KSPR Buff Brides

New Buff Bride: Whitney Scott!!

2008-11-27T10:11:00.003-06:00

Whitney Scott got engaged to her man, Justin, on air Wednesday night! Click here to see it! Congratulations, new buff bride!

"Thanks, but no thanks" on Thanksgiving!

2008-11-25T13:03:00.007-06:00

This was sent from Beth, our friendly Human Resources gal. I'm sad because today I was working on my Thanksgiving menu: herb-roasted turkey breast, mushroom gravy, roasted red potatoes, apple-sausage stuffing, and pumpkin whips. Maybe now I'll just eat AIR.

Thanksgiving Meal ~ Calories & Walking Distance to Burn Them Off

Below are some Thanksgiving meal food items and their calories. If you were to consume all this food during your Thanksgiving meal, how far do you think you must walk in steps, miles and kilometers to burn it off? The results are immediately following the list.

Drinks:

1 mixed drink ~ 250 calories

1 glass wine ~ 120 calories

1 cup coffee with cream and sugar ~ 50 calories

1 glass cider or sparkling grape juice ~ 120 calories

1 cup eggnog ~ 343 calories

Snacks:

1 celery stalk with cream cheese 45 calories

1 cracker with cheese ~ 70 calories

½ cup mixed raw vegetables ~ 25 calories

½ cup mixed nuts ~ 440 calories

½ cup fresh fruit ~ 60 calories

1 ounce tortilla or potato chips ~ 150 calories

1 tablespoon dip for chips ~ 75 calories

Salads:

3 cups salad with diet dressing ~ 100 calories

1 tablespoon ranch dressing ~ 75 calories

½ cup gelatin with fruit ~ 120 calories

½ cup waldorf salad ~ 110 calories

Main Course:

6 ounces cured ham ~ 300 calories

6 ounces white and dark turkey ~ 340 calories

6 ounces prime rib ~ 330 calories

½ cup stuffing ~ 180 calories

½ cup cranberry sauce ~ 190 calories

½ cup mashed potatoes ~ 150 calories

½ cup gravy ~ 150 calories

1 baked potato with sour cream ~ 150 calories

½ cup green bean casserole ~ 225 calories

½ cup sautéed green beans ~ 50 calories

½ cup candied sweet potatoes ~ 150 calories

1 dinner roll ~ 110 calories

1 pat butter ~ 45 calories

Dessert:

2 chocolate mints ~ 60 calories

2 small chocolate chip cookies ~ 150 calories

1 piece apple pie (1/8 of 9-in pie) ~ 410 calories

1 piece pecan pie (1/8 of 9-in pie) ~ 480 calories

1 piece pumpkin pie (1/8 of 9-in pie) ~ 180 calories

½ cup whipped cream 75 calories

½ cup ice cream ~ 145 calories

1 small piece fudge ~ 70 calories

Leftovers:

1 turkey sandwich with mayo and cranberry sauce ~ 450 calories

1 open-face turkey sandwich with stuffing and gravy ~ 290 calories

**All of the food above adds up to a whopping 6833 calories. You will need to walk 68.33 miles, 110.20 kilometers, or 136,660 steps, assuming you cover one mile in 2,000 steps.

Traditional Thanksgiving Food

WEIGHT WATCHER POINTS

Below are listed some traditional Thanksgiving food Points. They add up fast so be careful!

Green bean casserole (¾ cup) *4

Candied sweet potatoes (1 cup) *8

Garlic mashed potatoes (¾ cup) *6

Mashed sweet potatoes, canned (½ cup) *2

Cranberry sauce, canned (1/3 cup) *3

Bread stuffing (1 cup) *8

Pumpkin pie (1 slice) *9

Apple pie, 1 slice (store-bought) *7

Pecan pie, 1 slice (store-bought) *10

White meat turkey, 4 oz, no skin *4

Turkey leg, 4 oz, with skin *4

Wine, 2 fl oz *1

Vodka, 2 fl oz *3

Where did my 5 pounds go?

2008-11-17T17:05:00.004-06:00

courtesy Jeffrey Sweet

Well, crap. It's been nearly two months since I got hitched, and I'm slowly creeping up the scales.

I wasn't sure if I should keep the blog going or not after the wedding, but our online community is still gaining members, and people are still talking online. I guess I'm the only one who's left out!

I am wondering if anyone has any ideas about how to maintain their weight during the holidays. Look, I'm not in the mood to lose weight right now, with Thanksgiving coming up, but I am ready to start working that way.

I am getting ready to move into a new house (this Friday) so too much stress right now. I would love to get some good low-cal holiday recipes. Any thoughts?

Calorie Counter Winner: Ashley Hill

2008-10-10T14:25:00.003-05:00

Congratulations goes to Ashley Hill!

She won our calorie counter (by Coheso)... and I dropped it off for her today! We drew her name after we had a contest for joining our online community.

Honeymoon anguish

2008-10-03T03:21:00.005-05:00

I never thought I'd say this, but I can't wait to get back to Springfield so I can start working out again! As much as I hate going to the gym... I can't stand eating my way through Hawaii anymore. I mean, all we do is see something cool, then eat something. Even when we're out in the water doing really cool-sounding things like snorkeling and body boarding, we are still eating enough calories to pack on the pounds.

How do I know? I tried to put on some pants last night to go out to dinner, of course, and the stupid pants were TIGHT. I mean, tight in the thighs. What?! I could understand if they were a little tight in the gut, but the thighs? Uh oh. Mark Millsap, where are you? Gina? Dave?

See you in a few days... I won't be back at KSPR until next Wednesday... until then, enjoy some pics of Jim and I eating our way to Hana. (Google The Road to Hana if you don't know what I'm talking about.)

on the Road to Hana

eating sweet, sweet corn on the way to Hana

Stopped 25 minutes later (tops) to eat thai food from the side of the road. Seriously.

on the way back from Hana: food coma

The big day...

2008-09-30T04:09:00.003-05:00

courtesy Dave Catanese!

Jim's not a huge fan of this pic, but it's kind of neat.

We weren't expecting the flowers, so it was a nice suprise.

This is right after we signed our marriage certificate.

Right now we're in Maui on our honeymoon.

I just had a minute to write.

Off to the Road to Hana early Tuesday morning!

See you in about week~

My Last Weigh-in

2008-09-18T07:39:00.004-05:00

Aside from being somewhere between a chicken and a pig... I had my last weigh in today with Dave Dade at the Meyer Center.

I should've tapped into my subconscious. Last night I had a dream that I gained 7 pounds in one day. I was freaking out when I woke up this morning!

Anyway, the thing I hate about weight loss is weight gain. I had a little bounce this week, up two pounds. ARGH! I have never been so stressed about two, little, freaking pounds!!

Good news, though. Dave says I've lost 11% of my body! He calls 10% successful weight loss, so that means, I am a success! Yes!

Of course, I feel guilty, though, because with all the things going on, I have had little time to exercise. Last night we went out to dinner with a couple of friends who wanted to see us off before leaving... so there went our night. It was awesome, though, to see them... just no workout.
ANYHOO-- We leave on Sunday. We're going to be at the airport at 4:30 a.m... and then we'll land in Honolulu at 7pm that night (2pm Honolulu time.)

If anyone has any advice about 1) how to lose weight 2) not sweat the small stuff 3) take good pictures 4) have a great wedding... please pass it along!

Thanks! If we can get to a computer, we'll post some scenes from our wedding here! Thanks for all of your kindness and support~

Just 5 days left!

2008-09-16T07:42:00.003-05:00

Just five days left and the countdown is really overwhelming. We put together some of our invitations last night. Our friends Marina and Alan designed them for us, and they are super cute. I'll show them to you when we send them out! Don't want to ruin the surprise!

Can't believe it's happening!

OMG!

2008-09-14T13:11:00.002-05:00

Aside from the freaking zit, I am now getting sick. Last week Jim had pink eye and a sore throat. Guess who's got a terribly sore throat? I can't taste anything. One good thing about being sick, maybe it will boost my diet! ha~

Zit Attack

2008-09-13T16:12:00.004-05:00

Why? I found a hard zit under my nose a couple of weeks ago... and was so proud of myself because I didn't pop it.

Well, then, by accident... I rubbed my nose yesterday, and realized, IT'S STILL THERE! And after much debate, I decided to pop it. Not cool.

Why, first of all, do we get zits during the most inopportune time? Secondly, why is that every time I decide not to pop it, I change my mind?

My nose is currently numb from trying to pop it.

MMMM... Yummy... onto the latest on the diet struggle.

I will be leaving for Hawaii in one week. I am trying to tighten and tone as much as possible. I've been working out everyday, but I need to do more cardio. In terms of exhaustion, I'm at a 10. And there's still a lot of wedding planning to do. STRESS. Oh yeah, and I'm a stress eater, so it's really hard not to just eat everything in sight. I'm eating more carbs in the morning and trying to stick to something light in the PM. More to come later.

Go Veggie Once a Week

2008-09-11T10:32:00.003-05:00

I'm getting married in 10 days... AAHH!

In the meantime, here's a little FYI about veggies.

In a recent SHAPE magazine, they suggest one way to PROTECT YOUR HEART and lost up to FIVE POUNDS A YEAR... is as simple as going veggie one day a week.

WHY? Veggies are low in fact and calories, but high in fiber (which helps you stay fuller longer!) One doctor told the magazine when people ate a veggie-based lunch, like meatless chili, they took in 371 fewer calories and 28 fewer grams of fat throughout the day than when they ate a similar meal made with ground beef.

Studies also show occasionally going vegetarian boots your cardiovascular health and lowers your risk of breast cancer!

Ideas to go veggie? Hummus and pita bread, lentil stew or black bean tacos

KSPR Buff Bod of the Week: Steve Moore

2008-09-04T10:43:00.008-05:00

We are making history today (ha) by featuring a guy on the KSPR BBB!

Steve Moore lost around 85 pounds... and he looks sooo handsome! Not that he wasn't before, but now he's BUFFIE HOTT.

It took him about four months to go from 245 to 160. He actually had a secret weapon: a diet pill from his doctor, called bontril. "It worked very well for me," says Steve. "Perhaps too well. I hate to admit it, but it made me have a small eating disorder." It's been two years since he lost all the weight, and now he's at what he calls "a healthier" 180! Listen to his words of wisdom below.

Here's our Q & A:

MS: What kept you motivated?

SM: For me, once the weight started coming off and all of my clothes were getting baggy...it really kept me going.

MS: Why did you decide to lose the weight?

SM: I decided to start losing weight because I had tried to do it for years and nothing seemed to work, and this did, so I was happy.

MS: What was one thing you couldn't live without?

SM: One thing I cant live without is soda. I was never much into diet, but got very addicted to diet coke, and still drink it religously to this day.

MS: What is your favorite healthy thing to order out?

SM: I loved going to McDonald's and having a regular cheeseburger....only 185 calories....yum!!! And there is always the Wendy's side salad for 80 calories.

MS: Are you at your goal?

SM: I am at my goal now. Like I said, I gained back 20 pounds to be more healthy....I had lost too much!!!

MS: Do you have any recipes/advice to share?

SM: My only real advice to share is not to let the idea of being thin get in your head to the extent it got in mine. I got so addicted to calorie counting and only allowed myself about 400 to 500 calories a day and that is just not enough. I know now that what I did was a real shock to my system, and I would love to be able to help just one person lose weight healthy and not to the dangerous point.

Thanks, Steve for your honesty and your help!

**If you're proud of someone who's accomplished a major weight loss goal or a physical accomplishment, let me know! Email me at msherwood@kspr.com

The KSPR Calorie Counter Winner!

2008-09-03T11:21:00.009-05:00

Check it out! We drew the winner of the Coheso Calorie Counter this morning~ Congratulations!

Three Weeks to Go and My Fiance Jumps Ship...

2008-08-30T11:02:00.006-05:00

... at least, to Denver. For the last week, Jim's been at the Democratic National Convention covering politics and working really hard.

Ha! Or at least, I thought...

Check this out! Click HERE to see his debut on The Daily Show!

He's at 3:25 (and holding a camera.) And, you'll probably recognize the reporter. It's KY3's Dave Catanese, who will also be in attendance at our wedding in Hawaii! Aloha!

Buffie of the Week: Anna Townsend!

2008-08-28T09:55:00.006-05:00

Many of you may remember this face-- she used to anchor at KSPR! Anna Townsend just so happens to be a Buff Brides reader from her home in Cinncinnati! She's also getting married in about two weeks (to a guy she met while working at KSPR), which means it's appropriate to name her KSPR'S BUFFIE OF THE WEEK!

I remember Anna always being petite... she says she didn't want to lose weight, but she wanted to tone up for her wedding. Now that she's the morning anchor at WKRC, she says eating odd hours has wrecked her metabolism! That's one reason she was watching her calories. She also wanted to build lean muscles in her shoulders, arms and back.

Here's what she did/is doing: Cardio 4-5 days a week- usually the Elliptical- between 35 minutes to 1 hour (once or twice a week). She lifts weights twice a week (more reps with lower weights). She works with lower weights so she doesn't get bulky. "I'm short," she says. Amen, sister.

And her take on the blog?? "Sometimes it’s nice to know that you’re not the only one feeling this way," she says. "Planning a wedding- watching what you eat and working out a lot! No wonder Bridezillas happen!" I agree! Thanks, Anna!

**Don't forget, only five days left of the Calorie Counter Contest! Anyone can win, we'll send it to you if you live out of town!** Go to http://buffbrides.ning.com and sign up!

Debbie Downer

2008-08-26T12:15:00.007-05:00

Win a really cool calorie counter and lose weight. click here. Just 5 days left!!

I just had my second fitting for my dress today. It was a little sad. Just as I was bragging about having less doublechin, it seems my wedding dress gives me the appearance of (for lack of a better term...) more boob fat.

What is that?

That is when you spill out on top of your dress. It looked kind of like this picture of Hillary Duff, but not as sexy. In fact, it was the opposite of sexy. Because, with me, you have to add arm goo, too.

Here's the story: During my first fitting, the alterations gal asked me if I would lose more weight. I said, "Probably not, but maybe, like, five pounds." So, she took it in. And, I think she took it in too much... about an inch and a half.

Boo.

The dress will get fixed, but the last image in my head was not good. In fact, I think it was the first time I felt real stress with this wedding. I mean, real stress...like the kind when the room goes dark and your head starts spinning.

On another note... bootcamp finished this morning! I'll let you know when we do our cake tasting for it! I improved in all categories, but not by a lot...

sit ups--
last time: 50
this time: 51

chin ups/chin hangs (or something)
last time: 12 seconds
this time: 18 seconds

1.25 mile run-
last time: 12:01
this time: 11:51

I'm most proud of my chin hang-thingys. AND GET THIS: Gina's also working on starting a fun kid's bootcamp! I'll let you know details when they become available!

Michelle vs. Michelle

2008-08-25T15:21:00.019-05:00

MS (AUG 2007) VS. MS (AUG 2008)

NEW AND IMPROVED!

*LESS DOUBLECHIN* MORE HAIR* MORE TAN*

MY PHILOSPHY TO WEIGHT LOSS-- GROW OUT YOUR HAIR TO DISTRACT FROM YOUR ROUND FACE. GO TANNING ONCE IN A WHILE TO GET SOME COLOR BACK IN YOUR SKIN. AS NING MEMBER MARISA SAID, "Tanned fat looks WAY better than white fat!" OH, AND DIET AND EXERCISE, TOO!

17 POUNDS DOWN. 4 WEEKS LEFT.

**ONE REMINDER** We have less than a week before our calorie contest ends!! It's the Coheso Calorie Counter, worth $80, and it's really helped me diet! All you have to do is refer people to our online community for your chance to win. Anyone who signs up gets a chance to win the drawing, and so do you for referring them to the site! Find out more here!

ALSO, SEND ME PICTURES/STORIES ABOUT YOUR BIG MOMENTS!! CLICK HERE!

FATIGUED.

2008-08-19T08:52:00.008-05:00

I'm tired. I missed bootcamp this morning (2nd time.) And I had some Korean BBQ last night that is still swimming around in my stomach.

I'm soooooo tired of counting the calories as I'm counting down the weeks. I'm fatigued. My friend Aleah told me to be honest about the ups and downs of dieting... this is my down. Ek. the scale says I'm somewhere between a chicken and a pig, and I'm okay with that right now.

On another note... Jim and I are taking ballroom dancing lessons. It's really cute to watch him hop around! He's doing a very good job, though he doesn't think so... I'll let you know how it goes! Speaking of dancing...the pictures are back, but the jury's still out. My bachelorette party was really fun in that I-can't-remember-that-much kind of way.

Me and my white girl dance.

Friday Night Lites: Mudhouse

2008-08-15T08:47:00.020-05:00

Win a really cool calorie counter and lose weight. click here.
It's Friday, and that means it's time for Friday Night Lites! That's when we feature some healthy menu items from local restaurants and businesses.

The place we're featuring today is good for any time of the day... and sometimes, you just want to stop there several times a day. Great place to chat, great place to eat and drink... and even a good date spot (Jim and I used to go here all the time when we first started dating!)

Of course, I'm talking about the Mudhouse in downtown Springfield! They have several healthy menu choices there. All their smoothies are sugar free (no gross sugary syrups added at all!)

One that is really taking Springfield by storm is the Veggie Twist Smoothie!

Brian King, co-founder and co-owner of the Mudhouse, started putting in a handful of spinach leaves with it. He says it sounds bizarre, but it's delicious. "I have several customers now that get it that way also, on a daily basis," he says!

MAJOR BOOSTER: Brian's been using it as a "pre-long distance bike ride drink" and says, so far, it seems to be helping him out immensely with energy and endurance! Who knew!?

Here's how to make a Veggie Twist Smoothie!

Ingredients:

1 small squirt honey
1c. apricot nectar
2 frozen banana halves
1/2 c. frozen carrot chunks
splash of pineapple juice
5-7 frozen sliced peaches
1/2 c. frozen cucumber chunks

(then do what Brian does--throw a chunk of spinach in there!)

The Mudhouse also carries other delicious, low-fat items: try their muffins! Cranberry nut, healthy muffin (carrot cake type), vegan cookie, strawberry fields salad (see my imposter version by clicking here) and a huge variety of Green Teas, Red Rooibus Teas, and White Teas.

Surely you've checked them out, but if not, then go!

Get toned fast!

2008-08-13T12:03:00.004-05:00

Find out how to win a totally cool calorie counter for FREE by clicking here! If you need help getting the info out to your friends, click here!

I thought this was interesting since there's an event I'm working towards... and I came across this in a magazine. I can't remember which one, but I'm guessing SHAPE. Which reminds me... instead of wasting my money buying tons of magazines, I just go to the library, look through what I like and make copies of a few articles. It saves a lot of CASH, which is important when you're saving for a wedding! I highly recommend it!

E! host Giuliana Ranic gives some tips on how to look good for an event. "I hate it when celebrities say they never exercise but are really in the gym five days a week," says Giuliana. "So I'll be honest: I run an hour a day, weight-train four times a week, and watch what I eat."

Wow.

Anyway, here's how she PLAYS UP her assets:

Two weeks before an event: she weight-trains her shoulders, arms, and chest.
The day before: She works her shoulders, arms, and chest really hard and then rest them the day of.

Eat well all day, she says... she starts everyday with a grapefruit and then moves on to salmon or grilled chicken for lunch and dinner.

To read her 3 "must-do moves" click here!

Six Weeks And Counting...

2008-08-12T11:54:00.006-05:00

To learn how to win a handheld calorie counter, click here!

I was counting, like 16 weeks ago... but six weeks sure does feel like it's in the home stretch!

I've decided to kick the diet and exercise regime up a notch... but boy, it's hard. Today, after bootcamp, I had a protein pancake (via the Tim Tialdo diet.) What's that you ask? egg whites and oatmeal, blended, then made into a pancake. You can get really fancy and add some almonds and then put it in a blender. That makes them smooth and more pancake-like. Slap some spray butter and sugar-free syrup on there, and you're good to go.

Anyway, this weekend, my future sister-in-law threw me a bachelorette party with all of my future cousins... and my future mother-in-law and her sisters throw me a shower. It was awesome. I'll post more pictures later! Aside from having a few mishaps Saturday night with my dress, it was a pretty smooth night! All this dieting for the wedding is really silly when you think about the beauty of two families coming together... but that's still not going to stop me from staying focused on the DIET!

P.S. I still hate to run... but Gina kept me motivated this morning. As usual, was the last one to finish our hill-repeaters. Ugh.

Friday Night Lites: The Grotto

2008-08-08T10:45:00.008-05:00

To find out how you can win a handheld calorie counter FREE, click here!
It's Friday, and you're hungry!!! Thank Goodness for Friday Night Lites!

Today, we're featuring The Grotto, one of my favorite places since I've learned they have calorie counts for some of their foods!

Mark Coleman was very sweet by giving us a healthy recipe to share with you. This one is on the menu as a "less guilty choice"... all of which have fewer than 550 calories and 12 grams of fat!

Here goes:

Teriyaki Chicken Breast (Hawaiian Moa @ The Grotto)

-Four 5oz chicken breast
-1 Fresh Pineapple (may substitute canned, not recommended)
-8oz teriyaki sauce
-8oz honey
-lettuce, tomato, red onion or Vidalia

Combine teriyaki and honey in small sauce pan and bring to a gentle boil on medium heat. Stir constantly. Allow sauce to cool down to at least room temperature. Take 4oz of sauce and pour on top of breast in a shallow pan or Ziploc bag. Allow breast to marinate for a minimum of 1hour before cooking. Overnight is best. Core pineapple (pineapple corer works great, available at Bed, Bath & Beyond). Slice pineapple rings about 1/4" in thickness. Grill chicken until done and grill pineapple just until you have grill marks on both sides, about 1 minute on each side. You can use a Kaiser roll, ciabatta, tortilla or plate it on top of a rice pilaf. Place the pineapples on top of the breasts then finish with the reserved teriyaki with 1oz drizzled on top of each. Choose a healthy side like grilled/steamed vegetables, fresh fruit or salad with a fat free or low fat dressing. Great low fat, high protein that is light and filling at the same time. Enjoy!!!

Spotlight on Mark Millsap

2008-08-07T10:45:00.006-05:00

To learn how to win an $80 calorie counter (sorta like a PDA!), click here!

We all know you have to work out to lose weight. End of story.

But if you're like me, you need something other than the occasional aerobics class. You need someone who will make you go full out and who expects you to show up for class. That's where Mark Millsap comes in.

Not only does Mark train me... he also leads a lot of really cool group exercise classes. Bootcamp, adventure race training, running... Mark teaches a bunch of classes that you really won't find anywhere else! I think he's great because he has been so fun to work with. He has always pushed me... but he was never pushy...

Anyway, I already have a friend who's signed up with him. And another who's taken a class with him. I think Jim may even take a class with him when it comes adventure racing time.

Here's his bio: Mark began working part time for Cox Fitness Center as a run coach and Boot Camp instructor. He joined the Fitness Center full time as a Exercise Specialist. He utilizes his back ground in law enforcement, Marine Corps and personal racing to create and lead outdoor fitness pursuits such as Boot Camp, adventure racing, mountain and road biking, trail and road running. His responsibilities also involve coordinating all running and outdoor programs offered by the Cox Fitness Centers. He is the strength and conditioning coach for the Drury University Cross Country Team.

If you'd like to contact Mark, send him an email by clicking here!

High Fructose Makes You Gain Weight

2008-08-06T11:48:00.007-05:00

*To learn how to win an $80 calorie counter from KSPR, click here!

According to new research, our bodies make body fat from fructose at amazing speed. (That's one reason low carb diets help you lose weight because they reduce your intake of fructose.)

Even though fructose (a type of sugar) is found naturally in fruit, it's also added to processed foods. It's actually best known for its presence in HIGH-FRUCTOSE CORN SYRUP... which has become the preferred sweetener by many food manufacturers (it's cheaper, sweeter and easier to blend in beverages than table sugar.)

Anyway, avoid it.

Read the full article by clicking here. It talks about how your body deals with carbs--your liver taking the molecules apart like tinker toys, and then putting them back together to build fats. SERIOUSLY, tinker toys!

They even suggest that obesity could be blamed on fructose. It's a short but good read.

Thanks BB contributor Brad for the article!

P.S. I have a pizza hangover from yesterday's election coverage, and it showed up in my weigh-in today. Up two pounds! Boo!!!!

Go Vote... and try not to pig out!

2008-08-05T09:15:00.004-05:00

*To learn how to win an $80 calorie counter from KSPR click here!
I'm just going to say it. I hate election day.

It's not because I don't like to vote. That statement couldn't be more untrue. I don't like election day because honestly, I'm tempted to eat like crap all day long.

On election days, newsrooms are hectic. We do live cut-ins, we frantically call polling places for numbers--from results to turnout, we're out in the field (looking for that next person who will do a live interview or waiting for our next hit: "Set the scene for us, Michelle...")

If you're inside the newsroom, you're constantly gorging on pizza, an election staple. In fact, tonight, I already know we're ordering Little Caesars.

The worst is that half the time I don't even want to eat it, but everyone's grabbing for it, so I feel like I have to immediately nab five pieces just to make sure I get my fair share. What am I, a 14-year-old boy at the dinner table?!

Anyway, if you're out in the field, it's anything goes. You can likely pick up a healthy snack or two on the way to whatever watch party you're covering... but the reality is you're constantly tempted with soda, brownies, cookies, chips, sub sandwiches... ek. Terrible.

I guess there's one good note. If you're hungry and you want some free food, crash a political party tonight!

Win a FREE Calorie Counter from KSPR!

2008-08-04T00:21:00.002-05:00

I am so excited to share this with you!! Today starts our KSPR Calorie Counter Giveaway! (practically a web exclusive!)

You are probably asking, what the heck is a calorie counter, why would I want one... and wait, how can I win one?

The calorie counter is made by a company called Coheso.

It is like a miniature computer that calculates what you eat AND how much you exercise... if you hook it up to your computer, it will even make a line chart for you!

The line chart of your caloric intake will look something like this.

It's great if you want a new gadget that will help you monitor what goes into your body... or it could be a great gift for someone you know! It's worth about $80, but we're giving a few away FREE! So far, it has really helped me stay on track. In fact, I credit it to helping me lose 17 pounds in the last few weeks! You can read my original post right here. As you can see, my calorie counter and I go everywhere together!!

Here's how to win a Calorie Counter from KSPR: Join our online community or get others to join! It's as easy as that! I'll even "step it out" for you.

1. Sign up for our online community by clicking here.
2. Refer your friends to sign up on our online community.
3. Wait until the end of August when we draw your name out of a hat.

FAQ *Frequently Asked Questions*

1. What does it take to sign up for your online community? Very little effort. All you have to do is go to our online community website. On the right hand side, there's a link that says "Sign up". Follow the directions, answer a couple of questions. Boom, done.

2. How will you know who I refer to your site? Easy. It's a question that we ask whenever anyone signs up. It stays on their profile forever. Creepy huh?

3. Who can win? Anyone. If you live out of town, we'll send it to you.

4. What if I've already signed up for the online community? Will I get credit? Yes. Everyone who's already signed up gets their name put in a bowl. If you get a friend to sign up, you'll get another chance... another friend, add another chance... you get the picture.

5. What if I work for KY3 Inc.? You can still win... but you won't get credit for just signing up. You'll get your name thrown into the hat for referring people only. Basically, you get one less chance than everyone else.

6. How will I know it's fair? We'll tape the drawing live and announce it right here on the blog. No magic tricks or editing, folks.

The contest starts today and ends August 31st.

*Disclaimer: The calorie counter's maker, Coheso, donated the calorie counters to us after I had already written about the little gadget. KSPR does not necessarily view the same opinions as Coheso nor does it endorse the calorie counter. I like it, so I thought it would be a neat thing to share with you. End of story. And, if you've ever seen the move "The Jerk", don't come after me if the thing makes your eyes go crossed or something weird like that.

Buffie of the Week: Natalie Nunn

2008-08-01T09:59:00.003-05:00

OMG! We finally have a KSPR Buffie who's actually getting married... and uh, like today!

Many of you already know her--she's KSPR's Natalie Nunn! Natalie is going to marry her guy Frank this evening. How cool!

Not that Natalie ever needed to lose weight, but every bride wants to look her best for her big day. She told me her secret to losing weight: Special K!

Natalie basically did the Special K diet: she'd eat a bowl of the cereal for breakfast and lunch... then she'd splurge a bit for dinner.
Natalie also did 45 minutes of cardio everyday... and then when the date inched closer, she did an hour!

One thing she couldn't live without: sweets!

Anyway, wish her well! You can email her by clicking here!

Try This: Thai XPress (oh yea and Barack Obama)

2008-07-30T12:16:00.017-05:00

First things first. Barack Obama is a Buffie. During his visit to Springfield, he made a stop at the YMCA in downtown Springfield this morning for an hour walk/run on the elliptical.

courtesy KY3.com

Anyway, onto more news... THIS IS GREAT ... a thai drive-thru restaurant, near a gas station.

courtesy of the News-Leader

If you get to know me, you'll know that I'll eat just about anything from anywhere. There's no "sketchy" place (at least not before I've tried it.) My thought is that some really great people may not have enough money or connections to start up a place that's foo-foo, sha-sha, or trendy.

Anyway, that's why I'm writing about THAI XPRESS. It's located by the Signal gas station on Glenstone and Grand.

KSPR senior producer and buff brides member Ron Davis and I went to check it out...It was amazingly fast--put a double X in the XPRESS!

And it was also delicious! I ordered the chicken pad thai for $5.50, and Ron ordered the spicy fried rice with thai basil, jalapenos, white meat chicken, and carrots. It was so good!

YOU MAY BE THINKING THIS IS NOT BLOG WORTHY... BUT I'M GETTING TO THAT--

According to David Zinczenko from Men's Health, pad thai is a good menu choice for THAI FOOD.

You don't know what a relief that is to hear!! I always thought it was really, really bad... however, Zinczenko suggests eating pad thai because the crumbled peanuts and tangy sauce pack a ton of protein.

Tricks to keep you from overeating

2008-07-29T14:06:00.011-05:00

What do you do to stop yourself from overeating?
Over the weekend, I had this conversation with my mom and another friend while we gorged ourselves with fried foods and chocolate. (a little exaggeration...but might as well have been.)
I think I remember reading somewhere that Carnie Wilson used to pour water on her food when she was done. (Unfortunately, I think Carnie's gained all of her weight back though, so apparently she wasn't doing it all the time...)

I've also read about people doing the same with sugar and salt. But here's my thought, why waste those things?

I'm just kind of curious because these days I've had a hard time stopping. As Carnie would say, "I'm still hungry." What do I do?

Supposedly, listening to music will curb your appetite... but that doesn't help when you're in full-chew-mode and gabbing with good friends. Plus, when one of your friends orders a fudge-stuffed chocolate chip cookie with ice cream...what are you supposed to do? Not eat it and make her feel bad?? (yea right!)

Anyway, as I was thinking about this... I did whatever any right-minded woman would do: I googled. Here's an article on 101 ways to stop overeating NOW and what to do to start over. Pretty good stuff: http://yourtotalhealth.ivillage.com/diet-fitness/101-tricks-that-beat-urge-overeat.html. Maybe I'll use it for next time.

**ON A SIDE NOTE, I'm down about 17 pounds from my heaviest this year. And Jim found out my weight because he was snooping by the scale! Tragic! I had kept that secret from him for about 5 years!!**

A Great Website!

2008-07-28T08:11:00.006-05:00

Dave Dade at Cox Health showed me this website, and I love it!

www.calorie-count.com

You can plug in YOUR OWN recipe, and it will break down the nutritional information for you! See how much Grandma's lasagna will do you in~

Also, you can sign up for texts that will automatically give you the calorie values for a certain food. For example, you text the word "banana" and they will text you back with the nutritional value! How cool is that! Everyone text nowadays... it's INSTANT!

Friday Night Lites: Fair Food is Not Always Fair (to your booty!)

2008-07-25T06:49:00.005-05:00

Taken by me in 2006

AAAAAAAAHHHHHHHHH!!!!
The Ozark Empire Fair starts today!!! Can you believe it?

You may think of the fair as a place where you can get really cool back tattoos...

However, it's also a place to get some freaky, greasy, and DELICIOUS grub!

I'm talking about corn dogs, funnel cakes, root beer, fried oreos, fried twinkies, BBQ, polish sausages, ice cream, hand squeezed lemonade, cotton candy, caramel apples...you get the idea!

But before you swear off all the food, chill out!

Make a plan, and allot for the calories... obviously, a funnel cake is not a NUTRITIONAL CHAMPION (as Dave Dade would say), but if you're going to eat them anyway, you might as well try to fit them into your diet.

Funnel Cakes

8.3 oz. (1 cake)

760 calories

44 g fat

0 g fiber

Kettle Corn (kid not included)
1 svg, 7 cups
490 calories
12.3 g fat
0 g fiber

Fried Oreos
1 cookie
98 calories
5.7 g fat
0.5 g fiber

Fried Snickers

1 svg (5 oz.)

444 calories

29 g fat

0 g fiber

Fried Twinkie

1 svg (2 oz.)
420 calories
34 g fat
0 g fiber

Sherbert
8 oz.
270 calories
4 g fat
0 g fiber

Snow Cone

1 svg

270 calories

0 g fat

0 g fiber

Soft Pretzel
1 (4.5 oz.)
340 calories
2 g fat
2 g fiber

Caramel Apples
1 (9 oz.)
298 calories
1 g fat
0 g fiber

Cotton Candy
1 (1.5 oz.)
171 Calories
0 g fat
0 g fiber

TO FIND OUT ABOUT MORE FAIR FOOD CLICK HERE.

Also, I should mention, if you need to whet your digital tv appetite, KSPR will be there everyday to answer questions. Sorry, it's unrelated to the diet, but I thought I should let you know!

Buffie of the Week: Kate Stacy

2008-07-24T10:25:00.008-05:00

KOLR 10's Kate Stacy and I may compete for viewers, but when we're off-air, we are good friends! I really like Kate! Not only is she a great, honest person... she's a lot of fun!

Stunning, don't you think?

That's just one reason she's KSPR's Buffie of the Week!

Kate is getting married in September to Cliff...
who also works at KY3 as a photographer!
It's one big, sick circle, people!

Katie and Cliff

Kate and I have spent a lot of time together getting ready for our weddings. She and I took a running class at Cox North with Mark Millsap; and just last week we ran our first 5K together. She came in at around 31 minutes! Awesome!

We are also taking the Buff Brides Bootcamp at the Doling Family Center-- and funny thing, we talked our signifcant others into joining, too! Actually, Cliff started it because he was the first to show interest...

Our bootcamp has guys!

Anyway, back to the whole Buffie thing...

Kate has lost at least 15 pounds since she started about two months ago!

MS: Why did you decide to lose weight?

KS: The upcoming wedding (Sept. 6) was a big incentive to lose weight, but I wasn't feeling as fit as I used to. It was time to start eating healthy and hitting the gym.

MS: How long has it taken you to lose weight?

KS: I've been working on my weight loss goal since early May.

MS: Are you at your goal?

KS: No...while I feel much better, I am still 2 months out from the wedding and about 10 to 15 lbs from my final goal. So I have to keep up the hard work, and I'm focused on staying healthy long after the "I dos".

MS: What are you doing to lose weight?

KS: Training for a 5K, adding to my workout intensity and eating healthy.

MS: What's the one thing you can't live without?

KS: Cookies! I crave them all the time.

MS: What's the hardest part about sticking to your diet?

KS: My work schedule. Being out in the field isn't the easiest way to ensure regularly scheduled, well rounded meals. I have to make an effort to pack my healthy food to make sure I'm not tempted to eat something else. And, when you work crazy hours, it's easier to nap than hit the gym.

MS: What does your future hubby think?

KS: He's excited about my success and happy to see me happy. We're in this fitness kick together! He's inspiring/challenging me to stick with it. His 20-pound-loss makes my 12 look like nothing!

CrossFit is for the Hardcore...

2008-07-23T13:52:00.008-05:00

Now that I've completed my first 5k, I think I'm ready for something more hardcore (insert hysterical laughter...)

No, really, though... here's something I think would be fun to check out.

It's called CROSSFIT. Have you heard of it? It's a fitness program based on three simple principles... varied workouts, functional movements, and high intensity. And, oh, if you show up, former NFL star Grant Wistrom might be working out with you. (He now coaches at Parkview.)

WHAT DOES THAT MEAN? As far as I'm concerned, that basically means you get your ace handed to you on a normal basis... Their definition of fitness includes: Cardiovascular, Endurance, Strength, Stamina, Coordination, Balance, Flexibility, Accuracy, and Power.

Anyway, they just had their official launch on July 12th... where they offered a free fitness "test" to raise money for Grant Wistrom's charity.

Anyway, this place is intense. Jeremy Mhire at CrossFit tells me this is NOT a place for a nice, cookie-cutter workout... if you want to "chat it up, then CrossFit isn't for you," he says. YIKES!

However, in saying all this, Jeremy says everything they do is scalable and progressive, so you're not just thrown into a workout. They have grandparents working out next to former NFL athletes, and they're all about modifying to your needs!

I'm definitely interested in checking them out!! They're at 1440 E Lark, Suite D in Springfield. Call them at 417.881.1855 or send them at email at NextLevelFitnessAcademy@Yahoo.com.

My First 5K!!!

2008-07-21T20:42:00.011-05:00

Okay, okay, it's not a marathon... but it is an accomplishment! I was downplaying it the whole time, but then my friend Laurie said, "Hey Michelle, it's a big deal! Remember, you couldn't run at all at the beginning of the year!"

And then I remembered... she's right! I couldn't even run around Phelps Grove Park once. Not once. And Saturday, I ran more than three miles.

My time? 34:39. Not awesome by runners' standards... but not bad by mine!

It was also kind of special because KOLR 10's Kate Stacy and I took a running class together to prepare for Girls Just Wanna Run. She actually came in around 31:00! What a stud! This was her first 5K! She's getting married to Cliff (a photog over at KY3)... so see, we're all one, big happy media family. Anyway, here's the progression of how it all went down... thanks Katie for the pics!

The beginning. No sweat, all smiles. A little nervous.

Running is so much fun and easy! Yea, we are so kewl!

Crap, this is getting harder. Why is Kate still smiling?

Sucking wind is over. She had four minutes to rest before I came in.

On a side note--when I finished, I said I didn't think I wanted to do it again, but now I think I do!!

Also, big "ups" to Mary Weltha from our running class-- she ran the whole time! She was always working so hard in our class, and one of her goals was to run the entire time. I'm so proud of her! She said she hadn't run for a very long time, and she was trying to get back in shape. She even lost 10 pounds! Whoo hoo!

AND a big congrats to Tonya Gomas... it was her first 5k! The former Buffie of the Week did great! She worked out twice a day for three weeks to prepare for the race. It's been a really big year for her--she lost a lot of weight and is pushing her body like she never has before. Can you believe... she says she's going to run another 5K in three weeks! Incredible!

It's hard to believe, but nearly anyone can change their body composition and confidence in just a few weeks. I have, and I'm so proud of the other people who have, too! It makes you realize that you should start NOW! I have a long way to go, and I have setbacks all the time (I've been eating terribly lately), but that's okay. That's life! I'm back at it tomorrow.

Also, thanks to Mark for encouraging me to take the class... and then teaching it!

Events events events

2008-07-18T11:43:00.008-05:00

Tomorrow is the "Girls Just Wanna Run" run, hosted by CoxHealth. I'm so scared! I might die trying to run even a mile, much less three! I haven't been running nearly as much as I should've been. AHH!!

Anyway, at least we have tonight!

****TONIGHT****
Packet Pick-up/Mini Expo
Friday, July 18
4-7 p.m.
The Meyer Center Conference Room

Get your goodie bag, have a chair massage, enjoy food from Qdoba and have fun before the run.

Vendors will include: CoxHealth Fitness Centers, The Women's Center, Meals In Thyme, Tomboy Tools, Ridge Runner Sports, The Walking Company, Acacia Spa, Running Chics.

Also, big news from the St. John's front--

U.S. Olympic decathlon gold medalist Bruce Jenner (Keeping up with the Kardashians and father of Brody Jenner from The Hills) will be in Springfield to spearhead the Sunshine Run on October 10th and 11th.

It's a weekend of run and walk activities...and proceeds benefit local charities, including the Breast Cancer Foundation of the Ozarks and the St. John's Burn Center.

Also, get ready for the Outdoor Festival... it's October 25th through November 2nd! Mark Millsap's been talking it up, so I'm definitely going to try to do something! The first weekend of the festival will bring some great new outdoor adventures such as 50K - 25K, trail runs, kayak and canoe races and GPS GEO caching competition!

I had my first fitting today!!

2008-07-15T12:03:00.007-05:00

Ahhh!! I had my first fitting today at Ella Weiss, and it was awesome.

WHY? Because the dress had to be taken in!! Yes!!-- Although, let me add...in all the wrong places (my chest got smaller, my hips stayed about the same... SERIOUSLY, WHY GOD?)

Ella Weiss, downtown Springfield

I even had to get breast thingys sewn into my dress to give me "form".
(OH, is that what they're calling it these days?)

Anyway, aside from having less boobage, I'm thrilled.

I can't wait to tell Dave, Mark and Gina.

As for the diet and exercise, it continues.

Bootcamp was today,

and later when my camera and I meet up again,

I'll post a picture of our new, awesome group!

Women's Health Secret Diet Booster

2008-07-14T08:29:00.018-05:00

Calories vs. Exercise...

which one rules?

We did this story on KSPR a few days ago...

looking to see which one boosts a diet more.

Turns out, there is one.

It totally makes sense when you hear it, but for some reason, I needed to hear it.

Check out the story by clicking HERE.

In fact, I've posted all the stories we've done on our ONLINE COMMUNITY!

Anyway, that being said... I may have found a magic pill that could help you lose weight. SERIOUSLY!

According to the book Women's Health: Perfect Body Diet,

there's something out there that is crucial to losing weight.

It's called GLUCOMANNAN. (insert "Gluco-what?!)

According to the book, it's a diet life saver.

It's an all-natural soluble fiber that, when added to your grub, slows digestion and makes you feel fuller, longer. You can buy the tasteless diet booster in a powder form that you can sprinkle on your food. Or you can do what I did and buy the pills.

I bought mine at Akins, and it set me back about $10-$15.

I have to admit, I haven't really needed them... but when I have, they've worked.

My whole theory is what Dave Dade said: You have to change the way you think about hunger. So, since I've done that, I don't mind being hungry every now and then.

My Calorie Counter is In!

2008-07-11T15:17:00.005-05:00

Yes!!!! My calorie counter rocks!

I'm so excited about this. I just started using it today, and so far, it's been pretty easy. And, it even hooks up to your computer so you can run reports off of it... for example, I just ran my net calories report (eating-working out= net calories!)

They're made by Coheso, click here to read more about it. They cost $79, and you can take them anywhere.

I am thinking about giving one away for someone to try out. Anyone interested? Let me know and I'll get to cracking on it!

I look kind of crazy and in pain, but I swear, it's excitement! (Plus, I just got back from working out with Mark Millsap over at Cox North, and I burned roughly 260 calories with him--found out thanks to my handy calorie counter!

20 Healthiest Foods Under $1

2008-07-10T10:48:00.002-05:00

Hey, we're all strapped for cash these days, and I thought this was timely. Thank you to Buff Bride contributor Brad and the Divine Caroline website:

The 20 Healthiest Foods for Under $1
By: Brie Cadman

Food prices are climbing, and some might be looking to fast foods and packaged foods for their cheap bites. But low cost doesn’t have to mean low quality. In fact, some of the most inexpensive things you can buy are the best things for you. At the grocery store, getting the most nutrition for the least amount of money means hanging out on the peripheries—near the fruits and veggies, the meat and dairy, and the bulk grains—while avoiding the expensive packaged interior. By doing so, not only will your kitchen be stocked with excellent foods, your wallet won’t be empty.

1. Oats
High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.

Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.

2. Eggs
You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.

Serving suggestions: Huevos rancheros for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.

3. Kale
This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.

Serving suggestions: Chop up some kale and add to your favorite stir-fry; try German-Style Kale or traditional Irish Colcannon.

4. Potatoes
Because we often see potatoes at their unhealthiest—as fries or chips—we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.

Serving suggestions: In the a.m., try Easy Breakfast Potatoes; for lunch, make potato salad; for dinner, have them with sour cream and chives.

5. Apples
I’m fond of apples because they’re inexpensive, easy to find, come in portion-controlled packaging, and taste good. They are a good source of pectin—a fiber that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Serving suggestions: Plain; as applesauce; or in baked goods like Pumpkin-Apple Breakfast Bread.

6. Nuts
Though nuts have a high fat content, they’re packed with the good-for-you fats—unsaturated and monounsaturated. They’re also good sources of essential fatty acids, Vitamin E, and protein. And because they’re so nutrient-dense, you only need to eat a little to get the nutritional benefits. Although some nuts, like pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially when bought in the shell, are low in cost.

Serving suggestions: Raw; roasted and salted; sprinkled in salads.

7. Bananas
At a local Trader Joe’s, I found bananas for about 19¢ apiece; a dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.

Serving suggestions: In smoothies, by themselves, in cereal and yogurt.

8. Garbanzo Beans
With beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but ’bonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck.

Serving suggestions: In salads, curries, and Orange Hummus.

9. Broccoli
Broccoli contains tons of nice nutrients—calcium, vitamins A and C, potassium, folate, and fiber. As if that isn’t enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Plus, it’s low in calories and cost.

Serving suggestions: Throw it in salads, stir fries, or served as an accompaniment to meat in this Steamed Ginger Chicken with Asian Greens recipe.

10. Watermelon
Though you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.

Serving suggestions: Freeze chunks for popsicles; eat straight from the rind; squeeze to make watermelon margaritas (may negate the hydrating effect!).

11. Wild Rice
It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor.

Serving suggestions: Mix with nuts and veggies for a cold rice salad; blend with brown rice for a side dish.

12. Beets
Beets are my kind of vegetable—their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.

Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise them in olive oil like you would other greens.

13. Butternut Squash
This beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.

Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.

14. Whole Grain Pasta
In the days of Atkins, pasta was wrongly convicted, for there is nothing harmful about a complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy.

Serving suggestions: Mix clams and white wine with linguine; top orzo with tomatoes and garlic; eat cold Farfalle Salad on a picnic.

15. Sardines
As a kid, I used to hate it when my dad would order sardines on our communal pizzas, but since then I’ve acquired a taste for them. Because not everyone has, you can still get a can of sardines for relatively cheap. And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.

Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).

16. Spinach
Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.

Serving suggestions: Sautéed with eggs, as a salad, or a Spinach Frittata.

17. Tofu
Not just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.

Serving suggestions: Use silken varieties in Tofu Cheesecake; add to smoothies for a protein boost; cube and marinate for barbecue kebobs.

18. Lowfat Milk
Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium.

Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.

19. Pumpkin Seeds
When it’s time to carve your pumpkin this October, don’t shovel those seeds into the trash—they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin.

Serving suggestions: Salt, roast, and eat plain; toss in salads.

20. Coffee
The old cup-o-joe has been thrown on the stands for many a corporeal crime—heart disease, cancer, osteoporosis—but exonerated on all counts. In fact, coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it’s not going to fill you up like the other items on this list, it might make you a lot perkier. When made at home, coffee runs less than 50¢ cents a cup.

Serving suggestions: Just drink it.

Although that bag of 99¢ Cheetos may look like a bargain, knowing that you’re not getting much in the way of nutrition or sustenance makes it seem less like a deal and more like a dupe. Choosing one of these twenty items, or the countless number of similarly nutritious ones, might just stretch that dollar from a snack into a meal.

Cox Health Dietitian Talks About Food Diaries

2008-07-09T13:20:00.005-05:00

Dave Dade is the man with the food plan. Check him out on KSPR News talking about FOOD DIARIES--

I posted something about my own food diary just a few days ago.

This video is forever posted on YouTube.

The Buff Brides Bootcamp Can Change Your Life

2008-07-09T10:35:00.008-05:00

We have more from our Buff Brides Bootcamp... you can actually see what the class is like and how the girls changed by clicking here. This story aired at 10 p.m.

Gina says I complained less by the end. Big accomplishment!
And someone gets engaged!

This video is forever saved on YouTube.

This is HOT

2008-07-08T08:16:00.008-05:00

I thought I'd put a little blurb on KSPR about the buff brides bootcamp... (round 2 started today at Doling!)

Symbols of a wedding ceremony? the ring, the church, and the dress? I'm pointing to the ring while talking about it on KSPR News at 10.

*CLICK* HERE ON THIS sad video...at least on my part. Can you believe it, I actually wore make up!!

Getting my butt handed to me at bootcamp...why do I look so angry?

Anyway, today's bootcamp was awesome! And this time, we have 3 guys! So, it's more like BUFF BACHELORS (though one is married). I don't know what we should call it... but it's great! It's not too late to join! It's definitely scary at first, but GINA is really easy to work with.

Join our online community!

Click here to find out how;

it's easier than doing planks, that's fo' sho!

Martha holding up the fort with her strong arms

This video is forever posted on YouTube.

A Calorie Counter's Dream

2008-07-07T07:56:00.006-05:00

...well, I don't know if it's going to be a dream, but I'm hoping it will help me count my 1100 calorie diet!

It's called the Coheso CalorieSmart Handheld Calorie Counter. It's like a calculator and palm pilot all in one! Here are just a few things you can do with it:

Look up calorie and carb information for 35,000 food items for over 250 restaurants and 500 brands. Add up to 1000 new foods and exercises.

Track Calories, Carbs, Fat, Fiber, Sodium and Protein. Input time exercised to find out calories burnt.

Get nutrient information for EXACT serving size that you consume (6 fl oz milk, 1/3 banana, etc). Unit can be set to display metric units for international customers.

Set goals and track progress. Maintain Food and Exercise Diary for 12 months on average. Access todays total food and exercise calories with a single key press.

Use on its own or connect to a Vista or XP PC to view more reports and charts. Uses 2 x AAA batteries (included).

Yes!!! This is exactly what I need. I am so excited about it! I just ordered it and should be getting it within 5 business days. The price? $79 (but free shipping if you order it through Coheso...) If you ask me, it's worth a shot. I'm tired of carrying around my journal. For the most part, it's a pretty good tool, but when I'm lazy or don't want to carry it, it can be bad. Like this weekend, I totally snarfed down pizza because I was too lazy to find out how many calories it had first! :(

Anyway, on Amazon, there have been just 17 reviews for the calorie counter, but the overall gist is that this machine is pretty good. I looked at a few others before deciding to buy this one...

It's in the mail! When I get it, I'll let you know how it works!

Countdown!!!

2008-07-02T13:06:00.004-05:00

Holy bleepers. I'm getting married in 12 weeks. I still need to lose like 30 more pounds. I'd settle for 10. Crap!!!

This will not be a good week for me to weigh in. Very nervous about this week. Hmph.

I did learn something, though. If you're a member of Cox Health, you can actually have Dave Dade help you stay focused without spending an arm and a leg. Our little "thing" is coming to end, but I'm still going to get help through Cox. I can't say enough how wonderful they've been. Dave informed me that I can still check my weight with him for a minimal cost. Sign me up!

And of course, the group fitness. I will definitely be working with Mark Millsap. We did new exercises last week, and I about died. But oddly enough, I really liked it. I still don't like the running as much as I'd hoped, but I'm working on that.

Anyway, that reminds me: THE BUFF BRIDES BOOTCAMP at Doling starts again July 8th. 6 a.m. It's awesome. Gina is returning, and she's going to whip us into shape. The price is less than you'd spend on a TANK OF GAS... and you'll have less JUNK in your TRUNK when it's all said and done. Call DOLING: (417) 837-5900. I'm signing up and I'm trying to get more of my friends to do it, too!

**Also, check out our on-line community: We have a new place where you can get all of our healthy recipes from local restaurants: http://buffbrides.ning.com/forum

Are you tired??

2008-07-01T11:36:00.010-05:00

I am still lagging a bit from doing the morning show all last week, and for some reason, I AM SO HUNGRY!! I mean, I could eat and eat and never stop... but I have been trying to fight off the urge. Last night, though, I ate late. I ate a 100 calorie bag of popcorn, some edamame, and a piece of cheese. I don't think that's terrible, but I was hoping not to eat anything right before bed. Seriously. Help me.

Anyway, I thought this was interesting... if you're lagging in the sleep department, but you need to wake up and go... you should consider this:

Don't skip breakfast. According to David Zinczenko of Men's Health, you'll drag all day and even put on pounds. If you put the right stuff on your plate, or bowl, you'll burn more fat and have enough energy to breeze through the morning.

**Did you know that waiting more than 90 minutes after waking to eat breakfast may increase your chances of obesity by nearly 50 percent!!**

WHAT YOU SHOULD EAT: Eggs and whole wheat toast.

WHY: Eggs are a great source of protein and having them for breakfast sets you up for a perfect day of eating. Saint Louis University researchers found that people who eat eggs for breakfast typically consume 264 fewer calories the rest of the day than those who eat bagels and cream cheese.

WHAT YOU SHOULD EAT: Cottage cheese and berries.

WHY: If you want that energy to last until lunch, leggo the Eggo and the Aunt Jemima. You need a breakfast that will produce slow and steady spikes of blood sugar, not a sudden spike. Try a combo of protein and fiber-rich carbs like cottage cheese topped with berries or two scrambled eggs stuffed into a whole wheat pita.

WHAT YOU SHOULD EAT: Post Original Shredded Wheat

WHY: Breakfast cereals should have at least 5 grams of fiber and no more than 5 grams of sugar per serving. Fiber will help your belly feel full and your blood sugar levels stable. If it's too boring, add strawberries.

WHAT YOU SHOULDN'T EAT: bagel and cream cheese

WHY: At 500 calories and 20 grams of fat, this classic is one of the worst ways to start your day. 60 grams of fast-burning carbs will cause a dip in energy and spike in hunger long before lunchtime. The same goes for croissants, danish, donuts and pancakes.

My Other BFF: David Dade

2008-06-30T09:48:00.008-05:00

We all know that exercise and eating right are both important to any diet. But let's be honest-- you can exercise all you want, but if you're eating like crap, you'll never lose weight.

That's why I want you to meet David Dade, the man behind my meal plans (1100- 1200 calories). Here are some of Dave's words of wisdom that I keep in mind everyday.

You have to change the way you feel about hunger. You're going to be hungry.
You have to think of a diet as a "calorie deficit". It's that simple.
You can eat 1200 calories worth of Twinkies and still lose weight... but it's better to eat nutritional champions.
If you don't like it, don't eat it. (For me, that's dairy.)

"You can work any food into a well-balanced diet," says Dave. "It's about the totality of your diet, not just 'is this good or bad?'"

Here's Dave's bio:

DAVID DADE, RD/LD
Wellness & Sports Nutritionist- CoxHealth Fitness Centers

David earned his Bachelor of Science degree in Dietetics and Nutrition from the University of Oklahoma. He has been a Registered Dietitian for 15 years with his career practice emphasizing wellness, cardiovascular, and sports nutrition. David's interest in nutrition and fitness began with his competitive wrestling and the need to balance weight control and performance nutrition. David believes nutrition and fitness are the cornerstone of health and wellness. He enjoys helping all develop a practical nutrition plan taking into consideration one's current health, lifestyle, and personal goals.

David's credentials include: Registered Dietitian (RD) with the Commission on Dietetic Registration and American Dietetic Association, Licensed Dietitian (LD) with the State of Missouri, Certification in Adult Weight Management, Certification in Child and Adolescent Weight Management, Registered Wrestling Official with Missouri State High School Activities Association (MSHSAA), Certified Coach with the National Federation of State High School Association and National Youth Sports Coaches Association, CPR and AED.

You can email Dave by clicking here. On most days you can find him at the Meyer Center, but he will travel to any of the Cox properties!

Friday Night Lites

2008-06-27T14:31:00.007-05:00

I would've posted earlier in the day, but instead I was eating out for a great lunch with even better friends... and then a light bulb went off-- Aha! I must blog about this place for our Friday Night Lites feature!

We went to The Grotto. Ever been there?

I love that place! Not only can you get cool pizzas with names like Haight Ashbury and 'Uha Pua'a (ooh-ah-pooh-ah-ah), you can also get a calorie count on some of the fresh, less guilty choices.

Today I ordered the Key West Grouper Wrap. At first, I thought, "hmm....a fish sandwich?" But it's much more than that--it is a grilled filet with low fat cilantro lime dressing (wonderful), mixed greens, grilled onions and tomatoes wrapped in a low fat spinach tortilla with either a fruit medley or steamed veggies. **The veggies were AWESOME** There were snow peas, carrots and broccoli in a healthy, but hearty butter-broth. Sooo good.

This is the picture I took with my cell phone. I have no idea why it has a pink tint, but whatever...

Anyway, while the food was delicious, the calorie count was more sweet. On the menu, it said I ate 402 calories and 10 grams of fat.

Having a Food Diary is the Best

2008-06-26T11:17:00.010-05:00

I have good days, and then I have better days.

Sometimes I write in a food journal, and sometimes I don't.

However, I've been doing this for several weeks now, and I'll have to say that I do SO much better when I write in my food journal. Sometimes I'll write in my breakfast and lunch, and then I won't write down my dinner because I know it's under the amount of calories I have left in the day. Nonetheless, writing it down is all about accountability.

I just thought I'd share because I am halfway through my journal. I bought one specifically for this project at Borders for $2.99--a pretty darn good investment. Mine's tiny and flexible, so I take it everywhere.

If I had a scanner, I'd show you a sample page of what I write down... but for the time being, I'll just try to retype what today's journal page looks like:

----------------------------------------------------------

THURSDAY 6/26 1100 calorie intake [*I usually create a little table in my book, but blogger doesn't like it when I try to recreate one in this post.]

FOOD, CAL, SVG, GROUP

yogurt, 100 cal, 1 svg, dairy (4:00 a.m.)

reduced fat cheese pre-cut slice, 50 cal, 1 svg, very lean meat

one boiled egg white, 17 cal, .5 svg, very lean meat

salmon (lox) 1 oz., 35 cal, 1 svg, very lean meat

1 tsp. reduced fat cream cheese, 17 cal, .3 svg, fat

(219) = 881 left

lean cuisine (350) = 531 left, 2 starches/1 meat/1 veggies (9:00 a.m.)

[the following are my daily allowances and where I tally off what I ate/drank... kind of like my "extra goals"]

starch 6: ll
meat 6: llll
fat 2-3: l
veggies 4+: l
vitamin: l
dairy 1: l
fruit 3:
water: ll

**This comes from the "Exchange Lists For Weight Management by the American Dietetic Association and the American Diabetes Association", as given to me by David Dade from Cox**

-----------------------------------------------------------

Anyway, it's not always this precise... but I was making the extra effort because I have more time today to do so. I also track my exercise on the back of the page. Lately, I haven't been getting as much exercise as I need... which could definitely affect my next weigh in. After losing 5 pounds last week, I hope my weight doesn't bounce back. I don't think it will much, but those are my weigh-in concerns this week.

*My challenge to you: Try to track what you eat for a day. You'll be amazed to see how many calories you consumed. I actually just had this conversation with one of my co-workers over her big-calorie breakfast.

On a side note, journaling is what helped Carrie Underwood lose a bunch of weight after American Idol... and she reportedly still tracks her food to help keep it off. Just a little FYI for ya--

Wednesday's Words of Wisdom from Katie Pollock

2008-06-25T11:41:00.013-05:00

I heart Katie Pollock. She a very nice person, but she also cracks me up. Plus, we have a shared love of many-things-Korean. You may recognize Katie because she regularly influences thousands of people via 417 Magazine and Go Magazine. Not only does she write for both publications, she is the newly named editor of 417 Mag. Go Katie!

However, today, she's providing us with some words of wisdom. She actually says she's a terrible example of someone who's had a healthy weight loss, but you know, you don't have to lose 50 pounds to be a good example... afterall, aren't we all struggling/fighting/thinking about being healthier at some point? Weight loss is not always the end goal! Some of us just want to breathe easier or run that 5K...or just fit in our old clothes.

Anyway, the BBB picked Katie's buff brain to figure out what she likes to do for fitness fun--

"I am totally in love with body combat classes at Ozark Fitness," says Katie. "They burn a ton of calories (and seriously wear you out), but they are so much fun, and you feel really TOUGH afterwards!"

Katie likes two websites:

Hungry Girl and Eat Better America

Katie says Hungry Girl takes food you already love and tells you how terrible it is for you! But then they rework the recipes into something that's actually healthy and still tastes really good. "They use a lot of artificial sweeteners, which I don’t really like, but many of the recipes look pretty awesome," says Katie. "My roommate used their tip to bread fish in crunched up Fiber One cereal for a healthy alternative to breading, and she said it was DELICIOUS."

Katie also likes playing around with The USDA's pyramid tracker. She says it's a little labor intensive, but if you have time, check it out: http://www.mypyramidtracker.gov/. She says you enter what you eat, and then it tells you the calorie/nutrient breakdown for every single thing. Plus, she says it gives you all the info compiled for the day. When you do well, it gives you a smiley face! When you don't do as well, it gives you a red frowny face. How funny!

Another big tip from Miss Pollock: basically sticking to 4 things from the grocery store.
1. fresh fruit or veggies
2. cereal
3. peanut butter
4. Lean Cuisines (Overall, she doesn't think Smart Ones or Healthy Choice meals taste as good.)

As for motivation? She keeps her skinny jeans around, just in case.

Thanks, Katie!

Now, here's to a great recipe that reminds me of summer! It's healthy and you can find more just like this on our Buff Brides Ning! Come join us, it's easy to sign up with just an email!

Hawaiian Shrimp (allrecipes.com)
Submitted by: Mina
Rated: 4 out of 5 by 15 members
Prep Time: 30 Minutes
Cook Time: 8 Minutes
Ready In: 38 Minutes
Yields: 6 servings

"Shrimp, pineapple, bacon, cherry tomatoes, and mushrooms are skewered and grilled with a sweet and sour basting sauce for a tropical touch at any barbeque."

INGREDIENTS:
2 pounds medium shrimp, peeled and deveined
2 (20 ounce) cans pineapple chunks, juice reserved
1/2 pound bacon slices, cut into 2 inch pieces
2 large red bell peppers, chopped
1/2 pound fresh mushrooms, stems removed
2 cups cherry tomatoes
1 cup sweet and sour sauce
skewers

DIRECTIONS:
1. Preheat grill for high heat.
2. Thread shrimp, pineapple, bacon, red bell peppers, mushroom caps, and cherry tomatoes on skewers, alternating ingredients. Place in a shallow baking dish. In a small bowl, mix sweet and sour sauce with reserved pineapple juice. Reserve a small amount for basting. Pour remaining sauce over skewers.
3. Lightly oil grill grate. Cook kabobs on preheated grill for 6 to 8 minutes, or until opaque, basting often with reserved sauce.

Burn it off

2008-06-24T09:56:00.009-05:00

For weeks now, we've been talking about bootcamps, running classes, and eating well. But sometimes you just want something more specific to help you lose weight... like, "what do I need to do to burn off this cookie?"

Like today, I was HUUUNNGRY. And, as I mentioned yesterday, things in life are hectic. So, what did I do? I ate.

I ate at Hardee's.

Why? Because it was on my way to where I needed to be. No offense to the home of the six-dollar-burger, but I don't even like that place. What did I order, you ask? A sunrise bacon croissant and a medium order of hash browns. Hell hath no fury like a woman who's crazy-hungry.

Anyway, it set me back nearly six bucks and 800 calories. Holy Be-geezus. Seriously?! I am not proud about this.

BUT, remember, Dave Dade (Meyer Center) said I could lose weight off of 1200 calories of Twinkies if I wanted to (not the healthiest, but it could happen)... so even though I'm ashamed of myself for scarfing down fast food that I don't even really like, at least I have the Twinkies theory on my side.

The road to diet heaven can still be paved with good intentions and Twinkies.

So, this leads me to the point of my post: burning off calories. Here's a list of random things you can do to burn off what you ate, thanks Dave!

60 minutes--

aerobics: low impact 295.4
aerobics: high impact 413.6
stretching: mild, hatha yoga 147.7
basketball: shooting baskets 265.9
basketball: playing a game 472.7
bicycling: leisure, moderate effort 472.7
bicycling: very fast, not drafting 709
gardening: weeding 265.9
walking: (17 min/mi) 224.5
mowing lawn: push mower 325
bathing a dog: 206.8 (I don't know what dog would let you bathe them for an hour)
reading: sitting 59
moving: unpacking 206.8
sleeping: 53.1
standing in line: 70.9
typing: computer, electric or manual 88.6

Anyway, that's a short list of things... makes me want to go stand in a bunch of lines all day long!!

But if you're interested in seeing what you can do to burn off calories, check out one of these websites--

20 Worst Foods

2008-06-23T11:28:00.030-05:00

I was just saying that it's been a few weeks since I've eaten a cheeseburger, and honestly, I really want one. It's not that I can't have one... it's just that I want to make sure I can make it work into my calorie deficit plan.

I'm down to 1100 calories a day... last week, I lost 5 pounds. That is the biggest drop I've ever had in one week, and it is the least amount I've weighed since this whole thing has started. I am actually noticing it a lot more, but I still have a long way to go. Do you know, I recently read in a women's health book that my "perfect weight" is about 100 pounds? You know, I was only kidding when I told Dave Dade at Cox that I wanted to return to my sixth grade weight! But if I follow that book's guidelines, I might actually get there... (not that I would want to.)

Anyway, I need help. I think I'm about to lose my chili. Sleep deprivation, flood problems (my dryer got burned out when my basement flooded last week--do you know what it's like to not have clean underwear easily accessible--ek!), wedding stress, high school reunion planning, and working a second job have about done me in. Today I wanted to go to Mr. Yen's to eat some moo shoo vegetables (said to be very healthy) but instead I settled for a Chinese buff-et up the road-- going that far south from the station just took too much effort from my tired booty. Thankfully, I'm getting ready to go to sleep (working the morning shift @ 3:30 a.m. this week, so maybe I will sleep those calories off??) IF ANYONE HAS ANY MOTIVATION/WORDS OF WISDOM, PLEASE SHARE here or on our ning!

Anyway, I decided to follow that up with the 20 Worst Foods you're not supposed to eat. It's similar to the other lists I've posted here, but now you have even more foods to avoid...

20. Worst Fast Food Chicken Meal: Chicken Selects Premium Breast Strips from McDonald's (5 pieces) with creamy ranch sauce

830 calories, 55 g fat (4.5g trans fat), 48 g carbs

The only thing "premium" about these strips is the caloric price you pay. Add a large fries and regular soda and this seemingly innocuous chicken meal tops out at 1,710 calories.

19. Worst Drink Jamba Juice Chocolate: Moo'd Power Smoothie (30 fl oz)

900 calories, 10 g fat, 183 g carbs (166 g sugar)

Jamba Juice calls it a smoothie; we call it a milk shake. In fact, this beverage contains more sugar than two pints of Ben and Jerry's Butter Pecan ice cream.

18. Worst Supermarket Meal: Pepperidge Farm Roasted Chicken Pot Pie (whole pie)
1,020 calories, 64 g fat, 86 g carbs

The label may say this pie serves two, but who ever divided a small pot pie in half? Once you crack the crust, there will be no stopping. Pick a Better Pie: Swanson's pot pie has just 400 calories.

17. Worst "Healthy" Burger: Ruby Tuesday's Bella Turkey Burger

1,145 calories, 71 g fat, 56 g carbs

We chose this burger for more than its calorie payload: Its name implies that it's healthy. The Truly Healthy Choice: Skip burgers entirely (few at Ruby Tuesday come in under 1,000 calories). Instead, order a 9-ounce sirloin with a side of steamed vegetables.

16. Worst Mexican Entree: Chipotle Mexican Grilled Chicken Burrito

1,179 calories, 7 g fat, 125 g carbs, 2,656 mg sodium

Despite a reputation for using healthy, fresh ingredients, Chipotle's menu is limited to king-size burritos, overstuffed tacos, and gigantic salads—all of which lead to a humongous waistline.

15. Worst Kids' Meal: Macaroni Grill Double Macaroni 'n' Cheese

1,210 calories, 62 g fat, 3,450 mg sodium

It's like feeding your kid 1 1/2 boxes of Kraft mac 'n' cheese. Your Best Option: The 390-calorie Grilled Chicken and Broccoli.

14. Worst Sandwich :Quizno's Classic Italian (large)

1,510 calories, 82 g fat, 3750 mg sodium, 106 g carbs

A large homemade sandwich would more likely provide about 500 calories. Cut the Calories: Isn't it obvious? Order a small—or save half for later.

13. Worst Salad: On the Border Grande Taco Salad with Taco Beef

1,450 calories, 102 g fat, 78 g carbs, 2,410 mg sodium

This isn't an anomaly: Five different On the Border salads on the menu contain more than 1,100 calories each.

The Salad for You: The Sizzling Chicken Fajita Salad supplies an acceptable 760 calories. But remember to choose a noncaloric beverage, such as water or unsweetened iced tea.

12. Worst Burger: Carl's Jr. Double Six Dollar Burger

1,520 calories, 111 g fat

Carl's brags about this, but also provides convenient nutrition info on its Web site —so ignorance is no excuse for eating it. A Simple Solution: The Low Carb Six Dollar Burger has just 490 calories.

11. Worst Steak: Lonestar 20 oz T-bone

1,540 calories, 124 g fat

Add a baked potato and Lonestar's Signature Lettuce Wedge, and this is a 2,700-calorie blowout. Choose with Your Head: The golden rule of steak restaurants is this: Limit yourself to a 9-ouncer or smaller. After all, that's more than half a pound of meat. You won't walk away hungry.

10. Worst Breakfast: Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes

1,540 calories, 77 g fat (9 g trans fat), 198 g carbs(109 g sugar)

Five Egg McMuffins yield the same caloric cost as these sugar-stuffed flapjacks. Order This Instead: The Western Omelet has 654 calories and 44 grams of protein.

9. Worst Dessert: Chili's Chocolate Chip Paradise Pie with Vanilla Ice

1,600 calories, 78 g fat, 215 g carbs

Would you eat a Big Mac for dessert? How about three? That's the calorie equivalent of this decadent dish. Clearly, Chili's customers get their money's worth. Don't Overdo It: If you want dessert at Chili's, order one single-serving Sweet Shot; you'll cap your after-dinner intake at 310 calories.

8. Worst Chinese Entree: P.F. Chang's Pork Lomein

1,820 calories, 127 g fat, 95 g carbs

The fat content in this dish alone provides more than 1,100 calories. And you'd have to eat almost five servings of pasta to match the number of carbohydrates it contains. Now, do you really need five servings of pasta? Pick Another Noodle: P.F. Chang's Singapore Street Noodles will satisfy your craving with only 570 calories. Or try the Moo Goo Gai Pan or the Ginger Chicken & Broccoli, which have 660 calories each.

7. Worst Chicken Entree: Chili's Honey Chipotle Crispers with Chipotle Sauce

2,040 calories, 99 g fat, 240 g carbs

"Crispers" refers to an extra-thick layer of bread crumbs that soaks up oil and adds unnecessary calories and carbs to these glorified chicken strips. Switch Your Selection: Order the Chicken Fajita Pita: At 450 calories and 43 grams of protein, it's one of the healthiest entrees you'll find in a chain restaurant.

6. Worst Fish Entree: On the Border Dos XX Fish Tacos with Rice and Beans

2,100 calories, 130 g fat, 169 g carbs, 4,750 mg sodium

Perhaps the most misleadingly named dish in America: A dozen crunchy tacos from Taco Bell will saddle you with fewer calories. Lighten the Load: Ask for grilled fish, choose the corn tortillas instead of flour (they're lower in calories and higher in fiber), and swap out the carbohydrate-loaded rice for grilled vegetables.

5. Worst Pizza: Uno Chicago Grill Chicago Classic Deep Dish Pizza

2,310 calories, 162 g fat, 123 g carbs, 4,470 mg sodium

Downing this "personal" pizza is equivalent to eating 18 slices of Domino's Crunchy Thin Crust cheese pizza. Swap Your Slices: Switch to the Sausage Flatbread Pie and avert deep-dish disaster by nearly 1,500 calories.

4. Worst Pasta: Macaroni Grill Spaghetti and Meatballs with Meat Sauce

2,430 calories, 128 g fat, 207 g carbs, 5,290 mg sodium

This meal satisfies your calorie requirements for an entire day. Downsize the Devastation: Ask for a lunch portion of this dinner dish (or any pasta on the menu, for that matter), and request regular tomato sauce instead of meat sauce. You'll cut the calories in half.

3. Worst Nachos: On the Border Stacked Border Nachos

2,740 calories, 166 g fat, 191 g carbs, 5,280 mg sodium

The only way you should ever consider eating these is if you're rolling with a crew of eight. Turn away: You won't find a decent option on the appetizer menu. Instead, turn to the Chicken Tacos on the entree portion of the menu; at 250 calories a pop, they make as good a start to your meal as you can hope for.

2. Worst Starter: Chili's Awesome Blossom

2,710 calories, 203 g fat, 194 g carbs, 6,360 mg sodium

Hard to believe that a single onion can wreak so much nutritional havoc, but batter and fry anything and serve it with a rich dipping sauce and your bound to do some damage. Start properly: At Chili's, take a detour to the "Sides" menu and try the Garlic & Lime Grilled Shrimp. 4 shrimp will only cost you 160 calories.

1. The Worst Food in America: Outback Steakhouse Aussie Cheese Fries with Ranch Dressing

2,900 calories, 182 g fat, 240 g carbs

Even if you split this "starter" with three friends, you'll have downed a dinner's worth of calories before your entree arrives. Follow this up with a steak, sides, and a dessert and you could easily break the 3,500 calorie barrier. Front-load: Start your meal with a protein-based dish that's not deep-fried. A high-protein starter helps diminish hunger without putting you into calorie overload. At Outback, that translates to either the Seared Ahior the Shrimp on the Barbie.

Friday Night Lites

2008-06-20T15:29:00.008-05:00

As my friends know, I am a huge fan of Argentina Steakhouse. It is always such a treat to go there, though I don't go there enough! One of my good friends had her rehearsal dinner there, and it was AMAZING.

So, when I ran into Angel Kim the other day, it made me think. Let's do another Friday Night Lites on Argentina Steakhouse! Of course, let me add, the same owners also have another restaurant-- Rodizio Brazilian Grill. I have never been there, but I am going to make it a point to go next week. Why?

Next Saturday, the 28th, Rodizio's is having a Dance Night!! (Yea, dance party!) They will be featuring Salsa, Cha Cha, Cumbia...as well as other types of Latin music.

What a great way to burn off calories!

The event starts at 9 p.m. and goes until 1 a.m. It will be a night of great food, drinks and dancing! And it's perfect for those people who work late on the weekends... (ahem, that's muah)

Anyhoo, here's a recipe that I think you'll love, and it's pretty darn healthy. I think it was a special, so I'm not sure if it's on the menu... however, it wouldn't hurt to ask! If you make it at home, substitute the angel hair for a whole wheat pasta or a "smart" pasta, and you'll be in even better shape--

SHRIMP CONSOMME with julienned vegetables

Ingredients:
2 cups of shrimp stock
4 large black tiger shrimp
angel hair pasta
1/4 cup julienned red or yellow peppers
1/4 cup julienned onion
1/4 cup julienned zucchini
1/4 cup julienned carrots
1 teaspoon paprika
salt
pepper

To prepare:
If using store-bought shrimp stock, add one tablespoon of shrimp stock to 6 cups water or follow directions on package. Boil the shrimp stock, Add angel hair pasta to the boiling stock for several minutes until pasta is tender. Add shrimp. Boil for two minutes or until shrimp are orange-red. Remove from heat. Pour shrimp, pasta and stock into dish. Add vegetables, paprika and salt and pepper to taste and serve.

**On a side note, our NING is kicking butt! We keep getting new members, and we are all discussing healthy things. Come join us! I am so excited about this!**

Eat This Not That!

2008-06-19T11:28:00.017-05:00

I just bought this incredible book called Eat This, Not That!

The author, David Zinczenko, is also the editor-in-chief for Men's Health magazine and has written several other books (The Abs Diet, for one.) Not to be pervey, but it makes me wonder what this guy 's body looks like! (he probably has a beer belly... that's why you don't see him from the waist down!)

Anyway, some of the foods in the book are obvious to me-- don't eat the fried fish at Long John Silvers...eat baked. Yea, yea, I get that. I'm not headless... BUT there are a few good ones that make you think a little bit.

For example, if you go to McDonald's... which one do you think is better for you? A quarter pounder or a premium grilled chicken club?

VS.

It shouldn't really surprise anyone, but the Quarter Pounder without cheese is actually better for you than the Premium Grilled Chicken Club. Why? The calories and sodium intake.

The Quarter Pounder has 410 calories and 19 grams of fat, and 730 mg of sodium, whereas the chicken sandwich has 570 calories 21 grams of fat, and 1720 mg of sodium.

On a side note, I like me some beef. The thing is, my fiance, Jim, will order chicken whenever possible-- just because he sees the word "chicken" and automatically thinks its more healthy than a greasy burger. In fact, I haven't seen him order a burger since he finished his first adventure race (last year.)

Anyway, according to the book, the QP is a good balance of fat, protein and carbs. Pair with with a side salad and an iced tea, and you've got yourself a reasonable meal.

OTHER GOOD PICKS FOR MCS--

Asian Salad with Grilled Chicken and Newman's Own Low-Fat Sesame Dressing: 390 calories, 12.5 g fat, 1630 mg sodium
6 piece Chicken McNuggets: 280 calories, 17 g fat, 600 mg sodium
Egg McMuffin: 300 calories, 12 g fat, 820 mg sodium

NOT- SO- GOLDEN CHOICES:

Caesar Salad with Crispy Chicken and Croutons and Newman's Own Creamy Caesar Dressing: 550 calories, 32.5 g fat, 1660 mg sodium
Filet-O-Fish: 380 calories, 18 g fat, 640 mg sodium
Hotcakes: 610 calories, 18 g fat, 680 mg sodium

ON ANOTHER SIDE NOTE-- I WEIGHED IN THIS WEEK AND LOST 5 POUNDS THIS WEEK. I CRANKED IT UP, WORKED OUT MORE AND ATE LESS. I'LL WRITE ABOUT IT LATER... BUT NOW I'M DOWN ABOUT 15 POUNDS FROM MY HEAVIEST THIS YEAR... AND ABOUT 3 POUNDS HIGHER THAN THE MOST I EVER WEIGHED IN COLLEGE. YIPPEE!!

The Ning sounds scary, but really it's pretty cool

2008-06-17T13:11:00.004-05:00

Since I've been resting from the Bootcamp finale, we here at KSPR have been trying to figure out what to do to get more local people involved with getting in shape...

So, we started a ning! A what? A ning!

It's basically a community board. You sign up (very easy with an email address and a password) and then you can upload your own pictures, start your own discussion boards, and also find encouragement there, etc. etc.

This is YOUR online community. You'll still be able to read my rants about weight loss, restaurant recipes, and local happenings, but you can also hear others' rants, get your questions answered directly, find or give encouragement. It's a group that's yours alone!

I would hope that in time it would develop into a place where local groups could put their announcements, too... you got a race coming up? A cool new class to offer? Put it on the OBB Ning! (Ozarks Buff Brides Ning)

Click here and see what it's all about! Make time for it; we're really going to do it up, y'all!

Aside from that... I need a burger. I haven't had one in 8 or 9 weeks, and I'm on the cusp of caving in... looks like, though, I could cave in without breaking the calorie-deficit efforts!! Here's a recipe that's supposed to be healthy-- it's from eatingwell.com!

This one is low calorie, low carb, low sodium... and it doesn't look like a pile of poo or a hockey puck.

The Inside-Out Cheeseburger

Why put the cheese on top of the burger when half of it just melts off--Instead, form the burger around the cheese so you can char the meat and safeguard the more delicate flavors. Use any mixture of hard or semihard cheeses-Emmentaler and Gouda or Asiago and Parmigiano-Reggiano also pair well.

Makes 4 servings

ACTIVE TIME: 20 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

INGREDIENTS:

1/4 cup shredded Cheddar cheese

1/4 cup shredded Gruyere cheese

1 pound 90%-lean ground beef

1 tablespoon Worcestershire sauce

1 1/2 teaspoons paprika

1/4 teaspoon freshly ground pepper

DIRECTIONS:

1. Preheat grill to medium-high or preheat the broiler.

2. Combine Cheddar and Gruyere in a small bowl.

3. Gently mix beef, Worcestershire, paprika and pepper in a large bowl, preferably with your hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the remaining patties. Crimp and seal the edges closed.

4. To grill: Lightly oil the grill rack (see Tip). Grill the stuffed patties over medium-high heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook or they'll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per side for medium-well. In either case, let the burgers stand for 5 minutes before serving.

NUTRITION INFORMATION: Per serving: 250 calories; 16 g fat (7 g sat, 6 g mono); 74 mg cholesterol; 1 g carbohydrate; 24 g protein; 0 g fiber; 164 mg sodium.Nutrition bonus: Zinc (37% daily value), Calcium (15% dv), Iron (15% dv).

TIP: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

http://www.eatingwell.com/recipes/inside_out_cheeseburger.html

%$#&*!, Ice Cream and a Ning

2008-06-14T07:48:00.020-05:00

I gained a pound this week!

I told Dave Dade (Cox Health) that I think it was because I went to a Cardinals game Wednesday night and had some b-ball food... Mark Millsap (trainer) says it's probably just water. Maybe the sodium in that food made me hold more water--so technically, HE'S SAYING, it's not really a weight gain. I'll take it! Mark says stay off the scale! Probably because he knows if I could, I'd check my weight every hour of every day. Dang-it.

Anyway, I'm going for a big drop this week...a lot of pressure! Believe it or not, I've been running. I probably shouldn't be bragging about it because I'm not very good or fast... but hey, it's something I never thought I'd want to do. I mean, I hated running. Now, I only kinda dislike it. It really clears your head...of course, I'm running very slow and not very far, so I have a lot of time to clear my head. And the biggest thing-- Mark says it's the best way to lose weight!!

Aside from that... here's some interesting info from BB contributor Brad-- it's from eating.health.com. The staff did a taste test on LIGHT ICE CREAMS (where do I sign up??) Click here to read the full article.

Edy’s Slow Churned Strawberry Ice Cream
($5.50 per 1.75 quarts)

The berry flavor here is nice and fresh, and strawberry preserves are swirled throughout. At just 110 calories and 3 grams of fat for a half cup, this one’s a very good deal.

Grade: A+

Breyers Double Churned Cookies & Cream Light Ice Cream
($5.29 per 1.75 quarts)

Breyers light ice cream isn’t as thick or creamy as their regular stuff, but we loved the fluffy texture, especially for only 120 calories and 4 grams of fat per half cup.

Grade: A

Häagen-Dazs Extra Rich Light Dutch Chocolate Ice Cream
($3.69 per pint)

This is a more decadent light ice cream, with 190 calories and 5 grams of fat per half cup. The chocolate is really rich too. It’s a must-have for PMS.

Grade: B+

Häagen-Dazs Low-Fat Dulce de Leche Frozen Yogurt
($3.69 per pint)

Of all of the fro-yo varieties we tried, this one’s the best. We loved the light texture and caramel swirls. One small problem: It’s not superlight on calories—190 per half cup—but it has only 2.5 grams of fat.

Grade: B

Paciugo Mediterranean Sea Salt Caramel Gelato
(Visit the Paciugo website for store locations; cups start at $2.99)

Salt intensifies flavor, and this delighful gelato is no exception. It tastes absolutely sinful—and it nearly is at 160 calories and 4.5 grams of fat for less than a half cup.

Grade: A

Häagen Dazs Brazilian Açai Berry Sorbet
(Available at select grocery stores, $4.99 for a pint)

We love this dense, flavorful sorbet. It packs in a punch of acai berry (which is a little bit like a blueberry and blackberry), and offers you 20 percent of your daily vitamin C needs at only 120 calories and 2 grams of fat per half cup.

Grade: A

PJ Madison’s Kashmir Cinnamon Organic Ice Cream
(Visit PJ Madison’s website for distributors; $3.99 to $4.69 for a pint)

This gelato-style ice cream definitely is a splurge, but if you’re going to go for it, why not pick something organic? This creamy cinnamon ice cream is USDA-certified organic, and the rich texture is completely satisfying. But at 190 calories and 11 grams of fat per half cup, make sure you don’t overindulge.

Grade: A

Oh, and sorry for the mini-hiatis...but I was taking a break to allow myself some time to let the end of the BB Bootcamp sink in. BY THE WAY, OZARKS BUFF BRIDES IS NOW A COMMUNITY!! I'LL WRITE MORE ON THIS LATER... BUT FOR NOW, CHECK IT OUT BELOW--IT'S THE OBB NING!

Find more photos like this on Ozarks Buff Brides

Buff Brides Is now a Community!

2008-06-13T17:19:00.001-05:00

View my page on Ozarks Buff Brides

Buff Brides Bootcamp is Over!

2008-06-10T09:16:00.018-05:00

I was so nervous about the last day of bootcamp because we had to test out--

FLASHBACK:
Eight weeks ago, I had to run 1.25 miles around Doling (which is actually tough in my opinion), see how many sit ups we could do in 1 minute, and hang off a bar while keeping our chin above it.

It was pitiful! I remember leaving the class thinking "how the heck am I going to do this?" In the 10-minute ride home, I had already come up with at least three excuses for quitting. 1. I can't do this because of my work schedule. 2. ooh, I'm volunteering on Monday nights... 3. Sorry, but my kids have a crazy schedule (I don't have kids...)

Anyway, because of this darn blog, I stayed with it. I mean, you can't have a Buff Brides Blog without the Buff Brides Class, right?

Well, it was a good decision. Yesterday, we did the exact same things we did eight weeks ago. I increased my sit ups, increased my hang time, and shaved three minutes off my 1.25 mile run! Woo hoo!

Who knew?! In fact, everyone in the class improved. It was amazing. Eight weeks ago I had no desire to exercise, but now I am really enjoying it!

OH, YEA-- but the best part was the cake tasting after class! Shelley's Catering was there to give us the lowdown on buttercream cake. It was freaking awesome!! In fact, I am considering Shelley for our wedding cake. She's nice, affordable, and most importantly, her cakes taste so darn good.

Another cool thing, all the participants got discounts or gift cards to Mille's Restaurant, Bass Pro, Karl's Tuxedo, J. Howard Fisk Limousines, Salon Elements, and Schaffitzel's Flowers. One girl (Mallory) even won a bag with more prizes!

I had never thought of Bass Pro for weddings, but apparently they have a lot of great locations ( like Big Cedar... the White River Room... in fact, I just remembered that one of my former co-workers had his wedding reception at Bass Pro, and it was very nice! We've also had work functions there.)

Anyway, it was very cool. I should thank Kevin Marquart at Doling for setting this all up and Gina Stidham for being a great instructor! Thanks!! I think this class will be really successful and continue growing. It was a blast!

Which reminds me--THERE WILL BE ANOTHER BUFF BRIDES BOOTCAMP in a couple of weeks (probably in the A.M.) You really don't have to be a bride, but it sure is a lot of fun if you are! We had bridesmaids in there, too... and people who weren't getting married at all. THE CAKE TASTING ALONE IS WORTH SIGNING UP! I will be doing the second class, too, so if you come, you'll see me during my weak moments. (Good times!)

Last night of Buff Brides

2008-06-09T07:52:00.015-05:00

Tonight is the last night for the Buff Brides Bootcamp at Doling. I'm kind of sad--except we do get to have a cake tasting tonight! Neat story... one girl in the class just wanted to be there to get in shape. Turns out, a couple of weeks ago, she got engaged. How cool!

I have been doing so well with the diet, but then last week I saw some pictures of me at my best friend's wedding... I swear, I thought I looked like a hot-pink whale...

I'm glad I saw the pictures because now I have new inspiration to get my ace in gear. I'm pretty happy with the 10 pounds I've lost, but I want more (that should be called POUND-HUNGRY!) Besides, I just realized that my wedding is going to happen whether I look good or not. EEK!

So, here's a little tip to start your week. I'm going to a ballgame this week over at Hammons... I'm already wondering... WHAT WILL I EAT? Before, I'd just call it a "free day"... but not anymore.

Can you guess... which ballpark snack is lower in calories?

A LARGE HOT DOG ON A BUN VS. 1 BAG OF ORIGINAL CRACKER JACKS...

The Low-Cal Winner: Large hotdog

A large hot dog has about 365 calories, compared with 420 calories in just one bag of Cracker Jacks.

Although the hotdog has fewer calories, it also contains more than 3 times the fat (23.5 grams), 45% of your daily limit of saturated fat, and almost 5 times the sodium (1,150 mg) compared to the caramel popcorn. Because the hot dog contains a combination of protein, carbohydrates, and fat, it'll likely fill you up longer than a sugary snack like Cracker Jacks. But for your health, don't make it a staple of your diet. (SPARKPEOPLE: Related Links Beating the Ballgame Binges)

Friday Night Lites

2008-06-06T14:26:00.007-05:00

It's Friday... and you're hungry. Good thing we've got your Friday Night Lites! Today's post features the Chateau Grille, the fine-dining and award winning restaurant at the Chateau of the Lake in Branson.

Miguel Olmedo, Executive Sous Chef, was so kind to give us a healthy recipe...so that if you can't make it to the Grille tonight, you can try to bring the Grille to your home! It may be a little challenging to make this recipe, but I looked up some of the ingredients to give you a head start (who knew haricort meant green beans? Duh!)

Haricort Verte Salad & Shrimp Furikake Black Tea Rice

INGREDIENTS:
Ahit Tuna 6 oz.
Haricort Verte 3 oz. (basically French for green beans)
Chinese Black Rice (cooked) 3 oz.
Shrimp Furikake 1 oz.
Salt and Pepper to taste
Whole Grain mustard as needed
White & Black Sesame Seeds mixed 2 oz.
Sesame Seed oil 2 oz.
Pickled Ginger and roasted red pepper strips for garnish

METHOD:
1. Season Tuna with salt and pepper. Rub a thin layer of mustard of 2 sides of tuna. Press each mustard side
into sesame seeds lightly so seeds adhere evenly to fish.

2. Heat 1 oz. of sesame seed oil in pan to almost smoking.

3. Sear each sesame side until seeds toast about 45 seconds per side.

4. Remove tuna from pan. Place on sheet pan & finish to desired doneness in 350 F degree oven.

5. Add remaining oil to another pan & heat very quickly, toss haricort vertes in pan and toss to coat.

6. Season with salt and pepper add ginger and pepper garnish.

7. To serve, place rice in center of plate.

8. Cut tuna in 1/2 inch diagonally and place standing on sides of rice.

9. Top rice with Furikake then haricort verte.

Buffie of the Week: Tonya Gomas

2008-06-05T10:18:00.006-05:00

Boy, I love this little feature. It's the highlight of my week!

This week's BUFFIE goes to Tonya Gomas!

She had her most recent baby a year ago, and now she's lost close to 58 pounds! Yea! Tonya works in the accounting office at KY3, and apparently she's counting more than just money (get it!?) She's also counting points... read more below!

Not only is Tonya eating right, she's exercising. She gets to the gym with friends every morning at 4:30. "If I can do it with three little girls, no one should have any excuse to work out!!!!!!!!" says Tonya (very excitedly!).

Our Q and A:

MS: How did you gain your weight?

TG: 3 little precious girls!!!!

MS: How long did it take you lose the weight?

TG: When I came back to work on August 8th, I started Weight Watchers hard core and have lost 46 of the 57.6 since then.

MS: How much more til your goal?

TG: 5 lbs until my goal weight at WW, but I would like 5 more than that for a buffer.

MS: What kept you going strong?

TG: The compliments, friends support.

MS: What is the most rewarding thing about it?

TG: Personally feeling great about myself for the 1st time in 33 years!

MS: Do you have any recipes/advice?

TG: “Poor man's Turtle” – everyone needs something sweet and it’s 1 Weight Watchers point!

Ingredients:

56 tiny twist pretzels

56 rolo candies

56 pecan halves/ or walnuts

Directions:

Place pretzels on a cookie sheet. Set 1 rolo candy on top of each pretzel and bake at 350 for 4 minutes. As soon as you remove from the oven, press a pecan/walnut half into each caramel, spreading the candy across the pretzel.

Number of Servings: 56

Nutritional Info:
Servings Per Recipe: 56
Calories: 42.4
Total Fat: 2.2 g
Cholesterol: 0.7 mg
Sodium: 30.2 mg
Total Carbs: 5.2 g
Dietary Fiber: 0.2 g
Protein: 0.6 g

Thanks for sharing, Tonya! If you or anyone you know has a weight loss story to tell, send me an email at msherwood@kspr.com

Slim Down for Summer

2008-06-03T12:45:00.013-05:00

I know I'm getting ready for my wedding, but I just realized, HOLY CRAP, summer comes first!

THE FIRST DAY OF SUMMER IS JUNE 20TH...I'm definitely not bikini-ready--I'm not even sure if I'm tankini-ready! EEK!

On a side note, here's a quick recap: I've been doing the BBB for about four weeks with Dave and Mark... a few more with Gina. Overall weight loss: a little more than 10 pounds.

What's worked: the calorie deficit (1200 calories a day), workouts (Buff Brides Bootcamp @ Doling, Mark's 5 K running class, and 1 workout session with him... plus extra running and aerobic classes on the side.)

Life gets complicated, so I don't always do as well as I want... but I'm not making excuses.

ANNOUNCEMENTS: Doling is going to have another buff brides bootcamp (probably in the AM)... it's open to everyone, and I think I'm going to do it again! I'll keep you posted.

ANYWAY, BACK TO JUNE 20TH... the day you should be bikini-ready... I came across this article in Good Housekeeping today, and I thought it was interesting. It has a new take on dieting for a specific amount of weight loss in 7 days!

Slim Down (a lot) for Summer

Make friends with your swimsuit! This seven-day diet plan will shape you up by June — even if you have plenty of pounds to lose. Did someone say beach season?! Your first response may be to book a fast flight to Siberia, where no one dares to leave the house with arms bare, legs bare, and no sweater to disguise the extra belly bulge. But this year, consider a new possibility: that by the time swimsuit weather arrives, you'll be ready. Really. This unique plan lets you customize your meal choices, exercise habits, and calorie intake to match your personal diet goal, whether it's five pounds you're looking to lose or 20.

Note: Repeat meals plans (in any order) for the next five weeks. Be sure to take a multivitamin and a 250-400 mg calcium supplement daily. Water, diet soda, and coffee are allowed in unlimited quantities.

The meal plan listed under 15 Pounds to Lose is designed to take off 15 pounds in six weeks. If you're aiming to drop only five or 10 pounds, add in the extra foods listed under the appropriate categories. Twenty or more to lose? Follow the 15 Pounds to Lose meal plan, and check out our mega-calorie-burning exercise program, The Procrastinator's Summer Slim-Down.

Breakfast:

15 Pounds to Lose

Ham-and-egg sandwich: Inside 1 split, toasted English muffin, layer 2 thin extra-lean ham slices (1 ounce) and 1 egg, fried or scrambled (in nonstick skillet coated with butter-flavor cooking spray). 4 ounces calcium-fortified orange or grapefruit juicE

10 Pounds to Lose

1/2 grapefruit sprinkled with 1 teaspoon sugar

5 Pounds to Lose

1 pear

Lunch:

15 Pounds to Lose

1 whole-wheat pita stuffed with 1/4 cup hummus, 3 slices tomato, 1 slice red onion and salad greens 1/2 cup calcium-fortified low-fat cottage cheese 1 apple

10 Pounds to Lose

4 vanilla wafers

5 Pounds to Lose

3/4 cup fat-free frozen yogurt (100 calories per 1/2 cup)

Dinner:

15 Pounds to Lose

Honey-mustard chicken: 6 ounces roasted skinless chicken breast, sliced; drizzled with a mixture of 1 teaspoon Dijon mustard, 1 teaspoon honey and 1 teaspoon balsamic vinegar. Toss 1 small tomato, diced; 1/2 cucumber, diced; 1/4 cup chopped onion; and 1/4 cup crumbled feta cheese. Sprinkle with 1/4 cup croutons and red wine vinegar.

10 Pounds to Lose

1 small (1 ounce) whole-grain roll

5 Pounds to Lose

1 small (1 ounce) whole-grain roll 1/2 cup canned pineapple, packed in juice

**There's a WEEK worth of food, but it's too long to add to this post. Read the full article. Oh, and I'm not ure this would be approved by Dave Dade, but this was written by Delia A. Hammock, M.S., R.D., Good Housekeeping Research Institute... and one more thought: who eats just four vanilla wafers for lunch? Talk to me again a couple of weeks before the wedding.

Buff Brides Investigation: We Dig Deep!

2008-06-02T00:48:00.009-05:00

Okay, we didn't dig anything... but someone did! This is from BB reader Ashley Hutchens (thanks Ashley!)

It's a story out of Cleveland that tests all of those low-cal/low-fat restaurant menu items. Can you guess what happened? A TV station tested out the diet menu items and found out they stink. Are you surprised? I am and then again, I'm not... I'm more concerned with WHAT THE HECK AM I GOING TO EAT THEN???

Read on--

This is from WEWS in Cleveland:

CLEVELAND -- People making an effort to consume less fat and calories might choose restaurants that make it easy to tell exactly what they're eating. Many restaurants have fat and calorie information printed on the menu.

But when NewsChannel5 put several restaurant menus to the test, some of them didn’t pass.

WEWS identified national chain restaurants that advertise low-fat and or low-calorie menu options.

Working with NewsChannel5's Scripps sister stations in seven cities across the country, investigators bought items off the low-fat, low-calorie menus at Macaroni Grill, Chili's, Applebee's, Cheesecake Factory and Taco Bell.

Next, they placed each sample in a Ziploc bag, labeled it and packed it on ice in a cooler. Then they shipped the samples overnight to Analytical Laboratories in Boise, Idaho.

Once the food arrived, lab technicians unpacked, logged and weighed each sample. Then to simulate how a body digests food, the lab put each sample in a food processor. Next, the chemists mathematically determined the amount of fat and calories in each serving.

Some of what they found was surprising, NewsChannel5 reported.

Investigators asked registered dietician Lisa Cimperman from University Hospitals to analyze the findings. She said she is convinced these discrepancies are enough to mess up anyone's diet plan.

"I'm an informed consumer, but yet this is telling me that the information that I have is incorrect," said Cimperman.

One of the worst offenders in the test was Chili's guiltless grilled salmon, investigators reported. The menu says it has 480 calories and 14 grams of fat. According to the lab, the sample had 664 calories and more than 35 grams of fat.

Another offender was Macaroni Grill's pollo magro skinny chicken. It's supposed to be 500 calories and 6 grams of fat. But with the huge piece of bread that was tossed in, the results showed twice the calories and eight times the fat. Cimperman said that's almost an entire day's worth of fat for a woman.

Chili's also made the top five offender list for its guiltless black bean burger. The menu says it has 650 calories. But the lab test came in at 770. The menu says the burger has 12 fat grams, but in the test, it was more than 32.

Taco Bell fans might be surprised to learn that the Fresco grilled steak soft taco did not score well. The menu indicates it has 160 calories and 4.5 grams of fat, but the test showed 263 calories and more than 19 grams of fat. Taco Bell's Fresco bean burrito has 330 calories according to the menu. The lab test showed it came in under that at only 290. The problem was the amount of fat. The menu indicates it has 7 grams of fat, but lab tests showed it had more than 19 grams of fat.

Taco Bell officials strongly disagreed with the results of the test. Its corporate office said the results "do not reflect the actual calorie and fat counts in our Fresco products." The company also said the way it was tested is "not scientifically or statistically valid."

The company that owns Chili's and Macaroni Grill, Brinker International, told Scripps in a written statement that they apologize to their valued guests and they "strive to ensure nutritional information is accurate."

Out of the 23 items tested from various chains, 18 of the items were higher in fat and 16 higher in calories. None of the restaurant chains was willing to respond to the investigation on camera.

Body Fuzion

2008-06-01T10:21:00.004-05:00

This workout is probably one of the best out there. Take a look:

Hey, we all need a little humor to get through this!

Friday Night Lites

2008-05-30T11:28:00.017-05:00

It's Friday Night... and you know what that means! Time to eat!

Friday is my favorite day of the week because that's the day when I fudge a little bit on the diet. Every Friday I weigh in over at the Meyer Center. My other BFF, Dave Dade, tells me how much weight I gained or lost. (P.S... I lost 3 pounds this week!) Woo hoo! After the weigh-in, I allow myself something I love. Hey, there's nothing wrong with fried chicken at 10:30 in the morning!!!!

Anyway, I've also got a funny story about my ego-inflating weight loss: Today before work, I stopped at the bank. A teller named June asked, "Are you the girl on TV?" I said, "Yes." (I mean, I guess I'm the girl... she could be mistaking me for Margaret Cho or something.)

Then she said, "I thought it was you, but you've lost a lot of weight!" Oh snap!

I almost jumped over the counter to hug her! I've now decided to spend much more time at the bank.

ANYWAY, MOVING ON...

It's time for Friday Night Lites!

Normally, we feature a local restaurant, but today, we're featuring a local woman who writes about food, food and more food--This is Glenna, and she's a respiratory therapist, freelance writer, former owner of a cake decorating/catering company (A Piece of Cake), former convention and banquet planner, and oh, a blogger. Check out her blog, A Fridge Full of Food and Nothing to Eat.

Anyway, today we're using one of her recipes that looks great...and turns out to be pretty healthy!

Lemon Chicken Scallopini Redux
Recipe by Glenna Anderson Muse

Ingredients:
4 5 oz. chicken Breasts, skinned, boned, and pounded thin
2 egg whites, beaten
1/2 package Kay's Naturals Protein Chips in Lemon Herb flavor, or similar protein chips
1 Tbsp Olive Oil
2 cups chicken stock
Juice of 1 lemon
2 Tbsp. Cornstarch
2 Tbsp. capers
4 oz. mushrooms, sliced
1 Tbsp Bacon Pieces (Hormel)
4 handfuls fresh spinach

Directions:
1. Place 1/2 package of Protein chips in food processor or blender and process until powdery.

2. Rinse and pat dry chicken breasts. Place between two pieces of wax or plastic wrap and pound to 1/4" thickness with blunt side of meat mallet or rolling pin. Pat dry with paper towels again.

3. Wet breasts in egg white and then dredge in protein chips powder. Set aside and let rest for 10 minutes. Wipe any remaining olive oil out of pan with paper towel.

4. In a small bowl, whisk together chicken stock, lemon juice, and cornstarch. Set aside.

5. Heat olive oil in heavy bottomed skillet over medium heat. Brown each chicken on each side, approximately 3 minutes per side. Remove from pan and place in warm oven.

6. Into same skillet, pour chicken stock mixture, capers, mushrooms, and bacon pieces. Whisking constantly, let come to a bubble and thicken. Place chicken back in pan and turn to coat in sauce.

7. Serve over handful of fresh spinach.

Serves 4.

Per serving:

Calories: 302, Protein: 57, Carbs: 13, Fat: 8, Fiber: 4

For the cauliflower, slice into 1/2" pieces. Place onto a shallow lipped bowl or platter with a slight amount of water. Microwave for 1 minute. Let cool. Dredge in egg white and protein chip powder or bread crumbs and saute until browned. Cover with sauce.

Buffie of the Week: Nancy Simpson

2008-05-29T10:29:00.004-05:00

Many have heard her voice... but they should take a look at her beautiful face! Nancy Simpson has a big voice over at KTTS, but today, she's our Buffie of the Week!

Nncy has lost 70 pounds and has maintained it for several months now. With a full-time job and little munchkins running around, Nancy is a very busy woman... but it seems she's made a lot of time for herself to become more healthy. Yea!

Here's our Q & A:

MS: Why did you decided to lose weight?
NS: It started when my doc told me I wasn't feeling good because I was eating CRAP. He was direct, and he was right. He gave me a list of things that were likely irritating my stomach. I started THAT day. Nothing fried, no fast food and no junk. Immediately I felt better and haven't looked back since.

MS: How long did it take?
NS: Over the course of nine months, I lost 70 pounds and have maintained for six months. It wasn't until a couple months ago I started working out. I felt that I had come this far, why not feel (and look) even better. It's been amazing! My skin, hair and nails have never been healthier either!

MS: What does your husband think?
NS: My husband decided Taco-Bell for dinner every night was starting to be a bad idea. After ballooning to 350 pounds, he decided to join the bandwagon and got onto Nutrisystem. He has lost 150 pounds (more than what I weigh now!) and found out last month he won the 2008 Nutrisystem nationwide contest! I'm so proud of him.

I have been heavy my whole life, and it's an amazing thought that my kids will never really know that side of me or my husband. They're our 'police'! Stone will say "That's not skinny food!" if my husband takes a bite of something. They also love grilled chicken, sliced apples and yogurt. And they hardly ever (they're still KIDS) beg for McDonald's.

MS: What's the best tool that helped you lose weight?
NS: I feel the biggest weight-loss tool for me was cutting out dairy. When you take out cheese, milk, sour cream and ranch dressing, you cut A LOT of calories and A LOT of fat. I've adapted to soy milk and soy cheese. I won't say I love it, or that this has been an easy road--far from the truth. But when I look in the mirror, I see ME. NOT fat Nancy.

MS: What do you eat:
NS: Breakfast...Four eggs whites and toast with a little butter or a bowl of reduced sugar Frosted Flakes and soy milk.

Lunch...A pouch of plain tuna and microwaved steamed veggies. Some applesauce or cocktail fruit. Baked chips...(I eat a little all day long.)

Dinner...Grilled chicken, turkey sandwich with mustard or mini tacos with baked tostado chips and turkey-meat. Maybe some rice, some baked chips, or a plain baked potato.

Behind the Buff Brides Bootcamp: Gina Stidham

2008-05-28T13:25:00.002-05:00

I have been working for several weeks with some awesome professionals, and I thought it would be appropriate to let you know a little more about them. Gina is first up... we only have two more weeks left of the BBB. Boo! And that's only because she extended the class for us! Without her, I wouldn't have had the courage (strength is a whole other issue) to take Mark's running class.

Instructor: Gina Stidham

How I know her: Buff Brides Bootcamp at Doling Family Center

Official title: fitness instructor

How long she's been teaching: 1 year, though she's taken all sorts of classes for about 16 years.

What she teaches: group strength, which is a class that teaches how to use free weights like dumbbells and barbells. "We also use bands, fit balls, and medicine balls," says Gina. "It’s a great way to tone your body in a class setting." She also teaches bootcamp and beginning running at both the Doling Family Center and Cox Fitness Center in Republic.

Why she started teaching: "I had been taking several classes at the Cox fitness Center in Republic for at least two years when my favorite class was dropped," she says. "I had been talking about getting my certification since I spent so many hours at the gym anyway, and it all just fell into place."

How to take one of her classes: Her classes are open to anyone who belongs to the gym(s) where she teaches. She teaches modifications, so anyone can do the exercises, no matter what level. "Anyone should expect a good workout in my classes," says Gina. "I try to make sure that the environment in class is open and friendly, not intimidating at all. I want everyone to feel comfortable. I don’t want a class to be easy, but I don’t want the class to be so difficult that you won’t want to come back."

If you ask me, I'd take classes from Gina again. She pushes me when I really need it (Don't walk up the hill... run!!! If you're going to walk, at least do it downhill!)

The class that we've had has been hard but definitely not intimidating... all the girls in our BB class have asked about her schedule. If you're interested in her classes in Republic, call 269-1910. To reach Doling, call 837-5900.

Friday Night Lites

2008-05-23T00:40:00.008-05:00

Time again for KSPR's *Friday Night Lites*-- Has the week gone by that fast??

Anyway, in case you've missed the last few Fridays, this is where we feature something healthy from a local restaurant!

Today's feature is from WannaGetta PIZZA in the Kelly Plaza on the Medical Mile. The owners are fully aware about their location, and hence realized the need to make healthy pizza! No, it's not an oxymoron!

I found out about these guys through someone at the Meyer Center. One phone call later, I found out about the thin wheat crust, the hand-torn lettuce, and the Weight Watchers special!

**WW Special: If you order a small veggie lovers pizza with a salad topped with fat free Italian salad dressing... you're looking at 8 points! Not bad!The owners have been so gracious to give us one of their favorite and healthy recipes...

Spinach Salad

3 oz Fresh Baby Spinach

Sprinkle Part Skim Mozzarella Cheese

1/2 cup Diced Pear Chunks

1/4 cup Dried Cranberries (Craizens)

1 oz English Walnuts

1 oz Lean Bacon Pieces (warmed in Microwave for 10 seconds)

2 oz Sassy Sue's Sweet Celery Seed Dressing (available at WannaGetta PIZZA), call 885.0001

Buffie of the Week: Amber Pedersen

2008-05-22T08:38:00.011-05:00

KSPR's Buffie of the Week goes to a Springfield woman who's lost more than 60 pounds after having her little girl, Autumn (see her cute face below!)

Amber Pedersen says she's trying to get in shape for a trip to Hawaii... and it looks like she's going to be one hot mama when she gets there!

Amber and hubby Erik

MS: How did you lose the weight?

AP: Diet and exercise (lots of exercise)

MS: What kind of exercise?

AP: I rotate pilates and firming exercises, and I do cardio daily. I was using an elliptical, but it broke. Now I jog about 1.7 miles daily.

MS: How long did it take?

AP: It has taken me 5 1/2 months to lose the 61 lbs.

MS: What was your motivation?

AP: My motivation has been my vacation to Hawaii this summer. I wanted to look good on the beach.

MS: What was the most difficult part?

AP: The most difficult part is patience. It takes a lot of time and effort.

MS: What can you NOT live without?

AP: Booze, alcohol is high-calorie and is loaded with sugar, but it is the only thing I refuse to quit.

MS: Do you have any recipes or advice to share?
AP: My advice would be just to work hard and stay patient. It gets really frustrating, but the results will start to show and then you will realize all of it paid off.

Daughters Lexi and Bliss

**Amber mentioned she likes her some alcohol. No harm there... do you know that even after the Adventure Race, they serve their runners beer? Here is a t-shirt from one of my favorite places in Lawrence, KS (home of the KU Jayhawks!) It's from Free State Brewery--I swear, every KU student had one of these shirts:

However, BEER IS NOT THE BEST THING FOR THE DIET! Even if you can finish the Adventure Race!

According to SparkPeople, here's how the alcohol hierarchy shapes up:

Wine: The Most Diet-Friendly Choice
If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium or fat. This is true for both red and white wine, from Merlot to Chardonnay. Sherry, a sweet, fortified wine runs a bit higher with 32 calories per ounce but it is usually served in smaller portions as an after-dinner drink.

Wine (per 5 oz. serving)
Chardonnay: 100 calories, 2 g carbs
Pinot Grigio: 100 calories, 2 g carbs
Zinfandel White Wine: 100 calories, 2 g carbs
Cabernet Sauvignon: 100 calories, 4 g carbs
Merlot Red Wine: 100 calories, 4 g carbs

Hard Liquor: Easy on Your Diet
Hard liquor is higher in calories per ounce than wine, and is often mixed with soda, which increases the calorie count. If you’re going to drink liquor, use calorie-free mixers like diet soda or diet tonic water. One shot glass or mixed drink will contain about 1.5 ounces of hard liquor. Here is the nutritional information for some favorites, based on one ounce:

Hard Liquor (per 1.5 oz. serving)
Vermouth: 64 calories, .4 g carbs
Coconut Rum: 77 calories, 8 g carbs
Beefeater® Gin: 98 calories, 0 g carbs
Rye Whiskey: 104 calories, 0 g carbs
Scotch Whiskey: 104 calories, 0 g carbs
White Rum: 104 calories, 0 g carbs
Vodka: 104 calories, 0 g carbs
Cognac: 104 calories, 0 g carbs
Tequila: 104 calories, 0 g carbs
Gilbey’s® Gin: 119 calories, 0 g carbs

Beer: Raise Your Glass with Care
Beer is the next best choice for dieters with, about 150 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an over sized beer mug.

Beer (per 12 oz. serving)
"Light" Beer: 108 calories, 6 g carbs
Draft Beer: 144 calories, 13.2 g carbs
Lager: 168 calories, 13.2 g carbs
Ale: 216 calories, 13.2 g carbs

Liqueur: Small but Potent
Sometimes the words "cordial" and "liqueur" are used interchangeably since both drinks are flavored, very sweet and often served as (or with) dessert. Liqueurs can be served alone, over ice, with coffee, or mixed with cream or other mixers. Adding mixers will increase the calorie and fat content of your drink. Whether served alone or in a cocktail, one liqueur serving is about 1.5 ounces. While tasty, liqueurs pack the most calories per ounce, so enjoy them sparingly.

Liqueur (per 1.5 oz. serving)
Chocolate Liqueur: 155 calories, 17 g carbs
Mint Liqueur: 155 calories, 17 g carbs
Peppermint Liqueur: 155 calories, 17 g carbs
Strawberry Liqueur: 155 calories, 17 g carbs

If you budget your calories carefully, you can safely afford to have a drink or two on a special occasion. But beware—drinking loosens your inhibitions and may make you eat without thinking. From a health standpoint, calories aren't the only thing to consider. Practice moderation (no more than one drink daily for women and no more than two drinks daily for men) and consider other potential health benefits of different types of alcohol. Most health experts recommend the following hierarchy: choose red wine over white wine; choose wine over beer; choose darker beers over lighter beers; and choose beer over liquor and liqueur.

Some people will say that rum and diet coke is the best drink with just 65 calories.

And, according to Dottie's Weight Loss Zone, which is a great resource for Weight Watchers Dieters, the worst alcoholic drinks in terms of calories are margaritas, Mudslides, Long Island Iced Teas, White Russians and piña coladas.

According to Dottie, an 11 oz. margarita contains 550 calories. A Long Island Ice Tea can tack on more than 750 calories! Yikes!

Walk it off TODAY! UPDATE

2008-05-21T10:49:00.014-05:00

**UPDATE on bottom about walking groups**

Workers across Missouri will be walking off some of their lunches today for National Employee Health and Fitness Day. It's happening in Jeff City, from 11 a.m. to 1 p.m. Why not do something, too?

The event is held every year to highlight the fact that healthy employees create a stronger, more productive workforce. “We urge Missourians to be physically active every day of the year, but on National Employee Health and Fitness Day we especially want to emphasize the importance of a healthy work force,” said Jane Drummond, director of the state health department. “Employees who are physically active not only improve their own health, they help create a healthy economy.”

Chronic disease rates are higher in Missouri than in much of the rest of the country. The state ranks 9th in heart disease and 7th in stroke when compared to all 50 states.

Egads!

Employees in Missouri also have higher-than-average rates of absenteeism from their jobs due to chronic disease.

**UPDATE** Join CoxHealth Fitness Centers and get healthy by walking! Free to the community. Bring your friends, it’s so much more fun to do it together.

Cox North—Monday 5:30 p.m.
The Meyer Center—Monday 4:00 p.m.
The Meyer Center—Tuesday & Thursday 8:00 a.m.

I heart Bootcamp. Who knew?

2008-05-20T09:59:00.023-05:00

I really didn't think I was going to make it through the Buff Brides Bootcamp when it started six weeks ago. I was coughing up weird stuff, I was getting dizzy after every run, and I was seeing stars...

But these days, I'm really just out of breath. Which is good. I'm getting my heart rate up, and I'm getting stronger.

I've shared my progress on the blog, but I just think it's a good time to reiterate how much you can improve in just a few short weeks. I feel so much better about myself, and I can tell in my clothing that my body is changing. Plus, the scales are showing the difference.

On that note, a lot of you have been asking about the people who are helping me get in shape.

Gina Stidham is my Buff Brides instructor at Doling. She also teaches a bootcamp in Republic from 6pm to 7pm on Tuesdays and Thursdays. You can try 837- 5900 to reach her at Doling.

Mark Millsap is my trainer at Cox North. He teaches a number of group fitness classes, including a training session for the Adventure Race, duathlon and triathlon training, and the Women's 5K. He also leads a bootcamp. Call Cox North Fitness at 269-3282 to reach Mark.

Dave Dade is my dietitian. He comes up with a nutritional (but yummy) meal plan. He tells me how I can exchange certain foods for others, and tries to give me tips on how to make this a life change. He also weighs me every week... did I mention how great Dave is? Call him at the Meyer Center at 269-5500. He will also travel to other Cox facilities to meet you.

Anyway, some time at a later date, I'll write up a little more on each of these wonderful people. In the meantime, I can't say enough about group fitness. It really is better (in my opinion) than just trying to do it on your own. I've met some really cool people in my classes, and I really like it.

HERE'S A LIST OF EXERCISES WE DID AT THE BBB MONDAY:

On a side note, on Sunday, Jim and I attempted to complete the exercises from the last list (posted here.) This morning he told me that he's still sore! I told him it was because he was weak!

warm up (stretch, windmills, jog in place)
1/2 mile run (we ran around Doling Park)

**next exercise, find some outdoor steps**
jump ups on steps (for 45 seconds--either step up, then step down on one step, like you would in an aerobics class... or jump up and down on one step if you need more of a challenge)
run steps/stairs (do that for a minute)
**repeat this combo 3 times)**

side lunges with overhead press (this is the closest pic I could find... but imagine using 5 to 8 lb. dumbbells overhead and pulling down both arms), 3 sets of 10

plie (plee-ay) squats on toes. Stand up straight and squat down while on your toes. Do 3 sets of 10.

dips with leg extensions (click here for video)

ski jumps, 3 sets of 10
jumping jacks, 3 sets of 10
slow push ups-- 10 (go down half way, go down all the way, come up half way, come up all the way), do two other sets of girly push ups or regular push ups
planks, hold for 1 minute
crunches

WOMEN'S 5K TRAINING CLASS

2008-05-19T10:31:00.004-05:00

courtesy www.palmbeachpost.com

I never thought I would do this, but I've felt more inspired these last few weeks to try something that, until now, I've never had an interest in doing. RUNNING.

It's always been hard for me to run unless it was for a reason-- and really, let's face it. There's rarely a reason. But, I also have a running-phobia. I don't like to run with someone else who is faster than me (basically, everyone.)

FLASHBACK, 1995. The Year I Broke Up With Running:

It was my first track meet. I was running the 400. (Eh, Coach, that's like, once around the track, right?) Anyway, I was also playing softball that season, so I had barely even been to track practice, and I definitely had never run the 400 before. (I'm foreshadowing trouble here.)

Before the race, I say to my track friends, "I've never done this before. What do I do?" They respond,"Oh, just run as fast as you can. It's kind of like a sprint, but not really."

Whatever that means.

The race starts. I took off. Basically, I blew everyone out of the water until about the half way point. Then I started slowing down... WAY DOWN... so far down...that I might as well have been walking... and eventually everyone passed me. I came in a distant last, and my psuedo friends all made fun of how I took off like a torpedo and came in like a turtle.

The worst was that my mom got off work early to watch.

It was awful.

At the time, it was one of the most embarassing moments of my life. In fact, I would say it still holds a spot on the overall list.

I ran one more 400 and came in 3rd, but I hated that stupid race. I hated my coach for making me run it. And I hated track.

FAST FORWARD TO 2008:

I'm still a little freaked to run. No joke. If I'm with a group, I start getting a little panicked with people start passing me. My brain starts going a mile a minute, but my legs just won't move any faster. I would rather quit then come in last...

However, times are changing.

Recently, I've just been embracing being last! I'm not on the fast track anymore, and I should be proud of myself for trying. Besides, it probably wasn't the track meet that freaked me out, but those heinous girls who made fun of me. And I'm over them, so I'm over my total fear of running.

Oh yeah, which reminds me... the whole reason for this post: I'm going to try to run a 5K. My trainer, Mark Millsap, says running is one of the best things you can do to lose weight, so I'm going to try it. Again.

He teaches a class, just for women, to help them get up to speed... and in the end, they run the Women's 5K in July. He says most of the women in the class can't run a mile. So, this is right up my alley.

JOIN ME!

WOMEN'S 5K RUN TRAINING BEGINS MAY 22ND:

Thursdays @ 5:30 p.m., meets at Cox North, led by Mark

Saturdays @ 8:00 a.m., meets at The Meyer Center, led by run coach Bill Drummond

Each is an 8-week session

Mark and Bill provide weekly motivation and fitness tips

Cost: $25 for members of $65 for non-members

To register, call: 269-3282

Week in Review #5

2008-05-16T17:14:00.013-05:00

Well, it's been another week of fighting fat... and this week I thought I was in for a world of hurt'n. I started out the week rather poorly-- didn't want to eat right (I blame Mother's Day for starting me down a path of destruction), could barely muster any energy for the workouts, and filled-in on the morning show three days (I was waking up at 2:45 a.m.).

So, everything was out of whack.

However, I persevered... and in the end, I lived up to this week's pressure.

I'm down 2 L-Bs. That means I'm down about four pounds from the time I started eating my new 1200 calorie diet... and about 8 pounds since I started the BBB.

Eating has so much to do with it. You can work out all you want, but in the end, if you're not eating right, your butt will still be apart of your back. THANKS goes to DAVE for another encouraging week of eating nutritional champions! I am trying really hard not to disappoint him. Again, it's about the accountability. It really works!

Here's what apparently worked for me this week: Worked out three times (twice with Mark, once with Gina) and tried to eat no more than 1200 calories a day. I drank lots of water, too.

*on a side note, I cheated during lunch Friday, but that is my designated day to cheat a little.*

Also, I recently became obsessed with a new salad. It's basically a knock-off from the Mudhouse in Downtown Springfield. (It costs five or six bucks if you order it... still worth it, but I'm trying to save money.)

It's the Strawberry Fields salad. At first, it DID NOT SOUND GOOD to me AT ALL. But then my friend Missy recommended it, so I tried it. It is so delicious...and it made me sorry I hadn't tried it sooner. It also appeared to be very simple to make.

Here goes the recipe: KNOCK-OFF MUDHOUSE STRAWBERRY FIELDS SALAD

as much salad mixed with baby spinach as you want
2 Tablespoons reduced-fat feta cheese
1 Tablespoon mandarin oranges
1 Tablespoon chopped walnuts
3-4 strawberries, sliced thin
1 T poppy seed dressing (I could only find the regular kind at the store, so I only used a tablespoon and dipped my fork into it)

Mix and enjoy! Even Jim loves it...

The salad above is roughly 285 calories. Food Exchanges Used: vegetables (lettuce/spinach), fat (walnuts, dressing), fruit (oranges, strawberries), meat (feta). If you need more nutritional info for the salad, go to http://www.calorieking.com/ for help.

Of course, you can add or remove ingredients. If I wasn't watching calories, I would definitely add more walnuts, cheese, and dressing. However, the salad is sweet on its own, and you really don't need a lot of dressing. I don't even use a whole tablespoon of dressing when I eat this salad because it's that good without it! It's a very good combo of sweet and salty-- the fruits blend really well with the walnuts and cheese... oh, my mouth is watering just thinking about it.

Friday Night Lites

2008-05-16T03:45:00.018-05:00

It's Friday night, and you're headed out for the weekend... Where are you going to go?? Let KSPR help!

Today's Friday Night Lites feature is: Mijuri!

courtesy 417 Magazine

Mijuri is one of my favorite places to eat. The sushi is so unique, so affordable, and so dang yummy. And let's not forget the service! As BBB contributor Brad puts it, "They immediately make you feel welcome when you come right through the door." My thoughts exactly!

courtesy Go Magazine

Arthur Coats, the executive chef, was very kind to give us a healthy sushi recipe for you to try at home. However, last week Jim and I went there three times! (So much for saving for the wedding!)

Mijuri's little claim-to-fame is that the people there have been influenced by other great people in the food world. They are currently just two degrees of separation from one of the most famous sushi chefs on the planet (think IronChef.)

Anyway, DON'T BE SKIRRED (scared)! You can make sushi!! It's uber cool and everybody's doing it...think of how impressed everyone will be with your mad-sushi skills.

Oh, and this one has sweet potatoes inside (and we all know that's one of the best things you can eat! Click here if you have no idea what I'm talking about.)

Here's a healthy and non-fishy sushi recipe... you can also order it off the menu.

Mijuri's Garden Roll

Main Ingredients:
asparagus, sweet potato, and avocado

Things you will need:
1. Bamboo mat wrapped in saran plastic wrap
2. Sharp knife
3. Bowl of water
4. Cutting board
5. Ginger and Wasabi
6. Plate for eating and decorating
7. Nishiki short grain rice or any short grain rice
8. Sushi vinegar
9. Sugar
10. Nori (seaweed paper for sushi)

Nori, rice, wasabi, and ginger can be bought at the Seoul Market on Campbell, 881-2311, or the Asia market on Glenstone, 883-9272, along with all utensils, plates, and knifes. Just tell someone at the store what you're making, and they'll help you!!

Directions:
1. Prepare one and a half cup of rice
2. After cooking, remove rice into flat pan and sprinkle a 3:1 ratio of sushi vinegar and sugar. (3 parts vinegar and 1 part sugar)
3. Cool rice for 10 min and turn rice and let cool for 5 min.
4. Boil asparagus
5. Saute or pan fry sweet potato into 2 strips. (Strips are about pencil size)
6. Peel and cut avocado into pieces
7. Lay half sheet of nori (seaweed paper) vertically
8. Place a tennis ball size of rice on the nori covering only 3/4
9. Flip nori with rice facing down and the non-covered nori facing you.
10. Place ingredients in the middle. (asparagus, sweet potato, and avocado)
11. With you fingers grab the extra nori facing you and fold over to pull in all the ingredients, removing all the air in the middle continue rolling with your hands until the roll is rolled all the way.
12. With bamboo mat on top of roll, gently press with both hands to form and seal the sushi.
13. With knife wet, carefully cut sushi into 4 to 5 pieces.
14. Serve with wasabi and ginger

**Mijuri is located at 2710 South Campbell in Springfield, and the number is (417) 889-9593.**

Cut It Out: Sugar

2008-05-15T10:29:00.010-05:00

I love this blog and NOT because I contribute to it--

I love this blog because people are weighing-in on all kinds of hints and tips, and they're writing me about what works! That is so cool!

As you know, I'm working out at Doling Family Center for their Buff Brides Bootcamp-- Gina Stidham is my drill sergeant there! I'm also getting a lot of help from Cox Health. Mark Millsap is my trainer, and Dave Dade is my dietitian. They are all great!

WHICH REMINDS ME: Mark is going to teach a running class for people who don't run. (me!) He's going to get us up to a 5K by the end. The class is on Thursday nights and Saturday mornings, and it starts next Thursday. When I get more info, I"ll post it... but in the meantime, come join me! You can see me spittle all over myself!

If you work in news, running in heels is more your speed.

Back to the helpful hints--

BBB Reader Ashley Hutchens, a fitness instructor at the Meyer Center, has a suggestion: GIVE UP SUGAR. All sugar. "The body has to burn through all the sugar before it starts burning fat calories," says Ashley. "Think of it as layers," says Ashley. "The top layer is sugar and that has to be burned away before it can go to the next layer to begin burning. So, too much sugar means you never really burn what needs to be burnt."

Ashley says a good rule of thumb is avoid eating any packaged food that has sugar as one of the first 5 ingredients--including all corn syrups. Yikes!

Sugar makes you want more sugar. Give it up, and your body will thank you. Also, watch out for low-fat/fat-free products because so many have to add in sugar or sweeteners just to get the product to taste better.

Bad choice--fat free salad dressings
Good choice--fruit, but don't exceed 3 servings a day

raisins, 1 serving of almonds mixed with 1 serving of raisins mixed are two of Ashley's favorites

A great site is www.caloriesperhour.com. Locally, check out Mama Jeans--Ashley says the store has all kinds of "friendly" products to help reach success.

By the way, you can catch Ashley two mornings a week at the Meyer Center. Her classes incorporate strength and cardio. It's a good calorie burner like boot camp!

A Good Read: Confessions of a Carb Queen

2008-05-14T11:25:00.020-05:00

I recently checked out this book from the Park Central Library, and I think it's a good read, especially for this blog.

It's called Confessions of a Carb Queen, and it's written by Susan Blech.

Why it caught my eye: It's about a woman who weighed 468 pounds... her struggles from dating to her secret, obsessive eating compulsion. Her openness about sex and potty talk in the first few chapters made me a little uncomfortable, but her honesty was endearing. I think that's what makes it such a popular book.

What you'll learn: The daily struggles of one obese person-- Blech says you'll read about the lies she told others and herself. You'll also see her conquer her weight loss goals, and that is very inspirational.

courtesy, MSNBC

Here's an exerpt: "I smoothly convince myself, especially online, that I'm "only a little chubby." Since I rarely meet any of the men I chat with online, it's easy. I make excuses not to meet them. My whole life is conducted invisibly, on the phone.

I spend most of my days working from my apartment, obsessing about a sale or a shipment or trying to collect a payment. I'm supposed to go out on sales calls, but I rarely do. Some days, I barely get dressed. I pull on a T-shirt and a pair of black stretch pants and wrap my uncombed hair up in a ponytail and shuffle from my bedroom to my desk.

The phone rings at 8 a.m. or earlier: "Sue? I need computer paper, Sue." "An order didn't arrive, Sue." "Can I rush — Sue?" I say yes to everybody; that's my job, and I'm exhausted.
I order breakfast. The deli delivers two everything bagels, toasted, with extra vegetable cream cheese, two slices of American cheese on top of the cream cheese, and a fried egg and a tomato. For a snack, I ask them to include a pint of ice cream or a bag of Milano cookies or a pound of macaroni salad. They know me. They know not to screw it up. If the bagel arrives untoasted, I'll get on the phone with them and let them have it.

I order lunch. I start with the pizza place. I order a pasta dish — pasta puttanesca, which is pasta with olives, capers, and anchovies with extra extra Parmesan cheese on the side. When I call the Chinese take-out, they know my address by heart. The guy who always answers the phone stammers in broken English, "Yes, yes — yes, yes — we know." Susan from Long Beach doesn't have to give her phone number or house address. I always order the same thing: chicken wings, steamed vegetable dumplings, General Tso's chicken, fried rice, and egg roll. I leave the downstairs door open and the money on my countertop for each delivery. I don't like to get up in front of deliverymen. I need to order from two places so I'll have enough to nibble on during the afternoon until it's time for dinner.

At 5:30 p.m., I write up my last order of the day, assuring the customer that she'll have her computer supplies ASAP, no problem, and slam the phone down. I have to scramble to make sure that her order will go out, but I make it happen, again — another end-of-day emergency handled.

My head and shoulders and arms ache as if I've been hiking uphill. I've been in my apartment alone all day. I haven't moved except to eat.

But now it's time for dinner. I used to love to cook, but I don't anymore. I don't like to go food shopping anymore; it's too much work. People stare at me. Once, a little girl asked her mother if I was pregnant. Anyway, I don't have time to plan ahead, and I have no one to cook for but myself. I don't have the energy after a full day at work. It's not worth it anymore.
If I can walk down the stairs, I'll go for fast food. If I can't, I'll order from a different Chinese restaurant, the Szechuan one. I don't like ordering in from the same place twice in a day. I don't want them to think that's all I do — order in — that's not normal. The Szechuan place has better chicken wings anyway.

I have to eat. I debate, in or out? Tonight, I can make it to my car.

I don't comb my hair or wash my face. No one is going to see me; it's like the fat camouflages me. No one has to know the real me.

The smell of the ocean is near, but that's not the smell I'm after. My car is parked right in front, and I hurry to it. My mouth is watering even before I sink into the car and go.

I start on the main drag in Long Beach with the BK drive-thru and order a fish sandwich with extra extra tartar sauce and a Hershey pie. They have the best and bigger fish sandwiches. I drive off and eat and debate whether I'll go to McDonald's next because McDonald's is easily accessible on the left-hand side. I don't want to waste time crossing the road. Usually, I'd keep on the right-hand side of the road loop, and I do that tonight. "

---------------

**By the way, if you need help, you can contact Overeaters Anonymous. The group meets regularly, and you call them at 417-875-5787. I've talked with one of the leaders there, and I'll do a post on the group in the future.**

---------------

In the meantime, here's a recipe from our pal Brad. If you have any you'd like to share, please email them to me at: msherwood@kspr.com

Chipotle-Black Bean Chili

*Chipotle chiles frequently come packaged in adobo sauce (a Mexican-type red sauce) and can be very hot. They're usually found in the Mexican section of your supermarket. Substitute 1/4 teaspoon of ground pepper for the chipotle, if desired*

1 teaspoon olive oil

1 cup finely chopped onion

6 garlic cloves, minced

2 Tablespoons chili powder

1 teaspoon minced drained canned chipotle chile in adobo sauce

1/4 teaspoon pepper

1/8 teaspoon salt

2 (15 oz.) cans black beans, drained

2 (14.5 oz.) cans no-salt-added whole tomatoes, undrained and chopped

1 (4.5 oz.) can chopped green chiles, drained

cilantro springs (optional)

Heat oil in a large saucepan over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add chili powder and next 6 ingredients (chili powder through green chiles); bring to a boil. Reduce heat, and simmer 15 minutes. Ladle chili into individual bowls, and garnish with cilantro sprigs, if desired

Yield: 4 servings (serving size: 1 1/2 cups

CALORIES: (10% from fat)

FAT: 2.7 (sat 0.5g, mono 1g, poly 0.8g)

PROTEIN: 13.8 g

CHOLESTEROL: 0 mg

CALCIUM: 131 mg

SODIUM: 613 mg

FIBER: 7.6 g

IRON: 4.3 mg

CARBS: 46.6 g

Try it this week. C'mon. You want to.

2008-05-12T08:03:00.007-05:00

Dave Dade with Cox Health is trying to make me lose weight via the calorie deficit. Last week, I did it and lost 1.5 pounds...

Can I do it again this week? Bom...bom...bom!!! The pressure!!

As you may know, here's what I'm eating:

6 starches

6 oz. meat

4 + veggies

2-3 fruits

1 dairy

2-3 fats

Some of you have asked... how much is a serving?? Well, good question. I'm still trying to navigate my way through the EXCHANGE LISTS FOR WEIGHT MANAGEMENT BOOK.

one starch exchange = 15 grams of carbs, 3 grams of protein, 0-1 grams of fat and 80 calories
one meat exchange = 1 oz. of meat

[There are different kinds of meat (very lean, lean, medium-fat, and high-fat)

very lean = 0 grams of carbs, 7 grams of protein, 0-1 grams of fat, and 35 calories

lean = 0 grams of carbs, 7 grams of protein, 3 grams of fat, and 55 calories

medium fat = 0 grams of carbs, 7 grams of protein, 5 grams of fat, and 75 calories

high fat = 0 grams of carbs, 7 grams of protein, 8 grams of fat, and 100 calories]

one vegetable exchange = 5 grams of carbs, 2 grams of protein, 0 grams of fat, and 25 calories
one fruit exchange = 15 grams of carbs and 60 calories
one dairy exchange = 12 grams of carbs and 8 grams of protein
one fat exchange = 5 grams of fat and 45 calories

EXPLAINER: The bottom line here is to watch the calories. For example, Dave said if I wanted to eat a SNICKERS bar (which I don't by the way), then I would exchange it for my starches. Let's say a SNICKERS bar is 240 calories... that means I'd be eating 3 servings of starches (because one starch exchange is 80 calories.)

THERE'S ALSO A LIST OF FREE FOODS, such as:

fat free cream cheese, 1 Tablespoon

non dairy, liquid creamers, 1 Tablespoon

mayonnaise, reduced-fat, 1 teaspoon

margarine spread, fat-free, 1 teaspoon

whipped topping, regular, 1 Tablespoon

whipped topping, light or fat free, 2 Tablespoons

candy, hard, sugar-free, 1 piece

syrup, sugar-free, 2 Tablespoons

ketchup, 1 Tablespoons

mustard

soy sauce, regular or light, 1 Tablespoon

salsa, 1/4 cup

... and the list goes on.

Dave would be more than willing to answer some of your questions... or if you'd like, you can set up an appointment with him. He meets me on the North side, but he works at the Meyer Center. Call 417/269-3282 for more information!

So far, so good... though I am pretty sure I went a little beyond what I should have with Mother's Day and deadly tornadoes (I ordered pizza for the KSPR newsroom since so many of us couldn't leave because we were on-air. argh, but yum)

Anyway, here's a thought from Dave, use it as inspiration: Remember the importance of planning your meals. This idea of elevating the priority of your nutrition is crucial to your eventual successful weight reduction.

He says, ask yourself questions, like: Where will I eat today? What will I eat today?

If your schedule doesn't direct you to good nutrition options, you will need to be proactive in assuring a weight control-minded option is available for you.

"Limit your W,W,W eating style (eating whatever, whenever, wherever)," says Dave. "Do the things you know you must do in order to lose a few pounds this week."

**Sounds easy enough, right? ha!**

WEEK IN REVIEW #4

2008-05-10T07:42:00.007-05:00

This is my 4th week of doing the BBB... but I feel like it's my first in a lot of ways.

This was the first week I really started my "official" meal plan with Dave, the Dietitian, from Cox Health. So far, so good... I'm down 1 1/2 pounds this week! I created a calorie deficit, and that's the result I got. I heart Dave's plan!

Dave says it's actually a pretty good little weight loss considering my body type. So yippee!

I really like the idea of just creating a calorie deficit, without the feeling of having to "diet." I mean, I don't feel pressure to eat 5 meals a day at a certain time, get in a spoonful of peanut butter, eat salads with crappy, tasteless dressing... that could be apart of it, but it doesn't have to be with Dave. (at least not yet)

Again, I have guidelines... (6 starches, 6 proteins, 2-3 fats, 1 dairy, 4+ vegetables, 3 fruits) but I don't feel the incredible pressure to eat certain things. I suppose we'll see how week 2 goes!

--------------------------------------------------

I promised I would try to find a low-fat pizza recipe for Natalie Nunn...

I actually found a lot! But here's one I pulled from Sparkpeople. While it appears there are a lot of healthy recipes on-line, it was kind of a hassle to find ones that included nutritional information. That's why I chose Sparkpeople...click here to see a list of pizza recipes.

"Healthy Pizza" starts with the crust!

Ingredients:
1 pkg. Whole Wheat Pizza Crust 2- 12"
1.5 Cup crushed tomatoes - no salt added
1 package Hormel Natural Choice Oven Roasted Turkey Breast - diced
1/2 onion
1 large green pepper
1 med. banana pepper
1/2 Cup sliced fresh mushrooms
1 8 oz. package mozzarella Cheese
Oregano or Italian spices to taste

Directions:
Spray 2 pizza pans with Pam and set the crust on the pans. Spread crushed tomatoes on the crust and sprinkle seasonings on. Divide the rest of the toppings between the 2 pizzas, ending with the cheese. Bake in a 450 F. preheated oven for 15 minutes or until cheese is melted and golden.

Serves 8.
Recipe submitted by SparkPeople user WINDY01

Nutritional Info:
Servings Per Recipe: 8
Amount Per Serving
Calories: 287.7
Total Fat: 10.4 g
Cholesterol: 30.5 mg
Sodium: 660.9 mg
Total Carbs: 32.8 g
Dietary Fiber: 6.3 g
Protein: 19.1 g

--------------------------------------------------

Mexican Pizza

Ingredients:
1-1/4 Southwest Style Salsa
1/2 C chopped onion
1/2 C chopped green pepper
1 C Red Kidney Beans
3 oz. shredded Monterey Cheese
1 Boboli

Directions:
Top Boboli with salsa, then beans, onion, pepper, and top with shredded cheese. Bake at 350 for 10-15 minutes.

Number of Servings: 8
Recipe submitted by SparkPeople user SNIKTAW

Nutritional Info:
Servings Per Recipe: 8
Amount Per Serving
Calories: 228.0
Total Fat: 5.8 g
Cholesterol: 9.5 mg
Sodium: 567.5 mg
Total Carbs: 34.6 g
Dietary Fiber: 3.2 g
Protein: 10.6 g

--------------------------------------------------

Chicken Artichoke Pizza

Ingredients:
Boboli Crust
1 lg. Boneless Skinless Chicken Breast cut into small bite size pieces
1 TBSP Italian Seasonings
1/2 tsp garlic salt
2 TBSP butter
1/4 cup sliced button mushrooms
8-10 artichoke hearts
2-3 Roma tomatoes chopped
3/4 cup mozzarella cheese, (skim)

Directions:
Spray pan with Pam or lightly oil and then wipe pan of excess oil. Cook cut up chicken seasoned lightly with garlic salt and Italian Seasoning to taste. Remove when done. Don't overcook. Melt butter in small bowl and add crushed cloves of garlic. Put crust on cookie sheet. Spread butter with garlic over Boboli crust, add cooked chicken, sliced mushrooms, sliced tomatoes, artichokes and cheese.Bake at 400 for 12 mins until cheese is melted.

Number of Servings: 6
Recipe submitted by SparkPeople user LORIJAXON.

Nutritional Info:
Servings Per Recipe: 6
Amount Per Serving
Calories: 175.0
Total Fat: 8.7 g
Cholesterol: 30.3 mg
Sodium: 202.0 mg
Total Carbs: 13.0 g
Dietary Fiber: 0.9 g
Protein: 11.6 g

Friday Night Lites

2008-05-09T10:35:00.013-05:00

**UPDATED ON BOTTOM OF POST, WHY YOU SHOULD VISIT ASKINOSIE TONIGHT!**

It's Friday, and you want to eat. But let's talk about dessert.

By now, many of you have heard that dark chocolate is good for you, at least in small portions... so now I'm going to tell you where you can get some really good chocolate...

In this week's *Friday Night Lites* we're featuring Askinosie Chocolate!

Askinosie Chocolate is interesting because it's owned and operated by someone who used to make his living as a defense attorney. Shawn Askinosie used to make the news because of who he was representing... but now he's making the news because he's representing some darn good chocolate!

courtesy Askinosie Chocolate

Shawn's operation is pretty unique. He personally goes to Ecuador and Mexico to work with farmers and even gives them a share of the net profits. The local Willie-Wonka then makes the chocolate here in Springfield from the bean... that's a rarity!

All you need to know is what you can eat! Of course, you can eat a chocolate bar... a small portion provides healthy benefits. But if you want something else to try, eat their roasted cocoa nibs!

Nibs are a natural source of flavanol antioxidants. Download the nutritional facts (PDF) to check out the results of Askinosie's single origin nibs!!

In fact, here's 13 Ways to Add Nibs to Your Life:

1. Add nibs to a cocoa or fruit flavored smoothie

2. Mix agave nectar or honey to nibs and enjoy

3. Put nibs in a little baggy tied with a pretty bow and hide them in your spouse's suitcase as a surprise for his or her next trip

4. Pour nibs over ice cream for extra flavor

5. Blend nibs into yogurt

6. Put nibs in brownies

7. Use nibs as fish bait or as a quick snack in your deer stand

8. Use nibs as natural chocolate chips in cookies

9. Sprinkle nibs on granola

10. Sprinkle nibs on cereal

11. Add nibs to salad

12. Eat nibs plain

13. Buy nibs in kilo quantities and when the police stop and ask you if you have anything in your trunk, you can proudly say “Officer, I have 10 kilos of South American nibs in my trunk.”

Which reminds me, I found an old story I did on Askinosie Chocolate when I worked at Sunshine Street... but stay tuned to KSPR on Sunday night at 10pm. Joe Daues will be featuring Shawn in his Munch Minute report!

***UPDATE***
You can visit Askinosie Chocolate Tonight to Celebrate Their One-Year Anniversary!

Friday, May 9, 2008
Doors open from 7-9 pm
Tours (free): 7:30 & 8:30 pm

Why you should be there:
unveiling of the newest product
tasty chocolate samples
live music
dark chocolate covered strawberries (Mother’s Day is May 11th)

KSPR Buff Brides

New Buff Bride: Whitney Scott!!

"Thanks, but no thanks" on Thanksgiving!

Where did my 5 pounds go?

Calorie Counter Winner: Ashley Hill

Honeymoon anguish

The big day...

My Last Weigh-in

Just 5 days left!

OMG!

Zit Attack

Go Veggie Once a Week

KSPR Buff Bod of the Week: Steve Moore

The KSPR Calorie Counter Winner!

Three Weeks to Go and My Fiance Jumps Ship...

Buffie of the Week: Anna Townsend!

Debbie Downer

Michelle vs. Michelle

FATIGUED.

Friday Night Lites: Mudhouse

Get toned fast!

Six Weeks And Counting...

Friday Night Lites: The Grotto

Spotlight on Mark Millsap

High Fructose Makes You Gain Weight

Go Vote... and try not to pig out!

Win a FREE Calorie Counter from KSPR!

Buffie of the Week: Natalie Nunn

Try This: Thai XPress (oh yea and Barack Obama)

Tricks to keep you from overeating

A Great Website!

Friday Night Lites: Fair Food is Not Always Fair (to your booty!)

Buffie of the Week: Kate Stacy

CrossFit is for the Hardcore...

My First 5K!!!

Events events events

I had my first fitting today!!

Women's Health Secret Diet Booster

My Calorie Counter is In!

20 Healthiest Foods Under $1

Cox Health Dietitian Talks About Food Diaries

The Buff Brides Bootcamp Can Change Your Life

This is HOT

A Calorie Counter's Dream

Countdown!!!

Are you tired??

My Other BFF: David Dade

*Friday Night Lites*

Having a Food Diary is the Best

Wednesday's Words of Wisdom from Katie Pollock

Burn it off

20 Worst Foods

*Friday Night Lites*

Eat This Not That!

The Ning sounds scary, but really it's pretty cool

%$#&*!, Ice Cream and a Ning

Buff Brides Is now a Community!

Buff Brides Bootcamp is Over!

Last night of Buff Brides

*Friday Night Lites*

Buffie of the Week: Tonya Gomas

Slim Down for Summer

Buff Brides Investigation: We Dig Deep!

Body Fuzion

*Friday Night Lites*

Buffie of the Week: Nancy Simpson

Behind the Buff Brides Bootcamp: Gina Stidham

*Friday Night Lites*

Buffie of the Week: Amber Pedersen

Walk it off TODAY! **UPDATE**

I heart Bootcamp. Who knew?

WOMEN'S 5K TRAINING CLASS

Week in Review #5

*Friday Night Lites*

Cut It Out: Sugar

A Good Read: Confessions of a Carb Queen

Try it this week. C'mon. You want to.

WEEK IN REVIEW #4

*Friday Night Lites*

Friday Night Lites

Friday Night Lites

Friday Night Lites

Friday Night Lites

Friday Night Lites

Walk it off TODAY! UPDATE

Friday Night Lites

Friday Night Lites