Trying to lower your carbs this year?  Check out this pasta alternate from clumsywarrior.com

clumsywarrior.com

Zucchini Carbonara

Ingredients (1 serving for a light dinner)
1 zucchini, ribboned
half yellow onion, diced
1 clove garlic, minced
2 stripes of bacon
1 egg yolk
2 table-spoon of olive oil
1/8 cup heavy cream
parmesan cheese, shaved
salt and pepper

get the how to!

Travel Fitness: A Plan of Action to Keep You Active

Traveling can easily get you out of your routine so here are a few tips to keep you in motivated and ready to exercise while traveling for the holidays!

Travel Fitness: A Plan of Action to Keep You Active

It is easy to let a vacation or business trip destroy your fitness schedule and eating habits, but why let something as rewarding as a vacation or as exciting as a business trip leave you feeling unhealthy upon return?

With a little research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter where you travel, and you can come home feeling more healthy and energized than when you left.

Nature’s Playground and Man’s Monuments

There is no excuse for not finding places to exercise when every city has a great staircase, stadium or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running or even hiking. Ask the hotel concierge if there are parks or trails nearby; or if you have ventured to the mountains, ask for a map of local hiking trails.

It is also a good idea to ask the concierge for a map of the city to find out how many of your destinations are reachable by foot. (Walking will increase your fitness and decrease your taxi fares.)

Prior to departure on your trip, find out if your hotel has a workout facility and a pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee.

There are no limits to the exercise you can do while exploring new territory. Make the most of your trip, and get to know the city by foot.

Prepare for Power, No Excuses

If your hotel doesn’t offer fitness accommodations, bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.

With the exercise tube and a prearranged plan to keep you motivated, you can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions for each body part.

And, of course, body-weight exercises such as push-ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time each day or every other day to do your strengthening and cardiovascular routines (a good plan is to alternate days between the two).

Remember that the 20 to 60 minutes you spend working out each day is for you, and try to stay on schedule.

Have Fun

Be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.

Whether your trip is for business or vacation, remember that you should have some time for yourself every day. Why not dedicate that time to improving your health and making yourself feel better?

Nutrition Road Tips

Always drink plenty of water, particularly if you’re flying.

Conjure up a healthy meal in your mind prior to entering a restaurant, and stick to your plan as closely as possible.

Try to eat at least three times per day to keep you from feeling famished and overindulging at any one time.

Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar.

Go ahead and splurge on regional dishes or local cuisine, but balance your diet by choosing lower-calorie foods at other meals.

Additional Resources

Schlosberg, S. (2002). Fitness for Travelers: The Ultimate Workout Guide for the Road. Boston: Houghton Mifflin Books. Available at www.acefitness.org.

About.com: www.exercise.about.com/cs/fittingitin/a/ontheroadex.htm

Mushroom-Stuffed Pork Tenderloin

• Try this great alternate to the turkeys and ham!
• 
  
• 5 tablespoons extra-virgin olive oil, plus more for brushing
• 4 slices bacon, chopped
• 8 ounces cremini mushrooms, thinly sliced
• Kosher salt and freshly ground pepper
• 1 clove garlic, finely chopped
• 1 tablespoon breadcrumbs
• 1/2 cup chopped fresh parsley
• 2 pork tenderloins (2 to 2 1/2 pounds total), trimmed
• 1/2 teaspoon grated lemon zest

Get the how to from foodnetwork.com

Weekend Challenge

Tabata Squats
20 seconds to do as many good squats as you are able
10 second rest
8 rounds

33% of All U.S. Cancer Deaths Linked to Diet & Exercise

Many of us are motivated to work out and participate in boot camps to "stay healthy" but rarely do we think about what that means or what we're actually doing for our bodies beyond the physical look of them.  Read this article from Emory University's Tiffany Barrett to find out how you're reducing your risk of cancer when you're out yelling "hooah!"

33% of All U.S. Cancer Deaths Linked to Diet & Exercise

Studies consistently show that a good diet and regular exercise can reduce your risk of heart disease, but did you know you can also reduce your risk of cancer by eating well and regularly exercising? Our genes play a large role in whether we develop cancer (some cancer types more than others), but studies show, and our experts at the Winship Cancer Institute confirm, we can take action to lower our risk of developing many cancer types. By avoiding tobacco products, maintaining a healthy weight, eating a healthy diet and staying active, you can dramatically reduce your risk of dying from cancer.

I hosted an online chat on the topic of healthy eating during the holidays this week, and in it we covered lots of topics related to nutrition, health, exercise and wellness. Below are some of the most important takeaways from the chat for you to apply not just during the holidays, but year round!

Exercise: 

• Achieve and maintain a healthy weight. We may tire of hearing it, but maintaining a healthy body weight is essential to your health.
• As many as 1 out of 5 of all cancer-related deaths are linked to excessive body weight. Obesity is clearly linked with increase in several types of cancer, including breast, colon and rectum, edometrial, esophageal, kidney and pancreatic cancer.
• Regular physical activity is critical to your health and wellness. Physical activity can help reduce the risk of breast, colon, endometrial and prostate cancers.

• Adults should try to exercise for either 75 minutes per week at high intensity, or at least 150 minutes at moderate intensity each week. The latter equates to just two and a half hours of walking.
• Children should exercise one hour each day at moderate intensity, but 3 days a week at high intensity, and limit sedentary activities such as sitting, lying down, playing video games, watching TV, etc.

Nutrition:

Maintain healthy eating habits by emphasizing consumption of a wide variety of fruits and vegetables. As I mentioned in the chat, all fruits and vegetables have protective and preventive cancer benefits. Here are some guidelines to consider when it comes to nutrition:

Continue reading . . .

Granola Clusters

With the craziness of the holidays-or any busy period-it can be more challenging to stay on track with our eating.  Try whipping up a batch of these Granola Clusters from multiplyDelicious.com for some on the go snacking or even a gift.

from multiplydelicious.com

1 cup rolled oats (I used gluten-free oats)

1 cup quinoa flakes

1/2 cup mini semi sweet chocolate chips (I used Enjoy Life Chocolate Chips)

1/4 cup dried blueberries (or cranberries)

1/4 cup roasted almonds, chopped

1/4 cup pumpkin seeds

1/4 cup pecans, chopped

1/4 teaspoon salt

1 teaspoon ground cinnamon

1/3 cup honey

1/3 cup maple syrup

1 tablespoon grapeseed oil

1 teaspoon vanilla extract

Get the how to at multiplyDelicious.com 

Weekend Challenge

10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups

Running in Reverse

If you've ever been to one of our sessions, it's quite likely you have spent some time back pedaling.  Check out this article from the nytimes online to find out some of its benefits.

By Gretchen Reynolds.  This column appears in the Dec. 9 issue of The New York Times Magazine.

Backward running, also known as reverse or retro running, is not as celebrated as barefoot running and will never be mistaken for the natural way to run. But a small body of science suggests that backward running enables people to avoid or recover from common injuries, burn extra calories, sharpen balance and, not least, mix up their daily routine.

The technique is simple enough. Most of us have done it, at least in a modified, abbreviated form, and probably recently, perhaps hopping back from a curb as a bus went by or pushing away from the oven with a roasting pan in both hands. But training with backward running is different. Biomechanically, it is forward motion’s doppelgänger. In a study published last year, biomechanics researchers at the University of Milan in Italy had a group of runners stride forward and backward at a steady pace along a track equipped with force sensors and cameras.

They found that, as expected, the runners struck the ground near the back of their feet when going forward and rolled onto the front of their feet for takeoff. When they went backward though, they landed near the front of their feet and took off from the heels. They tended to lean slightly forward even when running backward. As a result, their muscles fired differently. In forward running, the muscles and tendons were pulled taut during landing and responded by coiling, a process that creates elastic energy (think rubber bands) that is then released during toe-off. When running backward, muscles and tendons were coiled during landing and stretched at takeoff. The backward runners’ legs didn’t benefit from stored elastic energy. In fact, the researchers found, running backward required nearly 30 percent more energy than running forward at the same speed. But backward running also produced far less hard pounding.  Keep Reading . . . 

Shredded Brussels Sprouts

After having shredded brussels as my chosen side for lunch I couldn't believe how much I enjoyed them.  I've always been a fan but shredding them really rocked my world.  Check out the recipe below from allrecipes.com to make your own version.

1/4 lb sliced bacon
2 TBS butter
1/3 c pine nuts
1 lb brussels sprouts, cored & shredded
1-1/2 green onions, minced
1/4 tsp seasoning salt
pepper to taste

Get the how to HERE. 

Weekend Challenge

50 burpees
50 situps
50 box jumps 
50 toes to bar
50 squats
50 lunges

'Tis the Season to Be Stressed: A Survival Guide

by Arianna Huffington from Huffington Post Healthy Living

The holiday season is upon us -- a time to lovingly connect with family, to relax, recharge and emerge happy, content and revitalized. Just kidding. In fact, of course, it's usually the complete opposite. But why is that? What is it about special occasions -- whether it's holidays or weddings or birthdays or even just dinner parties -- that fill us with such stress? Instead of leaving us recharged, the holiday season is more likely to leave us drained. Or "blorft," as Tina Fey calls it. "'Blorft' is an adjective I just made up," she writes in Bossy Pants, "that means 'Completely overwhelmed but proceeding as if everything is fine and reacting to the stress with the torpor of a possum.'" Most of us have been there, felt that. And many will be blorft again this week, as the harried prep for Thanksgiving unofficially marks the opening of the Stress Season that will last through New Year's Day, when we can officially start feeling guilty about breaking the resolutions we'll make in response to the stress-induced overindulgence of the holiday season.

So that's why this is the perfect moment -- right before it all starts -- to slow down and reflect on why what should be a time of generosity, celebration, and coming together so often becomes a time of high anxiety. It's also a moment to focus on the steps we can take to truly enjoy the holiday season. Because it's not just enjoyment that holiday stress can take from us, but our health, as well. In the American Heart Association's journal, Circulation, Dr. Robert Kloner coined the maladies the "Merry Christmas Coronary" and the "Happy New Year Heart Attack" to describe the increase in cardiac problems during the holiday season -- so there's a lot more at stake than dealing with your mother-in-law's passive-aggressive compliments ("I didn't know you could do this with a turkey -- so creative!").   Get the rest from huffingtonpost.com  

Lemony Chicken Saltimbocca

• Check out this quick dinner dish from cookinglight.com that promises to be a family favorite!
• 
  
• 4 (4-ounce) chicken cutlets
• 1/8 teaspoon salt
• 12 fresh sage leaves
• 2 ounces very thinly sliced prosciutto, cut into 8 thin strips
• 4 teaspoons extra-virgin olive oil, divided
• 1/3 cup fat-free, lower-sodium chicken broth 
• 1/4 cup fresh lemon juice
• 1/2 teaspoon cornstarch
• Lemon wedges (optional)

Get the how to for this delicious dish!  

Raise Your Athletic IQ

from RunnersWorld.com read this quick article to avoid meltdowns while running-or boot camping!  

Whether you're trying to finish your first race, nail a PR, or increase your weekly mileage, runners who are most successful in achieving their goals have a high "athletic intelligence." That's a catchy way of saying these athletes are skilled at reading their body's cues and making the necessary on-the-spot adjustments–to pace, form, or attitude–to power through their workouts and races, says Dominic Micklewright, Ph.D., a sports psychologist at the University of Essex in the United Kingdom. Here's how you can raise your athletic IQ to reach your full performance potential.

Tune Into Your Body
Many runners try to ignore the various twinges and aches they experience during a workout. Rather than spending the run dismissing these sensations, "pay attention and learn what they mean," says Micklewright. Your goal is to get to the point where you know your body so well that you can distinguish between the fatigue and muscle burning that's part of pushing through or what could be the start of an injury. "It's only by listening to your body's cues that you know what they're telling you," he says.

[IQ Booster] Leave Your Tech Devices at Home
At least for the next few workouts, says John Raglin, Ph.D., a sports psychologist at Indiana University. You'll learn to rely less on the objective data you're receiving from your heart-rate monitor or GPS and more on the wisdom your body is providing. It also helps to do a self-check every mile or so, adds Cindra Kamphoff, Ph.D., a sports psychology consultant and professor at Minnesota State University. "Just take a moment to consider how your legs feel, how your heart feels," she says. "That way you're reminding yourself to take in those body cues and decide what to do with the information–push through, back off, bail."

Plan for (a Little) Pain
Running your PR is going to hurt–sometimes a little, sometimes a lot. If you expect and prepare for discomfort, "then you can reframe how you think of pain," says Kamphoff, who's studied the mental strategies of both recreational and elite marathoners. This kind of preparedness also teaches you what you're capable of tolerating. "Pain you expect is easier to cope with, especially if you're confident you can handle it," Micklewright says. Studies show that recreational runners tend to listen to music or daydream to distract their minds from their pain, whereas top runners zone in on it. "Many elites tell me they push harder to overcome discomfort," says Kamphoff. "So they're stepping it up a notch, and say they soon feel better."

keep reading at runnersworld.com 

Creamy Pumpkin-Red Pepper Soup

Photo: Johnny Autry; Styling: Cindy Barr

• 3 cups chopped peeled fresh pumpkin
• 2 1/2 cups chopped red bell pepper
• 1 1/2 cups chopped peeled sweet potato
• 1/4 cup chopped green onions
• 1 teaspoon five-spice powder
• 1 teaspoon ground cumin
• 2 teaspoons olive oil
• 1 teaspoon minced fresh garlic
• 3/8 teaspoon salt, divided
• 5 cups no-salt-added chicken stock (such as Swanson)
• 1 tablespoon unsalted butter
• 1 tablespoon rosemary leaves (optional)

Get the how to for this delicious way to kick off your Thanksgiving or anytime you're feeling the need for something warm this winter by going to cookinglight.com 

Weekend Challenge

Run 200 meters, 50 squats, 3 rounds

Five Reasons to Run with Your Daughter

The author may have had daughters in mind but these reasons are great for ones for anyone to run!  From athleta.com

1. Running is about empowerment. Running does wonders for your body…sure. But the real wonder comes in how it makes a person feel. Running is feminism at its finest. When you run you OWN yourself, your body, your breath, your thoughts and your intention. Running with your daughter provides her with the experience of body ownership. I can make it run, leap, laugh, think and sweat. I am one with it. It’s mine. I own it.

2. Running together is time together. The T.V. is off. The to-do list, cell phone, homework, housework and bills are at home. For thirty minutes, you’ve got the air around you, the sunshine, your feet, your breathing, your words, your voice and your hands should you want to hold each other’s. Running or walking together can satisfy that yearning you’ve both had to connect, love, share and just be… together.

3. Running is quiet. Do this. Don’t do this. Try this, Buy this. Eat this. Don’t eat this. Listen to this. Don’t say that. Lose Weight. Add these, Apply that to those. Take this. We are constantly hit by advertising messages that have, over the course of our “growing up,” replaced the “knowing and strength” of our own inner voice.  Running with your daughter provides an amazing opportunity to intentionally NOT talk–to just share the space, the time and the quiet. Who knows what your inner voice might tell you? “You’re beautiful just the way you are,” might actually be a phrase that makes its way back into your self-talk.

get the other two!

Healthy Roasted Butternut Squash Soup

There's a chill in the air and that makes it two things in the kitchen at my house:  crock pot time and soup!  Try this Roasted Butternut Squash Soup recipe from seriouseats.com and let it warm you all through the night!

• 
  1 1/2 tablespoons olive oil
• 1 three-pound butternut squash, peeled, seeded, and cut into 2-inch chunks
• 1 softball-sized sweet Vidalia onion, cut into chunks or rings
• 1 head garlic, cloves separated and peeled
• 3 1/2 cups stock, divided
• Salt and pepper
• 1 or 2 tablespoons cream or unsalted butter (optional)

get the easy how-to by following this link to seriouseats.com  

Weekend Challenge

Burpee Breakdown

10 leap frogs

10 inch worms

10 push ups

10 burpees

repeat 3x

Why running will be your new bestie this holiday season

I'm going to come clean about something.  I don't love running.  Before Operation Boot Camp I hated running.  I do love what running does for me.  Running gets me outside, it lets me explore my neighborhood or the city I'm visiting.  Running makes me stay healthy and it also makes me feel like I've evened the score on the sweets I love.  Something else I really appreciate about running is that it's an activity that people accept you doing alone, often don't want to join you but also acknowledge its importance.
So, no matter how much I will love spending time with my extended family members this holiday season I will pack my running shoes and sports bra.  Because when I need some breathing room I will hit the door and come home reinvigorated and ready for the next round of Taboo and family portraits.

Sage Stuffing

They're here again:  The Holidays!  With all the fun and festivities many of us get a little overwhelmed and, shall we say "off track" from our health and fitness goals.  We'll be posting a series of healthy holiday recipes for you to try to celebrate and stay on track.

Ingredients

30 slices (1 oz. each) day-old, whole-grain bread, crusts removed, cut into small cubes
1 Tbsp. olive oil
1 large onion, chopped
3 large celery stalks, chopped
1/3 cup coarsely chopped walnuts
1/2 bunch fresh sage, stems removed, coarsely chopped
3 cups hot low-fat, reduced-sodium chicken broth
1 egg, lightly beaten
1/2 cup dried cranberries or dried cherries, coarsely chopped
Kosher salt and fresh-ground black pepper to taste
Paprika 

Get the how to from diabetesforecast.com  

Weekend Challenge

For this weekend's challenge find a wall that is of proper height for dips and step ups.  Then do the following:

• Run 200 meters
• 1 minute Step Ups, alternating legs, fast!, reaching hands over head
• 1 minute Leg Tap Right Leg, stand with the wall to your right and extend your leg out straight and tap your pointed toe on the wall making sure you don't rest it there, it's just a quick tap!  
• 1 minute Leg Tap Left Leg, stand with the wall to your left and extend your leg out straight and tap your pointed toe on the wall making sure you don't rest it there, it's just a quick tap!  
• 1 minute Squats
• Run 200 meters
• 1 minute Push Ups
• 1 minute Push Ups feet on wall
• 1 minute Tricep Dips
• 1 minute Tricep push ups
• Run 200 meters
• 1 minute Plank
• 1 minute Right Side Plank
• 1 minute Left Side Plank
• Run 200 meters

How to Recover After a 5K

I'm sure you've seen the signs, flyers and received the emails advertising for one of the best parts of Fall:  5K Season!  Read this article by Eric Ammon from Active.com on how to properly recover after your 5k race.

So, you’ve just run a 5K. What do you do to help your recovery? Use these tips to bounce right back into pre-race shape:

Cool Down

After your race, don’t just stop running. It’s important for your muscles to cool down. Your cool down could simply be walking for five to 10 minutes or a slow run for a mile or two.

Whichever you choose, it’ll help get the lactic acid out of your muscles, prevent your muscles from tightening, and also keep the blood flowing through your system to help with muscle repair.

After the walk or slow run, some light stretching will help as well. Don’t stretch too vigorously—just enough to sooth your muscles. If you happen to have a massage stick or foam roller, take the time to roll out your muscles. Or give your legs a massage.

Eat

You may not have burned a ton of calories, but you still need to make sure you replace the calories you lost. You won’t need a lot, so look for things at the race that have extra nutrients such as oranges or bananas.

You may also want to pack your favorite energy bar to help refuel after your race. Be careful you don’t overeat. Just because you finished the race doesn’t mean you can eat like a king (or queen).

Hydrate

No matter what your speed was, you need to make sure you hydrate after your race. Replacing the fluids you lost is essential to help prevent any headaches, and muscle cramping.

Keep reading and get the other tips by following this link:  Active.com