Memorial Day Weekend All-Star Veggie Burger Recipe

All-Star Veggie Burger

Use soy. No, use beans. No, use oats. No, use rice. Hey, why not use them all? This veggie burger is an alternative to eating its beefy cousin (and can be used together). It’s high in fiber and as a stand alone patty, actually tastes pretty good. Once you layer the ketchup, the mustard, pickles, etc. you won’t be able to tell the difference.

Categories: Lunch, Dinner, Low Calorie, Low Fat, Low Cholesterol, High Fiber Diet, Vegetarian, Dairy-Free

Here’s What You Need
  • 1 cup cooked brown rice
  • 3/4 teaspoon garlic powder
  • 8 fresh basil leaves, chopped
  • 1/4 cup quick cooking oats
  • 1 (14 ounce) package firm tofu
  • 1/4 cup oat bran
  • 2 teaspoons vegetable oil
  • 1/2 teaspoon ground black pepper
  • 1 (15.5 ounce) can garbanzo beans, drained and mashed
  • 5 tablespoons Korean barbeque sauce
  • 1/2 teaspoon salt
  • 3/4 teaspoon dried sage
Instructions
  1. In a large bowl, stir together the mashed garbanzo beans and basil.
  2. Mix in the oat bran, quick oats, and rice; the mixture should seem a little dry.
  3. In a separate bowl, mash the tofu with your hands, trying to squeeze out as much of the water as possible.
  4. Drain of the water, and repeat the process until there is hardly any water worth pouring off.
  5. It is not necessary to remove all of the water.
  6. Pour the barbeque sauce over the tofu, and stir to coat.
  7. Stir the tofu into the garbanzo beans and oats.
  8. Season with salt, pepper, garlic powder, and sage; mix until well blended.
  9. Heat the oil in a large skillet over medium-high heat.
  10. Form patties out of the bean mixture, and fry them in hot oil for about 5 minutes per side.
  11. Serve as you would burgers.
Nutrition Facts

Servings: 8, Calories: 162, Fat: 4.7g, Cholesterol: 0mg, Sodium: 340mg, Carbohydrate: 23.8g, Protein: 8.4g

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Exercise and Stress

Can’t have one and the other!

Like some of your favorite cartoon heroes and villains, stress and exercise are archenemies, battling to take control of your mental health. When one is present, the other is likely not in the picture. Ready to do battle with the stress in your life? You’ve got to exercise.

A Strong Connection

From a young age, you have known that exercise does the body good. But now research has shown that it also does the mind good, and that exercise is particularly good at reducing stress. It does this by increasing your body’s production of endorphins. Known for making you feel good, endorphins are essential to happiness and a life devoid of excessive worrying.

As such, exercise has an uncanny ability to change your mood from gloom and doom to optimism and hope. A quick jog through the park or a game of basketball both require you to focus on something beyond those things currently causing you to stress out. Once you’re finished with your workout, you are able to see the stressors for what they are – small things that need to be taken care of, one thing at a time. With this new mindset, stress washes away and makes room for productivity and positivity.

Give your stress wings and let it fly away.- Carin Hartness

Your Responsibility

Now that you know exercise can kill your stress, you have a lot of work to do. That’s right – it’s up to you to get exercise. It may seem an easy task to get to the gym, but you probably know by now that it’s harder than you think. And it can be particularly difficult if you’re being bombarded with stress around every corner.

The problem is that stress often makes you want to avoid the gym. After all, you’ve barely got time to get everything done on your to-do list, so how could you possibly squeeze a spin class into your routine? By forcing yourself, that’s how. Because if you allow stress to win the battle, you’ll never overcome the overwhelming feelings that are brought on by those nagging stressors. Getting to the gym may seem like a trial, but the perks of feeling better instantly and getting improved perspective on what is important will help more than you can imagine.

And remember – any kind of exercise is better than none. Know you won’t be able to spend an hour at the gym after work? Take 15 minutes during lunch for a walk. It may seem like a small step – which it is, but it will reap big benefits for your mental health.

Beyond the Gym

Unfortunately, exercise alone isn’t always going to help your stress melt away and never return. Sometimes, it takes a little more effort to fend off the stresses of daily life. If you find yourself unable to relax and lose your stress with exercise, it may be time to take some other steps for maximum stress reduction. Other ways to reduce the stress in your life include the following:

  • eating a healthy diet with plenty of fresh fruits and vegetables
  • spending quality time with family and friends
  • talking with a medical professional, such as a psychologist
  • going to social gatherings when given the opportunity
  • taking a warm bath
  • practicing special breathing techniques

Regardless of what extra steps it takes to overcome your stress, don’t give up on exercise. It may not fight your stress all on its own, but keeping up a regular exercise regiment works wonders on your stress, helping it stay under control and making it possible for other stress-relieving methods to work their magic.

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Best Beaches for You

Need a vacation? Use this guide to hit the beach that meets your vacation needs just right.

Work has worn you down and life is getting a little bit too routine. Fortunately, you’ve been saving your vacation up for a moment like this. So pack your swimsuit, shorts, and t-shirts, and prepare for the time of your life.

Whether you want a relaxing time on the beach with nothing to do or an action-packed adventure, these beaches are sure to please. And as you may notice, they’re all located in the good ol’ USA to help keep your vacation at low cost, so you can spend all that extra money on a new hairdo or in the souvenir stores.

Getting Far Away

Want to hit the beach without being surrounded by barking dogs, screaming kids, and sunbathing adults? Make your way to the secluded beaches in the Samuel H. Boardman State Scenic Corridor. Unlike other places, you will be one of the few people to do so.

Located in the great state of Oregon, all of the beaches in the State Scenic Corridor offer gorgeous scenery and something many beaches can’t offer: silence. All you’ll hear is the therapeutic sound of waves crashing on the shore. As these beaches are some of the most secluded beaches around, they make you feel as if you’ve traveled to your own island oasis of vacation pleasure.

People Watching

Go to any popular beach and you can spend days watching people come and go. But if you want to watch for your favorite stars, you’ve got to go to one beach in particular – Laguna Beach. Located in sunny California, Laguna Beach is the hot spot for celebrity sightings.

If you don’t see any movie stars after a few hours, you may be looking in the wrong place. Pack up your umbrella and star-spotting binoculars and head to some of the local restaurants for dinner. A good choice for celebrity sightings is Surf and Sand. But even if you don’t wind up sitting next to Leonardo DiCaprio or Angelina Jolie, the food is good enough to make it all worthwhile.

Scuba Diving

Prefer to avoid celebrities and instead come face to face with some of the biggest and most colorful underwater creatures on the planet? Head to West Palm Beach in Florida for some of the best scuba diving conditions in America.
While underwater, you have the chance to come across a variety of creatures, ranging from tiny, cute seahorses to large, frightening sharks, sea turtles, dolphins, and more! All it takes is a sense of adventure and a willingness to enjoy nature for a memorable, once-in-a-lifetime scuba experience.

Out on the Boardwalk

Seeking a sense of excitement and old-fashioned fun that doesn’t require you to swim with the sharks? You need to get to the Wildwoods’ Boardwalk on the New Jersey shoreline. An impressive two and one-half miles long, the Boardwalk has tons of rides, shopping, and restaurants.

In fact, by the time you make your way to every available business on the Wildwoods’ Boardwalk, it will be well past dark. Fortunately, the Boardwalk stays alive in the dark hours, making it possible for you to have a blast during your beach vacation well after the sun has gone down.

Surf’s Up

For many people, a beach is only as good as the surf. For diehard surfers, there are few places that offer better surf than Black’s Beach in San Diego, California. The swells are frequent, you can take off on a wave from any direction, and the waves are often of impressive size.

However, Black’s Beach is one place that should be reserved for surfers who know what they’re doing. If you’re just getting your surf legs under you, it may be better to give spots in Texas or the East Coast a try until you feel comfortable with your board and the waves.

Pack ‘Em Up

Need to get out of town on the quick and only want the essentials for your beach getaway? Here are a few things that you will want with you on every beach vacation:

  • swimwear
  • sun block
  • sunglasses
  • sandals
  • towels
  • book or magazine
  • water
  • snacks
  • beach blanket
  • large-brimmed hat
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Yummy Healthy Summer Mango Recipe

The "hedgehog" style is a common way...
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Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.

Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.

Fresh Mango Pie

What better way to usher in summer than with this delicious no-bake mango pie? You won’t find any processed sugars or refined carbs in this dessert – just sweet and nutritious whole food ingredients. That being said, remember to use portion control even with nutritious desserts.
Servings: 12

Here’s what you need…

  • 2 cups raw pecans
  • 1/2 teaspoon ground vanilla beans, divided
  • 1 teaspoon sea salt
  • 1 1/2 cup pitted dates, divided
  • 2/3 cup water
  • 3 ripe mangoes, peeled, seeded and sliced
  1. Combine the pecans, 1/4 teaspoon of the vanilla bean, sea salt and 3/4 cup of the dates in a food processor. Press half of the mixture into the bottom of a pie pan, set aside.
  2. Combine the remaining 3/4 cup dates, 1/4 teaspoon vanilla bean and water in a food processor or blender. Mix until a thick syrup forms.
  3. Place the mangoes in a large mixing bowl. Toss with the syrup until fully combined.
  4. Arranged the mangoes over the crust, then sprinkle with the remaining crust.
  5. Keep in the fridge and eat within 2 days.

Nutritional Analysis: One serving equals: 220 calories, 12g fat, 27g carbohydrate, 5g fiber, and 3g protein.

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The Top 7 Reasons to Exercise

Man and woman in swimsuits, ca.
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Summer has arrived and along with it the dreaded bathing suit season.

Whether you can’t wait to bare it all on the beach, or if you’re still working toward a weight loss goal, exercise is the key to looking and feeling great in summer months.

But why else should you exercise? Here are the top 7 reasons to exercise this summer:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  • Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Springfield Ave MayFest 2010

Congratulations to our 2010 Mayfest raffle winner Willie Gartenlaub!

She won 1 FREE month of unlimited boot camps, value $367.

Stay tune for more discounts and giveaways coming your way.

Make sure you are following us on Facebook Maplewood Boot Camp http://budurl.com/mbcfan

Every week we will be giving out a $50 boot camp gift certificate to one of our Facebook fans.

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Diet Soda Health Risks

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A new interesting study suggests that we humans have taste receptors in our stomachs and intestines. What does that mean exactly? Well, in the same way our tastebuds send signals to pump saliva, chew and swallow, gut tastebuds send signals that prep the body for proper digestion. This is all well and good, as long as you’re eating and drinking healthy items. But for diet soda drinkers, the news isn’t so cheery.

“When the gut’s taste sensors encounter something sweet, they send a ‘prepare for fuel’ missive that results in cranked-up insulin levels in the blood,” the biweekly reports. Insulin signals the body to draw glucose from the blood and store it in the muscles and liver. Except when the sweetener is artificial, the body gets all ready and then there’s no energy to harvest.

This discovery might shed light on the previously mysterious link between diet beverages and the development of metabolic syndrome and type 2 diabetes.

Full story at UTNE.

Snack Healthy

177/365 [Late dinner]
Image by The Hamster Factor via Flickr
Snack Healthy

Travel days create the perfect opportunity for snacking. A mocha and scone before your flight, a salty snack on the plane and then before you know it – it’s lunch time! Road trips open up even more opportunities for regrettable snacking…rest stop vending machines, gas station quickie marts and of course the never ending string of fast food restaurants that line the highway.

This summer avoid unhealthy snacking by packing your own goodies. Try these:

  • Dried or fresh fruit
  • Unsalted nuts
  • Health bars
  • Cut veggies
  • Low fat crackers or pretzels

Also remember to drink plenty of water throughout the day. It’s easy to become dehydrated while traveling, so always carry a water bottle with you.