PASTA SALAD
Dressing
2/3 C Canola oil part Olive oil
1/2 C white wine vinegar
1 T Dijon mustard
1 tsp salt
1/2 tsp pepper
2 cloves garlic, pressed
2 tsp. sweet basil
In a big bowl mix together:
Cauliflower flowerettes, cooked tender crisp (I use a whole head or more)
Broccoli floweretts, cooked tender crisp
Frozen Green beans, cooked tender crisp (I use about a bag or more)
1 can ripe black olives
Tomatoes diced
1 C jack cheese, cubed
1 pkg rotelle (spiral pasta), cooked and drained
Cook the pasta in boiling water for about 20 minutes... or less. Add vegetables and cheese to dressing. Chill. Makes about 12 Cups. Is best served at room temperature. I use this as dinner.
RICE SALAD WITH SUGAR SNAP PEAS
1 1/2 C fresh sugar snap peas
1/2 C Water
3 C cooked brown rice (1 C uncooked)
1 medium cucumber or more, peeled, seeded, and chopped
1/4 C chopped red bell pepper
1/4 C chopped fresh parsley (or 1/2 that and used dried)
Dressing:
1/3 C olive oil
1/3 C white wine vinegar
1 T sugar
1 T lemon juice
1/2 tsp salt
1/4 tsp. pepper
In medium sauce pan, bring water to a boil. Add peas. Reduce heat; cover and simmer 3-4 minutes or until bright green and crisp tender. Immediately rinse with cold water; drain well. In large bowl, combine dressing ingredients. Combine cooked peas, rice, chopped cucumber, pepper, and parsley with the dressing in the bowl. Mix well. Serve immediatly or refrigerate until serving time. Beware, it doesn't taste good the next day. I love this salad! mmm good!
SALAD DRESSINGS:
BALSAMIC AND RED WINE VINEGAR DRESSING
5 T olive oil
1 T red wine vinegar
1 T balsamic vinegar
salt and fresh ground pepper
In a small bowl, whisk together the oil and vinegars. Season to taste with salt and pepper. Makes about 1/2 C. Whisk well before using. Carefully pour on your green salad and enjoy!
RANCH DRESSING
1 C plain non-fat yogurt
1 C buttermilk
1 tsp salt
1 tsp course ground pepper
1 tsp garlic powder
1 tsp onion powder
Pour everything in a jar, cover with a lid and shake. If it's thick add a little bit of water until you reach the desired consistancy. Serve over your favorite green salad or with your favorite veggies. Store left overs in refrigerator.
VINAIGRETTE
1/3 C salad oil
1/3 C white wine vinegar or vinegar
1 T sugar
2 tsp fresh thyme, oregano, or basil or 1/2 tsp dreid thyme, oregano, or basil (I like basil best)
1/2 tsp Paprika
1/4 tsp dry mustard or 1 tsp Dijon style mustard
1/8 tsp pepper
Pour everythin in a jar, cover with a lid and shake well. Serve over your favorite salad. Store in refrigerator up to two weeks.
Saturday, September 29, 2012
Thursday, September 20, 2012
Who wins? Muscle or Fat?
I want you to have a clear understanding about how important strength training is. Some people, especially women, are afraid they'll bulk up like a man, but the truth is, you don't have the same kind of hormones to look like a man, well unless you take testosterone. And some women have more testosterone than others, but the point I'm trying to make is muscle is an active tissue, every time you move a muscle your burning calories. Fat is an insulating tissue and helps in the proccess of hormone distribution, but it doesn't burn calories, it's not an active tissue. Look at it this way, if you were to put Fat and Muscle in a boxing ring, Muscle would be bouncing around taking swings at Fat left and right, while Fat just sits there taking the hit, because that's what Fat does, not a whole lot. Not that you should be without fat, fat is important to have, but let's face it, Muscle is a whole lot better looking and therefore you should work at getting those muscles toned and leave Fat nicely hidden in small crevices where it's hardly seen. Do not fear strength training. Get those muscles a nice workout so that you will burn more calories at rest.
So here's a workout to get those muscles a nice workout. 50 Jumping Jacks, 50 Squats (sit back with your butt, do not lean forward over your toes), 25 push-ups, 50 tricep dips, 50 Jump ropes, 24 alternating lunges (watch that knee, no going over the toe). Do this 3x. Put one some great music to workout to.
For an after workout snack: 1 C. Non-Fat plain Greek Yogurt with 1 tsp berry jam.
So here's a workout to get those muscles a nice workout. 50 Jumping Jacks, 50 Squats (sit back with your butt, do not lean forward over your toes), 25 push-ups, 50 tricep dips, 50 Jump ropes, 24 alternating lunges (watch that knee, no going over the toe). Do this 3x. Put one some great music to workout to.
For an after workout snack: 1 C. Non-Fat plain Greek Yogurt with 1 tsp berry jam.
Monday, September 17, 2012
Dinner and Side Recipe's
PASTA PRIMAVERA
6 oz pkg. whole grainlinguini or fettuccini 1 C Fresh or frozen pea pods
3 T olive oil 1/2 C cashews or almonds
2 C. Broccoli flowerets 1/4 C white wine vinegar
1 C. carrots cut diaganol 1 tsp dried thyme
1 medium onion cut into then wedges 1/4 tsp. pepper
1 clove garlic pressed
1/4 C Parmesan cheese
Cook pasta, drain. Saute' vegetables and garlic in 2 T olive oil for about 3 minutes or until tender crisp. Stir in pea pods, cook 2 min. Add pasta, rest of olive oil, nuts, white wine vinegar, thyme and pepper. Cover, cook for 1 min. Sprinkle with Parmesan cheese. Makes 8 small servings.
CHICKEN CACCIATORE
1-2 Lbs chicken breasts 1/8 tsp. allspice
2 T olive oil 3 tsp. season all
2 sliced onions 1/4 tsp black pepper
1 chopped bell pepper 1 tsp Italian seasoning
2 cloves garlic minced 1/4 tsp crushed red pepper
3 1/2 C tomatoes (2 cns 14.5 oz tomatoes)
Cut chicken into bite size pieces. Brown in olive oil. Drain off oil. Add vegetables and seasonings, cover and simmer slowly 45 minutes or until chicken is tender. Serve over favorite whole grain pasta. Serves about 4-6.
CARROT SALAD
6-7 Large carrots 3/4 C oil (part olive part canola)
1/2 C white distilled vinegar 3 T black Pepper
1/4 C + 2 T sugar 2 tsps salt
4-5 lrg cloves of garlic, pressed 1/2 tsp coriander
Finely grate peeled carrots. Put in large bowl. Mix all remaining ingredients in a jar for the dressing. Pour over carrots and stir to coat the carrots, allow to marinate for a couple of hours. This is a huge immune booster salad, we fix it often during the cold and flu season to keep our kids from getting sick.
CHICKEN FAJITAS
Saute' 1-2 Sliced onions, 2-3 Green, red, yellow, or orange bell peppers, in olive oil until tender and cooked slightly limp. Salt to taste.
Slice 2 whole raw chicken breasts into thin slices. Saute in olive oil with garlic, 1 tsp seasoning salt, and chopped cilantro. Do not overcook the chicken. Combine vegetables and chicken; add the juice of 1/2 lemon or lime (or to taste). Serve on warm whole grain tortillas. Add non-fat plain yogurt, guacamole, cheese, diced tomatoes, and salsa if desired.
6 oz pkg. whole grainlinguini or fettuccini 1 C Fresh or frozen pea pods
3 T olive oil 1/2 C cashews or almonds
2 C. Broccoli flowerets 1/4 C white wine vinegar
1 C. carrots cut diaganol 1 tsp dried thyme
1 medium onion cut into then wedges 1/4 tsp. pepper
1 clove garlic pressed
1/4 C Parmesan cheese
Cook pasta, drain. Saute' vegetables and garlic in 2 T olive oil for about 3 minutes or until tender crisp. Stir in pea pods, cook 2 min. Add pasta, rest of olive oil, nuts, white wine vinegar, thyme and pepper. Cover, cook for 1 min. Sprinkle with Parmesan cheese. Makes 8 small servings.
CHICKEN CACCIATORE
1-2 Lbs chicken breasts 1/8 tsp. allspice
2 T olive oil 3 tsp. season all
2 sliced onions 1/4 tsp black pepper
1 chopped bell pepper 1 tsp Italian seasoning
2 cloves garlic minced 1/4 tsp crushed red pepper
3 1/2 C tomatoes (2 cns 14.5 oz tomatoes)
Cut chicken into bite size pieces. Brown in olive oil. Drain off oil. Add vegetables and seasonings, cover and simmer slowly 45 minutes or until chicken is tender. Serve over favorite whole grain pasta. Serves about 4-6.
CARROT SALAD
6-7 Large carrots 3/4 C oil (part olive part canola)
1/2 C white distilled vinegar 3 T black Pepper
1/4 C + 2 T sugar 2 tsps salt
4-5 lrg cloves of garlic, pressed 1/2 tsp coriander
Finely grate peeled carrots. Put in large bowl. Mix all remaining ingredients in a jar for the dressing. Pour over carrots and stir to coat the carrots, allow to marinate for a couple of hours. This is a huge immune booster salad, we fix it often during the cold and flu season to keep our kids from getting sick.
CHICKEN FAJITAS
Saute' 1-2 Sliced onions, 2-3 Green, red, yellow, or orange bell peppers, in olive oil until tender and cooked slightly limp. Salt to taste.
Slice 2 whole raw chicken breasts into thin slices. Saute in olive oil with garlic, 1 tsp seasoning salt, and chopped cilantro. Do not overcook the chicken. Combine vegetables and chicken; add the juice of 1/2 lemon or lime (or to taste). Serve on warm whole grain tortillas. Add non-fat plain yogurt, guacamole, cheese, diced tomatoes, and salsa if desired.
Saturday, September 15, 2012
Recipe's to Add to Your Family Favorites
HEARTY HOTCAKES
1 C flour 1/2 tsp baking powder
1/2 C Whole wheat flour 1/2 tsp baking soda
1/2 C cornmeal 1/2 tsp salt
1/2 C oatmeal 1 egg
2 T sugar 2 1/2 C buttermilk (I just use milk or water down some yogurt)
3 T butter, Melted
Mix together and cook. Makes 16 pancakes. 2 Pancakes are a serving.
CHICKEN SALAD
6 Boneless/skinless chicken or turkey breast diced up small
2 heads of lettuce (go romaine)
1 pkg raman noodles, broken up (or leave this out)
8 small green onions
4 T sliced almonds
2 T sesame seeds
Mix all this together in a large bowl
DRESSING
In a small bowl or Jar combine the following and mix together well then pour over salad
3/4 C Tarragon Vinegar
1/2 C sugar
1 C Canola oil
1 tsp Salt
1 tsp accent (optional)
1/2 tsp black pepper
Use as a side or as a meal, depending on the size of your serving.
OLIVE GARDEN PASTA E FAGIOLI
1 lb ground beef (lean)
1 sm onion, diced (1 cup)
1 Large carrot, chopped (1 cup)
3 stalks celery, chopped (1 cup)
2 cloves garlic, minced
2 14.5 oz cans diced tomatoes
1 15 oz can red kidney beans (with liquid)
1 15 oz can great northern beans (with liquid)
1 15 oz can tomato sauce
1 12 oz can V-8 juice
1 T white wine Vinegar
1 1/2 tsp salt
1 tsp oregano
1 tsp basil
1/2 tsp pepper
1/2 tsp thyme
1/2 lb (1/2 pkg) ditali pasta (or as small of pasta you can find)
1. Brown the beef in a large sauce pan, drain off fat.
2. Add onion, carrot, celery, and garlic and saute' for 10 minutes
3. Add remaining ingredients, except pasta and simmer for 1 hour
4 About 50 Minutes into simmer time cook kthe pasta in 1 1/2 to 2 quarts boiling water for 10 min. Drain
5. Add the pasta to the soup. Simmer for 5-10 minutes and serve.
THIS IS REALLY GOOD! And YES it really did come from the OLIVE GARDEN.
SPLIT PEA SOUP
1 lb green split peas (2 1/4 C)
1 meaty ham bone (or a pkg of turkey bacon cut up)
1 1/2 C chopped onion
1 C diced celery
1 C grated carrot
1/4 tsp marjoram
1 tsp salt
1/4 tsp pepper.
Cover the peas with 2 quarts cold water, add the rest of the ingredients. Bring to a boil, cover, reduce heat and simmer (don't boil) for 1 1/2-2 hours. Stir occasionally. Remove ham bone and cut off meat and dice. Return meat to soup and serve. Serves about 6-8... 1 cup servings.
GRILLED TURKEY/SWISS ON SOURDOUGH
Place sliced deli Turkey, sliced tomato and swiss cheese on slices of lightly buttered sourdough bread. (butter side down). Top with another slice of sourdough bread, butter the top and grill till lightly brown. These are delicious!
1 C flour 1/2 tsp baking powder
1/2 C Whole wheat flour 1/2 tsp baking soda
1/2 C cornmeal 1/2 tsp salt
1/2 C oatmeal 1 egg
2 T sugar 2 1/2 C buttermilk (I just use milk or water down some yogurt)
3 T butter, Melted
Mix together and cook. Makes 16 pancakes. 2 Pancakes are a serving.
CHICKEN SALAD
6 Boneless/skinless chicken or turkey breast diced up small
2 heads of lettuce (go romaine)
1 pkg raman noodles, broken up (or leave this out)
8 small green onions
4 T sliced almonds
2 T sesame seeds
Mix all this together in a large bowl
DRESSING
In a small bowl or Jar combine the following and mix together well then pour over salad
3/4 C Tarragon Vinegar
1/2 C sugar
1 C Canola oil
1 tsp Salt
1 tsp accent (optional)
1/2 tsp black pepper
Use as a side or as a meal, depending on the size of your serving.
OLIVE GARDEN PASTA E FAGIOLI
1 lb ground beef (lean)
1 sm onion, diced (1 cup)
1 Large carrot, chopped (1 cup)
3 stalks celery, chopped (1 cup)
2 cloves garlic, minced
2 14.5 oz cans diced tomatoes
1 15 oz can red kidney beans (with liquid)
1 15 oz can great northern beans (with liquid)
1 15 oz can tomato sauce
1 12 oz can V-8 juice
1 T white wine Vinegar
1 1/2 tsp salt
1 tsp oregano
1 tsp basil
1/2 tsp pepper
1/2 tsp thyme
1/2 lb (1/2 pkg) ditali pasta (or as small of pasta you can find)
1. Brown the beef in a large sauce pan, drain off fat.
2. Add onion, carrot, celery, and garlic and saute' for 10 minutes
3. Add remaining ingredients, except pasta and simmer for 1 hour
4 About 50 Minutes into simmer time cook kthe pasta in 1 1/2 to 2 quarts boiling water for 10 min. Drain
5. Add the pasta to the soup. Simmer for 5-10 minutes and serve.
THIS IS REALLY GOOD! And YES it really did come from the OLIVE GARDEN.
SPLIT PEA SOUP
1 lb green split peas (2 1/4 C)
1 meaty ham bone (or a pkg of turkey bacon cut up)
1 1/2 C chopped onion
1 C diced celery
1 C grated carrot
1/4 tsp marjoram
1 tsp salt
1/4 tsp pepper.
Cover the peas with 2 quarts cold water, add the rest of the ingredients. Bring to a boil, cover, reduce heat and simmer (don't boil) for 1 1/2-2 hours. Stir occasionally. Remove ham bone and cut off meat and dice. Return meat to soup and serve. Serves about 6-8... 1 cup servings.
GRILLED TURKEY/SWISS ON SOURDOUGH
Place sliced deli Turkey, sliced tomato and swiss cheese on slices of lightly buttered sourdough bread. (butter side down). Top with another slice of sourdough bread, butter the top and grill till lightly brown. These are delicious!
Thursday, September 13, 2012
Man Can Not Serve Two Masters
Here is some food for thought. In the Book of Mormon, 3 Nephi 13:24, is a scripture mastery. It says "No man can serve two masters; for either he will hate the one and love the other, or else he will hold to the one and despise the other. Ye cannot serve God and Mammon." If you take this scripture and apply it to your health and well being, you could look at it this way. You can't have it both ways. Either you decide to leave the old life you used to live and decide to live a new one that involves eating healthier, watching the amount of foods that come from each food "group" go into your mouth, and exercise every day(well except for one day a week, right?) Or you stay the same. You have to decide which way you're going to go, but you can't have it both ways. I want the best for you and I'm here to help.
For some exercise try the 100, 100, 100 challenge. What is that? You do a 100 jumping jacks, 100 sit ups, and 100 push ups. You can do it in 4 sets of 25 and if you're a girl it's all good if you want to do push ups the girl way. Best of luck!
For a delicious dessert idea:
Cut a banana in half, push a stick up half way, then freeze it for 30 minutes. Melt 1/4 C of Chocolate chips with a tiny bit of butter in the microwave. Roll the banana in the chocolate and in 2 TBSP of your favorite nuts chopped real fine. Freeze for an hour... and enjoy! YUM!
For some exercise try the 100, 100, 100 challenge. What is that? You do a 100 jumping jacks, 100 sit ups, and 100 push ups. You can do it in 4 sets of 25 and if you're a girl it's all good if you want to do push ups the girl way. Best of luck!
For a delicious dessert idea:
Cut a banana in half, push a stick up half way, then freeze it for 30 minutes. Melt 1/4 C of Chocolate chips with a tiny bit of butter in the microwave. Roll the banana in the chocolate and in 2 TBSP of your favorite nuts chopped real fine. Freeze for an hour... and enjoy! YUM!
Wednesday, September 12, 2012
Being Healthy is NOT just for Rich People
Many of you have voiced concerned over how you will be able to afford to eat healthy. Let me assure you that I wouldn't be a good personal trainer/wellness coach if I couldn't help you help yourself. Today I will give you lots of ideas on how you can incorporate the foods I listed on my "health challenge". Eating healthy has a lot to do with what kinds of foods you put in your mouth and also how much. Portion size has gotten out of control. I will teach you how much a serving is. I suggest you measure your servings out so you can see what it looks like and then as time progresses and you know what a serving looks like you can lose the measure devices.
Serving size for various food groups:
VEGETABLES: 1/2 C cooked
1 C Raw
1/2 C vegetable juice
FRUITS: 1/2 C chopped fruit
1/2 C fruit juice
1 medium piece of fruit
2 Tbsp Dried raisins, 3 prunes (dried fruit is tricky because you think you can eat more, but you actually eat less... be sure to drink lots of water with dried fruit)
PROTEIN SOURCES: 1 Egg or 2 Egg whites
3 oz cooked lean meat, poultry, fish (about the size of your palm and as thick as a deck of cards)
WHOLE GRAINS: 1 slice of bread
1/2 C grain or pasta
HIGH CALCIUM FOODS: 1/2 C nonfat cottage cheese
8 oz nonfat yogurt or milk
for cheese check the package for serving size
GOOD FATS: 24 Almonds, 15 Walnut halves,
1 tbsp canola or olive oil
1/4 C avacado
Here are some meal ideas:
Breakfast: 1/2 C dry oatmeal cooked however you like, then add a serving of nuts if you desire, some raspberries maybe. Drink a 1/2 C of Orange Juice, Grape Juice or whatever yummy juice you may have... as long as it's 100% juice.
Breakfast: 1 or 2 Eggs scrambled in a cup, then cook 2 C of spinach (buy a big bag at Costco) in the microwave until wilted, drain any excess water off the spinach, add to the eggs, combine it well, then cook it in a pan until cooked through. When you're done it should look like a frittata. Add some plain yogurt, salsa, cut up cucumbers, tomatoes, and avacodo... whatever you have... Watch your serving size of everything you put on. Serve with a peice of toast and a glass of milk.
Breakfast: Whole grain pancakes (search my blog for a recipe), top with grape jelly, bananas, or any other homemade jam or fruit you may have.
Lunch: Peanut Butter and Jelly sandwhich with a piece of fruit canned or fresh, some kind of vegetable like carrots, and some yogurt.
Lunch: Mac n Cheese (check my blog for recipe). Eat with a serving of a green beans and a piece of fruit.
Lunch: Turkey sandwhich with tomatoes, cheese, lettuce tomato, avacado, mustard, served with whole grain bread. (serve my blog on how to make whole wheat bread). Eat some carrots and fruit with it. Drink plenty of water after your meal.
Dinner: Spaghetti, Pizza (homemade of course, check my blog for recipes), Bean burritos, Tacos, Taco salad, Taco Soup, Stir Fry, Pasta salad, Enchiladas (the kind with red sauce), etc. Tuna burgers (recipe on my blog), pumpkin soup served with pumpkin dinner rolls and a green salad or green beans or peas.
Snack ideas: Handful of nuts with 2 TBS dried fruit and 2 TBLS semi sweet chocolate chips or dark chocolate.
A slice of whole grain bread served with peanut butter and sliced banana on top, sprinkle some cinnamon on.
Plain non-fat yogurt served with fruit or a TBLS of Jam preferably grape or berry Jam.
A granola bar with a piece of fruit
An Apple with a slice of cheese or or 2 Tbsp peanut butter, almond butter, or cashew butter
1/2 C Grape Juice and 1/2 C milk (called purple cow, pour into a cup and enjoy!)
The key is to watch your serving size and substitute bad foods for good foods:
Substitute plain non fat yogurt for mayo and sour cream.
Look for whole grain over enriched, bleached.
Try to make each meal colorful, the more color, the more likely your foods are nutrient dense.
Go Romain or Spinach over iceburg lettuce
Eat slower by using your non-dominant hand
Use a salad plate and not a dinner plate
When you're tempted to eat more than you should get up and walk away from the table, leave the room, tell the food who's boss! Yell at the food if you want to, who cares if your family thinks you're Koo Koo.
Homemade Yogurt: (I triple the batch for my family and I get about 4 quarts)
4 C. Water
1 C. Powdered milk (non instant, I use the milk from the LDS church cannery)
1/4 C plain yogurt with live active cultures (I use Costco's greek yogurt)
Mix the water and powdered milk in a blender. Heat the milk to 170-175 F over medium heat. Remove from stove and allow to cool to 110-112 F. Mix yogurt start with about 4 C of warm milk in a blender and then stir into the rest of the milk. Pour into quart jars top with ring and lid. Incubate in oven or warm place set at 110 degrees for 4 hours. I have a food dehydrater that I use. Refrigerate for several hours before eating. * yogurt takes some practice, but once you get it down, it's really cheap to make and totally worth the effort.
Texas Rice Salad
3 Cups cooked brown rice 1/2 C chopped, fresh cilantro
1 Can black beans, rinsed 1/4 C thinly sliced red onion
1 Can whole kernal corn, drained (I use frozen) 2 TBSP lime or lemon juice
1 Small avacado, peeled and diced 1/4 tsp salt
1 C tomato salsa 1/8 tsp pepper
Mix all ingredients in a large bowl. Serve immediately or refrigerate up to three days. Can serve with salad greens and sliced grilled chicken breast. This feeds my family of 6. We really like it.
Pumpkin Dinner Rolls (makes 4 dozen)
1 C. Sugar
1/2 C warm water
2 C warm milk
1/4 C. butter (melted)
2 C. Cooked mashed pumpkin
2 Tsp. Salt
1/2 C whole wheat flour (I use about 2 C wheat and 8-10 C white flour)
10-12 C. Flour
7 Tsps Dry Yeast (weird measurement I know)
In large bowl combine sugar, water, milk, butter, pumpkin, and salt. Mix well. Add wheat flour, 7-8 C flour and yeast. Continue adding flour and knead until dough is elastic and not sticky. Place dough in greased bowl. Cover with towel and set in warm place until double. (60-90 minutes). Punch dough down, divide into thirds, divide each third into 16 pieces. Shape into balls. Place on greased cookie sheets (24 on two large cookie sheets. Rise till double (about 30 min). Bake at 350 for 15-20 minutes or until tops or golden. Cook on wire rack. SOOOO GOOD! 1 roll is a serving.
Enjoy!
Serving size for various food groups:
VEGETABLES: 1/2 C cooked
1 C Raw
1/2 C vegetable juice
FRUITS: 1/2 C chopped fruit
1/2 C fruit juice
1 medium piece of fruit
2 Tbsp Dried raisins, 3 prunes (dried fruit is tricky because you think you can eat more, but you actually eat less... be sure to drink lots of water with dried fruit)
PROTEIN SOURCES: 1 Egg or 2 Egg whites
3 oz cooked lean meat, poultry, fish (about the size of your palm and as thick as a deck of cards)
WHOLE GRAINS: 1 slice of bread
1/2 C grain or pasta
HIGH CALCIUM FOODS: 1/2 C nonfat cottage cheese
8 oz nonfat yogurt or milk
for cheese check the package for serving size
GOOD FATS: 24 Almonds, 15 Walnut halves,
1 tbsp canola or olive oil
1/4 C avacado
Here are some meal ideas:
Breakfast: 1/2 C dry oatmeal cooked however you like, then add a serving of nuts if you desire, some raspberries maybe. Drink a 1/2 C of Orange Juice, Grape Juice or whatever yummy juice you may have... as long as it's 100% juice.
Breakfast: 1 or 2 Eggs scrambled in a cup, then cook 2 C of spinach (buy a big bag at Costco) in the microwave until wilted, drain any excess water off the spinach, add to the eggs, combine it well, then cook it in a pan until cooked through. When you're done it should look like a frittata. Add some plain yogurt, salsa, cut up cucumbers, tomatoes, and avacodo... whatever you have... Watch your serving size of everything you put on. Serve with a peice of toast and a glass of milk.
Breakfast: Whole grain pancakes (search my blog for a recipe), top with grape jelly, bananas, or any other homemade jam or fruit you may have.
Lunch: Peanut Butter and Jelly sandwhich with a piece of fruit canned or fresh, some kind of vegetable like carrots, and some yogurt.
Lunch: Mac n Cheese (check my blog for recipe). Eat with a serving of a green beans and a piece of fruit.
Lunch: Turkey sandwhich with tomatoes, cheese, lettuce tomato, avacado, mustard, served with whole grain bread. (serve my blog on how to make whole wheat bread). Eat some carrots and fruit with it. Drink plenty of water after your meal.
Dinner: Spaghetti, Pizza (homemade of course, check my blog for recipes), Bean burritos, Tacos, Taco salad, Taco Soup, Stir Fry, Pasta salad, Enchiladas (the kind with red sauce), etc. Tuna burgers (recipe on my blog), pumpkin soup served with pumpkin dinner rolls and a green salad or green beans or peas.
Snack ideas: Handful of nuts with 2 TBS dried fruit and 2 TBLS semi sweet chocolate chips or dark chocolate.
A slice of whole grain bread served with peanut butter and sliced banana on top, sprinkle some cinnamon on.
Plain non-fat yogurt served with fruit or a TBLS of Jam preferably grape or berry Jam.
A granola bar with a piece of fruit
An Apple with a slice of cheese or or 2 Tbsp peanut butter, almond butter, or cashew butter
1/2 C Grape Juice and 1/2 C milk (called purple cow, pour into a cup and enjoy!)
The key is to watch your serving size and substitute bad foods for good foods:
Substitute plain non fat yogurt for mayo and sour cream.
Look for whole grain over enriched, bleached.
Try to make each meal colorful, the more color, the more likely your foods are nutrient dense.
Go Romain or Spinach over iceburg lettuce
Eat slower by using your non-dominant hand
Use a salad plate and not a dinner plate
When you're tempted to eat more than you should get up and walk away from the table, leave the room, tell the food who's boss! Yell at the food if you want to, who cares if your family thinks you're Koo Koo.
Homemade Yogurt: (I triple the batch for my family and I get about 4 quarts)
4 C. Water
1 C. Powdered milk (non instant, I use the milk from the LDS church cannery)
1/4 C plain yogurt with live active cultures (I use Costco's greek yogurt)
Mix the water and powdered milk in a blender. Heat the milk to 170-175 F over medium heat. Remove from stove and allow to cool to 110-112 F. Mix yogurt start with about 4 C of warm milk in a blender and then stir into the rest of the milk. Pour into quart jars top with ring and lid. Incubate in oven or warm place set at 110 degrees for 4 hours. I have a food dehydrater that I use. Refrigerate for several hours before eating. * yogurt takes some practice, but once you get it down, it's really cheap to make and totally worth the effort.
Texas Rice Salad
3 Cups cooked brown rice 1/2 C chopped, fresh cilantro
1 Can black beans, rinsed 1/4 C thinly sliced red onion
1 Can whole kernal corn, drained (I use frozen) 2 TBSP lime or lemon juice
1 Small avacado, peeled and diced 1/4 tsp salt
1 C tomato salsa 1/8 tsp pepper
Mix all ingredients in a large bowl. Serve immediately or refrigerate up to three days. Can serve with salad greens and sliced grilled chicken breast. This feeds my family of 6. We really like it.
Pumpkin Dinner Rolls (makes 4 dozen)
1 C. Sugar
1/2 C warm water
2 C warm milk
1/4 C. butter (melted)
2 C. Cooked mashed pumpkin
2 Tsp. Salt
1/2 C whole wheat flour (I use about 2 C wheat and 8-10 C white flour)
10-12 C. Flour
7 Tsps Dry Yeast (weird measurement I know)
In large bowl combine sugar, water, milk, butter, pumpkin, and salt. Mix well. Add wheat flour, 7-8 C flour and yeast. Continue adding flour and knead until dough is elastic and not sticky. Place dough in greased bowl. Cover with towel and set in warm place until double. (60-90 minutes). Punch dough down, divide into thirds, divide each third into 16 pieces. Shape into balls. Place on greased cookie sheets (24 on two large cookie sheets. Rise till double (about 30 min). Bake at 350 for 15-20 minutes or until tops or golden. Cook on wire rack. SOOOO GOOD! 1 roll is a serving.
Enjoy!
Tuesday, September 11, 2012
I need YOU!
Who's up for a life changing challenge? I need you! I will be a certified personal trainer by December and before that time I would like to have people who I have helped be able to give testimonials of my healthy living, life changing program by December. So can I count on you to follow my "program"? I'll explain the program and if you feel like it's something you're willing to do, then please contact me so we can move forward.
Here are the "rules" to live by.
1. I need a full body before and after picture of you. Being in a bikini is not necessary. :)
2. You must be willing to follow my lifestyle guidelines for at least three months.
3. I will want a testimonial written by you at the end of those three months to add to my client list, so that people who don't know me will have something to go on.
4. NO WEIGHING YOURSELF! This isn't about getting skinny it's about getting healthy. And the number on the scale does not necessarily reflect how healthy or unhealthy you are. You could be "thin" but really unhealthy and I know several people who are heavy set but are generally healthy.
So what are these healthy guidelines?!?!?! Well they're my five principles in a nutshell. I will however give you specific foods I want you to be eating. And you will be required to do 30-60 minutes of moderate activity 6 days a week. Sorry none of this 3X a week business the government recommends. God worked for 6 days and rested on one of them... so should you! I suggest 3-4 days of aerobic activity a week and 2-3 days of strength training a week.
Here are the food groups I want you to be eating from and the amount of servings from each I want you to eat. I have chosen these foods because they are nutrient dense.and considered "super foods" by dieticians.
1. Beans (Beans beans the musical fruit, the more you eat the more you ... you get the idea) Black beans, pinto beans, garbonzo beans, lentils, green beans, etc. I want you to eat at least 4, 1/2 Cup servings of beans every week. Put them in a burrito, make hummus and eat it with whole grain crackers, eat them in soup, bean dips, etc. JUST EAT THEM!
2. Blueberries, purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, and cherries. You can eat them fresh, frozen, or dried. Eat 1-2 Cups fresh fruit daily or 1/2 C dried. Throw them in a smoothie, in your oatmeal, or with some nuts for a snack.
3. Broccoli, brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, or swiss chard. Eat 1/2 C to 1 Cup every day. Throw a salad together using one or several of these ingredients, eat as a side to your dinner, chop up some greens mix into some eggs top with salsa and cucumbers... YUM!
4. Oats, ground flaxseed, wheat germ, brown rice, rye, barley, wheat, buckwheat, millet, bulgar, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, or couscous. Eat 5-7 Servings a day. You can find all kinds of great recipes using these grains on www.cooks.com and other great recipe sites. Yes, cereal can even count as long as the main ingredients are one of the above.
5. Oranges, lemons, white and pink grapefruit, kumquats, tangerines, or limes. 1 serving daily.
6. Pumpkin, carrots, butternut squash, sweet potatoes, or orange bell peppers. Eat 1/2 C daily.
7. Salmon, halibut, canned albacore tuna, sarrdines, herring, trout, sea bass, oysters, or clams. Eat 1 serving 2-4 times a week.
8. Dark Chocolate (65% cocoa or higher) under 1/4 C every day. Throw some chocolate in a smoothie, in wholegrain pancakes, or eat with some nuts and dried fuit.
9. Spinach or any other greens. 1 C steamed or 2 C raw every day. I like to add 1 C steamed spinach to one egg and one egg white and make a frittata. Top it with some plain yogurt, salsa, and diced cucumbers. YUM!
10. Tomatoes, red watermelon, pink grapefruit, Japanese persimmons, red fleshed papaya, or strawberry gauva. Eat at least 1 C every day.
11. Turkey or chicken breast. (3-4 servings of 3-4 oz a week) How much is 3-4 oz? About the size of the palm of your hand and as thick as a deck of cards.
12. Walnuts, almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews. Eat 1 oz (about a handful) 5x a week. Throw some on top of a salad, or eat with some dried fruit and dark chocolate.
13. Yogurt or kefir. 2 Cups every day with live active cultures in it. That may seem like a lot but if you make a smoothie 2 C of yogurt is perfect as a base, then add some berries, a banana, 1/2 C of spinach, maybe even some chocolate and you've got yourself a seriously yummy snack or meal. I suggest you buy plain low fat yogurt and then add fruit to it. Less sugar = a happier body!
The end goal here should be that you eat 3-4 Servings of fruits daily; 5-7 servings of Vegetables; 5-7 servings of grains; 1-3 servings of dairy; 1-2 servings of protein daily; 1-2 servings of healthy fats ie nuts, avocado, olive oil, etc; and up to 100 calories of whatever the heck you want to eat BUT ONLY 100 calories so WATCH IT! :) Spruce up your foods using fresh or dried herbs. Make yourself a chart and keep track of your servings. I'm not so much concerned about calories as I am the nutrients in the food you eat. You can eat 1600 calories of empty calories and feel yucky or 1800 calories of nutrient dense food and feel fantastic! You choose!
Okay so some of you may be wondering why I didn't mention apples, bananas, potatoes, beef, etc. There isn't anything wrong with eating those foods, and by all means if you want an apple eat one! The point of the list above is to give you a variety of nutrient dense foods to choose from and how much of each you can eat. If you're a woman I suggest eating the lower end of the recommended amount if your a male you can eat the higher recommended amount.
Remember my five principles that you must follow in order for this to work. Go back and read them if you need a reminder.
For exercise you need to move for 30-60 minutes 6 days a week. If you have never exercised then start out walking for 10 minutes twice a day, then gradually move up to 20, 30, etc. Some people find the 10,000 step challenge fun. You can do that too. Get a pedometer and reach the goal of 10,000 steps every day. I also want you to be doing strength training 2-3 times a week on alternating days. You will want to do every major muscle group (back, abs, butt, thighs, and arms) start with 8 reps and then move up to 12 reps repeating three times. Before exerciseing you should always warm up for at least 5-10 minutes and cool down by doing some stretches. I suggest following a workout video or joining a gym and asking for help there since I can't be there with you. Let me make something clear, you do not have to do 60 minutes of aerobic activity every day if you are weight or resistance training on that day. You need to make sure the resistance training breaks a good sweat though. If you want to drop some pounds then you have to go beyond the 30 minute mark, if your goal is to be healthy then 30 minutes should do it.
Staying hydrated is EXTREMELY important. Drink water before, during, and after you workout. Fill a big mug of water and sip on it all day. I have to refill my mug of water several times a day. Stay away from soda... if your an addict then slowly wean yourself off, soda is bad for you bones, kidneys, teeth, and you. A soda every now and then is fine, but not every day.
Do not eat anything at least two hours before you go to bed. Let your body slow down for a change so you can rest easier.
My goal is to have as many willing participates as I can get to follow my guidelines so that I can have several testimonials on an up-and-coming website. This is a great chance for you to be able to change your life without having to pay someone to help you do it. My advice and help will be free until I get certified as a personal trainer.
I have a strong desire to help those who are sick and tired of being sick and tired. If you are one of those people or know someone who may be interested please send them to this blog post. I truly appreciate all your help and hope that I can help change your life and help you lead a healthier happier life.
To sign up offically please email me at hejoparish@gmail.com. I need a before picture, your name and your age. I will coach you through this and help you stay on track and by the new year you won't have to set a New Years resolution to lose weight because you will have already changed! If you have any questions about the program please feel free to email me.
Here's to a BETTER YOU!
Here are the "rules" to live by.
1. I need a full body before and after picture of you. Being in a bikini is not necessary. :)
2. You must be willing to follow my lifestyle guidelines for at least three months.
3. I will want a testimonial written by you at the end of those three months to add to my client list, so that people who don't know me will have something to go on.
4. NO WEIGHING YOURSELF! This isn't about getting skinny it's about getting healthy. And the number on the scale does not necessarily reflect how healthy or unhealthy you are. You could be "thin" but really unhealthy and I know several people who are heavy set but are generally healthy.
So what are these healthy guidelines?!?!?! Well they're my five principles in a nutshell. I will however give you specific foods I want you to be eating. And you will be required to do 30-60 minutes of moderate activity 6 days a week. Sorry none of this 3X a week business the government recommends. God worked for 6 days and rested on one of them... so should you! I suggest 3-4 days of aerobic activity a week and 2-3 days of strength training a week.
Here are the food groups I want you to be eating from and the amount of servings from each I want you to eat. I have chosen these foods because they are nutrient dense.and considered "super foods" by dieticians.
1. Beans (Beans beans the musical fruit, the more you eat the more you ... you get the idea) Black beans, pinto beans, garbonzo beans, lentils, green beans, etc. I want you to eat at least 4, 1/2 Cup servings of beans every week. Put them in a burrito, make hummus and eat it with whole grain crackers, eat them in soup, bean dips, etc. JUST EAT THEM!
2. Blueberries, purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, and cherries. You can eat them fresh, frozen, or dried. Eat 1-2 Cups fresh fruit daily or 1/2 C dried. Throw them in a smoothie, in your oatmeal, or with some nuts for a snack.
3. Broccoli, brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, or swiss chard. Eat 1/2 C to 1 Cup every day. Throw a salad together using one or several of these ingredients, eat as a side to your dinner, chop up some greens mix into some eggs top with salsa and cucumbers... YUM!
4. Oats, ground flaxseed, wheat germ, brown rice, rye, barley, wheat, buckwheat, millet, bulgar, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, or couscous. Eat 5-7 Servings a day. You can find all kinds of great recipes using these grains on www.cooks.com and other great recipe sites. Yes, cereal can even count as long as the main ingredients are one of the above.
5. Oranges, lemons, white and pink grapefruit, kumquats, tangerines, or limes. 1 serving daily.
6. Pumpkin, carrots, butternut squash, sweet potatoes, or orange bell peppers. Eat 1/2 C daily.
7. Salmon, halibut, canned albacore tuna, sarrdines, herring, trout, sea bass, oysters, or clams. Eat 1 serving 2-4 times a week.
8. Dark Chocolate (65% cocoa or higher) under 1/4 C every day. Throw some chocolate in a smoothie, in wholegrain pancakes, or eat with some nuts and dried fuit.
9. Spinach or any other greens. 1 C steamed or 2 C raw every day. I like to add 1 C steamed spinach to one egg and one egg white and make a frittata. Top it with some plain yogurt, salsa, and diced cucumbers. YUM!
10. Tomatoes, red watermelon, pink grapefruit, Japanese persimmons, red fleshed papaya, or strawberry gauva. Eat at least 1 C every day.
11. Turkey or chicken breast. (3-4 servings of 3-4 oz a week) How much is 3-4 oz? About the size of the palm of your hand and as thick as a deck of cards.
12. Walnuts, almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews. Eat 1 oz (about a handful) 5x a week. Throw some on top of a salad, or eat with some dried fruit and dark chocolate.
13. Yogurt or kefir. 2 Cups every day with live active cultures in it. That may seem like a lot but if you make a smoothie 2 C of yogurt is perfect as a base, then add some berries, a banana, 1/2 C of spinach, maybe even some chocolate and you've got yourself a seriously yummy snack or meal. I suggest you buy plain low fat yogurt and then add fruit to it. Less sugar = a happier body!
The end goal here should be that you eat 3-4 Servings of fruits daily; 5-7 servings of Vegetables; 5-7 servings of grains; 1-3 servings of dairy; 1-2 servings of protein daily; 1-2 servings of healthy fats ie nuts, avocado, olive oil, etc; and up to 100 calories of whatever the heck you want to eat BUT ONLY 100 calories so WATCH IT! :) Spruce up your foods using fresh or dried herbs. Make yourself a chart and keep track of your servings. I'm not so much concerned about calories as I am the nutrients in the food you eat. You can eat 1600 calories of empty calories and feel yucky or 1800 calories of nutrient dense food and feel fantastic! You choose!
Okay so some of you may be wondering why I didn't mention apples, bananas, potatoes, beef, etc. There isn't anything wrong with eating those foods, and by all means if you want an apple eat one! The point of the list above is to give you a variety of nutrient dense foods to choose from and how much of each you can eat. If you're a woman I suggest eating the lower end of the recommended amount if your a male you can eat the higher recommended amount.
Remember my five principles that you must follow in order for this to work. Go back and read them if you need a reminder.
For exercise you need to move for 30-60 minutes 6 days a week. If you have never exercised then start out walking for 10 minutes twice a day, then gradually move up to 20, 30, etc. Some people find the 10,000 step challenge fun. You can do that too. Get a pedometer and reach the goal of 10,000 steps every day. I also want you to be doing strength training 2-3 times a week on alternating days. You will want to do every major muscle group (back, abs, butt, thighs, and arms) start with 8 reps and then move up to 12 reps repeating three times. Before exerciseing you should always warm up for at least 5-10 minutes and cool down by doing some stretches. I suggest following a workout video or joining a gym and asking for help there since I can't be there with you. Let me make something clear, you do not have to do 60 minutes of aerobic activity every day if you are weight or resistance training on that day. You need to make sure the resistance training breaks a good sweat though. If you want to drop some pounds then you have to go beyond the 30 minute mark, if your goal is to be healthy then 30 minutes should do it.
Staying hydrated is EXTREMELY important. Drink water before, during, and after you workout. Fill a big mug of water and sip on it all day. I have to refill my mug of water several times a day. Stay away from soda... if your an addict then slowly wean yourself off, soda is bad for you bones, kidneys, teeth, and you. A soda every now and then is fine, but not every day.
Do not eat anything at least two hours before you go to bed. Let your body slow down for a change so you can rest easier.
My goal is to have as many willing participates as I can get to follow my guidelines so that I can have several testimonials on an up-and-coming website. This is a great chance for you to be able to change your life without having to pay someone to help you do it. My advice and help will be free until I get certified as a personal trainer.
I have a strong desire to help those who are sick and tired of being sick and tired. If you are one of those people or know someone who may be interested please send them to this blog post. I truly appreciate all your help and hope that I can help change your life and help you lead a healthier happier life.
To sign up offically please email me at hejoparish@gmail.com. I need a before picture, your name and your age. I will coach you through this and help you stay on track and by the new year you won't have to set a New Years resolution to lose weight because you will have already changed! If you have any questions about the program please feel free to email me.
Here's to a BETTER YOU!
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