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I was recalling my years with Weight Watchers the other day, and it struck me that this was the spring lull time of year. I noticed this season there was consistently a decline in the number of people attending meetings. This could have been for a variety of reasons, but what I heard most of all was that the honeymoon was over. What I mean by that is that in January we decide we are going to lose weight and dive into a program. We are motivated and are working it: eating right, going to our gym or Zumba classes regularly, and feeling good. Then something happens, generally life just getting in the way, and you fall off that perfect place and try to scramble back on, to no avail. It often is 1 step forward 2 steps back when we are in this zone. We are good for a few days and then friends have their anniversary, or your kid gets the flu, and its back to old behaviors and habits, gaining back that pound or two you had managed to lose. click here for more...
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Cooking Classes with Janet Ciel!!
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Come check out my series of cooking classes through Parks & Recreation at Finley Center in Santa Rosa! This second class is a couple of days away and I look forward to it being fun and educational.
My aim in teaching these classes is to enlighten everyone on how incredibly easy and yummy it can be to lighten up your meals. Less, fat, less sugar, less calories, but great flavor and always super easy! I am not a gourmet chef; I am a regular person who loves to cook healthy meals, and teach others how to do it too. I am also big into shortcuts, so know lots of healthy products which make meals yummy with no effort at all.
These are all weekday evening classes, so not only do you get a fun, educational class, you get yummy food made for you after a long day at work! These are demo-only classes so you just watch and eat!
How can you go wrong?
The Magic of Fruits & Vegetables
Tuesday, April 2 6pm - 8:30pm
THERE ARE A FEW SLOTS LEFT! SIGN UP TODAY!! This class will focus on making vegetables that sing, and that substitute for starch in a meal, thereby saving calories. I will turn you on to little secrets for how to get your veggies tasting so good that even your kids or picky spouse will eat them. We'll do some great things with fruit, including combining them into savory dishes and making an all fruit sorbet.
Lean  Appetizers and Side Dishes
Wednesday, May 8 6pm - 8:30pm
As we get close to Memorial Day and the party season, we want to get out our party foods, and this class will give you all sorts of pointers on making awesome potluck fair which will fool the greatest "healthy food" skeptics.
 Baking Light
Tuesday, June 18 6pm - 8:30pm
This is my favorite class of the series because I get to put on my baking hat and make some to-die-for
desserts which will have little to no sugar or fat!! Yet they will be so yummy you will be shocked.
All classes taught in the kitchen at Finley Center
(Stonypoint & College Aves) Santa Rosa
$39/resident $49/non-resident
Click here to register
or email me with questions
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I was eating a delicious breakfast this morning, fretting in my mind what recipes I would publish for this issue, when it occurred to me that I LOVE breakfasts, and that I generally do creative things for this meal. So here are a few yummy ideas for the first meal of the day...
INGREDIENTS:
- spray oil and a tsp of butter (butter is optional)
- 4-6 slices whole grain bread (I use Alvarado Street Bakery Flax Seed bread as it is quite low, so it allows me 3 slices per serving instead of 2, as other breads would do)
- 3/4 cup egg substitute or 2 eggs and 1 egg white*
- 1/2 cup almond milk or milk of choice
- 1 tsp cinnamon
- 1Tbl xylitol or sweetener of choice
- unsweetened applesauce and chopped fruit or berries
DIRECTIONS:
1) Spray pan and melt butter on top of spray
2) Mix egg, milk, cinnamon, and sweetener together
3) Soak bread and place in pan. Brown on both sides
4) Serve topped with applesauce and fresh fruit.
2 servings Calories: 248 Carbs: 39g Fat: 6g Protein: 19 Fiber: 12 BAKED OATMEAL  This is a favorite to make on mornings I have to drive somewhere. It takes 5 minutes to throw the ingredients together and I bake it while I am getting ready to leave. Then I take it in the car with me.
INGREDIENTS:
- 2 cups rolled oats
- 1 tsp baking powder
- 1/2 tsp salt
- 1 tsp cinnamon
- 4 Tbl Xylitol (or sweetener of choice)
- 1/2 cup unsweetened applesauce
- 1/2 cup egg substitute (or 1 egg and 1 egg white)*
- 1 tsp vanilla extract
- 1 cup almond milk, or milk of choice
- 1/4 cup raisins
DIRECTIONS:
1. Heat oven to 325 Spray a 6x9 baking pan with spray canola oil
2. Mix all ingredients together in a bowl. Mix thoroughly.
3. Pour into baking pan
4. Bake for 35 minutes or until firm and browning at the edges.
4 Servings Calories: 248 Carbs: 49g Fat: 4g Protein: 10 Fiber: 5
GREEK VEGGIE OMELET
This is one combination but try getting creative: artichoke hearts, sun-dried tomatoes, eggplant and tomatoes...You could make a different combo every day of the week!
INGREDIENTS:
- 1/4 onion, chopped
- 1/4 red pepper, chopped
- 4 mushrooms, sliced
- 1 cup spinach
- 1/2 cup egg substitute (or 1 egg and 1 egg white)*
- salt & pepper to taste
- 1/4 cup low fat or non fat feta cheese
- 6 Greek olives, sliced
DIRECTIONS:
1. Heat a medium frying pan and spray with olive oil
2. Saute onion, pepper, mushrooms until brown
3. Add spinach to the pan and cook until wilted.
4. Remove mixture from pan, and respray
5. Pour in egg and add salt & pepper
6. Put ingredients on top of eggs, and sprinkle with cheese and olives.
7. Fold over top.
1 Serving Calories: 145 Carbs: 4g Fat: 7g Protein: 19 Fiber: 0
*Egg substitute is much lower in calories, points (1/2 cup egg substitute is 1 pt, and that is equivalent to 2 eggs, which are 4 pts), and cholesterol. The nutritional numbers for each recipe are based on egg substitute.
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Photography is Just Amazing...
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This was quite a shocking article. Its a little frustrating these days to find somehow seemingly innocuous foods are subject to deceptive tactics.
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I generally do not publish poetry, but this piece by Katie Makkai was powerful enough to share. This is intense, but the message is so so important. Take the time to watch it...maybe with your daughter or granddaughter.
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This is a great article on happiness...well worth a read! 
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And here's a cute little image collection of happiness...
click here
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Read about Phyllis Sues, a woman in her 90's who does yoga, tango dances, and much more. What an inspiration!!
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Here is the latest Biker Chick news from Sandra Lupien. For those of you who have yet to try a Biker Chicks ride...just do it!! If you are uncomfortable on a bike, inexperienced, timid, this is the group to ride with. Lots of newbies or fair weather biking women, mostly older with cruiser or upright bikes. C'mon...you WANT to be like the woman featured in the article above, don't you?? Here is a great opportunity to get in motion! And it is SO MUCH FUN!!!  Please don't miss Coach Laurel Green's April 6th Bike Handling Skills Clinic for women. All the info is here: http://bikesonoma.org/article/201301/back-popular-demand-bike- handling-skills-women-april-6 RSVP to aileen@BikeSonoma.org The next day, April 7th, join Supervisor Shirlee Zane and me for our next Biker Chicks ride. We haven't chosen the route, but will do so soon. RSVP to events@bikesonoma.org. Next, I know most of you have not yet registered to join Team Biker Chicks for the I Bike Sonoma County Century on June 22nd. Please ride with us! We're going to have a great time riding 18, 35, or 65 miles - you get to choose! You also get to choose whether you'll ride as a Fundraiser Superhero (it's easier than you think to raise the $250 or $500 minimum - again, you choose, and it supports the organization that organizes Biker Chicks!), or if you'll pay a flat registration fee and just enjoy the ride. Either way, I hope you'll sign up. Please tell me what questions you have, or what encouragement you need. We want lots of Biker Chicks out that day!
Sandra Lupien
Outreach Director
Sonoma County Bicycle Coalition
www.BikeSonoma.org
707-545-0153 (Office)
707-694-8702 (Cell)
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 As a certified Life Coach, specializing in weight management I offer both practical suggestions and guidance, as well as emotional and psychological support to help you through this most challenging of realms. Please consider taking that leap to get the help you need to lose that weight for good in 2013! |
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