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To lose one pound this week, you have to burn 3,500 calories. Sound tough? Not if you break it down. To lose a pound a week, do an hour each day of any activity that burns an extra 500 calories.

The number of calories you'll burn during aerobic exercise is affected by your body weight, the intensity of your workout, your conditioning level, and metabolism, so burn rates are only an estimate. But here are ten aerobic activities and exercises that blast about 500 calories per hour, based on the weight of a 130-pound woman.
Nutrition, Fitness and Health

   1. Rowing (vigorous effort): 502
   2. Running 5.2 mph (11.5 minute mile): 531
   3. Ice skating 9 mph: 531
   4. Kickboxing: 590
   5. Rock climbing (ascending): 649
   6. Cross-country skiing (vigorous effort): 531
   7. Swimming laps freestyle (vigorous effort): 590
   8. Bicycling 14 - 15.9 mph (vigorous effort): 590
   9. Walking up stairs: 472
  10. Running up stairs: 885


The more you weigh, the more calories you burn while exercising.

Richard Cotton, chief exercise physiologist with MyExercisePlan.com and an advisor with the American Council on Exercise (ACE), a nonprofit organization that certifies fitness professionals, "You may want to try circuit training -- say, 20 minutes on a stationary bicycle, followed by 20 minutes on a treadmill, followed by 20 minutes on a stair climber."

New exercisers should start slowly, advises Cotton. "Anything you're doing will be more than what you were doing, so keep a positive attitude but don't overdo it." He suggests that beginners exercise for half an hour a day with the goal of burning 250 calories, and achieve the remaining 250-calorie deficit through diet.

Those who are acclimated to exercise may face other challenges. "Efficiency is the bane of weight loss," Cotton says. "Muscles naturally work toward efficiency and over time you can hit a weight-loss plateau." When this happens, he advises, circuit training can help you push through. Or try interval training. "While you are going uphill, you are pushing," explains Cotton. "This is followed by recovery time, then, when you're going uphill, you're pushing again." On stationary machines in the gym this pattern looks like "hills" and "valleys."

Circuit training and interval training can be valuable tools in helping you break through a weight-loss plateau.

From CellHealthMakeover.com

Recipe derived from Thatsfit.com

Ingredients:
Filling
1 small bag fresh baby spinach
2 large portabello mushrooms (I added this)
7 oz fat free ricotta (Original recipe calls for 14 oz. I halved it because my kids don't care for ricotta)
1 egg
1/2 tsp ground pepper
1/4 tsp nutmeg
1/4 cup Asiago cheese
1/4 cup Mozzerella Cheese (Used in place of the missing ricotta above)

Raviolis
50 wonton wrappers
1/4 cup cornmeal

Sauce
1 can Hunts NO SUGAR Tomato Sauce mixed with one can NO SALT diced tomatos

For cooking, you'll need olive oil

Combine filling ingredients in a food processor.

Sprinkle a small amount of cornmeal on your workspace. Place a wonton wrapper and press into corn meal. Spoon a tablespoon of spinach mixture into the center of wonton and fold in a triangle, wetting the edges to help it stick together. Press edges to seal. Repeat with remaining wontons.

Be sure to be ready to cook these immediately! Don't let them sit because they start sticking together (I learned the hard way).

Heat a tablespoon of olive oil on a griddle and pan fry the wontons about 8 at a time until golden on each side...takes no more than 3-4 minutes.

Keep warm. Heat sauce and serve!

Enjoy!

I realized last night that I may have lost a few dear friends in the past year. To be honest, I can't blame them for their sudden absence from my life. My entire focus these days has been health and fitness. It seems I have been jamming it down everyone's throats...filling them with information that some may find overwhelming. I guess, in a way, I feel like preacher passing down a sermon that no one wants to hear. I mean, there is really nothing good about being made aware that being overweight and/or out of shape is bad for you. And most people take that very personally. However, it really isn't personal at all. It affects a lot more people than you realize.

Think for a moment about people in your life who you love, or those who are the most important to you. Think about something they did or still do that you wish you and your friends or family could change. Maybe they continued to smoke despite suffering a heart attack. Perhaps they still break the law despite already having already been arrested. Maybe they continue to ask for favors even though they already owe you a boatload. Perhaps they continue to wallow in despair despite all of your attempts to snap them out of it. It is frustrating. It can be infuriating. And eventually, it becomes a waste of your time because unfortunately, you can't save other people - not your spouse, not your parents, not your friends... You can only save yourself. And if you do it quickly enough, then you have the opportunity to save your children as well.

Chalene Johnson, creator of the Turbo series of videos and ChaLEAN Extreme, says that once a person dedicates him or herself to being healthy and fit, that friendships will be broken and that, in fact, it can end relationships between spouses. Living a healthy lifestyle is more desired than conquered. Those who desire it can't grasp the fact that it is in their reach...they have a hard time justifying it to themselves...they fill their lives with excuses as to why they can't attain it. Whereas those who have conquered it have conquered themselves, and their doubts, and their fears, and their misgivings, and their weaknesses. They have seen the light. They have accepted the fact that they were misguided and uneducated. And they acted on it. Then, of course, they feel so strongly about what they have learned, that they wish to share it with those that they love. The stubborn ones will walk away. But, some of the naysayers will feed off the good will of their friends or spouses or partners and join them on the journey.

So, for my new friends...to the ones I have met on this road...the one's who realized that they are worth the money, the time, and the effort, to you I say thank you. Thank you for your support. I am honored to stand amongst you, knowing how hard the journey has been, yet realizing that the rewards earned go way beyond the effort spent.

I will forever miss my former friends who could not understand the reasons I wanted them to feel the way I feel - why I wanted them to have that sense of self; to wake up in the morning and look in the mirror and be amazed by what they can accomplish...why I wanted them to realize that they are worth the money...worth the time...worth the effort. But, I will continue to wish that for them.

And I want them to know that I haven't really left.

I'm still here.

Who is responsible? Who do we blame when our lives get out of control? Is there anyone we can fire? Who gets the can?

We do! We are responsible for ourselves. We alone are responsible for how happy or how accomplished we choose to be. It works the same way on the opposite end of the spectrum as well. We are responsible for how sad and how lazy we choose to be. It is all in our minds. We control our own destiny with just the tiniest of choices. And yes, they are choices that are made everyday. You can't just make it once and expect the rest of your life to follow. Every action, every re-action begins with a choice. The choice to recognize, then follow through, then commit daily, and finally the choice to succeed.

Today, we are going to write a resignation letter. We are going to resign our lazy, unmotivated self. We are going to leave that life behind us.

Then we are going to write a cover letter to ourselves. This cover letter is going to state that our past actions were unacceptable and that in the future, we plan to meet our challenges head on. Yes, we may fear them incredibly. Yes, we may at this point think that they are completely unattainable goals. But they won't be. These goals, when taken step by step, when faced square in the jaw, are going to start earning us bonuses. We are going to pay ourselves raises everyday. We are going to shower ourselves with praise every time we cross something off our accomplished list. This letter to ourselves will be a letter that we read everyday. It is going to be the letter that changes our lives. It's going to be our new job.

Take out a pen and some paper, and hire yourself to be the best person that you can possibly strive to be, everyday. It is going to take some work. And it isn't always going to  be so easy. Some days, in fact, it may seem downright impossible. But, every day, every step is going to bring you further away from that person who resigned in the first letter and closer to the one that you will hire in the second letter. You will decide to change. You will commit to change. And you will succeed to become the best person you can possibly be.

Please, share your letters with us. Let's see what the future holds for you!

From very humble origins oats now receive top billing with nutritionists. They were the last of the major cereal grains to be domesticated and they originated as weeds that grew within cultivated fields of various other crops. Oats were a lowly horse food for the Romans, even today, less than 5% of the oats now grown commercially are for human consumption. Oats remains mainly, as a pasture and hay crop, especially for horses. Thousands of years have passed and many people still haven’t caught-on!

In the 1980s a study was released that linked oat bran (the hard outer layer of the oat kernel) to lower cholesterol and a reduced risk of heart disease. This fueled an oat-bran craze and the market became flooded with oat-bran cookies, chips and other products. In the 1990’s this fad came to a simmer when subsequent studies suggested that oat bran's cholesterol-lowering effect was more modest than earlier believed. In the late 1990, the FDA approved the first heart-health claim for all products made from whole oats. Stating that soluble fiber from whole oats (Oats contain more soluble fiber than any other grain), as part of a diet low in saturated fat & cholesterol, may reduce the risk of heart disease.

Oats contain both insoluble and soluble fiber. In addition to the soluble fiber’s cholesterol-lowering effect, it also causes your stomach to stay fuller longer, making you feel satisfied. Soluble fiber also slows the absorption of glucose into the body, which means sugar spikes and dips will be avoided. The insoluble fiber in oats aids digestion and promotes regularity.

All the emerging research proving that this whole grain is a powerhouse when it comes to health. The USDA now recommends that we substitute whole-wheat or oat flour for at least some of the white flour called for in most recipes. Aside from health factors, oats should be incorporated in recipes because they add a wonderful chewy (or crisp) texture, and a rich, nutty flavorVarieties of Oats
Oat groats, or whole oats: The least processed, only the outer hull is removed. Very nutritious, but need to be cooked and/or soaked for a long period of time. Oat groats are chewy, nutty-tasting grains similar to wheat berries; they make a good substitute for rice in soups and stews
Oat bran: The outer casing that is removed from the groats. The bran is particularly high in soluble fiber. Oat bran is very versatile, and can be used with groats or alone, and as an addition to baking recipes, or even raw in shakes.
Steel-cut oats, or Irish oats: Groats that have been chopped into small pieces. They have a firmer texture than rolled oats. Steel-cut oats have a mild flavor & a starchy texture; and can be substituted for rice in pilaf or risotto or used as a delicious topping for salads
Rolled oats, or old-fashioned oats: Commonly called oatmeal These are oat groats that are steamed and flattened with huge rollers so that they cook quicker, in about 5 to 15 minutes. They are a great binder for meat loaf and can be used in stuffing for chicken or turkey.
Quick oats: These are groats that have been cut into several pieces before being steamed and rolled into thinner flakes, thus reducing the cooking time to 3-5 minutes. While they cook quicker, any oat aficionado will tell you that they lack the hearty texture and nutty flavor of the less-processed varieties.
Instant oats: These are made by chopping groats into tiny pieces, precooking them, drying them, then smashing them with a big roller. They need only be mixed with a hot liquid. They usually have flavorings and salt added. All of this processing removes all traces of the original texture and rich flavor of the groats.
Oat flour: Oat flour is made from groats that have been ground into a powder, and contains no gluten so it does not rise like wheat flour. It can also be made at home by grinding rolled oats into a powder in a blender. It has a delicate texture that will produce moist & tender baked goods.
Note: If purchasing in the bulk section, make sure that the bins containing the oats are covered, free from debris, and that the store has a good product turnover to ensure its freshness. Smelling the oats will tell you if they are fresh. Store in an airtight container in a cool, dry and dark place where they will keep for approximately two months
(From Food 411.com)

 (From Lifescript.com)

If there’s one word that best describes what you need to reach your goals, it’s perseverance. By definition, perseverance is a steady persistence in a course of action in spite of difficulties, obstacles, or discouragement. The major reason that most goals and dreams remain unrealized is due to a lack of perseverance. In short, when the going gets tough, a lot of people stop pursuing their goal. If your perseverance tank is low on fuel, I have a suggestion about refueling.

The key to bolstering your perseverance can be found in the following quote from an unknown author: You can't control the wind, but you can adjust your sails. Those who succeed in life are constantly adjusting their sails in response to unexpected events. For that reason, it’s those who learn to make adjustments that reap the fruits of their labor. So find a way to use the winds of change swirling around you; it’ll strengthen your perseverance and keep you moving toward your goal.

Wishing You Great Health,
Dr. John H. Sklare

Are you sitting down? May not be a good idea. The average amount of time that we spend seated per day is 8.9 hours. It is no wonder that when we get up, our lower backs ache, we experience tingling or numbness in our rears and lower thighs, and might actually get a little depressed.

The symptoms are normal...if you are seated for long periods of time during the day, and of course, this can't be good. Sitting is a public health risk. "People need to understand that the qualitative mechanisms of sitting are completely different from walking or exercising." This is according to University of Missouri's Marc Hamilton, a microbiologist.

Studies by the Mayo Clinic found that people are naturally attracted to sit. This is fascinating, because 1.5 million years ago, it was all about staying on your feet...hunting or being hunted. And just 150 years ago 90% of humans were agriculturally employed. Somehow, over this short period of time, we have become addicted to the chair.

If you are standing around, just mulling around, you are using muscles designed for support that never tire. They utilize neurons in the nervous system  which are needed for low intensity activity. These muscles are rich  in enzymes such as lipoprotein lipase, which grabs fat and cholesterol from the blood. It helps to burn the fat and shift the cholesterol from the bad kind (LDL) to the good kind (HDL). When you are seated, your muscles relax, and enzyme activity drops some 90-95%! Within just a few hours, healthy cholesterol levels in your system falls some 20%.

And the data backs up the findings. Older people who live less than sedentary lives have half the mortality rate of their peers. Couch potatoes have higher rates of hypertension, obesity, high blood sugar, and low HDL Cholesterol. On average, lean people stand 2 hours longer than obese people. And the obesity rate of children continues to rise as they are entertained by electronics, computers and video games instead of playing in the great outdoors.

So, the moral of the story? Get up! Walk around. Use your lunch hour for a workout or a brisk walk. Invest in a higher desk where you can stand at your computer! Take frequent breaks and invest in a good chair. When you get home from a day behind the desk, do all you can in your power to not sit down again! Stay on your feet and move. It could save your life.

Don't become a victim of the chair. Learn to conquer it.

You should be reading this book. The numbers and statistics are staggering, yet the advice is solid. You MUST maintain your body with proper nutrition and exercise in order to enjoy your life to the fullest! There is a misconception in the weight loss community that one can lose weight, and keep it off by diet alone. This is NOT true! Your body needs heart pumping exercise to sustain itself. It breaks itself down and builds itself up over and over again with a 6-7 day a week exercise program. Don't be fooled by 1200 calorie diets. They DON'T work. And they WON'T make you healthy.

Here is an excerpt from the Woman's version which I felt compelled to share. Most women fear the wrong fate. Their worst fears of breast cancer or ovarian cancer are not worth fearing. It is the heart that matters.

"...the number one killer of women, by a huge margin, is heart disease.  Fear of specific illnesses is universal, based on our individual life experiences, but it's important to plan--and live--your life based on what is most likely to kill you, rather than on what you're most afraid of.
     More women die of heart disease each year than all cancers combined. Ten times as many wimen die of heart disease as breast cancer. In fact, cardiovascular diseases (heart disease and stroke) kill more women than the next seven causes of death combined!
...But, the extraordinarily good news is that most cardiovascular disease is preventable....70-80% of heart attacks and strokes are caused by lifestyle. By the long-term sum of all the choices we make every day. Which means that making different choices --- starting with exercise --- will change your life." - Dr. Henry S. Lodge, M.D.

Get the book...read the book...live the book.

I couldn't wait until tomorrow to post this because it was gobbled up tonight and I just had to share! I found these cute little eggplants at Sam's Club. They come 5 to a package. Instead of frying the eggplant, I baked it prior to putting the dish together. I also used my noggin and came up some easy ways to make it healthy. Here is the recipe!

5 mini eggplants, peeled and sliced thin lengthwise (about 1/4 inch slices)
1/2 cup Egg Beaters egg whites
8 slices Pepperidge Farms Light Style Extra Fiber bread, toasted and cooled, then processed into fine crumbs with 1 tsp. dried parley
1 and 1/2 jar of Ragu Light 'No Sugar' Tomato and Basil Pasta Sauce
12 oz shredded mozzerella cheese
1/4 cup Parmesan cheese
1 additional tsp. dried parsley 

Preheat oven to 350 degrees. Dip eggplant slices in egg whites, then coat in the breadcrumbs. Lay in a single layer on a foil lined cookie sheet and bake 5 minutes. Turn slices and bake 5 more minutes. Remove from oven.

In a 9 1/2 x11 baking dish, coat the bottom with a thin layer of pasta sauce. Layer the eggplant on top of the sauce. Then sprinkle 1/3 of the cheeses on top. Repeat with 1 cup of sauce, eggplant slices, and cheeses. Keep layering, if necessary, and end with the cheeses. Sprinkle with an additional tsp. of parsley. Bake at 350 degrees for 35 minutes.

Enjoy!