Product of the week

For breakfast or supper....I have a treat for you.....

Sweet Potato Pancakes....

I know that it doesn't sound good but they are the best and they are good for you. My family actually loves them and my little boy is PICKY.... You can get them at your area WHOLE FOOD store or even UNITED (even here in Childress has them). You will find them close the syrup. You can also have them with syrup or even organic honey.....

They are certified by the American Heart Association....and they taste good....

I am proud to announce that this week's
F3's BIGGEST LOSER is
Brandon Freeze
(lost 4 pounds) Great job!
He won an official F3 t-shirt!
Everyone did great. So keep it up and I expect bigger numbers next week!
REMEMBER YOU HAVE TO WEIGH IN EVERY MONDAY to be eligible for prizes...

Healthy Grab and go Snacks -

We all know that it is important to make healthy decisions when it comes to eating. It is also important for everyone to SNACK. Good snacks....not vending machine chips, cookies, or other temptations. Here are some snacks that help me keep full while trying to watch my weight.

1. 60 calorie pudding snacks - Banana FUDGE is amazing - ONLY at WALMART


2. Kellogg Protein Bar


3. String cheese - they even offer this at SONIC


4. 100 calorie bag of microwave popcorn sprinkled and tossed with dry RANCH dressing


5. 1/2 c low-fat chocolate ice cream (Dryers - Slow Churned)


6. handful of grapes (try freezin' them) - eat them while frozen


7. Any of Cambell's on-the-go soups


8. FiberOne bars - one of my favorites


9. handful of nuts (almonds)


10. any type of fruit

What are some of your favorite snacks that help you keep on track?

If you can't say something NICE....don't say...

ANYTHING AT ALL.....

We have all heard our mothers tell us.....

"if you can't say something NICE.....don't say ANYTHING at all"

I have started to understand that mothers know what they are talking about....

We can apply this to our own everyday life.

DO IT AT WORK... with your co-workers....

DO IT WITH YOUR KIDS.... try to say positive things....3 positives for 1 negative

DO IT WITH YOUR SPOUSE...."You look nice...thank you for helping me with the dishes..." (hint...hint...)

DO IT WITH YOUR FRIENDS....There is nothing better than hearing something nice about them or something that deals with that person...

DO IT WITH A STRANGER....Something that always gets to my heart...is when I say something nice to someone I don't even know....and their face just LIGHTS up....Even just a "GOOD MORNING or a HELLO!"

Again, surround yourself with positive, happy people....

it makes your life so much more enjoyable and HAPPY...

Recipe of the week.....Sweet Potato Fries

1/2 pound sweet potatoes, cut into 1/4"-thick sticks
1 tablespoon grated reduced-fat Parmesan cheese
1/2 teaspoon extra-virgin olive oil
1/8 teaspoon garlic powder
1/8 teaspoon paprika
pinch of cayenne
salt, to taste
pinch of ground black pepper
ketchup (optional)

Preheat the oven to 450 degrees.
In medium bowl, toss the potatoes, cheese, olive oil, garlic powder, paprika, cayenne, salt, and black pepper.

Place the potatoes in a single layer on a medium nonstick baking sheet. Bake for 8 minutes. Flip the potatoes and bake for 10-12 minutes, or until the potatoes are tender and browner in spot. Serve immediately, with ketchup, if desired.

Makes 1 serving.... 249 calories, 5g protein, 49 g carbs, 4 g fat, 8 mg cholesterol, 7 g fiber, 238 mg sodium

Recipe is from the Biggest Loser Cookbook

F3's Biggest Loser winner this week is.....

I am proud to announce that this week's

F3's BIGGEST LOSER is

ERIK KIRKPATRICK

(lost 4 pounds) Great job!

He won an official F3 t-shirt!

Everyone did great. So keep it up and I expect bigger numbers next week!

REMEMBER YOU HAVE TO WEIGH IN EVERY MONDAY to be eligible for prizes...

product of the week - Banana - Fudge Sugar FREE pudding

This is my saving grace....thank you for this wonderful snack.... I love pudding and it actually fills you up.... My favorite new flavor is....

BANANA - FUDGE SUPREME

It takes pretty much like a banana split but without all those calories and fat.....

A snack has ONLY 60 calories, 1 g fat, 1 g protein.... (regular pudding has 110 calories...)

THIS HAS A GREAT TASTE....and I love it. You can also add fresh strawberries, bananas, and much much more low calorie ingredients to make it your own.

(for our Childress bloggers - I can only find this at the local Wal-mart)

just 4 FUN LOVE run

Some of you are hungry for a run.....so let's do it...

JUST 4 FUN LOVE Run

5K or walk/run

VALENTINE'S DAY

(Saturday, Feb 14th)

at 9 am

at Fair Park....(close to the playground)

The cost is NOTHING....it is just for FUN...

Come and bring a friend...

F3 is giving prizes for the TOP 3 finishers...

We hope to see you there.....

Just 4 Fun Love RUN..

if you have questions email me at funfamilyfitness@yahoo.com

or call 937-3330...

LIFT SLOW......LOSE FAST

If you have ever had a training session with me or read any weight training article, you will have heard me say.....

"SLOWER the BETTER.."

When you lift slower you are working more muscles...For example, you are doing a bicep curl.....if you focus and work slow....when you release you are working on triceps...and then working on your biceps......WOW...working 2 muscle groups with 1 exercise....

A Wayne Sate University study found that taking 3 seconds to lower a heavy weight can boost your metabolism for up to 72 hours after you lift. The reason is......Performing the negative portion of an exercise slowly causes greater muscle damage, and the repair process may elevate your resting metabolism, according to the researchers. In the study, the participants lifted heavy weights, lowering them for a full 3 seconds, for 6 repetitions.

Another reason to lift.....I encourage everyone to lift weights. It is good for your overall health. You will be amazed how it changes your body LOOKS.

Ask us to help you with any questions.

ZONE BAR RECALL

I received a notice today in the mail.....
to let me know that about the
RECALL of ZONE perfect Peanut Butter Bars due to potential contamination with Salmonella.

How ironic....I put ZONE bars as my product of the week....I really suggest you taking back or getting rid of your ZONE bars that are Peanut Butter....(and anything else that has peanut butter in it until they find the cause....)

I am sorry for an confusion....but I wanted to let you know the seriousness of this issue....
Remember, there are lots of different flavors of the ZONE bars that are not on the list....

take care of yourself and your family....