TODAY'S SNACK: CHOCOLATE BANANA SMOOTHIE

Posted by Sandy Gluck

Chocolate Banana Smoothie

• 1/2 cup fat free milk (43 calories)
• 2 teaspoons unsweetened cocoa powder (9 calories)
• 1/2 small banana, sliced (40 calories)
• 1/4 teaspoon pure vanilla extract (3 calories)
• 3 ice cubes

In a small bowl, moisten cocoa powder with 2 tablespoons milk, stirring until smooth. Transfer to a blender along with remaining ingredients and puree until thick and foamy.

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DAY 99: (A-ROD, POSADA AND GRACEANN…ALL ON THE DL.)

Posted by Christina Deyo

(Christina Deyo, a producer for The Martha Stewart Show, decided to share her progress on the 30-day Body + Soul Challenge with daily diary entries. Here’s her latest entry:)

Graceann taking a swing.

I’m not a Yankee fan. I root for the Mets. This all began when I was 5-years old and I lost my battle to watch cartoons instead of the Mets playing the Orioles in the World Series. I figured, “If you can’t beat ‘em, join ‘em.” And I’ve loved the Mets ever since. However, being a New Yorker, I can’t help but feel sorry for A-Rod and Jorge Posada who are now both on the disabled list. I totally feel their pain; my daughter Graceann is on the disabled list—and she wishes she could pitch so badly. She would have been pitching tonight. My family would have all come to the game to root her on to victory. Instead, Graceann will root her team on from the dugout. She wants to go to the game, but it will be difficult for her. And, it will be hard on me. I used to drive by her softball field with such excitement, but now I drive by with a pit in my stomach. I have been to all of her games, and now, instead of watching her pitch, I’ll be watching her in the dugout—making sure she’s okay.

Graceann was also on my exercise plan. I loved playing catch with Grace, hitting the ball to her and catching her pitches. Until she’s recuperated, that’s somewhat on hold. My daughter Caroline plays softball too—but sometimes getting her to warm up is like pulling teeth. It’s all still new to her. Eventually, she may develop the same love for the game as Graceann, but for now, it’s not there. 

I pray for a miracle: Graceann goes to the doctor next week, so maybe, just maybe, she’ll be well enough to join the team soon. We’ll see; keep her in your prayers. Thank you!

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WEIGHT-CONTROL TIP: RECONSIDER EGGS.

Posted by Alanna Fincke

Think you can’t enjoy eggs because they’re high in dietary cholesterol? Think again. Research now shows that there’s no relationship between moderate egg consumption (up to an egg a day) and cardiovascular disease among healthy people.

Eggs won't add much to your caloric intake (about 75 calories for an average large one), but they do add nutrients. The yolk contains all the egg's fat (about 5 grams) and cholesterol (about 210 mg), but also ample amounts of vitamins B2 and B12, which promote healthy skin, help create red blood cells, and help control homocysteine levels—an indicator of heart disease and stroke. The yolk also has a small amount of vitamin K, a nutrient that helps support liver and bone health. Its minerals—selenium and choline—protect against cancer-causing free radicals and help brain function, respectively. Egg yolk is also among the few foods that naturally contain vitamin D, which strengthens bones and reduces the risk of multiple sclerosis and diabetes. As for the egg white, it provides about 6 grams of protein in a form the body can digest, absorb, and use efficiently.

If you're eager to get more eggs into your diet, look beyond the breakfast plate and try our easy recipe for Spinach Soup with Egg Strips.

Question: How do you like your eggs? Any twists on the traditional sunny-side up and over-medium varieties?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

DAY 98: (DON’T RUN OUT OF GAS….IT COSTS TOO MUCH.)

Posted by Christina Deyo

(Christina Deyo, a producer for The Martha Stewart Show, decided to share her progress on the 30-day Body + Soul Challenge with daily diary entries. Here’s her latest entry:)

My dad has always been a Ford man…he still is. (Not Ford as in President, rather as in cars). Growing up we owned everything from reliable “Bessie,” a faux bois (as Martha would say) station wagon to her cousin Betty—a blue country squire.  So it was only natural when I owned my first car that it would be a Ford: a Ford Topaz. It was a beautiful deep royal blue car. I didn’t know much about cars back then (not that I could pass for a mechanic today), but as a new owner I took care of the exterior more than the interior. I washed “Rosie” every Saturday. I wanted her to look her absolute best. I didn’t know much about getting oil changes or tune-ups, but I didn’t know about the best wax to put on Rosie. I’ll never forget the time Rosie wasn’t running right. I couldn’t figure out why. I took her to a mechanic who wondered—in the 5 years that I owned her—if her oil had ever been changed. I was too mortified to say, “Was I supposed to change her?” So I mustered, “of course,” instead. (I thought that surely there could be another reason for the sludge in her engine.) Rosie didn’t last long after that. It wasn’t long before Susie, Gina, and Rita came along (yes I name my cars). With each car I learned more and more how to take care of not only their exteriors, but their interiors too.

Before I married my husband I entered into a partnership with “Lucy”—my ‘95 red Ford Taurus. My husband who knows a thing or two about cars helped me nurture my relationship with Lucy, and I’m proud to say because we really cared for her interior she is still alive today. At 13-years old she runs pretty well. Yes there’s a slight leak by the back window—my girls know exactly where to shift when it rains. And her windshield wipers turn on when the knob is off and off when the knob is turned on. But other than that, she’s as good as new. Yes, I love Lucy!

Driving Lucy to work today I started thinking about how cars are a lot like people. There are many different kinds. Some are big, some are small, some are sporty, some are practical—but the one thing remains the same—you need to take care of “the body” for it to last. You need to take care of both the inside and outside to live a productive long and healthy life. You don’t want to run out of gas—especially with today’s gas prices!  So today give yourself a great tune-up!

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

TODAY'S SNACK: CHILE LIME CHIPS

Posted by Sandy Gluck

Chile Lime Chips

• 2 teaspoons fresh lime juice (2 calories)
• 1 1/4 teaspoons olive oil (50 calories)
• 1/2 teaspoon chile powder
• 1/2 of a 7 inch whole wheat tortilla (45 calories)
• Coarse salt

Preheat the oven to 400. In a small bowl stir together lime juice, oil, and chile powder. Brush mixture over tortilla. Sprinkle with coarse salt and cut into small wedges. Bake until crisp, 5-7 minutes.

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

DAY 94, 95, 96, 97: (STRESS + MORE STRESS = FOOD?)

Posted by Christina Deyo

(Christina Deyo, a producer for The Martha Stewart Show, decided to share her progress on the 30-day Body + Soul Challenge with daily diary entries. Here’s her latest entry:)

I am stressed out. This past week has taken its toll on me like never before. Firstly, my nanny who has been with us for 3 years—and who adores my children received word that she may have to go back to her homeland—Columbia. She has a work Visa and she is paid on the books—she pays a mortgage, car payments, and pays her taxes. Apparently, one of her immigration attorneys didn’t send certain paperwork in on time—so now it’s a waiting game to find out if she can stay or not. 

A few days after that news, my daughter Graceann went to a birthday party at a facility in town. The facility leader instructed everyone to play “human” bumper cars where you put a tire around your stomach and bump into other kids with the sole purpose of knocking them down. One of her classmates barreled into her and she tore a ligament—her softball season most likely is over. She’s devastated. Whatever happened to the good ‘ol days when party games involved an egg toss—where the worst that could happen is that you’d have a fried egg on your lawn? Of course I feel tremendous guilt since I arranged for another parent to take her to the party and I wasn’t there.

And lastly I got a call on Friday from my brother who said my dad had passed out and had a low pulse. I rushed to the emergency room—and thankfully he was alert and feeling better. The doctors think it may have been caused by the medication he’s taking.

Now I know things could be a lot worse, and I do believe God gives us as much as we can handle…but my load feels a bit heavy. And when dealing with stress I believe there are two kinds of people—the eaters and non-eaters. Either you feel such stress you end up eating more than you should—or you’re so stressed you forget to eat. Up until getting on the scale I actually thought I turned over a new leaf and became “a non-eater.” In the past, I know I ate when stressed, but this past week I feel like I hardly ate. Then when I got on the scale I noticed I gained two pounds. This is even scarier to me, gaining weight when I feel like I probably lost. If I’m going to gain weight, at least I’d like to enjoy the food and not feel like I had been deprived. 

I pray I can turn my world around. My daughter Caroline has her communion next week. There is still that dress I am trying to fit into. My girls prefer me smiling than feeling depressed. So I’m putting on a brave front and sticking with my weight-loss plan. My Body + Soul Challenge feels more challenging today than ever. But I’m not turning back.

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

FITNESS TIP: ENERGIZE YOUR WORKOUT.

The ancient Asian practice of qigong uses breath and fluid movements to increase the flow of energy throughout the body. Bring that sensibility to your workout today by trying the qigong exercise below to help energize your body and enliven your mind.

Knocking on the Door of Life

• Body: 
Brings circulation to the lower back, kidneys, and adrenal glands while firing up the central nervous system.
• Mind:
 Awakens inner vitality and helps you cultivate positive energy.
• What You Need: 
Enough space to swing your arms.

How to Do It:

Stand with feet shoulder-width apart, arms and upper back relaxed. Slowly turn from left to right, rotating from the hips and waist. Allow the momentum to move your arms so they gently knock across the lower back and abdomen. Look over your shoulder as you turn. Continue the rotation for 30 seconds to a minute. Slowly unwind and bring your arms back to your sides.

Get a little deeper understanding of how to Energize with Qigong.

Question: Did you try this exercise? If so, what sensations did it make you feel?

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TODAY'S SNACK: STRAWBERRIES

Posted by Sandy Gluck

• 2 cups strawberries (92 calories)

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WEIGHT-CONTROL TIP: FIT IN FLAX.

Posted by Alanna Fincke

As you add more fiber to your diet, consider another great source: Flaxseed. This food contains a good balance of soluble and insoluble fiber to help with digestion, cardiovascular health, and weight control. Flax is also one of the richest sources of alpha-linolenic acid, an essential fatty acid in the omega-3 family, which provides anti-inflammatory benefits and helps protect against atherosclerosis, heart disease, and stroke. Plus, flax is an excellent source of lignans, which are phytoestrogens that may help protect you against hormone related cancers, such as breast cancer.

To make flaxseed's health benefits more available to your body, buy the seed whole and process a few tablespoons at a time using a coffee grinder, spice grinder, or a specialized flax grinder. Or buy pre-ground flaxmeal and keep it in the freezer once you open it to reduce the risk of it becoming rancid.
You only need a tablespoon of ground flax a day to reap its rewards, so you can take a here-and-there approach. Add it to your oatmeal or your morning omelet or slip it into your peanut butter sandwich. Or blend it into a smoothie for a tasty snack or breakfast drink. It can even be incorporated into your evening meals like in this Parsley-Flaxseed Pesto.

Question: What ways do you plan to incorporated flax into your diet?

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.

TODAY'S SNACK: RASPBERRY AND PLUM SALAD

Posted by Sandy Gluck

Raspberry and Plum Salad (total 90 calories)

• 3/4 large plum, pitted and sliced (45 calories)
• 3/4 cup raspberries (45 calories)

Please leave a comment and we may contact you to appear on the show (your email will be kept confidential)! If you DO NOT want to be contacted, please email us at bodyandsoulchallenge@marthastewart.com.