Angel Food Cake

Ingredients:

• 1/2 Cup sifted cake flour
• 1 1/2 cups granulated sugar
• 1/2 teaspoon salt
• 12 egg whites
• 1 tablespoon water
• 1 tablespoon lemon juice
• 1 teaspoon cream of tartar
• 1 teaspoon vanilla extract

Direction:

1. Sift flour, salt, and 3/4 cups sugar together.
2. Beat remaining ingredients until soft peaks form. Reduce mixing speed and gradually add remaining 3/4 cups sugar several tablespoons at a time.
3. Sift a small amount of the dry mixture over the whipped eggs. Fold gently. Continue (sifting and folding) until all flour is just incorporated.
4. Gently pour batter into a greased 10 inch pan. Bake at 350 F for 35-40 minutes (or until a toothpick inserted comes out clean).

Makes 12 servings

Nutritional Information:

• Fat: 1.1 g
• Carbohydrates: 34.2g
• Calories: 165.6
• Protein: 4.8 g

Sparks People

What to Do After a Workout?

Many people have great workout routines. You drink plenty of water, warm up, stretch, work the entire body and even get in some cardio.
Once completing the workout most people head back to the house, change and move on with the day.

How you treat your body in the minutes and hours after you exercise has a direct effect on muscles soreness., muscle strength and growth, and staying hydrated.,

Things you should do once you have completed a workout:

• Cool Down: The first thing you should do is cool down.
• Stretch: Stretching allows your muscles to rebuild, growing bigger and stronger, and thus allows you to get the full benefit from your efforts.
• Drink Water: It's recommended that you drink another 2-3 cups within two hours after you have finished exercising.
• Refuel: You need to repair your muscles and boost your energy level, and you need to do it fast.
• Exercise Extra: The longer you cool down after a workout, the less sore you will be the following day.

Try these few steps and see if it makes a difference in your workout.

Chicken Parmesan

Ingredients:

• 4 Large Chicken Breasts
• Olive Oil
• Salt
• Pepper
• 1 Cup Pasta sauce
• 8 oz. mozzarella cheese

Directions:

1. Preheat the over to 350 f
2. Heat the sauce in the microwave or over the stove until hot.
3. Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Saute the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other.
4. Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted.

Serves 4

Nutritional Info:

• Fat: 16.3g
• Carbohydrates: 6.7g
• Calories: 349.2
• Protein: 41.9g

2009 National Walk at Lunch Day

Wednesday, April 29th is 2009 National Walk at Lunch Day!

The National Walk at Lunch Day is part of "Walking Works", a Blue Cross and Blue Shield program designed to help members of all fitness levels take steps for better health and reduce the likelihood of future problems such as:

• Heart Disease
• Diabetes
• Certain Cancers

Plan to bring your shoes to work on Wednesday, April 29th and plan to walk during or after lunch. Find so friends or co-works to join you!

Shortcake Biscuits with Berries

Ingredients:

• Canola oil spray
• 1 1/2 cups unbleached white flour
• 1/2 cup whole wheat or whole-wheat pastry flour
• 1/2 tsp salt
• 4 tsp baking powder
• 3 to 4 tbsp sugar for biscuits, plus more for the berries, according to taste
• 2 tbsp butter, softened
• 4 tbsp canola oil
• 1 cup fat-free (skim) milk
• 1 lb fresh strawberries
• 1 pt fresh blueberries or 2 cups frozen
• 1/4 cup orange juice

Directions:

• Preheat oven to 425 degrees. Spray a nonstick cookie sheet with oil spray. Set aside
• Hull strawberries and slice into a bowl. Add fresh blueberries, if using. Mix in orange juice and sugar to taste. Set aside 30-60 minutes. (If using frozen blueberries that are defrosted, stir in just before assembling shortcakes).
• In a medium bowl, mix together the flour, salt, baking powder and sugar. Use a pastry blender of a fork to cut the butter and oil into the flour mixture until it resembles coarse meal. Add the milk all at once. Stir until it is just incorporated and there are no lumps.
• Form 8 biscuits by dropping well-rounded quarter cups onto the cookie sheet. Bake 15 to 20 minutes or until biscuits are done. (Use a toothpick to test center) Cool on a wire rack.
• Use a serrated knife to gently slice off the top third of each biscuit. Top with some berries and juice. Lay the top third of the biscuit on berries. Top with more berries and juice. Place remaining berries around each biscuit. Garnish with frozen yogurt, if using and serve.

Makes 8 Servings.

Nutritional Information:

• Fat: 7.2 g
• Carbohydrates: 43.9g
• Calories: 253.6
• Protein: 5.3g

7 Fun Ways to Burn BIG Calories this Spring!

Spring is here and the weather is starting to warm up outside. Here a 7 Fun Ways to burn calories this spring.

1. Tennis- You can burn 470 calories per hour playing singles tennis. It is not expensive and there are courts in many of the towns in the county. Ask a team member to go play with you.
2. 5K Run: 460-680 Calories per hour. You have been walking/Run indoors this winter now is the time to take it outside and try something new. Check out the 5K runs in the area. Most of them also always walking so if you are not up to running to you can still participant by walking!
3. Gardening and Yard work: 210-360 Calories per hour. Get out there and start your garden or clean out those floor beds you can burn a lot of calories while doing it. Maybe you do not have a garden, offer to help someone else with theirs or you and other team members can start one together.
4. Frisbee Golf: 220 Calories per hour. Frisbee Golf is a great way to get outdoors and enjoy the nice weather. Also something your kids will love to do with you.
5. Cycling: 270 Calories per hour. Get out that bike and start pedaling. Maybe you have been riding a bike indoors now you can go out and see more scenery on your bike.
6. Wash your car: 250 calories per hour. Do you have a bucket, soap and water? Get them out and wash your car, truck, motorcycle whatever it might be.
7. Hit the Trails: 400 Calories per hour. The county has a ton of walking trails head out and check some of them out. Walk some you have never been on before and maybe get team members to go along with you.

Here a 7 great tips to help you burn calories, enjoy the being outdoors and getting team members involved!

Wonderfull Stuffed Potatoes

Ingredients:

• 4 medium baking potatoes
• 3/4 cup low-fat cottage cheese
• 1/4 cup 1% milk
• 2 tablespoons soft margarine
• 1 teaspoon dill weed
• 3/4 teaspoon herb seasoning
• 4-6 drops hot pepper sauce
• 2 teaspoon grated Parmesan cheese

Directions:

1. Prick potatoes with fork. Bake at 425 F for 60 minutes or until fork is easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
3. Mix in by hand remaining ingredients except Parmesan cheese. Spoon mixture into potato shells.
4. Sprinkle each top with 1/4 teaspoon Parmesan cheese.
5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Nutritional Information:

• Fat: 2.0g
• Carbohydrates: 15.4g
• Calories: 109.7
• Protein: 9.3g

21 Ways to Get Bak on Track Today!

The first program is in the last two weeks and many of you have started to feel like you have fallen off the track to your goals. When you feel overwhelmed with getting back on track, try one (or more) of these small steps each day!

1. Try a short workout- Even 5 minutes is better than nothing.
2. Try a new recipe- Cooking healthy foods can be fun and it never has to be bland.
3. Eat a healthy breakfast- Your morning meal sets the stage for the rest of the day.
4. Drink your water- Try to aim for 8 cups each day and you'll feel the difference.
5. Track your food today- No matter how it adds up, you'll learn from it.
6. Share your goals- Share them with a friend, you'll be more accountable.
7. Exercise for 10 minutes- Jump rope, march in place, or do some crunches.
8. Find a buddy- get support from friends.
9. Take a walk- Don't worry about how long or far you go-just get out there!
10. Create a motivational college- Include pictures of your goal and reasons why you want to get there.
11. Go shopping for some healthy foods- Make a list of items prior to going to the store.
12. Check the nutrition facts before you go out to eat- Make sure you can make an informed choice.
13. Ride your bike- Even a leisurely ride has benefits for your body and mind.
14. Work in the yard- Gardening and yard work is a great way to add activity to your day.
15. Take the stairs- Even if this is the only thing you do all day, you'll feel stronger for it.
16. Listen to an inspirational song- Make a playlist of them so you can turn to it whenever you need a boost.
17. Measure your portions- It's a simple way to learn how much you're eating.
18. Eat a piece of fruit- Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
19. Slow down during meals- You'll be less likely to overeat and more likely to enjoy your meal.
20. Play! What kids call "play" we often call "exercise"- Play a sport, a game or use the backyard.
21. Learn something new- Sometimes simply reading about nutrition, fitness can change your mindset and get you back on track.

Just remember is happens to the best of them! With healthy eating and exercising, as long as you're consistently out-stepping your steps back, you're ahead of the game!

Take the Pledge to Walk by Paricipating in National Start! Walking Day

Spring is here and more warm weather is on its way. You may be looking for the perfect motivation to get up and moving. And what better way to start then to take part in the American Heart Association's National Start! Walking Day which begins on Wednesday, April 8th.

Check out the web page
www.americanheart.org

You can challenge co-workers, community members and others!
So sign up today!

Mini-Cheescakes

Ingredients:

• 12 low-fat vanilla wafers
• 3 oz. Cream cheese, at room temperature
• 12 oz. fat-free Cream cheese, at room temperature
• 1/2 cup Sugar
• 1/2 teaspoon vanilla
• 2 eggs
• Cherry pie filling

Directions:

1. Preheat over to 350 F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.
2. In mixing bowl, beat cream cheese and fat-free cream until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.
3. Pour cheese cake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight.
4. Decorate cheesecake tops with cherry pie filling

Makes 12 cheesecakes/servings

Nutritional Info:

• Fat: 4.4 g
• Carbohydrates: 14.4g
• Calories: 120.6
• Protein: 6.0g

4 Signs It's Time to Chnage Your Workout Routine

When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn't the most exciting activity you had experienced, you began feeling better and seeing results from your hard work.
But then slowly, the novelty began to wear off. You start finding reasons to sleep in and found "better" things to do with your time. Then before you realize it, you have missed a whole week and your drive to continue is gone.
Here are four of the most common signs and what you can do to get back on track:

1. Your workout bores you. It is easy to get bored if you stick with the same routine for too long. It helps to add variety to your walks/exercise. Change can help keep your workouts fun and interesting, giving you something to look forward to.
2. Your workout isn't giving you results anymore. When doing the same activity all the time it is likely to plateau much sooner than someone who varies their workout. Your body can adapt to these exercises so that they don't offer the same benefits that they once did. "Variety" means either changing something about your current routine or trying a totally different activity.
3. Your workout leaves you more tired and sore than before. Exercise should give you more energy, not leave you feeling rundown. If you're feeling overly tired or perpetually sore, you could be over training. Your body needs time for rest and recovery. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.
4. Your workout is no longer challenging. If your workouts aren't challenging you anymore, find ways to increase or improve them. Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals.

Changing your workout routing whenever these signs arise will help keep your motivation high as you work to improve your fitness level. The key is to pay close attention to how you're feeling both physically and mentally. Exercise shouldn't be a chore that you dread, but something thing that makes you feel good about yourself!