A smoothie recipe for you!

A Smoothie Path to Better Blood Sugar
Tart apple and spicy cinnamon can sure get your taste buds tapping. But help control your blood sugar, too? It very well might. Turns out that a daily dose of cinnamon may help improve insulin receptivity -- an important part of blood sugar control. Slip a little more cinnamon into your day with a Double Apple Cinnamon Smoothie (recipe below). A Little Does a LotYou may need only a little bit of cinnamon -- as little as a quarter teaspoon a day -- to reap blood sugar rewards. Just don't overdo it -- highly unlikely with a typical diet, but loading up via supplements could be toxic. Another cinnamon bonus: When you add it to high-glycemic-index foods, it can help lessen their impact on your blood sugar. Double Apple Cinnamon SmoothieThis cinnamon-inspired smoothie recipe is brought to you compliments of the YOU docs -- Mehmet Oz, MD, and Michael Roizen, MD -- and their newly updated and expanded YOU: The Owner's Manual. To be sure you get enough cinnamon -- this recipe serves two -- we suggest topping your drink with a generous sprinkling of the fragrant spice.
Ingredients:
1/4 cup frozen apple juice concentrate, not thawed1/2 cup cinnamon applesauce3/4 cup vanilla or plain fat-free or light soymilk3/4 cup low-fat vanilla frozen yogurt1/8 teaspoon apple pie spice PreparationCombine all ingredients in a blender container. Cover; blend at high speed for 1 minute. Pour into frosty mugs, if desired, and top with powdered cinnamon. Makes 2 servings.

Nutrition information (per serving): 204 calories; 3.4 grams fat (1.3 grams aging fats); 5.6 milligrams cholesterol; 34.9 grams carbohydrate; 9.1 grams protein; 2.7 grams fiber; 266 milligrams sodium; 566 milligrams potassium.

Spring Challengers-it's the halfway mark!

Ladies!
You are doing GREAT with your Spring Challenge! (Sidebar: if you've not been measured for the 6 week mark, please see K or A, ASAP!)
We are seeing such terrific progress in the loss of inches! Most folks are losing in the waist and, as we all know, that's crucial at keeping heart disease at bay! AWESOME JOB!
If you're not seeing the inches come off as fast as you would like-DO NOT worry, they will! Remember that everyone's body is different and make sure and check that food journal-many times the answers are in there! Getting protein, carbs and a little fat in each meal is crucial. Oh and there is also something else that might not make sense...eating too little!
An active woman needs at least 1500 calories per day to maintain her health-if you eat too little, restricting your calories TOO much, your body will kick into 'survival mode' and start storing fat and stalling your weight loss or inch loss.
Websites like 'The Daily Plate' can help you with calorie count easily each day-you simply enter what you've eaten and it breaks down percentages of fat, protein and carbs...and the total calories per day. Try it out!
This Challenge isn't only to lose inches-it's to improve our lives by making our bodies healthier and more fit and eating consciously and therefore healthier!
Ladies-you ROCK! Keep up the great work and see you in class!

Say what you need to say

Today was yet another beautiful day but it also brought some sadness. Today we attended the wake of one our dear clients, Brenda A. Brenda lost her battle with cancer this week after a long 2.5 year fight. When her family called me, I cried. Each of you is precious and special to us and the loss of someone so funny and witty and kind is so hard.
Brenda wouldn't have wanted any tears, she'd want laughter and good times only. She lived, to the end, the way she wanted...and really that's all even of us can ask for. She loved going gambling and always teased K that she wanted her luck at the casinos. Now, I hope she's playing the slots up there in Heaven and winning every time.
But, the loss of someone close to us should remind us all to always "Say what we need to say". We have that song in class right now and it's so 'spot on'.
Do you tell the people in your life how special they are to you? We all forget...we get caught up in every day life and we forget to say the good things. And, you know I try and 'walk the walk' so here goes:
To K: my best friend. My right arm. You know me best and love me anyway. All I can say is Thanks.
To MW: Someone to count on for sure. A close friend, made as an adult, is a precious thing. Always there when I need you.
To PA: One of the best people to bounce things off of-your thoughtful, a great listener and an amazing lady.
To DS: A friendship that snuck up on me but one I cherish for sure. To say we vent to each other is the understatement of the Century-I am appreciative and thankful for you.
To our instructors: You amaze us every day and we couldn't have come so far without you. Each of you brings your special spark to the stage and customers benefit from it every day. Thank God for all of you.
To our staff: Again, we couldn't do it without you. You care for our customers as much as we do and it shows. Thank you all.
And to our clients (all of you): Know that we do what we do for you. The original idea was 'two friends running a Center together, wouldn't that be great?' and it is. Even on the hard days we wouldn't do anything else. We push you, sometimes hard, but you know it comes from love.
Donald Trump says that you will only be successful doing something you truly love and we both know what a gift it is (from you all) to be able to do something we truly love for a living.
We love you all and, thanks!

PINK WINS!

Ladies,
It's a perfectly glorious day out and, last night???? PINK wins BL! Ali is the first female BL winner thus far! You Go Girl!
If you didn't watch the show this season, try and pick up the reruns on Bravo TV-you will be inspired like never before. Ali is, I believe, in her late 20's or early 30's and was successful at everything, except her weight. She is a bright, shining light that should let every woman in America, who has ever struggled with weight, know that they CAN do it.
She confessed that, while home and prior to finale, she was plagued by getting up in the night and eating frozen yoghurt for 'no reason'. She opened up about fear and hiding behind her weight all her life to keep herself 'safe'. Many of us can relate. Jillian pushed her beyond her limits and then, Ali pushed herself. She felt safe with her trainers and found out that she could help HERSELF with their guidance.
We do the same thing for you here-if you let us. You must make that choice.
Is it about being 'skinny'? No. It's about being healthy, feeling good in your body, being able to do and be all the things you were meant to do and be.
Know that K and A have gone through a transformation within our program and that is what we pass onto you each class. In fact, all of our instructors have transformed in one way or another through the J...and they all bring that passion and insight to you in class!
So, here's to the girls-yes, oh yes we can do anything boys can do!

What would you do?

First, 70 degrees today. Hallelujah is an understatement.

Ok, in watching a morning show today, I saw a report about a teacher being beat up, in the classroom, by a student. (High school level) Of all the kids in the classroom, only 1 went for help and the others watched, cheered on the student beating up the teacher and 1 took cellphone video and posted it online. To say I was appalled, is another huge understatement.
I know we're not in high school anymore, what would *you* do if you saw someone being hurt? Or, when you are in a group of girlfriends and someone starts 'talking smack' about another person, do you join in or do you stay out of it? And, if it's unjustified 'smack', do you stand up for the person being spoken about?
Being a healthy person means mind and body. If you stand by and 'watch' while someone is hurt or when people are talking negatively (maybe even being mean) and you do nothing-you *are* a party to that. You have to take your responsibility for it.
Just like those kids are all a party to the assault on that High School teacher-they all bear some responsibility because they did nothing. True, they are kids, but they are in High School and know right from wrong and beating up a teacher IS wrong!
I guess my point is, we are all in this together and that means that, when someone is being hurt or wronged, we all need to step up and help. Does this mean put yourself in harm's way? No. Of course you should guard your personal safety. But, there *are* ways to help.
-If you see someone being physically harmed in public, call the police immediately
-If you see someone shoplifting or stealing, get the management of the store or, again, use your cellphone to call police
-If you're sitting around with your girlfriends and one says, "Hey did you see Suzie's hair the other day, what a nightmare. She is always a mess! I can't believe her husband doesn't leave her-she's disgusting." Think about that-maybe Suzie is going through something, we've all been there, right? I mean, we all vent sometimes, but when that kind of talk gets mean, there's no reason for it. We're SUPPOSED to be adults. You don't have to like everyone but, seriously, we women have to stick together!
-If you have kids-make sure they have empathy for others. Those kids in the classroom obviously had none (except the 1 kid that went for help). Maybe use this news story to start a dialogue with your kids about 'what would you do?' in that situation.
I've actually called the police in the top two items. I witnessed a guy hitting his girlfriend/wife in the parking lot of a rest stop, in front of his kid, and got between him and her with my car (not smart) and called police on my cell. I stayed in my car, he kicked it and the cops came. Why didn't I just drive away? Because there was a child there and a woman being hit-I would have wanted her to help me, so I tried to help her.
I also pulled up to a Blockbuster (this is probably 20 years ago) late one night to drop off my movies. I pulled up right in front and left my car on as I slipped my movies in the slot. As I got back in my car I saw a man and a woman running out of the store with movies in their hands (tons of movies). They jumped in their car and sped off with the manager screaming, "Get them, they stole those!" Well, I was already in my car (and in my 20's so who needs sleep), so I tried to block their car from pulling out but couldn't, so I followed them...and got their license number and called the police. Once I had the license number and car description, I went back to the Blockbuster and told the manager I had called with the info. He was SO appreciative. Again, I could have just driven away but shoplifting causes prices to go up and nobody wants that! And, now that I have my own business, I'd want someone to do that for me!
I guess the greater point is that we can't be afraid of 'what people will think' if we get involved. Doing the right thing isn't easy-but it is the RIGHT THING. And, that 'golden rule' we learned in kindergarten still is true....
Treat others the way you'd want to be treated.
Have a great day and see you in class!

Take me out to the ball game...

Ah, Red Sox home opener-always a great day in Boston even if you're not at the game! And...it's sunny and relatively warm too!

How do you all feel about those DD 'flatbread sandwich' commercials that show the parents all pulling up to pick up the kiddos in their minivans and chomping on their sandwiches all the while? (And set to music no less!)
Personally, I find them annoying. Why? Because it's mindless eating again...
The sandwiches may be very good and I know Moms and Dads are always running around with the kiddos so eating 'on the run' sometimes is necessary BUT...it should be the exception, not the rule. And, it seems to me that DD does enough 'damage' to our nutrition with the donuts already!
My greater point (because you know I love DD for my coffee) is that we should all be trying to eat sitting down and really tasting our food. That is one thing I agree with the 'expert' on TLC with his "I can make you thin" business...you do need to actually chew your food and taste and enjoy it slowly. That will make you eat less-for sure!
So, for one week, try and eat your meals slowly and really taste your food-my bet? You'll eat less and enjoy more!
See you in class!

Quote of the week!

I believe strongly in my own personal magic!

-We hope you do too!
Have a great day!

Nutrition info..

This is reprinted from SparkPeople...take the quiz and check it out!
1. True or False: It is normal to eat when you are hungry and stop when you feel satisfied.
2. True or False: People should trust their food preferences to guide them in making healthy food choices.
3. True or False: To lose weight, you must adhere to strict goals for daily calorie intake and exercise.
4. True or False: It is abnormal to eat for any reason other than meeting your body's nutrition and energy needs.
5. True or False: "Good" foods should be eaten regularly and "bad" foods should be avoided as much as possible.
6. True or False: Since you have to eat fewer calories than you burn to lose weight, you should expect to be a little hungry most of the time.

Answers 1. True—It is normal to eat when you are hungry and stop when you feel satisfied.
Every healthy person has an innate, biochemical system that regulates hunger and satisfaction in response to your body's actual needs. Problems such as emotional eating or poor impulse control may have led you to lose contact with this system over time. But you can reconnect with it and use it to establish normal eating behaviors and patterns that you can rely on, even while you are working to lose weight.

2. True—You should use your food preferences as a guide when making choices. We all have innate tastes and preferences, such as a “sweet tooth” or a preference for salty and fatty foods. Under normal circumstances, these preferences enable you to make food choices that meet your nutritional needs. Unfortunately, most of us live in a food environment that provides many food choices that appeal to our innate preferences, but provide empty calories (soda) or have excessive calories, salt, fat or sugar for their nutritional value (candy bars). This means you will need to beef up and use your nutritional knowledge to navigate your way to “normal” food choices. Trying to deny your desire for sweet, fatty or salty foods will usually cause more problems than it solves.
3. False—To lose weight you must maintain a calorie deficit over time. Your body does not operate like a bank account with cutoff times and daily account balancing. It is always in the process of using or storing energy, based on what you're doing at the moment. Tracking calories eaten and burned over a 24-hour period is merely one convenient way for us to monitor things. Going “over” on calories on any one day does NOT mean you have blown it. And it certainly doesn’t mean you should continue overeating and start over later, or that you should go to the opposite extreme of restricting food the next day. It is simply a very small bump in a very long road.
4. False—It is normal to eat for other reasons besides nutrition. Food is never just fuel. Our bodies react to foods in many ways, producing feelings of pleasure and relief from unpleasant physiological states such as anxiety, stress, and low mood. We learn from our earliest moments to associate eating with comfort, caring, and human connection. Likewise, human cultures have always given many deep, social, and even spiritual meanings to food and eating. It is completely normal to use food for all these purposes. However, it's not normal to use food as your primary way of meeting these needs, or to push away uncomfortable feelings and thoughts.
5. False—There are no "good" or "bad" foods. A healthy, active body can utilize a certain amount of virtually all kinds of nutrients, including refined sugar and saturated fat—it’s simply a question of reasonable amounts. Normal eating does not abide by strict or inflexible rules, or even “healthy” ones. It is about finding your own balance between pleasure, health & fitness, good nutrition and meeting your weight goals.
6. False—You should not feel hungry all the time. As long as you have surplus fat to burn, your body should be able to handle a reasonable caloric deficit without experiencing chronic hunger. If you are eating normally, you can expect to feel hungry every 4 hours or so, which is when your regulatory system typically wants you to eat something. If you are hungry more often than that, you may be eating too little, aiming to lose weight too quickly, eating unbalanced meals, or mistaking appetite (the desire to eat for reasons other than satisfying your body's needs) for hunger.
See you all in class!