Anyone who knows me well, knows that I am an exercise nut. I am the type of person that actually cannot wait to get up in the morning so I can workout. Perhaps this is some kind of disease that hasn't been scientifically named yet. :) Recently I've been doing a lot of reading and studying on the subject of exercise physiology and human anatomy. I have been extremely curious as to how the body works during exercise and if some forms of exercise are better than others.
Here is what I found. Exercise does not have to hurt to be effective! I bet that's fantastic news for some of you! Exercise is more beneficial if done low impact and several times a day rather than just once. The most effecient way to strengthen your body is to strengthen every cell in your body and the best way to do that is to rebound. Rebounding strengthens every cell in your body by working against gravity in a vertical position. It's also called G loading. And it doesn't hurt your joints like running, step aerobics, jumping jacks, etc can.
I have been working out ever since I was 14, I started doing step aerobics, then I switched to Jillian Micheals DVD's and The Biggest Loser DVD's, then on to running. I've done the nordic track, treadmills, row machines, weight lifting, etc. Everything without fail would cause some kind of pain, neck pain, back pain, abdominal pain, knee pain, ankle and foot pain, etc. I always thought that was part of exercise "no pain, no gain" right? WRONG! To have good health it's important to exercise your body to get it moving because moving is the only way your lymphatic system will circulate (the lymphatic system cleans out the trash in your body and it houses white blood cells) the more you get it to circulate the healthier you will be. But it doesn't take hard breathing, joint cracking, cell breaking forms of exercise to be healthy. Gently bouncing on a rebounder will circulate your lymphatic system and get your metabolism rolling... crazy huh?
Rebounding doing the strength bounce will G-Load every cell in your body therefore allowing each cell to get stronger. Stronger bone cells lead to stronger bones, stronger muscles cells lead to stronger muscles (you should feel my abs there tighter now than when I worked out doing Jillian micheals DVD's!) etc. EVERY CELL in your body people! Do you realize what this means... stronger white blood cells leads to a stronger immune system. Do you get where I'm coming from? I no longer get a sore back, sore abs, sore calves, etc but I'm stronger now than ever! No lieing, dead serious... I know, it all sounds too good to be true. Whether you believe me or not is up to you. I recommend ReboundAir's rebounders because they are the best. Mention my name while checking out and you will get a 10% discount until the end of 2011. Happy Rebounding.
If you would like to do some of your own research on Rebounding I suggest the following books "Rebound Exercise The Ultimate Exercise for the New Millenium" by Albert E. Carter and "Jump for Joy" James R. White.
If you have a trampoline in the backyard or a rebounder inside go and jump on it for 10 minutes three times today... dress warm and smile cause its FUN! :) oh and drink lots of water your cells will thank you!
Today's recipe (well it's more like a food suggestion) is pistachios that awesome little nut is high in fiber, rich in potassium, thiamine, and vitamin B6. They are also rich in phytonutrients that are associated with reducing cholesterol and protecting you from a variety of cancers. One serving is about 47 shelled nuts. mmmm good!
Monday, December 12, 2011
Thursday, September 22, 2011
Cleansing, Is it necessary?
Sorry I've been "gone" for so long. I've recently been doing a lot of thought and research on cleansing. If this term is new to you, it's all the hype these days when it comes to loseing weight and just feeling great. The idea behind cleansing is that you are getting rid of toxins in your body that inhibit your cells to do what they're supposed to do because of all the build up of toxins in your body. Toxins can come from lots of different things, the air you breathe, the soap you use on your body, the food you put in your body and even the water you drink. Our bodies were built to take care of these toxins, but only at a certain level, when we have too many than we start getting sick, things break down, etc. Soooo the question is, should we or shouldn't we cleanse?
This is my opinion, Yes and no. Sometimes we can go way too far with cleanses and you destroy good bacteria in your body, but on the other hand it could do your body some good to get rid of the trash, if ya know what I mean. I've read up on several different ways of getting rid of the trash and I can't tell you which is better, but if you do a cleanse, do it in moderation. Here are some ways to do a cleanse, take herbs, do a 24 hour fast from food and water and then add another 8 hours of fasting from food, but you can drink water. There are some cleanses on the market, I can't tell you which ones work and which ones don't work, sorry. There is also the option of using essential oils which is the direction I would personally head. I know doTerra sells several different essential oils (Lemon Essential Oil and Slim and Sassy Metabolic blend) that work in cleansing your body and I've heard many testify of it's greatness. I also have a friend who uses a product from Costco called Green Envy and she swears by it. The only thing I have tried thus far is a 24 hour fast from food and water... I do that once a month, but never realized the health benefit behind it. :) Go me!
And to get a bit of exercise stand up and stretch your hands as high up as they will reach take in a deep breath and hold for three seconds, release hands down to your side. Then do hi-knee marching in place switching legs 24 times. Repeat from the beginning and do it three times through.
Sorry no recipe today... although I'll make a yummy suggestion... Black Bean Dip.
This is my opinion, Yes and no. Sometimes we can go way too far with cleanses and you destroy good bacteria in your body, but on the other hand it could do your body some good to get rid of the trash, if ya know what I mean. I've read up on several different ways of getting rid of the trash and I can't tell you which is better, but if you do a cleanse, do it in moderation. Here are some ways to do a cleanse, take herbs, do a 24 hour fast from food and water and then add another 8 hours of fasting from food, but you can drink water. There are some cleanses on the market, I can't tell you which ones work and which ones don't work, sorry. There is also the option of using essential oils which is the direction I would personally head. I know doTerra sells several different essential oils (Lemon Essential Oil and Slim and Sassy Metabolic blend) that work in cleansing your body and I've heard many testify of it's greatness. I also have a friend who uses a product from Costco called Green Envy and she swears by it. The only thing I have tried thus far is a 24 hour fast from food and water... I do that once a month, but never realized the health benefit behind it. :) Go me!
And to get a bit of exercise stand up and stretch your hands as high up as they will reach take in a deep breath and hold for three seconds, release hands down to your side. Then do hi-knee marching in place switching legs 24 times. Repeat from the beginning and do it three times through.
Sorry no recipe today... although I'll make a yummy suggestion... Black Bean Dip.
Thursday, June 16, 2011
Less, is more!
Recently I read from the scholarly magazine, "Science" that studies in animals are showing that if they are fed a near starvation diet they have better health and they lived much longer than a group who were fed a normal diet. Hard to believe? The study showed that their digestive systems along with several other systems in their bodies didn't have to work as hard to digest food and separate all the nutrients into their respected elements and therefore the animals that were fed a near starvation diet had no hypertention, heart disease, cancers, etc and . This same group of animals, had enough energy to do what the other mice who were fed a normal diet did as well. The animals that were fed a normal diet still had several cases of hypertension, heart disease, cancers, or other health problems and didn't live as long as the other group.
Currently a human study group is testing the theory that less is more. They are eating 25% less than the government recommended diet. I'm extremely curious to know how this will turn out.
Don't get me wrong, I like to eat, but I'd love to see my food bill decrease too. Maybe, we Americans, could do with a little less food anyway, and instead focus on our lifes mission. Just a thought.
For some exercise go for a 30 minute walk or bike ride with your family. Enjoy the warm weather while it's here.
For today's recipe: A TALL GLASS OF COOL WATER... sit back and enjoy this beautiful Earth!
As always I love to hear your thoughts on today's post or any previous posts!
Currently a human study group is testing the theory that less is more. They are eating 25% less than the government recommended diet. I'm extremely curious to know how this will turn out.
Don't get me wrong, I like to eat, but I'd love to see my food bill decrease too. Maybe, we Americans, could do with a little less food anyway, and instead focus on our lifes mission. Just a thought.
For some exercise go for a 30 minute walk or bike ride with your family. Enjoy the warm weather while it's here.
For today's recipe: A TALL GLASS OF COOL WATER... sit back and enjoy this beautiful Earth!
As always I love to hear your thoughts on today's post or any previous posts!
Friday, May 20, 2011
Supplements, too many to choose from
I have a friend who has asked me several times about what supplements I take. She has been patiently waiting for my long awaited reply. Sorry! Okay, so here is my unprofessional, but experienced and well read opinion. The best way to get all the vitamins and nutrients your body needs is through food. Remember principle number one, "Eat foods that are closest to its original form... AKA WHOLE FOODS" If you're doing this and truly trying to make every meal, every calorie, nutrient dense then generally speaking you may not need to take anything but a multivitamin designed for your gender. I recommend the book "Super Foods" by Steven Pratt M.D. for ideas on foods that carry all the nutrients your body needs.
But if we don't get all the fish in our diet like we're supposed to or any other nutrient we lack then go ahead and use supplements. I confess that I take supplements to help me feel my very best because sometimes even I don't get all the nutrients I need every day. A word of warning: you should consult with a physician before taking things that go beyond the norm... So... here is what I take; because I don't get enough fish in my diet I take 500 milligrams of EPA/DHA fish oil 2-3 times a day. I take a multivitamin designed for women and Glucosamin for joint health. If you are a woman who is going through or have gone through menopause you might consider taking a calcium supplement to keep your bones in optimal health.
Now where do I buy my supplements, I have found the least expensive place to buy them is online through swansonsvitamins.com. And No, I'm not getting paid to say that, unfortunately! :) After buying them through the grocery stores and health food stores I have found that the best place to buy them is the above mentioned online store. They are safe and secure.
I take something extra when I feel a cold coming on called " Swansons Immune Essentials" without fail this homeopathic supplement kicks whatever I have in the you-know-what and I am feeling good before I feel bad! I also have some Vitamin C on hand and several homeopathic cold/flu and earache medicines on hand for my kids. Search the website and you will find some great deals and great products. If you have any further questions about a particular supplement feel free to send me a message and I'll get back to you.
Now for some good heart pounding exercise. Put on some upbeat music and run or jogg in place for 10 minutes or go for a walk with your kids around the block. Enjoy the beautiful world around you and smile!
Today's recipe: Yogurt!
1 Cup plain yogurt (I recommend Nancy's brand) add some of your favorite fruit to sweetin it up and enjoy!
I know that some of my recipes are more complicated than others. Enjoy the easy ones! :)
But if we don't get all the fish in our diet like we're supposed to or any other nutrient we lack then go ahead and use supplements. I confess that I take supplements to help me feel my very best because sometimes even I don't get all the nutrients I need every day. A word of warning: you should consult with a physician before taking things that go beyond the norm... So... here is what I take; because I don't get enough fish in my diet I take 500 milligrams of EPA/DHA fish oil 2-3 times a day. I take a multivitamin designed for women and Glucosamin for joint health. If you are a woman who is going through or have gone through menopause you might consider taking a calcium supplement to keep your bones in optimal health.
Now where do I buy my supplements, I have found the least expensive place to buy them is online through swansonsvitamins.com. And No, I'm not getting paid to say that, unfortunately! :) After buying them through the grocery stores and health food stores I have found that the best place to buy them is the above mentioned online store. They are safe and secure.
I take something extra when I feel a cold coming on called " Swansons Immune Essentials" without fail this homeopathic supplement kicks whatever I have in the you-know-what and I am feeling good before I feel bad! I also have some Vitamin C on hand and several homeopathic cold/flu and earache medicines on hand for my kids. Search the website and you will find some great deals and great products. If you have any further questions about a particular supplement feel free to send me a message and I'll get back to you.
Now for some good heart pounding exercise. Put on some upbeat music and run or jogg in place for 10 minutes or go for a walk with your kids around the block. Enjoy the beautiful world around you and smile!
Today's recipe: Yogurt!
1 Cup plain yogurt (I recommend Nancy's brand) add some of your favorite fruit to sweetin it up and enjoy!
I know that some of my recipes are more complicated than others. Enjoy the easy ones! :)
Friday, May 6, 2011
Staying Motivated
I think the easy part about changing the way we think about food and exercise is perhaps starting, but then once we've started how do we stay motivated, how do we keep going?
I felt the need to include my hubby in my daily workouts because, although he has no problem staying thin without having to workout, he still needs to exercise to be heart and mind healthy. He did pretty good for the first week or two then the lack of motivation snuck in!
There are lots of ideas to stay motivated; get a workout partner, make a schedual and stick to it, read a book about health and fitness, etc. But I'm not going to sugar coat anything for you, to stay motivated is hard.
I love working out with a variety of home workout videos because it's always different, there's something for me to look forward to. I like being able to see if I can work as hard as the trainer, yes, I am a competitive person. That motivates me. For others it may be that others rely on you as a walking partner, still for some, having a gym membership zap money from your wallet motivates them to get to the gym so their money isn't wasted. You have to find what works for you. I do find that reading a book about health and fitness once a month or so motivates me to do better, eat healthier, and stay strong and healthy for me and my family.
Let's stretch our legs and arms for a bit and enjoy some exercise! Get on all fours, yep, you look funny but it's good for you. Extend your left hand and right leg in opposit directions as though they are trying to touch the opposit walls. Hold for 5 seconds and switch to your other arm and leg. Repeat 15 times. Remember to breathe.
Quick Dinner idea:
Tuna Melts
Empty two cans of drained water packed Tuna into a bowl, mix in some mayo or miracle whip to make it somewhat creamy not too much though, you don't want the Tuna swimming in the Mayo.
4 slices of bread (whole grain)
4 slices of cheese (cheddar or mozzerela)
To make: Put Tuna on bread cover with cheese. Broil in the oven until cheese is melted. Serve with a yummy fruit smoothy. Serves 2.
I felt the need to include my hubby in my daily workouts because, although he has no problem staying thin without having to workout, he still needs to exercise to be heart and mind healthy. He did pretty good for the first week or two then the lack of motivation snuck in!
There are lots of ideas to stay motivated; get a workout partner, make a schedual and stick to it, read a book about health and fitness, etc. But I'm not going to sugar coat anything for you, to stay motivated is hard.
I love working out with a variety of home workout videos because it's always different, there's something for me to look forward to. I like being able to see if I can work as hard as the trainer, yes, I am a competitive person. That motivates me. For others it may be that others rely on you as a walking partner, still for some, having a gym membership zap money from your wallet motivates them to get to the gym so their money isn't wasted. You have to find what works for you. I do find that reading a book about health and fitness once a month or so motivates me to do better, eat healthier, and stay strong and healthy for me and my family.
Let's stretch our legs and arms for a bit and enjoy some exercise! Get on all fours, yep, you look funny but it's good for you. Extend your left hand and right leg in opposit directions as though they are trying to touch the opposit walls. Hold for 5 seconds and switch to your other arm and leg. Repeat 15 times. Remember to breathe.
Quick Dinner idea:
Tuna Melts
Empty two cans of drained water packed Tuna into a bowl, mix in some mayo or miracle whip to make it somewhat creamy not too much though, you don't want the Tuna swimming in the Mayo.
4 slices of bread (whole grain)
4 slices of cheese (cheddar or mozzerela)
To make: Put Tuna on bread cover with cheese. Broil in the oven until cheese is melted. Serve with a yummy fruit smoothy. Serves 2.
Saturday, April 9, 2011
Princple #4 "Be of good Cheer" I have recently not been feeling "of good cheer" and found that it has been affecting my health. I've been getting more tension headaches than I have ever in my life. My life is currently a bit stressful, as I'm sure most people would say about their own lives. But if we look at it from a positive point of view then really our lives are not stressful. Rather, our reactions to the events in our life are what make us unhappy. We can choose to be happy. Easier said than done, I'll be the first to admit it. When I get down in the dumps, because that's where unhappy thoughts lead us, I try to think of situations going on in the world and truly see how lucky I am. For example, my home has not been destroyed by a tsunomi or earthquake and my heart goes out to those who have lost their homes. I do not live in a war zone where I have to worry about getting shot at. I have plenty of food to eat, I live in a warm house, and plenty of clothes to wear. Every night I get to go to bed on a soft, warm bed and lie next to a man who treats me so good. I have four healthy children. The list can go on. But listing them is a great way to climb out of the dump where bad thoughts can lead us. So I challenge you to list as many good things about your life that you can list, reply back to this post with your number. I'm curious to find out how many you can come up with. Now for some exercise to get those happy endorphines flowing. Lie on your belly with your legs and arms stretched out flat on the floor, lift your legs and your arms off the floor hold for 3 seconds and then rest them back on the floor. Repeat 10-15 times. This move will strengthen your back muscles which also strengthens your ab muscles. Today's recipe: Taco Soup (Because anything "taco" makes me happy) Brown 1 lb of Hamburger with one chopped onion and two pressed garlic cloves. Add: 1 pkg of Taco Seasoning 1 undrained can of black beans 1 undrained can of kidney beans 2 cans diced Tomatoes (or one jar canned tomatoes) 1 can tomato soup or tomato sauce (the larger can, not the small one) 1/2 C salsa (whatever "heat" you want) frozen corn (however much you like) Cook on low until heated through or put it all in a crockpot and let it "stew" for a couple of hours. Serve with Frito Lay Corn chips, cheese, sour cream, taco sauce or hot sauce, to taste. And smile because this taste so yummy! :)
Friday, March 4, 2011
Whole Milk has special powers!
I currently live in a situation, that's rather out of the ordinary for us "independent Americans", I'm living with my in-laws. It's not a permanent thing, it's just a "rest stop" for a bit until we find a house of our own. But until we find out house we have been enjoying our time here with them. Since living here, it's been over a month, I thought for sure I had gained weight, I still workout every day, but some things about my diet have changed, for example, I drink whole milk now instead of skim, and I eat more desserts than I would normally. But I still eat well balanced whole foods for breakfast, lunch and dinner. I did something scary and actually weighed myself because I just knew that after drinking all this whole milk and eating dessert more often that I had gained weight. But to my surprise I haven't gained any weight, in fact, I've lost weight! Hard to believe? I thought for sure something was wrong with the scale, but my mother-in-law insists the scale is accurate. So... how can this be? Well if you think back to Principle number 1, Eat foods that are whole, foods that Adam and Even may have eaten. Whole milk is milk that hasn't had all the fat taken out, and I have found that by drinking it, I stay fuller longer and don't indulge myself on bad carbs. I challenge you to give it a whirl and see if my theory is wrong. Continue eating whole foods, exercising (walking at least 30 minutes a day), and keeping your life in balance and see if you don't maintain or lose weight yourself.
Speaking of exercise... how good are you at meditation and clearing your mind? Give it a try. Put on some soothing music if you need to, open or close the curtains, whatever brings peace to you. Sit or lie in a comfortable position through two songs, or 5 minutes. Good luck!
Today's Recipe
Yogurt Strawberry Smoothies (4-6 servings)
Add to blender:
1 C plain yogurt
Strawberry's to fill blender 3/4 of the way (I use frozen strawberry's during the Winter months)
1/2 banana
1/2 C Spinach
1/3 C Sugar or to taste
Pour Whole milk in blender to create smoothie texture
Blend
Pour in cups to share with the whole family.
As always would love to hear your comments or take any questions you may have. Thanks for reading! :)
Speaking of exercise... how good are you at meditation and clearing your mind? Give it a try. Put on some soothing music if you need to, open or close the curtains, whatever brings peace to you. Sit or lie in a comfortable position through two songs, or 5 minutes. Good luck!
Today's Recipe
Yogurt Strawberry Smoothies (4-6 servings)
Add to blender:
1 C plain yogurt
Strawberry's to fill blender 3/4 of the way (I use frozen strawberry's during the Winter months)
1/2 banana
1/2 C Spinach
1/3 C Sugar or to taste
Pour Whole milk in blender to create smoothie texture
Blend
Pour in cups to share with the whole family.
As always would love to hear your comments or take any questions you may have. Thanks for reading! :)
Friday, February 18, 2011
Today I'm going to expand on Principle number 2 - MOVE IT.
A reader, who is a stay-at-home mom, asked how she can work out when her kids wake up at 6 a.m. and she doesn't feel like she can get up earlier than that and she feels like her kids will be in the way.
One of the secrets of moving is to find times during the day that you can move. So if the weather is nice, load your kids up in a stroller, put tennis shoes on your 4+ year old's and walk, walk, walk. Go for at least 30 minutes. My little 4 year old can do this up and down hills so can any other four year old, plus they'll build a love for exercise too. If it's cold outside see if you can drive to a mall in the morning when it's not that busy.
I even walk around my house, yep, as weird as that may sound, I do. I'll set a timer for 30-40 minutes and walk around my house, doing lunges, going up and down stairs as fast as I can, throwing in some jumping jacks, and push-ups to help build muscle mass.
My kids have ALWAYS seen me exercise so when I work out sometimes they'll join me, sometimes they'll sit there and watch (not my choice, but maybe it will motivate them someday), and sometimes they'll just leave the room and go play because they know I'll be done in a while and can focus on them when I'm done.
Don't let the FEAR of having kids be awake and in your space stop you from working out. Just do it! They will soon catch on that this is something mom and/or dad do on a daily basis and that's just how life is. They know you go to the bathroom and take a shower and get ready for the day, just make exercise part of the routine of your day. Tell your kids, mom needs to be healthy in order to take care of you and in order for me to be healthy I need to work out and eat healthy food. Teach your kids these principles.
If it's possible have your husband watch the kids for you while you work out, whether it's in the morning or the evening. If Dad doesn't leave for work until 7:30 a.m. then workout from 6:30-7:15ish. Give your kids something to do while you work out. My husband use to leave for work at 6:15 a.m. and that left me alone with my kids, I have a little 18 month old who was even younger then and if he woke up before I was finished working out I would give him some snacks to eat or toys to play with in his booster seat at the table. It kept him busy until I was at least to the point of a cool down and then I would get him out and let him be by me. I would encourage him to stretch like mom, and he usually would! So Cute!
A lot of people say they just don't have time to work out. Really? How much time do you spend on the phone, internet, reading a book, etc. The reality is, you just have to make time and tell everyone in your family to help you reach your goals.
A word on how much exercise and how long you should work out. I read recently in a "Prevention" magazine that when you first start out exercising it's actually better to only do 20-30 minutes of moderate exercise a day, because if you do more than that your body will ask you for more to eat and therefore counteracting the whole point of working off the extra calories. I personally don't feel like I eat more the harder I work out but I do eat smarter by trying to make every calorie count. I want to eat good food that is packed full of vitamins and nutrients that will help me be happy and healthy. So for the first week that you work out take it easy walk for 30 minutes every day and try to do some resistance training 2 times a week on top of the walking. When you feel like you can increase your intensity, go for it!
Okay enough talk.... put your favorite music on and Dance! Go until the song ends and smile cause it's fun and you look extremely silly! Well maybe you don't, but I do, and I love it!
Today's Recipe: Black Bean Salad Wrap (4 servings)
4 8-inch flour tortilla's (whole wheat or whole grain would be better)
1 15 oz can black beans, rinsed and drained
1/2 cup chopped green sweet pepper or 1 fresh jalapeno chili pepper, seeded and finely chopped
2 T snipped fresh cilantro
1/3 C plain yogurt (or mayo or sour cream)
1 T lemon juice
leaf lettuce
Heat tortillas to soften. Mash beans slightly add rest of ingredients. To serve spread bean mixture evenly over tortillas, top with lettuce leaf and roll up tortilla. Savor every delicious bite!
As always I would love to hear from you!
A reader, who is a stay-at-home mom, asked how she can work out when her kids wake up at 6 a.m. and she doesn't feel like she can get up earlier than that and she feels like her kids will be in the way.
One of the secrets of moving is to find times during the day that you can move. So if the weather is nice, load your kids up in a stroller, put tennis shoes on your 4+ year old's and walk, walk, walk. Go for at least 30 minutes. My little 4 year old can do this up and down hills so can any other four year old, plus they'll build a love for exercise too. If it's cold outside see if you can drive to a mall in the morning when it's not that busy.
I even walk around my house, yep, as weird as that may sound, I do. I'll set a timer for 30-40 minutes and walk around my house, doing lunges, going up and down stairs as fast as I can, throwing in some jumping jacks, and push-ups to help build muscle mass.
My kids have ALWAYS seen me exercise so when I work out sometimes they'll join me, sometimes they'll sit there and watch (not my choice, but maybe it will motivate them someday), and sometimes they'll just leave the room and go play because they know I'll be done in a while and can focus on them when I'm done.
Don't let the FEAR of having kids be awake and in your space stop you from working out. Just do it! They will soon catch on that this is something mom and/or dad do on a daily basis and that's just how life is. They know you go to the bathroom and take a shower and get ready for the day, just make exercise part of the routine of your day. Tell your kids, mom needs to be healthy in order to take care of you and in order for me to be healthy I need to work out and eat healthy food. Teach your kids these principles.
If it's possible have your husband watch the kids for you while you work out, whether it's in the morning or the evening. If Dad doesn't leave for work until 7:30 a.m. then workout from 6:30-7:15ish. Give your kids something to do while you work out. My husband use to leave for work at 6:15 a.m. and that left me alone with my kids, I have a little 18 month old who was even younger then and if he woke up before I was finished working out I would give him some snacks to eat or toys to play with in his booster seat at the table. It kept him busy until I was at least to the point of a cool down and then I would get him out and let him be by me. I would encourage him to stretch like mom, and he usually would! So Cute!
A lot of people say they just don't have time to work out. Really? How much time do you spend on the phone, internet, reading a book, etc. The reality is, you just have to make time and tell everyone in your family to help you reach your goals.
A word on how much exercise and how long you should work out. I read recently in a "Prevention" magazine that when you first start out exercising it's actually better to only do 20-30 minutes of moderate exercise a day, because if you do more than that your body will ask you for more to eat and therefore counteracting the whole point of working off the extra calories. I personally don't feel like I eat more the harder I work out but I do eat smarter by trying to make every calorie count. I want to eat good food that is packed full of vitamins and nutrients that will help me be happy and healthy. So for the first week that you work out take it easy walk for 30 minutes every day and try to do some resistance training 2 times a week on top of the walking. When you feel like you can increase your intensity, go for it!
Okay enough talk.... put your favorite music on and Dance! Go until the song ends and smile cause it's fun and you look extremely silly! Well maybe you don't, but I do, and I love it!
Today's Recipe: Black Bean Salad Wrap (4 servings)
4 8-inch flour tortilla's (whole wheat or whole grain would be better)
1 15 oz can black beans, rinsed and drained
1/2 cup chopped green sweet pepper or 1 fresh jalapeno chili pepper, seeded and finely chopped
2 T snipped fresh cilantro
1/3 C plain yogurt (or mayo or sour cream)
1 T lemon juice
leaf lettuce
Heat tortillas to soften. Mash beans slightly add rest of ingredients. To serve spread bean mixture evenly over tortillas, top with lettuce leaf and roll up tortilla. Savor every delicious bite!
As always I would love to hear from you!
Wednesday, February 2, 2011
Today I will expand on Principle number 1, which is, make sure that the majority of your calories every day come from food that is in its original form. In today's food industry they put lots of preservitaves and dyes in our food to make the food "look good" and keep for a longer amount of time on the super market shelf. Those dyes and preservitives are not good for you. Dyes may have effects on you or your kids that may include, harsh behavior or out of control tantrums, a hard time concentrating, and many other symptoms. To learn more about dyes in your food and the side effects google "dyes in your food and their effects". High fructose corn syrup tells your brain that you're not full so you keep eating. Enriched bleach flour is when they take whole wheat kernels that have everything good for you in it and take out the good for you parts and then add back some vitamins and minerals to try to take the place of the nutrients that have been lost. Hydrogenated fats or pretty much impossible for your body to digest and use and therefore they make themselves comfortable on your thighs, bottom, abdomen, arms, etc.
I have a little challenge for you. Go through your pantry, cupboards, and refrigerator and read the ingredients of all your foods and count how many products you have that have some or all of the ingredients I talked about in the previous paragraph and then send me a message with the number included. You may be shocked at how much stuff you buy that has dyes, high fructose corn syrup, etc. And then do your best to phase these things out of your regular diet. See if there is a product you can exchange it for that is wholesome. If you need any ideas then send me a message and I can help you.
Okay now for a little moving time! Stand up with your legs shoulder with apart, move your left leg out to the left and do a squat, bring it back to center, squat, and then move your right leg out to the side and squat (these are called side squats). Do 50 of them! And smile because you are awesome!
Today's recipe: Homemade Chicken Noodle Soup with Homemade noodles! mmm mmm good!
3 lbs chicken (breast, thighs, whatever you want)
3 quarts water
2 sprigs parsley or 1/4 C dried parsley
1/4 tsp thyme
1 bay leaf
1/2 - 1 tsp black pepper
4 T - Chicken bouillon or chicken soup mix
1 chopped onion
4-5 sliced carrots
1 C sliced celery
1/2 bag of frozen Peas
Cook the chicken in the water until done, remove chicken, then add all ingredients including vegetables, except the peas (this is called soup stock). Make noodles while veggies are cooking. Add noodles to boiling soup stock, cook for about 10 minutes, add chicken and frozen peas. Stir and serve! Enjoy!
Homemade Noodles
In a medium size bowl:
Combine 2 beaten eggs
1 tsp salt
4 T milk
Add 2 cups flour or enough to make a stiff dough. Roll as thin as you can on a floured surface. Take a pizza cutter or if you have a noodle maker, cut the noodles in thin strips and put them in the boiling soup stock cook for 10 minutes. This makes a lot of yummy noodles, if you don't like a lot of noodles in your soup 1/2 the recipe.
I have a little challenge for you. Go through your pantry, cupboards, and refrigerator and read the ingredients of all your foods and count how many products you have that have some or all of the ingredients I talked about in the previous paragraph and then send me a message with the number included. You may be shocked at how much stuff you buy that has dyes, high fructose corn syrup, etc. And then do your best to phase these things out of your regular diet. See if there is a product you can exchange it for that is wholesome. If you need any ideas then send me a message and I can help you.
Okay now for a little moving time! Stand up with your legs shoulder with apart, move your left leg out to the left and do a squat, bring it back to center, squat, and then move your right leg out to the side and squat (these are called side squats). Do 50 of them! And smile because you are awesome!
Today's recipe: Homemade Chicken Noodle Soup with Homemade noodles! mmm mmm good!
3 lbs chicken (breast, thighs, whatever you want)
3 quarts water
2 sprigs parsley or 1/4 C dried parsley
1/4 tsp thyme
1 bay leaf
1/2 - 1 tsp black pepper
4 T - Chicken bouillon or chicken soup mix
1 chopped onion
4-5 sliced carrots
1 C sliced celery
1/2 bag of frozen Peas
Cook the chicken in the water until done, remove chicken, then add all ingredients including vegetables, except the peas (this is called soup stock). Make noodles while veggies are cooking. Add noodles to boiling soup stock, cook for about 10 minutes, add chicken and frozen peas. Stir and serve! Enjoy!
Homemade Noodles
In a medium size bowl:
Combine 2 beaten eggs
1 tsp salt
4 T milk
Add 2 cups flour or enough to make a stiff dough. Roll as thin as you can on a floured surface. Take a pizza cutter or if you have a noodle maker, cut the noodles in thin strips and put them in the boiling soup stock cook for 10 minutes. This makes a lot of yummy noodles, if you don't like a lot of noodles in your soup 1/2 the recipe.
Saturday, January 22, 2011
Fifth and final principle (I'll expand on the other principles, so don't think I'm done with my blog)
ACCOUNTABILITY - When God created the Earth he was accountable to Heavenly Father. We are also accountable for the way we treat ourselves and our neighbors.
- Be accountable for the choices you make every day. Ask yourself, "If I make this choice will it increase my life or drag it down." Stop making excuses as to why you're the size or in the health that you are in because of someone else.
- Remember that "With God all things are possible". If you want to live a healthier life style, but sometimes it's hard, just remember that someone has already been there, done that. Don't be afraid to ask for help both from Heavenly Father and from a friend. Find a friend who will help support you in your new healthy life style choices and limit the amount of time you spend with friends who tend not to live that way. Study's have shown that if your friends are fat, you will be or are also. Be friends with people who can motivate you and help you live a healthy, long, fulfilling, life.
For today's exercise you will complete everything you have practiced on my previous postings so start with 100 jumping jacks, then balance for 60 seconds on each leg, do 50 lunges, and then walk like a soldier 50 times. And when you have finished doing it, give yourself a great big pat on the back! You are awesome!
Today's Recipes (a request)
GRANOLA BARS
4 C rolled oats
1 1/4 C packed brown sugar
1 cup wheat germ (or 1/2 C cornmeal and 1/2 C rice krispies)
1/2 C whole wheat flour
1 1/2 C white flour
1 tsp cinnamon
3/4 C Raisins, Craisins, dried cherries, or chocolate chips
1 1/2 tsp Salt
3/4 C honey+ 1/4 C water
2 eggs, beaten
1/2 C Applesauce
1/2 C Vegetable oil
1 T Vanilla extract
Preheat oven to 350 F. Grease a large cookie sheet. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins or chocolate chips, and salt. Make a well in the center, and pour the honey, egg, oil, applesauce, and vanilla. Mix well using your hands. Pat the mixture evenly into the pan. (I get my hands a little wet so it doesn't stick to my hands). Bake 30-35 minutes or until the bars are golden brown. Let cool for 5 minutes, then cut into bars while still warm, let cool on rack. Makes about 18-20 granola bars.
Homemade "Fool Proof" Whole wheat Bread (You will need a mixer that holds at least 14 cups of flour. I use a Bosch) Recipe is from Bosch. Makes 4 loaves
5 1/2 C hot tap water
1/3 C oil
1/3 C honey or sugar
2 T salt
2 1/2 T dough enhancer
2 heaping T gluten flour
2 T Saf Yeast
11-14 cups fresh ground whole wheat flour
Put water in Bosch bowl and add all ingredients in order. Add several cups of flour and jog Bosch to get it all wet. Slowly add the flour until just the right amount has been added. (The dough will pull mostly away from the bowl, but still be sticky). Knead for 10 minutes. Grease bread pans and mold loaves to fit the pans. Set loaves in a slightly warmed oven (I turn my oven light on before I start making the bread and it works great for a slightly warmed oven). When doubled in size turn oven on to 350 F. Do NOT preheat oven. Bake for 25-30 minutes.
Variations- I add different grains in my bread in 1/2 C increments up to 2-3 C of different grains. ie, wheat germ, cornmeal, oatmeal, rye flour, sunflower seeds, etc.
If loaf doesn't hold together when sliced for sandwiches, add more gluten and/or flour to the dough.
ACCOUNTABILITY - When God created the Earth he was accountable to Heavenly Father. We are also accountable for the way we treat ourselves and our neighbors.
- Be accountable for the choices you make every day. Ask yourself, "If I make this choice will it increase my life or drag it down." Stop making excuses as to why you're the size or in the health that you are in because of someone else.
- Remember that "With God all things are possible". If you want to live a healthier life style, but sometimes it's hard, just remember that someone has already been there, done that. Don't be afraid to ask for help both from Heavenly Father and from a friend. Find a friend who will help support you in your new healthy life style choices and limit the amount of time you spend with friends who tend not to live that way. Study's have shown that if your friends are fat, you will be or are also. Be friends with people who can motivate you and help you live a healthy, long, fulfilling, life.
For today's exercise you will complete everything you have practiced on my previous postings so start with 100 jumping jacks, then balance for 60 seconds on each leg, do 50 lunges, and then walk like a soldier 50 times. And when you have finished doing it, give yourself a great big pat on the back! You are awesome!
Today's Recipes (a request)
GRANOLA BARS
4 C rolled oats
1 1/4 C packed brown sugar
1 cup wheat germ (or 1/2 C cornmeal and 1/2 C rice krispies)
1/2 C whole wheat flour
1 1/2 C white flour
1 tsp cinnamon
3/4 C Raisins, Craisins, dried cherries, or chocolate chips
1 1/2 tsp Salt
3/4 C honey+ 1/4 C water
2 eggs, beaten
1/2 C Applesauce
1/2 C Vegetable oil
1 T Vanilla extract
Preheat oven to 350 F. Grease a large cookie sheet. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins or chocolate chips, and salt. Make a well in the center, and pour the honey, egg, oil, applesauce, and vanilla. Mix well using your hands. Pat the mixture evenly into the pan. (I get my hands a little wet so it doesn't stick to my hands). Bake 30-35 minutes or until the bars are golden brown. Let cool for 5 minutes, then cut into bars while still warm, let cool on rack. Makes about 18-20 granola bars.
Homemade "Fool Proof" Whole wheat Bread (You will need a mixer that holds at least 14 cups of flour. I use a Bosch) Recipe is from Bosch. Makes 4 loaves
5 1/2 C hot tap water
1/3 C oil
1/3 C honey or sugar
2 T salt
2 1/2 T dough enhancer
2 heaping T gluten flour
2 T Saf Yeast
11-14 cups fresh ground whole wheat flour
Put water in Bosch bowl and add all ingredients in order. Add several cups of flour and jog Bosch to get it all wet. Slowly add the flour until just the right amount has been added. (The dough will pull mostly away from the bowl, but still be sticky). Knead for 10 minutes. Grease bread pans and mold loaves to fit the pans. Set loaves in a slightly warmed oven (I turn my oven light on before I start making the bread and it works great for a slightly warmed oven). When doubled in size turn oven on to 350 F. Do NOT preheat oven. Bake for 25-30 minutes.
Variations- I add different grains in my bread in 1/2 C increments up to 2-3 C of different grains. ie, wheat germ, cornmeal, oatmeal, rye flour, sunflower seeds, etc.
If loaf doesn't hold together when sliced for sandwiches, add more gluten and/or flour to the dough.
Thursday, January 20, 2011
Principle #4 - Be of Good Cheer!
- Those who are happy tend to lead healthier lives. So do things that make you happy, better yet do things that not only make you happy but make others happy too and you'll get a double dose of good cheer! :)
- Don't dwell on what you aren't. I know women usually have a hard time accepting a compliment. Really all we need to do is say "thank you", and yet for most of us, we tend to argue with the person giving the compliment... " oh you're just saying that." or "thanks, but I don't know about that."
- Make a list of things you like about yourself. Perhaps you're a good sister or brother, maybe a good neighbor or friend. There's always something good to find about yourself. Refer to your list often.
- Heavenly Father made us all different so the shape of our bodies will differ. No matter how hard I workout, my body will not look like a stick thin model (mainly because I don't want to look like that). No matter what your body looks like you are required to take care of it. It's the only body you will get.
Speaking of taking care of your body... how about some exercise?!?! Walk like a toy soldier standing in place. Lifting your right arm and left leg as though you are a toy soldier and then switch to the other side. Do this 50 times! And smile, because you look funny doing it! :)
Instead of posting a recipe I'll post my favorite snacks both for me and for my kids. Eat up to two different choices a day for you and possibly three for your kids.
A Sliced Apple with thin pieces of sliced cheese.
A small handful (about 24) raw almonds with your choice of 1/2 serving of dried fruit.
Purple Cow - fill a glass half full with 100% grape juice and fill the other half with milk.
Granola bars - I make my own because, most of the ones on the market are full of preservatives.
Slice of whole grain or whole wheat bread with honey, fruit jam, or peanut butter and bananas.
Ants on a log - Celery with peanut butter (I buy real peanut butter) and raisins.
Whole grain crackers with hummus (I make my own hummus).
Popcorn - Be careful what kind you're eating, some microwave kinds are loaded with preservatives and fat. I use an air popper and put very little butter and salt on it. Yes, I'm weird, but at least I'm healthy :)
Carrot sticks or broccoli served with some lite dressing and a small handful whole grain crackers. (I make my own dressing too).
An Orange
Plain Yogurt with live active cultures in it add some fresh or dried fruit for some yummy flavor.
- Those who are happy tend to lead healthier lives. So do things that make you happy, better yet do things that not only make you happy but make others happy too and you'll get a double dose of good cheer! :)
- Don't dwell on what you aren't. I know women usually have a hard time accepting a compliment. Really all we need to do is say "thank you", and yet for most of us, we tend to argue with the person giving the compliment... " oh you're just saying that." or "thanks, but I don't know about that."
- Make a list of things you like about yourself. Perhaps you're a good sister or brother, maybe a good neighbor or friend. There's always something good to find about yourself. Refer to your list often.
- Heavenly Father made us all different so the shape of our bodies will differ. No matter how hard I workout, my body will not look like a stick thin model (mainly because I don't want to look like that). No matter what your body looks like you are required to take care of it. It's the only body you will get.
Speaking of taking care of your body... how about some exercise?!?! Walk like a toy soldier standing in place. Lifting your right arm and left leg as though you are a toy soldier and then switch to the other side. Do this 50 times! And smile, because you look funny doing it! :)
Instead of posting a recipe I'll post my favorite snacks both for me and for my kids. Eat up to two different choices a day for you and possibly three for your kids.
A Sliced Apple with thin pieces of sliced cheese.
A small handful (about 24) raw almonds with your choice of 1/2 serving of dried fruit.
Purple Cow - fill a glass half full with 100% grape juice and fill the other half with milk.
Granola bars - I make my own because, most of the ones on the market are full of preservatives.
Slice of whole grain or whole wheat bread with honey, fruit jam, or peanut butter and bananas.
Ants on a log - Celery with peanut butter (I buy real peanut butter) and raisins.
Whole grain crackers with hummus (I make my own hummus).
Popcorn - Be careful what kind you're eating, some microwave kinds are loaded with preservatives and fat. I use an air popper and put very little butter and salt on it. Yes, I'm weird, but at least I'm healthy :)
Carrot sticks or broccoli served with some lite dressing and a small handful whole grain crackers. (I make my own dressing too).
An Orange
Plain Yogurt with live active cultures in it add some fresh or dried fruit for some yummy flavor.
Sunday, January 16, 2011
Okay Principle number 3... Moderation and Balance in ALL things.
When I was in College I was still a workout queen but I didn't eat a balanced diet and as a result I gained my freshman 20. I would eat pretzels for dinner and chug down some water and think I was being healthy, but as a result of poor diet I began to fail in other areas of my life. I often felt tired or mad at myself for eating food that did very little for me, this type of thinking spiraled into other areas of my life and it made for an unhealthy, unhappy life.
It wasn't until I met my best friend, who later became my husband, when I realized how unbalanced my life had become. He showed me balance in all things spiritual, physical, mental, etc. When I discovered that balance I was dropping pounds and returned to my normal self!
If there is an area of your life that seems out of balance you may see it manifest around your waist line. Figure out what's not balanced and then do all that you can to balance it. Look at what you're eating every day, when you sit down to a meal and look at your plate...is it balanced with complex carbohydrates, protein, and good fat? If not add or take away something until it is balanced. Do you take time out of your day to read scriptures, exercise, and meditate or pray? How much time do you spend on your cell phone, Facebook, gaming, T.V. reading novels? There is always enough time to do what's most important, you just have to make it a priority before anything else.
Time to take a break and do a little exercise! :) your favorite part of my blog right?!?!?! Lunges baby! Feel the burn and be grateful for it :) Do 50 lunges, and be sure that your knee doesn't go past your toes.
Today's recipe uses protein rich, low fat black beans:
Black Beans
1 pound dry black beans (2 cups) 1/2 tsp pepper
1 onion, chopped 1 T Salt
1-2 cloves garlic, crushed 6-8 cups water
1 T cumin
Rinse beans. Cover with excess water. Bring to a boil, reduce heat, simmer 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain. Add fresh water to cover; add remaining ingredients. Bring to a boil, then simmer and cook 1 1/2 hours or until tender.
Now what to do with them now that they're cooked...
-Blender up the beans with some of the liquid and make bean burritos out of them, buy or make whole grain tortillas, serve with cheese, salsa, avocado, etc. Serve your burritos with a green salad or some other kind of veggies.
-Cook some brown rice and serve the beans with their liquid over the rice, top with lots of salsa.
-Make a taco salad with corn chips or tortilla chips, lettuce, cheese, olives, salsa, plain yogurt (instead of sour cream), black beans, avocado, etc. Remember go easy on the chips! MODERATION!
-Use the beans to make chili.
Note: I like to double the recipe so I can freeze left overs for a quick dinner another night.
Enjoy! Let me know what you think.
When I was in College I was still a workout queen but I didn't eat a balanced diet and as a result I gained my freshman 20. I would eat pretzels for dinner and chug down some water and think I was being healthy, but as a result of poor diet I began to fail in other areas of my life. I often felt tired or mad at myself for eating food that did very little for me, this type of thinking spiraled into other areas of my life and it made for an unhealthy, unhappy life.
It wasn't until I met my best friend, who later became my husband, when I realized how unbalanced my life had become. He showed me balance in all things spiritual, physical, mental, etc. When I discovered that balance I was dropping pounds and returned to my normal self!
If there is an area of your life that seems out of balance you may see it manifest around your waist line. Figure out what's not balanced and then do all that you can to balance it. Look at what you're eating every day, when you sit down to a meal and look at your plate...is it balanced with complex carbohydrates, protein, and good fat? If not add or take away something until it is balanced. Do you take time out of your day to read scriptures, exercise, and meditate or pray? How much time do you spend on your cell phone, Facebook, gaming, T.V. reading novels? There is always enough time to do what's most important, you just have to make it a priority before anything else.
Time to take a break and do a little exercise! :) your favorite part of my blog right?!?!?! Lunges baby! Feel the burn and be grateful for it :) Do 50 lunges, and be sure that your knee doesn't go past your toes.
Today's recipe uses protein rich, low fat black beans:
Black Beans
1 pound dry black beans (2 cups) 1/2 tsp pepper
1 onion, chopped 1 T Salt
1-2 cloves garlic, crushed 6-8 cups water
1 T cumin
Rinse beans. Cover with excess water. Bring to a boil, reduce heat, simmer 2 minutes. Remove from heat. Cover and let stand for 1 hour. Drain. Add fresh water to cover; add remaining ingredients. Bring to a boil, then simmer and cook 1 1/2 hours or until tender.
Now what to do with them now that they're cooked...
-Blender up the beans with some of the liquid and make bean burritos out of them, buy or make whole grain tortillas, serve with cheese, salsa, avocado, etc. Serve your burritos with a green salad or some other kind of veggies.
-Cook some brown rice and serve the beans with their liquid over the rice, top with lots of salsa.
-Make a taco salad with corn chips or tortilla chips, lettuce, cheese, olives, salsa, plain yogurt (instead of sour cream), black beans, avocado, etc. Remember go easy on the chips! MODERATION!
-Use the beans to make chili.
Note: I like to double the recipe so I can freeze left overs for a quick dinner another night.
Enjoy! Let me know what you think.
Friday, January 14, 2011
Okay Principle Number Two! MOVE IT! The more you move the more calories you will burn, and you will feel and look better. I know there are a lot of you out there that can't stand exercising and would rather not. I also know there are a lot of you out there that make excuses as to why you don't or can't exercise. Well I'm a home school mom of four kids ages 7 and under and I still find time to workout whether they're around me or not. My kids have learned to stay back and allow me my time to work out. So they stand back and out of the way or they just ignore me all together because they just know that mom's working out and will be done in a little while. You are the one your kids will learn from, so if they see and hear you talking about how you should exercise more or lose a few pounds but you don't do anything about it, why should they work hard for anything either?
A few tips: Find something you like doing. Here's a list of ideas riding a bicycle, rollerblading, walking, row boating, dancing, home video workouts, join a gym, running, skateboarding, hiking, snowboarding, water skiing, Yoga, etc. Once you find something you like, do that for 30-40 minutes, it can even be in 10 minute intervals throughout the day.
Also I make it a point to move around after every meal. Whether that be turning on some music to jam out to while cleaning up after a meal or picking up toys with the kids or whatever, just move after each meal! If you like to relax and watch TV in the evenings get up during the commercials and do some lunges or jumping jacks or walk around your house until the commercial is over. Make moving a habit in your life. You'll thank me someday!
Okay now it's time to take a minute to do a bit of exercise. Stand on one leg and balance for 60 seconds, counting one one-thousand, etc. Switch and do the other leg for another 60 seconds. It's not a cardio exercise but balancing helps build your core muscles.
Okay and since it's Friday I'm going to post a Pizza recipe since we usually eat Pizza every Friday.
Multi-Grain Pizza Crust (makes 2 large pizza's)
Combine and soften: 1 T yeast Add: 2 T olive oil (or Canola oil)
1 3/4 c warm water 1 tsp salt
1 T Sugar 1/2 C Oatmeal
1/2 C Cornmeal
1/2 C Whole Wheat Flour
3 1/2 C Flour
Knead 3 minutes. Set aside while you prepare your pizza sauce and toppings.
Pizza Sauce (I make my own, but you can buy pizza sauce if you want, beware of the sodium content)
1 8-10 oz can tomato sauce
1/4 tsp oregano
1/4 tsp basil
1/4 tsp black pepper
1/4 tsp garlic powder
1/4 tsp onion powder
2 tsp Parmesan cheese
Mix all ingredients together and set aside. You may need to double your sauce depending on how much you like on your pizza.
Toppings:
Cheese (go easy on the cheese)
olives
bell peppers
onions
mushrooms
spinach (don't knock it till you try it)
fresh Basil
tomatoes
meat (whatever you choose to put on your pizza)
Make sure the majority of your toppings are veggies, go easy on the cheese and meat.
Now time to make some yummy pizza's... Split the dough in two halves. Roll out to fit your pizza pan or whatever you are using to bake your pizza in. Then add tomato sauce and toppings. Bake pizza at 450 F for 10-12 minutes, or until the cheese is bubbly. Let cool, and enjoy.
Serve with a green salad, peas, green beans, steamed carrots, or some other kind of veggie. That's right! MORE VEGGIES! mmm mmm good!
Would love your comments on any recipe you try. And I'll take any questions you may have as well.
Future postings will include "moderation and balance in all things", "Be of good cheer", and "Be accountable". So check back often to learn more.
A few tips: Find something you like doing. Here's a list of ideas riding a bicycle, rollerblading, walking, row boating, dancing, home video workouts, join a gym, running, skateboarding, hiking, snowboarding, water skiing, Yoga, etc. Once you find something you like, do that for 30-40 minutes, it can even be in 10 minute intervals throughout the day.
Also I make it a point to move around after every meal. Whether that be turning on some music to jam out to while cleaning up after a meal or picking up toys with the kids or whatever, just move after each meal! If you like to relax and watch TV in the evenings get up during the commercials and do some lunges or jumping jacks or walk around your house until the commercial is over. Make moving a habit in your life. You'll thank me someday!
Okay now it's time to take a minute to do a bit of exercise. Stand on one leg and balance for 60 seconds, counting one one-thousand, etc. Switch and do the other leg for another 60 seconds. It's not a cardio exercise but balancing helps build your core muscles.
Okay and since it's Friday I'm going to post a Pizza recipe since we usually eat Pizza every Friday.
Multi-Grain Pizza Crust (makes 2 large pizza's)
Combine and soften: 1 T yeast Add: 2 T olive oil (or Canola oil)
1 3/4 c warm water 1 tsp salt
1 T Sugar 1/2 C Oatmeal
1/2 C Cornmeal
1/2 C Whole Wheat Flour
3 1/2 C Flour
Knead 3 minutes. Set aside while you prepare your pizza sauce and toppings.
Pizza Sauce (I make my own, but you can buy pizza sauce if you want, beware of the sodium content)
1 8-10 oz can tomato sauce
1/4 tsp oregano
1/4 tsp basil
1/4 tsp black pepper
1/4 tsp garlic powder
1/4 tsp onion powder
2 tsp Parmesan cheese
Mix all ingredients together and set aside. You may need to double your sauce depending on how much you like on your pizza.
Toppings:
Cheese (go easy on the cheese)
olives
bell peppers
onions
mushrooms
spinach (don't knock it till you try it)
fresh Basil
tomatoes
meat (whatever you choose to put on your pizza)
Make sure the majority of your toppings are veggies, go easy on the cheese and meat.
Now time to make some yummy pizza's... Split the dough in two halves. Roll out to fit your pizza pan or whatever you are using to bake your pizza in. Then add tomato sauce and toppings. Bake pizza at 450 F for 10-12 minutes, or until the cheese is bubbly. Let cool, and enjoy.
Serve with a green salad, peas, green beans, steamed carrots, or some other kind of veggie. That's right! MORE VEGGIES! mmm mmm good!
Would love your comments on any recipe you try. And I'll take any questions you may have as well.
Future postings will include "moderation and balance in all things", "Be of good cheer", and "Be accountable". So check back often to learn more.
Thursday, January 13, 2011
The moment you've all been waiting for! My first attempt at blogging! Lucky! The purpose of this blog is to help teach and motivate people to live a healthy life style by using principles. I will take any questions you have on health and fitness and answer them as part of the blog, if you want to remain anonymous that's fine.
I'll focus today's comments on principle number one: Any food that's closest to its original form are the foods you should eat the most of. So that means eat fresh fruit and veggies before you eat canned, dried, or juiced fruits or vegetables. Eat whole grain bread instead of bleached enriched white bread or noodles, etc. Eat fresh or frozen meat before you choose processed meat or frozen breaded chicken patties, etc. Do you get the idea? Stick to foods that Adam and Eve would've eaten. You'll feel better, and have the energy necessary to take better care of yourself and family, and be able to give yourself a nice heart healthy workout.
Okay time to do a little exercising! So stand up! You read it right, stand up and give me 100 jumping jacks, that's right, 100 jumping jacks. You can go low impact (keeping legs on the floor moving from side to side) or hi-impact (the way you did it as a kid in P.E.) either way just get it done... it should take you under five minutes. At a good pace you can do it in a minute and a half.
Do you feel the high yet?!?! It will come, remember that feeling and when I talk about exercise on my next posting you'll be ready to stop making excuses and MAKE time for exercise in your life.
Okay here's my recipe for the day (I'll try to have a new recipe every day or at least once a week)
Baked Oatmeal
3 whole eggs
1 C applesauce
2 C milk
1 T baking powder
5 C rolled oats or old fashion oatmeal
3/4 C brown sugar
1-2 T cinnamon
2 T Vanilla
1 1/2 tsp salt
Mix all ingredients together in a large bowl. Pour into a 13x9 inch baking pan. Bake at 350 F for 40-50 minutes or until an inserted toothpick comes out clean.
Serve with some fruit (preferably fresh) and a glass of milk and enjoy!
*recipe given by Jim Forrer from Caldwell ID
Let me know what you think about this recipe.
I'll focus today's comments on principle number one: Any food that's closest to its original form are the foods you should eat the most of. So that means eat fresh fruit and veggies before you eat canned, dried, or juiced fruits or vegetables. Eat whole grain bread instead of bleached enriched white bread or noodles, etc. Eat fresh or frozen meat before you choose processed meat or frozen breaded chicken patties, etc. Do you get the idea? Stick to foods that Adam and Eve would've eaten. You'll feel better, and have the energy necessary to take better care of yourself and family, and be able to give yourself a nice heart healthy workout.
Okay time to do a little exercising! So stand up! You read it right, stand up and give me 100 jumping jacks, that's right, 100 jumping jacks. You can go low impact (keeping legs on the floor moving from side to side) or hi-impact (the way you did it as a kid in P.E.) either way just get it done... it should take you under five minutes. At a good pace you can do it in a minute and a half.
Do you feel the high yet?!?! It will come, remember that feeling and when I talk about exercise on my next posting you'll be ready to stop making excuses and MAKE time for exercise in your life.
Okay here's my recipe for the day (I'll try to have a new recipe every day or at least once a week)
Baked Oatmeal
3 whole eggs
1 C applesauce
2 C milk
1 T baking powder
5 C rolled oats or old fashion oatmeal
3/4 C brown sugar
1-2 T cinnamon
2 T Vanilla
1 1/2 tsp salt
Mix all ingredients together in a large bowl. Pour into a 13x9 inch baking pan. Bake at 350 F for 40-50 minutes or until an inserted toothpick comes out clean.
Serve with some fruit (preferably fresh) and a glass of milk and enjoy!
*recipe given by Jim Forrer from Caldwell ID
Let me know what you think about this recipe.
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