SparkPeople Staying Fit after Spinal Fusion Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=13195 For anyone who has had Spinal Fusion surgery. We can inspire one another to become strong and take full advantage of the surgery's benefits. SparkPeople Staying Fit after Spinal Fusion Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=13195 Team Challange http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x52569400 Well spring is here and it is almost time for swim suites. I would like to make a team challange to everyone. There will be a sprak goodie given to the won wo does the best. I challange the team to walk 1 mile a day for the next 30day, Sun, 17 Mar 2013 08:02:04 EST Hi All http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x49768388 My name is Brenda. I was in a rollover in 2005 which resulted in two ruptured discs in my back and one in my neck. I had a spinal fusion in 2006 (which I wish I could take back honestly) and at times I feel like I will never be right again. The weight just keeps packing on and the more I gain, the harder it is to get around. Any help would be unbelievably appreciated. I want so badly to find a way to get my life back, or at least start a new one I can be happy with. Tue, 4 Sep 2012 15:52:39 EST new team member http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x49381617 I had my neck fused and had lost a lot of weight just before that. Gained 20lbs in recovery and my neurosurgen said my discs are degenative. 2yrs later after a year of pain and some nerve damage to left leg he put in a fusion at the lowest spot on my back. Gained some more weight. 5 months after surgery I was still in pain they said do full exercises like before its post op. pain and will work its self out. Pain continues and it feels like my right leg is in thick mud and a am so out of shap... Thu, 9 Aug 2012 11:36:41 EST Having surgery soon... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x49263965 Hi all, I thought I would sign up for this team before surgery! Am scheduled for an Anterior Cervical Fusion surgery next week for degenerated disc from c-4 to c-6. My expected outcome is very promising and hopefully I'll be back to "normal" soon. I can't wait to be able to get back to a fit and painfree lifestyle. <BR> From what I have read, the post-op period is not very fun, so I'm looking for support and encouragement during that time and going forward. Would love to hear any words of wi... Wed, 1 Aug 2012 20:01:03 EST New to Sparks and to the group http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x48425346 Hello, my name is Debbie. As I said in the subject line I am new to sparks as well as to this group. I am married to a wonderful man who is also doing Sparks with me to some extent though he isn't as involved as I am. We have 4 adult children and 1 granddaughter. <BR> <BR> I need to lose about 50 pounds total and have wanted to lose it for some time now but now I have more motivation than I have in the past. I am diabetic and have high cholesterol. I am unable to take the cholesterol medicat... Thu, 7 Jun 2012 22:37:24 EST Low-Fat Eggplant Parmesan recipe – 154 calories http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x47701320 Ingredients: <BR> 1 lb eggplant, peeled and sliced <BR> 1/2 teaspoon garlic powder <BR> 1/2 teaspoon salt <BR> 8 ounces tomato sauce <BR> 1/2 teaspoon Italian seasoning <BR> 2 garlic cloves, minced <BR> 1/2 teaspoon vegetable bouillon granule <BR> 1/2 teaspoon oregano <BR> 2 tablespoons parmesan cheese, grated <BR> 1/4 cup mozzarella cheese, shredded <BR> olive oil flavored cooking spray <BR> Preparation: <BR> 1. Preheat the oven to 400 degrees F. <BR> 2. Peel and slice the eggplant into 1/2-... Sun, 22 Apr 2012 09:23:54 EST Hello there http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x47656743 Hello <BR> My name is Sandy. I live in Idaho and am 41 yrs old. My spinal fusion is going to be at the end of May. I'm really nervous about it. L5-S1 spondy. I am currently 251 lbs and need to lose weight as well. I really hope I can do it this time. It seems kind of stupid to me to go through the surgery and not to the work necessary to be healthier so that's where I'm at. Hope to get to know all of you <BR> <BR> Sandy Thu, 19 Apr 2012 10:08:22 EST STRETCHING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x46832460 It has been 9 months since I was fused at C4-C5. I can no longer run but I make sure to stretch EVERY DAY and I also exercise M-F. You have to adjust to your new YOU. That doesn't mean give up. Instead, start out slow and figure out what works for you NOW! Wed, 29 Feb 2012 15:39:29 EST No longer permitted to run after spinal fusion? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x45642711 Hi, I'm Lisa from near Pittsburgh, PA. I just had my second spinal fusion (c7-t1). I used to love running, getting up at 5 a.m. to run 2-3 miles every morning. My doctor told me not to run any more because the impact of running was too much stress on my spine. Has anyone else been given the same instructions from their doctor? Sun, 25 Dec 2011 08:57:41 EST HAPPY HOLDIDAYS TEAM http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x45642647 I just wanted to take moment to wish everyone a Merry and Blessed Christmas and a joyous New Year. May this Christmas bring you many blessing and my your New Year be better than 2011. Sun, 25 Dec 2011 08:47:43 EST QUOTE OF THE DAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x45464994 Dare to soar - how successful you are is determined by <BR> your attitude <BR> Sun, 11 Dec 2011 08:30:43 EST QUOTE OF THE DAY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x45400547 Have the courage to act on your dreams - leave behind you <BR> the internal forces that hold you back. Tue, 6 Dec 2011 14:48:13 EST TIS THE SEASON http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x45268015 as the holidays fast apporch and we get busier please take the time to remember the true meaning of CHristmas. It seams now a days that people forget what the true meaning is <BR> <BR> Mon, 28 Nov 2011 06:18:53 EST New member from Washington http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x44447182 Hello Everyone! <BR> <BR> I had my L4-5-S1 fusion with instrumentation last year after having three L4-5 laminectomy/diskectomies; the first being when I was 18 y/o. I gained quite a bit of weight during my recovery from surgery. I just finished up a year of post-op PT, but still need to work on core strengthening. It's been a very slow recovery process. Kind of frustrating at times. I am really hoping that as I lose weight, it will take some stress off my back and maybe make it easie... Wed, 5 Oct 2011 20:01:48 EST HERE IS MY FAMOUS CHEESY TURKEY MEATBALLS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x44314859 450 CALORIES <BR> NEEDED <BR> ½ POUND LEAN GROUND TURKEY <BR> 1 TABLESPOON DICED ONION <BR> 1 TEASPOON MINCED GARLIC <BR> 1 EGG BEATENED <BR> ½ TEASPOON WHOLE WHEAT BREAD CRUMBS <BR> 2 TABLESPOONS NON-FAT MILK <BR> 1 TEASPOON SEA SALT <BR> ½ TEASPOON PEPPER <BR> MOZZERELLA CHEESE IN ½ INCH CUBES <BR> 2 MINCED GARLIC CLOVES <BR> 1 TEASPOON OLIVE OIL <BR> 2 CUPS CHOPPED ZUCCHINI COOKED FOR 5 MINUTES <BR> 1/3 CUP COOKED WHOLE-WHEAT ORZO <BR> ½ CUP TOMATOE SAUCE <BR> HOW TO MAKE <BR> MIX THE GROU... Wed, 28 Sep 2011 09:09:01 EST A GREAT LUNCH SALMON WITH ASIAN SLAW http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x44261894 400 CALORIES <BR> <BR> INGREDIENTS <BR> 4 OUNCE SALMON FILLET <BR> ASAIN MARINADE SUCH AS SOY VAY <BR> 1 TABLESPOON SESAME OIL <BR> ½ CUP RICE WINE VINAGER <BR> 2 TEAPOONS SUGAR <BR> 1 TEASPPON SALT <BR> 3 CUPS CHOPPED CABBAGE <BR> 1 TEASPOON TOASTED SESAME SEEDS <BR> 1 TABLESPOON TOASTED ALMONDS <BR> <BR> <BR> HOW TO MAKE <BR> MARINATE THE SALMON IN THE ASIAN MARINADE FOR 15 MINUTES. REMOVE FROM MARNINADE. BAKE 20 TO 25 MINUTES AT 350 DEGREES <BR> MIX TOGETHER THE SESAME SEED OIL RICE WIN... Sun, 25 Sep 2011 10:01:48 EST HERE IS MY THAI TUNA http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x44196794 NEEDED <BR> ½ TABLESPOON SOY SAUCE <BR> ½ TEASPOON CUMIN <BR> ½ TEASPOON BROWN SUGAR <BR> ½ TEASPOON ASIAN DARK SESAME OIL <BR> PINCH OF CAYENNE PEPPER <BR> 6 OUNCE TUNA STEAK <BR> WAX PAPER <BR> 1 SCALLION SLICED <BR> <BR> <BR> HOW TO MAKE <BR> 1. MIX THE SOY SAUCE, CUMIN, BROWN SUGAR, SESAME OIL AND PINCH OF CAYENNE PEPPER IN A GLASS PIE PLATE. <BR> 2. ADD TUNA STEAK AND TURN TO COAT. LET STAND 5 MINUTES. <BR> 3. COVER PIE PLATE WITH WAX PAPER AND MICROWAVE ON HIGH FOR 1 ½ MINUTES. SPRI... Wed, 21 Sep 2011 08:54:45 EST THE SALAD I LOVE HOT SPINACH SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x44142919 NEEDED <BR> 1 CHOPPED SHALLOT <BR> 2 TEASPOONS OLIVE OIL <BR> 2 TABLESPOONS VINAGER <BR> 2 CUPS BABY SPINACH <BR> 1 HARD BOILED EGG CHOPPED <BR> 1 STRIP TURKERY BACON COOKED CRISP AND CRUMBLED <BR> HOW TO MAKE <BR> 1. COOK CHPPED SHALLOT WITH THE OIL IN A SKILLET OVER MEDUIM HEAT FOR 2 MINUTES. <BR> 2. ADD VINEGAR COOK FOR 1 MINUTE. <BR> 3. TOSS SHALLOT MIXTURE IN LARGE BOWL WITH BABY SPINACH, AND EGG. TOP WITH BACON. <BR> SEVERS ONE WITH 450 CALORIES <BR> Sun, 18 Sep 2011 09:09:47 EST WORKOUT GET A TIGHT AND TONED WAIST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x44129186 SIDE PLANK RAISE <BR> TO 2 TO 3 SETS OF 12-15 REPITIONS <BR> 1. TARTGET MUSCLES INTERNAL AND EXTERNAL OBLIQUES <BR> SET UP—LIE ON YOUR SIDE WITH YOUR FEET STACKED. PROP YOUR UPPER BODY ON THE ARM CLOSEST TO THE GROUND, POSTIONING YOUR FOREARM PERPENDICULAR TO YOUR BODY AND YOUR UPPER ARM DIRECTLY BELOW YOUR SHOULDER. PLACE YOUR OTHER HAND LIGHLY ON YOUR WAIST. <BR> 2. ACTION---EXHALE AS YOU CONTRACT YOUR ABDOMINALS TO RIASE YOUR CORE AWAY FROM THE GROUND, FORMING A STRIAGHT LINE FROM THE TOP... Sat, 17 Sep 2011 09:07:52 EST HERE IS MY ZUCCHINI AND MOZZAREALLA FLATBREAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x44077797 Makes 1 serving with 400 calories <BR> <BR> NEEDED <BR> NON STICK COOKING SPRAY <BR> ½ CUP SCLICED ZUCCHINI <BR> 1 WHOLE WHEAT FLAT BREAD <BR> 1 OUNCE SHREDDED MOZZERALLA CHEESE <BR> ½ CUP DICED TOMATO <BR> 2 TABLESPOONS PESTO <BR> RED PEPPER FLAKES <BR> HOW TO MAKE <BR> MIST A PAN WITH NON STICK COOKING SPRAY; SAUTE’ THE ZUCCHINI 3 TO 4 MINUTYES. <BR> TOAST THE FLATBREAD. TOP WITH THE MOZZARELLA, ZUCCHINI, TOMATO, AND PESTO. SEASON TO TASTE WITH PEPPER FLAKES. BROIL ON LOW UNTIL CHEESE IS ... Wed, 14 Sep 2011 09:00:34 EST HERE IS MY OVER MEXICAN CHICKEN- EGATABLE SOUP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x44021686 PREP 15 MINUTES <BR> COOK 25 MINUTES <BR> SREVES 4 1 ¾ CUPS <BR> CALORIES 280 TOTAL FAT 8 GRAMS <BR> <BR> <BR> NEEDED <BR> I TABLESPOON OLIVE OIL <BR> 1 MEDUIM SWEET ONION, CHOPPED <BR> ¾ POUNDS GROUND SKINLESS CHICKEN BREAST (CAN GRIND IN A BLENDER) <BR> 11/2 TEASPOONS GROUND CUMIN <BR> 1 32 OUNCE CARTON LOW-SODUIM CHICKEN BROTH <BR> 1 10 ONCE CAN LOW-SODIUM DICED TOMATOES AND GREEN CHILES SUCH AS ROTEL <BR> 1 ¾ POUND SWEET POTATO, PEELED AND CUT INTO ½ INCH CUBES <BR> 1 LARGE PARSNIP, PE... Sun, 11 Sep 2011 09:35:51 EST A GREAT STAIRMASTER WORKOUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x44006068 THREE WAYS TO HIT THE STAIRS <BR> AT HOME—WALK IN PLACE WHILE YOU ARE WATCHING YOUR FAVORITE TV SHOW. DURING THE COMERCIAL BREAKS WALK UP AND DOWN AT A SET OF STAIRS IF HAVE THEM, YOU CAN USE THE STAIRS ON YOUR PORCH OR IF YOU LIVE IN A APARTMENT BUILDING USE THE STAIRS THERE. <BR> AT THE GYM—HOP FROM THE STAIR CLIMBER TO THE TREADMILL IN 5 MINUTE INTERVALS ON EACH, WORKING UP TO A TOTAL OF 25 MINUTES. TIP—IF YOU ONLY HAVE 15 MINUTES TO WORK OUT, HIT THE STAIR CLIMBER. IT’S THE CARDIO MACHINE... Sat, 10 Sep 2011 08:54:40 EST HERE IS MY SPINACH AND GRAPEFRUIT SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x43956076 MAKES 4 1 ¼ CUPS SERVING <BR> CALORES 250 <BR> 1. BRING JIUCE OF ONE LARGE LEMON, 2 TABLESPONN DIJON MUSTARD, 2 TABLESPOONS HONEY, 1 MINCED SHALLOT, AND 1/8 TEASPOON DRIED TARRAGON TO BOIL IN A SKILLET. REDUCE AND SIMMER FOR 1 MINUTE. <BR> 2. TOSS SHALLOT MIXTURE IN A LARGE BOWL WITH 6 CUPS BABY SPINACH, 1 LARGE PEELED AND SECTIONED GRAPEFRUIT, AND ¼ CUP TOASTED SLICED ALMONDS, <BR> <BR> Wed, 7 Sep 2011 12:58:23 EST MY FAMUOS MELON FRAPPE’ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x43895486 PUREE 1 CUP CUBED CANTALOUPE AND 1 TEASPOON CRYSTALLIZED GINGER IN A BLENDER. ADD 2/3 CUP FAT-FREE MILK, ¼ C PLAIN FAT-FREE YOGURT, 2 ICE CUBES, AND ½ TABLESPOON HONEY AND PUREE MAKES 2 CUPS ONE SERVING IS ONE CUP <BR> <BR> Sun, 4 Sep 2011 09:28:03 EST SHAPE UP LIKE A CELEB A GREAT WORKOUT PLAN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x43880674 YOUR WORKOUT PLAN <BR> 1.DO FOUR TIMES AWEEK, EVERY OTHER DAY FOR 4 WEEKS <BR> 2.DO THE WORKOUT FOR 20 MINUTES <BR> 3. DO EACH EXERCISE IN 2 SETS WITH 12 REPS PER SETS <BR> 4.ADD 30 MINUTES OR CARDIO YOUR CHOICE 3 TO 4 TIMES A WEEK <BR> YOUR EXERCISES <BR> 1.CURTSY LUNGE---STAND WITH FEET HIP-WIDTH, HANDS ON HIPS.TAKE A BIG STEP DIAGONALLY BACK WITH LEFT FOOT, CROSSING IT SLIGHLY BEHIND RIGHT. BEND KNEES REACH LEFT HAND TOWARD FLOOR ON THE OUT SIDE OF RIGHT FOOT. RETURN TO STARTTING POSTION D... Sat, 3 Sep 2011 08:35:45 EST HERE IS MY MADE OVER MODERN TUNA PASTA CASSEROLE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x43827049 NEEDED <BR> 4 OUNCES DRIED WHOLE WHEAT ROTINU (ABOUT 1 ½ CUPS) <BR> 1 16 OUNCE BAG FROZEN MIXED VEGABLES SUCH AS A CARROT BROCCOLI AND CALIFLOWER BLEND, THAWED <BR> 2 5.5 OUNCE CANS LOW-SODUIM CHUNK LIGHT TUNA, PACK INTO WATER, FLAKED <BR> 1 10.75 OUNCE LOW-FAT CONDENSED CREAM OF CHICKEN SOUP (LOWEST SODUIM AVAILABLE) <BR> ½ CUP CHOPPED BOTTLES ROASTED RED BELL PEPPERS, RINSED BEFORE CHOPPING <BR> ½ CUP FAT-FREE HALF AND HALF <BR> 1 TEASPOON ALL-PURPOSE SEASONING BLEND <BR> ¾ CUP LIGHTLY CRUS... Wed, 31 Aug 2011 08:44:27 EST HERE IS MY MADE OVER STUFFED CHICKEN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=21081x13195x43772334 MAKES ONE SERVING CONTAINING 500 CALORIES <BR> <BR> NEEDED <BR> 4 OUNCE CHICKEN BREAST <BR> 1 OUNCE GOAT CHEESE <BR> 1 TEASPOON PESTO <BR> 1 SLICED SUN DRIED TOMATO PACKED IN OIL <BR> 1 ARTICHOKE HEART THINLY SLICED <BR> 2 TEASPPONS OLIVE OIL <BR> 2 CUPS GARDEN SALAD <BR> 1/3 CUP CHICK PEAS RINSED AND WELL DRAINED <BR> 2 TABLESPPOONS BALSAMIC VINAIGRETTE <BR> BAKING SHEET <BR> <BR> HOW TO MAKE <BR> 1. BUTTERFLY THE CHICKEN BREAST <BR> 2. STUFF IT WITH THE GOAT CHEESE, PESTO, SUN DRIED TOMA... Sun, 28 Aug 2011 08:48:38 EST WORKOUT ROCK AND ROLL MASSGE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x43757295 FOAM ROLLER THEY ARE SOLD IN THE SUMMER AT DOLLAR STORES. THE ARE USED IN A POOL. <BR> HOW TO DO <BR> ALWAYS—USE THE ROLLER WHEN YOUR MUSCLES ARE WARM,SUACH AS AFTER A WORKOUT. <BR> POSITION---THE ROLLER UNDER THE SOFT TISSUE ARE WANT TO RELEASE OR LOSSEN. <BR> GENTLY—ROLL YOUR BODY PART BACK AND FORTH ACROSS THE ROLLER WHILE TARGETING THE AFFECTED MUSCLE;M ALWAYS AVOID ROLLING DIRECTLY OVER BONES OR JOINT. <BR> CONTROL—THE PRESSURE BY APPLYING MORE OR LESS BODY WEIGHT ON THE FOAM ROLLER, USE... Sat, 27 Aug 2011 08:15:53 EST HERE IS MY 300 CALORIE ROASTED APRICOTS OVER GREEK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43704261 PREAHEAT OVEN TO 450. HALVE 2 TO 3 RIPE APRICOTS; PLACE IN A GLASS BAKING DISH COVER WITH FOIL AND ROAST 20 MINUTES. (APRICOTS CAN BE ROASTED THE NIGHT BEFORE) MIX 1 CUP NONFAT GREEK YORGURT WITH 2 TABLESPOONS SILVERED ALMONDS AND A DRIZZLE OF HONEY. TOP WITH APRICOTS <BR> Wed, 24 Aug 2011 08:20:16 EST HERE IS MY EASY SICILLIAN CITRUS SALSA http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43649791 MAKES 4 CUPS <BR> CALORIES 50 <BR> NEED <BR> 3 ORANGES PEELED AND DICED <BR> 1 ½ CUP FINELY CHOPPES FENNEL <BR> 3 TABLESPOONS CHOPPED GREEN OLIVES <BR> 1 TABLESPOON EXTRA VIRGIN OLIVE OIL <BR> ¼ TEASPOON SALT <BR> ¼ TEASPOON PEPPER <BR> HOW TO MAKE <BR> IN A BOWL MIX ALL INGRIENIENTS TOGTHER. <BR> Sun, 21 Aug 2011 09:27:37 EST THREE ROWS, ZERO MACHINES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x43634575 ONE ARE DUMBBELLL ROW – DO 2 SETS OF 12 IN EACH ARM MAY DO IT SITTING DOWN <BR> SEATED RESITANCE BAND ROW—USE A RESINTANT BAND AND ON EACH ARM FOR 2 MINUTES ACT LIKE YOU ARE ROWING A BOAT. <BR> BENT OVER BARBELL ROW.—TAKE A FREE WIEGHT SET AND TAKE ALL THE WEIGHTS OF. TAKE THE BARBELL AND ROW WITH BOTH ARMS FOR 2 MINUTES ACTING LIKE YOU ARE ROWING A BOAT BUT NEVER TAKE THE BARBELL OVER YOU HEAD. THIS EXERCISE IS DONE CLOSE TO THE BODY AND THE BARBELL ROWS OVER YOUR ARMS. <BR> Sat, 20 Aug 2011 08:23:19 EST HERE IS MY MADE OVER CLASSIC SWEET AND SOUR PORK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43530224 PREP 20 MINUTES <BR> STIR FRY 10 MINUTES <BR> SERVES 4 <BR> CALORIES 290 PER SERVING <BR> NEEDED <BR> 1/3 CUP LOW-SUGAR APRICOT PRESERVES <BR> 3 TABLESPOONS KETCHUP <BR> 3 TABLESPOONS APPLE-CIDER VINEGAR <BR> 2 TABLESPOONS WATER <BR> 1 TABLESPOON CORNSTARCH <BR> 2 TEASPOONS OLIVE OIL <BR> ¾ POUND BONELESS CENTER CUT PORK LOIN CUT INTO THIN STRIPS <BR> 2 CLOVES GARLIC MINCED <BR> NON STICK COOKING SPRAY <BR> 2 BELL PEPPERS SLICED <BR> 2 CUPS FRESH BROCCOLI FLORETS <BR> 1 CUP FRESH SNOW PEAS T... Sun, 14 Aug 2011 09:10:46 EST HERE IS A SUMMER THREE WEEK TRAINING PLAN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x43515171 WEEK ONE <BR> MONDAY—REST, SWIM OR BIKE FOR 15 MINUTES <BR> <BR> TUESDAY—RUN OR WALK YOUR FASTEST FOR 30 MINUTES <BR> <BR> WENSDAY-- SWIM 30 MINUTES OR WALK FOR 30 MINUTES <BR> <BR> THURSDAY-- BIKE AND RUN OR WALK YOUR FASTEST FOR 50 MINUTES <BR> <BR> <BR> FRIDAY—REST <BR> <BR> SATURDAY—SWIM 15 MINUTES, RUN OR WALK YOUR FASTEST FOR 50 MINUTES <BR> <BR> SUNDAY--- BIKE 60 MINUTES <BR> Sat, 13 Aug 2011 08:31:04 EST HERE IS MY MADE OVER BITE SIZE BROWNIES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43464285 PREP TIME 20 MINUTES <BR> BAKE 25 MINUTES <BR> MAKES 24 BROWNEIS <BR> CALORIES PER SERVING 120 <BR> <BR> NEEDED <BR> 6 OUNCES SEMISWEET OR DARK CHOCOLATE CHIPS (70 PERCENT CACAO) <BR> 1/3 CUP UNSALTED BUTTER <BR> 2 LARGE EGGS <BR> ½ CUP SUGAR <BR> ½ CUP ALL-PURPOSE FLOUR <BR> ½ TEASPOON BAKING POWDER <BR> PINCH OF SALT <BR> 1 TEASPOON VANILLA EXTRACT <BR> 1 CUP CHOPPED WALNUTS <BR> <BR> HOW TO MAKE <BR> <BR> 1. PREHEAT OVEN TO 350 F. SPRAY AN 8 INCH SQUARE PAN WITH COOKING SPRAY. <BR> 2. M... Wed, 10 Aug 2011 08:29:03 EST HERE IS MY MADE OVER PEANUT BUTTER OAT BITES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43410903 PREP 30 MINUTES, SERVES 24 <BR> CALORIES 125 FAT 7 GRAMS FIBER 2 GRAMS <BR> NEEDED <BR> 2 TABLESPOON UNSALTED BUTTER <BR> 2/3 CUP CREAMY NATURAL PEANUT BUTTER <BR> ¼ CUP CINFECTIONERS SUGAR <BR> 3 TABLESPOONS HONEY <BR> 1 TEASPOON VANILLA EXTRACT <BR> 1 ½ CUPS RICE KRISPIES CEREAL <BR> 1 CUP QUICK OATS <BR> ¼ CUP RAISINS <BR> ¼ CUP MINI CHOCOLATE CHIPS <BR> ¼ CUP FINELY CHOPPED LIGHTLY SALTED DRY-ROASTES PEANUTS <BR> HOW TO MAKE <BR> 1. MELT BUTTER IN A MEDUIM SAUCEPAN OVER MEDUIM HEAT. REMOV... Sun, 7 Aug 2011 08:57:50 EST HERE IS A GREAT WORKOUT VIDEO FOR ALL DO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x43395929 THIS IS NOT EASY.I GAVE IT A TRY IN A CLASS <BR> http://youtu.be/JGDdZ2yDR-k Sat, 6 Aug 2011 08:29:33 EST HERE IS MY MAPLE DIJON SALMON http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43344220 MAKES ONE SERVING CONTAINING 500 CALORIES <BR> <BR> NEEDED <BR> 4 OUNCE SALMON FILLET <BR> 1 TEASPOON MAPLE SRYUP <BR> 1 TEASPOON DIJON MUSTARD <BR> 1 TEASPOON CANOLA OIL <BR> 2/3 CUP COOKED BROWN RICED <BR> ½ TABLESPOON DRIED CHERRIES <BR> ½ TABLESPOON CRUSHED PISTACHIOS <BR> 1 TEASPOON CHOPPED PARSELY <BR> 1/8 CUP ORANGE JUICE <BR> 1 CUP STEAMED BROCCOLI <BR> <BR> HOW TO MAKE <BR> 1. TOP THE SALMON WITH THE MAPLE SYRUP MIXED WITH THE DIJON MUSTARD/ BAKE AT 400 FOR 8 TO 10 MNUTES. <BR> 2. ... Wed, 3 Aug 2011 08:49:29 EST HERE IS MY MADE OVER GINGER SHRIMP STIR FRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43161125 <BR> NEEDED <BR> 1 TEASPOON MINCED GARLIC <BR> 1 TEASPOON GINGER <BR> 2 TEASPOONS SESAME OIL <BR> ¼ POUND SHRIMP SHELLED CLEANED AND DEVEINED <BR> ¼ CUP SLICED MUSHROOMS <BR> ½ CUP PEELED AND CHOPPED CARROTS <BR> ¼ CUP RED PEPPER SLICED <BR> ½ CUP BOK CHOY CHOPPED <BR> ¼ CUP HOISIN SAUCE <BR> ¾ CUP COOKED BROWN RICE <BR> HOW TO MAKE <BR> SAUTE THE MINCED GRALIC AND GINGER IN THE SESAME SEED OIL. ADD THE SHRIMP AND SAUTE’ 1 MINUTE PER SIDE AND REMOVE FROM PAN. ADD THE MUSHROOMS, CHOPPED CARRO... Sun, 24 Jul 2011 09:23:24 EST HERE IS ANOTHER GREAT AB WORKIOUT LINK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x43145530 http://youtu.be/0BjWLaGqEAg Sat, 23 Jul 2011 08:32:24 EST MY MADE OVER SMOKEY BARBECUE BEANS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43090666 <BR> PREP TIME 15 MINUTES, SLOW COOK 2 HOURS SERVES 12 <BR> <BR> NEEDED <BR> 2 15 OUNCE CANS LOW SODUIM PINTO BEANS RINSED AND DRAINED <BR> 1 15 OUNCE CANS LOW SODUIM BLACK BEANS RINSED AND DRAINED <BR> 2 LARGE YELLOW ONION CHOPPED <BR> ½ CUP KETCHUP <BR> ¼ CUP BROWN SUGAR <BR> ¼ CUP WATER <BR> 3 SLICES CRISP COOKED SMOKED TURKEY BACON CRUMBLED <BR> 1 TABLESPOON PAPRIKA <BR> ½ TEASPOON SEA SALT <BR> PINH OF CAYENNE <BR> <BR> HOW TO MAKE <BR> COMBINE PINTO BEANS, BLACK BEANS, ONION... Wed, 20 Jul 2011 08:26:20 EST Attheinlet (Kimberly) still is here. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x43066012 Hey to all my sparkfriends. I am sorry I had to go under a new name. All I had to say was very pessemistic and I didn't want people to just interpret that that was who I always was. So, I needed the trackers annd needed to search for hope. I am now back and willl unlock my sparkpage again. <BR> <BR> I have been unable to walk, except to the restroom, since mid December. I had been without hope, but my Dad did a lot of research and found someone who hopefully will be able to help me. I hope... Mon, 18 Jul 2011 23:44:16 EST hardware removal http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43033380 I was wondering if anyone had their hardware removed and if so what was your experience and did it improve the pain and tightness in your back? Also, I guess why did you have it removed and what options for correcting the problem were tried before decision to remove it?? <BR> <BR> <BR> I have had EXTREME muscle tightness since my fusion last July and have tried PT, hour long weekly massages, muscle relaxers, Lidocaine patches, trigger point injections, TENS unit and lastly, acupuncture and... Sun, 17 Jul 2011 10:29:30 EST HERE IS MY MADE OVER WARM JICAMA-ORANGE SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x43032404 MAKES 4 1 CUP SERVIN <BR> CALORIES 300 <BR> 1. COOK 1 SMALL THINLY SLICED RED ONION, ½ CUP ORANGE JUICE, 1 TABLESPOON OLIVE OIL, 1 TABLESPOON RICE-WINE VINGER, AND 1/8 TAESPOON PEPPER IN A SKILLET FOR 3 MINUTES. <BR> 2. TOSS ONION MUXTURE IN LARGE BOWL WITH 1 MEDUIM PEELED JICAMA THAT IS CUT IN STRIPS, AND 2 CUPS ORANGE SECTIONS. <BR> 3. TOP WITH ½ SMALL DICED AVOVADO AND 1 TABLESPOON COPPED CILANTRO Sun, 17 Jul 2011 09:25:41 EST HERE IS A GREAT AB VIDEO WORKOUT TO TRY LINK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x43015994 http://youtu.be/O9Q0t-ZiMy0 Sat, 16 Jul 2011 08:30:16 EST New to team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x42932757 Hi everyone. I had an anterior spinal fusion on 4/21/10 of L4/L5/S1 due to L4 being herniated and Spondylolthesis of L5/S1. It did help with the pain and numbness in my legs. I did not have physical therapy after it, just started slowly walking(started at a minute, then the next day 2 min, etc) around Oct/ Nov and had started losing some of the weight I had gained with surgery and recovery. Over the Thanksgiving holiday I tried to push myself and did too much, this put me down for another wee... Mon, 11 Jul 2011 18:38:03 EST HERE IS MY SMOKED TURKEY SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42903077 NEEDED <BR> ¼ CUP SILVERED ALMONDS <BR> 1 10 OUNCE BOX PLAIN COUSCOUS <BR> ¾ POUND SMOKED TURKEY DICED <BR> 1 ½ CUPS CHERRY TOMATOES HALVED OR QUARTERED <BR> ½ CUP PITTED KALAMATA OLIVES, SLICED <BR> ½ CUP BOTTLED OR HOMEMADE GREEK SALAD DRESSING <BR> ¼ CUP CHOPPED ITALIAN FLAT-LEAF PARSLEY <BR> <BR> HOW TO MAKE <BR> 1. IN A MEDIUM SKILLET, TOAST ALMONDS OVER MEDIUM HEAT, STIRRING FREQUENTLY, UNTIL LIGHLY BROWNED, 4 TO 5 MINUTES. REMOVE FROM HEAT <BR> 2. IN A MEDUIM SUACEPAN, COOK COUSCOUS A... Sun, 10 Jul 2011 09:17:45 EST Total Disc Replacement http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x42889715 Hi I just recently had total disc replacement done on my lower back and I am finding it difficult to get back into shape. My surgery was done about 6 weeks ago and I am going stir crazy with all the restrictions on movement maybe I need to be focusing more on diet right now ...what do ya think ????? Sat, 9 Jul 2011 12:19:35 EST GET LEANER WITH EVEY LAP PART 2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x42886032 BACK STYLE STROKE <BR> <BR> 1. BAN NECK BEND--IN BACK STORKE, YOU ROTATE FROM SIDE TO SIDE AS YOU STROKE. TO BREATH EVERY THREE STROKES AND MAINTAIN SPEED, KEEP YOUR HEAD AND BODY IN LINE AS YOU WORK YOUR HIPS AND CORE TO BREATHE TAKE A BREATH THRIOGH YOUR MOUTH EVERY THREE BAK STORKES. WHEN YOUR NOT BREATTHING, HOLD YOUR HEAD FACING UP <BR> 2. ARC YOUR ARMS-- WITHEACH STROKE, YOUR ARM SHOULD ENTER THE WATER SLIGHTLY CURVED, . YOU REACH OUT, BUT DON’T EXTEND A STRIGHT ARM, THAT PREVENTS FROM... Sat, 9 Jul 2011 08:23:39 EST HERE IS MY CURRIED LENTIL SOUP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42828514 SAUTE’ 2 CUP EACH DICED CELERY, CARROTS, AND ONION IN 4 TEASPPONS OLIVE OIL FOR 5 MINUTES. ADD 4 TEASPOONS CURRY POWDER AND A PINCH OF CUMIN. COOK 4 MINUTES. ADD 1 CUP DRIED RED LENTILS, 4 CUPS LOW-SODUIM VEGTABLE BROTH ABD 2 CUPS CANNED CRUSHED TOMATOES WITH JUICE. SIMMER 15 MINUTES, PARTIALLY COVERED, UNTIL LENTILS ARE SOFT. SEASON WITH SALT AND BLACK PEPPER. SOUPS MAKES 4 SERVINGS. SERVE WITH 1 WHOLE-GRAIN ROLL AND SMALL GREEN SALAD DRIZZLED WITH 1 TABLESPOON VINAIGRETTE. <BR> Wed, 6 Jul 2011 08:40:25 EST New to team & getting a fusion soon http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x42819529 Hello, <BR> I am new to the team (as of today) and am going tomorrow to set my date with my surgeon to get a double fusion (L4-5 & L5-6). I am trying to get peace with this but am kinda freaking out today. I have been working the past month to try and get in better shape so I will heal as best as possible. But I am sure you all know what a bad day is like when you just don't feel good at all. <BR> Saw that the team is about staying fit after the surgery so I look forward to reading posts a... Tue, 5 Jul 2011 19:24:25 EST HERE IS MY PEACH SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42776996 HEAT A GRILL. SPRAY 1 HALVED PEACH WITH COOKING SPRAY. GRILL 2-3 MINUTES PER SIDE. COOL AND SLICE. TOSS WITH 1 ½ CUP BABY ARUGULA, ¼ CUP LOW-FAT GOAT CHEESE. 1 TABLESPOON SLICED ALMONDS, ½ TABLESPOON OLIVE OIL AND 1 TEASPOON VINEGAR Sun, 3 Jul 2011 09:47:20 EST HERE IS A GREAT WORK TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x42760345 ALWAYS REMEMBER TO GET A DR APPORVAL BEFORE STARTING ANY EXCERICE PROGRAM <BR> THREE ROWS NO MACHINE <BR> 1. ONE-ARE DUMBBELL ROW DEMO ON SPRAKPEOPLE EXERCIES 24 REPS <BR> 2. SEATED RESTINTANT BAND ROW ( SIT ON FLOOR WITH A RESTITANT BAND AND ACT LIKE YOU ARE ROWING A ROW BOAT) DO FOR 2 MINUTES <BR> 3. BENT-OVER BARBELL ROW DEMO ON SPRAKPEOPLE EXERCIES DO 24 REPS. <BR> <BR> <BR> Sat, 2 Jul 2011 08:30:05 EST HERE IS MY SOUTHWEST CHICKEN AND ORZO SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42705025 NEEDED <BR> ½ CUP COOKED WHOLE WHEAT ORZO <BR> 3 OUNCES GRILLED CHICKEN DICED <BR> ½ CUP HALVED CHERRY TOMATOES <BR> ¼ CUP CUVUMBER DICED <BR> ¼ CUP RED BELL PEPPER DICED <BR> 2 RADISHES THINLY SLICED <BR> 2 TABLESPOONS BLACK BEANS DRAINED AND RINSED <BR> 2 TABLESPOON CORN DRAINED <BR> 1 TEASPOON OLIVE OIL <BR> 2 TEASPOONS RED WINE VINEGAR <BR> JUICE OF ONE LIME <BR> PINCH OF CUMIN <BR> PINCH OF CHILI POWDER <BR> 1 TABLESPOON CHOPPED FRESH CILANTRO (OPTIONAL) <BR> HOW TO MAKE <BR> THE SALD ... Wed, 29 Jun 2011 09:37:36 EST hello everyone! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42698944 I am new here my name is Trish and I just had neck surgery . My cervical spine was injured in a car accident . Does snyone have any execrcise suggestions? I am thrilled to be here and see there are people . Thanks for listening Tue, 28 Jun 2011 23:24:00 EST HERE IS MY MADE OVER CHEESY EGG WRAP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42645219 SPARY SMALL NON-STICK SKILLET WITH NON STICK COOKIING SPRAY, SET OVER MEDIUM HEAT. ADD ¼ CUP EGG SUBSTITUE AND 1 TABLESPPON HERB GOAT CHEESE. COOK EGGS UNTIL SCRAMBLED, 3 MINUTES. SPOON INTO 1 SIX INCH FAT-FREEE TORTILLA SPRINKLE WITH 2 TABLESPOON PIMEINTO. ROLL MAKES ONE WRAP <BR> Sun, 26 Jun 2011 09:30:02 EST HERE IS A GREAT WORK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x42628840 15 MINUTE FITNESS FLASH <BR> THIS 15 MINUTE WORKOUT WILL KICK YOUR BUTT <BR> 1. DUMBBELL SQUATS DEMO ON SPRAKPEOPLE EXERCIES 15 REPS <BR> 2. JUMPING JACKS 30 SECONDS <BR> 3. PUSH-UPS 12 TO 15 REPS NOT ON KNEES <BR> 4. SKATERS SQUATS DEMO ON SPRAKPEOPLE EXERCIES 30 SECONDS <BR> 5. DUMBLELL LUNGES DEMO ON SPRAKPEOPLE EXERCIES 15 REPS EACH LEG <BR> 6. JOGGING IN PLACE AS FAST AS YOU CAN FOR 30 SECONDS <BR> 7. BICEP CURLS DEMO ON SPRAKPEOPLE EXERCIES 12 TO 15 REPS. <BR> 8. FRONT KICKS, KICK ... Sat, 25 Jun 2011 08:32:51 EST HERE IS MY CHUNKY GREEK SALAD WITH CHICKPEAS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42571786 <BR> NEEDED <BR> ½ CUPS CUCUMBER <BR> ½ CUP CHOPPED TOMATOS <BR> ½ CUP RED AND GREEN PEPPERS <BR> ½ CUP CHICKPEAS RINSED AND DRAINED WELL. <BR> 5 KALAMATRA OLIVES PITED AND SLICED <BR> ¼ RED ONION THINLY SLICED <BR> 2 TABLESPOONS RED WINE VINAGER <BR> ½ TABLESPOON OLIVE OIL <BR> 2 TABLESPOONS CRUMBLED REDUCED FAT FETA CHEESE <BR> HOW TO MAKE <BR> MIX TOGETHER THE CUCUMBER, CHOPPED TOMATO, AND THE RED AND GREEN PEPPERS.. ADD THE CHICKPEAS, OLIVES, RED ONION. TOSS WITH THE RED WINE VINEGAR AND... Wed, 22 Jun 2011 08:51:46 EST HERE IS MY WHOLE-GRAIN BANANA MUFFINS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42511972 <BR> PREHEAT OVEN TO 350 DEGRESS. MIX TOGETHER ½ CUP WHOLE WHEAT FLOURS, 1 CUP OATS, ¼ TEASPOON SALT, 1 ½ TEASPOONS CINNAMON, ½ TEASPOON BAKING SODA, AND 1 ½ BANANAS MASHED. MIX TOGETHER ½ CUP PLAIN NON-FAT YOGURT, 1 EGG, ¼ CUP HONEY, 2 TABLESPOONS CONOLA OIL AND 1 TEASPOON VANILLA; ADD TO BANANA MIXTURE AND STIR UNTIL ALL INGREDIENTS ARE COMBINED. PLACE IN 6 GREASED MUFFIN TINS AND BAKE 12 MINUTES. SERVE WITH A GLASS OF SKIM MILK. <BR> Sun, 19 Jun 2011 09:14:40 EST GET LEANER WITH EVEY LAP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x42497305 SWIMMING WORKOUTS <BR> THIS HOW I SMAM MY WAY SLIM <BR> FREE STYLE STROKE <BR> <BR> 1. BAN NECK BEND--N FREESTYLE, YOU ROTATE FROM SIDE TO SIDE AS YOU STROKE. TO BREATH EVERY THREE STROKES AND MAINTAIN SPEED, KEEP YOUR HEAD AND BODY IN LINE AS ROLL INSTEAD OF TURNING YOUR NECK. WHEN YOUR NOT BREATTHING, HOLD YOUR HEAD FACING DOWN. IF YOU ARE JUST BEGINNING AND HAVE A HARD TIME BREATHING FOR THE LENGTH OF A POOL USE A SNORKLE TO BREATH AND KEEP YOUR HEAD IN THA WATER ALL THE TIME AND YOUR BOD... Sat, 18 Jun 2011 09:33:26 EST HERE IS MY SOUTHWEST CHICKEN AND ORZO SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42378803 SOUTHWEST CHICKEN AND ORZO SALAD33333333 <BR> NEEDED <BR> ½ CUP COOKED WHOLE WHEAT ORZO <BR> 3 OUNCES GRILLED CHICKEN DICED <BR> ½ CUP HALVED CHERRY TOMATOES <BR> ¼ CUP CUVUMBER DICED <BR> ¼ CUP RED BELL PEPPER DICED <BR> 2 RADISHES THINLY SLICED <BR> 2 TABLESPOONS BLACK BEANS DRAINED AND RINSED <BR> 2 TABLESPOON CORN DRAINED <BR> 1 TEASPOON OLIVE OIL <BR> 2 TEASPOONS RED WINE VINEGAR <BR> JUICE OF ONE LIME <BR> PINCH OF CUMIN <BR> PINCH OF CHILI POWDER <BR> 1 TABLESPOON CHOPPED FRESH CILAN... Sun, 12 Jun 2011 09:53:20 EST HERE IS YOU LAST WEEK OF WALKING WORK OUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x42363376 MONDAY-- REST <BR> <BR> <BR> TUESDAY --- SLOW WALK FOR 40 TO 50 MINUTES <BR> <BR> WENSDAY-- 30 SECOND SURGES (WARM UP FOR 5 TO 10 MINUTES AT A SLOW WALK PACE AND THEN DO 30 SECONDS OF BRISK WALKING THEN AND RECOVER AT A SLOW WALK FOR 30 SECONDS) REPEAT 8 TO 10 TIMES COOL DOWN AT SLOW PACE FOR 10 MINUTES. <BR> <BR> THURSDAY-- WALK AT A BRISK PACE 15 TO 25 MINUTES <BR> <BR> FRIDAY-- WALK AT BRISK PACE FOR 15 TO 20 MINUTES <BR> <BR> SATURDAY-- REST OR CROSS TRAIN <BR> <BR> SUNDAY--... Sat, 11 Jun 2011 09:05:30 EST HERE IS MY QUICK BANANA-CHIP YOGURT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42306917 MASH ½ BANANA IN SMALL BOWL WITH FORK, STIR IN ¼ CUP PLAIN FAT-FREE YOGURT UNTIL BLENDED. TOP WITH 2 TABLESPOONS BRAN FLAKES CEREAL AND ½ TABLESPOON SEMISWEET CHOCOLATE CHIPS. MAKES 2/3 CUP <BR> Wed, 8 Jun 2011 09:12:32 EST HERE IS MY QUICK BANANA-CHIP YOGURT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42306863 MASH ½ BANANA IN SMALL BOWL WITH FORK, STIR IN ¼ CUP PLAIN FAT-FREE YOGURT UNTIL BLENDED. TOP WITH 2 TABLESPOONS BRAN FLAKES CEREAL AND ½ TABLESPOON SEMISWEET CHOCOLATE CHIPS. MAKES 2/3 CUP <BR> Wed, 8 Jun 2011 09:10:09 EST HERE IS MY CUCUMBER AND DILL CHICKEN SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42245260 NEEDED <BR> ½ CUP SHREDDED COOKED SKINLESS BONELES CHICKEN BREAST <BR> ½ CUP BABY GREENS <BR> ¼ CUP SHREDED CARROTS <BR> ¼ CUP GREENS BEANS CUT INTO BITE SIZE PIECES <BR> ¼ CUP CUCUMBER CHOPPED <BR> ½ CUP COOKED QUINOA <BR> 1 TABLESPOON OLIVE OIL <BR> ¾ TEASPOON CHOPPED DILL <BR> 1 TABLESPOON WHITE WINE VINAGER <BR> SUGAR <BR> SALT <BR> Sun, 5 Jun 2011 09:38:54 EST HERE IS WEEK NINE IF YOUR WALKING WORKOUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x42228049 MONDAY--- REST <BR> <BR> TUESDAY--EASY WALK FOR 30 TO 40 MINUTES <BR> <BR> WENSDAY-- 4 MINUTE SURGES (WARM UP FOR 5 TO 10 MINUTES AT A SLOW WALK PACE AND THEN DO 4 MINUTES OF BRISK WALKING THEN AND RECOVER AT A SLOW WALK FOR 2 MINUTES) REPEAT FOR 30N MINUTES THEN COOL DOWN AT SLOW PACE FOR 10 MINUTES. <BR> <BR> THURSDAY-- WALK AT A HAS HARD AS YOU CAN FOR 20 TO 30 MINURES <BR> <BR> FRIDAY-- FAST FINISH ( GO TO A STEADY MODERATE PACE FOR MOST OF YOUR WALK, THEN PICK UP THE SPEED AT THE ... Sat, 4 Jun 2011 09:01:04 EST MY SHRIMP, BELL PEPPER, AND CHERVIL OMELETTE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42162659 PREP 15 MINUTES <BR> COOK 10 MINUTES <BR> SERVES 4 ¼ OF OMELETTE <BR> CALORIES 199 <BR> TOTAL FAT 3 GRAMS <BR> NEEDED <BR> 2 16 OUNCE CARTONS FET-FREE EGG SUBSITITE <BR> ¼ CUP FRECH CHERVIL LEAVES <BR> 2 TABLESPOONS FRECH CHERVIL LEAVES <BR> 2 TABLESPOONS SNIPPED FRESH CHIVES <BR> ½ TEASPOON SALT <BR> ¼ TEASPOON PEPPER <BR> NON STICK COOKING SPRAY <BR> 1 RED BELL PEPPER, DICED <BR> 1 SHALLOT FINELY CHOPPED <BR> ½ POUND SMALL COOKED SHRIMP <BR> 2 TEASPOONS OLIVE OIL <BR> HOW TO MAKE <BR> 1.WH... Wed, 1 Jun 2011 07:56:19 EST DAILY CHAT ROOM http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42136310 Ok ladies here we go, our new home. No more monthly change overs. We will do a seasonal room though as suggested. <BR> Well I am going to try the zumba class one last time and see how I feel, just to see if it was the combo of meds and allergy shots or if it is my bp. <BR> Maga, I have hardware in my back too I have a fusion of the L-5 to the S-1 and I still have alot of issues going on with my muscles and nerves in my legs. but one thing we all do have in common, we all have bladder issues... Tue, 31 May 2011 00:35:00 EST HERE IS MY NUT AND HONEY CRUNCH MIX http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x42103744 MAKES 10 ½ CUP SERVINGS <BR> PREP 5 MINUTES <BR> COOK 15 MINUTES <BR> CALORIES 150 <BR> TOTAL FAT 2 GRAMS <BR> NEEDED <BR> 1 EGG WHITE <BR> 3 TABLESPOONS HONEY\2 TEASPOONS LIGHT STICK BUTTER <BR> 1 TABLESPOON WORCESTERSHIRE SAUCE <BR> 1 CUP UNSALTED DRY ROAST PEANUTS <BR> 1 ½ CUPS ROATED ALMONDS <BR> 1 ½ CUPS PRETZEL MINI TWIST <BR> 2 CUPS MUTLI-GRAIN CRISPY CEREAL SQUARES (MULTI-BRAN CHEX BRAND) <BR> HOW TO MAKE <BR> 1. PREHAT OVEN TO 300. SPRAY A LARGE SHALLOW BAKING SHEET WITH NON-STICK S... Sun, 29 May 2011 09:12:00 EST HERE IS WEEK EIGHT OF WALKING WORK OUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x42087524 MONDAY-- REST <BR> <BR> TUESDAY --- BRISK WALK FOR 40 TO 50 MINUTES <BR> <BR> WENSDAY-- 4 MINUTE SURGES (WARM UP FOR 5 TO 10 MINUTES AT A SLOW WALK PACE AND THEN DO 4 MINUTES OF BRISK WALKING THEN AND RECOVER AT A SLOW WALK FOR 4 MINUTES) REPEAT 3 TO 4 TIMES COOL DOWN AT SLOW PACE FOR 10 MINUTES. <BR> <BR> THURSDAY-- WALK AT A BRISK PACE 15 TO 25 MINUTES <BR> <BR> FRIDAY--FAST FINISH ( GO TO A STEADY MODERATE PACE FOR MOST OF YOUR WALK, THEN PICK UP THE SPEED AT THE END TO A FAST P... Sat, 28 May 2011 09:10:28 EST HERE ARE SOME MADEOVER SNACKS FOR YOU TO ENJOY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41969538 ANOTHER SNACK###### <BR> ½ CUP MANGO SHORBET WITH 1 TABLSOON CHOCOLATE SAUCE <BR> <BR> <BR> TUNA BITES <BR> CUT 1 ENGLISH CUMCUMBER INTO 1 INCH ROUNDS. SCOOP OUT CENTERS WITH A SPOON TO FORM SHELLS. MIX 1 DRAINED 3 OUNCE CAN WATER PACKED TUNA, 1 TABLESPOON LOW-FAT MAYONNAISE, AND 1 CHOPPED SCALLION IN A CUP. SPOON INTO SHELLS. MAKES 6-7 BITES <BR> <BR> BERRY SALSA <BR> COURSLEY MASH 1 6 OUNCE CONTAINER FRESH RASPBERRIES. ADD 1 TABLESPOON CHOPPED RED ONION, 1 TABLESPOON CHOPPED FRESH CILAN... Sun, 22 May 2011 09:26:23 EST HERE IS WEEK 8 OF YOUR WALKING WORK OUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x41953289 MONDAY--- REST <BR> <BR> TUESDAY ---WALK AT A BRISK PACE FOR 30 TO 40 MINUTES <BR> <BR> WENSDAY--REST OR CROSS TRAIN <BR> <BR> THURSDAY--WALK AT A BRISK PACE FOR 15 MINUTES OR CROSS TRAIN <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- REST OR CROSS TRAIN <BR> <BR> SUNDAY- PAT YOUR SELF ON YOUR BACK YOU CAN NOW RACE IN A WALKING 5 K RACE. <BR> <BR> Sat, 21 May 2011 08:41:59 EST HERE IS MY BROCCOLI AND PARMESAN EGG SCRAMBLE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41894723 NEEDED <BR> 2 EGGS <BR> COOKING SPRAY <BR> ¾ CUP CHOPPED BROCCOLI FLORETS <BR> 1 ½ TABLESPOON GRATED PARMASAN CHEESE <BR> 1 SLICE WHOLE WHEAT TOAST <BR> <BR> HOW TO MAKE <BR> WHISK TOGETHER THE EGGS SET ASIDE. COAT A FRYING PAN WITH NON STICK COOKING SPRAY AND SUATE’ THE CHOPPED BROCCOLI FLORETS FOR 2 MINUTES; ADD EGGS AND SCRAMBLE. ONCE EGGS ARE COOKED, SPRINKLE WITH THE PARMASAN CHEESE. SERVE WITH THE TOAST. <BR> <BR> Wed, 18 May 2011 08:50:12 EST HERE IS MY GREAT MORNING GLORY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41832823 MAKES ONE SERVING WITH ONLY 300 CALORIES <BR> NEEDED <BR> 1 WHOLE-GRAIN ENGLISH MUFFIN <BR> 2 TABLESPOONS LOW-FAT FARMER CHEESE ( OR OTHER SPREADABLE LIGHT CHEESE) <BR> ½ TEASPOON CHOPPED FRESH DILL <BR> 1 SLICE TOMATO <BR> ½ SLICED HARD BOILED EGG <BR> 2 SLICES CUCUMBER <BR> SALT AND PEPPER TO TASTE <BR> HOW TO MAKE <BR> TOAST THE MUFFIN AND SPREAD ON CHEESE 1 TABLESPOON EACH SIDE. ADD THE DILL, TOMATO, HARD BOILED EGG, CUCUMBER. SEASON TO TASTE WITH SALT AND PEPPER Sun, 15 May 2011 10:00:16 EST HERE IS WEEK SEVEN OF YOUR WALKING WORKOUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x41816055 <BR> MONDAY--- REST <BR> <BR> TUESDAY ---WALK AT A BRISK PACE FOR 30 TO 40 MINUTES <BR> <BR> WENSDAY--REST OR CROSS TRAIN <BR> <BR> THURSDAY--WALK AT A BRISK PACE FOR 20 TO 30 MINUTES <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 30 SECONDS THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 30 - 40 MINUTES <BR> Sat, 14 May 2011 08:36:20 EST HERE IS MY GREEK BERRY WAFFLES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41755579 NEEDED <BR> 2 LOW-FAT WHOLE GRAIN WAFFLES <BR> ½ CUP FAT-FREE VANILLA GREEK YOGURT <BR> 1 CUP BLUEBERRIES <BR> 1 TEASPOON AGAVE SYRUP OR HONEY <BR> 1 TEASPOON SLICED FRESH MINT (OPPTIONAL) <BR> HOW TO MAKE <BR> TOAST THE WAFFLES AND TOP THE YOGURT, BERRIES AND THE AGUVE JUICE OR HONEY AND IF YOU LIKE SPRINKLE WITH THE FRESH MINT. <BR> Wed, 11 May 2011 08:30:25 EST HERE IS ABOTHER GREAT AND HEALTHY SUMMER DRINK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41695256 TOFRUITTI SMOOTHIE####### <BR> MAKES ONE SERVING WITH ONLY 300 CALORIES <BR> HOW TO MAKE <BR> IN A BLENDER COMBINE 1 ½ CUPS FROXEN BERRIES, ½ BANANA, 3 OUNCES SILKEN `TOFU, 1 TABLESPOON GROUND FLAX SEEDS, 1 TABLESPOON WHEAT BRAN, JUICE OF ONE LARGE ORANGE (0R ¼ CUP ORANGE JUICE) 1 TEASPOON HONEY, AND ONE CUP ICE. BLEND UNTIL SMOOTH <BR> Sun, 8 May 2011 09:24:26 EST WEEK 6 OF YOUR WALKING WORKOUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x41678763 MONDAY--- REST <BR> <BR> TUESDAY --- WALK AT A FASTER PACE FOR 1 MINUTE THAN AT A BRISK PACE (AS FAST YOU CAN) FOR 5 MINUTES DO THIS FOR 30 TO 40 MINUTES <BR> <BR> WENSDAY--REST OR CROSS TRAIN <BR> <BR> THURSDAY-- WALK AT A FASTER PACE THAN SLOW A SLOW PACE FOR 1 MINUTE. THEN WALK AT A BRISK PACE FOR 10 MINUTES. DO THIS FOR 20 TO 30 MINUTES <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 1 MINUTE THEN WALK AT ... Sat, 7 May 2011 09:05:21 EST HERE IS A GOOD SUMMER DRINK POP-APPLE SMOOTHIE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41617562 PUREE ¾ CUP VANNNILA FAT-FREE YOGURT, ½ CUP POMEGRANTE JUICE, ½ SMALL DICED PEELED APPLE, AND ¼ CUP CRUSHED ICE IN BLENDER <BR> <BR> Wed, 4 May 2011 08:59:48 EST HERE IS A QUICK AND EASY BREAKFAST RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41547486 <BR> MUG SCRAMBLE <BR> MIX ½ CUP EGG SUBSTITUTE AND 2 TABLESPOONS SKIM MILK IN 12 OUNCE MICROWAVABLE MUG SPRAYED WITH COOKING SPRAY. MICROWAVE ON HIGH JUST UNTIL SET, 1 ½ MINUTES, STIRRING AFTER 45 SECONDS. STIR IN 2 TABLESPOONS SHREDDED FAT FREE CHEDDER CHEESE. <BR> Sun, 1 May 2011 09:24:48 EST May's Tea Room http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41542818 Can you all believe it is May already? wow how time is flying by i hope my vacation time goes slower than this LOL Sun, 1 May 2011 00:11:12 EST HERE IS WEEK FOUR OF WALKING OUTWORK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x41529278 MONDAY--- REST <BR> <BR> TUESDAY --- WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 5 MINUTES DO THIS FOR 25 TO 30 MINUTES <BR> <BR> WENSDAY-- CROSS TRAIN (DO TO CARDIO WORKOUTS) OR REST <BR> <BR> THURSDAY--WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 20 TO 30 MINUTES <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 2 MINUTES THEN WALK AT A BRSIK PACE FOR 7 MIU... Sat, 30 Apr 2011 09:10:50 EST HERE IS MY TASTY TOSTADA MADE OVER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41468868 NEEDED <BR> ONE 6 INCH WHOLE WHEAT TORTILLA <BR> 2 EGGS SCABLED <BR> 2 TABLESPOON BLACK-BEAN-AND-CORN SALSA <BR> 1 TABLESPOON REDUCED FAT CHEDDER CHEESE <BR> 1 SLICE AVOCADO <BR> 1 TABLESPOON LIGHT SOUR CREAM <BR> HOW TO MAKE <BR> WARM THE TORTILLA IN MICROWAVE. TOP WITH SCRABLED EGGS, BLACK-BEAN-AND CORN SALSA, CHEDDER CHEESE AVOCADO AND SOUR CREAM <BR> <BR> Wed, 27 Apr 2011 08:09:32 EST HERE IS MY GARLIC AND HERB LEMON CHICKEN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41412127 NEEDED <BR> ¼ CUP FLOWER <BR> 1 TEASPOON GARLIC AND HERB SEASONING <BR> 1 POUND THINLY SLICED BONELESS SKINLESS CHICKEN BREAST HALVES <BR> 2 TEASPOONS OLIVE OIL <BR> 1 CUP CHICKEN BROTH <BR> 1 TEASPOON LEMON JUICE <BR> 1 TEASPOON CHOPPED FRESH PARSLEY <BR> <BR> HOW TO MAKE <BR> 1. MIX FLOUR AND SEASONING IN A SHALLOW DISH. RESERVE 1 TABLESPOON. MOISTEN CHICKEN LIGHTLY WITH WATER, COAT EVENLY WITH REMAINING FLOWER MIXTURE. <BR> 2. HEAT OIL IN A LARGE NON STICK SKILLET OVER MEDIUM HEAT. ADD ½ ... Sun, 24 Apr 2011 11:38:39 EST HERE IS WEEK THREE OF YOUR WALKNG PLAN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x41394713 MONDAY--- REST <BR> <BR> TUESDAY --- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 2 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> WENSDAY-- CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> THURSDAY--WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 20 TO 30 MINUTES <BR> <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 5 MINUTES D... Sat, 23 Apr 2011 09:23:07 EST HERE IS MY GREAT GINGER SHRIMP STIR FRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41335535 NEEDED <BR> 1 TEASPOON MINCED GARLIC <BR> 1 TEASPOON GINGER <BR> 2 TEASPOONS SESAME OIL <BR> ¼ POUND SHRIMP SHELLED CLEANED AND DEVEINED <BR> ¼ CUP SLICED MUSHROOMS <BR> ½ CUP PEELED AND CHOPPED CARROTS <BR> ¼ CUP RED PEPPER SLICED <BR> ½ CUP BOK CHOY CHOPPED <BR> ¼ CUP HOISIN SAUCE <BR> ¾ CUP COOKED BROWN RICE <BR> HOW TO MAKE <BR> SAUTE THE MINCED GRALIC AND GINGER IN THE SESAME SEED OIL. ADD THE SHRIMP AND SAUTE’ 1 MINUTE PER SIDE AND REMOVE FROM PAN. ADD THE MUSHROOMS, CHOPPED CARROTS TO ... Wed, 20 Apr 2011 09:01:01 EST HERE IS ANOTHER WALKING ROUTINE WEEK TWO http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x41256055 MONDAY--- REST <BR> <BR> TUESDAY --- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 2 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> WENSDAY--REST OR CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> THURSDAY- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> FRIDAY==REST <BR> <BR> SATURDAY--CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 2 MINUTES D... Sat, 16 Apr 2011 09:31:59 EST HERE IS MY ROAST BEEF ROLL-UP WITH CAULIFLOWER SOU http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41128036 NEEDED <BR> ½ ONION SLICED <BR> ½ BELL PEPPER SLICED <BR> ½ TEASPOON OLIVE OIL <BR> 4 SLICES ROAST BEEF LEAN <BR> SPICY MUSTARD <BR> 4 WHOLE WHEAT CRACKERS <BR> 2 GRALIC CLOVES MINCED <BR> 1 TEASPOON OLIVE OIL <BR> 3 CUPS CHICKEN STOCK <BR> 2 CUPS CALIFLOWER FLORETS <BR> SALT <BR> PEPPER <BR> 2 TABLESPOON PERMAESAN CHEESE <BR> <BR> HOW TO MAKE <BR> SAUTE’ THE ONION, BELL PEPPER, IN 2 TABLESPOON OLIVE OIL. DIVIDE AMONG THE ROAST BEEF AND SPREAD WITH MUSTARD TO TASTE ; ROLL UP. <BR> HOW TO ... Sun, 10 Apr 2011 09:33:40 EST HERE IS ANOTHER WALKING ROUTINE WEEK ONE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x41109667 MONDAY--- REST <BR> <BR> TUESDAY ---WALK AT A BRISK PACE FOR 20 TO 30 MINUTES <BR> <BR> WENSDAY-- 1 MINUTE SURGES( WARM UP FOR 5 TO 10 MINUTES AT A SLOW WALK PACE AND THEN DO WALK AT A FAST PACE FOR 10 TO 12 MINUTES THEN WALK AT A SLOWER PACE FOR 2 MINUTES THEN WALK AT A SLOW PACE FOR 5 TO 10 MINUTES <BR> <BR> THURSDAY--WALK AT A BRISK PACE 15 TO 25 MINUTES <BR> <BR> FRIDAY--WALK AT A BRISK PACE FOR 20 TO 30 MINUTES <BR> <BR> SATURDAY-- REST OR CROSS TRAIN <BR> <BR> SUNDAY-- WALK AT... Sat, 9 Apr 2011 08:24:10 EST HERE IS MY MADE OVER SMOKED TURKERY AND AVOCADO SA http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x41042913 NEEDED <BR> <BR> ½ MASHED AVOCADO <BR> LEMON JIUCE <BR> SALT <BR> PEPPER <BR> 2 SLICES WHOLE GRAIN BREAD <BR> 3 OUNCES SMOKED TURKERY <BR> 2 TABLESPOONS SLASA <BR> ½ CUP RED GRAPES <BR> <BR> HOW TO MAKE <BR> SEASON THE MASHED AVOCADO TO TASTE WITH LEMON JUICE SLAT AND PEPPER. SPREAD ON ONE SLICE OF THE BREAD AND TOP WITH TURKEY, SALSA. AND TOP WITH THE OTHER SLICE OF BREAD . SERVE WITH THE GRAPES <BR> MAKES ONE SERVING OF 400 CALORIES <BR> <BR> PEPPER <BR> HOW TO MAKE <BR> TOSS TOGETHER TH... Wed, 6 Apr 2011 08:13:48 EST New to team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x41030159 Hi everyone, <BR> I just had ACDF - cervical discectemy and fusion on March 9, using my bone spurs for the fusion - C5-6, C6-7. I have just started physical therapy, and am working on range of motion. I had left arm pain, numbness, right arm numbness, urinary leakage, shoulder blade pain, and lots of upper back spasms - that kept me from driving, and even trying open the electronic window on the car would put me in spasm. Since surgery. left arm pain is pretty much gone, urinary leakage has p... Tue, 5 Apr 2011 15:43:54 EST HERE IS AN EASY BREAKFAST RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40974642 WHOLE-GRAIN BANANA MUFFINS <BR> <BR> PREHEAT OVEN TO 350 DEGRESS. MIX TOGETHER ½ CUP WHOLE WHEAT FLOURS, 1 CUP OATS, ¼ TEASPOON SALT, 1 ½ TEASPOONS CINNAMON, ½ TEASPOON BAKING SODA, AND 1 ½ BANANAS MASHED. MIX TOGETHER ½ CUP PLAIN NON-FAT YOGURT, 1 EGG, ¼ CUP HONEY, 2 TABLESPOONS CONOLA OIL AND 1 TEASPOON VANILLA; ADD TO BANANA Sun, 3 Apr 2011 09:35:07 EST GET READY TO WALK OR RUN YOUR FAST WEEK 8 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x40954911 MONDAY-- REST <BR> <BR> <BR> TUESDAY --- SLOW WALK FOR 40 TO 50 MINUTES <BR> <BR> WENSDAY-- 30 SECOND SURGES (WARM UP FOR 5 TO 10 MINUTES AT A SLOW WALK PACE AND THEN DO 30 SECONDS OF BRISK WALKING THEN AND RECOVER AT A SLOW WALK FOR 30 SECONDS) REPEAT 8 TO 10 TIMES COOL DOWN AT SLOW PACE FOR 10 MINUTES. <BR> <BR> THURSDAY-- WALK AT A BRISK PACE 15 TO 25 MINUTES <BR> <BR> FRIDAY-- WALK AT BRISK PACE FOR 15 TO 20 MINUTES <BR> <BR> SATURDAY-- REST OR CROSS TRAIN <BR> <BR> SUNDAY--... Sat, 2 Apr 2011 09:05:35 EST APRIL GET TOGETHER AND MEET ONE ANOTHER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40929238 Hey all, here it is April 1st aka April Fools day!!!!!!! Fri, 1 Apr 2011 00:15:39 EST HERE IS MY PASTA E FAGIOLI WITH TURKEY SAUSAGE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40888604 NEEDED <BR> ½ POUND LEAN TURKERY SAUSAGE <BR> 1 TEASPOON OLIVE OIL <BR> 1 SMALL ONION CHOPPED <BR> 3 GLOVES GARLIC GLOVES MINCED <BR> 2 CELERY STALKS CHOPPED <BR> 2 CARROTS CHOPPED. <BR> 2 QUARTS CHICKEN STOCK <BR> 1 CAN DICED TOMATOES <BR> 1 CUP COOKED PASTA <BR> 1 CAN KIDNEY BEANS <BR> WHOLE WHEAT ROLL <BR> <BR> HOW TO MAKE <BR> BROWN THE TURKERY SAUSAGE IN OLIVE OIL, SET ASIDE. SAUTE’ THE ONION, GARLIC, CELERY, AND CARROTS FOR 3 TO 4 MINUTES. ADD THE CHICKEN STOCK AND DICED TOMATOES. BRIN... Wed, 30 Mar 2011 09:13:53 EST HERE IS MY SMOKED TURKEY SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40820549 NEEDED <BR> ¼ CUP SILVERED ALMONDS <BR> 1 10 OUNCE BOX PLAIN COUSCOUS <BR> ¾ POUND SMOKED TURKEY DICED <BR> 1 ½ CUPS CHERRY TOMATOES HALVED OR QUARTERED <BR> ½ CUP PITTED KALAMATA OLIVES, SLICED <BR> ½ CUP BOTTLED OR HOMEMADE GREEK SALAD DRESSING <BR> ¼ CUP CHOPPED ITALIAN FLAT-LEAF PARSLEY <BR> <BR> HOW TO MAKE <BR> 1. IN A MEDIUM SKILLET, TOAST ALMONDS OVER MEDIUM HEAT, STIRRING FREQUENTLY, UNTIL LIGHLY BROWNED, 4 TO 5 MINUTES. REMOVE FROM HEAT <BR> 2. IN A MEDUIM SUACEPAN, COOK COUSCOUS A... Sun, 27 Mar 2011 09:19:58 EST GET READY TO WALK OR RUN FAST WEEK 7 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x40802516 MONDAY--- REST <BR> <BR> TUESDAY ---WALK AT A BRISK PACE FOR 30 TO 40 MINUTES <BR> <BR> WENSDAY--REST OR CROSS TRAIN <BR> <BR> THURSDAY--WALK AT A BRISK PACE FOR 20 TO 30 MINUTES <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 30 SECONDS THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 30 - 40 MINUTES <BR> <BR> <BR> Sat, 26 Mar 2011 09:01:12 EST HI TEAM http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40760074 once again I have started selling avon and if you are insterested in buying some from me my website is youravon.com/susanmckinney Thu, 24 Mar 2011 06:20:03 EST MY POP-APPLE SMOOTHIE IT EASY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40739637 PUREE ¾ CUP VANNNILA FAT-FREE YOGURT, ½ CUP POMEGRANTE JUICE, ½ SMALL DICED PEELED APPLE, AND ¼ CUP CRUSHED ICE IN BLENDER <BR> Wed, 23 Mar 2011 08:53:10 EST HERE IS MY SOUTHWEST CHICKEN AND ORZO SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40671334 NEEDED <BR> ½ CUP COOKED WHOLE WHEAT ORZO <BR> 3 OUNCES GRILLED CHICKEN DICED <BR> ½ CUP HALVED CHERRY TOMATOES <BR> ¼ CUP CUVUMBER DICED <BR> ¼ CUP RED BELL PEPPER DICED <BR> 2 RADISHES THINLY SLICED <BR> 2 TABLESPOONS BLACK BEANS DRAINED AND RINSED <BR> 2 TABLESPOON CORN DRAINED <BR> 1 TEASPOON OLIVE OIL <BR> 2 TEASPOONS RED WINE VINEGAR <BR> JUICE OF ONE LIME <BR> PINCH OF CUMIN <BR> PINCH OF CHILI POWDER <BR> 1 TABLESPOON CHOPPED FRESH CILANTRO (OPTIONAL) <BR> HOW TO MAKE <BR> THE SALD ... Sun, 20 Mar 2011 09:31:20 EST GET READY TO WALK OR RUN FAST WEEK 6 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x40653209 MONDAY--- REST <BR> <BR> TUESDAY--WALK AT A SLOW PACE FOR 1 MINUTE THEN WALK AT A BRISK PACE FOR 7 MINUTES. DO THIS FOR 30 TO 40 MINUTES <BR> GET READY TO WALK OR RUN FAST WEEK 6 <BR> WENSDAY--REST OR CROSS TRAIN <BR> <BR> THURSDAY--WALK AT A BRISK PACE FOR 15 TO 20 MINUTES <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS <BR> <BR> SUNDAY-- WALK AT SLOW PACE FOR 2 MINUTES THEN WALK AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 40 TO 50 MINUTES <BR> Sat, 19 Mar 2011 08:24:40 EST HERE IS MY TOFRUITTI SMOOTHIE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40592169 MAKES ONE SERVING WITH ONLY 300 CALORIES <BR> HOW TO MAKE <BR> IN A BLENDER COMBINE 1 ½ CUPS FROXEN BERRIES, ½ BANANA, 3 OUNCES SILKEN `TOFU, 1 TABLESPOON GROUND FLAX SEEDS, 1 TABLESPOON WHEAT BRAN, JUICE OF ONE LARGE ORANGE (0R ¼ CUP ORANGE JUICE) 1 TEASPOON HONEY, AND ONE CUP ICE. BLEND UNTIL SMOOTH <BR> <BR> Wed, 16 Mar 2011 09:02:26 EST HERE IS MY CHUNKY GREEK SALAD WITH CHICKPEAS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40525070 NEEDED <BR> ½ CUPS CUCUMBER <BR> ½ CUP CHOPPED TOMATOS <BR> ½ CUP RED AND GREEN PEPPERS <BR> ½ CUP CHICKPEAS RINSED AND DRAINED WELL. <BR> 5 KALAMATRA OLIVES PITED AND SLICED <BR> ¼ RED ONION THINLY SLICED <BR> 2 TABLESPOONS RED WINE VINAGER <BR> ½ TABLESPOON OLIVE OIL <BR> 2 TABLESPOONS CRUMBLED REDUCED FAT FETA CHEESE <BR> HOW TO MAKE <BR> MIX TOGETHER THE CUCUMBER, CHOPPED TOMATO, AND THE RED AND GREEN PEPPERS.. ADD THE CHICKPEAS, OLIVES, RED ONION. TOSS WITH THE RED WINE VINEGAR AND OLIVE... Sun, 13 Mar 2011 09:06:12 EST GET READY TO WALK OR RUN FASTER WEEK FIVE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40506559 <BR> MONDAY-- REST <BR> <BR> TUESDAY --- EASY WALK FOR 40 TO 50 MINUTES COOL DOWN FOR 10 MINUTES <BR> <BR> WENSDAY-- 1 MINUTE SURGES (WARM UP FOR 5 TO 10 MINUTES AT A SLOW WALK PACE AND THEN DO 1 MINUTE OF BRISK WALKING THEN AND RECOVER AT A SLOW WALK FOR 1 MINUTE) REPEAT 5 TO 6 TIMES COOL DOWN AT SLOW PACE FOR 10 MINUTES. <BR> <BR> THURSDAY-- WALK AT A HAS HARD AS YOU CAN FOR 20 TO 30 MINUTES COOL DOWN FOR 10 MINUTES <BR> <BR> FRIDAY--FAST FINISH ( GO TO A STEADY MODERATE PACE F... Sat, 12 Mar 2011 08:46:16 EST MY MADE OVER CHEESY TURKEY MEATBALLS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40442159 NEEDED <BR> ½ POUND LEAN GROUND TURKEY <BR> 1 TABLESPOON DICED ONION <BR> 1 TEASPOON MINCED GARLIC <BR> 1 EGG BEATENED <BR> ½ TEASPOON WHOLE WHEAT BREAD CRUMBS <BR> 2 TABLESPOONS NON-FAT MILK <BR> 1 TEASPOON SEA SALT <BR> ½ TEASPOON PEPPER <BR> MOZZERELLA CHEESE IN ½ INCH CUBES <BR> 2 MINCED GARLIC CLOVES <BR> 1 TEASPOON OLIVE OIL <BR> 2 CUPS CHOPPED ZUCCHINI COOKED FOR 5 MINUTES <BR> 1/3 CUP COOKED WHOLE-WHEAT ORZO <BR> ½ CUP TOMATOE SAUCE <BR> HOW TO MAKE <BR> MIX THE GROUND TURKEY WITH DIC... Wed, 9 Mar 2011 09:22:48 EST MY MADE OVER CLASSIC SWEET AND SOUR PORK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40369600 PREP 20 MINUTES <BR> STIR FRY 10 MINUTES <BR> SERVES 4 <BR> CALORIES 290 PER SERVING <BR> NEEDED <BR> 1/3 CUP LOW-SUGAR APRICOT PRESERVES <BR> 3 TABLESPOONS KETCHUP <BR> 3 TABLESPOONS APPLE-CIDER VINEGAR <BR> 2 TABLESPOONS WATER <BR> 1 TABLESPOON CORNSTARCH <BR> 2 TEASPOONS OLIVE OIL <BR> ¾ POUND BONELESS CENTER CUT PORK LOIN CUT INTO THIN STRIPS <BR> 2 CLOVES GARLIC MINCED <BR> NON STICK COOKING SPRAY <BR> 2 BELL PEPPERS SLICED <BR> 2 CUPS FRESH BROCCOLI FLORETS <BR> 1 CUP FRESH SNOW PEAS T... Sun, 6 Mar 2011 09:34:01 EST GET READY TO WALK OR FASTER WEEK FOUR http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x40348273 MONDAY--- REST <BR> <BR> TUESDAY --- WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 5 MINUTES DO THIS FOR 25 TO 30 MINUTES <BR> <BR> WENSDAY-- CROSS TRAIN (DO TO CARDIO WORKOUTS) OR REST <BR> <BR> THURSDAY--WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 20 TO 30 MINUTES <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 2 MINUTES THEN WALK AT A BRSIK PACE FOR 7 MIU... Sat, 5 Mar 2011 08:23:31 EST Also New http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x40283897 I joined sparkpeople last week and was pleased to see three pounds gone. Woo hoo! But biggest thing I have noticed is mental and physical stamina changes. I had 5 spinal fusions in 6 months. Three in Dec and Jan. The first cervical failed and had to be redone, then they put holes in cervical spinal fluid sack so had to redo and repair and went from three levels to five C4 to T1. Also had lumbar fusion last August all 6 levels C1 to S1 So it was interesting year and I thought I would nev... Wed, 2 Mar 2011 13:23:49 EST MY WHOLE WHEAT FLAT BREAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40276822 NEEDED <BR> 1 CUP WARM (105-115 F) WATER <BR> 1 TABLESPOON SUGAR <BR> 1 PACKAGE ACTIVE DRY YEAST\2 TABLESPOONS OLIVE OIL <BR> 2 CUP BREAD FLOUR <BR> 1 CUP WHOLE WHEAT FLOUR <BR> 2 ½ TEASPOONS SALT <BR> HOW TO MAKE <BR> 1.MIX WATER, SUGAR, AND YEAST IN BOWL; LET STAND UNTIL FOAMY, 5 MINUTES. STIR IN OIL, FLOURS, AND SALT WITH A WOODEN SPOON UNTIL DOUGH STARTS TO GATHER AROUND SPOON. TURN DOUGH ONTO LIGHTLY FLOURED SUFACE; KNEAD UNTIL SMOOTH AND ELASTIC, 8 TO 10 MINUTES. <BR> 2. SPRAY LARGE B... Wed, 2 Mar 2011 08:54:16 EST March CHIT CHAT and get to know one another http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40271970 Hey all, I am a day or two behind on getting the new thread started for the new month. wow March already. Time is flying. Wed, 2 Mar 2011 00:30:44 EST MY TANDOORI ROAST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40199711 <BR> PREP TIME 5 MINUTES COOK TIME 25 MINUTES SERVES 4 <BR> 1 SERVING IS 167 CALORIES <BR> <BR> NEEDED <BR> 1 TABLESPOON FRESH LEMON JUICE <BR> ½ CUP PLAIN YOGURT <BR> 1 TABLESPOONS FRESH GINGER CHOPPED <BR> 2 CLOVES GARLIC CHOPPED <BR> ½ TEASPOON SALT <BR> ¼ TEASPOON CUMIN <BR> ¼ TEASPOON CORIANDER <BR> ¼ TEASPOON CAYENNE PEPPER <BR> ¼ TEASPOON TURMERIC <BR> 1 1 POUND PORK TENDERLOIN RINSED AND PATTED DRY <BR> HOW TO MAKE <BR> 1. PREHEAT OVEN TO 450 F. MIX LEMON JUICE, YOGURT, GINGER, G... Sun, 27 Feb 2011 08:47:17 EST GET READY TO WALK OR RUN YOUR FASTED WEEK THREE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x40180155 MONDAY--- REST <BR> <BR> TUESDAY --- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 2 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> WENSDAY-- CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> THURSDAY--WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 20 TO 30 MINUTES <BR> <BR> <BR> FRIDAY--REST <BR> <BR> SATURDAY-- CROSS TRAIN DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 5 MINUTES D... Sat, 26 Feb 2011 08:10:52 EST MY HOT SPINACH SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40112870 NEEDED <BR> 1 CHOPPED SHALLOT <BR> 2 TEASPOONS OLIVE OIL <BR> 2 TABLESPOONS VINAGER <BR> 2 CUPS BABY SPINACH <BR> 1 HARD BOILED EGG CHOPPED <BR> 1 STRIP TURKERY BACON COOKED CRISP AND CRUMBLED <BR> HOW TO MAKE <BR> 1. COOK CHPPED SHALLOT WITH THE OIL IN A SKILLET OVER MEDUIM HEAT FOR 2 MINUTES. <BR> 2. ADD VINEGAR COOK FOR 1 MINUTE. <BR> 3. TOSS SHALLOT MIXTURE IN LARGE BOWL WITH BABY SPINACH, AND EGG. TOP WITH BACON. <BR> SEVERS ONE Wed, 23 Feb 2011 08:33:11 EST HERE IS MY SMOKEY BARBECUE BEANS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x40040905 PREP TIME 15 MINUTES, SLOW COOK 2 HOURS SERVES 12 <BR> <BR> NEEDED <BR> 2 15 OUNCE CANS LOW SODUIM PINTO BEANS RINSED AND DRAINED <BR> 1 15 OUNCE CANS LOW SODUIM BLACK BEANS RINSED AND DRAINED <BR> 2 LARGE YELLOW ONION CHOPPED <BR> ½ CUP KETCHUP <BR> ¼ CUP BROWN SUGAR <BR> ¼ CUP WATER <BR> 3 SLICES CRISP COOKED SMOKED TURKEY BACON CRUMBLED <BR> 1 TABLESPOON PAPRIKA <BR> ½ TEASPOON SEA SALT <BR> PINH OF CAYENNE <BR> <BR> HOW TO MAKE <BR> COMBINE PINTO BEANS, BLACK BEANS, ONIONS, KET... Sun, 20 Feb 2011 09:06:39 EST GET READY TO WALK OR RUN FAST WEEK TWO http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x40020712 MONDAY--- REST <BR> <BR> TUESDAY --- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 2 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> WENSDAY--REST OR CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> THURSDAY- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> FRIDAY==REST <BR> <BR> SATURDAY--CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR 2 MINUTES D... Sat, 19 Feb 2011 08:02:19 EST HERE IS ANOTHER RECIPE I MADE OVER PASTA E FAGIOLI http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39953131 NEEDED <BR> ½ POUND LEAN TURKERY SAUSAGE <BR> 1 TEASPOON OLIVE OIL <BR> 1 SMALL ONION CHOPPED <BR> 3 GLOVES GARLIC GLOVES MINCED <BR> 2 CELERY STALKS CHOPPED <BR> 2 CARROTS CHOPPED. <BR> 2 QUARTS CHICKEN STOCK <BR> 1 CAN DICED TOMATOES <BR> 1 CUP COOKED PASTA <BR> 1 CAN KIDNEY BEANS <BR> WHOLE WHEAT ROLL <BR> <BR> HOW TO MAKE <BR> BROWN THE TURKERY SAUSAGE IN OLIVE OIL, SET ASIDE. SAUTE’ THE ONION, GARLIC, CELERY, AND CARROTS FOR 3 TO 4 MINUTES. ADD THE CHICKEN STOCK AND DICED TOMATOES. BRIN... Wed, 16 Feb 2011 07:44:32 EST HERE IS MY CUCUMBER AND DILL CHICKEN SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39885398 <BR> NEEDED <BR> ½ CUP SHREDDED COOKED SKINLESS BONELES CHICKEN BREAST <BR> ½ CUP BABY GREENS <BR> ¼ CUP SHREDED CARROTS <BR> ¼ CUP GREENS BEANS CUT INTO BITE SIZE PIECES <BR> ¼ CUP CUCUMBER CHOPPED <BR> ½ CUP COOKED QUINOA <BR> 1 TABLESPOON OLIVE OIL <BR> ¾ TEASPOON CHOPPED DILL <BR> 1 TABLESPOON WHITE WINE VINAGER <BR> SUGAR <BR> SALT <BR> PEPPER <BR> HOW TO MAKE <BR> TOSS TOGETHER THE CHICKEN BABY GREENS, CARROTS, GREEN BEANS, CUCUMBER, AND QUINOA. IN A BOWL COMBINE THE OLIVE OIL, DILL ... Sun, 13 Feb 2011 08:50:33 EST GET READY TO WALK OR RUN FAST WEEK ONE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x39866508 WEEK ONE <BR> <BR> MONDAY--REST <BR> <BR> TUESDAY--WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 2 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> WENSDAY--REST OR CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> THURSDAY- WALK AT A SLOW PACE FOR 1 MINUTES THEN AT A BRISK PACE FOR 10 MINUTES DO THIS FOR 15 TO 20 MINUTES <BR> <BR> FRIDAY==REST <BR> <BR> SATURDAY--CROSS TRAIN (DO TO CARDIO WORKOUTS) <BR> <BR> SUNDAY-- WALK AT A SLOW PACE FOR 2 MINUTES THEN AT A BRISK PACE FOR... Sat, 12 Feb 2011 08:32:01 EST HERE IS MY ZUCCHINI AND MOZZAREALLA FLATBREAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39797545 NEEDED <BR> NON STICK COOKING SPRAY <BR> ½ CUP SCLICED ZUCCHINI <BR> 1 WHOLE WHEAT FLAT BREAD <BR> 1 OUNCE SHREDDED MOZZERALLA CHEESE <BR> ½ CUP DICED TOMATO <BR> 2 TABLESPOONS PESTO <BR> RED PEPPER FLAKES <BR> HOW TO MAKE <BR> MIST A PAN WITH NON STICK COOKING SPRAY; SAUTE’ THE ZUCCHINI 3 TO 4 MINUTYES. <BR> TOAST THE FLATBREAD. TOP WITH THE MOZZARELLA, ZUCCHINI, TOMATO, AND PESTO. SEASON TO TASTE WITH PEPPER FLAKES. BROIL ON LOW UNTIL CHEESE IS MELTED. <BR> Wed, 9 Feb 2011 08:24:22 EST HERE IS MY CHUNKY GREEK SALAD WITH CHICKPEAS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39724289 NEEDED <BR> ½ CUPS CUCUMBER <BR> ½ CUP CHOPPED TOMATOS <BR> ½ CUP RED AND GREEN PEPPERS <BR> ½ CUP CHICKPEAS RINSED AND DRAINED WELL. <BR> 5 KALAMATRA OLIVES PITED AND SLICED <BR> ¼ RED ONION THINLY SLICED <BR> 2 TABLESPOONS RED WINE VINAGER <BR> ½ TABLESPOON OLIVE OIL <BR> 2 TABLESPOONS CRUMBLED REDUCED FAT FETA CHEESE <BR> HOW TO MAKE <BR> MIX TOGETHER THE CUCUMBER, CHOPPED TOMATO, AND THE RED AND GREEN PEPPERS.. ADD THE CHICKPEAS, OLIVES, RED ONION. TOSS WITH THE RED WINE VINEGAR AND OLIVE... Sun, 6 Feb 2011 09:45:54 EST WALKING OR RUNNING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x39701908 TRY THIS FIRST <BR> BEFORE YOU BEGIN A WALKING ROUTINE TAKE THIS TEST. <BR> WALK UP FIVE FLIGHTS AT A STEADY AT A STEADY PACE. THEN FIND THE QUOTE THAT MATCHES HOW YOU FEEL. <BR> <BR> THAT WAS TOUGH I COULDN’T REACH THE TOP YOU ARE A BEGINNER <BR> <BR> I MADE IT BUT I WAS GASPING FOR BREATH YOU ARE AN INTERMEDIATE <BR> <BR> THAT WAS NOT TO BAD YOU ARE AN ADVANCED WALKER <BR> BEGINNERS WALKING <BR> <BR> WARM UP MARCH IN PLACE AT AN EASY PACE FOR 2 MINUTES <BR> <BR> WORK IT OUT- <BR> ... Sat, 5 Feb 2011 08:49:06 EST Chit Chat February 2011 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39698840 Sorry falling behind in my job Sat, 5 Feb 2011 01:08:52 EST HERE IS MY CHEESY TURKEY MEATBALLS RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39629513 NEEDED <BR> ½ POUND LEAN GROUND TURKEY <BR> 1 TABLESPOON DICED ONION <BR> 1 TEASPOON MINCED GARLIC <BR> 1 EGG BEATENED <BR> ½ TEASPOON WHOLE WHEAT BREAD CRUMBS <BR> 2 TABLESPOONS NON-FAT MILK <BR> 1 TEASPOON SEA SALT <BR> ½ TEASPOON PEPPER <BR> MOZZERELLA CHEESE IN ½ INCH CUBES <BR> 2 MINCED GARLIC CLOVES <BR> 1 TEASPOON OLIVE OIL <BR> 2 CUPS CHOPPED ZUCCHINI COOKED FOR 5 MINUTES <BR> 1/3 CUP COOKED WHOLE-WHEAT ORZO <BR> ½ CUP TOMATOE SAUCE <BR> HOW TO MAKE <BR> MIX THE GROUND TURKEY WITH DIC... Wed, 2 Feb 2011 09:33:18 EST February 2011 Chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39620553 Katy, thanks for the info. I will check it out. <BR> <BR> I did 11 min on the Wii Fit Plus. It went allright, but when I went out later, not so good. I parked in the handicapped and walked in the door by the sheets. I bought what I wanted. I hadn't walked 100 yards when my legs started buckling under me. Dad already had one hand and Mom ran around and lifted me inder my arm for the last 50 steps to the car. Needless to say, the other errands I used the wheelchair. I just don't know how much... Tue, 1 Feb 2011 21:45:38 EST MY ROAST BEEF ROLL-UP WITH CAULIFLOWER SOUP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39549305 NEEDED <BR> ½ ONION SLICED <BR> ½ BELL PEPPER SLICED <BR> ½ TEASPOON OLIVE OIL <BR> 4 SLICES ROAST BEEF LEAN <BR> SPICY MUSTARD <BR> 4 WHOLE WHEAT CRACKERS <BR> 2 GRALIC CLOVES MINCED <BR> 1 TEASPOON OLIVE OIL <BR> 3 CUPS CHICKEN STOCK <BR> 2 CUPS CALIFLOWER FLORETS <BR> SALT <BR> PEPPER <BR> 2 TABLESPOON PERMAESAN CHEESE <BR> <BR> HOW TO MAKE <BR> SAUTE’ THE ONION, BELL PEPPER, IN 2 TABLESPOON OLIVE OIL. DIVIDE AMONG THE ROAST BEEF AND SPREAD WITH MUSTARD TO TASTE ; ROLL UP. <BR> HOW TO ... Sun, 30 Jan 2011 09:30:27 EST HOOP- BALL-ROPE CARDIOBLAST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x39529247 FIRST CIRCUIT <BR> JUMP ROPE 20 SECONDS <BR> BALL- 15 SQUAT TAPS <BR> HULA HOOP 1 MINUTE <BR> SECOND CIRCUIT <BR> JUMP ROPE 20 SECONDS <BR> BALL- 15 LUNGE REACH <BR> HULA HOOP 1 MINUTE <BR> THIRD CIRCUIT <BR> JUMP ROPE 20 SECONDS <BR> BALL- 15 LEG BALANCE <BR> HULA HOOP 1 MINUTE <BR> FOURTH CIRCUIT <BR> JUMP ROPE 20 SECONDS <BR> BALL 15 LUNGE TWISTS <BR> HULA HOOP 1 MINUTE <BR> <BR> Sat, 29 Jan 2011 09:08:40 EST HERE IS A SMOOTHIE I MADE OVER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39457558 THIS TASTE BETTER THAN IT SOUNDS. <BR> <BR> <BR> TOFRUITTI SMOOTHIE <BR> MAKES ONE SERVING WITH ONLY 300 CALORIES <BR> HOW TO MAKE <BR> IN A BLENDER COMBINE 1 ½ CUPS FROXEN BERRIES, ½ BANANA, 3 OUNCES SILKEN `TOFU, 1 TABLESPOON GROUND FLAX SEEDS, 1 TABLESPOON WHEAT BRAN, JUICE OF ONE LARGE ORANGE (0R ¼ CUP ORANGE JUICE) 1 TEASPOON HONEY, AND ONE CUP ICE. BLEND UNTIL SMOOTH <BR> <BR> Wed, 26 Jan 2011 09:39:10 EST HERE IS ANOTHER OF MY MADE OVER RECIPES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39379551 MORNING GLORY <BR> MAKES ONE SERVING WITH ONLY 300 CALORIES <BR> NEEDED <BR> 1 WHOLE-GRAIN ENGLISH MUFFIN <BR> 2 TABLESPOONS LOW-FAT FARMER CHEESE ( OR OTHER SPREADABLE LIGHT CHEESE) <BR> ½ TEASPOON CHOPPED FRESH DILL <BR> 1 SLICE TOMATO <BR> ½ SLICED HARD BOILED EGG <BR> 2 SLICES CUCUMBER <BR> SALT AND PEPPER TO TASTE <BR> HOW TO MAKE <BR> TOAST THE MUFFIN AND SPREAD ON CHEESE 1 TABLESPOON EACH SIDE. ADD THE DILL, TOMATO, HARD BOILED EGG, CUCUMBER. SEASON TO TASTE WITH SALT AND PEPPE Sun, 23 Jan 2011 11:43:42 EST HERE IS A NEW WORK OUT FOR ALL TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x39379324 JUMP ROPE <BR> JUMPING ROPE IS HIGH ON THE LIST OF CARDIOVASCULAR EXCERISES AND IT REQUIRES LITTLE SPACE. AT ABOUT 12 CALORIES BURNED PER MINUTE ROPE JUMPING IS LIKE RUNNING A NINE MINUYE MILE. JUMPING ROPE IS TOUGH AT FIRST BUT WITH PRACTICE IT COMES EASIER. MOST BEGINERS JUMP TOO HIGH. JUMP JUST HIGH ENOUGH TO CLEAR THE ROPE. WEAR CROSS TRAINERS OR OTHER SHOES WITH CUSHOINS ON THE BALSS OF THE FEET. A 9 FOOT JUMP ROPE WORKS BEST FOR THOSE THAT ARE 5 FT 4 INCHES TO 5 FT 10 INCHES IN HIEGHT. ... Sun, 23 Jan 2011 11:33:44 EST HERE IS A NEW WORKOUT FOR ALL TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39379289 JUMP ROPE <BR> JUMPING ROPE IS HIGH ON THE LIST OF CARDIOVASCULAR EXCERISES AND IT REQUIRES LITTLE SPACE. AT ABOUT 12 CALORIES BURNED PER MINUTE ROPE JUMPING IS LIKE RUNNING A NINE MINUYE MILE. JUMPING ROPE IS TOUGH AT FIRST BUT WITH PRACTICE IT COMES EASIER. MOST BEGINERS JUMP TOO HIGH. JUMP JUST HIGH ENOUGH TO CLEAR THE ROPE. WEAR CROSS TRAINERS OR OTHER SHOES WITH CUSHOINS ON THE BALSS OF THE FEET. A 9 FOOT JUMP ROPE WORKS BEST FOR THOSE THAT ARE 5 FT 4 INCHES TO 5 FT 10 INCHES IN HIEGHT. ... Sun, 23 Jan 2011 11:32:15 EST Hello new to the team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x39348271 My name is Barb and I live in upstate NY. I am recovering from spinal fusion (c3,c4)and I have a shunt inside my spinal cord (t3-t7)and removal of a small segment of my right hip (which was actually used in my fusion) My choices were surgery or wheelchair. So needless to say, I would like to know what others are doing for calorie burning exercise under these circumstances. Please feel free Fri, 21 Jan 2011 20:48:50 EST MY WARM HONEY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x39007196 MAKES ONE SERVING WITH ONLY 300 CALORIES <BR> NEEDED <BR> 2/3 CUP COOKED QUINOA <BR> 2/3 CUP UNSWEETENED ALMOND MILK <BR> ½ TEASPOON CINNAMON <BR> ½ SLICED BANANA <BR> ½ TABLESPOON ROASTED PUMKIN SEEDS <BR> 1 TEASPOON HONEY <BR> HOW TO MAKE <BR> IN A SAUCEPAN COMBINE THE QUINOA, ALMOND MILK, AND CINNAMON. HEAT THROUGH. TOP WITH BANANA ROASTED PUMKIN SEEDS, AND HONEY Sun, 9 Jan 2011 09:54:05 EST HERE IS ANOTHER WORK OUT FOR ALL TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x38981727 LIKE ALWAYS IF YOU HAVE BEEN SICK OR HAD AN INJURY GET YOUR DR'S OK BEFORE STARTING WORKING OUT AGAIN AND IF YOU CAN'T GO THE DISTANCE DO THE BEST YOU CAN <BR> <BR> HOOPING LIKE YOU DID WHILE YOUR WERE A KID <BR> <BR> HOOPING WORKS THE CORE MUSCLES BY STRENGHTING THEM IN ALL THREE PLANS OF MOTION. IT IS A GREAT WARM UP EXERCISE FOR RUNNERS AND IT ALSO CAN STAND ALONE AS A CORE FOCUSED CARDIOVASCULAR WORKOUT. USE AN ADULT SIZE HOOP WRAPPED WITH FRICTION TAPE. <BR> THE PUMP <BR> 1. STAND ... Sat, 8 Jan 2011 09:02:57 EST MY DIET TREAT CHILLA IN VANILLA MILK SHAKE I MADE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38896965 NEEDED <BR> ½ TABBLESPOONS OF SUGAR FREE FRNECH VANILLA COFFE MATE POWDERED <BR> ½ CUP FAT FREE VANILLA ICE CREAM <BR> ½ CUP LIGHT VANILLA SOY MILK <BR> 2 NO-CALORIE SWEETENER PACKETS <BR> 1/8 TEASPOONS VANILLA EXTRACT <BR> 1 CUP CRUSHED ICE OR 5 TO 8 CUBES <BR> 2 TABLESPOONS FAT-FREE REDDI-WIP <BR> <BR> HOW TO MAKE <BR> IN A SMALL BOWL COMBINE POWDERED CREAMER AND 1 TABLESPOON HOT WATER AND STIR UNTIL DISSOLVED. TRANSFER TO A BLENDER. ADD ALL THE OTHER INGREDIENTS <BR> EXCEPT REDDI-WIP TO... Wed, 5 Jan 2011 08:21:11 EST MY KITCHEN SINK FRITTA http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38804439 MAKES 4 SERVING WITH 300 CALORIES PER SERVING <BR> NEEDED <BR> 6 EGGS <BR> 6 EGG WHITES <BR> 1 CUP SKIM MILK <BR> COOKING SPRAY <BR> 1 CUP SLICED MUSHROOMS <BR> 4 STALKS ASPARAGUS CUT INTO 1 TO 2 INCH PIECES ON THE DIAGONAL <BR> 2 CUPS ARUGLA <BR> 2 OUNCES GOAT CHEESE CRUMBLED <BR> 1 SLICE WHOLE WHEAT BREAD TOATED AND SPREAD WITH 1 TEASPOON LIGHT BUTTER <BR> HOW TO MAKE <BR> 1. WHISK TOGETHER THE EGGS AND EGG WHITES WITH THE MILK <BR> 2. MIST A 10 OR 12 INCH OVEN PROOF SKILLET WITH COOKING ... Sun, 2 Jan 2011 09:34:01 EST January 2011 chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38801039 Happy New Years All!!! <BR> I brought in the new year looking for holes in my eyelids LOL I was exhausted after working all night and getting my hair done and staying up all day. I made it until 1030 pm that night and it was lights out for me. <BR> I was doing good until I made a cake LOL it was grandmas recipe so does that count? LOL <BR> Glad to hear all is well with everyone and starting the new year in good health standing. WTG all. <BR> I agree, 4 regular posters in here, I know we ha... Sun, 2 Jan 2011 02:43:18 EST THE FINAL WEEK OF THE WALKING SWIMING RUNNING WORK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38775078 As always if youhave had an injury or illness check with your Dr. before starting a workout routine and if you can't go the distance do the best that you can and be proud of yourself for doing that <BR> <BR> MONDAY-- Cross train (doing to cardio works) for 30 to 45 minutes <BR> <BR> TUESDAY-- run walk swim for 30 minutues <BR> <BR> WENDSDAY--strenth train for 30 minutes <BR> <BR> THURSDAY-- REST AND RELAX <BR> <BR> FRIDAY-- Warm up for 1 mile, then alternate two hard minutes with 2 easy... Sat, 1 Jan 2011 08:36:27 EST CHEESY TURKEY MEATBALLS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38716888 NEEDED <BR> ½ POUND LEAN GROUND TURKEY <BR> 1 TABLESPOON DICED ONION <BR> 1 TEASPOON MINCED GARLIC <BR> 1 EGG BEATENED <BR> ½ TEASPOON WHOLE WHEAT BREAD CRUMBS <BR> 2 TABLESPOONS NON-FAT MILK <BR> 1 TEASPOON SEA SALT <BR> ½ TEASPOON PEPPER <BR> MOZZERELLA CHEESE IN ½ INCH CUBES <BR> 2 MINCED GARLIC CLOVES <BR> 1 TEASPOON OLIVE OIL <BR> 2 CUPS CHOPPED ZUCCHINI COOKED FOR 5 MINUTES <BR> 1/3 CUP COOKED WHOLE-WHEAT ORZO <BR> ½ CUP TOMATOE SAUCE <BR> HOW TO MAKE <BR> MIX THE GROUND TURKEY WITH DIC... Wed, 29 Dec 2010 13:12:43 EST torn musle http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x38709851 I am spinal fusion almost a year ago(l4 and l5). i was well enough to come back to work early and I lost more weight than I had my goal set for. Approx 2 months ago I started having back pain again and the doctors says that it is very common with fusion and that its "just a torn musle" I'm so frustrated. Being down with my back has limited all my daily activties and the weight has piled back on quicker than ever. I'm so disappointed in myself. Any words of encouragement out there? Wed, 29 Dec 2010 06:43:53 EST have a "slipped disk" which i take it to mean a he http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x38671810 hi.. i have a slipped disk which i take it to mean a herniated disk.... <BR> <BR> can you do yoga after a spinal fusion? <BR> <BR> because if not..i am going to avoid one like the plague........ <BR> <BR> i have not yet had any back surgery so i apologize if i shouldn't be on this team.. this is a recent occurance and i don't know what type of treatment <BR> the specialist is planning to do.... that is if my insurance even approves of the specialist! they are dragging their feet..... <BR> ... Mon, 27 Dec 2010 08:41:15 EST RICE AND PORK SAUTE’ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38657557 INGREDIENTS <BR> ½ CUP CARROTS CHOPPED <BR> PINCH OF SALT <BR> ½ CUP SNOW PEAS <BR> 2 TABLESPOONS CHOPPED ONION <BR> 1 GLOVE GARLIC MINCED <BR> 2 TEASPOONS GRATED GINGER <BR> 1 TEASPOON SESAME OIL <BR> 4 OUNCES CUBED PORK LOIN <BR> 1 CUP COOKED BROWN RICE <BR> 1 TABLESPOON SOY SAUCE <BR> ¼ CUP SLICED SCALLIONS <BR> <BR> HOW TO MAKE <BR> BLANCH THE CARROTS IN SLATED BOILING WATER FOR 3 MINUTES ADDING THE SNOW PEAS FOR THE LAST MINUTE. DRAIN. SAUTE’ THE ONIONS GARLIC GRATED GINGER IN THE SESA... Sun, 26 Dec 2010 09:51:51 EST HERE IS WEEK 17 OF THE WALKING SWIMMING RUNNING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x38646995 As always do the best you can and if your are recovering from and injury or illness make sure you get your Dr.s approval <BR> <BR> Monday-- strenght train for 45 minutes <BR> <BR> Tuesday- run walk or swim for 65 minutes <BR> <BR> Wensday-- rest or cross train (doing two cardio workouts) for 30 to 45 minutes <BR> <BR> Thursday--Warm up for 1 mile then do an hard 1/2 mile then do a easy 1/2 mile then do a hard 1/2 mile then cool down for 1/2 to 1 mile <BR> <BR> Friday-- REST AND RELA... Sat, 25 Dec 2010 09:10:44 EST MY MADE OVER BROCCOLI AND PARMESAN EGG SCRABLE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38607022 NEEDED <BR> 2 EGGS <BR> COOKING SPRAY <BR> ¾ CUP CHOPPED BROCCOLI FLORETS <BR> 1 ½ TABLESPOON GRATED PARMASAN CHEESE <BR> 1 SLICE WHOLE WHEAT TOAST <BR> <BR> HOW TO MAKE <BR> WHISK TOGETHER THE EGGS SET ASIDE. COAT A FRYING PAN WITH NON STICK COOKING SPRAY AND SUATE’ THE CHOPPED BROCCOLI FLORETS FOR 2 MINUTES; ADD EGGS AND SCRAMBLE. ONCE EGGS ARE COOKED, SPRINKLE WITH THE PARMASAN CHEESE. SERVE WITH THE TOAST <BR> <BR> MAKES ONE SERVING AT 350 CALORIES Wed, 22 Dec 2010 10:48:42 EST HERE IS SOME EASY BREAFAST RECIPES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38553014 ABOUT 300 CALORIES EACH <BR> <BR> ALMOMD AND APPLE ENGLISH MUFFIN <BR> <BR> TOAST A WHOLE WHEAT ENGLISH MUFFIN. ON ONE HALF SPREAD 1 TABLESPOON AMOND BUTTER AND TOP WITH ½ APPLE THINLY SLICED AND A SPRINKLE IF CINNAMON COVER WITH THE REAMINING MUFFIN HALF. <BR> <BR> HOT CINNAMON OATS WITH DREID FRUIT <BR> <BR> BRING 1 CUP APPLE CIDER TO A BOIL. ADD ½ CUP OATS; COOK 5 MINUTES. SPRINKLE WITH ½ TEASPOON 1 TABLESPOON CHOPPED DRIED FRUIT. AND 1 TABLESPOON FLAXSEEDS. <BR> <BR> CREAM CHEESE AND... Sun, 19 Dec 2010 08:58:36 EST Epidural shot under the sacrum into the canal http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38544611 I had it yesterday. Had to do it that way due to fusion. Has anyone else hsd it done this way? How did it progress? The sheet they give to the normal epidural shot to the spinal canal tells you that you can resume normal activities the next day. I was told to lay down for a couple of days. As of now, I can barely stand, walk, lift my body into my bed. I am hoping it will change by tomorrow, but as of now, the pain is just as bad but now I am back to the walker and wheelchair. Any promising ne... Sat, 18 Dec 2010 16:45:16 EST HERE IS WEEK 16 OF THE WALKING SWIMMING RUNNING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x38538275 AS ALWAYS BACK SURE YOU CHECK WITH DR IF YOU HAVE HAD AN INJURY OF BEEN SICK AND IF YOU CAN'T GO THE DISTANCE TO THE BEST YOU CAN <BR> <BR> MONDAY--cross train (doing two different cardio workouts) for 30 to 45 minutes <BR> <BR> TUESDAY--warm up for one mile then alternate two hard minutes with two easy minutes for one mile. Cool down for 1/2 to one mile <BR> <BR> WENSDAY--strength train for 45 minutes <BR> <BR> TRUSDAY--run walk swim for 60 minutes <BR> <BR> FRIDAY-- REST AND RELAX <BR>... Sat, 18 Dec 2010 08:51:29 EST MY MADE OVER SALMON WITH ASIAN SLAW http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38487130 INGREDIENTS <BR> 4 OUNCE SALMON FILLET <BR> ASAIN MARINADE SUCH AS SOY VAY <BR> 1 TABLESPOON SESAME OIL <BR> ½ CUP RICE WINE VINAGER <BR> 2 TEAPOONS SUGAR <BR> 1 TEASPPON SALT <BR> 3 CUPS CHOPPED CABBAGE <BR> 1 TEASPOON TOASTED SESAME SEEDS <BR> 1 TABLESPOON TOASTED ALMONDS <BR> <BR> <BR> HOW TO MAKE <BR> MARINATE THE SALMON IN THE ASIAN MARINADE FOR 15 MINUTES. REMOVE FROM MARNINADE. BAKE 20 TO 25 MINUTES AT 350 DEGREES <BR> MIX TOGETHER THE SESAME SEED OIL RICE WINE VINEGAR, SUGAR AND SAL... Wed, 15 Dec 2010 09:09:08 EST Scoliosis fusions? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x38439920 Anyone out there that have had fusions because of scoliosis? Sun, 12 Dec 2010 18:24:19 EST HERE IS A GREAT RECIPE THAT I MADE OVER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38431893 AFRICAN SWEET-POTATO SOUP <BR> <BR> INGREDIENTS <BR> SMALL CHOPPED ONION <BR> 2 GLOVES GARLIC MINCED <BR> 1 TEASPOON OLIVE OIL <BR> 1 QUART CHICKEN STOCK <BR> 1 SWEET POTATO PEELED AND CUBED <BR> ONE CUBED POTATO SKIN ON <BR> 1 TEASPOON CINNAMON <BR> 1 TEASPOON CUMIN <BR> 1 TEASPOON CURRY POWDER <BR> 1 TEASPOON SEA SALT <BR> ¼ TEASPOON CAYENNE PEPPER <BR> ¼ CUP CHUNKY PEANUTBUTTER <BR> WHOLE WHEAT SPREAD <BR> 1 TEASPOON LOW SALT BUTTER <BR> GARDEN SALAD <BR> 2 TEASPOONS SUNFLOWER SEE... Sun, 12 Dec 2010 09:45:41 EST HERE IS WEEK 15 FOR WALKING RUNNING SWIMMING ROUTI http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x38415955 As always do the best you can and if your are recovering from and injury or illness make sure you get your Dr.s approval <BR> <BR> MONDAT--strenght train for 30 minutes <BR> <BR> TUESDAY--run walk swimm for 60 minutes I have been doing this daily <BR> <BR> WENSDAY--rest or cross train 30 to 45 minutes THIS MEANS DOING TWO DIFFERENT CARDIO ROUTINES <BR> <BR> THURDAY== warm up for 1 mile da a hard cardio for 1/2 mile then and asy one for 1/2 mile then another hard for 1/2 mile cool,down for... Sat, 11 Dec 2010 09:02:35 EST HERE ARE SOME HEALTHY SNACKS TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38360022 ABUT 150 CALORIES EACH CAN EAT TWO ADAY <BR> <BR> ONE OUNCE CUBED MOZZARELLA MIXED WITH 1 CUP HALVED GRAPE TOMATOES, 1 TABLESPPON TORN FRESH BASIL AND TABLESPOON BALSAMIC VINAIGRETTE <BR> <BR> <BR> ¼ CUP PART-SKIM RICOTTA CHEESE MIXED WITH 1 TEASPOON LEMO ZEST, ½ CUP BERRIES AND ½ TABLESPOON HONEY <BR> <BR> ¼ CUP DRIED FRUIT AND THREE HERSHEY’S SPECIAL DARK KISSES <BR> <BR> 100 CALORIE BAG BLUE DIAMOND WASHABI AND SOY SAUCE ALMONDS AND ONE MINI BABYBEL LIGHT CHEESE <BR> <BR> ONE SMALL A... Wed, 8 Dec 2010 09:41:10 EST GREATED PARMESAN SPINACH AND ARTICCHOKE DIP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38300038 NEEDED <BR> 1 8 OUNCE PACKAGE LOW FAT PHILADELPHIA CREAM CHEESE SOFTEN <BR> 1 JAR ,ARINATED ARTICHOKE HEARTS DRAINED AND CHOPPED <BR> 1 10 OUNCE PACKAGE FROZEN CHOPPED SPINACH, THAWED, WELL DRAINED <BR> ½ CUP LOW-FAT SHREDEDED MOZZARELLA CHEESE <BR> ½ CUP KRAFT GRATED PARMESAN CHEESE <BR> ½ TEASPOON GARLIC POWDER <BR> HOW TO MAKE <BR> HEAT OVEN TO 350 <BR> MIX INGREDIENTS UNTIL WELL BLENDED <BR> SPOON INTO SHALLOW OVENPROOF DISH <BR> BAKE 20 MINUTES/ <BR> Sun, 5 Dec 2010 10:12:05 EST 14WEEK OF THE WALKIING RUNNNING SWIMMING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x38281366 As always do the best you can and if your are recovering from and injury or illness make sure you get your Dr.s approval <BR> <BR> Monday-- cross train 30 to 40 minutes (this means swichtin between to cario workouts) <BR> <BR> Tuesday-- warm up for 1 mile. then alternate two hard minutes with 2 easy minutes for 1 mile. cool down for 1/2 to 1 mile <BR> <BR> WEnsday---Strenght train for 45 minutes <BR> <BR> Thursday-- Run walk swim for 55 miuntes <BR> <BR> Friday- REST AND RELAX <BR> <BR>... Sat, 4 Dec 2010 08:57:47 EST SHOW OF HOLIDAY GREETINGS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38220874 NEEDED-- WIRE SNIPS 50’ 14 GAUGE WIRE. NEEDLE NOOSE PLIERS, INVISDABLE TAPE, WORK GLOVES, NEWPAPER, RED SPRAY PAINT <BR> <BR> 1. CUT 12 30” LENGHTS OF WIRE. WORKING WITH ONE PIECE AT A TIME BEND WIRE IN HALF. USE NEEDLE NOOSE PLIERS TO BEND EACH END INTO A SPIRAL STOPPING WHEN YOU CURL 10 “ OF EACH END. REPEAT WITH ON REMAINNG PIECES OF WIRE. <BR> 2. CUT 3 30” LENGHTS OF WIRE AND LAY ON TOP OF ONE ANOTHER SO THEY ARE OVER LAP IN THE MIDDLE TO FORM A 6 POINT ASTERISK SHAPE SECURE AT CENTER ... Wed, 1 Dec 2010 09:18:07 EST December Chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38216946 OK test #1 the breathing test was done, she did say that everything looked good but I was having problems with the little bronchial thingys not being open which does coincide with athsma and allergies. <BR> Test # 2 the stress test is Thursday morning after working a 12 hour shift omg LOL i get myself into so much. haha <BR> Then i work another 12 hour shift thursday night and then have on ob gyn appt friday after noon at 1245 i guess i am trying to kill myself since work cant seem to do it... Wed, 1 Dec 2010 02:46:01 EST FESTIVE FABRIC GARLAND http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38160003 Hi team Seeing that Christmas is comeing up I thought I would share on of my crafts I do and sorry it is all capital lettes <BR> NEEDED <BR> SEVERAL YARDS OD ASSORTIVE FABRICS <BR> PINKING SHEARS <BR> TWINE <BR> RULLER <BR> SCISSORS <BR> <BR> HOW TO DO <BR> <BR> 1. MEASURE AND CUT SEVERAL FEET OF TWINE. USING A FEW INCHES AT EACH END FOLD IT OVER INTO A LOOP AND TIE A KNOT TO ALLOW FOR EASY HANGING <BR> 2. PREPARE THRE FABRIC BY MAKING SMALL STRIPS ALONG THE BOTTOM OF THE FABRIC EVERY 2-... Sun, 28 Nov 2010 09:56:46 EST HERE IS YUR 13TH WEEK OF THE WALKING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x38144295 As always if you can not go the distance stated go as far as you can and also you can do it by walkiong running and swimming AND LIKE ALWAYS IF YOU ARE RECOVERIG FROM AND ILLNESS OR INJURY GET YOUR DR. APPOVAL <BR> <BR> MONDAY---strenght train for 45 minutes <BR> <BR> Tuesday-- run swim or walk for 55 minutes. <BR> <BR> WENSDAY-- stenth trian or cross train for 30 to 45 minutes <BR> <BR> Thursday-- Warm up for 1 mile do a hard run walk swim for 1/2 mile. then an easy for 1/2 mile then... Sat, 27 Nov 2010 09:31:39 EST A SPARKLING BREAFAST PUNCH http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38102877 THIS MAKES 8 SERVINGS WITH 169 CALORIES <BR> <BR> NEEDED <BR> <BR> 3 cups of chilled orange juice <BR> 2 cups chilled pineapple juice <BR> 3 cups chilled pomegranate juice <BR> 1 liter chilled ginger ale no sugar <BR> 1 liter chilled cub soda <BR> <BR> In a large bowl combine oragge jiuce pineapple juice and pomergrante juice. Cover and refrigerate for 2 hours. Just before serving stir in the ginger ale and club soda Severe punch over ice Wed, 24 Nov 2010 08:57:54 EST HERE IS A QUICK SNACK RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x38047648 IT IS CALLLED FRUIT AND CHHESE TARTINES <BR> <BR> HERE IS HOW YOU MAKE IT <BR> <BR> Spread 3 reduced-fat Triscuit crackers each with 1 teaspoon reduced-fat Cream cheese. Top with 1 dried Apricot half and 1 walnut half. Don't have walnuts then top with a cashew Sun, 21 Nov 2010 09:34:48 EST MY HEALTHY GRANOLA http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37979142 This recipe is for 20 1/2 cup servings with 225 calories. <BR> <BR> NEEDED <BR> 8 CUPS OLD FASHOINED OAT MEAL <BR> 1/2 CUP SLICED ALMONDS <BR> 1/2 CUP WATER <BR> 2 TEASPOONS CINNAMON <BR> 1 1/3 CUP UNSWEETENED APPLE JUICE <BR> 2/3 CUP HONEY OF MAPLE SYRUP <BR> 2 TABLESPOONS CANOLA OIL <BR> 2 CUPS DRIED FRIUT LIKE CRANBERRIES, DICED APRICOTS AND OR APPLES <BR> <BR> 1. Preheat oven to 350. line 2 large backing sheets with parhcment paper or non stick foil. <BR> 2. In each of 2 bowls toss 4 cu... Wed, 17 Nov 2010 09:20:27 EST ALMOND BUTTER CHOCLATE CHIP COOKES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37918695 This recip emales 24 cookies and contain 100 calories <BR> NEEDED <BR> 1 cup unsalted almond butter stired well <BR> 1/2 cup Sucanat <BR> 1 LArge egg <BR> 1/4 teaspoon baking soda <BR> 1/4 teaspoon sea salt <BR> 3 ounces dark chocolate (70% cocoa or greater) broken into small pieces. <BR> <BR> Preheat oven to 350. In a medium bowl stir together the first five ingreadiants until blened stir in chocolate. <BR> <BR> Drop dough by rounded tablespoons onto partment lined bakeing sheet. Bake for ... Sun, 14 Nov 2010 09:55:50 EST WEEK 11 OF THE RUN WALK SWIM WORKOUTS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x37901667 AS ALWAYS IF YOU CAN NOT GO THE REQUIRED DISTAIN STATED DO THE BEST YOU CAN AND IF YOU ARE RECOVERING FROM AND ILLNESS OR INJURY GET YOUR DOCTORS OK FIRST. <BR> <BR> MON.-- strenght train for 45 minutes <BR> <BR> TUES. Rub walk swim for 50 minutes <BR> <BR> WED- Do strenght and cardio for 45 minutes total <BR> <BR> THURS-- Warm up for 1 mile then do a run walk swim for 1/2 mile then do an easy 1/2 mile then another hard 1/2 mile. cool down for 1/2 to 1 mile <BR> <BR> FRI- Rest and r... Sat, 13 Nov 2010 09:02:28 EST BANANA CITRUS SHAKE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37846059 NEEDED <BR> <BR> 1/3 cup orange jiuce or 3 small oranges fereshly squeezed <BR> 1/2 cup grapefruit juice of 1 small grapefruit freshly squeezed <BR> 1 small ripe banana peeled <BR> 1/2 cup plain non fat yogurt <BR> 1 scoop vannila whey protein powder <BR> Ice cubes <BR> place all ingredients in a blender and blend throughly until smoooth like a milk shake. <BR> This makes one serving with 260 calories <BR> Wed, 10 Nov 2010 09:35:39 EST CRAVING KILLING COOKIES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37783222 These are protien packed and after several trys of makeing over the recipe they are good. <BR> <BR> NEEDED <BR> 1 Large egg <BR> 1 1/2 cup natural peanut butter <BR> 1 1/2 scoops whey powder in any one of these flavors vanilla, chocolate or unflavored <BR> 1/2 cup artifcal sugar <BR> 1/2 cup almond meal <BR> 1 teasppon baking soda <BR> 1/2 teaspoon vanilla exctract <BR> <BR> 1.Preheat oven to 350 <BR> 2.In a large mixing bowl lightly beat egg. Add the reamining ingredients and mix well <BR>... Sun, 7 Nov 2010 09:21:51 EST 10TH WEEK OF THE WALKIING RUNNNING SWIMMING ROUTIN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x37765597 Like always if you can go the disatnce or go as far as the tinme says do what you can <BR> <BR> MON--Do strenght and cardio training for 45 minues <BR> <BR> TUES-- Warm up for 1 mile then alternate 2 hard minutes with 2 easy minutes for 1 mile. cool down for 1/2 to 1 mile <BR> <BR> WEDS-Strenght train for 45 to 60 minutes <BR> <BR> THRUS- Run walk swim for 45 minutes <BR> <BR> FRI-- rest and relax <BR> <BR> Sat. RUn walk swim for 5 miles <BR> <BR> SUN- Rest and relax you serserve ... Sat, 6 Nov 2010 09:20:05 EST November chit chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37720091 Hi all! <BR> <BR> I am trying to get over the bad parts of the election. I am making progress. Yesterday, I wondered how I could continue to live in such an evil world. Today, I am thinking that these people are the few bad apples and I don't have to be around them. <BR> <BR> Katy, the pelvis moved yet again, so now I am hoping to try some Just Dance tomorrow. <BR> <BR> Carol, you are right about stress. I seem to function on adrenaline for the day and then I crash and realize just how muc... Wed, 3 Nov 2010 22:07:00 EST MY CHILLA IN VANIILA SHAKE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37706217 This recipe makes one serving and has only 162 calories <BR> <BR> Needed <BR> 1/2 teaspoon coffe mate sugar free french vanilla powder creamer <BR> 1/2 cup fat free vanilla ice cream <BR> 1/2 cup skim milk <BR> 2 no calorie sweetener packets (like splenda) <BR> 1/2 teaspoon vanillla extract <BR> 1 cup crushed ice or 5 to 8 ice cubes <BR> 2 Tablespoon fat free redi whip <BR> <BR> IN a small bowl combine powdered creamer and 1 tablespoon hot water and stir until dissolved <BR> Tranfer mixture... Wed, 3 Nov 2010 10:07:22 EST ICE CREAM WITH STAWBERRY SYRUP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37639464 This recipe is for 5 servings easy to make and has 197 calories for a special treat for your self <BR> <BR> NEEDED <BR> 2 1/2 cups sliced strawberries <BR> 2 Tablespoon of sugar substatute <BR> 3/4 cup low fat vanilla, strawberry ice cream or frozen yogurt <BR> <BR> Toss the strawberries with the sugar in a micrwave safe bowl. <BR> Microwave for 1 to 2 minutes strirring ounce or twice until berries are soften slightly. Let cool for 5 minutes. <BR> Scoop 3/4 cup non fat ice cream or frzen ... Sun, 31 Oct 2010 09:42:02 EST HERE IS YOUR 9TH WEEK OF WALKING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x37623742 Like always you can do this with walking jogging swimming and If you can not met the distance or time that is spefied go as far as you can but DON NOT PUSH YOURSELF TO WHERE YOU INJURY YOURSELF. <BR> <BR> MON. Strength train for 45 minutes <BR> <BR> TUES.Run walk swim or jog for 45 minutes <BR> <BR> WED. Cross train do cardio and strecnght training for 45 minutes <BR> <BR> THURS. Warm up for 1 mile do a hard walk jog swim for 1/2 mile then and easy one for 1/2 mile and cool down for 1/2 ... Sat, 30 Oct 2010 09:23:45 EST MY RAINBOW FRUIT YOGURT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37564643 READY IN 15 MINUTES AND THIS IS FOR 1 SERVING WITH 270 CALORIES <BR> <BR> NEEED <BR> 1 Cup plain low-fat or no fat greek yogurt <BR> 2 Tablespoons Cherry juice <BR> 1/4 Banana sliced <BR> 3 Large strawberries halved <BR> 1 Kiwifruit peeled and sliced <BR> 1/2 Cup cubed Fresh Pineapple <BR> 1/4 Cup fresh or frozen blueberries <BR> 1 Tablspoon sliced almonds <BR> <BR> 1. In a small bowl stir togather yogurt and cherry juice until thoughly combined and place on a plate <BR> 2. Arran... Wed, 27 Oct 2010 09:25:49 EST PEAR- BERRY SMOTHIE BOOSTER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37501530 Ready in 5 minutes and makes one serving with 200 calories <BR> <BR> Needed <BR> One medium pear cored and coursely chopped <BR> 1 Cup fresh or thawed frozen strawberries <BR> 4 ounce fat-free plain yogurt <BR> Ice cupes <BR> 2 Tablesponns finely ground rolled oats <BR> 1 Scoop vanilla whey protin powder <BR> <BR> HOW TO MAKE <BR> <BR> Place the pear strawberries yogurt and ice in a blender and blend for 30 seconds. Add the oats and protien powder and belnd all ingredients until smooth Sun, 24 Oct 2010 10:09:37 EST HERE IS WEEK 8 OF WALKING JOGGING SWIMMING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x37483828 MONDAY- DO both cardio and strenght excercies for 45 minutes or as long as you can if unable to do 45 minutes AND THIS GOES FOR THE REST OF THE WEEK. Do as much as you can if unable to do the required amount of time and if you have had injury make sure it is ok with your Dr. to return to working out <BR> <BR> TUESDAY- Warm up for 1 mile then alternate tow hard minutes with two easy minutes for 1 mile. Then cool down for 1 mile YES THIS HAS YOU WORKING OUT FOR 3 MILES <BR> <BR> WEDNESDAY St... Sat, 23 Oct 2010 08:47:44 EST MY SPINACH SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37425208 NEEDED- <BR> 3 cups baby spinach <BR> 1/2 Mango peeled and sliced <BR> 2 tablespoons cashews <BR> 1 cup cooked babby shrimp <BR> 2 Tablespoons light vinaigrette <BR> 2 Teasponns lemon juice <BR> <BR> <BR> Toss the baby spinach with the mango , cashews, and the baby shrimp. <BR> After the salad is tossed and combined add the light vinaigrette and lemon juice. <BR> <BR> Servw with a small whole grain roll. <BR> This is for 1 serving and has 400 calories Wed, 20 Oct 2010 09:27:19 EST MY PEANUTBUTTER HAYSTACKS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37360427 NEEDED-1 cup puffed rice cereal <BR> 3/4 cups pretzel stcicks brokne into bite size peices <BR> 6 ounces semisweet chocolate chips <BR> 1/4 cup chunky natural peatnutbutter <BR> Parchement paper <BR> <BR> INSRUCTIONS: <BR> Combine the rice puff cereal and pretzle sticks. Set aside <BR> <BR> Melt the simisweet chocolate chips in a microwave stirring until smooth. <BR> <BR> Add the peanut butter stirring until smooth <BR> <BR> Stir chocolate mixture into pretzel mixture and mixed until well... Sun, 17 Oct 2010 09:38:20 EST HERE IS WEEK 7 OF YOUR WALKING SWIM .JOG ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37343707 MONDAY--strength train for 45 minutes or has along as you can if unable to 45 minutes <BR> <BR> TUESDAY--run walk swim for 40 minutes or as much as you can do if unable to do 45 minutes <BR> <BR> WENSDAY--rest or cross train your choice cross training can be any comonation of cardio and streght training or do to or more cardio moovements <BR> <BR> THURSDAY-- warm up for 5 minutes then walk jog swim as hard as you can for 1/2 mile or as far as you can go if unable to 1/2 mile then do 1/2 mi... Sat, 16 Oct 2010 09:02:13 EST Spinal Cord Stimulator http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37319407 Has anyone had one installed? If so, what did or do you think of it? I'm weighing the pros and cons. Thu, 14 Oct 2010 21:34:26 EST TURN A BANANA INTO A POWER SNACK http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37284682 MORNING- one meduim banana plus 1 tablespoon natural almong butter plus 1 cup water <BR> <BR> AFTERNOON- 1 meduim banana plus 3/4 cup low fat cottage cheese plus one cup water <BR> <BR> PREWORKOUT--1 meduim banana plus 1 cup skim milk plus 1/2 cup strawberries, plus one scoop whey protein <BR> <BR> POST WORK OUT 1 small babana plus 1 slice whole grain bread plus 2 slice low fat cheese plus 1 cup water Wed, 13 Oct 2010 09:12:00 EST BANANA NUT FRENCH TOAST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37222747 INGREDIANTS <BR> 3 egg whites <BR> Dash of banana extract <BR> 3 teaspoons Mayple syrup, divided <BR> 1 Slice Whole grain bread <BR> 2 Tablspoons Blue brerries <BR> 1 Tablespoon chopp walnuts <BR> <BR> Whisj together egg whites, banana extract, and 1 teaspoon maple syrup with a dash of cinnamon for extra falavor, <BR> <BR> Dip booth sides of bread into egg mixtre. <BR> Lightly coat a non stick skillet with cooking spray and cook bread over medium heat until both sides are brown. <BR> Drizzl... Sun, 10 Oct 2010 09:58:40 EST WEEK 6 OF YOUR WALKING/ JOG/SWIM ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37205326 MONDAY-- DO both strenght and cardio training for 30 to 25 minutes combined or do as much as you can <BR> <BR> TUESDAY-- Jog, walk, swim for 35 minutes <BR> <BR> WENSDAY-- Stenght train for 30 minitues <BR> <BR> THURSADY-- Warm up for 5 minutes then alternate your speed in what ever cardio you are doning doing 2 hard minutes and 2 easy minutes for 1 mile or as far as you can go if you can not do a mile. Cool down for 10 mintes and make sure you strech before and after. <BR> <BR> FRIDAY- C... Sat, 9 Oct 2010 09:02:24 EST A BONE BIULDER SHAKE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37143632 1 Cup fresh or frzen rasberries <BR> 1 Cup Skim milk <BR> 1 Cup freshly brewed green tea cooled <BR> 2 scoops Vanilla whey protien powder <BR> Combine all ingredients in a blender and puree unitl well bleneded <BR> <BR> This make one serving with 145 calories Wed, 6 Oct 2010 09:43:09 EST HEALTHY CARMEL APPLES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37076137 NEED- <BR> 16 wooden sticks <BR> 16 small apples chilled <BR> 2 cups granulated sugar <BR> 1/2 cup light colored corn sryup <BR> 1/2 cup water <BR> 2 cups half-and-half <BR> 2 teaspoons vanilla extract <BR> 1/4 teaspoon salt <BR> <BR> DIRECTIONS <BR> Stpe one Push wooden sticks into the top of chilled apples. Return the apples to the refigerater or until caramel is ready for dippping <BR> <BR> STEP 2 Place sugar, corn syrup, and water into a large sauce pan, boil and stirring until sugar is... Sun, 3 Oct 2010 10:14:44 EST HERE IS WEEK FIVE OF YOUR CARIO ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x37057046 MONDAY-STRENGTH FOR 30 MINUTES <BR> <BR> TUESDAY--run wall or swim for 30 minute <BR> <BR> WENSDAY--do strenght training and walk swim or run for 30 to 45 minutes or as long as you can if unable to do 30 minutes of both toghter strenght and cardio traing <BR> <BR> THURSADY - Warm up for 1/2 mile thrn aleternate your speeds going up to fast has you can <BR> <BR> FRIDAY-- rest and relax <BR> <BR> SATURDAY-- run walk swim3 miles or as far as you can go if you can't do 3 miles <BR> <BR> SU... Sat, 2 Oct 2010 08:53:42 EST Ocotober chit chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x37046127 Hey all, only 2 more months til Christmas wow, i have been off the last couple of days and working on so much and only so much i can do yet. Anyway be back later . <BR> Katy Fri, 1 Oct 2010 16:15:45 EST MY FAT FIGHT CINNA-MINTY PROTIEN SHAKE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36993750 NEEDED <BR> 1 cuo low-fat milk <BR> 1 tablespoon unsweetened cocoa <BR> 30 fresh mint leaves <BR> 2 Tablespoons molasses <BR> 1/4 teaspoon cinnamon <BR> 1 scoop vanilla whey protein powder <BR> 6-8 ice cubes <BR> <BR> Place all ingredients except for ice in a blender and blend. Add ice gradually until you reach your disired constistency. <BR> Calories 200 Wed, 29 Sep 2010 09:56:10 EST BREAFAST BARLEY WITH BANANA AND SUNFLOWER SEEDS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36926857 TOTAL TIME 15 MINUTES SERVING SIZE 1 CUP AND ONLY 250 CALORIES FOR THIS QUICK BREAFAST. <BR> Combine 2/2 cup water and 1/3 cup uncooked quick cooking pearl barley in a microwave safe bowl. Microwave at HIGH for 6 minutes, Stir and let stand for 2 minutes. Top barley with one sliced Banana 1 teaspoon honey and 1 tablespoon unsatled Sunflower seeds. ANd enjoy this quick healthy and great tasting breakfast. Sun, 26 Sep 2010 10:05:14 EST WEEK FOUR OF WALKING JOGGING SWIMING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x36908349 OK her is week four and you can do these by walking swimming and jogging your choise. But I am putting the routine in jogging but you do which ever one you want to do and do not push to hard to cause inury or sorenss <BR> <BR> Mon. Strenght train and jogging for 30 to 45 minutes <BR> <BR> Tues. Warm up for 15 minutes at a walkig pace, then which ever cardio you are alternate from very hard to hard for 1 minute then at medium speed for one minute alterante this for 1 mile or as far as you ca... Sat, 25 Sep 2010 08:52:31 EST DARK CHOCOLATE BANANA SMORES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36781893 NEEDED <BR> non stick cooking spray <BR> 2 just riped bananas with peels halved length wise and stems trimmed <BR> 2 teaspoons unslated butter melted <BR> 12 Graham Crackers squares <BR> 1 3 ounce Dark chocolate broken into 6 squares <BR> <BR> 1. Heat a grill to medium and mist with cooking spray place bananas cut side down and grill until lightly marked about 3 to 4 minutes. Flip the bananas and brush tops with melted butter. Grill cut sides up 3 minutes longer or until slightly brown and m... Sun, 19 Sep 2010 09:53:34 EST HERE IS 3RD WEEK OF THIS JOGGININ /WALKING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x36764033 You can to this training routine by jogging, walking, swimming, bikeing Use your perferred method and follow the instructions below But as always if you are just starting make sure you get a DRs ok. <BR> MON- strenght train for 45 minutes or the longest you can <BR> TUES. Run walk swim or bike ride for 30 minutes <BR> WED Strengh train and walk run swim or bike ride for 30 to 45 minutes <BR> THURS. Warm up for 10 mminutes with your choice of cario then shoot for 1 mile with adding speed for 1... Sat, 18 Sep 2010 08:41:49 EST A YUMMY AND HEALTHY TRUFFLE RECIPE I MADE OVER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36637550 I HAVE HAD THIS RECIPE FOR YEARS AND ALWAYS USED IT FOR COMPANY AND IF WAS UNHEALTHY SO I DECIDED TO PLAY AROUNG WITH IT AND HERE IS WHAT I CAME UP WITH IT SERVES 6 ONE CUP SERVINGS AND HAS 240 CALORIES <BR> <BR> 4 Large ripe nectarines pitted and diced <BR> 3 Tablespoon Sugar or artifical sweetner <BR> 3/4 Cup part skim ricotta cheese <BR> Grated zest of 1/2 of a lemon <BR> 1 (6 ounce) wedge of Angle food cake cut into 3/4 inch cubes <BR> 3 Tablespoons light or regular Honey <BR> 1 (6 ounce... Sun, 12 Sep 2010 10:13:58 EST HERE IS YOUR SECOND WEEK WALKING/JOGGING ROUTINE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x36618848 MONDAY--STRENTH TRAIN AND WALK RUN OR SWIM FOR A COMBINATION OF 45 MINUTES <BR> <BR> TUESDAY=WALK RUN SWIM ONE MILE AND ADD SPEED EVERY 5 MINUTES FOR 1 MINUTES HAS YOU DO THE MILE <BR> <BR> WED. STRENGT TRAIN <BR> <BR> THURDAY-WALK RUN OR SWIM AS FAST HAS YOU CAN FOR 25 MINUTES. <BR> <BR> FRIDAY--REST AND RELAX <BR> <BR> SATURDAY--WALK RUN OR SWIM FOR 1 MILE <BR> <BR> SUNFAY--REST AND RELAX <BR> <BR> Sat, 11 Sep 2010 09:34:46 EST HERE IS A TIME SAVER WHEN COOKING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36494624 A salt and peeper blend lets you quickly.season by the pinch MIX TWO PARTS SALT to 1 part pepper in a small bowl to have handy when as you cook. You can customize by adding some of your favoite spices you use to cook with too. Store in a tight contanier for every time you cook and you save time by not having to seach for you cooking spices. Sun, 5 Sep 2010 09:13:47 EST HERE IS ANOTHER WALKING ROUTINE FOR ALL TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x36477824 WEEK ONE THERE ARE 6 WEEKS TO THIS SO EACH WEEK I WILL POST A NEW ONE <BR> WEEK ONE <BR> <BR> MON- STRENGHT TRAIN THE BEST YOU CAN AND WITHOUT INJURING YOURSELF DO NOT PUSH IT LET YOUR BODY TELL YOU WHEN YOU HAD ENOUGH IF YOU STRAT FEELING WEEK AND GETTING SLOPPY AND YOUR WORKOUT OR IF YOU ARE FEELING TIRES STOP!!!!!!!!!!!!!!!!! <BR> <BR> TUES-WALK FOR 25 MINUTES AND IF YOU CAN TRY JOGGING FOR A FEW SECONDS <BR> <BR> <BR> WED.-REST DAY <BR> <BR> THURS DAY STRENTGH TRA... Sat, 4 Sep 2010 08:54:51 EST CAN NOT BELIEVE SUMMER IS ALMOST OVER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36461320 WHERE HAS THE TIME GONE I CAN NOT BELIEVE SUMMER IS ALMOST OVER AND I WLL HAVE TO CLOSE MY POOL BUT THANKS TO THE REC CENTER THEY PUT A BALLON OVER THE POOL SO ALL MY WATER AROBICS AND SWIMMING AND ALL OTHER WORKOUTS I DO IN THE WATER I CAN STILL CONTINUE THEM. NOW I HAVE TO DECIDED WHAT I AM GOING TO GET FOR MY HUSBAND FOR CHRISTMAS AND HIS BITHERDAY WHAT DO YOU GIVE TO A MAN THAT HAS EVRYTHING PLUS MORE THAN HE NEEDS Fri, 3 Sep 2010 10:46:16 EST September Chit Chat about anything on your mind http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36456038 Hey all, 3 months til Christmas can you believe it? wow how fast it comes. well my egg is now finished. check back soon Fri, 3 Sep 2010 04:16:41 EST MY BLUEBERRY OAT PANCAKES WITH MAPLE YOGURT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36347345 It took me awhile to make over a pancake recipe so it will be more healthy and here it is <BR> NEED <BR> Onwe cuo old fashion rolled oats <BR> 1/2 cup low-fat cottage cheese <BR> Egg suppotues equaling 2 large eggs or use 2 large eggs <BR> 1 Teaspoon vannilla extract <BR> 1 cup blueberries(fresh or frozen thawed) <BR> 3/4 cuo low fat greek yogurt <BR> 1 Tablespoon Mable sryup <BR> In a blender or food processor combine the rolled oats with the cottage cheese, 2 large eggs or the egg subsitut... Sun, 29 Aug 2010 10:07:29 EST BUILD A SAFER BURGER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36186400 1. Double Bag at the grocery store or butcher place your package of ground meat in a plastic bag so that no meat juices can leak onto your other food. <BR> 2 Be obessive keep raw meat separate form other foods your are prepping (more so if you are making something with raw ingredients) afterward wash down your counter tops and cutting boards with a solution of 1 tablespoon belach to 1 quart water or use a sanitizing counter top spray <BR> 3.Measure the heat it is not enough for your burger to... Sat, 21 Aug 2010 10:44:07 EST MY HEARTY BANAN MUFFINS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x36062514 1/2 CUPS HONEY TOSTED OATS CRERAL CHRUSHED <BR> 1 1/4 CUP WHOLE WHEAT PASTRY FLOUR OR ANY WHOLE WHEAT FLOUR <BR> 1/2 CUP EVAPORATED CAN JUICE CRYSTALS <BR> 1 TABLESPOON BAKING POWDER <BR> 1/2 TEASPOON SALT (YOU CAN LOWER THE AMOUNT IF YOU NEED TO) <BR> 1 CUP MASHED BANANAS (ABOUT 3 MEDIUM BANANS AND CAN USE ORGANIC ONES TO) <BR> 1/2 CUP NONFAT MILK (CAN USE PLAIN YOGURT OR SOY MILK BUT IT CHANGES THE FLAVOR) <BR> 2 EGG WHITES <BR> 1/3 CUP CONOLO OIL <BR> 1 TEASPOON PURE VANNILA EXTRACT <BR> ... Sun, 15 Aug 2010 09:56:18 EST MY CANTALOUPE AND GOAT CHEESE SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35786406 Cut melon into 1/2 inch chunks. Arrange on a large plate. Drizzle 1 tablespoon fresh lime or lemon juice and one tablespoon extra virgin olibe oil over the melon then sprinkle with 1/8 teaspoon of sea salt Scatter 2 ounces fresh goat cheese that is crumbled and 2 tablespoon fresh mint leaves torn over the melon. <BR> Each serving has 105 calories Mon, 2 Aug 2010 10:48:24 EST MY TURKEY BURGERS AND THEY ARE GOOD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35763712 2 TEASPOONS OLIVE OIL <BR> 1/2 CUP MINCED SCALLIONS <BR> 1/4 TESPOON SEA SALT <BR> 1/4 TEASPOON BLACK PEPPER <BR> 3 TABLESPOONS REDUCED FAT SOUR CREAM <BR> 4 TEASPOONS WHORCESHIRE SAUCE <BR> 1 1/2 POUND LEAN GROUND TURKEY <BR> NON STICK COOKING SPRAY (OLIVE OIL) <BR> 3M OUNCES BLUE CHEESE CRUMBLED <BR> 6 WHOLE WHEAT HAMBURGER BUNS SPLIT <BR> 2 FIRM RIPE TOMATOES SLICED 1/4 INCH THICK <BR> 1 JUST RIPED AVOCADO THINLY SLICED <BR> 1 MEDUIM RED ONION THINLY SLICED <BR> <BR> In a small skillet wa... Sun, 1 Aug 2010 10:02:00 EST August Chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35759631 Well, here we are in August already. SHOCKING!! Christmas is 4 months away. So scary. <BR> Anyway, I finally cleaned up my workshop room from everyone moving in on me and my egg now has a home to be sculpted on LOL I an not sure when I will start on it now,as we may watch a movie when I get home in the morning. <BR> I am going to have to murder my son, so don't let them look under the pond okay!!! He brought home donuts day before yesterday and pizza last night uggghhh i know I don't have t... Sun, 1 Aug 2010 01:00:10 EST MY SIMPLE CORN RELISH RECIPE THAT I MADE HEALTHY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35685124 1 cup fresh or thawed frozen corn (fresh works the best) <BR> 1/4 cup finely chopped red bell pepper <BR> 2 tablespoons chopped fresh chives ( dried ones work ok but not as good) <BR> 1 tablespoon finely chopped shallot <BR> 1 tablespoon seeded and finely chopped jalapeno pepper ( can eliminate if you don't spicey stuff but with small amount it really is not that hot) <BR> 1 tablespoon cider vinegar <BR> 1 teaspoon olive oil <BR> 1/8 teaspoon sea salt (regular is ok but not as healthy) <BR> 1... Wed, 28 Jul 2010 10:20:36 EST BEET TABBOULEH MY NEW RECIPE MADE OVER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35603032 IN A LARGE BOWL COMBINE 3/4 CUPS BULGER, 1 SMALL GLOVE GARLIC CRUSHED WITH A PRESS, AND 1 CUP BOILING WATER. COVER WITH A LARGE PLATE AND LET IT STAND FOR 30 MINUTES OR UNTIL NUGER HAS SOFTENED AND WATER IS ABSORBED. ADD TO THE BOWL 2 MEDUIM PEELED AND SHREDED BEETS, 1 LARGE YELLOW PEPPER FINELY CHOPPED, 2 THINLY SLICED GREEN ONOINS, 1/2 CUP PACKED FRESH FLAT LEAF PARSLEY WITH LEAVES AND FINELY CHOPED. 1/3 CUP PACKED FINELY CHOPPED FRESH BASIL WITH LEAVES. 1/3 CUP FINELY CHOPPED FRESH MINT LE... Sat, 24 Jul 2010 08:41:49 EST NEVER GIVE UP ONSELF http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35564921 Team I am so proud of the work you are doing. DOn't ever give up onself. I know some days being in pain can be hard to handle working out. But I am here to say don't let the pain stop you. DOn't give up on self. If you don't feel like working out get up and go for a walk and I promise you that you will find you have walked futher than you thought, Keep saying I can do this. I know you can. I am here to prove that you can and I am also here for what ever you might need Thu, 22 Jul 2010 10:38:46 EST GRILLED BALSAMIC PEACHES AND FROZEN YOGURT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35457718 MADE THIS RECIPE OVER TO FIT IN MY DIET <BR> 1/2 CUP BALSAMIC VINEGAR <BR> 2 TEASPOONS DARK BROWN SUGAR (HAS FEWER CALORIES) <BR> 1/2 TEASPOON PURE VANILLA EXTRACT (THE BEST IF YOU CAN FIND IT IS MEXICAN VANILLA IT IS PURE AND BETTER TO USE IN RECIPES) <BR> 1/8 TEASPOON BALCK PEEPER <BR> 3 LARGE JUST RIPE PEACHES HALVED AND CUT OUT SEEDS <BR> 2 TEASPOONS CANOLA OIL <BR> 2 TEASPOONS UNSLATED BUTTER, MELTED <BR> 6 SCOOPS LOW FAT VANILLA FROZEN YOGURT (AND MAKE SURE IT IS PURE YOGURT SOME COMPAN... Sat, 17 Jul 2010 08:51:10 EST MY PROTEIN PACKED COOKIES MADE OVER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35255624 NEEDED <BR> 1 cup whole grain flour <BR> 1 cup wheat bran]1 cup vanilla protien powder <BR> 1/2 teaspoon baking soda <BR> 1 tablespoon pinapple juice <BR> 1 cup unsweeted apple sauce <BR> 2 egg whites <BR> 1 teaspoon pure vanilla exctract <BR> 1/2 teaspoon pure coconut extract (opitional) <BR> 1 cup finely chopped fresh pineappe <BR> <BR> PREHEAT OVEN TO 350 SPRAY A COOKIE SHEET WITH NO STICK COOKING SPRAY <BR> <BR> IN A SMALL BOWL PUT IN THE PINEAPPLE JUICE <BR> <BR> IN A LARGE BOWL MIX T... Wed, 7 Jul 2010 11:02:44 EST MY FOREST GRATIN WITH ZABSGLIONE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35179884 Distrubute 1 pound and 2 ounces of mixed berries among 4 individual heatproof dishes. Preheat broiler. Beat 3 egg yolks 1/3 cup artifical sweetner and 2 tablespoons regular suger, add 2 tablespoon Grand Marnier (orange flavored liquer or a flavor of your choice) in a heat proof bowl with a whisk or hand mixer on medium. Set bowl over a pan of simmering water smf cook, whisking constantly for 8 tp 10 minutes or until thickened. (DO NOT LET THE MIXTURE BOIL). Remove from heat and stir in finely... Sat, 3 Jul 2010 09:22:39 EST July Chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35166581 Here we are 7 months into the year. 5 More months Christmas will be here. Ugggghhh Fri, 2 Jul 2010 13:06:59 EST MY MEDITERANEAN PASTA SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x35077848 Cook 8 ounces whole wheat pasta shells according to package intructrtions. Meanwhile, combine zest and juice of 1 lemon and 2 teaspoons olive oil extra virgin in a large bowl:whisk. Add a 13.75 ounce of can artichoke hearts DRAINED, 8 ounces fresh part skim mozzarella cheese, chopped. And 1/4 cup chopped red bell pepper, toss to combine. Place 1 cup frozen thawed peas in s colsnder; drain pasta over peas. Add pasta and peas to artichock mixture; toss. Garnish with chopped fresh parsley. Serve Mon, 28 Jun 2010 11:53:45 EST MY FRUIT DIP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34751690 NEEDED 1 8 ounce bar reduced fat or no fat cream cheese <BR> 1/4 cup Marshmellow fluff <BR> 3 Tablespoons Sugar free preserves flavor of your choice. <BR> <BR> Combine all ingreadients in a blender and blend throughly. <BR> Serve with fresh fruit <BR> <BR> Number of servings 12 <BR> Serving size 2 Tablespoons <BR> Calories 90 Sat, 12 Jun 2010 08:43:59 EST Roll Call, Lets See how many check in http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34659669 Ok, lets see how many we have on the message board that is actively checking in. I know it is summer and things are slow because I know everyone is busy outside with gardening. But I would like to know how many are checking the message boards and the site. So give us a shout out and say here! or tell us what state you live in. Just something to say I'm here. LOL <BR> Katy Tue, 8 Jun 2010 01:13:59 EST MY MAKED OVERED ORANAGE SALAD WITH NOW BLACK BEANS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34537550 WARM BLACK BEAM AND ORANGE SALAD <BR> <BR> Heat 2 TBPS virgin olive oil in a skillet over medium-high heat. ADD 1/2 OF A THINLY SLICED SMALL RED ONION and season the onion slices with salt and pepper to taste. Reduce the heat to meduim-low, and cook the onion for about 7 minutes or until carmelizized. STIR IN 1/2 TSP GROUND CUMIN, and cook the onion slices for another minute. Deglaze the skillet with the ZEST AND JUICE OF ONE ORANGE AND and then ADD 1 (15 OZ) CAN BLACK BEANS THAT HAVE BEEN R... Wed, 2 Jun 2010 11:24:13 EST June Chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34503641 Its already June? can you believe it? OMG where has this year went already? Tue, 1 Jun 2010 00:42:49 EST MY TRIPLE CHOCOLATE SURPISE BROWNIES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34471141 NEED <BR> 1 cup black beans rinsed and well drained <BR> 2 TPSP light olive oil <BR> 1/2 cup thawed and sqeezed dried frozen spinach <BR> 1/4 cup applesauce <BR> 2 eggs <BR> 1 egg yolk <BR> 3/4 cup sugar <BR> 3 TBSP unsweetend cocoa <BR> 1 1/2 TBBS instant expresso powder <BR> 3ounces chopped bitter sweet chocalte <BR> 2 TBSP unsalted butter <BR> 2 tsp vannilla extract <BR> 1/2 tsp salt <BR> 1/2 cup whole wheat flour <BR> 1/3 cup mini chocalote chips <BR> 1/3 cup chopped pecans <BR> <BR> Pr... Sun, 30 May 2010 10:18:48 EST SOURDOUGH CROUTONS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34454130 Cut 6 to 8 ounces of sourdough our your other favoirite bread into 1/2 inch cubes. ( you will need 31/4 cup bread cubes). In a 12 inch skillet, heat 1 TBSP olive oil on medium heat until hot. Add bread cubes and sprinkle with 1/8th tsp salt, 1/8 tsp pepper,1/8 tsp basil, 1/8 tsp, oregeno, 1/8 tsp each of ginger and itail seanenings. Cook 5 to 10 minutes or until toasted and crisp stiring frequently. Cool completely on paper towels. You can aslo take a baking sheet and spray with oilve oil coo... Sat, 29 May 2010 09:20:51 EST Hi all. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x34385468 I just found this other spinal fusion team. I was intrigued by the name of staying fit. I know we all have different activity abilities. I am fused from L2-S1 with bone harvested from my Illiac crest, no hardware for me. <BR> I do Ea Sports Active4-5 days a week. I do Wii Just Dance and I walk 2+ miles every day. I cannot walk fast enough to get my heart rate up. I walk about 18 min miles. <BR> <BR> I do feel more pain working out, but mentally it is sooo worth it. Pain meds make it all do... Tue, 25 May 2010 22:19:57 EST MY WATERCRESS AND PEACHES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34349220 In a ;arge bowl coombine 6 to 7 oz. watercress 2 peaches pitted and chopped. 2 TBSP fresh lemon juice, 1/8 tsp. salt (oppitional) 1/8 tsp black pepper, Toss gently until coated. Drizzle with 1 TBSP olive oil and gently toss again. Top with 1/4 cup roasted shelled pistachios. <BR> THIS MAKES $ SREVINGS with 105 calories and 3 gram protien Mon, 24 May 2010 11:25:55 EST A QUCK AND GOOD SALAD RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34243454 WATER CRESS AND PEACHES <BR> In a large bowl combine 6 to 7 oz or water cress, 2 peaches pitted and chopped, 2 Tbsp. lemon juice, 1/8 tsp. salt and 1/8 tsp. gorund pepper. <BR> Toss all these ingrediants gently until everything is coated. Then drizzle 1 tbsp olive oil and ently toss again. Top with 1/4 cup nuts of your choice. <BR> <BR> This makes 4 servings at 105 calories and 3 grams protien and no unhealth fat Wed, 19 May 2010 09:41:55 EST MY OWN HOMEMADE SALD I CONJOURED UP http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34219389 I know this made not sound good but it is <BR> BROWN RICE SALAD <BR> Perpare 2 packages (7.4 to 8.8 oz) heat and serve brown rice accordind to package directions. Transfer rice to a large bowl and let cool completely. To the same bowl ad 5 raddishes each cut in half and thinly sliced, 1 small carrot coursely shreded, 1 cup frozen soy beans that are thawed, 1/3 cup of viinaigrette dressing of your choice (I liked the honey musturd) and 1/2 tsp. pealed and graded fresh ginger. Stir w... Tue, 18 May 2010 09:07:49 EST HERE IS ANOTHER DRINK RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34199476 THIS RECIPE MAKE ABOUT 1/2 TO 1 GALLON AT 50 CALOREIS FOR AND 8 OUNCE DRINK <BR> NEEDED <BR> 1 Cup each Lipton inastant tea with with sugar and lemon and 1 cup plian Lipton Tea <BR> 1 TBSP sugar <BR> 1 TBSP. Orange tang <BR> 1 tsp ground cloves <BR> 1 tsp cinnamom <BR> Mix all ingredants together. <BR> <BR> Stir 2 to 3 tsp of mixture into 1 cup hot water. <BR> You can drink this hot or cold taste good both ways Mon, 17 May 2010 12:29:17 EST About to have a mental breakdown http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34174064 one of my rods broke last night..again. I guess until the x-ray happens i won't know for sure. But it felt like the last 2 times. I was going in for my 6 month revision appointment to get cleared for just about everything on June 9th...i am just so frustrated right now. Sun, 16 May 2010 10:59:11 EST HERE IS AN EASY ASIMPLE AND GOOD FOR YOU BREAKFAST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34171802 NEEDED <BR> 1/2 cup cooked brown rice <BR> 2 to 3 TBSP low fat milk this depends on how solid you want to make this <BR> 1 1/2 tsp sugar free maple syrup <BR> 1/2 tps cinnamon add more to your your taste <BR> 1/2 tps each slivered almonds and raisins <BR> Place all ingreadients in a microwaveable bowl and heat for 5 minutes. <BR> <BR> Servings 1 calories around 120. Sun, 16 May 2010 09:02:39 EST HERE IS A DIET COMFORT DRINK FOR ALL TO ENJOY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34153481 In a microwavable mug mix 1 cup fat free milk, 2 tsp. honey and 2 pinches each of cinnamon, ginger, cardamom.. Heat for in microwave for 1 1/2 to 2 minutes and sit back and enjoy. <BR> This recipe has only 100 calories Sat, 15 May 2010 08:42:34 EST MY SPECIAL BUTTERY BRITTLE TREAT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34087217 Frist line a cookie sheat with foil. <BR> In a 3 quart sauce pan, heat one cup sugar, 1/3 cup water, and 1/4 cup light corn syrup bringing these to a boil on medium high heat and continously stirring. Cook until the color is amber. <BR> Stir in 2 tablespoons low fat butter. Once that is blended stir in 1/2 teaspoon baking soda until well mixed.Remove form heat and quickly stir in 1 1/2 cups nuts of your choice <BR> Immedately pour onto cookie sheet spreading in a thin layer. <BR> Cool. On... Wed, 12 May 2010 10:33:20 EST MY SHORT BREAD COOKIES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34063833 Preheat oven to 325 degrees. <BR> In a large bowl beat 6 TBSPS of soften low fat butter, 1/4 cup packed brown sugar, and 1 tsp. vanilla extract, beat until these items are creamy. <BR> Beat in 1/2 cup flour and 1/2 cup whole wheat flour. Beat untile everything is mixed together. <BR> Transfer to a 9 inch round cake pan spayed with cooking olive oil spray. Press dough down to an even layer. Press in 1/2 cups nuts of your choice that are coursely chopped and make sure you cover all the cookie d... Tue, 11 May 2010 11:43:07 EST Any Summer Plans or Exercise Changes? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34056002 Does anyone have any plans for the summer? Any exercise or routine changes with the warmer weather? PLease share your activities. Lets see how many different ideas we can come up with. <BR> Do you all eat differently in the summer than the winter? Tue, 11 May 2010 03:22:04 EST May Chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34055844 Ok, so I am a little late at starting the May chit chat board, GOT VACATION ON THE BRAIN lol <BR> Anyway, I have 4 more workouts to finish my 6 week challenge on the ea sports more for the wii, so I am going to try to cram them all in this week before going on vacation. Wish me luck and I wll keep you posted, as long as I am still alive that is LOL Tue, 11 May 2010 02:33:30 EST WALDORF SALAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x34037875 In a large bowl, toss 4 celery stalks thinly sliced, 1 ripe pear cored and chopped, 1/4 cup nut, 1/4 cup dried fruit your choice, 2TBSP, creamy poppy seed dressing, and 1/2 tsp each of salt and pepper. <BR> This makes 4 servings at 70 caolories each Mon, 10 May 2010 11:14:43 EST protein packed pancakes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33849268 Ingediants <BR> olive oil cokking spray <BR> 1/4 cup low-fat cottage cheese <BR> 1/4 cup egg whites <BR> 1 1/2 scoops chocolate protien powder <BR> 1 med. banan, sliced <BR> 1 tsp. sugar free maple syrup <BR> <BR> Spray a non stick cookig pan with olive oil cooking spray <BR> In a bowl,combine cottage cheese, egg whites snd protien powder. Use a haand mixer to mix thoroughly ( and I aslo add a 1/2 tsp vannila to) <BR> Pour batter into pan. Cook 2 min each side or until panckae is golden brow... Sun, 2 May 2010 09:32:44 EST protein packed pancakes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33849082 Ingediants <BR> olive oil cokking spray <BR> 1/4 cup low-fat cottage cheese <BR> 1/4 cup egg whites <BR> 1 1/2 scoops chocolate protien powder <BR> 1 med. banan, sliced <BR> 1 tsp. sugar free maple syrup <BR> <BR> Spray a non stick cookig pan with olive oil cooking spray <BR> In a bowl,combine cottage cheese, egg whites snd protien powder. Use a haand mixer to mix thoroughly ( and I aslo add a 1/2 tsp vannila to) <BR> Pour batter into pan. Cook 2 min each side or until panckae is golden brow... Sun, 2 May 2010 09:25:34 EST MY HOMEMADE PULLED PORK SANDWHICH http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33758776 GARENTEED TO BE A HIT IN YOUR FAMILY <BR> 1 pond kean prok loin. trimmed and cut into 2 inch peices <BR> MY HOME MADE BBQ SAUCE wich can be used for any try of meat to BBQ with <BR> One serving <BR> 1/3 cup ketchup <BR> 2 TBSP. cider viniger <BR> 1 TBSP packed brown suger <BR> 2 Tsps. smoked paprika <BR> 11/2 tsps. chilli powder <BR> 1 tsp. ground cumin <BR> 1/2 tsp. garlic powder <BR> 1/4tsp salt (may be omitted) <BR> <BR> Combine all the BBQ suace indgridents, add to the pork loin pices ( ... Wed, 28 Apr 2010 09:28:45 EST WATER AROBICS THE LAST SET OF WORKOUTS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33663230 I am sorry it has taken me longer than I thought to post the last set of water excerices, things have been a little crazy for me lately but here they are. <BR> 1. first of all remeber to do your warmups, strechehes and cardio evry time you enter the water. <BR> 2. With something float able hang onto to it and do bicycles just like you would do on land except these are done in water. Bicycle in place for 1 min. then bicycle going around to lest your left side for 1 min and then to your other s... Sat, 24 Apr 2010 09:24:06 EST WATER AROBICS ANYONE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33592062 If you own a pool or have near by in the next few days I will be posting workouts to do in the water and these are great for people who live in pain. <BR> Here is part one of 3 series of workouts to do in the water and I can tell it is the best workout you can get <BR> Fist of all when you get in the pool warm up by doing 3 mins of jogging in the water moving back and forth across the pool. <BR> Then do walking for 5 mins taking big steps across the pool for 3 mis\s <BR> Then walk side wa... Wed, 21 Apr 2010 09:00:13 EST ARE YOU A NIGHT WALKER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33499161 THE UPSIDE TO BEING A NIGHT WALKER IS ENGERY FOR THE MOST OF US, ENERGY PERKS IN THE EVening plus your heart and lungs are at rhier optimum levels for circulating blood and oxygen so your walk feels faster <BR> The down side you just want to kick back and relax after a hard day of work. <BR> <BR> MAKE IT HAPPEN <BR> Fuel up have a filling snack, like a packet od instant oatmeal as soon as you get home this way you won't be tempted to blow off your walk for dinner <BR> <BR> GET TO IT slip o... Sat, 17 Apr 2010 09:18:56 EST ARE YOU AN AFTER NOON WALKER http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33427724 If you are here is some helpful walking routines <BR> The luch time workout is all about effeciency getting out burning calories and returning to work without missing a beat. Here is what you need to do: <BR> 5 min. Begin walking at an easy pace then gradually pick your pace to a brisk walk(or as fast as you can take it don't push yourself to hard if you are feeling pain) <BR> 3 Min. Pick that pace up little more and find some stairs to climb remember not to push to hard if you are feeling... Wed, 14 Apr 2010 09:01:11 EST ARE YOU A MORNING WALKING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33353616 If you are a morning walker here is some walking guidlines for you try. <BR> 5 min Begin walking at an easy pace <BR> 1 min Roll you shoulders forward 10 times then backward 10 times as you walk <BR> 1 min. March lifting your knees high <BR> 1 min rotate arms in big cirles forward and back as you walk <BR> 1 pick up your pace <BR> 1 return to an easy walk <BR> 1. retutn to a faster pace <BR> 1 min return to an easy pace <BR> 5 min retutn to a faster pace <BR> 1 return to an easy walk <BR> 5 m... Sun, 11 Apr 2010 09:18:34 EST HERE IS A GREAT BEGGINERS BELLY DANCE VIDOE READ http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33335190 <link>www.youtube.com/watch?v=srxekso6-x8 </link> <BR> HI TEAM I POSTED THIS LINK CAUSE DANCING IS EASY AND BURNS ALOT OFCALORES Sat, 10 Apr 2010 09:21:34 EST TEAM VIEW THIS IT HAS SOME GOOD DIET TIPS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33234585 <link>www.youtube.com/watch?v=qFPgUTa988M </link> Tue, 6 Apr 2010 09:06:27 EST TEAM READ WORKOUT VIDOE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33208260 <link>www.youtube.com/watch?v=nKoF-l5lbqA </link> <BR> <BR> THIS DANCE VIDOE WILL HELP YOU BURN CALORIES FAST AND IS EASY TO LEARN AND DO Mon, 5 Apr 2010 09:19:40 EST YOU CAN LOOSE WEIGHT INCHES WITHOUT WEIGHING LESS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33169602 In a recent study women in tier mid 50's followed a 12 week cyling routine while eating a diet deigned to maintain thier weight, The result 98% of the women lost just 1 pound but dropped 2 dress sizes, thanks to a 7% decrease in body fat. They replaced about 4 pounds of muscle pound for pound, mucle is firmer and denser and it takes up about one third the space of fat. But do not assume your scale is stuck due to new muscle. It takes about one month of srenth traing (work on those core muscl... Sat, 3 Apr 2010 08:47:35 EST HERE IS ANOTHER FITNESS VIDOE FOR ALL TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x33150501 <link>www.youtube.com/watch?v=jvWEADm-49w </link> Fri, 2 Apr 2010 10:13:36 EST HERE IS AGREAT MORNING BREAKFAST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33122155 MAKE YOUR PLAN OATMEAL LIKE USUALLY EXCEPT WHEN IT IS DOWN ADD 1 TSP PEANUTBUTTER AND 1/2 TSP. HONEY THIS TASTE GREAT AND YOU GET SOME OF YOUR PROTEIN WITH PUTTING THE PEANUT BUTTER IN IT, I TRIED IT IT THIS MORNING AND TRUST ME IT DOES TASTE GREAT Thu, 1 Apr 2010 08:01:21 EST April Chit Chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33119306 Welcome to a new month. April already can you believe it? Sheesh time is flying by, it will be Christmas again before we know it. <BR> I plan on getting my materials to add on to my garden box Friday. I have alot on my plate right now just like I know alot of others on here do as well. so lets help get the stress off our backs and vent it here so we can continue our weight loss journey together. Thu, 1 Apr 2010 01:18:26 EST HERE IS ANOTHER DIET FOOD VIDOE FOR ALL http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33070761 <link>www.youtube.com/watch?v=835HlsFD0fM </link> Tue, 30 Mar 2010 09:06:33 EST HERE IS ANOTHER GREAT DIET RECIPE VIDOE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x33020398 <link>www.youtube.com/watch?v=coYqrXsDPdU </link> Sun, 28 Mar 2010 09:34:10 EST Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x33017823 Just wanted to say a quick hello. I am thrilled to find a group where people understand how difficult it can be to balance exercise and pain. I had an emergency cervical fusion was two years ago C6-C7. Once I got over the depression of never being able to run again, I found my way back to the gym and am learning to be very creative with my exercise. Any tips or ideas for great cardio and core without neck strain. I'd love to hear them! Sun, 28 Mar 2010 03:41:28 EST HERE IS A VIDOE THAT I THINK WILL BE HELPFUL TO AL http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32925787 <link>www.youtube.com/watch?v=afzzGbh2ASU </link> Wed, 24 Mar 2010 08:51:10 EST HERE IS A GREAT DIET BREAKFAST RECIPE VIDOE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32872588 http://www.youtube.com/watch?v=e3lX94UVAsE Mon, 22 Mar 2010 09:10:48 EST HERE IS ANOTHER GREAT DIET RECIPE VIDEO TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32850669 <link>www.youtube.com/watch?v=xLQT_wcyQpk </link> Sun, 21 Mar 2010 09:33:06 EST March chit chat http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32847394 A place to come and visit. Introduce yourself. Get gripes off your chest, make friends or just relax. Post what ever you feel like. <BR> Katy Sun, 21 Mar 2010 01:06:46 EST HERE IS A DIET RECIPE VIDOE FOR ALL http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32830418 <link>www.youtube.com/watch?v=ISFFYbgSll4 </link> Sat, 20 Mar 2010 09:14:03 EST HERE IS WEEK 4 OF YOUR WALKING WORKOUTS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32784459 MON. Walk easy for 5-10 mins. and then do power walking (walk as fast as you can) repeat 4 tp six times then walk easy for 3 - 5 minutes finish up with streching excerises <BR> <BR> TUES. walk easy for 20 mins. do a workout for core muscles and finsish by streching. <BR> <BR> WEF. walk easy for 10 mins and then walk brisk for 10 mins. <BR> <BR> THURS. walk brisk for 20 mins finish with steching excerices. <BR> <BR> FRI. Work out your core muscles. <BR> <BR> SAT. walk easy for 10 min... Thu, 18 Mar 2010 09:23:39 EST HERE IS A FOOD WALDORK SALAD RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32730778 In a large bowl toss 4 stalks of choppes celary,1 ripe pear,cord and chopped up, 1/4c nuts, 1/4 C dried canberries, 1 cup low fat whipped cream and 1/2 cup low fat sour cream. Mix well refriderate for 3 hrs. and then enjoy. <BR> This is a sald I always make but seeing I watching what I eat I chaned it to be healthy. Hope every one enjoys it. Tue, 16 Mar 2010 09:30:44 EST HERE IS THE WAY YOU CAN GAUGE YOU WALKING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32701309 Here is a way for you to gauge how hard you are walking. <BR> <BR> VERY SLOW you can hold a conversation with no promblem <BR> <BR> WALKING EASY you can hold a conversation still with no problem <BR> <BR> MODERATELY EASY you can hold a conversatin comfotably with little effort <BR> <BR> MODERATE your convrsation requires some effort to talk <BR> <BR> MODERATELY HARD, conversations requires quite a bit of effort <BR> <BR> DIFFICULT (WALKINH REALLY FAST conversation requires alot of effo... Mon, 15 Mar 2010 08:51:38 EST YOUR THIRD WEEK OF WALKING PLAN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32633905 MON. walk easy for 10 minutes then poer walk (you can't talk while walking this shows how fast you are walking for 2 minutes and repeat this for 4 to 6 times. <BR> TUES. strenght training work those core muscles <BR> <BR> WEDS. walk easy for 20 mins. Then strech. <BR> <BR> Turs. Walk brisk for 20 mins after warming up for 2 mins. then strech 2 mins when finshed <BR> <BR> Friday Strenght traing <BR> <BR> Sat walk easy for 20 minutes <BR> <BR> SUN off <BR> Fri, 12 Mar 2010 08:36:21 EST HERE IS A VERY HELPFUL VIDOE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32579075 This vidoe tells you how to do platites when you are disabled <BR> http://www.youtube.com/watch?v=KlSuPuLoz<BR>Ck Wed, 10 Mar 2010 08:48:08 EST HERE IS 3 STICK WITH IT RULES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x32551463 1. Don't get ahead of yourself. focuse on your current goals instead of thinking of other goals you want to meet in the future. <BR> 2. Start your day satisfied and healthy make sure you start your day with a big heatly meal. Eating your biggest meal in the morning you will eat less through out the day and have more energy. <BR> Focus on fitness the first thing every morning. even if you have to go bed early so you can get up early to get your workouts in is better for you. AS the day goes on... Tue, 9 Mar 2010 09:06:22 EST HERE IS A GREAT SALAD RECIPE AND IT IS GOOD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32498814 Whisk together 4 tsp. rice vinger, 1 TBS. redcued sodum soy sauce, 1 tsp toated semsame oil, and 1/4 tsp. sugar in a bowl. Toss in 5 cups of slice raw bok choy (any type about 1 1/2 pounds) Top with 2 TBS. chopped cashews. This makes four severings and tastes great. Sun, 7 Mar 2010 08:43:54 EST HERE IS YOUR SECOND WALKING PLAN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32456016 MON. walk easy 8-10 minutes then brisk for 10-12 mins and strech for 2 minutes. <BR> <BR> TUES. Walk easy for 12- 15 minutes and strech for 2 minutes <BR> <BR> WED. walk easy 8-10 minutes then brisk for 10-12 mins and strech for 2 minutes. <BR> THURS: Walk brisk for 1o to 12 min. and strech for 2 mins. <BR> <BR> FRI. work on your core mucles that helps your back the strong you get your mucles the better your back will feel <BR> <BR> SAT. walk easy for 15-20 mins, <BR> <BR> SUN Your cho... Fri, 5 Mar 2010 09:25:59 EST What is your biggest obstacle or hinderance? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32432922 Mine are my days off. I really wish I could get a grip on myself and not eat like a hog. Then work out like I am supposed to and eat right the rest of the week. I keep this sabotaging up on every one of my days off. Plus I know this is not an excuse for all the other times. but the meds they have me on right now make me crave sweets and that is not helping what so ever. How do you deal with your weakness? Thu, 4 Mar 2010 11:26:49 EST A BIGGINERS WALKING PLAN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32398487 Ok team it is now time to get out there and and start walking. For the nxt four weeks I will be posting a walking plan for you to do and start your way into walking and biulding your distance and streght up as we go. The whole walking program is a 12 week plan. <BR> HERE IS WEEK ONE <BR> MONDAY walk easy for 6-8 minutes and then at brisk (still able to hold a conversation) pace. Streth for two minutes. <BR> <BR> TUESDAY walk easy for 12 to 15 minutes, stretch for two minutes. <BR> WED. walk ... Wed, 3 Mar 2010 08:37:44 EST WALKING WHAT CAN IT DO FOR YOU http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32334832 BESIDES HELPING YOU LOOSE WEIGHT WALKING CAN HELP THIGHTEN YOUR CORE MUSCLES AND BY TIGHTING YOUR CORE MUSCLES YOU ARE HELPING YOUR BACK AND COULD HELP TO TO REDUCE YOUR PAIN. <BR> SO START WITH WITH THIS SIMPLE WALKING ROUTINE AND START BUILDING UP ON FAR AND FAST YOU CAN WALK. i HOPE TO ALSO POST SOME WALKING VIDEOS TO. <BR> <BR> WARM UP FOR 5 MINUTES. WALK AT A MODERATE PACE YOU SHOULD BE ABLE TO HOLD A CONVERSATION WITHOUT ANY PROMBLEMS. <BR> NOW FOR 1O MINUTES ALTERNATE BETWEEN 12 SECON... Mon, 1 Mar 2010 08:25:59 EST HERE MY FAVORITE DESSERT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32306997 I make a yorgurt parfait and here is how I do it <BR> <BR> 1 cup fat free pain greek yogurt, <BR> 1 tsp. Honey <BR> combine the two <BR> Put a small amount in the bottom of a cup and start layering with fruit and the yogurt mixture. Then top it off with a few silvered almonds. Sun, 28 Feb 2010 08:47:39 EST THREE STICK WITH IT RULES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x32286725 1. KEEP HEALTHY FOOD INSIGHT: I have a bowl of fruit on my kitchen counter and it is always full. When I am hungery it is the first thing I see and therefore, I reach for it. <BR> 2. LEAVE A PAPER TRAIL: I weigh my self on sundays and track everything in my journal, what I ate, how many calories, time spent on working out and also my weight. I know you get the drift on this one <BR> 3. PLAN AHEAD: Working out needs to be fun besides doing my water therapy I am now taking water arobics and it ... Sat, 27 Feb 2010 09:54:57 EST IF YOU DON'T GET RED BOOK MAGAZINE READ THIS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32261013 If you don't read the Red Book magazine here is some help web adresses that are great for everyone. So here they are <BR> 1. redbookmag.com/abworkout <BR> 2 redbookmag.com/starsecrets <BR> 3. redbookmag.com/bodybooster <BR> 4. redbookmag.com/beatbloat. <BR> I have been into each of these and have learned some good information Fri, 26 Feb 2010 08:46:19 EST Here is a link for a workout that I thinlk all can http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32232993 http://www.youtube.com/watch?v=1uBuViS_KJQ Thu, 25 Feb 2010 08:19:42 EST Any other wii players on the board? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32206137 Just checking to see if anyone else on the board uses their wii for exercise other than me. I use EA Sports and Ea Sports more and just bought Just Dance, it is so fun. You dont realize how much workout you are getting on the just dance. I only did the short version of hammer time and i was really winded LOL Wed, 24 Feb 2010 09:26:47 EST HI TEAM I CAME ALONG A CREATE WEBSITE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x32205015 I wanted to share this website with the team. For those of you that like cake or cupcakes or even sweets this is a great website. Is is buttercreamcupcakes.com and it makes what they can cup cake shots. They ship premade frostings shots anywhere in the US for 75 cents a piece and they only have 45 calories per shot. <BR> Also with easter on it ways I will post in the next coople of days what candies are good to eat and the amount you can eat and how many calories they contain. Wed, 24 Feb 2010 08:44:18 EST HERE IS ANOTHER VIDEO THAT EVERYONE CAN DO http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32204851 http://www.youtube.com/watch?v=WFdGENokGDA Wed, 24 Feb 2010 08:37:24 EST How many log in points did you get? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32201374 I got 4 Wed, 24 Feb 2010 01:34:35 EST HERE IS A ECXCERISE LINK FOR PEOPLE WITH BAD BACKS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32179143 http://www.youtube.com/watch?v=EzFSyp2-HEU Tue, 23 Feb 2010 10:16:36 EST Some helpful exercise Links http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32177203 Here are some great links with exercises you can do while sitting at your desk or while watching tv. Do you have a link or site you can share? <BR> <BR> <link>www.associatedcontent.com/article/11<BR>8345/simple_effective_exercises_for_th<BR>e_pg2.html </link> <BR> <BR> <link>exercise.about.com/cs/fittingitin/a/<BR>officeexercise.htm </link> <BR> <BR> <link>www.webmd.com/fitness-exercise/featu<BR>res/exercise-at-your-desk </link> Tue, 23 Feb 2010 09:20:46 EST Anyone have any tips or hints to share? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x32173077 Just wondering if anyone has any hints or tips to share that you use to keep on program? Especially on your days off. Uggghhh that seem to be my hardest time to stay on track. <BR> I am going to be off for 4 days this weekend so I am going to try to plan for it and have some healthy junk food in the house, like Ranch flavored mini rice cakes. They are 70 calories for 10. And some new 90 calorie fiber one bars. They come in chocolate and chocolate peanut butter. I am hoping that if I get the ... Tue, 23 Feb 2010 04:42:18 EST HERE IS AN EXCERISE LINK THAT I ALL CAN DO http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x32146181 http://www.youtube.com/watch?v=AxUO1-JO0gU Mon, 22 Feb 2010 09:24:03 EST WHAT KIND OF CHANGES WOULD YOU LIKE TO SEE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32146100 AS YOU TELL MYSELF AND MY NEW CO-LEADER WHO HAS COME UP WITH SOME GREAT IDEAS SO WE ARE MAKING CHANGES TO THE TEAM SO ALL SUGGETIONS ARE WELCOME. Mon, 22 Feb 2010 09:21:32 EST WHAT WOULD YOU LIKE FROM THE TEAM http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32146026 WE ARE VERY INTERESTED IN HEARING WHAT YOU WOULD LIKE FROM THIS TEAM. I AM VERY KNOWLABLE ON BACK SURGEIES AND MEDICAL ISSUE BECAUSE I WAS A FORMER NURSE AND HAVE A WEALTH OF KNOWLEDGE ON FITTNESS. SO IF YOU HAVE ANY QUESTIONS JUST ASK. ME AND MY COLEADER WILL BE HERE FOR YOU AS WELL AS THE OTHER TEAM MATES. Mon, 22 Feb 2010 09:19:29 EST INTODUCE YOUR SELF HERE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32145914 THIS IS WHAT WE WOULD LIKE YOU TO SAY WHEN INDTODUCING YOURSELF TO THE TEAM. <BR> ARE YOU NEW TO SPARKPEOPLE? <BR> WHERE ARE YOU FROM? <BR> WHEN DID YOU HAVE YOUR LAST SUGERY? <BR> I WILL START OUT AS BEING THE TEAM LEADER THAT I AM NOT NEW TO SPARKPOEPLE. I HAVE BEEN A MEMBER FOR OVER A YEAR NOW AND HAVE LOST OVER 70 POUNDS. i AM FORM NC AND DISABLED FROM 16 BACK SURGERYS AND MY LAST ONE WAS IN SEPT 2009. Mon, 22 Feb 2010 09:15:31 EST HERE IS ANOTHER HEALTHY SNACK TO TRY http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32119871 SAVORY SWEET POTATOE Prepare a dibbing sauce with 1 tsp. soy sauce low in salt and 1 tsp. sambal oeiek (a spicey asian chille based sauce). Serve with a backed sweet potato. Or make up your own dipping sauce. But this recipe is only 100 calories. Sun, 21 Feb 2010 09:23:29 EST HERE IS ANOTHER HEALTHY SNACK FOR YOU http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32099070 Combine 1 ounce chedder cheese low fat and 2 pickles, or 1 ounce sharp chedder chease low fat and 2 tsp no surger fruit jam on rye crakers. thse two snacks average 146 calories Sat, 20 Feb 2010 09:58:07 EST HERE IS A HEALTHY SNACK RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x32074930 BANNA, BERRY, AND BUTTERMILK POPSICLES <BR> Puree 1 1/2 cups low fat buttermilk with 1 banana, 1 1/2 cups fresh or frozen berries of your choice, and 1/4 cup honey or argave syrup in a blender until smooth. Pour mixture into popcicle molds and freeze. <BR> Makes 10 popcicles at 75 calories each. <BR> Fri, 19 Feb 2010 08:35:51 EST A NEW RICPE USING DRIED PLUMS (PRUNES) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31965694 THIS IS FOR EVERYONE WHO IS WANTING NEW RECIPES FOR THIER WEIGHT LOSS JOURNEY. I DON'T MEAN TO SOUND RUDE BUT YOU CAN EAT ANYTHING YOU WANT I JUST DON'T NEED A REPLY BACK ON WHAT YOU ARE EATING I KNOW YOU MAY BE TRYING TO ALSO HELP BUT THIS IS A WASTE OF MINE TIME WHEN I AM TRYING TO HELP OTHERS. <BR> OVER THE NEXT 5 DAYS I WIIL BE POSTING RECIPES FOR THIS FRUIT. <BR> RECIPE ONE <BR> CHICKEN AND TOMATO SAUTE <BR> Cut 1/1/2 pounds chicken tenders into chunks and sprinkle with 1/2 tsp each of s... Mon, 15 Feb 2010 09:08:05 EST MUSCLE UP FAST http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31941911 For ready to eat saladss you can pick on all week long, mix together three different types of steamed beans ( about 12 ounces in total ) and add a third cup of of low fat italian dressing. Also make sure to add some nuts when you eat your salad cause nut contain protein that helps our muslce recover after a work out. Sun, 14 Feb 2010 08:59:26 EST BE A DAIRY QUEEN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31922047 To loose weight don't forget your five day fruits veggies, dairy, you know what I mean. A study had found that people lossing wheight and following a dairy diet they have found people folowing a dairy diet lost more weight. So here is a sample of a dairy diet. <BR> <BR> BREAKFAST: 1 cuo minfat milk with your moening ceral <BR> or: 1 cup low-fat yougurt any flavor <BR> <BR> POST WORK OUT 1 cup low fat chocolate milk <BR> <BR> LUNCH: 2 slices low fat swiss cheese on a ham or any lean deli m... Sat, 13 Feb 2010 09:27:10 EST DAY FOR OF ONE DAY DIIET SOULUTIONS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31899556 BREAKFAST: bacon and eggs white with turmeric and tomatoe jiuce <BR> LUNCH fortified breakfast cereal with low fat milk and ginger tes. <BR> SNACK: yorurt low fat or greek snd a banna with peanut butter. <BR> DINNER: Salmon and backed sweet potato Fri, 12 Feb 2010 09:20:09 EST DAY 4 OF ONE DAY DIET SOLUTIONS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31877123 BREAFAST: COTTAGE CHEESE WITH BERRIES YOUR CHOICE AND FORTIFIED OJ <BR> LUNCH: SPINICH SALAD, SALMON, LOW-FAT MILK 1 CUP <BR> SNACK: AIR POPPED POPCORN NO BUTTER DRIZZLED WITH FAT-FREE CHOCOLATE SAUCE <BR> DINNER: WHOLE WHEAT PASTA WITH GRALIC, MUSHROOMS, ONIONS IN A TOMATOE SAUCE <BR> <BR> Thu, 11 Feb 2010 11:19:36 EST DAY 3 OF ONE DAY DIET SOLUTIONS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31844463 BREAFAST oatmeal with walnuts and dried fruit. <BR> SNACK Celaery and all nutatural and low fat peanut butter. <BR> <BR> LUNCH Garden salad grilled skinless chicken breast and veineragrett sald dressing of your choice. <BR> DINNER. Whole wheat pasta and shrimp tossed with oive oil and cooked and a frozen fruit dessert your choice. Wed, 10 Feb 2010 08:33:25 EST DAY TO OF ONE DAY DIET SOLUTIONS. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31821138 BREAFAST Fruit smoothie (peaches, strawberries, pineapple and yogurt. As much as you like of each and make a big batch keep in the freezer for the next week. <BR> LUNCH Salad with grilled chicken strips and vinergrete dressing. <BR> SNACK peperment tea (help with weight loose) and cucumber sticks. <BR> DINNER Low soduim soup with steamed salmon or chicken. <BR> Sorry I have no supatutions right now I am like the most of you getting ready to me snowed and iced in. Tue, 9 Feb 2010 11:39:25 EST ONE DAY DIET SOLUTIONS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31788464 Got a big event coming up or I know every one wants to loose weight so each day I am going to try and post meals for one week and along with excercise see how much weight you loose. <BR> Day One. Breafast eat scrambles egg whites and also eat whole wheat cereal and an orange. <BR> Lunch Taco salad ( salad greens kidney beans and of ounce lean ground beef) <BR> SNACK Low fat bran muffin <BR> DINNER Turkey sandwich in whole wheat bread and an apple. <BR> Tommorrow I will try and post day to. Mon, 8 Feb 2010 10:11:18 EST Here is another healthy recipe http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31711698 Roast veggies to bring out their sweetness. Cut a firm veggie (such as cauliflower or sweet potaoes) into 2 inch sliced pieces, toss with a little olive oil and just a small pinch of salt. Spred on a backing sheet and bake at 425 for 30 minutes turning once during cooking time Fri, 5 Feb 2010 08:37:25 EST A QUICK MORING RECIPE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x31622121 TAKE ONE CUP OF STEEL OATS AND PLACE THEM IN 2 CONTAINERS OF YOUR FAVORITE LOW FAT YOGURT. STIR TOGETHER AND PLACE IN REFIDGERATER. IN THE MORNING WHEN YOU GET STIR IT UP AND PLACE NUTS OR DRIED FRUIT IN AND DO THIS RECIPE THE NIGHT BEFORE SO YOU HAVE A QUICK AND HEALTHY BREAKFAST Tue, 2 Feb 2010 08:10:27 EST THE STRECHING EXERCIES INSTRUTIONS http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x31158309 Firt of all this goes for all the streching excersies keep your back on the floor at all times. You can tell if you are by placing your hand underneath your back and if you feel your back on your hand your back is on the floor and core muslces are engaged. Second of all breath in through your mouth and out threw your nose. Hold each stech for 5 seconds and then relaese. If can do 2 sets of 10 that is great do more and if you can't do two sets of ten for each strecting excersice that is the go... Sun, 17 Jan 2010 09:22:05 EST SOME WAYS TO STOP KNEE PAIN http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x30884524 Once again I am sharing some information from my nursing background. <BR> Did you know that more than 18 million runners will get injured this year, and the most common banged-up body part is the knees. I know this from experience cause I have had 3 knee surgeries. <BR> Tight hamstrings, repetitive high impact, and overtraining are the most common causes of knee trama and they all are preventable. Here's how <BR> STRECH IT OUT Inflexable hamstrings put an added stress on your knees. Do ham... Fri, 8 Jan 2010 08:46:39 EST HERE IS A WORK OUT FOR YOU BUT DO THIS WALKING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x30884292 Beginner Running For Weight Loss: Run/Walk Program <BR> Shed weight fast with our all-new plan <BR> Plan designed by Amy Dixon <BR> <BR> <BR> Haven't run since middle school gym? No sweat. This plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping--and you'll be showing off a rock hard body under your running shorts. <BR> <BR> Do all walking and running at an intensity level that feels challengi... Fri, 8 Jan 2010 08:38:45 EST Proving to myself I am BACK...aka RAGBRAI http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x13195x30831867 Hello all, <BR> I have a bit of "news". I am planning on doing RAGBRAI in July. For those not in Iowa (if you say "do you know about RAGBRAI?" to an Iowan, they will tell you ALL about it), it is the "ultimate test of fitness" for an Iowan (I suppose except for the Des Moines Triathalon...). In any case, it stands for "the Register's Annual Great Bike Ride Across Iowa." Basically, you start at the Missouri River on the western edge of Iowa, dip your tire in the water, then proceed to bike you... Wed, 6 Jan 2010 16:12:03 EST HERE IS A WALKING WORKOUT FOR YOU http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x30746541 START SLOW AND BE CAREFUL WHEN YOU ARE WALKING HOLD YOUR HIGH AND BELLY IN WHICH WILL HELP YOU BUILD CORE MUSCES. LIKE I SIAD START SLOW AND WORK YOU AWAY UP TO WHATEVER IS COMFORTABLE FOR YOU AND NOT INCREASDAY 1 WARM UP for 3 minutes <BR> WALK 2 minutes at LEVEL 7 <BR> DO 10 REVERSE LUNGES on each leg <BR> DO 15 HIGH KNEE TAPS on each leg <BR> WALK for 3 minutes at LEVEL 7 Keep repeating the circuit for 20 minutes <BR> <BR> DAY 2 <BR> WARM UP for 3 minutes, finshing near a bench, ble... Mon, 4 Jan 2010 09:24:28 EST TRACKING YOUR WEIGHT LOSS SOME HELPFUL WAYS DO IT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x30649400 Measuring your fitness in pounds is like measuring your net worth by the contents of your wallet- its only part if the picture. Instead, pinpoint areas that need a little extra TLC. DO these self-tests and repeat them every four to eight weeks. <BR> 1.SIT AND REACH measures flexiblity. Sit with your legs extended in front of you, feet against the wall, Place one hand on top of the other and reach toward your toes.Measure the distance from your toes to your finger tips. After a month if the d... Fri, 1 Jan 2010 09:05:14 EST THREE RULES TO HELP YOU STICK TO YOUR DIET http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x13195x30649211 1. TOSS THE FAT CLOTHES each time I drop a size I donate any clothes that are to big on me to a charity. This helps me to keep going and make my weight loss permanent. <BR> 2.SHARE YOUR GOALS I tell all my freinds that i am trying to lose weight. Once they know I don't want to disappointment them. <BR> 3.NEVER STOP LEARNING I am always asking my heathy freinds for advice and research ways to loose weigt with people with back problems and disabilites. I find them interesting and I follow the... Fri, 1 Jan 2010 08:54:57 EST NUNBER ONE RULE READ BEFORE YOUR WORKOUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=12588x13195x30602360 WARMING UP PREPS THE BODY TO WORK, HELPING PREVENT INJURY AND ACCELERATING RESULTS. DO FIVE TO TEN MINUTES OF LIGHT CARDIO ACTIVITY BEFORE INTENCE TRAINING TO GET YOU BLOOD FLOWING, OR PERFORM TWO TO THREE SETS OF AN EXCERCISE USING LIGHTER WEIGHT AND HIGHER REPS TO GET YOUR MUSCLES READY FOR WORK. BEFORE AND AFTER WARMING UP, COOLING DOWN IS IMPARTAIVE TO AVOID INJURY AND PUTTING YOU ON THE SIDE LINES AND MAKING ALL THAT YOU HAVE DONE NOTHING CAUSE IT TAKES ALOT OF TIME TO HEAL FROM AND INJU... Wed, 30 Dec 2009 09:51:57 EST