Diet and Exercise .... take care of yourself

Seems like I'm always fighting my weight as many of you do also.  Here's a recipe for you to try as well as some interesting calorie burning exercises.

How about a simple, fast, smoothie breakfast paired with a half english muffin with 1 tsp peanut butter.


♦ 1 mango, cut into cubes
♦ 1 banana, broke into large chunks
♦ 1 cup pineapple chunks
♦ 1 kiwifruit, peeled and sliced
♦ 2 cups plain nonfat yogurt
♦ 1 cup ice cubes

Combine mango, banana, pineapple, kiwi, yogurt and ice cbes in a blender. Puree until smooth and thick.
Pour into 4 glasses. You can freeze the leftovers in sealable plastic containers. Microwave for 30-60 second and stir, to defrost.
Makes 4 servings (about 2 cups)

Per serving with half english muffin & peanut butter: 260 calories, 4g fat, 250mg sodium, 47g carbs, 4g fiber, 11g protein

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 Below is a list of a few activities that you can do with no rewards or you can turn it around and reap the rewards of 30 minutes of exercise. (figures are based on a 180-pound woman's expenditure)


Watch a baseball game [burns 66 calories]
Play baseball [burns 354 calories]
Shop Online [burns 66 calories]
Walk around the mall [burns 141 calories]
Drive to the car wash [burns 66 calories]
Wash your own car [burns 129 calories]
Watch ballroom dancing [burns 66 calories]
Go ballroom dancing [burns 129 calories]
Ride a lawn mower [burns 66 calories]
Push a lawn motor [burns 258 calories]
Play a video game [burns 66 calories]
Play Frisbee [burns 129 calories]
Use a leafblower [burns 75 calories]
Use a rake [burns 171 calories]
Sunbathe [burns 66 calories]
Go swimming [burns 300 calories]

~~~Change One, The Official Reader's Digest Diet

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