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.
Saturday, January 22, 2011
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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