to starting position and repeat for 4 sets.  Complete the sets and switch sides.

(image Paige Waehner, about.com)

TIPS on form:
Keep your pelvis stationary.  Try not to let your hips tilt when you extend your arm and leg.
Keep your eyes down.  Don't raise your arm or leg too high.  Your body, once one arm and one leg are extended,
should be toe to finger tip parallel to the floor.

Love seafood but concerned about what is the safest choice to eat?
This website is a great resource.  You can print a pocket seafood selector guide or a pocket sushi guide.

www.edf.org

I read Michael Pollan's Favorite Food Rules.
http://www.nytimes.com/interactive/2009/10/11/magazine/20091011-foodrules.html

Here are some of my favorites.
"Don't eat egg salad from a vending machine" - David Wilson
"If you are not hungry enough to eat an apple, then you are not hungry."  -Emma Fogt
"Don't create arbitrary rules for eating if their only purpose is to help you feel in control.  I try to eat healthfully, but if there's a choice between eating ice cream and spending all day obsessing about eating ice cream, I'm going to eat the ice cream!" - Laura Usher

Here's mine, and I am sure someone else has said before:
"Everything in moderation, don't deprive.  Eat healthy foods at least 80% of the time".

What is yours??

We all know the portion sizes have dramatically increased in the past 30 years. 
Here are some quick visual cues to help eyeball your portions in a pinch.
1 cup = baseball or medium size fist
1 teaspoon = tip of thumb to the first joint, or 1 die, or a quarter
2 tablespoons = 1 golf ball
3 ounces of cooked meat, fish or poultry = 1 deck of cards, or 1 pack of 8 crayons
1 pancake = 1 compact disc
1 ounce of cheese = 1 dominoe

Choosing healthier foods in the right portion size and exercising regularly can make a difference in your quality of life.

Pumpkins pumpkins everywhere...why not in some cookies?

These cookies are certainly not low calorie, but these pumpkin cookies are chock full of nutrition. Be sure to use the white whole wheat flour, rather than regular whole wheat flour. It's lighter and makes a tastier, more cake-like cookie.

Pumpkin Chocolate Chip Cookies
1 cup canned pumpkin puree
1/2 cup brown sugar
1/2 cup white sugar
1/2 cup butter or trans-fat-free margarine
1 egg
1 tsp. baking soda
1 tsp. milk
1/2 cup white whole wheat flour
1-1/2 cups unbleached white flour
2 tsp. baking powder
1/2 tsp. salt
1-1/2 tsp. ground cinnamon
1/4 tsp. ground cloves
1/4 tsp. nutmeg
1 Tbsp. pure vanilla extract
1 cup semisweet or dark chocolate chips
3/4 cup chopped walnuts

Preheat oven to 350 degrees. Spray two cookie sheets with nonstick spray. In a large bowl, cream together pumpkin, sugars, butter and egg. In a small dish, dissolve baking soda into milk. Set aside. In a separate bowl, stir together flours, baking powder, salt and spices. Add baking soda mixture to flour mixture.

Add flour mixture to pumpkin mixture, stirring until just combined. Be careful not to overmix or the batter will get tough. Add vanilla extract, chocolate chips and walnuts. Drop by rounded spoonfuls onto prepared cookie sheets. Bake 10-12 minutes or until lightly browned.

Makes 24. Per serving: 174 calories, 8 g fat, 0 trans fat, 19 g cholesterol, 194 mg sodium, 2 g fiber, 2 g protein, 34% Vitamin A, 4% Calcium, 6% Iron

www.healthycooking.com