The Scarf

THE SCARF can be a very important item when walking around in sub freezing temperatures.






As you can see scarves come in a variety of colors and patterns. So you can choose whatever style suits you, or you could have a variety of styles to pair with your cold weather commute.

What cold weather benefits are there to wearing a scarf?

1. They keep your face warm. They are long enough to wrap around your head multiple times, allowing you to cover your nose and chin. Pair a scarf with a pair of goggles and you will have a weather proof mask.


2. If the collar on your coat is a little loose, an appropriately placed scarf can prevent heat loss, keeping you toasty on your walk to work.


3. You will look really good walking around in a new scarf. Not really a cold weather benefit, but who knows, maybe if you look good you might feel warmer.

Also, in terms of winter wear, scarves are a very affordable option. You can get your hands on a nice wool scarf for as little as $13, maybe cheaper if you shop around. The sky is limit with color, pattern and material so you should have no problem finding a scarf that keeps you warm and matches your style.

If you don't already own a scarf, now might be the time to run out and get one before the next burst of arctic air sweeps across the state.

Recipe of the Week

Spicy Tomato Salsa with Cilantro and Chilies

Serves 6 to 8

Ingredients:

2 medium cluster tomatoes, seeds removed and cut into small dice

15 sprigs fresh cilantro, leaves roughly chopped (discard stems)

1 large garlic clove, minced

1/2 medium-size onion, diced

2 teaspoons fresh lime juice, or to taste

Sea salt, to taste

Fresh Serrano chilies, minced, to taste (discard seeds)

Fresh jalapeño chilies, minced, to taste (discard seeds)

Preparation:

Place diced tomatoes in medium-size bowl, add cilantro, garlic, onion, lime juice and salt. Taste a tiny bit of both serrano and jalapeño chilies to gauge degree of heat and add according to preference.

Nutrition Information: Per serving (about 2oz/49g-wt.)

10 calories (0 from fat)

0g total fat, 0g saturated fat

0g protein

3g total carbohydrate (1g dietary fiber, 1g sugar)

0mg cholesterol

85mg sodium

This recipe and others can be found at Whole Foods

Recipe of the Week

Low Fat Crêpes

Ingredients:

• 1/2 cup all-purpose flour
• 1/4 tsp salt
• 1 egg, lightly beaten
• 2/3 cup of nonfat milk

Cooking Instructions: Put flour and salt in a medium bowl and stir with a hand whisk. Make a well in the center of the flour mixture and add egg. Whisk egg and flour while pouring milk into bowl, stirring well to combine. The batter should be free of lumps. Let stand for 5 minutes.

Spray an 8-inch nonstick skillet with nonstick cooking spray. Heat skillet on medium high. Add a 1/4 cup of batter to hot skillet and swirl around the pan to cover as much of the bottom of the skillet as possible. As the edges cook, use a spatula to lift the edges of the crêpe. After about 1 minute, flip the crêpe over and cook for a further 30 seconds. Transfer to a plate and start over until the batter is done. This should yield about 6 crêpes, so probably serves 2 or 3. You can eat them like pancakes or fill with you favorite ingredients and roll them up.

Nutrition Information: Per crêpe

Calories 57

Calories from Fat 8

Total Fat 0.9g (sat 0.3)

Cholesterol 35mg

Sodium 122mg

Carbohydrate 9.3g

Fiber 0.3g

Protein 3g

Recipe can be found at About.com

Try a new activity: Fencing!

Fencing is the sport of swordsmanship. In modern sport fencing, opponents try to score "touches" against each other by hitting a specific part of the body (usually the torso) with the tip of their weapon. As you can see from the above picture, fencers wear a lot of protective gear, and the tips of the weapons are blunted.

An individual sport, fencing is often called "physical chess" because fencers use their mind as much as their body to defeat an opponent. Women can compete on the same level as men, and often do compete together. You can be a competitive fencer from age 8 to age 80. In fact, the United States Fencing Association has a Veteran league for competitors over 40 years old.

A typical practice at a fencing club, usually lasting 2-3 hours, consists of:

• Footwork -- to build technique and strengthen muscles
• Bladework -- focusing on fine motor control
• Bouting -- practicing your skills with an opponent in an aerobic workout

Believe it or not, there are several fencing clubs in Montana. Here is the contact information to a club in your area:

Helena -- Helena Fencing Club

Butte -- Butte Fencing Club

Missoula -- University of Montana Fencing Club

• Kole Fosse Phone: 406-660-0998 Email: k_fosse@hotmail.com

Bozeman -- Montana State University Fencing Club

• Michael Holland Phone: 406-587-1815 Email: mholland@montana.edu

Billings -- Big Sky Fencing Association

Recipe of the Week

Low-Fat Cheesecake
12 to 16 servings

Ingredients:
1/3 cup finely crushed graham crackers
3 8 oz packages nonfat cream cheese, softened
1 cup sugar
2 tablespoons all purpose flour
1 teaspoon vanilla
1/4 cup milk
1/2 cup refrigerated or frozen egg product, thawed
1/2 teaspoon finely shredded lemon peel, optional

Cooking instructions:
1. For crust, sprinkle crushed graham crackers on bottom and sides of a well-buttered 8- or 9-inch springform pan.
2. For filling, in a large mixing bowl beat cream cheese, the 1 cup sugar, flour, and vanilla with an electric mixer until combined. Beat in milk until smooth. Stir in egg product, and if desired, lemon peel.
3. Pour filling into crust-lined pan. Place pan in a shallow baking pan. Bake in a 375 degree oven for 40 to 45 minutes for an 8-inch pan, 30 to 35 minutes for a 9-inch pan, or until the center appears nearly set when shaken.
4. Cool in pan on a wire rack for 15 minutes. Using a sharp small knife, loosen the crust from sides of pan; cool for 30 minutes more. Remove the sides of the pan; cool cheesecake completely on rack. Cover and chill at least 4 hours before serving. If desired, serve with Raspberry Sauce.

Nutrition Information:
135 calories
0 g fat (0 g sat. fat)
9 mg cholesterol
32 mg sodium
23 g carbohydrates
0 g fiber
8 g protein

Raspberry Sauce Ingredients:
3 cups fresh or frozen slightly sweetened raspberries
1/3 cup sugar
1 teaspoon cornstarch

Cooking Instructions:
1. Thaw berries, if frozen. Do not drain. Place half of the berries in a blender container or food processor bowl. Cover and blend until berries are smooth. Press berries through a fine-mesh sieve; discard seeds. Repeat with remaining berries. (You should have about 1 1/4 cups sieved puree.)
2. In a small saucepan combine sugar and cornstarch. Add sieved berries. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Transfer to a bowl. Cover and chill for at least 1 hour. Serve over cheesecake.

Nutrition Information (per 2 tablespoons):
55 calories
0 g total fat (0 g sat. fat)
0 mg cholesterol
0 mg sodium
14 g carbohydrates
3 g fiber
0 g protein

Winter Weather Wallking

The next few posts will contain descriptions of some equipment that will make walking in the winter weather a bit more comfortable and safe.

The first item to discuss is the Yaktrax walker. The description from the Yaktrax website is below:

The Yaktrax Walker is designed for people who are looking for an easy-to-use, lightweight traction device for their shoes. The Walker is the original version of Yaktrax and is ideal for pedestrians, the elderly, business people or anyone who wants greater stability on ice and snow. Use the Yaktrax Walker while walking to and from work, school or just to the mailbox. When you walk in the Yaktrax Walker, every step you take places hundreds of biting edges in direct contact with the ice beneath your feet. Recently tested by hundreds of winter enthusiasts, the Walker has been approved and recommended by the National Health & Wellness Club and the Handyman Club of America. Benefits of the Yaktrax include:
• The Ability to Walk Naturally

• They Are Easy On/Off

• They are Spikeless/Ultralight

• Abrasion Resistant Steel Coils

• Ten Times The Gripping Points As Any Spike Based Traction Device

I notice a number of different trails left on my sidewalk daily by the wearers of Yaktrax, and none of them are accompanied by the accidental snow angel created when one takes an unexpected fall. So next time you are out walking and wondering what you could do to enhance your traction, turn the corner to your favorite outdoor retailer and pick up a pair of Yaktrax. The average price is ~$20, certainly less expensive than a treadmill or a gym membership, and you still get to venture outside and enjoy the beautiful Montana Winter.