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Week of Decembe 25, 2011

Tips on How to Achieve and Stick with your New Year's Resolutions

  1. Focus on POSITIVE! Congratulate yourself every time you take a step towards your resolution goal. Be your own best cheerleader and pat your self on the back for achievements.

  2. Avoid berating thinking little ofyourself if you should fall back or break a resolution. Just brush yourself off and start over again with even more determination.

  3. Stick to your resolution by considering it a PROMISE to yourself, not a TEST of your willpower.

  4. Avoid situations that put you in the direct pathway of temptation. For instance if you are on a diet, don't go to the ice cream or pizza parlor.

  5. Keep a note in one or more prominent places so that you see it every single day (maybe more than once), reminding yourself of your carefully chosen resolutions. (i.e., on your bathroom mirror, next to your bed, on the visor of your car, on the refrigerator)

  6. Be realistic and use your common sense. Make sure your plan is a attainable and one that will fit into your lifestyle. For instance, after working all day, will you really have the energy to go out for that evening exercise class? The clue is to make your program easy for your self and make changes as easy and convenient as possible.

rWeek of December 18, 2011

Making the holidays sweet, does not have to mean heavy desserts.

Try some lighter than air Mocha Meringue Kisses! Just a touch of sweet to satisfy those cravings.

Mocha Meringue Kisses
Makes 24

3 large egg whites
1 cup sugar
3 tablespoons unsweetened cocoa powder
1 teaspoon instant espresso powder
1 teaspoon vanilla extract

Position oven racks in top and bottom thirds of oven. Preheat oven to 275°F. Line 2 baking sheets with parchment paper.

Use an electric mixer to whip egg whites until foamy. With mixer still running, add sugar in a slow, steady stream. Continue to beat until whites are shiny
and stiff.

Sift cocoa and espresso powder over whites. Add vanilla. Gently fold into egg whites.

Pipe or drop heaping tablespoonfuls onto prepared baking sheets, leaving 1 1/2 inches between cookies. Bake until firm on outside, 30 to 35 minutes. Cool completely on baking sheets. Peel kisses off paper and store in an airtight container for up to 2 days.

Per Serving: 37 Calories; trace Fat (1.5% calories from fat); trace Saturated Fat; 1g Protein; 9g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 7mg
Sodium. Exchanges: 0 Lean Meat; 1/2 Other Carbohydrates.


Week of December 4, 2011

Holiday Hot Cider Punch
Serves 15

  • 3 cups apple juice
  • 2 1/2 cups unsweetened pineapple juice
  • 2 cups cranberry juice
  • 1/4 cup brown sugar
  • 2 cinnamon sticks
  • 2 teaspoons whole cloves
  • 2 teaspoons ground allspice

Stir the apple juice, pineapple juice, and cranberry juice together with the brown sugar in a large pan. Place the cinnamon sticks, cloves, and ground allspice into a large teaball or cheesecloth bag. Place the spice bag into the pan with the juice mixture. Heat the juice mixture over medium-high heat about 10 minutes. Serve hot.

Per Serving (per 1/2 cup): 81 Calories; trace Fat (2.7% calories from fat); trace Protein; 21g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat; 0 Other Carbohydrates.



Before you begin any exercise or diet program, you should have permission from your doctor.
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