One of the busiest months of Spring – Graduations are approaching, Mother’s Day is just around the corner and who could forget Cinco de Mayo and the Kentucky Derby? Did you know that May is National Physical Fitness and Sports Month as well? With so many exciting things on the calendar for this month don’t forget to carve out a little time for yourself and your workout routine.

Here are few great outdoor exercises that can help punch up your typical gym routine:

1. Grab a Racquet and serve up some fun with a few matches of Tennis (544 calories burned per hour).  Tones shoulders, arms and great for your heart.

2. Spike it up with a great game of beach volleyball  (544 calories burned per hour). Good for your arms, abs, chest and shoulders

3.  Get freaky with Freestyle Swimming! While the kids are splashing around do a few laps! (476 calories burned per hour) Total body workout and low impact for those knees.

4.  Pedal Away the Pounds on a bike ride!  (476 calories per hour). Tones butt and legs

5.  Paddle to a better physique – Whether it is by canoe, kayak or the ever popular stand up paddle board you are sure to get those arms tone in no time.  (340 – 560 calories burned per hour) Plus the therapeutic sound of the ocean ; )

6.  Tee it up – Grab your bag and hit the greens for a little play.  Works your arms, abs, back and legs.  (306 calories burned per hour)

7.  Can you dig it? – Gardening has many rewards – one is burning 306 calories per hour.  Grab your gloves, pots and plants and give your core a workout while adding some color to your yard.

8.  Go horseback riding – while burning 272 calories an hour your thigh, legs and butt will be getting a tremendous workout.

9.  Toss that Disc – remember playing Frisbee? Well this little piece of plastic tones your arms, shoulders, chest and abs while burning 204 calories an hour.

10.  Hit the trails – ahhh, the great outdoors in its finest.  Strap on your hiking shoes, grab a granola bar and some water and explore nature’s wonder.  Your legs will thank you for it and you will burn up to 500 calories per hour.

Recipe:

Mixed Corn Salad:

This salad can be served as a side or as a dip – you can add a touch of cayenne pepper to spice it up a bit as well!

• tablespoons olive oil
• 1 tablespoon fresh lime juice
• 1/4 cup chopped cilantro
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

• 2 1/2 cups fresh corn kernels (from about 5 ears) (or you can go with canned)
• 1 1/2 cups diced avocado (1/2-inch pieces)
• 1 pint cherry tomatoes, quartered
• 1/2 cup finely diced red onion

Instructions

1. In a large bowl, whisk together the olive oil, lime juice, cilantro, salt, and pepper.
2. Add the corn, avocado, tomatoes, and onion and toss to mix. Serve at room temperature. Serves 4 to 6.

Tips: Choose ears of corn with bright green husks that are tightly closed. The ends of the corn silk should be golden brown, not pale — an indication that the corn was picked too early.

To easily remove corn silk from the kernels, hold the ear in one hand and rub downward with a wet paper towel.

To remove corn kernels for a salad or salsa, stand an uncooked ear in a shallow bowl and use a sharp, thin-bladed knife. For chowder, add another step: reverse the knife and run the dull side down the ear to press out the rest of the corn and its milk.

Christy’s Corner

As we cruise into April, many of us will be lighting up the grill to roast a few hot dogs and watch one of our favorite Major League Baseball teams.  For those of us in the Saint Louis area, Wednesday April 4^th officially starts the season for us Cardinal fans. Whatever team you hold dear to your heart, we are sure that there will not be a shortage of excitement for this season!

Recipe:  Blueberry Muffins

Hot dogs and hamburgers may satisfy your hunger at the ballpark, but what if  you are craving a little something sweet?  Why not try some blueberries?  One of the best antioxidant foods readily available,  blueberries have the highest amount of antioxidants of all fresh fruit.  By eating fruits high in antioxidants you boost your immune system and resistance to catch colds.   Here is a wonderful recipe for Blueberry Muffins with a lemon cream cheese glaze.

• 3 1/2 cups all-purpose flour
• 1 cup sugar
• 1 tablespoon baking powder
• 1 1/2 teaspoons salt
• 3 large eggs
• 1 1/2 cups milk
• 1/2 cup butter, melted
• 2 cups blueberries
• 1 tablespoon all-purpose flour
• Lemon Cream Cheese Glaze
• Garnish: lemon zest

Preheat oven to 450º. Stir together first 4 ingredients. Whisk together eggs and next 2 ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Toss blueberries with 1 Tbsp. flour, and gently fold into batter. Spoon mixture into 1 1/2 lightly greased 12-cup muffin pans, filling three-fourths full

Bake at 450º for 14 to 15 minutes or until lightly browned and a wooden pick inserted into center comes out clean. Immediately remove from pans to wire racks, and let cool 10 minutes.

Meanwhile, prepare Lemon-Cream Cheese Glaze. Drizzle over warm muffins. Garnish, if desired.

Glaze:

• 1 (3-oz.) package cream cheese, softened
• 1 teaspoon lemon zest
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon vanilla extract
• 1 1/2 cups sifted powdered sugar

Beat cream cheese at medium speed with an electric mixer until creamy. Add lemon zest and next 2 ingredients; beat until smooth. Gradually add powdered sugar, beating until smooth.

Reduce, Reuse, Recycle…

Over 30 years ago Earth Day was founded and today in most elementary schools it is the third most celebrated holiday!  Earth Day was created to provide education, inspire leadership and encourage action for a healthy environment.  While recycling is one major way to contribute there are many other actions you can take to help change the world around you for the better.  Purchase a reusable water bottle instead of continuing to buy a new one; buy locally; compost; give up plastic bags; stop receiving unwanted catalogs; give up 2 degrees on your thermostat; run a full dishwasher.  Educate yourself and make a life change for the better for you and your family.  We’ve made great strides since 1970 but there is still much work to be done.

A Balanced Run

With the change in weather most of us are getting outdoors to rev up our exercise program by running.  Before throwing on your tennis shoes here are a few good tips to ensure a balanced run:

• Invest in good shoes that fit your feet properly
• Wear non-cotton socks specifically designed for running to prevent blisters
• Ladies – a good sports bra is a must!
• Do not run two hard days in a row
• Find a local running group to help keep you “on pace”
• Do not try a marathon for your first race – start with a 5K and give yourself time to work up to the big race
• Go at your own pace and don’t feel discouraged if you can’t run the entire time – you will get there!

There are so many celebratory happenings throughout the month of March that it’s impossible not to find one to get excited about.  From Read Across America (this year honoring Dr. Seuss’ birthday), March Madness, St. Patrick’s Day to the first day of Spring, March is definitively a very exciting month.  And for those of you who are looking to increase your workout for swimsuit season, we have some great exercises that don’t require any equipment!

Fun Facts about St. Patrick’s Day

• The color originally associated with St. Patrick – the patron Saint of Ireland was blue.
• In Chicago, the rivers are dyed green on St Patrick’s Day
• Legend is told – each leaf on a clover means something: the first is for hope, the second is for faith, the third is for love and the fourth is for luck.
• St. Patrick used the clover to help explain the Holy Trinity to Irish pagans

March is also known as National Nutrition Month, and, with the ever growing organic and natural food aisles in the grocery store,  it’s easier than ever to maintain a healthy diet.  Eating greens like kale and collards provide you with some serious antioxidants that can help fight certain cancers and lower cholesterol.  Try adding fresh cut rutabagas into your boiling pot of greens and top with some hot sauce for an extra kick.  But remember: eating small amounts throughout the day keeps the “fire stoked,” so pick up some almonds, pistachios, cottage cheese, raw vegetables, granola or even a nutritious but low calorie smoothie to keep you going.

RECIPE

Here’s a great recipe for some homemade granola from Alton Brown.  Why we love it:   it’s delicious and you can make it according to your preferences.  With such a wide variety of nuts and dried fruits to choose from, you won’t get tired of the same old granola.  And for a sweet craving lightly drizzle dark chocolate over cooled granola or go a little crazy and spring for both milk and white chocolate!

Ingredients

• 3 cups rolled oats
• 1 cup slivered almonds
• 1 cup cashews
• 3/4 cup shredded sweet coconut
• 1/4 cup plus 2 tablespoons dark brown sugar
• 1/4 cup plus 2 tablespoons maple syrup
• 1/4 cup vegetable oil
• 3/4 teaspoon salt
• 1 cup raisins

Directions

Preheat oven to 250 degrees F.

In a large bowl, combine the oats, nuts, coconut, and brown sugar.

In a separate bowl, combine maple syrup, oil, and salt. Combine both mixtures and pour onto 2 sheet pans. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.

Remove from oven and transfer into a large bowl. Add raisins and mix until evenly distributed.

EXERCISE

As promised here are a handful of exercises that are suitable for getting you in shape for swimsuit season!  The best part – it only take 20 minutes a day!  What you want to do is one minute of each exercise with no stops, rest for 60 seconds, then complete the next exercise for one minute.  Complete this series three times for a total of 20 minutes.  Do the circuit for two days in a row then rest one day, then repeat.

The Heisman:

Works: shoulders, arms, abs, butt, thighs
Stand with feet hip-width apart, elbows bent, arms close to body. Hop on left foot, bringing right knee toward chest as you drive left arm forward, right arm back like a sprinter (as shown). Quickly hop onto right foot, reversing motion. Continue alternating for 1 minute.

Stance Jacks:

Works: shoulders, abs, obliques, butt, thighs
Stand with feet together, arms raised to chest level, elbows out, fingertips touching. Jump into a wide squat, pushing hips back as you reach left hand toward right foot, right arm extended behind you (as shown). Jump back to start. Repeat quickly on opposite side. Continue alternating for 1 minute.

Hit The Floor:

Works: abs, butt, thighs
Stand with feet shoulder-width apart, arms down. Crouch, placing right hand on floor near left instep, left arm extended behind you (as shown). Jump, reaching arms overhead and landing in crouch position with left hand near right instep, right arm extended back. Continue alternating for 1 minute.

Power Jump:

Works: abs, butt, thighs
Stand with feet hip-width apart, knees soft, arms down. Squat, extending arms behind you, then jump, bringing knees toward chest as you touch hands to thighs (as shown). Land with soft knees. Repeat quickly for 1 minute.

Switch Kick:

Works: triceps, back, abs, butt, thighs
Sit with knees bent, feet flat, palms behind you, fingertips pointed toward heels. Keeping hands and feet planted, raise hips off floor and alternate kicking right leg (as shown), then left leg, as high as you can for 1 minute.

Double Diamond:

Works: shoulders, abs, butt, thighs
Stand with feet wider than hip-width apart. Squat until thighs are almost parallel to floor, then jump, touching hands together above head with elbows bent as you tap heels together, forming diamonds with arms and legs (as shown). Land with soft knees. Repeat quickly for 1 minute.

February is known as Heart Healthy Month and not just because of Valentine’s Day.  There are five key things that you can do right now without medication to improve your heart.

Don’t Smoke or use Tobacco: The chemicals in tobacco can damage your heart as well as your blood vessels. The carbon monoxide in cigarette smoke replaces some of the oxygen in your blood,  forcing your heart to work harder than it should.

Exercise 30 minutes per day: Staying in motion is always good! Whether you take the stairs, walk the dog or simply park further away – all are great benefits to a healthier heart.  By doing some or all of these daily you can help reduce your chances of developing other conditions that put a strain on your heart.

Eat a Heart Healthy Diet: Eat foods that are low in fat, cholesterol and salt.  (e.g. red meat, dairy, coconut and palm oils, packaged snacks.)  And don’t forget to add heart-healthy items to your diet such as fruits and vegetables.  Most of us don’t get enough of either one so try adding apples, oranges, raw broccoli or carrots to your snack menu.

Maintain a Healthy Weight: If you gain weight you can potentially increase your risk of high blood pressure, high cholestrerol and diabetis – all of which contributes to heart disease.

Get Regular Health Screenings: Know what your blood pressure and cholesterol levels are and should be.  Screening for diabetes helps determine heart conditions as well.  By speaking with your doctor he can provide you with a specific guideline to follow.

See the attached link for Screening/ Risk Factor Guide provided by the American Heart Association.

http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_428691.pdf

Exercise Tip

By now many of you have started your New Year’s Resolution of working out.  If youre doing it right that means you have intergrated some type of cardio routine into your workout.  The most common is walking/running.  Whether you take to the outdoors or if the treadmill there are a couple of tips you can use to enhance your results:

• Increase your speed
• Vary your stride
• Combine sprint and incline intervals

Many studies have shown that varying your heart rate and the intensity of your workout will increase your metabolism more than exercising at the same rate for prolonged lenth of time.   Remember to always warm up with a good paced walk for a couple of minutes prior to running in order to properly stretch your muscles.  On the flip side, a cool down of walking for a few minutes is key to preventing muscle cramps.

Recipe

Grilled Pork Tenderloin with Cherry Salsa

Impress your sweetie this Valentine’s Day with a homemade gourmet meal!  The end result will leave your special someone thinking that you slaved all day in the kitchen, when actually you don’t have to.  The pleasantly sharp and biting flavors of the cherry sauce pairs nicely with the tenderness of the pork.  To save more time and achieve more flavor try marinating the pork overnight and making the sauce the day before cooking.

• 1 cup coarsely chopped fresh cilantro, divided
• 1/2 cup minced shallots, divided
• 6 tablespoons fresh lime juice, divided
• 1/4 cup vegetable oil
• 2 pork tenderloins, about 2 1/2 pounds total
• 1/2 pound fresh cherries, stemmed, pitted,halved
• 1 fresh Fresno chile, red jalapeño, or Holland chile, thinly sliced crosswise
• 1 tablespoon. extra-virgin olive oil
• Kosher salt and freshly ground black pepper

Prepare a grill to medium-high heat. Combine 1/2 cup cilantro, 1/4 cup minced shallots, 4 tablespoons lime juice, and vegetable oil in a resealable plastic bag. Add pork; seal bag and turn to coat. Marinate at room temperature for 15 minutes, turning occasionally.

Meanwhile, combine remaining 1/2 cup cilantro, 1/4 cup shallots, 2 tablespoons lime juice, cherries, chile, and olive oil in a medium bowl. Season salsa lightly with salt and pepper and set aside to let flavors to meld.

Remove tenderloins from marinade and season generously with salt and pepper.

Grill tenderloins, turning frequently, until a thermometer inserted into meat registers 145°F, about 15 minutes. Let rest 10 minutes. Cut into thin slices and serve with salsa.

Raspberry Velvet

And let’s not forget about dessert!  If you have a martini glass – you can finish out the night with another showcase recipe that only takes minutes to prepare.

• 1 12-ounce package frozen unsweetened raspberries, defrosted, or 12 ounces fresh raspberries
• 1/3 cup seedless black raspberry preserves
• 1/4 cup water
• 2 teaspoons fresh lime juice
• 1 tablespoon sugar
• 4 fresh mint sprigs

Puree the berries with the preserves in a food processor, then strain through a fine-mesh strainer into a bowl to remove seeds. Add the water and mix well. (You should have about 2 cups.)

Place the bowl in the freezer and freeze, stirring every hour or so, until it is half frozen and velvety.

Meanwhile, pour the lime juice into one small saucer and put the sugar in another. Dip the rims of four stemmed glasses (preferably tulip champagne glasses) into the lime juice and then into the sugar, to create a border. Place the glasses in the freezer or refrigerator until serving time.

At serving time, divide the raspberry velvet among the prepared glasses and decorate each with a sprig of mint. Serve immediately.

Did You Know February Is….

Superbowl

Chinese New Year

Valentines Day

Presidents Day

Chocolate Lover’s Month

National Wise Health Consumer Month

American Heart Month

Happy New Year!

The proverbial sound of everyone’s resolution to lose weight begins ringing just prior to the final countdown of the year.  I would be remiss if I did not try and help those of you who have this on your list for 2012.  While there are countless things that each of us can resolve to improve on, our health should be at the top of the list. Proper exercise increases your longevity and helps you battle the chances of major illnesses.  Along with greater productivity in the work place and in daily life, having a normal fitness routine can help you sleep better as well.

Here are a few tips that will help you achieve your goal whether it is for losing weight or for just getting into better shape:

1. Set realistic goals and ones that you can attain.  I’ve stated this before but it’s worth repeating:  don’t strive for perfection because you will surely fail.  Allow for mistakes–we all make them.
2. Be accountable:  use a journal to jot down what you are eating and how often you exercise.  This is not only a great way of holding yourself responsible for your actions but it’s a wonderful way to make adjustments to your hard work if you don’t get the desired results.
3. Be POSITIVE!  Like energy attracks like energy so think positively and you will act positively.  Post notes on your fridge, bathroom mirror or cabinet reassuring yourself that you CAN in fact get in better shape!  Switch out the notes every so often and use a different color pen or font so the note itself appears new and you will be less likely to become accustom to looking at it and ignoring it.
4. Sign up for an exercise class you’ve always wanted to try.  How about Yoga or Swimming or Tai Chi?  You don’t have to sign up for a marathon in order to get in shape. Taking a class also gives you the added benefit of support from others.
5. Let yourself have one full “free day.”   This is so important.  Pick a day and have that day be the only day you will indulge on food or eat dessert or have an extra glass of wine. If you know that all of your efforts will be rewards you are less likely to skip your workout.

Here is a wonderful article I like that details some pretty awesome winter foods that will also help jump start your workout program!  I’m posting a great recipe using those foods as well and yes, it tastes good!  Here’s to a Healthy 2012!

http://health.yahoo.net/experts/eatthis/the-best-foods-for-winter-foods

Exercise Tip:  Fab ABs

Abs, abs, abs – we all want nice tone abs right? I’m going to share with you a little secret that will tone up your midsection – no situps required!  Here it is:  Yoga! That’s right Yoga. Why Yoga?  Certain Yoga poses work core muscles that other exercises simply can’t.  Here are three Yoga poses that will target all six of your abdominal muscles and help you achieve a stronger core.

1. Half Crow Plank. From Downward Dog, lift your right leg into the air. Bend the knee, and sweep it forward to your outer, upper-right arm. Squeeze and hold as you round your back, firing the inner thighs, hip flexors and front abdominals.

• Bonus: This is an excellent arm and shoulder sculpting pose, too!
• Beginners: Place the ball of your right foot on the floor, and/or the back knee down, but still engage the leg in and the belly up

2. Flying Buttress. From Downward Dog, lift your right leg up behind you. Exhale, bend the knee and bring it into your chest as you round your back sky-high. From your core, spin onto your outer left foot, and step your right foot halfway up the mat in front of you. Lift your right arm to the sky and keep the hips lifting for a super side-waist sculpting pose. Hold for five breaths, then return to Downward Dog and repeat on the other side. After your last Flying Buttress, come into Dog Pose.

• Bonus: Play with lifting the bent leg’s foot off the floor, and then ground that one, and try to lift the straight leg for an extra-credit inner-thigh workout!
• Beginners: Keep both hands down or place your left knee down on the floor for added support, but maintain the lift of your hips and waist!

3. Diving Warrior. From Downward Dog, lift your right leg while you exhale and draw the knee into the chest, rounding the back and holding the hips high. Using your core strength, step the right foot to the right thumb. Ground your back foot down, toes facing slightly forward. Exhale, and use your belly to pull yourself upright with your palms together at your chest. Inhale, curl inside your front knee and lengthen your chest. Exhale, pull up over your legs, twisting towards your back leg as your arms straighten and reach back into your side bend. Repeat this wave-like motion five to 10 times for a full abdominal workout in one move. After your Diving Warrior, return to Downward Dog, then repeat on your left side.

• Bonus: This pose transforms your legs, thighs and glutes along with your abs.
• Beginners: Do this move with your back heel up and knee on the floor, and/or only wave as low or high as you need to keep your back comfortable.

Recipe:  Banana Walnut Oatmeal Muffins (The GOOD Ones!)

• 1 cup all-purpose flour
• 1 cup quick-cooking oats
• 1/2 cup chopped walnuts, lightly toasted
• 1/2 cup granulated sugar
• 1/4 cup Grape-Nuts cereal
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 large, ripe bananas (or 3 smaller ones)
• 1/2 cup unsalted butter, at room temperature
• 2 large eggs

Preheat oven to 375 degrees F for baking. Spray standard, 12-cup muffin tin with non-stick cooking spray.

In a medium-sized bowl, combine flour, oats, walnuts, sugar, Grape-Nuts, baking powder, baking soda and salt; stir until thoroughly combined. In another bowl, mash peeled bananas, adding butter and beating with an electric mixer until mixture is blended (it’s ok if this mixture looks lumpy and/or curdled). Add eggs to banana and butter mixture, beating again until combined. Fold wet ingredients into dry mixture, stirring gently until just blended. Do not overwork the batter. Spoon batter into prepared muffin tin, filling cups about 3/4 full. Bake in a 375 degree F oven for approximately 20 minutes, or until a toothpick inserted in center of muffins comes out clean. Remove tin from oven and allow to cool for 5 minutes. Remove muffins from tin and serve warm or at room temperature.

Yield: 10-12 standard-size muffins.

DID YOU KNOW JANUARY IS….

The month of December seems to arrive earlier and earlier each year.  Just prior to Halloween we begin to see festive decorations in the stores and the relentless commercials for the latest toys.  Despite the warp speed in which Christmas seems to arrive, stopping to enjoy the Holidays and family is what celebrating during this time of year is all about.  With parties and good food galore there are many ways one can stray from a great effort in keeping on a healthy diet.  And don’t forget the calories in some of the holiday beverages as well.  Those sweet drinks are loaded with sugar.

My two suggestions for the temptations?  First, give yourself a break!  Eating a few cookies won’t put on an extra ten pounds.  If you realize that you have eaten more than you anticipated, just get back on track the next day.  Striving for perfection, an impossibly high bar, will most assuredly set you up for failure. Even Sir Isaac Newton, born on December 25, 1642, failed a geometry scholarship exam.   And, second, remember to drink water continually to help flush your system and keep you feeling full.

Wherever you may find yourself this Christmas Season, we at CNC Commercial Group wish you all a very enjoyable time.  Thank you for your business, your well wishes, and your positive effects on those around you!

This is a Christmas appetizer that looks like you took all day to make it – but you DIDN’T.

Pastry Holly Leaves

Ingredients:

1 package of frozen puff pastry, thawed
1 egg
1 tablespoon water
1/2 cup cream cheese, softened
1 cup crumbled feta cheese
1/2 cup frozen chopped spinach, thawed
24 pimiento pieces (sold in jars)

Directions:

Unfold each pastry sheet onto a floured surface. Using a leaf-shaped cookie cutter, cut out 12 leaves from each sheet. Place on an ungreased baking sheet. Using a toothpick, score the pastry to make veins in the leaves. Beat the egg and water together; brush over the pastry.

Bake at 400 Degrees F for about 12 minutes until golden brown. Cool.

In a bowl, combine the cream cheese, feta cheese, and spinach. Split the pastry leaves in half. Spread the cheese mixture on the bottom half, then replace the top half. Add a pimiento piece on each leaf to make a holly berry.

Exercise Tip

Plyometrics can boost your strength and your vertical jump.  These high-energy reps will erase any regret you might feel about yesterday’s extra cookie (or three!).

Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.

Did You Know December Is…

AIDS Awareness Day

Human Rights Day

First Day of Winter

New Year’s Eve

World AIDS Day

National Handwashing Awareness Week

What would the month of November be without turkey, mashed potatoes and dressing?  If you ask me, tradition is what you make it.  I prefer to be down in Florida with family slurping some oysters and dropping a turkey in the fryer.  Whatever your traditions are, remember that this month is about giving thanks.

Parkway Lakeside

I would like to personally thank all of our customers who have helped CNC Commercial Group LLC grow this year.  It’s not very often that you are able to do what you love for a living, and I am thankful that I can say that I am in that position.  We have completed several exciting projects this year – The Peabody Opera House, Parkway Lakeside, Simmons Law Firm – and many others.  I realize that without these wonderful relationships CNC would simply not exist.  So I say, “Thank You!” to our customers and to the CNC Team for making this company what it is today!

Because November is National Diabetes Month, CNC wants to provide you with some information that we find very helpful in understanding this disease.

Most people are under the notion that eating large amounts of sugar can cause diabetes–not true. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of diabetes.  Type 2 diabetes is caused by genetics and lifestyle factors.  Being overweight does increase your chance of getting Type 2 diabetes; however, you can get calories from other foods besides sweets.  There are several other interesting myths about diabetes that can be found on the www.diabetes.org website.  This site provides an abundance of information on how to live with diabetes and what steps you can take to ensure your health.

RECIPE:  BUTTERNUT SQUASH BAKE

This is different, but definitely in season:

Ingredients:

• Butter for greasing pan
• 1 medium butternut squash, about 2 1/2 pounds
• 2/3 cup light brown sugar, packed
• 1/2 teaspoon ground cinnamon
• 1 scant teaspoon salt
• 1 tablespoon flour
• 2 tablespoons rolled oats, quick or old-fashioned
• 3 tablespoons cold butter

Preparation:

Butter an 11×7-inch baking dish or shallow 2-quart casserole dish. Heat oven to 350°.

Quarter the squash lengthwise and cut off ends.Peel and scoop seeds out. Slice thinly and put in a large bowl.

In a medium bowl, combine the brown sugar, cinnamon, nutmeg, and salt. Combine with a fork. Measure 3 tablespoons of the brown sugar mixture and sprinkle over the squash slices; toss to coat. Turn squash into the prepared baking dish.

EXERCISE TIP:  SHAPE UP WITH A BALANCE BALL

A Balance Ball is a fun way to get a complete workout without having to trek to the gym.  For first timers your workout can be quite funny–rolling off the ball while trying to maintain your balance.  However, don’t be discouraged – you will get the hang of it quickly and will be amazed the results.  There is one particular exercise that is a must try – it’s called “Frog Jump” and it’s sure to put a smile on your face.  For this and more exercises check out this website:

http://www.fitnessmagazine.com/workout/gear/equipment/best-stability-ball-exercises/?page=1

DID YOU KNOW NOVEMBER IS….

Thanksgiving

Election Day

Good Nutrition Month

American Diabetes Month

COPD Awareness Month

National Healthy Skin Month

Great American Smokeout

This month we salute Senior Sales Consultant extraordinaire Misty Likis.  Misty, congratulations on your victory over the Big C!  We remain in awe of your zest for life, your bravery through two tough years, and your generosity in opening up your thoughts, emotions, and hope.

October is not only Breast Cancer Awareness Month, it’s also Physical Therapy Month, and Misty’s journey speaks to both.  Here is an open letter from Misty about one of the key “battle strategies” on the way to VICTORY.

In August of 2009 I found myself in the middle of the most emotional and physical battle of my life. I was diagnosed with invasive breast cancer and faced grueling months of chemotherapy, after which I underwent many surgeries, including a bilateral mastectomy.  I had seen several family members go through the same experience–including my mother’s eight-year horrific battle—and from the beginning I knew I was not afraid of dying; I was afraid of suffering.  Armed with my faith and the love and support of several family members and close friends, I surprised myself and made it through the entire marathon with overwhelming victory!

Misty Likis Sizing Up a Shot at Laurel Falls in Smoky Mountain National Park, August 2011

I had experienced several breakdowns along with invasive surgeries and tiresome days before I would learn what “victory” really meant.  I was not prepared for the aftermath of the entire process.  You think it’s over when the last stitches come out, but it turns out there is another new leg of the journey.  I had always been a physically active person—I played many sports throughout my school years, and remained active with pilates, yoga and circuit training into my adult years.  So when my last surgery was complete and I was cleared to resume my normal activities, I found it very discouraging that I could not even lift a 5lb. weight.  Just to put my own blouse on was a challenge.  Brushing my teeth, lifting dishes and using the vacuum cleaner were hurdles.  Those roller-coaster emotional effects of the cancer, that I had resolved were behind me, were threatening to reemerge.

No way!  Wanting to boost my knowledge of a proper workout routine for post-mastectomy surgery, I contacted my physician and requested physical therapy.  He was happy to oblige and, after a few months, not only was I able to perform all those daily household chores again, but I had even developed a new system for a daily stretch routine that helped my stress level.  Even though it would take time before I’d be ready to start back to my previous workout routine, I was definitely making progress on a daily basis.  The physical therapy and daily stretch improved not only my physical ability to overcome this mountain of a challenge but my mental state as well.

It’s only natural to focus on the immediate and urgent actions demanded of a serious diagnosis.  I would share that, from my experience, paying attention to preparation before and after makes the largest impact.  Physical therapy helped me regain my confidence.

October is Breast Cancer Awareness month, and I personally say, “THANK YOU,” if you have ever given to a charity that supports breast cancer research.  Without those donations there is no doubt in my mind that I would not have been able to receive all the proper treatment for a successful outcome!

Here’s a link that I like that has some good PT exercise for post-surgery:

http://www.cancer.org/Cancer/BreastCancer/MoreInformation/exercises-after-breast-surgery

Your Soldier In Pink,

Misty Likis

SLOW COOKER WHITE CHICKEN CHILI

3–15.5 oz cans Great Northern, pinto, cannellini, or white kidney beans, rinsed and drained

2.5 cups chicken, chopped and cooked

1 large onion, chopped

1.5 cups chopped bell peppers, red, yellow or green

2 cloves garlic, minced

2 teaspoons ground cumin

1/2 teaspoon salt

1/2 teaspoon dried oregano

3.5 cups chicken broth

shredded Monterey Jack cheese (optional)

Stir together all ingredients except the cheese.  Cover and cook on low heat 8-10 hours (or high heat 4-5 hours).  If desired, top each serving with shredded cheese and broken tortilla chips.  Serves six.   Perfect for tailgating!

DID YOU KNOW OCTOBER IS….

September means that Autumn is almost here.  With the falling leaves and cooler (keep hoping, St. Louis!) temperatures, it’s the perfect time of year to hop on a bike and enjoy the changing seasons.  Plus, the aerobic health benefits are tremendous, and biking is a great stress reducer.

A blog we love–thanks, Susan Miles!–goes through all the reasons we should all use our bicycles a little more.  Check out:

http://susanmiles.hubpages.com/hub/The-Lesser-Known-Benefits-of-Bicycle-Riding

CRUSTLESS APPLE PIE

September is all about apples, and this recipe delivers the best parts of apple pie!

Ingredients

• 1 tablespoon unsalted butter
• 4 Golden Delicious apples, peeled, cored, cut into 16ths
• 1/2 teaspoon ground cinnamon
• 2 tablespoons brown sugar
  
• 1 orange, juiced
• Vanilla ice cream

Directions

In a medium heated skilled add the butter, then add the apples.  Cook for about 2 to 5 minutes, then add the cinnamon, brown sugar, and orange juice.  Swirl the apples around to make sure they all get coated.  Cook another 5 minutes until apples are soft and have carmelized.  Serve warm with a scoop of vanilla ice cream.

DID YOU KNOW SEPTEMBER IS…

Summer activities (golfing, softball, baseball, soccer) can lead to low back pain –

Here is some information that may help:

Exercises that may help reduce or prevent low back pain include:

• Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.
• Strengthening exercises, focusing on your back, stomach, and leg muscles.
• Stretching exercises, to keep your muscles and other supporting tissues flexible and less prone to injury.

Some exercises can aggravate back pain. If you have low back pain, avoid:

• Straight leg sit-ups.
• Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
• Lifting both legs while lying on your back (leg lifts).
• Lifting heavy weights above the waist (standing military press or biceps curls).
• Toe touches while standing.

Why is it important to do exercises for your lower back?

Exercise and staying active may relieve low back pain and can help speed your recovery. Stretching and strengthening your stomach, back, and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury.

Aerobic exercises-such as walking, swimming, or walking in waist-deep water-also help you maintain a healthy back. Aerobic exercise makes your heart and other muscles use oxygen more efficiently. Muscles that frequently receive oxygen-rich blood stay healthier.

CHERRY BANANA SMOOTHIE

Instead of visiting your local fast – food chain to get one, why not make your own Cherry/Banana Smoothie?!  Guaranteed to be more nutritious right out of your own kitchen!

Ingredients

• 1 cup cranberry juice
• 1 cup (8 ounces) cherry yogurt
• 1/2 cup cherry pie filling
• 1 medium ripe banana, cut into chunks
• 1 to 1-1/2 cups ice cubes

Directions

• In a blender, combine all ingredients; cover and process until blended. Pour into chilled glasses; serve immediately. Yield: 4 servings.

DID YOU KNOW AUGUST IS…

Friendship Day

Women’s Equality Day