• The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Foods rich in carotenoids have been linked to a host of health-promoting and disease-fighting activities. They have been shown to decrease the risk of various cancers, including lung, colon, bladder, cervical, breast, and skin.
• Carotenoids have also shown great promise in their ability to lower rates of heart disease.
• Carotenoid consumption also decreases the risk of cataracts and macular degeneration.
• The two carotenoids that are richly present in pumpkin (betacarotene and alphacarotene) are particularly potent phytonutrients. Beta-carotene found in foods, working synergistically with the other nutrients present in that food, have a very different effect on the body than a single nutrient isolated from its web of assisting and augmenting synergistic partners. The carotenoids, like many nutrients, work best as a team.
• When derived from whole foods like pumpkin, the carotenoids are major players in the fight against disease. It prevents the oxidation of cholesterol which can build up in blood vessel walls and contribute to the risk of heart attack and stroke. Extra beta-carotene in the diet may help to prevent the progression of atherosclerosis and heart disease.
• Beta-carotene along with other carotenoids may also prove to be helpful in preventing the free radical-caused complications of long-term diabetes and the increased risk for cardiovascular disease associated with this common illness.
• Studies have also shown that a good intake of beta-carotene can help to reduce the risk of colon cancer, possibly by protecting colon cells from the damaging effects of cancer-causing chemicals.
• While beta-carotene has long been linked with health promotion, it’s the bounty of alpha-carotene in pumpkin that makes it a real nutrition standout. The exciting news about alpha-carotene is that its presence in the body along with other key nutrients is reportedly inversely related to biological aging. In other words, the more alpha-carotene you eat, the slower your body shows signs of age.
• Pumpkins contain many vitamins and nutrients including calcium, iron, magnesium, potassium, zinc, selenium, niacin, folate, and vitamins A, C, and E. Pumpkin is also a terrific source of fiber.
• One of the best features of pumpkin is that it’s readily available all year long in an inexpensive canned form. Canned pumpkin is one of those foods that give the lie to the notion that fresh is always best, because canned pumpkin puree (not to be confused with pumpkin pie filling which has added sugar and spices) is actually more nutritious.
• Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent. It helps prevent build up of cholesterol on the arterial walls, thus reducing chances of strokes.
• Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation.
• Being loaded with potassium, pumpkin is associated with lowering the risk of hypertension.
• The presence of zinc in pumpkins boosts the immune system and also improves the bone density.
• Pumpkin Seeds are also loaded with minerals. They promote overall prostate health. They contain L-tryptophan, a compound that has been found to be effective against depression. They are believed to serve as a natural protector against osteoporosis. They have been known to reduce inflammation. And, being rich in phytosterols, they have been associated with reducing the levels of LDL cholesterol.

Read more about the Sonoma Diet here, or click on the link in our Blogroll.

Introducing your instructor Justine Boulin.
In 2006 I graduated from Simon Fraser University with a degree in Kinesiology. While there I ran Varsity Track and have competed all over North America for my University, Province, and Country. Running is one of my passions, and you will find numerous programs that I’ve created for you so that you can achieve your running destination – whether it be your 10th 5k or 1st marathon.
Living in Vancouver, British Columbia; I am fortunate to have it all in my backyard. I’ve taken advantage of the beautiful surroundings for my own training; whether it’s running on the seawall or biking to deep cove. This year I will be competing in numerous running events, several triathlons, hiking the west coast trail in 1 day, hiking the Grand Canyon, skydiving, and mountain biking in Moab, Utah.
I am passionate in empowering people to reap the rewards of achieving their physical goals and am looking forward to interacting with you, and helping you achieve your fitness and health goals.

To join or find out more visit our MyPypeline page or click on the link in our Blogroll.

Ingredients:
4 cups broccoli florets
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt, or to taste
1 dash freshly ground black pepper
1 lemon, cut into wedges

Preparation:
Preheat oven to 450°F. Toss broccoli with oil, salt, and pepper. Place on a large baking sheet (not air-insulated) and roast until the broccoli is tender and blackened on the bottom, 10 to 12 minutes. Serve immediately, with lemon wedges.

This recipe is compliments of Jillian Michaels.

• Several reports indicate the possibility of beneficial effects of Omega-3 fatty acids on various forms of depression.
• Numerous reports show that Omega-3 fatty acids reduce inflammation and joint pain.
• Omega-3s help lock moisture into skin cells, encouraging the production of strong collagen and elastin fibers, which aid in youthful looking skin, and help reduce skin blemishes.
• Along with strengthening skin cells, Omega-3s can help maintain healthy joints by reducing inflammation and limiting joint pain.
• Required throughout pregnancy, Omega-3 fatty acids are critical for proper brain, eye and nervous system development in the developing fetus.
• The Omega-3 content varies widely in fish. At 1.9 grams per serving, salmon provides higher levels of Omega-3 fatty acids than most other fish sources. Fresh yellowfin tuna, for example, provides 0.2 gram per serving, swordfish provides 0.6 gram per serving and flounder provides 0.2 gram per serving. Mackerel, at 2.5 grams per serving, is another high-level source of Omega-3 fatty acids.
• While high in essential fatty-acids (polyunsaturated fats), salmon is low in “bad” fats, or saturated fats. Saturated fats are linked to higher cholesterol levels. Salmon has approximately a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken.
• Salmon contains little of the harmful trans-fatty acids usually found in processed foods. Preparing salmon dishes is a great-tasting way to lower the level of trans-fatty acids in your diet.
• This low-fat, high protein food source is also low in calories. One serving of salmon contains less calories than both beef or chicken, as well as many other fish.
• Salmon provides as much high-quality, complete protein per mouthful as chicken, ground beef, pork or tuna. This type of protein contains sufficient amounts of all the essential amino acids required by the body for growth and maintenance of muscle tissue. In addition to essential amino acids, high-quality proteins help maintain an active metabolism, which plays an integral role in weight loss.

Think about how good you feel after a big belly laugh. Reward yourself with a night out at a local comedy club. Take a friend to a funny movie. Start a weekly game night with your family to play your favorite board game, or charades. Pop in a comedy tape or CD instead of listening to music next time you exercise. Curl up with a book by your favorite comedian at the end of a long day. One study of 19 people with diabetes looked at the effects of laughter on blood sugar levels. After eating, the group attended a tedious lecture. On the next day, the group ate the same meal and then watched a comedy. After the comedy, the group had lower blood sugar levels than they did after the lecture. So… start a diet of Marx Brothers films and Candid Camera. Laugh hard. Laugh often.

Growing up in California, I was skinny all through school. I ran track, roller-skated every day, and was very active. As I got older and entered the workforce, I began to eat less healthfully with convenience foods. Nonetheless, I never really gained too much weight. It wasn’t until I moved to Florida at age 38 that I really started to put on weight. I quit smoking (after 20 years), and as a reward for such an achievement, I gave myself permission to eat anything I wanted. I felt I was gaining weight, so I joined a gym, but because of highway construction, it took too long to get there, and I failed to go regularly.
I was lost — I had no idea what to do, and I gained almost 60 pounds in five years. I rarely let myself enjoy the beautiful beaches in Florida because I was not happy in my own skin, much less in a bathing suit. I hid inside for nearly five years.
The event that really prompted me to lose weight was turning 45. My fiancé and I moved to Colorado. and it seemed as if everyone was fit and healthy except me! There were plenty of things to do — hiking, fishing, camping — but I found myself once again avoiding people. My fiancé and I didn’t know anyone when we moved to Colorado, and we both ate poorly, didn’t exercise, and put on even more weight. I was scared we were both going to develop diabetes or another weight-related illness. I was READY to get healthy!
I heard about Jillian’s program when I began listening to her radio show. I had been a fan of hers since watching The Biggest Loser, but it wasn’t until I heard her speak at length about healthy living that I decided to check out her Web site. Her words about living healthfully just clicked with me. It’s very simple for me to listen to Jillian and use her knowledge to help myself eat and live organically, better my health, and improve my life! I ate almost 100 percent organic, and honestly, once I started doing that, the weight started coming off. For exercise, I started mostly by walking around my neighborhood and doing old VHS workout tapes until I ordered Jillian’s DVD 5-pack! My fiancé bought me a treadmill for Christmas, and I’ve gone from walking the entire time to running! I never thought I could run!
What has helped me the most is listening to Jillian — taking the knowledge and information she shares and believing in myself. Jillian has touched me in a way that no one else has. She helped me turn my life around. Her radio show, blogs, and books speak to me in an understanding and compassionate way. I consider her my life coach. She gives me the knowledge, and I apply it to my life, but she also gave me the courage to find my own wisdom. I have the power, so between the two of us, I can do anything!

Activities now: Life! I was sheltering myself from the world because I was not happy. I knew I was not happy with myself, and I hid away. Now I am happy and healthy. I have hiked several difficult trails here in Colorado that I would never have thought I could. I run, mountain bike, and lead an active lifestyle! Instead of sitting on the couch after work, I go for a walk or run and enjoy the fresh air! Now that I have a treadmill, I can still enjoy a run when there’s three feet of snow outside!

Best compliments: The most meaningful compliments have been from the members on Jillian’s site. Sure, it’s nice to hear in person that you look good, but knowing I have helped someone else feel good about herself is more significant. But I could not have helped if I didn’t feel good about myself, so that’s why members’ compliments mean the most to me.

Advice for others: Believe you can do it! Or as Jillian has said, “You want to get healthy? All you have to do is exercise, eat right, shut up, and listen to me!” This is a lifestyle, not a diet. Believe you live a different life and you will! There is no “When I lose 30 pounds, I will be happy.” You must believe “Losing weight didn’t make me happy — getting healthy and happy helped me lose weight.” (That’s a quote by me!) Measure your food and count your calories. Drink 80-plus ounces of water a day. Stop drinking diet drinks and eat organic foods. I tried some of Jillian’s recipes, and I eat very simply now! I tend to eat more fresh foods and not as many cooked items. Also, enjoy dark, organic chocolate once in a while! But mainly, enjoy life!

As for the new me, I love that I am healthy! I know when I go to the doctor for a six-month checkup, I will get healthy numbers across the board! Also, I love the endless energy, the smile on my face and in my heart and soul. Of course, wearing smaller jeans is nice, too! I thank Jillian every day for helping me to lead this healthier life.

Read more about Jillian Michaels here, or click on the link in our Blogroll.

4. Bench Dips
Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.



5. Abdominal Double Crunch
Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor). Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.



There you have it, thanks to eDiets. Five fitness workout exercises performed for two cycles in just 20 minutes.

Ingredients:
1 cup liquid egg substitute
4 eggs
1/4 cup fat-free milk
2 tablespoons chopped scallions
2 tablespoons chopped fresh thyme leaves
2 tablespoons chopped parsley
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1/2 pound asparagus, trimmed and cut into 1″ pieces
1/4 cup water
4 tablespoons crumbled reduced-fat goat cheese
Chives, for garnish
  
Directions:
1. In medium bowl, whisk together the egg substitute, eggs, and milk. Stir in the scallions, thyme, parsley, pepper, and salt.
2. Place the asparagus and water in a large microwaveable bowl. Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender. Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture.
3. Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan. Cook for 2 to 3 minutes, or until the bottom just begins to set. Sprinkle with 1 tabelspoon of the cheese. Add one-quarter of the asparagus pieces. Cook for 5 minutes, or until the eggs are almost set.
4. Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted. Turn onto a plate and keep warm.
5. Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 3 more omelets. Garnish with the chives.

This recipe is compliments of South Beach Diet.