Christmas Card 2010

Well its that time of year again when I turn into the Crazy Christmas Mom.  Happens every year no matter how hard I try to remain calm and in control.  This year, however, I am determined to enjoy it all without any craziness.  This year I am forced to preplan every last minute; have every hour accounted for.  Both my kids are in weekend long hockey tournaments between Thanksgiving and Christmas.  For the first time ever, my house was decorated and Christmas cards photo was taken before Thanksgiving.  The Christmas decoration part was easy.  It's getting the 2 kids and the dog to actually look happy for the Christmas card that sends me into the first phase of Christmas craziness.  How one very happy family can look so miserable in a photo, I'll never understand.  But me trying to take the Christmas card picture is nothing short of torture for everyone involed. That is until this year.  A friend of mine is starting her own photography business and I signed up to be her first customer.  The photo was taken.  The kids and the dog laughed and smiled the whole time and actually had fun doing it.  Next step was off to Shutterfly for the card selection process.  Problem here was that I had so many great pictures and Shutterfly has even more great cards to choose from.  Where to begin?  Try here: 
http://www.shutterfly.com/cards-stationery/holiday-cards
There are pages and pages of styles to choose from.  From 1 photo to several.  From flat card to folded.  There are so mnay choices, I may even make a calendar for the grandparents with pictures of the kids on every month:  http://www.shutterfly.com/calendars
All my time management is being thrown out the window as I sit here trying on different card styles on my pictures. It's simple.  Upload your pictures to an album on Shutterfly's website and experiment with hundreds of different styles.  From contemprary, to traditional, religous, Christmas, or general winter themes.  There is something for everyone at Shutterfly. 
My kids love to have our dog in the photo, as do I, but sometimes, I admit, he takes away from them.  He is big and white and huge and seems to suck up all the flash.  He tends to be the focal point, overshadowing the kids.  I found a way around that on Shutterfly.  I can have a folded card with one photo of just the kids on the front, and on the inside flap will be another picture with them and the big white furry friend. 
So, don't waste any more time!  Get over to Shutterfly and start trying on cards for style.  The sooner you order, the happier you'll be.  I have always been thrilled with the customer service from Shutterlfy and the quality is fabulous. One step in the right direction of a Calm Christmas Mom!

Got Fit Fall 2 starts next week!

Janine Wilkins

Certified Personal Trainer CPT, AFAA

jcolewilkins@aol.com

508-733-7555 (cell)

Got Fit?

A well rounded fitness program incorporates strength, cardio, and flexibility training, along with a healthy diet. Join me for a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility. We also have group discussions about nutrition that allow us to share ideas and learn from each other. You’ll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, and how to prep delicious, healthy dinners for the family on those busy nights, and more. I have a blog that is a good source on nutrition as well. Check it out at….. http://gotfit-janine.blogspot.com.

In this program we are not lifting weight to grow big muscles, we are training movements through a workout focusing on endurance and Functional Fitness; exercises that help you move easier through your everyday life. These workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, agility and balance work and are designed to burn more calories both during the workout and for sometime after. Individual fitness levels are irrelevant. Anything and everything can be modified to effectively challenge you at your own level. The camaraderie and non-competitive, and, yes, fun atmosphere will keep you inspired! The small group concept affords you an opportunity to work closely with a Personal Trainer at group pricing.

Well conditioned muscles help protect against injuries. They aid in shock absorption, protecting joints. By losing fat and gaining muscle, you will burn more calories, even at rest. Learn useful exercises that you can do at home to keep your body healthy and strong in a fun environment with your peers. You may even be ready for that road race you said you always wanted to do. Embrace a healthy lifestyle….You’ll feel better, have more energy, and be happy that you took some time for yourself.

DATES: Tuesdays and Thursdays Oct 28th through Dec 16th

TIME: 9:30-10:30

PLACE: Pond St Fields, Norfolk, weather permitting. Inside at St Jude’s if cold/raining

WHAT YOU NEED: 5 and 8 lb dumbbells, a resistance band, and a mat

COST: $105 for once a week/$210 for twice a week.

Hunt's Ketchup Drops High Fructose Corn Syrup | TakePart - Inspiration to Action

Hunt's Ketchup Drops High Fructose Corn Syrup TakePart - Inspiration to Action

Delayed Onset Muscle Soreness

Delayed Onset of Muscle Soreness is defined as pain, soreness, and stiffness that follows exercise; particularly at the beginning of a new program or a change in exercise programming. It typically starts 12-48 hours after a workout and can last for a few days. It is usually at its worst 2 days post workout. It is a normal response to unusual exertion and leads to gain in strength and stamina. It is very different from the feeling of fatigue during exercise or acute pain caused from injury such as sprains or strains. It is quite common and quite annoying.

The pain is thought to be caused by microscopic tearing of the muscle fibers recruited during exercise and is part of an adaptation process that includes building muscle and endurance. To alleviate the soreness try the following:

Stretch

Active Recovery- light aerobic activity like walking, jogging, that increases blood flow

Rest and Recover- wait 2 days before performing strength training exercises

Massage

R.I.C.E therapy—Rest, Ice, Compression, and Elevation

Non Steroid Anti-inflammatory—like Ibuprofen

Yoga

Proper Warm Up every time you workout_ One that increases blood flow, not one that stretches out cold, sore muscles.

One good thing that comes from being sore and tired is a good, restful sleep. So if you’re having sleeping problems you may see an improvement. Also, stretching for 10 minutes or so before bedtime (and before anytime that you will be not moving for a period of time) helps a lot. You may feel particularly sore in the morning, so be careful coming down the stairs, but you will loosen up as time goes on. Your body will adapt soon and you’ll be on your way to feeling great all the time!!

Life in a 16 ounce Solo Cup

I've been doing some research lately on the fast food industry in America.  I have been especially interested in their marketing practices, food supply chain, and food preparations.  Frequently when I am discussing food lifestyle with a client I will hear such things as "We were in a rush so we stopped for McDonalds".  I admit, I used to do the same thing.  I don't think I know anyone who hasn't.  Then I started thinking, other than the fact that it is right there in front of you and your kitchen isn't, why is it so easy to stop for McDonalds?  Or any fast food chain for that matter.  The answer is because fast food companies make it easy...too easy for you to just say no.  At that moment you are thinking about your hunger, or your kids hunger, but not your health.  If we can just flip this around to have the thinking process be first about what is good for our bodies to eat and second how to consume that food when we are in a rush and hungry, then we will be on the right track to a positive food lifestyle.  Fast food companies have been so successful in their marketing practices by studying our lifestyles.  They know that we are in the car and in a rush.  They create their food to be consumed in a car...with one hand....and fit perfectly in a cup holder.  Go into any car and count the cupholders.  My Suburban has 8.  So, who says only fast food can go in a cupholder?  I buy nuts in the shape of a cup that fit nicely in there.  I would never eat canned soup but I have seen these plastic soup cans in the shape of a cup as well. 

These past few weeks have been particulary busy in my house.  I have been creative in the kitchen and have figured out how to conquer hunger in the car without making a bad food choice.  I call it "Life in a 16 ounce Solo cup" because right now most of my life is spent driving my kids around in the car.  These cups are for more than your summer cocktails.  They can hold an entire meal with a little thought.  Every week I grill up a big batch of marinated boneless chicken breasts.  They stay in the fridge and are re-invented on almost a daily basis to everything from chicken sandwiches for the kids, to a hearty helping of protein on a salad.  I also have an assortment of fresh veggies always on hand, sometimes grilled, sometimes raw like snap peas and green or yellow beans.  I combine these and throw in a little chopped fresh herbs that I have on hand...basil, parsley...and drizzle with salad dressing ( a viniagrette, of course, that I make myself and have on hand...which is better for you and less expensive than store bought).  I also add any nuts I have...my favorite is cashews.  Finally, fill up a 16 ounce solo cup with this delicous mixture and off you go.  Make sure you have a stash of plastic forks in the glove compartment.  And when the weather turns colder and you don't feel like grilling, all of this can be roasted in the oven. 

Yummy, satisfying, and good for you.  Here's the thing.....eat like this and you FEEL GOOD!  The key here is having this stuff all on hand.  I get it.  You're not running around trying to grill up chicken breasts before you go out.  Neither am I.  Always having this kind of food on hand means never rushing around trying to create it.  It also means that I eat like this on a regular basis.  There are so many variations possible with having these "pieces of the meal puzzle" on hand.  All of these things are great in a salad, in a wrap, on a skewer, warmed with melted cheese on a hollowed out sub roll for the kids, or a topping for homemade pizza; the possibilities are many.  

When you start filling your food lifestyle with this type of food it displaces the bad choices.  Eat more like this and soon you will find that you lost your taste for the "fast food".  Trust me you will.  I did.  The thought of going through a McDonalds drive thru and buying their food for my kids gives me a feeling of disgust, a failure of some sort, that I would be knowingly giving my kids something that is bad for them and I can do better than that.  I just can't bring myself to do it.  Especially when I have the means to make a better choice.  Scooping fresh food from my kitchen into a solo cup is much quicker than sitting in the drive thru line...and having to go back because they gave the wrong items anyway! 

I'm happy to share my recipes with you for vinaigrettes, marinades, and my favorite combinations any time!

Got Fit Small Group Training starts Sept 2

Janine Wilkins

                                                Certified Personal Trainer CPT, AFAA
                                                               jcolewilkins@aol.com
                                                                508-733-7555 (cell)

                                                                        Got Fit?

A well rounded fitness program incorporates strength, cardio, and flexibility training, along with a healthy diet. Join me for an 8-week total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility. We also have group discussions about nutrition that allow us to share ideas and learn from each other. You’ll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, and how to prep delicious, healthy dinners for the family on those busy nights, and more.
In this program we are not lifting weight to grow big muscles, we are training movements through a workout focusing on endurance and Functional Fitness; exercises that help you move easier through your everyday life. These workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, agility and balance work and are designed to burn more calories both during the workout and for sometime after. Individual fitness levels are irrelevant. Anything and everything can be modified to effectively challenge you at your own level. The camaraderie and non-competitive, and, yes, fun atmosphere will keep you inspired! The small group concept affords you an opportunity to work closely with a Personal Trainer at group pricing.

Well conditioned muscles help protect against injuries. They aid in shock absorption, protecting joints. By losing fat and gaining muscle, you will burn more calories, even at rest. Learn useful exercises that you can do at home to keep your body healthy and strong in a fun environment with your peers. You may even be ready for that road race you said you always wanted to do. Embrace a healthy lifestyle….You’ll feel better, have more energy, and be happy that you took some time for yourself.

DATES: Tuesdays and Thursdays Sept 2 through Oct 21

TIME: 9:30-10:30

PLACE: Pond St Fields, Norfolk, weather permitting. Inside at St Jude’s if cold/raining

WHAT YOU NEED: 5 and 8 lb dumbbells, a resistance band, and a mat

COST: $120 for once a week/$225 for twice a week.

To secure your spot, email me at jcolewilkins@aol.com

Eat Real Food

If you're still eating processed food, this may be what you need to hear to stop.....Purdue recalled over 90,000 pounds of chicken nuggets this week as they discovered pieces of blue plastic in them!  My advice is what author Micheal Pollan advocates....Eat Real Food.  Not too much.  Mostly plants.  You won't find pieces of plastic in a real fresh chicken from the meat section of the grocery store.  And you definetly won't find it in the fresh produce section either. 
Chicken nuggets are nothing more than corn wrapped up in more corn.  The "chicken" in the nuggets was fed massive amounts of government subsidized corn.  The batter is made from corn flour.  Corn starch holds it together and the whole thing is fried in corn oil and can be conveniently consumed with one hand in a car.  Of the 38 ingredients that it takes to make a nugget, about 13 of them come from corn (1).  And if all this corn talk doesn't make you sick, how about the fact that 6 Chicken McNuggets have almost twice the fat as a regular hamburger.  Convenience now at the cost of health issues later?  I choose to eat real food and to educate my children about healthy eating.  Understand what you eat and appreciate that you are what you eat and what you eat eats, too!
(1) Pollan, Michael.  The Omnivore's Dilemma (New York: Penguin Group, 2009)

My Review of lucy Perfect Core Pant

Originally submitted at lucy

Meet your dream pant! Featuring xBAR technology (eXtreme Body Reforming & Alignment) and the ultra-compress...

lucy Perfect Core Pant

Great Pant!

By Trainer from Norfolk, Ma on 4/22/2010

 

5out of 5

Pros: Comfortable, Slimming, Higher waist, Moisture wicking

Best Uses: Weight Loss, Heart Rate Training, Performance Training, Low Impact Exercise, Strength Training, General Fitness

Describe Yourself: Avid Athlete

I am a Personal Trainer and I wear these pants all the time. I reccommend them to all my clients. They are also great for hot power yoga. The moisture wicking is fabulous. The x-bar technology is amazing...you can really feel it. I also like that they come up slightly higher on the waist so there are no gaps between your shirt and pants.

(legalese)

How Obama Sold the Farm - Food - The Atlantic

How Obama Sold the Farm - Food - The Atlantic

Get Cooking!

Back to my new favorite cookbook.....




I've told so many people about the Eggless Caesar Salad from "Eat Fresh Food..Awesome Recipes For Teen Chefs". We make it at least twice every week. Many people have asked for the recipe. So here it is:






Dressing:

1/2 cup olive oil
1 garlic clove minced
2 Tblsp fresh lemon juice (yes, fresh, no plastic lemons allowed)
1 tsp Dijon mustard
1 tsp Thai fish sauce (I omit this. It is used here in place of anchovies)


Salad:

2 large romaine hearts
1 cup freshly grated Parmigiano-Reggiano
2 lg green apples, cut into 1/2 inch dice
1/2 cup chopped pecans, lightly toasted


Directions:

1) In a medium bowl, whisk together the ingredients for the dressing. Set aside.

2) Wash romaine and cut into 3/4 inch pieces. Dry well with paper towels and put in a large bowl. Add 1/2 cup of the cheese and pour in the dressing. Toss gently to coat leaves and add 1/4 cup of the remaining cheese. Toss again. Divide among 6 plates. Sprinkle with a little of the remaining cheese. Garnish each portion with diced apples and toasted pecans.




Now for my modifications. If you are familiar with my cooking, you know I modify almost everything. I use a little more lemon juice than what is called for as it is sometimes to "oily". I just eyeball the grated cheese and apples and put in what we like at our house. Oddly enough, there is no salt and pepper in this recipe. We don't even miss it. I keep a container full of dressing in the fridge along with toasted pecans and any leftover apple. That way, all the ingredients are right there ready to go when you are in a hurry, which in my family, is every day. Also, for a heartier version, I add some boneless chicken breast. I grill some at the beginning of every week and keep it in ready to go in the fridge. Throw it in the salad and you have a satisfying "entree salad". My favorite marinades for boneless chicken breast are a mixture of any fresh herbs you have on hand ( I like rosemary, thyme, salt, pepper, and olive oil; or Ken's light Italian). I either grill it outside or on the George Forman if it is bad weather.



Now for a little bit more info about this cookbook.


"Renowned chef Rozanne Gold has assembled her very own all star team of talented sous-chefs--ages 9 to 19-- who love to cook and who helped create some of the most delicous, healthful, and fresh recipes you could ever want to make. Known as the "diva of simplicity," Rozanne brings her delicous food to teens who want to cook better, eat better, and share their edible rewards with family and friends. Editor's Review





"our Mantra is to make it fresh"


F... farmer friendly


R...ripe-ready


E...easy-exciting


S... Suatainable


H... Honest-healthy





For so many of us who like to switch it up and try something other than the usual, you won't be dissapointed with this book. It may take you out of your comfort zone, but it is good for you and very tasty! Try it, you and your family will like it!

Whole Foods Doesn't Have To Be Whole Paycheck

Last week I had the pleasure of taking a tour of the Whole Foods store in Bellingham with some clients. What I learned is that there are many reasons to shop here and it doesn't need to be thought of as "Whole Paycheck". If you know how to shop here, there are great products, reasons to shop, and people to get to know. I'll share some here:

* They accept any and all returns. Not happy with a purchase? Even if you don't like the taste...return it for a full refund.
* Ask for a taste. They will open up just about anything for you to taste before you buy.
*There are printable on line coupons.
*In their e-newsletter (found on their website, or a hard copy in the store) you can find meal plans complete with recipes and product info, and sales.
*In the newsletter they teach you how to cook many things...for example the delicous grain quinoa.
* They have a value brand called 365 that is an everyday value program...a great way to save.
* You can get a discount if you buy larger quantities....just ask....I believe it is an extra 15% off of 3lbs or more of meat....even off the sale price.
*Employees are constantly educated through local seminars by nutritionists, doctors, etc.
* Many of their foods have an ANDI score ( Aggregate Nutrient Density Index), helping you to choose nutrient dense foods.
*Some sale prices from last week:
Striped Bass 10.99/ reg. 15.99
85% lean ground beef 2.99/reg 4.49
Organic cameo apples .99/lb reg 1.99/lb
cod frozen fillet 4.99/lb reg 7.99/lb
organic lettuce 2 for $3 reg 2.49 ea
smoked salmon 9.99 reg 14.99
olive mix 7.99 reg 9.99
spinach ravioli salad from prepared foods 6.99/lb reg 11.99/lb
grilled chicken drumsticks 2.29/lb vs 3.99/lb
boneless skinless chicken thighs 2.99/lb reg 4.59/lb
cedars hummus 2.69 reg 3.69
muir glen diced tomatoes 2 for $4 reg 2.99 ea

I encourage you to visit Whole Foods. Go armed with their flyer and shop from there. You may even learn something while there.

My New Favorite Yogurt

I have just discovered this delicous yogurt from a fairly new company. Siggi's recipe originates from Iceland where they refer to this type of yogurt as "skyr". It is a much thicker style than you may be used to, even thicker than the Greek yogurt I encourage my clients to eat. Siggi is the name of the man who started the company with an old recipe from his homeland back in 2004. He realized, once he perfected the recipe, that nothing like this was available in the States. He made a few batches and sold them to high end cheese shops and Farmers Markets in New York City. Eventually, a cup made its way to an employee from Whole Foods and that sparked his entrance into major commercial production as they put it into 100 stores. Locally, we can get it at Whole Foods and Stop and Shop. What makes this yogurt stand out from the rest?

*Produced in upstate New York close to the farms where he buys the milk from.
*All natural milk from grass fed cows without the use of any growth hormone.
*No aspartame
*No Sucralose
*No gelatin
*No artificial colorings
*No preservatives
*No high fructose corn syrup
What I like best about Siggi's is the taste. They use agave nectar (a natural low glycemic sweetner) to lightly sweeten their yourt. The 6 ounce cup pictured here has only 11 grams of sugar. Compare that to what you are eating now. It is not overly sweetened; it is actually very tart, but not as boring as plain old yogurt. One serving also packs 16 grams of protein. Pictures here is Pomegranate and Passion Fruit. I also like Orange/Ginger. Try it and see what you think!

Do You Really Want That Diet Soda?

I recently banned the use of artificial sweeteners in our house. I have been reading about the controversy surrounding them and decided it's not worth taking the risk if they are truly as unsafe as some claim. Here I'll share what I found.

The testing methods of G. D. Searle, the developer of Aspartame, have been continually called into question. When he first tried to get it approved it was denied 8 times. In 1977 the FDA requested Grand Jury proceedings against Searle. The US Attorney leading the investigation was offered a job that same year by the law firm representing Searle. The investigation was somehow delayed, he resigned from the US Attny's office, the statute of limitations ran out, the investigation was dropped, and he accepted the job. Hmmm.

In 1980 the FDA set up a review board for the safety of Aspartame. In 1981 a new FDA commissioner, Arthur Hull Hayes, was appointed. Of the 6 scientists on the review board, 3 of them advised against approval. It was approved anyway and Hayes subsequently left the FDA amid allegations of wrongdoing. He later went to work for the law firm representing Searle. Hmmmm.

The FDA urged Congress to prosecute Searle for marred test results. The 2 government attorneys assigned to the case decided not to prosecute and showed up working for, you guessed it, the law firm representing Searle. Hmmmm.

Nutrasweet and Equal contain Aspartame. There are supposedly 92 side effects from ingesting this artificial sweetener. Whether they are all valid or not, I like to focus on the facts that we know.

1) People with industry ties seem to find no harm in Aspartame while people with no industry ties claim it is unsafe.
2) Several people working initially for the government have moved to jobs with companies that have ties to Searle.
3) In 1997 the UK introduced new regulations requiring food companies to state clearly NEXT TO THE NAME of the product on the label "with sweeteners"...not just in the ingredient list.
4) New Mexico and Hawaii have introduced legislation trying to ban the use of Aspartame in their states.
5) In the UK, 3 supermarket chains, one of which is owned by WalMart, banned the use of Aspartame in their private label products as did Woolworth's in South Africa.
6) The allowable daily intake of Aspartame for an adult is the amount found in about 14 cans of diet soda.

I don't know anyone who drinks that much diet soda, but you need to consider all the other things with Aspartame...Do you put it in your coffee? Is it hiding in other things you eat? Refer to my earlier post on how I found Sucralose (Splenda) in my sandwich bread.
I personally don't care that someone has created an allowable daily intake. What if their amounts are wrong? I stopped drinking diet soda over 6 weeks ago and feel great. I don't miss it one bit. I threw away the yogurt I was giving my kids (Dannon Light and Lively) and they now eat the same Greek yogurt I do...and they love it. When in doubt, natural is better than chemicals. I encourage you to evaluate your use of artificial sweeteners and do your own research. I bet you'll get rid of it like I did.....or at least cut down.

Great New Cookbook

In an effort to encourage my kids to continue to eat healthy, I decided that if they take part in cooking their food, they'll be more inclined to actually like new things. I discovered "Eat Fresh Food. Awesome Recipes for Teen Chefs", by Rozanne Gold. So far I have cooked several dishes and they were all fabulous. The biggest winner, by far, is the Eggless Caesar Salad with Toasted Pecans, Green Apple Croutons. My daughter makes it all by herself and it is delicous. Add some sliced chicken breast and it is a delicous complete meal. Fresh ingredients, simple steps, fun and good for you recipes....all you need is a few minutes to make a shopping list and you're ready to really enjoy some good food with your family and friends. Other hits are Spicy Sesame Noodles with Crunchy Snow Peas, Orange Molasses Sticky Pork with Blasted String Beans, and Sloppy Slaw with Carrot-Ginger Dressing. On the schedule for this weekend are Sizzling Skirt Steaks and Lime with Basil, Asparagus, and Cherry Tomatoes, Hot and Crusty Stuffed Tomatoes, and Overnight Vegetable Tabbouleh. Stay tuned for the reviews! Eat, Drink, and Be Healthy!!

What is hidden in your bread?

As I was wondering why the Arnold Select Multi Grain Sandwich Thins that had been in the bread drawer for a MONTH weren't moldy, I decided to read the label. What I discovered was not good...although touted as healthy (no high fructose corn syrup, 100 calories, high fiber), they are loaded with preservatives...and guess what was also lurking in the list.......SUCRALOSE!!!! Throw them all out now!