Title: Crunch- The Joy of Yoga

Instructor:  Sara Ivanhoe

Type of workout: Yoga

Length of workout: 35 minutes

Difficulty:  Advanced beginner/intermediate

Space needed: Very little.  If you are able to lie down on your floor
comfortably, you’re all set.

Experienced needed:  Some exposure to yoga, but not a huge amount.  Some arm and leg strength.                                                            
                                                                             
Setting:  Boring but fine.  A studio setting.

Music:  Nothing special-barely notice it.

Equipment:  None required-though a yoga sticky mat would be helpful.

Modifications?:  Yes.  One background exerciser demonstrates modifications. 
Good for advanced beginners.

Cueing:  Excellent.

Instructor grade:  A

Workout grade:  A

Review: 
This is a very laid-back approach to yoga.  The instruction is casual and
clear.  The feel of it is much more sporty than spiritual.  Great back
strengthening poses are included in the workout, plus a 6-minute relaxation
at the end.  This is not “power yoga”.  The emphasis is on strengthening and
lengthening the muscles.  The set is boring-I wish it was out in nature
somewhere.  But, it’s not a distraction.  The participants show a variety of
body shapes, though they are all fit.

This video is not for everyone.  If you’re looking for a more “spiritual” feeling yoga video, you may want to check something else out. But the series of poses here are great and I always feel rejuvenated at the end of the workout.  This, along with Ali McGraw’s Yoga, Mind, and Body (which is a VERY different type of approach to yoga-more of a mind and body emphasis-hence the title), is my favorite yoga video that I own.  And I own many good ones!

**********************************

Title:  Living Yoga: Stress Relief Yoga for Beginners

Instructor:  Suzanne Deason

Type of workout: Yoga

Length of workout: 20 minutes

Difficulty:  Advanced beginner

Space needed: You need to be able to lie down on your floor comfortably.  And
to be able to stretch out your leg, while lying down, to the side of you.

Experienced needed: Minimal. 

Setting:  Beautiful-on the beach during a sunset.

Music:  Relaxing.

Equipment:  You may use a yoga block and a strap during this.  I do not use
the block, but I do use an old tie for the strap.

Modifications?:  Yes-with the yoga block and strap.

Cueing:  Very good.

Instructor grade:  A

Workout grade:  A-

Review:
Want to relax before bed?  Do this workout.  It is a series of nice yoga
stretches, with a 3-minute relaxation at the end.  Suzanne Deason’s voice is
very soothing.  Out of all the Living Yoga videos that I have tried, she is my favorite instructor from them. 

The yoga block can be used for people who aren’t very flexible.  And the
strap is used to stretch certain body parts that are hard to reach.

Sometimes she does not spend as much time on one side as the other-hence
the A- grade instead of an A.  But that’s the only real fault of the video. 
It’s a nice, cheap (go to Target) yoga video to add to your collection.  A
quick workout that can be easily snuck into your day.  Especially at night,
which is where this workout fits best.

Keep Bagged Salads From 
Making You Sick
From:   Naylene
Woman's World, March 7, 2000

Pre-washed, pre-cut salads and veggies may be timesavers, but USDA researchers caution that they're vulnerable to contamination with illness causing bacteria because they've been stripped of the skin that serves as their natural protective barrier.  Prevent contamination by storing them at room temperatures below 40 degrees F, washing them thoroughly and tossing them after their expiration dates.

Submitted by Naylene/NayNay

Links, Tip & Recipes from Anne

THIS SITE IS RATED AT 4.5 "steel toes" up, by me!!!  
(with 5 steel toes being the best).



Workouts For Women:
http://www.workoutsforwomen.com   
Online Personal Fitness Training and Home Exercise Programs   

PROS:  Workouts for Women is an excellent site with lots of good information, including short video clips showing the correct way to do an exercise.  They will work out an individual personalized program for you, based on YOUR fitness level.  Also offered is a service that will pair you up with an exercise buddy at the same level as you.  This is an option that you don't have to take if you don't want to, although they will bombard you with email asking if you wouldn't like to reconsider!!  They also say that if your buddy turns out to be a "duddy" they will put you back on the list.  The people who run this site have our BCB attitude.  They expect you to sign in every week and fess up to how much of your program you've done.  And they expect you to be honest about it.  There's always the option to move up to the next level if you feel you're not getting enough from the level you're at.  Only minimal equipment is required, and no gym membership is necessary.

Cons:   This program is not free.  Costs run as follows:
                        4 weeks @ $5.00 per week *** $20.00
                      12 weeks @ $4.75 per week *** $57.00
                      24 weeks @ $4.50 per week *** $108.00
                      48 weeks @ $4.00 per week *** $192.00
               


Delicious Soy Foods -- http://www.thriveonline.com
super soy foods


BROADEN THE TASTE POSSIBILITIES AT YOUR NEXT MEAL. SOY FOODS ARE MORE THAN JUST A BLIP ON THE NUTRITION RADAR SCREEN -- THEY ARE VERSATILE,   GREAT TASTING, AND EASY TO USE, TOO.

Soybeans are one of the most nutritious types of legume -- they are a great source of soluble fiber, protein, iron, B vitamins, potassium, zinc, and other essential minerals. In addition to being low-fat, low-calorie, and nutrient-rich soy foods like tofu, tempeh, soy milk, and miso contain plant hormones known as phytoestrogen, which can help alleviate menopausal symptoms like hot flashes.
      
On the taste front, when served on their own or cooked with tangy sauces, fresh vegetables and fruits, and whole grains, soy foods are delicious meal additions that are readily available at your neighborhood grocery or health food store. If you want to include more of this humble bean in your diet, here are some of its different incarnations to help get you started.

Miso is fermented soybean paste. A deeply flavored food, miso has a sweet  taste and is usually sold in light and dark varieties. Light misos are fermented for a short time and range in color from yellow to brick red.
      
Dark misos are sometimes fermented for years, have a greater concentration of soybean, and are often saltier than their lighter relations. You'll find miso in the refrigerated section of your grocery store. Miso paste can be used as the base for simple stocks, soups, and broths. It's also great in salad dressings, dips, and sauces for stir-fried vegetables and noodles.
      
Tip: Because some miso brands are salty, even when diluted, you might want to taste-test your dish before adding extra salt.
      
Soy milk is made from ground soybeans that are soaked, lightly cooked, and then strained. Sometimes fortified with vitamin D, soy milk is often beige in color and has a light, vaguely beany flavor. It comes in thin or creamy textures. Soy milk is a low-calorie substitute in recipes that call for  milk, but check the label since many brands have added sweeteners. You'll find it in your dairy section or sold in aseptic cartons.

Tip: Soy milk has a short shelf life once the container is opened. You might want to buy single-serving sizes for easy use.
      
Another fermented soy food, tempeh consists of soybeans that are mixed with mold, which holds the beans together, and then pressed into cakes. Tempeh has a chewy texture and a rich, yeasty flavor. Some varieties are mixed with grains or vegetables during the fermentation stage. Tempeh can be baked, broiled, and grilled; it's also great shredded and used in  salads, to stuff vegetables, or to make fillings for sandwiches and wraps. You'll find tempeh in the refrigerated or frozen foods section of your grocery store. Check the expiration date stamped on the package. If you don't plan to use it straight away, you can safely store tempeh in your freezer.

Tip: If tempeh is slimy or smelly, you've probably missed its best-use date and should throw it away.
      
Tofu is the chameleon of the soy foods, and is so adaptable it can be pureed and used in fruit smoothies or sliced and stuffed with mixed vegetables, and baked. Sold in silken to extra-firm textures, tofu absorbs the flavors of whatever you prepare it with. The reason is because tofu  has a high water content, so drain it well before using it in recipes. (You can wrap it in cheesecloth and leave in a colander.) Store leftover tofu in fresh water and change the water daily. If a film develops on top,  it's time to toss.
     
Tip: For a chewy texture, freeze firm and extra-firm tofu varieties, defrost, and drain. The tofu may darken slightly in color. 

             *******************************************


This is a great site for vegetarian recipes.  Here are some using different types of Tofu.    

http://vegkitchen.com/tofu.html

FIGHTING THE FEAR OF TOFU
Recipes adapted from Pasta East to West / Vegetarian Express

        Fettuccine With Silken Tofu Alfredo Sauce 7 to 11 Pts
        Sweet-Glazed Tofu Cutlets   4 Points       
        Tofu Eggless "Egg Salad"    6 Points
       

My favorite kind of culinary challenge is figuring out how to transform some rich, sinful, calorie-laden favorite (like Fettuccine Alfredo) into something that agrees with both the taste buds and the arteries. And for this type of recipe redux, quite often, it's tofu to the rescue. Why tofu? It's incredible nutritional and medicinal properties aside, I can think of no food more versatile. Tofu can be made creamy, chunky, and yes, even chewy.

It wasn't so long ago that tofu was just an esoteric Asian product. Now, most any supermarket carries not only the traditional soft or firm Chinese-style tofu in sealed tubs, but many variations: silken tofu (in tubs as well, or in aseptic packaging) tofu hot dogs, tofu "sausage," tofu "deli slices," even tofu "pepperoni."

However, there still seems to be a lot of confusion about what tofu is, and a certain amount of what I call "fear of tofu", namely uncertainty as to what to do with it. The following recipes are designed to demonstrate the superb versatility of tofu.

FETTUCCINE WITH SILKEN TOFU ALFREDO SAUCE
Serves: 4 to 6   (7 to 11 Weight Watchers Points)

Pureed silken tofu has an ultra-creamy, custardy texture that is perfect for sauces such as this, or as a base for dips and salad dressings. Look for it in the produce section of any supermarket.

          12-ounce package fettuccine (see note)
          2 tablespoons light margarine
          3 cloves garlic, crushed
          1-pound tub or about 1 1/2 10-ounce aseptic packages silken tofu
          1/2 cup low-fat milk or soy milk
          1/2 cup grated fresh Parmesan cheese
          1 teaspoon salt
          Freshly ground pepper to taste
          Extra Parmesan cheese, optional
        
Bring water to a boil in a large pot. Cook the noodles in rapidly simmering water until al dente, about 10 to 12 minutes, then drain.

In the meantime, heat the oil in a small skillet. Add the crushed garlic cloves and sauté over medium-low heat for 2 to 3 minutes, or until they are golden. Remove from the heat and discard the garlic cloves.

Combine the next 4 ingredients in a food processor and pour in the melted margarine from the skillet. Process until completely smooth and creamy. Combine the hot, drained noodles and the sauce in a large serving bowl and toss together. Season to taste with freshly ground pepper and toss again. Serve at once. Pass around extra grated Parmesan cheese to whoever wants some.

NOTE: A combination of green and white fettuccine makes this a very
attractive dish.


SWEET-GLAZED TOFU CUTLETS   4 WW Points
Serves: 4

A simple, pleasing way to prepare tofu. I challenge anyone who thinks tofu is tasteless mush to try this crisp, salty-sweet rendition. This is great alongside Oriental-style rice or noodle dishes.

          1 pound firm or extra-firm tofu
          1 tablespoon canola oil
          1 teaspoon sesame oil
          2 tablespoons honey
          2 tablespoons soy sauce
          2 tablespoons dry red wine or sherry
          2 scallions, sliced, for garnish

Cut the tofu crosswise into 1/4-inch-thick slices. Blot them briefly between paper towels or clean tea towels.

Combine the oils, honey, soy sauce, and wine or sherry in a small bowl, then heat the mixture slowly in a wide skillet. Arrange the tofu slices in the skillet, then flip them carefully at once so that they will be coated with the sauce on both sides. Fry the tofu over moderately high heat until the underside is nicely golden and crisp, then flip again and fry until the other side is crisp. Remove the tofu cutlets to a serving platter and scatter with scallion slices. Serve warm.


TOFU EGGLESS "EGG SALAD"  6 WW Points
Serves: 4
        
Another useful way to prepare tofu is to mash it. This way, it can be
used as a substitute for ricotta cheese, for making tofu burgers, or tofu
"scramble eggs." One of my favorites is this eggless "egg salad."

          1 pound medium-firm tofu, drained
          1 large celery stalk, finely diced
          1 scallion, finely chopped
          1/3 cup commercially prepared tofu mayonnaise or fat-free mayo
          1 to 2 teaspoons Dijon-style mustard, to taste
          1 teaspoon good-quality curry powder
          Salt and freshly ground pepper to taste
          Warmed pita breads or whole-grain bread
          Dill pickle spears
          Tomato wedges
        
Drain the tofu and break it into several pieces. Place it in a mixing
bowl and mash well with a fork until it has the texture of cottage cheese.
Add the diced celery and scallion.

In a small bowl, combine the mayonnaise, mustard, and curry powder
and  mix well. Pour this mixture over the tofu mixture and stir well. Season
to taste with salt and pepper. Serve in warmed pita breads or spread on
whole-grain bread with dill pickle spears and tomato wedges alongside.

Journaling your weight loss journey
From:   Melissa89n (LuvMyScrapbooks)


Journaling.  What comes to mind when you hear that word? Do you think of
volumes of prose, elegantly written in fancy books of handmade paper?  Maybe you think of typed entries in a computer program or scribbles in the margins of a daily organizer.  Maybe you connect journaling with people who embark on adventurous trips, or who endure some life-changing event like a severe illness or when someone you love dies. 

Well, journaling can be all of those things, and more.  What I want to focus on in this article is journaling our weight-loss efforts. This is indeed a journey of great magnitude, something that will change who we are and how we think forever. 

Let's first discuss the benefits of journaling:  Keeping a journal is
relatively simple, convenient, and inexpensive.  People of any age, gender,
or background can do it.  There is no right or wrong way to journal.  If you
are doing it at all, you will benefit.  A journal is a holding place for
feelings, thoughts, observations, opinions, or mindless ramblings.  The
benefit of the writing is in the expression of oneself, which can be helpful
for a number of reasons:

*  A journal is a safe place to express feelings.  Whether you are sad,
angry, upset, lonely, or excited, you have a right to your feelings, and they
demand expression.  In your journal, you can scream, grieve, celebrate, or
whine without disrupting anyone or anything.  Many people express their
emotions by binging on food.  Expressing on paper how you feel at the moment
you want to stray from your eating plan will help you to discover why you
want to overeat and what you can do to prevent it from happening.

*  Journal-writing is self-nurturing.  We all need to pay attention to
ourselves and our needs.   When we write we are taking time for ourselves,
which will help boost our self-esteem and thus help us to stay on program.

*  Journaling can raise self-awareness.  When you write "for your eyes only,"
it becomes possible to tap into the deepest parts of who you are.  Allowing
yourself this expression lets you explore your behaviors, reactions, and
motivations.  This can be a powerful experience when you begin to discover
some deeply hidden emotional baggage, possibly even some reasons why you
became overweight in the first place.  This usually will happen a few weeks
or even months into your journaling.

*  Writing can help you to organize your inner self and put things into
perspective.  The act of writing takes something abstract (a thought or
feeling) and puts it into concrete form (the written word).  This process of
putting things down on paper can help us to see things more objectively, to
organize what is inside of us, and to keep us from being overwhelmed.  Many
times we lose sight of the "big picture," because we are so caught up in the
details of daily life.  Or we seem unable to focus on our goal, because it
seems so far away.  Journaling can help us prioritize our goals, our needs,
our objectives, so we can stay on track.


Now that you know why you should journal, you need to decide when to journal. The best time is when you will journal.  Some use the early morning hours, others journal before bed as a reflection of the day and a stress reliever.   Try to think about the best time for you, when you have the time, the privacy, and the desire.  I journal before bed while drinking my last glass of water for the day.  I leave the journal on my nightstand with a pen dedicated to it so it is always ready for me.

That brings up the question of what you need to journal.  The most economical solution is a ruled notebook and a pencil.  You can journal in ink or pencil, whichever you prefer.  You don't need a fancy bound book, although that is what I use.  I tried a notebook, but found it too ordinary and wanted my journaling time to be special.  So I found a beautiful book with that famous cherub painting printed on it, and pages with little plant flecks embedded in them.  I also bought a fun pen with maribou feathers on top and keep it only for journal writing (I had to
buy one for my 4-year old daughter as well so she would keep from "borrowing"
mine!).   Ask yourself, "What supplies will make me want to use them to journal with?"
   
How often should you write? Well, think about your personal goals.  If you want a detailed record of your life, then you will need to write every day.  If you want a place to safely express your anger, frustration, disappointment, etc., then you should write when you feel those emotions begin to well up inside you.  If you want to record highs and lows of your weight loss efforts, then journal as soon as you feel these are occurring.  This could be as often as every day, or as seldom as once a week.  Try to journal at least once weekly, possibly after your weigh-in.

Well, now you are convinced that you should start a journal, so you've gathered your supplies, found your perfect time & spot to write, and now you are totally stuck.  "How in the world will I know what to write?" you ask yourself.  Remember, there is no wrong way to journal.  However, here are some ideas to get you started:

*  Use the Gratitude Journal idea that Oprah endorses and write down 3 things
every day that you did that supported your weight loss efforts;

*  Use a scrapbook-style journal and paste before & during pictures of
yourself, pictures of you at your most attractive (or most un-attractive!),
and write about how you felt when that picture was taken, or how you feel
looking at it now.  Also, you can use it for the "Storyboard" idea in the
Weight Watchers "Tools for Living" book, or you can make a collage using
pictures from magazines that represent your goals.  Put special mementoes in
your scrapbook as well like the 5-lb WW bookmark and stars or any encouraging
cards or notes your leader or other support people have sent you.

*  After your weekly weigh-in, note the progress in a journal and write about
what you did right this week and also what you did wrong.  Note how you felt
when you weighed-in, and jot down any good tips from the leaders talk that
you want to remember.

*  Make a list of your support people, along with what they have done to
support you.  Have you thanked them lately? Also make a list of those you
feel may be trying to sabotage your weight-loss efforts, and list a reason
why you think they want to do that and 3 ways you can combat their assaults.

*  When you feel a craving for food, write down the date & time, the food you
are craving, and how you feel at that moment (stressed, angry, sad, lonely,
etc.).   Devote a page to this activity.  After a couple weeks, you may start
to notice a pattern.  Learn from this and write in your journal what you
think about it!


I am sure you will think of other ideas for journaling.  Share them with
us and maybe we can have a journal-writing follow-up story!

*****************************************

Dance Like No One's Watching
From:   Melissa (LuvMyScrapbooks)

I got this from the AOL WW board.  The forum leader posted it and said the
author was unknown.  I thought it might be neat for the newsletter!   I love
the quotes in it!
~Melissa (LuvMyScrapbooks)

Dance Like No One's Watching
We convince ourselves that life will be better after we get married, have a
baby, then another. Then we are frustrated that the kids aren't old enough
and we'll be more content when they are.

After that, we're frustrated that we have teenagers to deal with.  We will
certainly be happy when they are out of that stage.  We tell ourselves that
our life will be complete when our spouse gets his or her act together, when
we get a nicer car, are able to go on a nice vacation, when we retire.


The truth is, there's no better time to be happy than right now. If not now,
when? Your life will always be filled with challenges. It's best to admit
this to yourself and decide to be happy anyway.

One of my favorite quotes comes from Alfred D Souza. He said, "For a long
time it had seemed to me that life was about to begin - real life. But there
was always some obstacle in the way, something to be gotten through first,
some unfinished business, time still to be served, a debt to be paid.  THEN
life would begin. At last it dawned on me that these obstacles were my life

This perspective has helped me to see that there is no way
to happiness. Happiness is the way. So, treasure every moment that you have. And treasure it more because you shared it with someone special, special enough with whom to spend your time...and remember that time waits for no one...

So stop waiting until you finish school, until you go back to school, until
you lose ten pounds, until you gain ten pounds, until you have kids, until
your kids leave the house, until you start work, until you retire, until you
get married, until you get divorced, until Friday night, until Sunday
morning, until you get a new car or home, until your car or home is paid off,
until spring, until summer, until fall, until winter, until you are off
welfare, until the first or fifteenth, until your song comes on, until you've
had a drink, until you've sobered up, until you die.... to decide that there
is no better time than right now to be happy...
Happiness is a journey, not a destination.


Thought for the day:

 Work like you don't need money,
 Love like you've never been hurt,
 And dance like no one's watching.

***************************

BOOK REVIEWS  
BY VIRGINIA


Life Strategies: Doing What Works, Doing What Matters
by Philip C. McGraw,
Ph.D., (Hyperion, 1999) $19.95, U.S., $29.95, Canada.

Many of you may know this book because Phil McGraw appears regularly on
Oprah, and has had a program featuring this book.  It’s a keeper, even though
it is not specifically about weight loss, because much of the philosophy
mirrors BCB thinking. As a sample, the first of the strategies is: “You
Either Get it or You Don’t.”  This refers to the basic understanding of
attitudes and how we operate in the world.  We either create goals, and
understand that we are 100 percent responsible for how we live, or we don’t. 
We either learn from our mistakes or we don’t.  Other life strategies that
made me think of BCB include:  #5, “You Can’t Change What You Don’t
Acknowledge,” and #6, “Life Rewards Action.” 

In his down-to-earth tone, Phil addresses a range of issues, all of which
have the potential to help us focuses on all types of goals.  The book
includes planning charts and exercises and other things that help generate a
focus and ideas.  I see it as both a practical tool and a philosophical look
at life and personal growth.

Virginia



Creating a Charmed Life,
by Victoria Moran (Harper SanFrancisco, 1999)
$12.00, U.S., $17.50, Canada

    My daughter gave me this book for Christmas and I’m having a great time
with it.  I think it’s a real gem, and although women are the target audience
for this book, there isn’t much in it that wouldn’t apply to men as well. 
The book consists of 75 short essays that include reflections on modern life
and advice about enriching day-to-day living.  Many essays coax readers to
think about what they really want in life, but also how to best use energies
and skills.  Just as a sample, #9 is “Coexist Gracefully with the
Unresolved,” #10, “Invite Adventure,” #12, “Enjoy Your Eccentricities,”
#32, “Become an Unhurried Woman,” and #48, “Choose Actual Over Virtual
Reality.” 

    While this book is obviously not about weight loss, it is a valuable
companion to personal growth journeys, which WW certainly is—or can be! 
(Moran mentions her own struggles with overeating.)  The essays are numbered,
but you can open the book anywhere and find something that might be
meaningful on that particular day.  I sometimes use the book when I write in
my journal in the morning.  It seems to prompt some kind of thought stream
and also reminds me of what I already know—it’s so easy to forget certain
wise principles, especially when life gets a bit overwhelming.

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