iFIT ...

iFIT came with my treadmill, it helps me to create and manage my personal fitness program.   It has loads of useful information on the website like this...

DISEASE FIGHTERS: FRUITS AND VEGGIES

Munch on blueberries, apples, peppers, and spinach, which are linked to a reduced risk

 of heart disease 

and certain cancers. Plus, the potassium, magnesium, and calcium in most fresh 

produce may help

lower blood pressure.

Quick Tip: Buy extra cartons of your favorite seasonal berries, gently wash, and pat

 dry. Freeze in a 

zip-top plastic bag. Let the fruit defrost on your counter overnight, and mangia!

HEART HELPERS: DARK CHOCOLATE

Both regular and sugar-free dark chocolate decrease blood pressure in overweight 

adults, according to

 new research.

Consuming just a small amount of flavanol-rich cocoa powder daily can increase

 blood flow to your skin,

 making it softer, smoother, and more resistant to sun damage. (This is not your 

excuse to skip the

 sunscreen!)

Quick Tip: Add cacao beans, the source of all chocolate, to your diet for an extra

 flavanol boost. Try

 Sweetriot Flavor 65 (pieces of the bean covered in dark chocolate) or Hershey’s

 65% Cacao Premium

 Dark Chocolate with Nibs (the center of the cacao bean).

ENERGY BOOSTERS: WHOLE GRAINS

Good news for carb lovers: You need at least 130 grams a day to keep your 

memory and 

concentration sharp. Opt for the whole-grain kind — it’s higher in fiber, giving

 you energy with staying

 power.

five servings of whole grains daily in your low-calorie diet can help you lose belly 

flab and lower your

 levels of C-reactive protein, a predictor of heart disease, stroke, and diabetes. 

Add two more servings

 and you could lower your risk of diabetes by more than 20 percent.

Quick Tip: Tired of your usual whole wheat? Mix things up with Holly’s Cranberry 

Almond Oatmeal 

(38 grams of whole grains per half cup) for breakfast, Arnold Grains & More

 Double Protein Hearty

 Multi-Grain Bread (19 grams per slice) for lunch, and World of Grains Cookies

 (15 grams and only

130 calories per pack) for dessert.

BONE BUILDERS: LOW-FAT DAIRY

Just 1,000 milligrams of calcium a day can help you maintain bone mass when

 trying to lose weight.

 Including dairy, such as skim milk, in a low-calorie diet can help you shed belly fat.

Quick Tip: Instead of sour cream, use low-fat cottage cheese in dips. It has less 

fat and more protein.

 Put it in the blender for a thick and creamy texture.

BELLY SHRINKERS: NUTS

Snacking on nuts may help you shed pounds. Researchers found that people 

who ate almonds as

 part of a low-calorie diet for six months lost 18 percent of their body weight — 

slimming their 

waistlines and reducing body fat to boot. Scientists suspect that the fiber-plus

-protein combo keeps

 hunger in check. Extra credit: Monounsaturated fats found in some nuts have

 been shown to lower

 bad LDL cholesterol levels while preserving the good kind that your body needs.

Quick Tip: Toast raw nuts for extra crunch. Put a handful of your favorites on a 

baking sheet and roast

 in a 350-degree oven for 10 to 15 minutes

Written by Amy Jensen(iFIT)

And lovely things like this....

Baked Sweet Potato Wedges

INGREDIENTS

• 1/4 tsp garlic pepper
• 1 tbsp extra virgin olive oil
• 1 5″ long sweet potato

DIRECTIONS

1. Peel sweet potato and cut into wedges.
2. Toss sweet potato wedges in extra virgin olive oil and garlic pepper.
3. Spray cooking pan with non stick spray.
4. Place in pan and bake at 400 °F (200 °C) for about 40 to 45 minutes.
5. Check sweet potatoes at least once and flip to prevent burning.
6. Remove sweet potatoes and allow to cool and enjoy.

I have only just scratched the surface looking through iFIT... there may be more to follow :