Morning Challenge!

Today's Challenge: Keep Going! Do not be discouraged if you do not see results right away. Just keep going! Good morning!

LEX

Pineapple Upside-Down Cake...The Healthier Way!

Greetings Divas! And welcome to the end of another productive work week. I thought it would be a great idea to end the week with a delicious recipe that is perfect for Sunday dinner. Over the past few years, I have developed somewhat of a sweet tooth. Every few days or so, I crave something sweet...cake, cookies, candy, anything with sugar in it! Obviously, partaking in this habit is never beneficial to my waistline...or my hips...or my thighs...you know where I'm going with this!

I am a big fan of Cooking Light Magazine. Their recipes always taste great, and they're healthier for you than their traditional counterparts. So when I started getting a craving for Pineapple Upside-Down Cake, I immediately went to Cooking Light's website in search of a recipe...and I found one! The recipe looked easy and simple, and I already had many of the ingredients in my cabinets. I made a trip to the supermarket to retrieve the rest of the ingredients, and I was ready to make my cake.

Check out these nutritional stats and make it happen!

Classic Recipe

367 Calories Per Serving

367 Milligrams of Sodium

14 Grams of Fat

Cooking Light Recipe

264 Calories Per Serving

280 Milligrams of Sodium

7.9 Grams of Fat

Ingredients

- 1 (20-ounce) can pineapple slices in juice, drained

- Cooking spray

- 1/3 cup fat-free caramel topping

- 9 maraschino cherries, drained

- 5 tablespoons butter

- 2/3 cup sugar

- 2 large eggs

- 1/2 cup low-fat buttermilk

- 1 teaspoon baking powder

- 1 teaspoon vanilla extract

- 1/4 teaspoon salt

- 1/4 teaspoon baking soda

- 1 1/4 cups all-purpose flour

Recipe

1. Preheat oven to 350°.

2. Press 9 pineapple slices between paper towels until barely moist; set aside. Reserve the remaining pineapple for another use.

3. Coat a 9-inch square baking pan with cooking spray; drizzle caramel topping over bottom of pan. 

4. Arrange prepared pineapple slices in a single layer over caramel; place 1 cherry in the center of each slice.

5. Place the butter in a large microwave-safe bowl. Cover and microwave at high 1 minute or until the butter melts. Add sugar, stirring with a whisk. Add eggs, and stir well. Stir in low-fat buttermilk and next 4 ingredients (buttermilk through baking soda). Lightly spoon 1 1/4 cups flour into dry measuring cups, and level with a knife. Add flour, stirring just until blended (do not overstir). Pour the batter into prepared pan.

6. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool for 1 minute in pan on a wire rack. Place a plate upside down on top of the cake, and invert onto plate. Cool completely. Cut cake into squares.

My next suggestion is to get a few of your friends to help you partake in the deliciousness that is the Pineapple Upside-Down Cake. And make sure you enjoy it with the satisfaction of knowing you are eating a lower calorie, lower fat version of cake...and it tastes good!

To view the Cooking Light recipe, Click Here!
 

For other delicious recipes courtesy of Cooking Light, check out its website at www.CookingLight.com.  

LEX

4 Important Health Screenings For Women

Greetings Divas! I know you all may be super busy, but I hope that you take a moment to read this post in its entirety. It provides information on a very important topic: Women’s Health!

Now I am not a doctor in any shape or form, but I do have a great relationship with my primary physician. So great in fact that I often talk with him about different types of health-related screenings for women. In having these discussions with my doctor, and the nurse practitioners in his office, I have learned of a long list of health screening that all women should have, but neglect to get…hence the reason for this post! 

In the spirit of healthy living, please accept this list of the 4 important health-screenings that all women should have, and why. For all of you Divas in the medical field, please feel free to comment on this list and/or add additional screenings. I would love for this to be an open forum for us to exchange information that is beneficial to our health, so help me out and spread the word!

Mammogram and Breast Examination – According to the Centers for Disease Control (CDC), breast cancer is the most common cancer among women in the United States, and is one of the leading causes of cancer death among women of all races. As such, the American Cancer Society recommends the following breast screening guidelines for most adults:

• Starting at the age of 40, women should have yearly mammograms so long as the woman is in good health;
• Women in their 20s and 30s should have a clinical breast exam about every 3 years;
• Women should conduct regular breast self-exams starting in their 20s;
• All women should know how their breast normally look and feel, and should immediately report any breast change to their health care provider. 

Please note that there are different breast screening recommendations based on a woman’s family history, genetic tendencies, or other factors. These women should speak with their doctor about the need for additional tests.

Pap Tests and Pelvic Exams – According to the CDC, the number of cases of cervical cancer and the number of death from cervical cancer has significantly decreased over the past 40 years. This decline is largely attributed to women getting regular Pap tests and pelvic examinations. These tests are successful in finding cervical pre-cancer before it turns into cancer. As such, this screening is a MUST for women! The American Cancer Society recommends the following cervical screening guidelines for most adults:

  

• All women should begin screening for cervical cancer about 3 years after they begin having vaginal intercourse, but no later than 21 years old. These screenings should occur every year with the regular Pap test, or every 2 years using the liquid-based Pap test; 
• Beginning at age 30, women who have had 3 normal Pap test results in a row may get screened every 2 to 3 years;
• Women older than 30 may get screened every 3 years with either the conventional or liquid-based Pap test, plus the human papilloma virus (HPV) test;
• Women 70 years of age or older who have had 3 or more normal Pap tests in a row and no abnormal Pap test results in the last 10 years may choose to stop having Pap tests;
• Women who have had a total hysterectomy may choose to stop having Pap tests, unless the hysterectomy was performed as a treatment for cervical cancer or pre-cancer; and
• Women who have had a hysterectomy without removal of the cervix should continue to have regular Pap tests.

Again, there are different cervical screening recommendations based on a woman’s family history, genetic tendencies, or other factors. These women should speak with their doctor about the need for additional tests.

Blood Pressure Screening – Fact: High blood pressure can lead to heart disease and stroke, which are the 1^st and 3^rd leading causes of death in the United States, respectively. Fact: High blood pressure can also lead to congestive heart failure and kidney disease. Fact: One out of three adults in the United States has high blood pressure. Fact: High blood pressure is preventable! How you ask? In addition to adopting a healthy diet, maintaining a healthy weight, and being physically active, getting your blood pressure checked regularly is a great step towards prevention. The Agency for Healthcare Research and Quality recommends that women have their blood pressure checked at least every 2 years, so get tested!

Cholesterol Screening – Did you know that in the United States, more women than men have high cholesterol? According to the CDC, 10.3% of women age 20-34 and 12.7% of women age 35-44 suffer from high cholesterol. Need more numbers? Well, 19.7% of women age 45-54 suffer from high cholesterol. The interesting thing is that high cholesterol usually exhibits no signs or symptoms, but can increase your risk for health disease. How do you know if your cholesterol is high? You get a blood test! The National Cholesterol Education Program recommends that healthy adults have their cholesterol levels every 5 years. Have you had yours?

Okay Divas, these are my four. I challenge you all to take control of your health, meet with your team of medical professionals, and schedule the necessary tests. I hope that you all have learned a little something from this post. Again, I want this to be an open forum for an exchange of beneficial health information, so please spread the word!

LEX

Morning Challenge!

Good Morning! And welcome to a brand new week! This morning's challenge: get moving! Throughout the day, try to take 3 mini-walks: one mid-morning, one around lunch time, and one mid-afternoon. Try to time your walks around your lunch and snacks. For example, have a mid-morning snack and then take a walk. Take your lunch and then take a walk. Have a mid-afternoon snack, and then take a walk. Try to aim for 10 minutes of brisk walking each time and, if possible, incorporate at least one flight of stairs into each walk. If you like, grab your iPod and turn on some fast-paced music to keep you company. Now go!


Have a healthful day!


LEX

Burgers With Blue Cheese Mayo and Sherry Vidalia Onions!

Photo Credit: Anna Williams; Styling Credit: Pam Morris

It's barbeque season! And we all know how unhealthy traditional barbeque can be. Here is a delicious burger recipe that is great for a summer cookout. I found this recipe last year in my favorite cooking magazine, Cooking Light, and it quickly became a favorite in my home. The best thing about this recipe is that it doesn't take very long to execute. The other great thing is that it is pretty healthy. Try this burger, and I guarantee that it will become a favorite in your home as well!

In the spirit of full disclosure I must tell you that I always use ground turkey patties when making these burgers, and I always use a George Foreman grill to cook them...don't be judging! Enjoy!

Ingredients (Serves 4)

  

- 1/2 cup (2 ounces) crumbled blue cheese

- 1/4 cup canola mayonnaise 

- 2 teaspoons chopped fresh thyme, divided 

- 1/4 teaspoon hot pepper sauce (such as Tabasco) 

- 1 pound lean ground sirloin (I use ground turkey!)

- 1 teaspoon black pepper, divided 

- 1/8 teaspoon kosher salt 

- 1/2 teaspoon extra-virgin olive oil 

- 4 (1/4-inch-thick) slices Vidalia or other sweet onion 

- Cooking spray 

- 2 teaspoons sherry vinegar 

- 4 (1 1/2-ounce) whole-wheat hamburger buns, toasted 

- 2 cups loosely packed arugula

Recipe

1. Preheat grill to medium-high heat.
2. Combine 1/2 cup blue cheese, mayonnaise, 1 teaspoon thyme, and hot pepper sauce in a small bowl; stir well.
3. Divide beef into 4 equal portions, shaping each portion into a 1/2-inch-thick patty. Sprinkle beef evenly with 1/2 teaspoon black pepper and salt.
4. Brush oil evenly over both sides of onion slices; sprinkle with remaining 1/2 teaspoon pepper. Place the patties and onions on grill rack coated with cooking spray; cover and grill for 3 minutes on each side. Set patties aside; keep warm. Place onion slices in a zip-top plastic bag; seal. Let stand 5 minutes; toss with remaining 1 teaspoon thyme and vinegar.
5. Spread cut sides of buns evenly with mayonnaise mixture. Arrange 1/2 cup arugula on bottom half of each bun; top with 1 patty, 1 onion slice, and bun top.

If you try this out, please let me know how you like it. To view this and other great recipe on the Cooking Light website, Click Here!

LEX

Morning Challenge!

 Good Morning! Over the next couple of weeks, I am going to be presenting you all with morning challenges that will, ideally, prepare you for the Drop 10 Challenge beginning on August 1, 2012. This morning's challenge...find a healthy buddy! Easy right? 

Now, what should you be looking for in a healthy buddy? Someone who shares similar health and fitness goals as you. Someone who can motivate you and you them. Someone to fuss at you when you begin talking yourself out of going to the gym. Someone to run around the track with you. Someone to give you the side-eye when you go for an extra serving of cake...you get it right! 

So this morning I challenge you to find a healthy buddy. Studies have shown that having a healthy buddy can motivate you and help you to achieve your health and fitness goals. Sometimes, having that motivational source is the difference between you sticking with it, and letting it go. So, think about it...find a buddy...get her on board...and get ready to drop 10! Have a great morning!

LEX

GNC's Total Lean Shake...A Great Post-Workout Snack!

Good Evening! I hope that you all have had a productive and healthful day! Before I hit the sack, I wanted to share with you my absolute favorite post-workout snack. After working up a sweat at the gym, park, or wherever I end up, I like to drink a cold bottle of GNC's Total Lean Shake...chocolate is my flavor of choice! 

I love this shake! Not only does it taste delicious, but it is jam packed with the vitamins and minerals. And at 170 calories per serving, it is a perfect snack. Want to know more? Here's what the GNC website says about its Total Lean Shake:

"GNC Total Lean™ Lean Shake™ is complete with well-balanced ratios of high quality protein, vitamins, minerals and fat. Proven effective for weight loss, Lean Shake can also help support normal, healthy cholesterol levels, lean muscle mass and a healthy metabolism. When used in conjunction with the provided meal and exercise plan, this delicious oat-based shake can help you achieve and maintain your weight loss goals. It features a patented fiber-rich blend that increases your feeling of fullness and satiety so you eat less and wait longer between meals. This combination of functionally-specific fibers includes oat beta-glucan. Oat beta-glucan is a naturally-occurring and powerful soluble fiber found in oat bran; it is known as a low-glycemic fiber that supports normal, healthy blood glucose levels. Oat bran and fiber have a slower and more sustained effect on blood sugar and energy levels than when consuming high-glycemic carbohydrate food such as pastries, breads or pasta."

You can find the Total Lean Shake at your local GNC in Chocolate, Strawberry, or Vanilla flavors. You have the option of purchasing a 4-bottle pack, a 12-bottle case, or in a powder form that you mix as needed. Check them out for a great meal replacement, or a post-workout snack!

Have a great evening!

LEX