NO, THIS ISN'T OUR CHRISTMAS CARD, BUT I COULDN'T RESIST SHOWING!  This is what we do around here for fun!  And then they took a walk around the block in their Santa suits, just for a little more humiliation!   

This is the time when I want to drag out the days just a bit more - I don't want Chistmas Day to arrive.  I love the anticipation, the gathering of friends, family, gathering gifts under the tree, gathering in the kitchen and cooking, gathering together at church  . . . and even some of the confusion and tensions that always arrives at these gatherings.  I love the making of memories and taking the pictures.  I am truly looking forward to a wonderful Christmas time this year.  Last year was a bit off and strange and sad for  my family, so we are ready to enjoy more this year.  I'm sure everyone has "off" years so I hope this will be an "ON" year for you all!  
MERRY HAPPY HEALTHY CHRISTMAS!

At least this (below) isn't your Christmas Card!  See, we all do have something to be thankful for this Season!

When I was a little girl, by this date I had spent hours in the kitchen baking every Christmas treat imaginable.  Our kitchen counters were lined with glass jars full of decadent treats for us to nibble and to give to anyone who dropped by.  And, in a small town, that was often a lot!  Things are a little different in my kitchen these days, but I still like to do a few festive treats.  So, this morning I whipped up a batch of a good ole' Southern favorite. . . Buckeyes.  I try to make myself feel better about them by telling myself that since peanut butter is the main ingredient, they are full of healthy protein!  I easily overlook the mounds confectioners sugar that rounds out the recipe!  It's all in moderation these days!  During this time of year, I also always say, MAINTAIN AND NOT GAIN, is the main goal!  

BUCKEYES

1 1/2 Cup Peanut Butter            1 Cup Butter, softened
1/2 tsp vanilla extract                6 Cups confectioners' sugar
4 Cups semisweet chocolate 
chips

1. In a large bowl  mix together the peanut butter, butter, vanilla and confectioners' sugar.  The dough will look dry.  Roll into 1 inch balls and place on a wax paper-lined cooike sheet.

2.  Press a toothpick into the top of each ball (to be used as a handle for dipping) and chill in freezer for 30 minutes.

3.  Melt chocolate chips in a double boiler and stir frequently until smooth.

4.  Dip frozen peanut butter balls in chocolate.  Leave a small portion of peanut butter showing at the top to make them look like Buckeyes.  Put back in the refrigerator until time to serve.

(I just peeked into my fridge and see that a little elf has been working on ours!)

I know there are a lot of diligent bakers out there who could tweak this recipe and make it a lot cleaner and healthier.  Please do!!  And share!!

ENJOY!!


Hope you also get the chance to bake some of your favorite treats this Season!

What's your favorite?

If you are a fitness nerd who likes to read about all the new trends and then thinks it's entertaining to actually try them, then you  have heard all the buzz about Tabata training.  If you are saying, "Huh?" then I've got a short little workout you can do in just 4 minutes . . . yes, that's right.  Only 4 minutes of pure fun.   I warn you, though, this is not a workout for the feint of heart - literally, like all fitness routines you want to make sure you get your doctor's okay, and especially with this one if you've been out of the gym for a while or have any other concerns.
Now, to  the fun . . . 

When crazy fitness people talk about “Tabata training” or the “Tabata Protocol”, they are referring to a type of high intensity interval training.  (HIIT).  We are all familiar with interval training and its benefits.  Tabata training this involves performing a particular exercise (or exercises) at high intensity for 20 seconds followed by 10 seconds of rest. This is repeated 8 times for a total training time of 4 minutes. 

For example, this morning I got on the treadmill - yes, this very one.  I started out doing a normal warm-up,  then 2 mile run.  For some crazy reason, I really wanted to go all out today.  Maybe the time of year and all the (stresses) fun that comes along with it had me a little wired, plus the "no workout" day I had yesterday and the total time crunch we are all feeling. So, I added in the dreaded Tabatas.  I set the treadmill down to an incline of one (I normallly have it on three and go up and down from there) and upped the speed to a sprint.  Then for 20 seconds I went "all out" getting my heart rate as high as I could and then took 10 seconds off (by hopping my feet on the outsides of the treadmill).  As I continued to repeat this regimen, those 10 seconds seemed to get shorter and shorter.  I think the woman on the treadmill beside me thought I was nuts.  (As she walked reading her book).

The studies have shown that through the use of a VO2 measuring device, folks were able to test the effectiveness of 20 Second Fitness and found that our workouts can burn up to 12 times the calories as traditional exercise. Meaning, 4 minutes of 20 Second Fitness can burn up to the same amount of calories as 48 minutes of typical, moderate exercise.   
Hmmmm, what's not to like about that?  (After you get over the leg shaking, feel like you wanna puke stage.)

If you don't have a treadmill handy, no problem.  You can "pick your poison" with this.  Any form of exercise can be turned into Tabatas.  Jump rope, jumping jacks, jump squats, even push-ups and ab exercises.  The key is to go as hard as  you can for 20 seconds and have 10 seconds of recovery and repeat for 4 minutes.  Some folks will continue with their Tabata routines to get a total 20 minute workout.  That's great if you can do it or can build up to that.  You always want to challenge yourself, but also listen to your body and know what's good for you and your fitness goals.

Another thing you can do is to perform a circuit of multiple exercises to create a 4-minute workout.  Typically, 4 sets of tabatas is recommended with 1 mintute rest time between each set for a total of a 20-minute workout.  You can also apply the Tabata training protocol to a combination of exercises (with or without weights) within each set . For example, a Tabata set that combines pushups, chin ups and mountain climbers.

The Tabata training method and its many variations are “unofficial” adaptations of the training protocol used by Dr Izumi Tabata in a research study published in 1996. In this study, Dr Tabata showed that short bursts of high intensity training had superior aerobic and anaerobic training effects compared to longer moderate intensity training.  Since this study was published, many athletes and trainers have adapted the training protocol used in this study as the basis of formulating their training programs. This is what is now known as “Tabata Training”.  So, if you weren't familiar with the term, now you know what all the buzz is about.

ARE YOU UP FOR TABATA TRAINING - WHO SHOULD DO TABATA TRAINING?
While it is no surprise why Tabata training is becoming increasingly popular.   The training method is supported by scientific evidence to show that it is a superior training method compared to traditional cardiovascular training. Secondly, who wouldn’t prefer better results in just 4 minutes compared to 60 minutes of traditional cardio exercises?

However, the high-intensity nature of the training will make this training “feel” a lot harder than traditional cardio exercises. Especially for individuals who are not already physically conditioned. People who are not used to training at such high intensity should start of slowly and with supervision from a fitness professional to avoid the the risk of injury.

The benefits of Tabata training would appeal to the following groups of people:

1. People who want to increase their athletic capacity. As Dr Tabata demonstrated in his study, the Tabata training protocol improves both aerobic and anaerobic capacity in already fit individuals.
2. Individuals who want to lose weight or reduce fat. Studies have shown that high-intensity training result in Excess Post-exercise Oxygen Consumption or “EPOC” for short. In layman terms, research shows that the metabolic effect of exercising at high-intensity can continue long after training resulting in more calories being burnt!
3. Individuals who do not have a lot of time for fitness training. Finally, busy professionals or individuals who do not have a lot of time for exercising could adopt the Tabata training protocol to ensure that they maximize the efficiency of their workouts.  i.e. crazy Moms who are running around trying to keep their sanity during the Holidays and still get a workout in!

That's it - my workout of choice for the weeks when you can't do a normal workout routine.  Throw some Tabata training in a couple of times a week and then just relax.  It's well worth the short but terribly challenging effort!

(For more information and samvideocredits:  e
So, what do you do when you are short on time, but want to go "all out"? 

Need some Inspiration??  Click on the link below!  If you all know me you know I follow The Biggest Loser on TV.  To see what these "regular" folks accomplish is astounding.  They truly change their lives and oftentimes actually SAVE their lives.  I especially like to see the accomplishments of those participants who are voted home and go on to compete at home while the other participants have the Ranch to support them.  It is real dedication, will-power and empowerment.  It is these folks finding themselves and getting back to their lives and truly living it.  This is one reality show that actually builds people up and helps us look at how we treat ourselves and others and reminds us to take care of the one body that we have been blessed with! Go on, check it out and give them a hand.      

Go to link: http://www.shape.com/weight-loss/success-stories/and-after-pictures-biggest-loser-season-12# 

It's that time of year, and no this post is not about the Holidays and all of the crazy, rushing around, trappings, parties, cocktails and unhealthy treats tempting us at every corner. . .that is for another day or just look at any magazine in the grocery line and I'm sure  you can get that. 


I'm talking about the cold, dry air inside and out this time of year that is making me feel like  my face and body have been taken over by my sweet, but OLD grandmother (bless her heart).  I'm feeling dry, flaky and downright wrinkly!  So, that made me think of all the terrible things we do (or neglect to do) to our skin that can make us appear old before our time.  
I don't mind looking 60, 70 or whatever age but if I look that age, I actually want to BE that age . . . not younger.  That leads to a good old fashioned SKIN INTERVENTION.  
Here goes with a good Top 10 List:

1.  STRESS LESS!  Take a cue from the pic above of Hillary.  See what stress can do to you?  We all know how it can age a person pre-maturely, so do your darn best to "let it go" , don't sweat the small stuff, remember at this time of year we are not all Martha Stewarts, most people aren't keeping track, stop to smell the roses, learn to say "no" (I've learned that after 40 some odd years) and learn from the lady above - you can be the pantsuit wearer in the family, but you can't always control everything else around you.  One day at a time. . . 

2.  KEEP IT REAL - Have you seen some of those women out there with lips like Lisa Rinna's?  No need to even go there-  

3.  GET OVER YOUR CRUSH - Think about how you sleep on your face.  Keep your self from letting your whole side of your face crumple into  your pillow and keep your yourself from letting your face prop onto your hands leaving that side of your face scrunched into 1001 wrinkles.  It might freeze that way.   Really.

4.  KEEP SKIN FIT - Yes, a good diet and exercise routine really helps your skin!  Keeps it hydrated, fresh and healthy.

5.  PARTY SMART - Have fun at those parties the skin-friendly way.  Alcohol really dehydrates your skin and will show on your face.  Sip a glass of water between those alcoholic beverages.  You'll thank me in the  morning.

6.  TAKE IT EASY - Think about how you wash your face.  Remember those buff puff scouring sessions in highschool?  Ouch.  Take it easy on your face and treat it gently as you cleanse.

7.  CARE FOR  YOUR BIRTHDAY SUIT - Respect the skin below your neck.  The rest of your body also needs to be hydrated and moisturized AND covered in SPF.  Even this time of year!

8.  GO FAUX - Just say NO to UV!  If you really want to look "sun-kissed" go with a fake tanning solution.  STAY AWAY from those awful tanning beds!

9.  CREMATE YOUR PRODUCT GRAVEYARD - when was the last time you cleaned out your bathroom cabinet and all of those 3 year old products??  Choose your skincare wisely and use it up before you purchase, so you will  not be tempted to keep all the old stuff and continue to use those products from 2008.

10.  TAKE THE RED OUT - If you have sensitive skin, calm it down.  Stay away from the harsh products or routine that makes it aggravated.

That about does it for the Top 10.  So, take care of yourselves . . . Inside AND out!  It's all about taking care of what you have been blessed with!

(credit:  10 Resolutions for 12 months of great skin
              Rodan + Fields Dermatologists) 
  

Nothing like combining two completely different topics!  I saw an excerpt about a new fitness trend that I would never have imagined  . . . Paddleboard Yoga.  If you have ever tried paddleboarding you know how challenging it is!  Staying on a surfboard like apparatus while paddling through waves and surf - talk about balance and core work!  No wonder Laird Hamilton has those abs. . .  (If you are wondering, he is some stud surfer dude that paddleboards for hours to stay in shape.  Now he has his wife Gabriella Reese doing it too.  They are a disgustingly good-looking couple)  Anyway, so if you haven't tried paddleboarding, maybe you have tried yoga.  If so, maybe you are just a natural and haven't experienced the feeling of complete failure as you fall over from a crescent pose or completely on your head trying to get into crow.  After two years, I'm still falling over.  And I keep thinking my "practice" will improve.  Anyway, if you live somewhere warm, here's a new workout you can put on  your list.  It looks something like this:

Now, on to another topic - something which I actually have tried and can share.  In light of the Holiday Season and the parties, open houses, and other events that require bringing appetizers and foods, I have a few "go to" things that are easy AND won't break the calorie bank.  

The other day I was asked for a healthy appetizer idea, and on the spot, I couldn't come up with anything more exciting than hummus.  Yawn.  As I was driving the lightbulb went off and I thought of things I actually do this time of year, so here goes:

 Chips and Guacamole  (go to anytime appetizer)

Ingredients
6 tortilla chips
1/6 avocado
3 tablespoons salsa
(these numbers need to be tripled or I just play with the amounts depending on the crowd) 

Nutrition Facts
Nutrition facts per serving:
 Servings Per Recipe 1
  • Calories152
  • Protein(gm)3
  • Carbohydrate(gm)17
  • Fat, total(gm)9
  • Saturated fat(gm)1
  • Dietary Fiber, total(gm)4

Wild Mushroom Crostini

Ingredients
1 pound mixed wild mushrooms, trimmed and sliced
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1/4 teaspoon dried rosemary
1/4 teaspoon salt
Freshly ground black pepper
12 slices whole wheat baguette
Olive oil spray
2 tablespoons grated Parmesan cheese

Make It
Preheat the oven to 400 degrees. In a bowl, toss the mushrooms with the balsamic vinegar, olive oil, rosemary, salt, and pepper to taste. Line a rimmed baking pan with foil and spread the mushrooms in the pan. Roast, tossing every 5 minutes, until the liquid has evaporated and the mushrooms are beginning to crisp in spots, about 25 minutes.

Meanwhile, lightly spray the baguette slices on both sides with olive oil and place them on a baking sheet. Toast in the oven until the tops are golden, about 4 minutes. Sprinkle each toast with 1/2 teaspoon Parmesan cheese and return to the oven until the cheese is melted. Pile the mushrooms on the toasted baguette slices; serve.
(this one looks like you really took some thought and time)

Nutrition facts per serving:
 Servings Per Recipe 6
  • Amount Per Serving
  • Calories198
  • Protein(gm)7
  • Carbohydrate(gm)29
  • Fat, total(gm)5
  • Saturated fat(gm)1
  • Dietary Fiber, total(gm)4
 
Artichoke Dip ( a delicious version without all the fat. . . I  mean guilt)

Ingredients
1 15-ounce can artichoke hearts in water, rinsed and drained
3/4 cup cannellini beans, rinsed and drained
1/4 cup chopped frozen spinach, thawed and drained well
2 tablespoons grated Parmesan cheese
2 tablespoons reduced-fat sour cream
2 tablespoons part-skim ricotta
1/2 teaspoon olive oil
1/8 teaspoon garlic powder

Make It
Preheat the oven to 350 degrees. Combine all the ingredients in a food processor and pulse to a rough puree (the texture of bean dip). Spread the dip in a shallow 8-inch ovenproof serving dish and bake until bubbling, about 30 minutes. Serve warm with pita chips.

Nutrition facts per serving:
 Servings Per Recipe 6
  • Calories68
  • Protein(gm)5
  • Carbohydrate(gm)9
  • Fat, total(gm)2
  • Saturated fat(gm)1
  • Dietary Fiber, total(gm)4
 
Smoky Pecans

Ingredients
1 1/2 cups pecan halves
2 tablespoons maple syrup
2 teaspoons olive oil
1 teaspoon smoked sweet paprika
1/2 teaspoon salt
Pinch cayenne

Make It
Preheat the oven to 400 degrees. Line a rimmed baking sheet with parchment paper. In a bowl, combine all the ingredients; mix well. Spread the nuts on the baking sheet; roast, tossing halfway through, until browned, 12 to 15 minutes. Let the nuts cool. Serve.

Nutrition facts per serving:
 Servings Per Recipe 6
  • Calories 220   • Protein(gm)3
  • Carbohydrate(gm)8
  • Fat, total(gm)22
  • Saturated fat(gm)2
  • Dietary Fiber, total(gm)3

Cheese, Bacon, and Cranberry Endive Boats
(if I can't find endive I substitue baby bok choy or even celery)
Ingredients
1/2 cup crumbled blue cheese
6 tablespoons low-fat sour cream
12 endive leaves
4 thin slices turkey bacon, cooked until crisp, crumbled
2 tablespoons dried cranberries

Make It
In a bowl, combine the blue cheese and sour cream, mashing together roughly with a fork. Spread 1 1/2 teaspoons of the blue cheese mixture into each leaf. Top with crumbled bacon and dried cranberries and serve.

Nutrition facts per serving:
Servings Per Recipe 6
 • Calories105
 • Protein(gm)6
 • Carbohydrate(gm)5
 • Fat, total(gm)7
 • Saturated fat(gm)4
 • Dietary Fiber, total(gm)2

There you have it - some really tasty nibbles that you can serve, taste and enjoy.  I'm actually serving a couple of these tonight.
Go to appetizers you like to share?  

  

I have this love hate relationship with sleep.  Or rather, I hate that I do not sleep and, basically, hate all of you folks who can put your head on your pillow and immediately be in la la land. (That goes double for the husband.  It is really annoying).   I've never been able to figure this out about myself.  I didn't sleep as a teenager or as a college student. Isn't that when most normal people sleep until noon?  I know the teenager currently living in my house could sleep until the afternoon if I didn't impose an 11 a.m. rule.  In college,  I remember keeping those "college hours" and being up until 3 a.m. or some other ridiculously wee hour, but the next morning, while my roomate was cutting z's, my eyes would open with the sun and that would be the end of my sleep for the day.  Extremely annoying and very exhausting.  
     Flash forward a few years (ok, or a couple of decades) and, while I may be up until the wee hours, it is NOT because I'm drinking out of a Solo Cup at a band party.  It's because I just can't sleep.  Even more aggravating is the fact that no matter how tired I am, I still wake up at the same time every morning - and once awake, I can't fall back asleep.  What's that all about??
     While it might sound as if I could be a highly functioning, productive person during those hours of quiet with everyone else sleeping, the truth is, sometimes I might get up and get some work done, but mainly I just lie in bed and stew about NOT being able to sleep and try NOT to think about being tired the next day!  (Although when I'm not stewing, I do get a lot of planning done, make up lots of exercise routines in my head and have many conversations while lying awake.)
     All of this is to say we were created to sleep for a reason.  We were wired to need rest.  Our bodies and brains need to re-charge on a regular basis.  It seems that our 24/7 society has really gotten people out of whack on this front and our bodies are paying the price.  That's why I wanted to share the 10 Things to Hate About Sleep Loss.  It seems fitting, too, as this time of year seems to bring out the "night owl" in all of us, even if just by necessity.  (When else are you going to address those 250 Christmas cards?)
     So, while we all know lack of sleep can make us grumpy or foggy (just ask my family), it can also do lots more.

1.  Accidents

     Did  you know that sleep deprivation was behind some of the largest disasters in history?  Just think about the 1979 nuclear accident at Three Mile Island, the Exxon Valdez oil spill and the 1986 nuclear meltdown at Chernobyl.  I also have some of my own disasters here on my own homefront that I will swear to my grave were caused by lack of sleep!  
     What is worse, though, is that sleep loss is a HUGE public safety hazard on the road. Drowsiness can slow reaction time as much as driving drunk. 

2. Sleep Loss Dumbs You Down  (hmmm, now I know what's going on with my brain)

     Sleep plays a critical role in thinking and learning. Lack of sleep hurts the cognitive processes by impairing attention, alertness, concentration, reasoning and problem solving. Also, during the night, various sleep cycles play a role in “consolidating” memories in the mind. If you don’t get enough sleep, you won’t be able to remember what you learned and experienced during the day. (Tell that to your kids when they are arguing about their bedtime on a school night).  

3. Sleep Deprivation Can Lead to Serious Health Problems


Now, we get to the stuff I normally talk about:
Lack of sleep can put you at risk for:

• Heart disease

• Heart attack

• Heart failure

• Irregular heartbeat

• High blood pressure

• Stroke

• Diabetes

According to some estimates, 90% of people with insomnia -- a sleep disorder characterized by trouble falling and staying asleep -- also have another health condition.

4. Sleepiness Is Depressing  (Amen to that!)

     In a 1997 study by researchers at the University of Pennsylvania, people who slept less than five hours a night for seven nights felt stressed, angry, sad, and mentally exhausted. Over time, lack of sleep and sleep disorders can contribute to the symptoms of depression.  In fact, insomnia is often one of the first symptoms of depression.  Insomnia and depression feed on each other. Sleep loss often aggravates the symptoms of depression, and depression can make it more difficult to fall asleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa.

6. Lack of Sleep Ages Your Skin
(This is really huge.  It is the same as how stress can wreak havoc on your skin)
     Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes.  (And my family just thought those circles were inherited from my Mom's side of the family)
     Seriously, this if what happens when you don’t get enough sleep - your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen.  Skin collagen is the protein that keeps skin smooth and elastic.  Sleep loss also causes the body to release too little human growth hormone. When we’re young, human growth hormone promotes growth. As we age, it helps increase muscle mass, thicken skin, and strengthen bones.
     “It’s during deep sleep -- what we call slow-wave sleep -- that growth hormone is released,” says Phil Gehrman, PhD, CBSM, assistant professor of psychiatry and clinical director of the Behavioral Sleep Medicine program at the University of Pennsylvania in Philadelphia. “It seems to be part of normal tissue repair -- patching the wear and tear of the day.”  (We always told our boys that they grow when they sleep - if you aren't sleeping you aren't growing.  We weren't too far off base.)

7. Sleepiness Makes You Forgetful
(Really?  Think we know this one!)  
     In 2009, American and French researchers determined that brain events called “sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned information from the hippocampus to the neocortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep.

8. Losing Sleep Can Make You Gain Weight
     When it comes to body weight, it may be that if you snooze, you lose. Lack of sleep seems to be related to an increase in hunger and appetite, and possibly to obesity. According to a 2004 study, people who sleep less than six hours a day were almost 30 percent more likely to become obese than those who slept seven to nine hours. Sleep loss appears to stimulate appetite AND it also stimulates cravings for high-fat, high-carbohydrate foods. Ongoing studies are considering whether adequate sleep should be a standard part of weight loss programs. 
 
9. Lack of Sleep May Increase Risk of Death

In the “Whitehall II Study,” British researchers looked at how sleep patterns affected the mortality of more than 10,000 British civil servants over two decades. The results, published in 2007, showed that those who had cut their sleep from seven to five hours or fewer a night nearly doubled their risk of death from all causes. In particular, lack of sleep doubled the risk of death from cardiovascular disease.

10. Sleep Loss Impairs Judgment, Especially About Sleep

Lack of sleep can affect our interpretation of events. This hurts our ability to make sound judgments because we may not assess situations accurately and act on them wisely.  Sleep-deprived people seem to be especially prone to poor judgment when it comes to assessing what lack of sleep is doing to them. In this crazy fast-paced society, having less sleep seems to be something to be proud of. However, sleep specialists say if you think you’re doing fine on less sleep, you’re probably wrong. And if you work in a profession where it’s important to be able to judge your level of functioning, this can be a problem.  “Studies show that over time, people who are getting six hours of sleep, instead of seven or eight, begin to feel that they’ve adapted to that sleep deprivation -- they’ve gotten used to it,”  “But if you look at how they actually do on tests of mental alertness and performance, they continue to go downhill. So there’s a point in sleep deprivation when we lose touch with how impaired we are.”

     If you are one of those lucky ones who drifts right off to sleep and actually stays asleep throughout the night, please know how blessed you are.  Look at all of the things you don't have to lose sleep worrying over!  While others, like me, who find it more difficult to truly get a good night's sleep, can just stay up even more worrying about how our lack of sleep is ruining our health!  
     This is truly one aspect of health that needs attention.  So, let's try to  eat clean, exercise regularly, wear sunscreen and get some sleep . . . especially during this busy time of year! 
     
Do you have any sleep hints? lf so, please share!

10 Things to Hate about Sleep Loss
By Camille Peri
WebMD Feature
Reviewed by Brunilda Nazario, MD