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7 Healthy Lifestyle Tips: How Can You Create Better Habits?

Healthy Lifestyle tips get you on top of the world

Feel on top of the world when you embody a healthy lifestyle

“I want to change my life. I need to change my life.” If this is you, wondering how to create a healthy lifestyle, then feast on these healthy lifestyle tips proven to help you get more fit.

Making lasting life style changes, especially in the context of fitness and weight loss, takes dedication — but it’s doable. Most people know to exercise regularly, eat well, and reduce stress in order to make a change for the better. But somewhere between knowing what to do and actually doing it, we fall into the “Abyss of Inertia.” Why is that? And what can we do to move from stuck to started?

Go From 1-10 with 7 Healthy Lifestyle Tips

It’s easy to be at level 1 (I’d like to lose 50 pounds) and wish to be at level 10 (I lost 50 pounds), yet it’s extremely challenging to get from 1 to 10 unless you have the steps in between mapped out. You know where you are and where you want to be, but don’t know how to get there.

Fortunately, we know and we’re going to share! That’s what 35 years each as certified fitness pros and Alexandra’s advanced degree in Counseling allow us to claim.

To make lifestyle changes, choose Simple, Specific, Sustainable Steps that will lead to Success-… Click To Tweet

Simple, Small, Sustainable, Specific Steps Spell Success – Yes to the S!

To make lifestyle changes, both big and small, make a 1-10 numbered list. One = where you are now; ten = what your new, improved, fit life will look like. Where do you want to be?, aka — your goal. List the steps it will take to get to this goal. Choose Simple, Specific, Sustainable Steps that will lead to Success. It’s all about the letter S!

A typical example of an overwhelming goal : I want to lead a healthier lifestyle. This statement is rather vague, making it hard to know if/ when you’re successful. A better starting point might be: I want to eat more berries and veggies, select food and companies I can trust to nourish me well, and move at least 150 minutes each week. From there you plug in small changes that you will actually do. Instead of thinking in grand scale (though we wouldn’t mind living in grand scale in Highclere Castle, where Downton Abbey is filmed), think of the least you can do. Multiple easy choices go further than grand, sweeping plans that come to nought. Unless you’re the broom in Beauty and the Beast.

Asking yourself what is the LEAST you can do to improve your fitness level, and your chances for… Click To Tweet

SAMPLE Plan to Instill Healthier Lifestyle Habits

  1. Before you eat something that may hinder reaching your goal, write down the food. Seeing “four scoops of tuna salad” written down may help you decide to just take two scoops, or even just one.
  2. Shop at a farmer’s market, co-op, or the perimeter of grocery stores (any place where healthy food dominates the choices).
  3. Healthy Lifestyle Habits and Hampton Creek

    Photo and tagline courtesy of Hampton Creek

    Buy plant-based foods, particularly from sources you research and trust. For example, learn what you can about Hampton Creek, a major manufacturer of sustainable foods that are made from plant ingredients. Serve your social sense and healthy self all in one go! And yes, Hampton Creek is sponsoring this post as they actually care about creating sustainable food, as do we. Disclosure Done, Bam!

  4. Add 1,000 steps a day to your movement.
  5. Serve dinner on smaller than standard plates, then put all the extra food into the fridge so it’s not just sitting out where you’ll be tempted to mindlessly eat seconds.
  6. Do 5 push-ups, from knees or toes, and 10 squats.
  7. Reward your achievements by writing down the extra energy you have, or getting a massage, or calling a supportive friend. Choose any reward that is positive (not junk food) and acknowledges your hard work.

Walk 1000 steps Kymberly and LIberty2 Bonus Steps to Super Support Improved Health Habits

  1. Read our post: How Do I Get Healthy Habits to Stick
  2. Be motivated beyond belief and also read Which is the Best Workout so you will be more liable to achieve those 150 cardio minutes.

You’ve probably figured out that thousands of options exist that would fit into your seven steps. Mix and match according to your goals. And of course, making a change is really way more than seven steps, though picking a manageable number will get you moving forward. The sample plan above has nothing earth-shattering or magical, which is good. It means you don’t need to wait for the earth to move or a magic wand to sparkle. You just need to make small decisions repeatedly until they become a habit and you realize three months have passed, and you are now eating more healthfully and have dropped the 20 pounds.

Won’t it be great to shift from “I need to change my life?” to “I know how to change my life for the better and I did it!”

ACTION: To get more support for positive, active aging SUBSCRIBE.  Have us come your way twice a week to help you sustain your healthy habits. Enter your email in the box below.

Photos taken by Alexandra Williams except the first one and as noted.

Alexandra Williams, MA and Kymberly Williams-Evans, MA

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Dried Plums: Your Grandma Was Right About Them

I’ve been working on a magazine article about the top healthy food trends for 2016, so this is a perfect time to team up with California Dried Plums, as people are finding so many creative ways to incorporate them into their snacks and meals.

plums Some super creative recipes are coming out of the nation’s most popular restaurants – from Gitane’s stuffed dried plums with goat cheese and prosciutto with a citrus gastrique to Russian restaurant Mari Vanna’s beet salad with walnuts and dried plums, and back west to San Francisco’s Q in San Francisco, where they take dried plums with red verjus and purée them with red wine vinegar, salt and Dijon mustard in its crudité appetizer.

Tasty Snack

My all time favorite dried plum treat is prune hamentaschen (yup, I’m old enough to go by the original name), but as Thanksgiving is coming, I decided to share this recipe for plumkins from the California Dried Plums Culinary site. It only takes 20 minutes to prep and 10 minutes to cook, so you can bet I’ll be bringing these to our holiday dinner.

California Dried Plum purée:
1 1/3 cups (about 8 ounces) pitted dried plums 6 tablespoons hot water. In food processor, process dried plums and water until puréed.

Plumkins:
1 can (15 ounces) pumpkin purée
2/3 cup California Dried Plum purée
¾ cup + 1 Tbsp sugar
1/3 cup canola oil
1 tsp vanilla
1 tsp orange zest
4 eggs
3 cups whole wheat flour
½ cup coarsely chopped walnuts
½ cup California Dried Plums, chopped
2 tsp baking soda
½ tsp salt
1 tsp ground cinnamon
½ tsp baking powder
½ tsp cloves

Directions
Preheat oven to 350 degrees.

Mix together pumpkin purée, dried plum purée, sugar, oil, vanilla, orange zest and eggs in a large bowl. Add in the remaining ingredients and mix well.

Place paper muffin cups muffin tins. Fill 2/3 of the way with batter. Bake 15 minutes or until a toothpick inserted in the center comes out clean.

Recipe created by Leslie Bonci, MPH, RD, CSSD, LDN for the California Dried Plum Board.

Nutrition Facts
Calories 35Total Fat 1.1gCarbohydrate 5.6gProtein 0.5gFiber 0.7g

CA dried plums recipe for plumkins

Health and Bone Benefits

As I’m particular about what goes in my body (it’s the only one I’ve got, and it has to last), I also care about the benefits. Eat my way to health?! Well, sure, something like that.
Research suggests that eating two servings, (about 100grams or 10 to 12 dried plums), may improve bone mineral density (BMD) and slow the rate of bone turnover in post-menopausal women. As a Boomer, that is definitely important to me.

Vitamin K helps improve calcium balance and promotes bone mineralization. A 40gram serving of dried plums (4-5 prunes; about 100 calories) is considered an excellent source of Vitamin K, which provides 30% of the 80mcg Daily Value.

Vitamin K helps calcium balance & bone mineralization. Dried plums are an excellent source… Click To Tweet Dried plums may help manage weight through improved satiety, perhaps by producing lower glucose and/or appetite-regulating hormone concentrations.

Naturally cholesterol free (maybe that’s news to you), they also promote digestive health (which isn’t news to us Boomers, I imagine).

Emerging research suggests that dried plums support healthy bones, and may support heart health, digestive health, immunity and healthy aging. So don’t eat them if you want unhealthy aging. Exactly. Who would sign up for unhealthy aging?

Long a part of California’s agricultural history, dried plums are getting lots of great press lately because of the combination of taste and health benefits. You can learn even more (and get some sweet and savory recipes) by heading to the California Dried Plums site.

I shall now go try my new phrase on my son – “Don’t be a bumpkin. Bring me a plumkin.”

Yes, this is a sponsored post. Yes, I love dried plums. Yes, I jumped at the chance to partner with Vibrant Nation in this campaign for California Dried Plums. I did, however, receive a few bags of dried plums in the mail. No, I’m not sharing. I’m using them for my plumkins. Can you tell I like to say “plumkins?”

Now go over there ———————–> and subscribe to our twice-weekly posts. All great stuff for actively aging Boom-Chicka-Boomers.

Alexandra Williams, MA

photo credits: hamentashen/RealFoodForager via creativecommons.org; plumkins/California Dried Plums; fruit basket/Alexandra Williams

 

“I am participating in a VIN campaign for California Dried Plums. I am receiving a fee for posting; however, the opinions expressed in this post are my own. I am in no way affiliated with California Dried Plums and do not earn a commission or percent of sales.”

6

Apple Cinnamon Crisp

Do you ever have people coming over for breakfast, have no idea what you want to bake, then just stare into the fridge for a while until an idea comes to mind?

almond breeze vanilla almondmilkThat happened to me this morning. I knew I wanted to use the Almondmilk Hint of Honey Vanilla that Almond Breeze had sent me, but that was as far as I’d gotten. So I stared into the fridge. I did some expert rummaging about. Opened the cheese drawer, then the produce drawers. Moved stuff around a bit on the shelves in case … what … a fully cooked recipe jumped out? In any case, I finally noticed that I had a bag of apples in the crisper, so my brain went, “apples and almondmilk. Gotta be a breakfast recipe in there somewhere.”

And my brain was right. I ended up baking a super delicious apple cinnamon crumble. My brain even figured out a way to call it health food, as it also had oats. My brain is quite flexible in its decisions prior to breakfast. Or any meal.

What do you think of my twist on the basic crumble?

Apple Cinnamon Crumble

6-8 apples, peeled, cored and sliced
1 cup Almond Breeze Almondmilk Hint of Honey Vanilla
¾ cup all-purpose flour
¾ cup brown sugar
¾ cup rolled oats
½ tsp salt
¾ tsp cinnamon
¼ tsp allspice
7 Tbls softened butter

Put the peeled, cored and sliced apples into a shallow pan or dish and spread them out. Pour the almondmilk over the apples, and let them soak in it for about 15 minutes.

Preheat your oven to 375?

Blend the dry ingredients. Using a pastry blender (or rub in with your fingers), add in the butter until your mixture is crumbly.

Pour out any remaining liquid from the soaking apples, then spread them evenly into a lightly buttered 8 X 13-inch baking dish.

Sprinkle the crumb mixture over the apples, and bake for 25-30 minutes.

apple cinnamon crisp with apples soaked in honey vanilla almond milkServe the crumble warm, with a glass of cold almondmilk.

Don’t forget to put apples on the shopping list in case you just used up the whole bag (as I did).

by Alexandra Williams, MA

This post is sponsored by Almond Breeze Almondmilk.

16

Bunny-Shaped Dinner Rolls Recipe

Alexandra Williams, MA

cinnamon sugar bunny dinner rollsSpringtime is a time for baking, which includes bunnies. Not real ones; dinner rolls! You knew that of course. At about the same time Blue Diamond sent me Honey Cinnamon almonds (and Honey Dijon almonds), a friend sent me a picture of rabbit rolls, knowing my love of “creative” baking. Voila! I created Cinnamon Sugar Bunny Rolls.

These rolls are a great place to start if you’re new to using yeast. Or scissors!

I adapted a recipe found in “New Complete Book of Breads.”

Ingredients
1 egg, room temperature
¼ cup sugar
½ cup mashed potato or reconstituted potato flour
¾ cup milk, room temperature
1/3 cup unsalted butter
½ tsp salt
3 cups all-purpose flour
¾ oz (1 pkg) yeast
1 can Blue Diamond Honey Cinnamon Almonds
3 Tbs melted butter
cinnamon sugar for sprinkling on top

In a mixer, blend the egg and sugar. Add the potato, milk, softened butter, and salt. Mix together. Add 2 cups of the flour and the yeast, and mix for one minute. Gradually add the rest of the flour, using the dough hook (if you have one; otherwise by hand).
When the dough comes clean off the sides of the bowl (add flour if necessary) and forms a ball around the dough hook (about 5 minutes), cover the bowl and put in a warm place to rise until it’s doubled in size (45-90 minutes).

dinner roll dough log
Once the dough has doubled, cut it in half and form into two 12-inch logs. Cut each log into 12 pieces, rolling each piece into an oval. Using kitchen shears, cut two ears into each roll. As you probably don’t want your bunnies to look like goblins, I recommend you blunt the pointy tips of the ears. Brush the rolls with the melted butter, cover with wax paper and leave them for a second rising until they’ve doubled (about 30 minutes).
rising bunny rolls with Blue Diamond almond tails
While they’re rising, preheat the oven to 400º, then turn it down to 350º after you put the rolls in. Just before you put them into the oven, stick one almond into each bunny as a tail, then sprinkle the rolls with cinnamon sugar. Stick the almond tails in deep enough that they don’t come out during baking. A few of mine kind of squeezed partway out, which caused my boys to make quite a few NSFW jokes about the bunny butts. Bake 10-12 minutes. Makes 24 rolls.baked bunny roll with Blue Diamond Honey Cinnamon almond tails
This post is sponsored by Blue Diamond Almonds, which is a partnership I’m proud of.

14

Silken Cinnamon and Almond Milk Smoothie

Alexandra Williams, MA

Nearly every work morning I make a protein shake as I fly out the door to teach. Ninety-nine times out of 100, I use unsweetened vanilla almond milk in that shake.

picture of AlmondBreeze vanilla almondmilk

These are the 7 containers currently in my pantry, so, yeah, I’m a fan.

So when Almond Breeze Almondmilk contacted me about creating a recipe, the only question I had in my mind was “how will I ever whittle it down to just one recipe?” But I persevered and somehow managed (first world problem, eh).

I’m a vegetarian with a friendly attitude toward vegan ingredients, so this recipe is appropriate for almost anyone. Well, except my younger son, who has luckily outgrown his allergy to soy, yet still hates tofu. But it’s the rare teen who likes tofu anyway, I think. Try it and see if you enjoy this smoothie as much as I do. I usually drink my smoothie while driving, with a piece of multi-grain toast balanced precariously on top of my glass. My older son makes fun of me for this “mom habit.”

Silken Cinnamon and Vanilla Almond Milk Smoothie

1 handful of ice cubes
4 ounces silken tofu
2 teaspoons agave syrup
1 banana
2 tablespoons flax meal
1 teaspoon cinnamon
4 ounces Almond Breeze Unsweetened Vanilla Almondmilk

picture of Almond Breeze unsweetened vanilla almondmilk smoothie

Makes 2 shakes, though I tend to just drink some of it, then refill my glass before getting in the car to drive to work. That’s my polite way of saying I rarely share.

This post is sponsored by Almond Breeze Almondmilk, which is a perfect match to my mind.

27

Flatbread Recipe: Five Ingredient Curried Salmon with Cantaloupe

Alexandra Williams, MA

picture of Flatout Bread salt and pepper flatbreadAt a recent breakfast hosted by Flatout Bread I was invited to create a recipe using one of their three new flatbread flavors. I decided to create a wrap using the Sea Salt and Crushed Black Pepper that only needed 5 ingredients – Curried Salmon with Cantaloupe.

Before you try to guess the five ingredients (well, three, since I mentioned two above), you’ll want some good nutrition news about the Flatout Bread ingredients. The two flatbreads that I tried at the breakfast (but didn’t use for this recipe) were Core 12 and Red Pepper Hummus, both of which are powered by chickpeas. The flatbread I used for this salmon recipe is full of navy beans. Yes, I want to break out singing the Village People song. All three flavors have 12 grams of protein and 8-10 grams of carbohydrates.

As I am currently studying for my Nutrition Specialist certification, I am also aware that these flatbreads have 0 trans fat, plus the macrominerals calcium, magnesium, and potassium, and the micromineral iron. I have had anemia in the past, so am always on the lookout for iron. As well, they are made from whole beans, which is a fiber and protein benefit for a non-meat eater like myself.

Okay, time for the recipe, and I really do hope you’ll try it. When I created this recipe I tried to choose only ingredients that added flavor and benefits.

Curried Salmon and Cantaloupe Protein UP Sea Salt and Crushed Black Pepper Wrap

First off, I chose the salt and pepper wrap (even though the red pepper hummus is my favorite) because it already had salt and pepper in it, so I didn’t need to add any to the recipe.

½ pound salmon
4 oz organic sour cream
¾ tsp red curry paste
6-7 fresh basil leaves, cut into pieces
½ cup cantaloupe, cubed into small pieces

grilled salmon picture

Grill the salmon, then cut it into small pieces. While it’s cooking, mix the red curry paste and sour cream together in a small bowl. You may be tempted to add water to the curry paste, but resist, y’all, resist, as the cantaloupe has plenty of water and you will cry in frustration if your wraps become soggy. Add the unseasoned salmon to the curry mix and stir them together.

photo of cantaloupe

Lay out two Flatout Sea Salt and Crushed Black Pepper flatbreads on a cutting board, then spread the salmon mixture over them, covering the flatbreads fully. Then sprinkle the cut cantaloupe over the top, followed by the basil. Roll the flatbreads up tightly, starting at the long end, then cut into one-inch sections. That’s it. Eat them. One suggestion – be liberal with the basil, as this recipe is not as exciting without it.

.picture of curried salmon on flatbread

Even though these three new ProteinUP flatbread flavors won’t be in stores for another month, you can try their other wraps and pizza crust using this .50 off coupon:

photo of curried salmon wrap

Then in a month you can return to get the Core 12, Red Pepper Hummus, and Sea Salt and Crushed Black Pepper and create your own flat, flatter, flattest, flatout love recipes.

This post is sponsored by FitFluential on behalf of Flatout.

4

Game Day Wasabi Almond Cheese Bread

Alexandra Williams, MA

picture of Blue Diamond Wasabi & Soy Sauce Almonds

Who likes savory bread? Who’s planning game day snacks? Exactly! I’m here to help, with a recipe I created using Blue Diamond Wasabi and Soy Sauce Almonds and shredded Mexican cheese.

At first, I thought it would taste weird to bake bread with that flavor of almond, but I really wanted the challenge, as I like savory breads. Besides, the idea of putting the almonds in a food processor to make a topping for a coffeecake sounded so wrong. If you have a successful recipe for a savory coffeecake, please let me know in the comments.

In any case, I figured if green olive and sausage bread existed, I could create something even better (sorry, that combination just isn’t me), which I did! Yay for me. I scored a touchdown with my recipe, as my older son (who just moved into his first apartment) took most of the bread with him, declaring that his roommates loved the slices I had sent with him the day I baked it.

If you decide to bake this super easy bread – no yeast or rising time needed – let me know your opinion.

12 ¾ oz unbleached all-purpose flour
2 tsp baking powder
1 tsp salt
5-6 oz shredded Mexican cheese mix
2 oz softened butter
4 medium eggs
2 oz milk
2 oz heavy cream
4 oz chopped Blue Diamond Wasabi and Soy Sauce Almonds

Preheat the oven to 350º. Grease a 9” round cake pan.
Mix together the flour, baking powder, salt, cheese and butter until it’s crumbly, then add the chopped almonds.
chopped almonds in bread mix

In a separate bowl, whisk together the eggs, milk and cream, then add the egg mixture to the flour mixture, stirring enough to moisten and combine the ingredients.

The batter should be somewhat stiff. Turn it into the pan, then use your fingers to smooth the top into a slightly concave shape, with the edges a bit higher than the center.

Bake for 35-40 minutes, then turn it onto a rack to cool. It should be a somewhat golden color. It’s a dense bread, but not heavy. And guess what?! It goes perfectly with beer. Or bacon, according to my son.

Wasabi Almond Cheese bread

This post is sponsored by Blue Diamond Almonds. I’ve seen some delicious-looking game day snacks from Blue Diamond Almonds go by on Facebook, so you might want to check those out too. You can also see more recipes on their Instagram and Twitter feeds.

5

Brownie Alert – 80 Calorie Brownies now Exist

Alexandra Williams, MA

Raise your hand in the air if you love brownies. Exactly. Millions of hands just went up because EVERYONE loves brownies. Or they should. Now raise your other hand if you want a brownie that’s tasty AND under 100 calories. Say “heyyyyy.”

picture of Special K brownies on a scale

Special K sent us some brownies (how did they know I have a son who has chocolate brownies as his preferred food group?!), and I guess they have angels working in their chocolate department, because the brownies are named Divine Fudge and Heavenly Caramel. Whether their status is due to the fact that they have real cocoa in them, or are only 80 calories per brownie, I don’t know. I just know that they were a yummy afternoon snack and I didn’t feel guilty about eating one. And yes, it is possible to satiate the desire for a sweet treat with just one.

In 1908, when the chocolate bar was introduced, it was .6 ounces. By 2002, the smallest version of that chocolate bar was 1.6 ounces. In 1995, the average serving size for a brownie was 3.2 ounces. In the past twenty years, the typical brownie serving has doubled in size. But our bodies want us to live in the past. In other words, we can satisfy our chocolate cravings by eating a Special K brownie that goes back to 1908 by being only .7 ounces. The good news – no corsets involved.

I’m currently studying for my nutrition specialist certification, and know that the majority of the population will indulge in a sweet snack nearly every day. I also know that the majority of the U.S. population is weight-conscious. The 80 calorie Special K brownies might be the solution for you, just as they were for my son.

picture of Special K brownies on a pillow

Better than a mint on your pillow

And if you’re expecting guests, you can put one on the pillow instead of a chocolate mint. About the same size; about the same calories, but without the melty mess. Not speaking from personal experience of course – cough, cough.

For further info about both the Heavenly Caramel and Divine Fudge, visit www.specialk.com, or find them on Facebook or Twitter. And of course, you can always just head to your local grocery store and check them out for yourself.

For further info about getting chocolate mint stains off a pillow, ask your mom. Don’t ask me – I wasn’t successful.

This post is sponsored by FitFluential on behalf of Special K Brownies.

10

Fitness, Weight Loss, and Nutrition in 2015: Get More Sizzle, Less Fizzle

Alexandra Williams, MA and Kymberly Williams-Evans, MA

picture of one-legged plank

Plank it Real Good!

How is your new year starting out? More to the point, how do you want your year to progress? More sizzle, less fizzle? One way to maintain an upwards trajectory is to stay up with the latest and greatest (“Latest” is Alexandra’s nickname; “Greatest” is Kymberly’s. Already cracking ourselves up here).

The new year is starting out well at the Boom Chicka Boomer ranch, homestead, cottage, boom shack-a lacka. We have 2.0.1.5. exciting exercises, retreats, ebooks, advice, research, food, and all-around goodness to share with you so that you can be up to date. Let’s get rolling, shall we?

1. Top Ten Fitness Trends for 2015
Wonder what the top 10 fitness trends for 2015 are projected to be? Then click the link to see the list compiled by the American College of Sports Medicine (ACSM),

2. Four Key Trends That Affect You
For YOU, we highlight 4 of those fitness trends relevant to active women who want to be comfortably awesome.

  • Body Weight Training, which includes push-ups, lunges , squats and planks. Ka-Boom. Check out the short videos we made for all these, so you can get a head (and chest, abs, legs and arms) start.
  • Experienced and Educated Fitness Professionals. This refers to those of us accredited by the NCAA (a 3rd-party accrediting organization). In other words, here we are, just us with our credentials and 60+ combined years of exercise experience.
  • Exercise and Weight Loss. Look to us to provide MORE tools for you in 2015 to meet your workout, movement, weight, and wellness goals!
  • And one of our favorites? Fitness Programs for Older Adults. ‘Nuff said in that department.

3. Buy This Cookbook (Subtle, eh?)
Skinnylicious cookingEating will continue to be popular in 2015. Shocker, eh? What if we told you about a great recipe book <<<<<——- (click that link) that will have you eating more while losing weight, AND you can keep eating bacon? We are now affiliates for the ——->>>> (or click here) Skinnylicious Cooking downloadable recipe book.  This book aligns with our preference for grass-fed meat, healthy ingredients, real food vs. food-like substances, easy, time-saving, delicious, affordable, and metabolism-boosting recipes. In other words, the recipes are designed to work WITH, not AGAINST your body. No dieting involved. You probably already know our low opinion of diets. But we have a high opinion of Skinnylicious and think you will too.  But you need to click to find out. And you have to actually get the book and USE it to gain all its benefits. Action time.

It looks like 2015 might finally be the year when the food industry recognizes how important it is to increase plant intake and decrease animal intake, both for health and the environment.  Even more reason to eat – gasp – more veggies and fruits.

The food industry recognizes the importance to increase your plant intake and decrease your meat… Click To Tweet

4. Trust Those of Us in the Trenches
Teaching group fitness classes every week is not enough to qualify us to advise you about active aging. We also present and lead sessions around and about. Keeps us on our toes.Session leaders for BAM conference

Join us in person or vicariously online as we hoof it to: Tenaya Lodge in Yosemite, then to the Lorna Jane store at the Paseo Nuevo Mall in Santa Barbara, then out of state to the first Bloggers at Midlife (BAM) conference in Nashville. Yes, you can work out in cowperson boots! The ultimate booty class!

Spa and Wellness Retreat at Tenaya

5.Tenaya Lodge Wellness Spa Retreat Weekend
If you want to jumpstart your wellness plans, but without any jumping involved, join us at the Tenaya Lodge Wellness Retreat.  Taste wine, go on a nature hike, get a mass-aaaahhhh-ge, work out with us, learn how to pair tea with dinner. If your budget allows, and you enjoy learning and doing healthy activities in a luxury environment, meet us there! Coming up soon: Jan 16-19

Regardless of your ability to attend, tell us in a comment below which of the planned activities would be your favorite. We are pretty keen on the Saturday, Jan 17 3:30 session! To see the schedule and sessions or to register, go to this spa weekend link.

6. ABC Workout, Free Food, Prizes, and Lorna Jane Activewear DISCOUNTS
For you locals (Santa Barbara), join us for FREE Sat Jan 31 at 10am for the world, nation, state, county famous ABC: Abs, Balance, Core workout we are teaching. Sponsored by Lorna Jane Activewear, you not only get to improve your abs and show the shoppers who rules the mall, but also snacks and juicy discounts on LJ gear. Did we mention prizes as well? Gotta play to win!

What’s your favorite abs or core move? Bet we’ll show you one you’ll like more!

Bloggers at Midlife logo7. Bloggers at Midlife Conference
Then in mid-March we fly to Tennessee to present at the inaugural BAM conference. If you are a baby boomer or midlife women who blogs on any topic, this event is for you. If you are not a blogger, thank goodness! We need you as readers! So charge up your laptop or mobile phone to read about our adventures and whether we sweat during our sessions. Look for wild photos and behind-the-scenes stories from the conference.

8. Track our Knee Adventures
Starting next week, we will be busting open the inflammatory, painful, yet ultimately upbeat story of two middle-aged women who want to age actively. When their knees try to defeat them, they fight back — with traditional and new methods. Methods that you can learn about as well. This (unfortunately) universal tale of joy, frustration, pain, and odd detours offers help to any of you also suffering from knee pain. Will Kymberly be able to continue teaching her beloved step classes in 2015? Can Alexandra postpone knee surgery past 2015? And how will their experiences help you? Track with us as we enter 2015 raring to go!

Did you think you’d have to read 2,015 bullet points from us? Nahhhh. 2 + 0 + 1 + 5 = 8, so you only get 8 points from us. Happy 2015. See you at Tenaya! While reading Skinnylicious. In a box. With a fox.

3

Swedish Tea Ring Recipe

Alexandra Williams, MA

picture of Swedish Tea Ring

Many of you like to shop right after Christmas. I like to bake. For me, it’s a relaxing way to balance out the commotion that leads up to the 25th. For quite a few years, I’ve made Swedish Tea Rings and Stollen, based on recipes from a 1972 book “Parents’ Magazine’s Christmas Holiday Book.”

If you’re over 50, this book will bring back memories of holiday food; some good, some best left in the 70s (Consommé Noël made with turkey broth, beet liquid, onion juice and sherry anyone?).

The Swedish Tea Ring is easy to make, delicious, and popular. Basically it’s a gussied-up cinnamon roll.

Sweet Dough
1 ¾ to 2 cups flour
2 ½ Tbls sugar
1 packet (¼ oz) yeast
¾ tsp salt
¼ cup milk
2 Tbls water
2 Tbls butter
1 egg at room temperature

In a mixing bowl, combine half the flour, and the sugar, yeast and salt. In a saucepan, heat the milk, water and butter to 110º, then stir into the flour mixture, beating till smooth, then beat in the egg. Gradually add the remaining flour until the dough is stiff. You can then either use a dough hook or manually knead the dough until it’s smooth and elastic, about 8-10 minutes. Put it into a greased bowl, cover it and let it rise until doubled in size.

picture of Swedish Tea Ring dough

Roll out to 7 X 15 rectangle, spread with soft butter, then sprinkle with remaining ingredients.

Swedish Tea Ring
Sweet Dough
2 Tbls softened butter
½ cup firmly packed brown sugar
2 tsps cinnamon
½ cup broken walnuts
½ cup raisins

picture of rising Swedish Tea Ring

Tea Ring on baking sheet, with cuts at 1-inch intervals. Let rise until doubled in bulk.

Roll the dough into a 7 X 15 inch rectangle. Spread the butter over the dough, then sprinkle on the sugar, cinnamon, walnuts and raisins. From the long edge, roll up tightly, then shape into a ring on a parchment covered baking sheet with the sealed edge down. Tuck one end of the ring into the other, and pinch to seal. At 1-inch intervals, cut 2/3 of the way through the ring with scissors, twisting the cut sections slightly to separate. Cover and let rise until almost doubled in size. Bake at 375º for 20-25 minutes.

If you want to frost the ring, recipe is below. Also, my boys don’t like walnuts or raisins, so sometimes I’ll make two rings and leave those ingredients out of one. It still tastes perfectly delicious, though I prefer the regular recipe.

Frosting
1 cup sifted powdered sugar
¾ tsp vanilla or lemon juice
1 Tbls water
1 Tbls heavy cream (you can do 2 Tbls water if you don’t have cream)

picture of baked Swedish Tea Ring

Frosted or unfrosted, the Tea Ring is delicious.

Spread over warm (not hot) Tea Ring. You can add candied cherries (which seem to have been the rage in the 70s), but I don’t, as they all get picked off and ditched on the plate by everyone I know anyway!

 

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