Motivational Reads - Leadership and Success

" Words embody power to inspire or motivate us, but it is only we who have power to open up to see and feel it." - Anuj Somany, 2012

Words have amazing power to move us.  They can turn negatives into positives, they can enlighten us and they can teach us.  Below is a sample collection of titles by John C. Maxwell is the author of more than thirty books and speaks to hundreds of thousands of people each year.  If you're looking for a great title to tote along this fall, try one of these.  

[John C. Maxwell] "is the founder of INJOY, a Christian-based leadership program and debunks the myth that strong leaders must have big egos and spend all their time harnessing personal power. Instead, he elevates leadership to a spiritual act of service: "The growth and development of people is the highest calling of leadership." Maxwell relies on real-life anecdotes, short paragraphs, charts, and numerous lists to make his wisdom accessible. As a result, his writing often seems simplistic, with a self-help tone. Nonetheless, in teaching readers how to bring out the best in themselves as well as others, Maxwell offers a worthwhile life lesson that extends far beyond the workplace." --Gail Hudson

5 Levels of Leadership

True leadership isn't a matter of having a certain job or title. In fact, being chosen for a position is only the first of the five levels every effective leader achieves. To become more than "the boss" people follow only because they are required to, you have to master the ability to invest in people and inspire them. To grow further in your role, you must achieve results and build a team that produces. You need to help people to develop their skills to become leaders in their own right. And if you have the skill and dedication, you can reach the pinnacle of leadership-where experience will allow you to extend your influence beyond your immediate reach and time for the benefit of others.

The 5 Levels of Leadership are: 
1. Position - People follow because they have to.
2. Permission - People follow because they want to.
3. Production - People follow because of what you have done for the organization.
4. People Development - People follow because of what you have done for them personally.
5. Pinnacle - People follow because of who you are and what you represent.

Through humor, in-depth insight, and examples, internationally recognized leadership expert John C. Maxwell describes each of these stages of leadership. He shows you how to master each level and rise up to the next to become a more influential, respected, and successful leader.

Go get 5 Levels of Leadership  

Attitude 101: What Every Leader Needs to Know

Attitude can make or break you and the people you lead.

Good attitudes on a team do not guarantee its success, but bad attitudes guarantee its ruin. So says New York Times best-selling author and leadership expert John C. Maxwell in this highly practical primer, Attitude 101. Anyone who has tried to lead people with bad attitudes knows the frustration it can bring.

With this concise and reader-friendly guidebook, you can master attitude issues. Learn to:

• Recognize how individuals' attitudes impact their performance
• Pinpoint problem feelings, behaviors, and thinking in yourself and others
• Identify six common attitude problems that undermine teamwork
• Discover the secret to changing a bad attitude
• Create new definititons of failure and success that will improve performance
• Adopt the attitude that helps a leader keep going to the next level

Attitude is contagious!

You want to make sure your team is catching the right one!

Go get Attitude 101 here.

Self Improvement 101: What Every Leader Needs To Know 

To improve your life, improve yourself.

New York Times best-selling author John C. Maxwell asserts, "Most people don't realize that successful and unsuccessful people do not differ substantially in their abilities. They vary in their desire to reach their potential. The way they reach that potential is through commitment to personal growth." Self-Improvement 101 provides the essentials leaders need to keep striving for excellence no matter where they are or what they are doing. Some lessons you will learn from Dr. Maxwell's decades of experience:

• The secret of becoming a lifelong learner
• Where to focus your time for maximum growth
• What sacrifices are worth making to keep getting better
• How to overcome obstacles to self-improvement
• The key to turning experience into wisdom

Leaders are learners.

People never reach their potential by accident.

Go get Self Improvement 101 here.

Developing the Leader Within You

Developing the Leader Within You is Dr. Maxwell’s first and most enduring leadership book, having sold more than one million copies. In this Christian Leaders Series edition of this Maxwell classic, you will discover the biblical foundation for leadership that John Maxwell has used as a pastor and business leader for more than forty years. These same principles and practices are available for everyday leaders in every walk of life. It is a lofty calling to lead a group—a family, a church, a nonprofit, a business—and the timeless principles in this book will bring positive change in your life and in the lives of those around you.

You will learn:

The True Definition of Leader. “Leadership is influence. That’s it. Nothing more; nothing less.”

The Traits of Leadership. “Leadership is not an exclusive club for those who were ‘born with it.’ The traits that are the raw materials of leadership can be acquired. Link them up with desire, and nothing can keep you from becoming a leader.”

The Difference Between Management and Leadership. “Making sure the work is done by others is the accomplishment of a manager. Inspiring others to do better work is the accomplishment of a leader.”

God has called every believer to influence others, to be salt and light. Developing the Leader Within You will equip you to improve your leadership and inspire others.

Go get Developing the Leader Within You here.

Recipe Wednesday - Creamy Turkey Fettuccine

Creamy Turkey Fettuccine Recipe

Creamy Turkey Fettuccine photo by Taste of Home

Need a little comfort food?  Quick, diabetic friendly and healthy, this is a family favorite submitted to Taste of Home by Paula Marchesi of Lenhartsville, PA
Prep/Total Time: 30 minutes    Yield: 6 servings

INGREDIENTS

• 12 oz uncooked fettuccine
• 3/4 cup fat-free milk
• 4 oz fat-free cream cheese, cubed
• 1/2 cup reduced-fat garlic-herb spreadable cheese
• 2 cups cubed cooked turkey breast
• 3 cups frozen, chopped broccoli, thawed
• 1/2 cup chopped roasted sweet red peppers
• 1/2 cup shredded Parmesan cheese, divided

DIRECTIONS

• cook fettuccine according to package directions.  Meanwhile, in a large saucepan, combine the milk, cream cheese and spreadable cheese.  Cook and stir over medium heat until cheeses aer melted and mixture is smooth.  Stir in the turkey, broccoli, roasted peppers, 1/4 cup Parmesan cheese and pepper; heat through.
• Drain fettuccine and place in large serving bowl.  Top with turkey mixture; toss gently to coat.  Sprinkle with remaining Parmesan cheese.  

YIELD: 6 servings

Nutritional Facts1-1/3 cups equals 376 calories, 7 g fat (4 g saturated fat), 59 mg cholesterol, 461 mg sodium, 46 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 vegetable, 1 fat.

Originally published as Creamy Turkey Fettuccine in Light & Tasty June/July 2006, p25

the Dreaded "String of Pearls" - Life with PCOS

That doctor visit, the one where I saw that ultrasound image was both horrible and a relief.  Horrible because the diagnosis of PCOS (Poly Cystic Ovary Syndrome) came with such a laundry list of information that I heard less than half of what was told to me.  I clearly remember being told about the dreaded "string of pearls", the dark areas on the ultrasound that indicated cysts in my ovaries.  It was also a relief because I finally had a reason for why I had been having so many problems with my cycle, with weight gain and the inability to loose it.  I learned that the extra weight compounded my problems because fat stores hormones.  I learned that I was high risk for insulin resistance, diabetes, and a whole host of health problems.  

Ultrasound of a polycystic ovary
Retrieved from   http://face2facebabyscans.co.uk/blog/gynaecological-scans/  

Lots of blood tests, lots of doctor visits, lots of long discussions about treatment options and the importance of dropping some weight, and the challenges I would face to do so.  Lots of feeling like I was a failure as a woman because I couldn't even have my monthlies right.  An emotional time because following the treatment options that seemed best for me meant that any notion I had of entertaining getting pregnant was over, my time had run out.  I had uterine fibroids to deal with, too.  

I felt alone, then I started to realize that I wasn't.  I started to empower myself with research.  Here are a few of the resources that I found to be valuable in helping me find a way through this diagnosis and in taking charge of my health.

A Patient's Guide to PCOS: Understanding--and Reversing--Polycystic Ovary Syndrome

A comprehensive guide to polycystic ovary syndrome, from a leading authority on the condition One in ten American women of childbearing age is affected by polycystic ovary syndrome (PCOS) to some degree, and many suffer from serious symptoms, such as infertility, early miscarriage, chronic pelvic pain, weight gain, high blood pressure, acne, and abnormal hair growth. PCOS is by far the most common hormone imbalance in women of this age group, yet few women understand the threat it poses to their health--or how to prevent it. 
In A Patient's Guide to PCOS, Dr. Walter Futterweit, a foremost authority on PCOS in America, tells women everything they need to know about this condition and how to treat it. Drawing on his twenty-five years researching and treating the condition and his ongoing long-term study of more than a thousand women with PCOS, Futterweit discusses
• what PCOS is and how it affects your body
• what to eat and how to exercise to control PCOS
• all the treatment options, including the latest drug therapies
• how to reverse PCOS-induced infertility and restore healthy skin and hair
• resources for preventing, diagnosing, and treating PCOS

This comprehensive guide contains everything women need to know about PCOS--from identifying warning signs and seeking a diagnosis to finding emotional support in recovery--to regain their health and resume their lives.

the Insulin-Resistance Diet

Conquer insulin resistance. Reduce cravings. Eat your favorite foods. And lose weight!

If you have tried every diet and are still struggling with your weight, the real culprit may be insulin resistance. When you have more glucose than your body needs, your body responds by producing more insulin to stabilize your blood sugar level and store the excess glucose as fat. In The Insulin-Resistance Diet, Cheryle R. Hart and Mary Kay Grossman show you how to control insulin resistance and lose weight without sacrificing all of your favorite foods.

Overcome insulin resistance and lose weight with:

• The exclusive Link-and-Balance Eating Method, which balances carbs with the right amount of protein at the right time for maximum weight loss
• Self-tests to determine your insulin resistance and check your progress with linking and balancing
• Real-world strategies for eating at home and out on the town
• Easy-to-make, tasty recipes and livable meal plans

Shakeology - an important component of my diet

Shakeology became an even more important component of my diet because of the low glycemic index.  Shakeology has a glycemic index of 24, an apple varies from 33 to about 40.  It has been an essential part of my weight loss plan.  I use it as a substitute for breakfast.  On it I am satisfied, I am not hungry immediately after.  It is literally the smartest calories I intake during the day.  You can read more about Shakeology by visiting my blog post "Shakeology vs..." and much, much more by going HERE.

PCOS is a frightening diagnosis with serious health concerns, but it doesn't need to paralyze you.   Arm yourself with information, be an active participant in your health by engaging your doctor in a conversation with a list of intelligent questions, then take control of your life.  These aren't the only tools available, but they are a few.  Remember that knowledge is power, especially when being proactive about your health.

Have questions?  Want to try a FREE sample of Shakeology?  Find and LIKE the fitter Fitter on facebook.  Friend me and private message me to make your request.  I'm here for you.

"This portion is JUST right" says Goldilocks...

Retrieved from  http://iamachild.files.wordpress.com 

Remember the story of Goldilocks and the 3 Bears?   Goldilocks sampled bowls of porridge left on the table in a cottage, remaking that one of the bowls was "just right".  Too bad she was talking about how hot the porridge was and not about portion size, many of us adults might be better off if she had.  The truth is most of us struggle with portion control, and it's not all our fault.  Portion sizes are distorted in American society.  When we go out to eat portions are bigger than our parents were served back in the 1950's.  When we shop we have to be label readers, because often a portion is way less than you think.  

Graphic Retrieved from   http://biosensemd.com/solo_blog/21/managing-diabetes-portion-control/

What is a serving?
A serving is the amount of food typically eaten in one sitting and is based on age.  Just as important is the question "a serving size of what?"   Eating too large of a serving leads to weight issues, which leads to health issues.  As a parent the pressure is on, our children learn by what they see, and often they see their parents eating too much of the wrong foods.  So how do you know what their portion size should be?  How big should your portion be?

Child size that portion
In the first three years of life, a child doesn't need more than a 1/4 cup of each serving, the exception is the 1/2 cup of milk per serving.  A good rule of thumb is that a 5-12 year old child needs half the calories of an adult.  For most active children this is 1,000 calories a day.  So, if an adult is enjoying 2 - 3 oz of meat per serving, then the child sized portion should be only 1 oz.

Proper Portion Size = Good Health
Beyond the obvious of a parent leading by example and assisting the child to control their portions by making their plate for them, keep in mind that your child doesn't need everything they ask for every time they ask.  We can teach our children healthy eating habits that will serve them for life by teaching them about portion control and better food choices.  Bear in mind also that a growing teenager who is training heavily for sports needs to be eating enough and many teen girls eat far too restrictive for their age.  Eating enough is a healthy choice, too.  Bottom line is "this is a family effort," says Dr. Jennifer Steinhoff, a ThedaCare Physician.  "Eating habits are as much a behavior issue as a nutritional issue."  When you prepare your plate half should be filled with low carb vegetables, one quarter lean proteins and one quarter whole grains.  Intimidated?  No need to be, there are plates out there designed to help with portion control and they range from no nonsense melamine to chic ceramic that only you will know pertains to portion control.  You can read more about those in this blog post on Portion Control Made Easy.   

How Big is a Portion? Common Portion Sizes by Age
Food Group         Servings/Day     1-3 yrs        4-5 yrs        6-12 yrs      13 -Adult
breads, cereals,      5 or less          1/2 slice      1/2 slice       1/2 slice     1/2 slice
pastas & grains                             or 1/4 cup    or 1/3 cup    or 1/2 cup   or 1/2 cup

vegetables                   3-5              1/4 cup        1/3 cup         1/2 cup       1/2 cup

Fruits                            2-4             1/4 cup        1/3 cup         1/2 cup       1/2 cup

Milk & Dairy                 2-3             1/2 cup        3/4 cup          1 cup          1 cup

Meat & Protein            2-3            1 oz or        1-1/2 oz           2 oz or       2-3 oz or
                                                   1/4 cup      or 1/3 cup       1/2 cup       1/2 cup


Be a Label Reader
Learn how to read a label.  Note the portion size, the calories, fat content, fiber, sodium.  Understand when you read the ingredients that the they are listed by percentage of content, from most to least.  So, if your cereal says whole grain, but whole grain isn't listed as one of the first three ingredients, but sugar is, then there is more sugar in the cereal than there is whole grain.  Being a smart shopper can help you with your diet more than you imagine.  By filling your pantry with good food choices and leaving the bad ones on the shelves at the grocery, you will be far less likely (or able) to indulge in a weak moment.

Retrieved from  http://hundredtenpounds.files.wordpress.com


Inspired by "Child-sized" in the Autumn 2012 issue of Theda Care magazine. 

Water, Water Every Where...

Water is perhaps the most neglected nutrient out there.  In the past water as a drink was shunned because the cleanliness of water supplies could not be guarenteed.  In the present day it is much easier, and socially acceptable to grab a cup of coffee, an energy drink or a can of pop to drink rather than water.  Most people know that they should be drinking eight 8 oz glasses of water a day, yet they don't.   Dehydration shouldn't just be a concern for those who are ill or exercising, in fact most people are walking around dehydrated right now.

How do I know if I'm dehydrated?
Are you fatigued?  Moody?  Feel "drained" or thirsty?  If you feel thirsty, you are dehydrated.  It has been stated that if you are in the mood to snack, try a glass of water first as thirst often mimics food cravings.  Wait 20 minutes and see if you are still hungry, then eat. 

How important is hydration?
The answer is very.  As little as a 1% loss of hydration can mean increased core temperature while you exercise.  Losing from 3-5 % of your water can put a strain on your cardiovascular system, further impairing your bodies ability to dissipate heat.  With a 7% loss of water from the body, the likely result is collapse.  Remember that 45-75% of your bodies weight is from water, your muscles are 75% water.

How do I stay hydrated?
Firstly, understand that hydration refers to drinking the required amount of water every day to replace what is lost.  So, how do you know how much water you need to drink to replenish what you have lost in a day?  

The "average" person, in a normally humid environment without physical exertion will loose approximately 2 cups from perspiration, another 2 cups from breathing and 6 cups through the function of the kidneys and G.I. tract.  That's 10 cups a day.  And that's for a "normal" person.  If you weigh more, work in hot, dry environments and do physically demanding tasks you will need more water.  

Your body does have the ability to utilize water that we ingest as part of our food, a couple cups worth a day in fact.  The amount suggested for daily intake of water is 6 to 8 cups a day.  Not average?  Take your weight and divide by 2, that gives you the amount of water in ounces you should be drinking daily (keep in mind that there are 8 ounces of water in a cup).  

Now, that is 6 to 8 cups of WATER.  Not juice, energy drinks, coffee or pop.  And any caffeinated beverage has a diuretic effect, carbonated drinks also have a diuretic effect.  This means they assist the body in evacuating water, so caffeinated and carbonated beverages will add to the amount of water you must drink.  You can't trick your body into thinking that electrolyte or sports drinks are water, either.  You still need water.  While it's alright to drink other beverages, know that it takes time for your body to utilize them while your body can rapidly make use of water.  

How and when to drink water
Knowing when to drink and how much to drink is important, too.  Don't guzzle water.  Your body can best utilize water that is sipped in small amounts continuously during the day.  This is why refillable water bottles that you can keep with you are so important.  The refillable ones because it's important for our planet, and because bottled water costs more per gallon than a gallon of gas does.  Water taken in too large of a dose triggers your body to release diuretics, so it can expel extra water, not absorb it, and this can lead to further dehydration.  Hypernatremia is the condition of drinking an extremely large amount of water in a short amount of time and can be deadly. The amounts of water needed to induce hypernatremia is beyond what most people can tolerate, but large spikes of water in the body are still undesirable. 

Don't drink lots of water with your meals.  This dilutes your stomach acid and can lead to indigestion.  It is best to drink your water 15 minutes before or 30 to 60 minutes after a meal.  Milk, because it contains casein which is a slow digesting protein, will form a semi-solid in the stomach, so it is a good liquid to drink with meals.  Red wine can be good too, because it assists in breaking down fats. 


Thanks to TrulyHuge.com for the great information. To read their full article click here. 

Preventing Achilles Tendon Injuries

I've learned a lot about the Achilles Tendon since my husband tore his in mid-August.  Most importantly that I don't want to tear mine.  We've heard lots of stories about non-professional athletes, i.e. regular people, suffering tears in freak accidents with something as simple as stepping up onto a curb.  The surgery to repair the tear requires a long recovery and lots of rehabilitation.  The calf muscle, and so the Achilles Tendon, provide all your push for locomotion, a very important part of your body if you intend to walk.  Today he graduated from his second cast (after the first cast replaced the post-surgical splint), to a cam-walker and I thought I'd share a little information with you about what you can do to prevent this type of injury in yourself.

Preventing Injury
The most important, and obvious thing, in preventing injury is to be healthy and active.  Being in good shape is your first line of defense.  But what else can you do?

• Exercise regularly - if you are currently not active, check with your doctor before beginning any routine.  Be safe, then be active.
• If you are unfamiliar with exercising properly, do your research.  Read up on workouts, exercises and proper form.  Proper form allows you to work out harder and longer.  It will also get you the results you desire faster and prevent injury.  Always mind proper form for safety.  There are some great magazines on the market today that feature exercises you can do at home and the proper form to do them.  You can also invest in a personal trainer.  Sometimes a few meetings to get started right will go a long way.  
• Eat a balanced diet, drink plenty of water and get enough sleep.  These are the 3 basics to getting the most out of your workouts.  If you cover these 3 bases, you will get stronger, if you don't then you just wear your body down.  Proper nutrition is important to keeping our bodies in proper working order.  Also, some medications can have side effects like brittle tendons.  Talk to your doctor about the side effects of any medications you are taking.  It is your right as a patient to be informed and proactive about your health.
• Maintain a good weight - be neither too heavy, nor underweight.
• When you exercise, spend as much time on soft surfaces as possible, avoiding hard, unforgiving surfaces.  A good surface and good shoes for a particular activity are important factors in keeping safe while you work out.  And remember, moderation!  Too soft of a surface isn't good either.
• Increase your exercise increments in small doses rather than large leaps.  Avoid dramatic changes in intensity.
• If you feel you are getting sick, go easy on yourself and decrease your workout intensity.  Avoid temperature extremes, either hot or cold.  When you feel better return to your workouts gradually rather than just jumping back into it. 
• Listen to your body.  Learn what is normal for you.  Learn the difference between soreness and aches, pain or tightness.  Soreness is good, it means you are challenging your muscles.  Pain, aches or tightness is bad.  If something feels wrong, don't work through it.  If pain is persistent, schedule a visit to your doctor.  If pain is acute, practice R.I.C.E. (Rest, Ice, Compression, Elevation). 

Wearing the right shoes helps, wearing the proper shoes for your workout is key.  Remember to stretch.  Warming up and cooling down should be important parts of your workout, never skip them.  Those warm ups and cool downs should include time to stretch, your muscles are the most cooperative when they are warm.  If you'll do aerobic and strength training in the same day, do your aerobic workout first.  Focus on an exercise that will strengthen your calf muscles.  These little things can go a long way to keeping you from suffering a long recovery after a devistating injury like a torn Achilles.  

Exercise safe.  Know your limits.  Push yourself, you are only competing against you.  Mind your safety.

For a full article and more information about Achilles Tendon injuries, visit Everything About Achilles Tendons.
   

Can I get that in Writing?

Keeping a food journal isn't a punishment, but an important tool for discovering your true relationship with the food you eat.  Are you an emotional eater?  Is your snacking the problem?  Every little bite during the day counts and it's near impossible to track your calories in and out if you don't keep a food and exercise journal.  It can help you discover what triggers a migraine headache if you are prone to them.  It can also assist you in discovering if you are carb sensitive (if you eat a carbohydrate rich food and your hunger comes back almost immediately) and thereby tell you what carbohydrates you need to carefully moderate.  Maybe you need to track your sodium intake due to high blood pressure?  Or do you have high cholesterol?  Maybe you suffer from PCOS [Poly Cystic Ovary Syndrome] (watching your carbs and loosing weight are very important here).  Food journaling can  help as it gives an accurate picture of just what you're eating.

How to get started?  It's not as hard as you think.  I keep a small composition notebook with me at all time to log my daily entries.  I log workouts (which one, duration and time I did it, also how I liked the workout), meals, snacks and the times I eat.  I also log emotions, any obstacles or victories (big or small).  How did I feel?  Good, bad, something hurting?   What did I weigh in my weekly check-in?  What are my measurements saying that the scale can not?  This helps me establish patterns.  Then I use  MyFitnessPal.com to calculate my calories in and out for the day and connect with others to give and receive motivation and support.  It's free, it takes into account my activity level and my current weight to calculate my caloric needs for the day.  I can even track my water intake there. Did you get all 8 of those 8 ounce glasses in today?  The calorie counter there will quickly help you see which food choices are better than others.  That great comfort food supper I've been craving may require me to workout a little longer and eat lighter earlier in the day.

Read more about food journaling here.

Have PCOS?  Need more help with a diet tailored to insulin resistance?  Just need more information on PCOS?  We can help, go HERE to read more.

More Questions?  A little shy about asking them here?  No worries.  Find the fitter Fitter and LIKE us on facebook.  Friend me and private message me. I'm here for you!

Autumn means Apples

Autumn means apples.  I love to grab one off the tree to snack on when the air turns crisp, the leaves are changing colours and the sun is still warm.  Try this recipe for Apple Cake, made over by Taste of Home to be a healthier option.  

Makeover Easy Apple Cake Recipe photo by Taste of Home

Flavored with cinnamon and apples, Sherry Ashenfelter’s rich, old-fashioned apple cake is down-home delicious, with less than half the fat of the original recipe she shared in Waterville, Ohio .  This recipe is easy and diabetic friendly!

• Prep: 25 min. Bake: 30 min. + cooling
• Yield: 20 Servings

25

Ingredients

• 3/4 cup sugar
• 2/3 cup unsweetened applesauce
• 1/2 cup sugar blend
• 3 eggs
• 1/4 cup canola oil
• 1-1/4 teaspoons vanilla extract
• 2 cups all-purpose flour
• 1/2 cup ground flaxseed
• 1-1/4 teaspoons baking powder
• 1-1/4 teaspoons ground cinnamon
• 1 teaspoon salt
• 1/4 teaspoon baking soda
• 2 cups finely chopped peeled tart apples
• 1/2 cup chopped walnuts, toasted
• 1-1/4 cups reduced-fat whipped topping

Directions                                                                                

• In a large bowl, beat the sugar, applesauce, sugar blend, eggs, oil and vanilla until well blended.  Combine the flour, flaxseed, baking powder, cinnamon, salt and baking soda; gradually beat into sugar mixture until blended.  Fold in apples and walnuts.
• Transfer to a 13 inch x 9 inch baking dish coated with cooking spray.  Bake at 350 degrees for 28-35 minutes, or until a toothpick inserted near the center comes out clean.  Cool on a wire rack.  Serve with whipped topping.  Yield: 20 servings

Editor's Note: This recipe was tested with Splenda sugar blend.

Nutritional Facts                                                                    

1 piece with 1 tablespoon topping equals 184 calories, 7 g fat (2 g saturated fat), 32 mg cholesterol, 170 mg sodium, 27 g carbohydrate, 2 g fiber, 4 g protein.

Diabetic Exchanges:2 starch, 1 fat.

Originally published as Makeover Easy Apple Cake in Light & Tasty February/March 2008, p7

Common Sports Injuries

     I have a pain in my neck, bad enough that few trips to the chiropractor are called for.  Pinched nerve or pulled muscles?  Not quite sure.  But, it means a few days of taking it easy so I can get back to my workouts.  This has brought to mind sports injuries in general.  When should you go to the doctor?  When should you just ice it.  When should you R.I.C.E. it?  How long will it take to heal?  Here are some answers. 

     Most common sports injuries can be prevented if we prepare ourselves properly for our "weekend warrior" activities.  This include taking time to properly warm the muscles up, then stretching.  Proper cool down and stretching is important, too.  But what if the worst happens?  Then what?

Then we R.I.C.E. 

• Rest - to prevent further injury and allow healing
• Ice - to prevent swelling.  This constricts blood vessels in the injured area and decreases bleeding.
• Compression - to support the injured joint and further decrease swelling.
• Elevation - this further helps decrease swelling by utilizing gravity.

RICE works best when practiced as soon after the injury as possible.  Remember to always place a towel, sheet or t-shirt between your skin and the ice.  Also, when using compression bandages, remember not to wrap the area too tightly.  Once the swelling goes down you can begin gentle range of motion exercises.  Remember to go slowly.  Anti-inflammatory therapy may help, too, but be sure you can tolerate acetaminophen or ibuprofen, some cannot.  

     Remember that it will take time to heal and it is best to return to your regular activities slowly to prevent re-injury.  How long will you be out?  Remember that healing time varies from person to person and with the severity of the injury. 

Average Healing Times

• Fractured Fingers and Toes take 3 to 5 weeks
• Fractured Clavicles take 6 to 10 weeks
• Sprained Ankles vary from 5 days if minor to 3 to 6 weeks if severe
• Mild Contusions take 5 days
• Muscle pulls take from a few days to several weeks depending on the severity and location of the injury
• Mild Shoulder Separation takes from 7 to 14 days

When should you visit the doctor with an injury? See the Doctor if:

•  the pain is severe or lasts longer than 2 weeks in a bone or joint.  
•  the pain radiates to another area.  If pain is caused by pressing on a specific point but not produced when you press on the same spot on the other side of the body, this is called "point tenderness".  
•  a joint injury produces significant swelling, left untreated you could have permanent damage.  
• you cannot move the injured part
• there is persistent tingling, weakness or numbness in the injured area
• the injury does not heal in 3 weeks
• you have an infection with pus, red streaks, fever or swollen lymph nodes

You can visit this link to learn more about preventing injuries, treating injuries and healing from them here.

Cooler Weather means Comfort Food

With the return of cooler weather comes thoughts of comfort food.  However, the annual return to comfort foods need not mean a return to diet breaking calories.  Your favorite comfort foods can be made over in to better options.  You're eating healthier now, making better choices.  Your favorite stand by recipes can make better choices, too.  

Try these simple substitutions to slim down your cherished old comfort food recipes.
To save FAT & CALORIES:

• Fat-free milk
• Frozen reduced-fat whipped topping
• Lean/extra-lean ground beef or turkey
• Reduced-fat/fat-free mayo, salad dressing and evaporated milk
• Reduced-fat cheese and dairy products

To save SUGAR:

• canned fruit in extra-light syrup or juice
• Sugar-free instant pudding

To save SODIUM:

• Reduced-fat reduced-sodium condensed cream soup
• Reduced-sodium chicken or beef broth
• Reduced-sodium soy sauce
• Reduced-sodium taco seasoning

To Save CHOLESTEROL & SATURATED FAT:

• 2 egg whites for 1 whole egg in omelets and scrambled eggs
• No-yolk egg noodles
• Olive or canola oil to replace butter

Making simple substitutions as we cook or bake counts as better food choices.  Remember, this is a lifestyle change, not just a diet.  Thanks to the October/November 2012 issue of Taste Of Home Simple & Delicious for these tips.  

Visit TasteofHome.com and sign up free for more recipes that trim calories the easy way.  

Are you Born To Win?

Happy Motivational Monday.
Have you picked your motivational read?  No time to read?  How about an audio book by one of the all time masters of motivation, Zig Ziglar? 

ZIG ZIGLAR WILL REVEAL YOUR SUREST PATH TO SUCCESS AND HELP YOUR UNTAPPED GREATNESS BECOME VISIBLE

For more than 50 years, in a style that is unquestionably his own, Zig Ziglar has used his quick wit, down-home charm, and abundance of energy to inspire excellence in people throughout the world. In Born to Win, Zig’s nonstop passion inspires and informs as Zig speaks to you as if you’re sitting front-row center in his sold-out seminar. 

In Born to Win you’ll learn:

• To achieve balance by becoming a more complete person in seven key areas of your life

• How to develop and maintain a winner’s attitude and use it to achieve significant personal growth

• How to build stronger professional and personal relationships using your own unique behavioral style

• How to become a better leader, parent, and employee by learning the art of effective communications

• And much more!

That’s precisely what tens of thousands of people have done who had the fortune to attend Zig Ziglar’s 25-year-running and perpetually sold-out Born to Win seminar. Now, you can experience the rewards of his legendary seminar in this time-saving, two-CD program designed inspire a whole new generation of achievers.

"It’s going to be the most fun and exciting trip you’ll ever take. It’s filled with more promise of reward than King Solomon’s mines. In short, this journey to the top, which you are going to be taking, is a tremendously exciting trip." —Zig Ziglar

Go get your copy of Born To Win here.