Summer BURN BURN BURN Workout

20 minute cardio: walk, run, bike, elliptical, swim what ever you have available.
Each Exercise to be preformed for 1 MINUTE and REPEAT 3 ROUNDS:

1. Squat Jump- standing sit back, lowering your glutts toward floor, no lower than knees at 90degrees, jump up and repeat.

• 15 to 30 second REST

2. Side Squat Jump - standing, step one foot right, squat, jump up back switching feet so right foot land where left foot was, squat and repeat.

• 15 to 30 second REST

3. High Knee Rotations - place a stool in front of you, right leg moves(rotates) over chair and back to beginning position, then left foot rotates over stool and back,  repeat.

• 15 to 30 second REST

4. Lunge Jump - step right foot forward, lower in lunge position, push back with a thrust switching legs in air and repeat other leg.

• 15 to 30 second REST

5. Side to Side Knee Up Jump - bring right knee up to side, jump to left bring up to side, elbow connect to knees each side, repeat.

• 15 to 30 second REST

6. Jumping Jack - feet apart as arm open to move over your head, feet together as arms move back to side, repeat.

• 15 to 30 second REST

Beer and Bread

Sourdough Bread and French Onion Soup

French Onion Soup

3 large white onions

sprinkle of Thyme

1 bay leaf

2 tablespoons butter

2 tablespoons olive oil

2 tablespoons Sherry

3 1/2 cups Beef Broth - my favorite "Better than Bouillon"

Salt and Pepper to taste

Melt butter and olive oil over medium heat in a large pot or dutch oven. Thinly slice onions with knife or mandolin. Place slice onions in pot with thyme and bay leaf, simmer over med to high heat until golden brown. This can take 30 to 45 minutes. Deglaze pot with Sherry, cook until evaporated. Pour in Beef Broth, bring to boil, reduce heat and simmer for 20 minutes. Salt and pepper to taste.

Pour soup into desired oven safe bowls, lightly toast favorite bread and cut in large chunks, place over soup. Grate gruyere cheese and put enough to cover bread. Broil or Bake in 450 degree oven until cheese is melted.

Serve 4 large bowls or 8 small ramekins.

1.5 cup with bread and cheese 200 calories

Exercise

20 minutes on the treadmill at interval inclines, 4.0 mph.

Christmas Cookies

Swedish Cresent Cookies
Grandama's Swedish Oatmeal Cookies
Spritz

Ginger Snaps

Trick or Treat Workout

Trick or Treat Workout

Brisk Walk 30 minutes 250 calories

Stroll Walk 30 minutes 100 calories

Halloween Candy Calories

Candy
1 Mini Snicker bar 42.5 calories 2.25 gm fat 5.5 gm carbs
1 Hershey’s Kiss 25 calories 1.4 gm fat 2.6 gm carbs
1 Reese’s Mini Peanut butter cup 44 calories 2.6 gm fat 5 gm carbs1 Starburst fruit chews 20 calories .44 gm fat 4.1 gm carbs

Halloween Mummy Dogs

Halloween Mummy dogs
1 can croissant rolls
10 hot dogs
Open can of croissant rolls and cut into strips, enough to cover each hot dog. Start at botton of hot dog and roll dough around hot dog like a Mummy, leave enough of the hot dog out the top to look like a head,
Follow directions on can for cooking. (375 degrees for 12 – 15 minutes or until light golden brown) after out of the oven you can decorate head with a face with ketchup and mustard.

1 croissant roll 110 caloies 6 gm fat 11 gm carb
1 hot dog 175 calories 15 gm fat 2.4 gm carb