Easy and Fast sweet Potato RECIPES...

Clean and microwave your potato for 5-8 minutes...(until soft) then add some sugar (splenda) and cinnamon.... It is filling...it makes a great side or a small meal....

Clean, cut your potato into chunks, put in a microwavable dish....toss with a little bit of Extra virgin olive oil, and cook in microwave (or oven) for about 30 minutes....after cooked....sprinkle a sweetner and cinnamon....

Clean and cut your potato....cook the potatoes the way you desire...and then instead of sugar and cinnamon....get a can of pineapple (perferably low or no added sugar) and then mash together with your potatoes.....

ENJOY....

Sweet potatoes are a true and enjoyable food....I am just sad that I just tried them....I missed out on a lifetime of good food and nutrients....

product of the week - VITALITY toothbrush

Your overall health is important to us....

and your oral health is no exception.....

I have done some research on manual and automatic toothbrushes...I found out that automatic toothbrushes make a difference. They work harder and get places that manual toothbrushes can't.

I recently bought a VITALITY toothbrush....and I LOVE IT.... It is pretty reasonable. It is about $20 for the brush and everything that you need. You will definitely see and feel the difference within the first use....

ANOTHER HINT - if you start to feel hungry....go BRUSH YOUR TEETH....you are more likely not to eat anything if you have brushed your teeth...and that minty flavor might actually satisfy your hunger...

try it out or tell me other ones that you like....

Wear some GREEN to RAISE some GREEN

Wear GREEN to raise some GREEN

Wear your GREEN to help raise money for a sweet lil’ girl, Jayla Cabler, and her family. Many of you might know….Jayla Cabler has been struggling to regain her health for some time now. She is now at Cook’s getting the help and treatment that she needs to beat this disease and illness. As you all know, Jayla was diagnosed in Jan of 2008 with a horrible disease called Myasthenia Gravis which affects her muscles through out her body...and last Saturday morning...the most horrible moment of all came for her family when the muscles that she needed in order to help her breathe were affected...

So F3 along with First Bank and Trust are donating a $1 for each person that comes in with GREEN on to workout. Just think….you and Jayla will both benefit from you working out at F3…..

Make sure you sign in on the GREEN SHEET….

Who said it doesn’t pay to workout….

Jayla is the daughter of Amber, F3 family member, and Justin Cabler. AND.....GREEN is Jayla's favorite color.....

Eat Smarter, NOT LESS

Some people have it easier than others......

but it is something most people need to be smart about......

WHAT'S FOR DINNER....

Have an EVERYDAY strategy....

start with a healthy breakfast.....Try to have a meal without much sugar....the more sugar you have in the morning....the more you will CRAVE it throughout the day....

try eggs (perferably egg whites), toast (perferably WHOLE WHEAT, Ezekial bread) with Honey. It tastes good and should hold you off until lunch...

VEG OUT....

I encourage you (and your family) to have atleast 1 FRESH veggie or fruit on your plate... That will help you fill up on non-fattening foods. That veggie doesn't need to be mashed potatoes or covered with butter.....Try Mrs. Dash spices, dry RANCH dressing, or other non-fat or low-calorie sauces.

GIVE into your URGES....

Don't deprive yourself of your favorite foods....just try to keep them to a minimium or try to come up with a healthy alternative....

CLEAN OUT THE CABINETS...

Don't keep things in the house that will always tempt you....My WEAKNESS is Little Debbie's Oatmeal Creme Pies.....I could eat the whole box in one sitting....so I won't buy them....I buy something else that is not as tempting...

CHEW your WAY thru the DAY....

I totally recommend having gum at every turn of your day....put some in your desk, car, purse, pocket, house, gym bag.....EVERYWHERE.....If you feel the urge to grab a snack....grab a piece of your favorite gum....and it will trick your tummy....IT WORKS....

Chugga...LUG....

TRY to drink a glass of water before your meal....and one during....this will fill you up...without any calories or fat....also....if you feel hungry first try to drink some water....(that hungry sensation sometimes is triggered by THIRST)

Eating is more than half the battle in losing and keeping off weight....

That 30 minutes on the treadmill means nothing if you go straight to the frig when you get home to get that piece of FRIED chicken....

Think about it....just be smart....

Special REQUEST...

I know that this post is unusual for this website....

but I would like to ask for your prayers....

I got a message this morning that one of our F3 family members' daughter is very SICK and needs all our prayers. She is a sweet little girl and she is fighting for her life....

I just wanted to ask a favor....

Please say a little prayer when you have a chance for this little girl and her entire family....

PRODUCT OF THE WEEK - Green Bags

We are getting closer to SUMMER and fresh PRODUCE season....

It is always the best thing to have on your plate ......

FRUITS and VEGGIES

As we all know, they are very expensive and if you don't eat them fast....

THEY RUIN and that leads to wasteful and an excuse

NOT TO BUY fresh fruit....

I am always looking for products that make my life easier and better....

so I saw the GREEN BAGS at the store and decided to try them....

THEY WORK....

I love them...

I also used them for storing my leftover tossed salad....

and it was just as CRISP the next day....WOW

so...HINT.....cut up your fruit and veggies and store in the bags...

so when you are cravin' FOOD you can have a HEALTHY....low fat.....low calorie.....SNACK

The are reusable and fairly reasonable....

They were about $10 for 20 bags....but again they are reusable....rinse them off and set out to dry......Let me know what you think....but they are well worth the money....

soothe those TOES with this week's product of the week

As I was sitting down with my Saturday morning coffee, I was thinking "what I could put as my product of the week?".....and it kinda just came to me as I looked down......

My Pedi Egg Pampered Toes

They are the best. Some of you might know, but I have awful feet. I have huge uncomfortable bunions....crooked toes.....high arches......everything painful .....I have..... And did I mention I am pretty much on my feet ALL day.....so I am all about trying new products that will help relieve pain from my achy feet and body.... I have been doing some research and learned a lot about the YOGA TOES, but they are about $50 a pair.....I was actually about to order them....I was that desperate......and then I saw the Pampered Toes.....and they were only $10..... I thought to myself....I can handle spending $10 to see if they work........

AND THEY DO.....

Actually, my husband and I fight over them at night.... After a good workout, long day on your feet, or just a day in your everyday life....these are great. They are one size fits all. They are made out of a jell substance so they are comfortable. They suggest you wear them for 10 minutes at a time. They are made for you to actually sit and relax while you wear them.... Don't plan on doing anything for those 10 minutes.... I tried....and it was NOT GOOD.....

I have purchased some for the convenience of my clients and I will have them for sale at the gym. They are only $12 (tax included). I truly recommend them. Also, you can order them from the website or find them at Bed, Bath, & Beyond....

TRY them and let me know what you think....

Thin-n-Crispy BBQ Chicken Pizza Snack wedges

I am cravin' BBQ pizza from Schlotzky's......but since I can't just drive down the road.....and it is really high in fat and calories....so I found this recipe....







Ingredients-

1 - whole wheat flour (96% fat-free tortilla)

2 tablespoons BBQ sauce (7 grams of carbs or less per 2 tablespoons)

1/2 c (2 oz) finely shredded 2% fat Cheddar Cheese

2/3 c chopped grilled chicken breast

1/4 c slivered red onion

1 1/2 teaspoon chopped fresh cilantro leaves



Preheat the oven to 400 F.

Place tortilla on a small non-stick baking sheet. Bake for 4-5 minutes per side, or until crisp. If air bubble forms, poke them with a fork, then press out the air with spatula or oven mitt. Remove the sheet from the oven. Top the tortilla evenly with a layer of the sauce, cheese, chicken, onion, and cilantro. Bake for 2 to 4 minutes or until the cheese is melted. Slice and serve immediately. (I personally like to add jalapenos.)

Per serving - 381 calories, 45g protein, 32 g carbs, 9 g fat, 78mg cholesterol, 3g fiber, 861 sodium (8 weight watcher points)

COMPARED TO Schlotzsky's Sourdough BBQ pizza- 683 calories, 37g protein, 93g carbs, 15 g fat, 24mg cholesterol, 2g fiber, 2533 sodium (15 weight watcher points)

Share with us your favorite recipes....or send me recipes that you would like to be converted to a healthier option.

Sexy Arms....

It is getting close to summer time.......

that means

TANK TOPS, Sleeveless dresses, and we all hate the word

SWIMSUITS....

Simply changing your grip (or position/angle) on your barbell (dumbbell) workout and your arms will look sculpted in no time....

Barbell Bicep Curls

For best results, perform this workout once a week for 4 weeks. Perform each set one after the another..with only enough rest time to adjust your grip....Standing with your feet shoulder-width apart, grasp a barbell (or dumbbells) with a strong underhand grip. Keeping your elbows tight to your sides, curl up towards your shoulders. Hold a second, then lower slowly and repeat.

Set------------ Reps-------- Grip


Warm-up------ 10---------- Wide


Warm-up------ 10---------- Shoulder-width


1--------------- 8-10-------- Natural Grip (most comfortable)


2--------------- 8-10-------- 4-inches beyond shoulder-width grip


3--------------- 6-10-------- 2-inches beyond shoulder-width grip


4--------------- 6-10-------- Shoulder width


5--------------- 6-10-------- Narrow (hands about 4 inchese apart)






You can use dumbbells also.....instead of changing your grip....just change the angle of how your bring up and down your arms....

Self Massages for Athletes

check out this website for different massages that you can do on yourself (or if you're lucky, have someone do them while you relax.) These massages are designed for people with soreness from workouts, but anyone can use them....

Click on this link for more details....

Product of the week....

AbCoaster


I want to point out one of the machines that we have at the gym. It is amazing, fun, and it works.....It has been recommended by many fitness magazines and fitness experts. I don't consider myself an expert, but I do consider myself a normal person with normal wants and needs. I have truly noticed the difference on myself and my husband. Check it out.... I recommend doing atleast 15 to the front, then the left side, and repeat on the right side.


The SLOWER the better......you MIGHT see someone doing the machine fast and then faster.....that is not correct. You won't receive the benefits of the machine....

Check out the Ab Coaster website for more details.

I want to hear from you.... try it out....and let me know what you think....but remember.....don't just to this machine....change it up......there are so many different ways to exercise your abs....

do you LIVE out of your car?

If it seems like you spend more time in your car than your house.....you probably do....In fact....the US Census Bureau estimate that most of us spend 100 plus hours behind the wheel each year. So here are a couple things you can do to make your time in the car benefit you other than hurt you....

SIT UP TALL....with your shoulders pulled back...inhale as you pull your abs up and in toward your spine. As you hold in your stomach, keep your spine lifted and shoulders back and slowly count to 3. Then slowly exhale. Repeat the move 5 times or until the light changes.....

I DON'T have the time.....to workout....

Here are a couple tips on making time for you, your health, and your workout. Check out these surprisingly, totally doable, time-saving strategies.... If you put these in your life, you can nearly create that hour (or 30 minutes) of free time to devote to your NEW fitness goals.

1. Downsize your TO-DO list - Make a list of 5 (just 5) MUST accomplish list. Your list should fit on a large post-it note....if is doesn't bump it to the next day....
2. Get off the phone - don't spend all your free time catching up with your friends.....or if you have to....talk while you are picking up the kids....and other times...
3. Maximize your weekends - a lot of people take off the weekend from the gym.....you can...only if you workout on the weekdays....weekends are usually not as full of MUST GO'S and DO's. You can also put your exercise into good work around the house and/or yard. Go to the park with the kids....
4. Monitor your EMAIL time - pick a couple times in the morning, afternoon, and night to check your email....(about 5 email checks a day) You should be able to free up 15 minutes...
5. Give yourself a Takeout PASS - many of us stress about "What's for Dinner?" and just skip the gym and go to the store....Give yourself a pass for 1 night a week to eat out....but don't eat JUNK.
6. Research as shown that people that make time for their workout in the morning.....will sleep as much as those who don't.....set your alarm for 30 minutes earlier than you normally would....you should get that same amount of sleep if you didn't.....(and you quality of sleep is even better)
7. Have a plan....you are more likely to exercise if you have planned ahead and designated a time for fitness. Meet a friend, plan it around your kids activities, or even your favorite TV show.....Book in advance, and you'll be more likely to make it happen. Set your clothes out....or pack them to take them with you to work.....
If you have any other tips....share with us....

this week's BIGGEST LOSER winner is....

Congrats to this week's

F3 Biggest Loser

AMBER CABLER

lost almost 5 lbs

Great job!

Reminder - to be eligible for prizes (CASH)

you need to weigh-in every MONDAY....

Contest ends March 30th..

Look at those abs...

Your core is SO important in lots of ways..... (did you know that you had 29 muscles in your core region...? ) The following exercises will help you work them.... The PLANK with side leg touch - hold the plank position and then lift right lef out to right side, and touch floor with toes. Bring leg back to center then move left leg out to left side. Do equal reps....REPEAT 2 sets of 8 reps with one minute rest between sets... (AVOID arching back)

ALSO....in the plank position...alternate bringing your knees to your chest.....3 sets of 15 (each side)

Another favorite of mine....that works on your "love handle".... bring your knee to your side trying to get your knee to your shoulder.... do 13 set of 15 on the right side then go to the left side....repeat twice......

Wall Squat with Ball press....Hold ball in both hards at chest level, and stand with back flat against the wall. Slowly squat until thighs are parallel to the floor while bringing the ball over your head. Repeat two sets of 12 reps with one minutes of rest between sets...

Ball curl and twist.....Cross your knee and bring your opposite elbow to your opposite knee....Repeat 3 sets of 15 ... 1 minute rest between sets...



Bicycle with twist - laying on your back alternate bring your knees up while taking the ball from side to side....Repeat 3 sets of 15 (each side).... rest 1 minutes between sets...

Ball Transfer - laying on your back....put the stability between your hands.....bring your arms up and meet your legs in a pike position. Transfer the ball from your hand to your legs. Take your legs down close to the ground (without touching the floor) and your hands back over your head (without touching the floor) Repeat 3 sets of 15...Rest 1 minutes between reps..

Find your ideal weight

I really needed this post....Everyone needs to read this...

check out this link....

Remember - your IDEAL weight is not the same as others....

Healthy Recipe - Sloppy Joe Meat Loaf

Meat loaf is one of my favorite meals.... And just think leftovers...make a great sandwich...

2/3 c old fashioned oats

1/3 c + 1/4 c + 1/4 c canned sloppy joe sauce

2 large egg whites, (lightly beaten)

1 lb 96% lean ground beef

1/3 c minced green bell pepper

1/4 cup finely chopped sweet onion

1 clove fresh garlic (minced)

Preheat the oven 350 F degrees. Lightly mist a 9" x 5" x 3 non stick loaf pan (slightly smaller one is OK0 with olive oil spray.

In a medium mixing bowl, combine the oats, 1/3 c + 1/4 cup of the sloppy joe sauce and the egg whites. Lets the mixture stand for 3 minutes or until the oats begin to soften. Add the beef, bell pepper, onion. and garlic. With fork or clean hands, mix the ingredients until well combinesd..

Transfer the mixture to the prepared pan and spread so that the top is flat. Spread the remaining 1/4 c sloppy joe sauce evenly over the top. Bake for 30 minutes, or until the meat is no longer pink in the center. Let sit for 10 minutes. Cut into 8 slices and serve.

I recommend serving it with fresh (or canned) green beans, a fresh tossed salad.....(go light on the dressing)

Eating fundamentals.....

Depending on your sex and your age.....there is a set recommended diet....

Women
(ages 25-50)

calories - 2,000
protein - 50g
fat - 65g or less
saturated fat - 20g or less
carb - 304 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 18 mg
sodium - 2,300 mg or less
calcium - 1,000 mg

Women
(over 50)

calories - 2,000 or less
protein - 50g or less
fat - 65g or less or less
saturated fat - 20g or less
carb - 304 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 8 mg
sodium - 1,500 mg or less
calcium - 1,200 mg

Men
(over 24)

calories - 2,700
protein - 63g
fat - 88g or less
saturated fat - 27g or less
carb - 410 g
fiber - 25-35 g
cholesterol - 300 mg or less
iron - 8 mg
sodium - 2,300 mg or less
calcium - 1,000 mg

Remember one size doesn't fit all, so take your lifestyle, age, and circumstances into consideration when determining your nutrition needs....

So if you are trying to lose weight......cut out 200 calories a day to lose about 1 pound a week...and 500 calories a day to lose about 2 pounds a week.....

It is a fact....the best way to lose weight is to

CUT CALORIES and

INCREASE Moderate to Intense Workouts....

information courtesy of COOKING LIGHT - March 2009