Healthy Halloween: Brownie Snack Cake

Yield: 12 servings (serving size: 1 wedge)

Ingredients

• 3/4  cup  sugar
• 1/4  cup  vegetable oil
• 1/4  cup  plain fat-free yogurt
• 1  teaspoon  vanilla extract
• 3  large egg whites
• 1/2  cup  all-purpose flour
• 1/3  cup  unsweetened cocoa
• 1/4  teaspoon  salt
• 1/4  teaspoon  baking powder
• Cooking spray
• 1 1/2  cups  powdered sugar
• 2 1/2  tablespoons  skim milk
• 1  teaspoon  unsweetened cocoa

Preparation

Preheat oven to 375°.
Combine first 5 ingredients in a medium bowl; beat at medium speed of a mixer until well-blended. Combine flour, 1/3 cup cocoa, salt, and baking powder; stir well. Add flour mixture to sugar mixture, beating just until blended.
Pour batter into a 9-inch round cake pan coated with cooking spray. Bake at 375° for 25 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan, and let cool completely on a wire rack.
Combine powdered sugar and milk; beat at low speed until smooth. Spread 1/2 cup powdered sugar glaze over top of cake. Add 1 teaspoon cocoa to remaining sugar mixture, stirring with a whisk until blended. Spoon into a small zip-top plastic bag. Snip off 1 corner of bag, making a small hole. Starting in center of cake, pipe frosting in 4 concentric circles. Starting at center circle, pull a wooden pick or tip of a knife through circles at regular intervals to edge of cake to form a "web" design.

Nutritional Information

Calories:  186 (24% from fat)

Fat:  5g (sat 1g,mono 1.4g,poly 2.2g)

Protein:  2.5g

Carbohydrate:  33.3g

Fiber:  0.1g

Cholesterol:  0.0mg

Iron:  0.7mg

Sodium:  69mg

Calcium:  25mg

Cooking Light, OCTOBER 1996

Camper Spotlight: Ernie South

Peachtree City boot camper Ernie went from 230 lbs to 195 lbs but that's not all he was able to lose-read his story of decreasing his medications and fitness journey below.

WHAT BROUGHT YOU TO OPERATION BOOT CAMP?
After getting to the heaviest weight of my life, 230lbs., I had managed on my own to get down to 195lbs. but couldn’t seem to get any lower. I knew I needed some help and that’s when I found OBC via an internet search.

HOW LONG HAVE YOU BEEN CAMPING?
I started in February 2010. On my 4th day of camp, I sprained my ankle and had to take a month off. During this time I received numerous emails from the instructors and some of the campers inquiring about my recovery and providing words of encouragement. I’m now into my 6th month of OBC and am proud to say I have not missed a single day of camp.

WHAT WERE YOUR GOALS YOUR FIRST MONTH?
Each month I set at least 2 specific goals; even if I don’t achieve them by the end of camp I am much closer to them than what I was at the beginning. In my 1st log book my goals were to lose 10lbs. and improve my mile run time by 1 minute. By the end of the 1st camp I had lost 15lbs and ran the mile 2 minutes faster. I continue to see improvements in my fitness each month; in Oct., I ran a half marathon!

WHAT HAS BEEN THE MOST SURPRISING THING ABOUT OPERATION BOOT CAMP?
The most surprising thing to me about OBC is how much fun it is. Sure, getting up each day to make it to camp by 05:15 a.m. can be a challenge, but by the end of the workout I feel great. Also, there is not a day goes by where I don’t find something to laugh about during the workout.

HOW HAVE INSTRUCTORS HELPED YOU?
The help and encouragement you receive from the instructors is the primary reason why I continue to come back to camp each month.

HOW HAS YOUR LIFE BEEN IMPACTED BY OPERATION BOOT CAMP?
When I 1st started OBC I was taking 4 different medications for health reasons. Since that time, my Dr. has reduced my medications to the point that I’m now only having to take 1 of these and that particular one the dosage has been cut in half twice! My goal is to be completely off meds within a few months.

WHAT HAS BEEN THE MOST CHALLENGING PART OF OPERATION BOOT CAMP?
The most challenging aspect of OBC for me has been the nutrition piece of it. At one point in my life I did exercise, but I’ve never purposely considered eating right until I started OBC.

ANY UNEXPECTED BENEFITS?
My wife and daughter, who is living at home while she attends college, have both benefited nutrition wise as a result of the change in my eating habits.

WHAT’S YOUR FAVORITE WORKOUT?
I would say my favorite workouts are those that involve both anaerobic and aerobic exercise. For example, the one we call 20-20-20.

Cowboy Caviar

Are you looking for a great appetizer for a football party or tailgate.  This is an easy, fun and delicious treat!
Cowboy Caviar starts with a spicy base of black-eyed peas, tomatoes, corn, and avocado. Scoop it up with tortilla chips for an appetizer, or add cabbage and it becomes a coleslaw.

Yield: Makes 10 to 12 appetizer or 6 salad servings

Ingredients

• 2  tablespoons  red wine vinegar
• 1 1/2  to 2 teaspoons hot sauce
• 1 1/2  teaspoons  salad oil
• 1  clove garlic, minced
• 1/8  teaspoon  pepper
• 1  firm-ripe avocado (about 10 oz.)
• 1  can (15 oz.) black-eyed peas
• 1  can (11 oz.) corn kernels
• 2/3  cup  thinly sliced green onions
• 2/3  cup  chopped fresh cilantro
• 1/2  pound  Roma tomatoes, coarsely chopped
• Salt
• 1  bag (6 oz.) tortilla chips or 2 cups finely shredded cabbage

Preparation

1. In a large bowl, mix vinegar, hot sauce, oil, garlic, and pepper. Peel, pit, and cut avocado into 1/2-inch cubes. Add to vinegar mixture and mix gently to coat.
2. Drain and rinse peas and corn. Add peas, corn, onions, cilantro, and tomatoes to avocado; mix gently to coat. Add salt to taste. Serve pea mixture with chips as an appetizer, or add cabbage and mix to make a salad.
Nutritional analysis per appetizer serving.

Nutritional Information

Calories:  159 (42% from fat)

Protein:  3.9g

Fat:  7.3g (sat 1.3)

Carbohydrate:  22g

Fiber:  2g

Sodium:  272mg

Cholesterol: 0.0mg

Leslee Mendel Coy, Lake Forest, California, Sunset, MARCH 1997

Anaerobic Exercise Vs Aerobic Exercise - Which is Better For You?

by Shin Ohtake

http://www.criticalbench.com/anaerobic_aerobic_exercise_better.htm

Spicy Tomato and White Bean Soup

Fall is here and I LOVE soup.  One pot, many days and nights meals!

Pair this soup with a simple grilled cheese sandwich for a quick and satisfying meal.

Yield: 4 servings (serving size: 1 cup)

Ingredients

• 1  (14-ounce) can fat-free, less-sodium chicken broth, divided
• 2  teaspoons  chili powder
• 1  teaspoon  ground cumin
• 1  (16-ounce) can navy beans, drained and rinsed
• 1  medium poblano chile, halved and seeded
• 1/2  onion, cut into 1/2-inch-thick wedges
• 1  pint grape tomatoes
• 1/4  cup  chopped fresh cilantro
• 2  tablespoons  fresh lime juice
• 1  tablespoon  extravirgin olive oil
• 1/2  teaspoon  salt
• Cilantro sprigs (optional)

Preparation

Combine 1 cup broth, chili powder, cumin, and beans in a Dutch oven over medium-high heat. Combine remaining broth, poblano, and onion in a food processor; pulse until vegetables are chopped. Add onion mixture to pan.

Add tomatoes and cilantro to food processor, and process until coarsely chopped. Add tomato mixture to pan; bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are tender. Remove from heat; stir in juice, olive oil, and salt. Garnish with cilantro sprigs, if desired.

Nutritional Information

Calories:  157 (25% from fat)

Fat:  4.3g (sat 0.6g,mono 2.6g,poly 0.6g)

Protein:  8.1g

Carbohydrate:  23.1g

Fiber:  6.7g

Cholesterol:  0.0mg

Iron:  2.4mg

Sodium:  828mg

Calcium:  65mg

Nancy Hughes, Cooking Light, AUGUST 2006

In Worries About Sweeteners, Think of All Sugars

By TARA PARKER-POPE

This article is a wonderful analysis of high fructose corn syrup as opposed to every other type of sugar.  Shared with us from a Medical Nutrition Therapy professor, enjoy!

http://well.blogs.nytimes.com/2010/09/20/in-worries-about-sweeteners-think-of-all-sugars/