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Pay More, Eat Less

So I've been reading "In Defense of Food" by Michael Pollan lately.  Good read for those interested in food. :)  He doesn't say anything that I don't already preach about, except for a couple of concepts that didn't occur to me until he mentioned them.

Pay More, Eat Less.  He talks about how eating fruits and vegetables and whole grains should be the main sources of your nutrients throughout the day and if it costs you more to buy good nutritious food, then buy it anyway and eat less of it and you'll still be better off.  America is in this "go big or go home" frame of mind, we would rather buy a lot of something that is poor in nutrients, because it's cheaper than to buy something better, but costs more.  However, you'll be gaining more, better nutrients from the whole foods that cost more than you would from the lower cost nutrient poor food you buy.  Am I clear as mud?  Good, moving on to the next thought.

When scientists, nutritionist, dietitians, and other "experts" tell us we're supposed to be eating more Omega 3's because the Japanese do and they're a lot healthier than we are... they're missing part of the picture.  Japanese people may be healthier than Americans, because they eat more fish, but maybe also because they walk everywhere, they meditate more often than we do, they don't eat on the run like we do, etc.  In any study wherein scientist say "eat more _____" because the "So and So's" do and they're healthier than we are, the scientist are missing the whole of the sum.  There's more than meets the eye.  Ya read me?

So what makes healthy people healthy and what makes un-healthy people un-healthy?  My guess is, a combination of things, their stress level, their diets, their lack of exercise, their family, their house, their friends, money, excuses,etc.  So... Be happy! Eat real food, like lots of leafy greens, get your sweat on every day, and get some down time away from the glowing screen.  If all else fails... wait till my next blog, and maybe that will help you.  :)

For some exercise get on your belly lift your arms and legs off the floor, roll over, then roll back.  Repeat 10 times.  Then get up shake it out and do 20 side to side squats.  Shake it out.  Then go for a 30 minute walk and be happy!

1 Minute Insanely Good Chocolate Cake (1 Serving)

In a large ceramic mug (something not plastic) mix:
1 T + 2 tsp Cocoa powder (if you add the full amount it will taste like dark chocolate if you don't like that add less)
3 T Flour (whole wheat works great)
1/8 tsp Salt
2 tsp Sugar (can use a sugar substitute if you'd rather)
1/4 tsp baking powder
1 T Stevia, honey, OR sugar
1 T Canola oil, Applesauce, OR butternut puree'
3 T Milk (nut milk or grain milk works too)
1/4 tsp Vanilla

Mix everything together really well, then microwave for 45 seconds - 1 minute depending on your microwave.  It's hot, but oh my, it's good!  Let me know what you think.

Going Vegan

I thought I would be the last person on the planet to go "vegan".  Not that I am 100% vegan.  I have been doing a lot of reading and research on animal products and their side effects, such as higher cholesterol, higher chances of heart disease, higher chances of being overweight, etc.  Now, I'm a farm girl.  I grew up on a farm.  I'm all about "where's the beef", but for the last three weeks I thought I'd give "going vegan" a try and see how I felt.  Would I be more tired, would I lose weight, gain weight, would I have more energy?  The works I have read namely, "The China Study" and "The Green Smoothie Girl", both profess that you will feel more energetic if you increase your veggie intake (namely greens) and whole grains while decreasing your dairy and meat intake.  So I gave it a try.

Here is what I found.  Going vegan wasn't as hard as I thought it would be.  I replaced eggs with chia seeds, I replaced milk with a variety of grain or soy milk that I made at home with the original grain or bean, and I flat out gave up cheese (they say cheese is addicting... who knew?).  I made sure to drink a quart of green smoothie every day and decreased my meat intake to very little.  I have only had meat (chicken, hamburger, and fish) about 3 times over the course of three weeks.  And.... drum roll please.... I feel fantastic, my stomach is flatter (one of my favorite parts of "going vegan), and I NEVER feel hungry.  My scale is broken so I don't know if I've gained or lost, but I think I've stayed about the same since my clothes fit about the same although they are a bit loser in the mid-section... yippee!

I did not stay completely egg free... for example if something was made with an egg in it like bread, muffins, etc, I still ate it.  And I still continued to eat Yogurt since the study's show that yogurt is "pre-digested" and therefore the body can break it down and use the components for the body's use. I increased my veggie intake a hundred fold.  I found a really easy and delicious way to roast a bunch of veggies that I can eat all week long.  I've made some yummy bean and rice dishes, and yes I've eaten things like chicken fajitas, but I made the majority of what I filled my tortilla with veggies.

What's the moral of the story... doing without animal products is doable, it takes some planning, some thought, but I personally love the way I feel.  Will I continue?  Most likely.  I'm not sure that I will be a complete vegan, but I will continue to limit the amount of dairy, eggs, and meat I eat.

For some exercise try this new 100, 100, 100 challenge :  100 Jump squats, 100 seconds of plank, 100 lunges going back instead of forward (it's easier on the knees)... warm-up for 5 minutes first, then test your strength and endurance!

Roasted Veggies:
Obtain a variety of your favorite veggies, cut them in similar sizes so they will cook evenly.
ie
Carrots
Potatoes
Parsnips
Onions
Garlic
Butternut squash
Celery
Put in large roasting pan, add water about an inch from the bottom, roast in slow oven about 300 degrees for 2 1/2 - 3 hours.  Serve with your favorite whole grains dish and some Salmon.

Breakfast is King/ Back to School Breakfast Ideas

Hey Everyone!  Sorry I've been away for awhile.  Life has been crazy busy for me.  My kids are back in school and I know your's are too so I thought I'd give you a few good reasons to make sure that the whole family is getting breakfast in.  According to the American Dietetics Association, breakfast helps improve brain function, keeps the bodies immune system functioning properly, and keeps your weight at a normal level.  If those aren't reason enough to eat breakfast I don't know what is.  To keep your tummy's fuller longer always be sure to add some low-fat protein to your breakfast such as Canadian bacon, eggs, mozzarella cheese, yogurt, or Peanut Butter (the real stuff).

I've come up with a few quick and inexpensive breakfast ideas for you and your family.  

1.  Frozen whole grain waffles left over from breakfast yesterday.  Pop them in the toaster top them with a poached egg and some salsa.  Drink some 100% OJ with it.

2.  Omelet with mozzarella cheese topped with salsa.  Serve with 100% whole grain toast and a piece of fruit.

3. Homemade Granola (check my blog for a recipe) with plain Greek Yogurt topped with Blueberries.

4. Green Smoothie (check my blog for a recipe)

5.  Piece of whole grain toast with real peanut butter and jam or honey.  Drink some milk with it and have a serving of your favorite fruit.

I hope these ideas help you choose to eat breakfast in the morning!

For some fun exercise get on your toes and hands and crawl like a salamander lizzard.  It's actually a really great workout.  Try it from one end of your house to the other while your favorite song is playing in the background!  Good luck!

You Got Served!

Sometimes when we think we've tried every avenue of weight loss the one thing you may not have been thinking about is "serving size".  You might be eating more than you think you are or not eating enough, all because you're getting the serving size wrong.  I know I was blown away when I started researching serving sizes for different foods.  I was way off for my meat portions.  I just had no idea how much 3 oz was.   Here are some hints to help you, but I challenge you to take a couple of days and go on a serving size journey and just measure things out so you have a better idea of how much a serving looks like and then see if it doesn't help you take off some unwanted pounds.

The following are 1 serving size portions:

Grains - 1 slice of bread, 1/2 C. cooked grains
Vegetables - 1/2 C cooked or 1 C raw or 1/2 C juice
Fruits - 1/2 C chopped fruit or 1 medium size fruit (about the size of a tennis ball), or 1/2 C Juice
Dairy - 1 C Milk or Yogurt, 2 Domino sized pieces of cheese (or the size of four dice)
Meat/Beans - 3 oz of meat (About the size of a deck of cards) Fish - The size of a checkbook, beans 1/2 C
Fats/Nuts/oils - 1 TBSP or with nut butters it could be 2 TBSP (measure this out so you get an idea of what 2 T looks like.  1.8 of an avocado

This is just a small list of ideas of what serving sizes look like.  Of course, you will find serving sizes on nutrition facts labels as well.  Please accept my challenge this week and go on a "serving size journey".

For some exercise do some lo-impact jumping jacks:  Keep your legs a little over shoulder length apart and move your arms up and down while doing a small squat.  Do 100!  :)

Peanut Butter and Banana Sandwich (serves 1)

1 Medium size banana
2 T of Adams PB (or any other nut butter)

Spread it on the banana and enjoy!  YUM!
This equals 1 fruit serving and 1 Fat serving.

Does This Stress Make Me Look Fat?

Do you often feel like you are being pulled in a hundred different directions?  Or that life is throwing you a few too many curve balls?  Stress can be the one key in your life that is keeping you fat.  If you're eating right (whole foods), exercising enough, getting adequate rest and the scale still isn't moving, it may be stress.  Stress hormones in our body make us hold on to fat because our body thinks a famine may be coming so we better hold on for dear life or there won't be any energy to keep this body going.  So what can you do?  Make it a point every day to do something that relieves stress.  Yes, exercise helps, but something you enjoy doing helps even more.  Like reading a novel, listening to music, taking a nap, playing a musical instrument, calling a friend, emailing gratitude letters to people, making yourself a yummy nutritious treat and then eating it slowly and enjoying every bite, watching old re-runs of your favorite TV show growing up, etc etc.  Just find a little bit of time each day to relax, laugh, and enjoy life.  You will feel re-energized and ready to concur the world (well maybe).

For some relaxation do one of the things I've suggested for 15-20 minutes and feel the difference it can make in your life as you make relaxing a part of your every day life.

Heidi's Trail Mix

Small handful of pretzels
1 T dark chocolate chips
1 T raw almonds
1 T peanuts
1 T craisins
Mix together in a baggie and enjoy the yummy flavors of salty and sweet!  MMM MMM Good!

Japanese Most Healthiest People... WHY?

Recently I've had the urge to see which country is the healthiest in the world.  Not surprisingly, Japan was number one.  I wanted to know what it is that they were doing differently than the rest of the world.  These are a few things I decided they do differently than most nations.

1.  They eat smaller meals
2.  They eat approximately 30-40 different foods a day (try it it's not easy!)
3.  They walk or bike most everywhere.
4.  They do everything they can to have a low stress life.
5.  They are content with what they have.

I was astounded at the variety of foods they must eat if they can manage to eat 30-40 different foods a day.  At first I didn't think that was very much, but then I tried it for two days.  I ate smaller meals and made the variety of my meals greater (eating whole foods of course) and the greatest variety I could get in was 25!  So close!  But you know, I felt completely satisfied at the end of each meal, the Japanese may be on to something about variety in ones diet.  The more varied your foods are the more varied your nutrients will be.  You have to eat smaller portions, in order to reach your goal, but it is truly amazing how you feel.  I dare you to try it!  No I triple dog dare you!  Cravings may diminish as a result and work productivity may increase.

For some exercise try the 10 minute challenge.  Go for a walk after each meal for 10 minutes.  The more meals you eat the more walking you will do.  :)  See if those 10 minute strolls don't increase your energy levels.

Lemon Water

32 oz of Ice Water
Juice of 1 fresh squeezed lemon

Sip all day long.
*Lemon water has been known to cleanse you and help reduce cravings.

Got Some Question's For You

I have no words of wisdom for this blog entry, but rather a couple of questions I would like my readers to respond to.

What does Good Health look like to you?

What nutrition and fitness information do you want to know more about?

Moving All Day Long Better Than Working Out Once A Day

Research is coming out everywhere saying that you can't get away with just working out in the morning and being idol the rest of the day.  No matter how many calories you burn in that morning workout, people who are active all day long, but don't necessarily workout, are healthier than those who just workout once a day and are sedentary the rest of the day.

Research is also showing that those who workout hard several days a week are not better off than those who just walk. Those that walk seem to have more energy throughout the day to be more active, whereas those who train hard don't have as much energy to expend during the day and ultimately don't burn as many calories.  I personally believe that if you know this information you will be more aware of how much you move around during the day and try to make more of an effort to move that body around during the day.  Gaining all kinds of health benefits by doing so.

For some exercise try swimming keep those strokes going for a good 20 minutes and enjoy staying cool in the heat.

Strawberry/Banana Yogurt Smoothie

1 C Plain Greek Yogurt
1 Ripe Banana
2-4 C Frozen Strawberries
1 tsp. Vanilla

Blender ingredients in order in a high powered blender.  Serves about 3-4 people.  YUM!

150 Minutes Is The Key According To Research

For all you procrastinators out there, I've got good news for you.  If you put off exercising until "tomorrow" that's okay heck you can even put it off until the day after tomorrow.  According to new research coming out of Queens University it doesn't matter how often you workout, but rather the amount of time you work out.  Apparently 150 minutes is the amount of time you need to exercise each week in order to maintain good health.  It doesn't matter if you do it over several days or all in one, the research shows that you would be just as fit and healthy as a person who exercises several times a day for shorter amounts of time as you would with someone who exercise for 150 minutes in one day.  BUT, I personal recommend you get some exercise on a daily basis as there are lots of health benefits to daily exercise.

For some exercise try this 100, 100, 100 challenge: 100 Lunges, 100 skips, 100 standing strait leg ab crunches.  Break it up anyway you need to finish the challenge and be sure to warm up for 5 minutes before beginning.  A few stretches at the end will prevent soreness tomorrow.  :)

A Snack Idea:

Ants On A Log
 2 stalks of celery, washed
 1 TB Adam's Peanut Butter
 1/4 C raisins
* Put PB in Celery stalk, top with raisins, and ENJOY!

Calories In Terms of $$$$$

The other day a profound thought came to me.  Perhaps for some people keeping track of calories can be compared to a household budget.  For example, if you have a calorie budget of say 2000 calories a day you can spend those calories on cheap or poor nutrient foods, like prepackaged foods and then they "break down" on you real quick.  OR you can invest your calories wisely into more "expensive" foods or nutrient dense foods like a good piece of fish, some in-season berries, Wild Rice, etc.  But if you think of your calories as money it may help you decide on what you're going to put in your body.  Just as you wouldn't want to buy a cheap pair of jeans that will wear out on you after you wash them once, you wouldn't want to spend your calories on cheap (poor nutrient) foods.  And if you eat more than you should in a day, then you're in debt to your body.  And your body has to carry all those extra calories you ate until you "pay it off" or work it off.  Make sense?

So invest in some good calorie choices today and perhaps you can get a little exercise and put some savings in the calorie bank by burning a few extra calories today.

For some exercise today get outside, enjoy the nice weather, take a hike, walk around a park, ride a bike, go roller bladeing, jump on your trampoline, just do some active movement for as much time as you have.  Remember to warm up for five minutes before and after you exercise.

Garlic Lime Chicken

6 Chicken breast
3 T Olive Oil
2 Cloves Minced Garlic
2 T dried onion
3 T lime juice
1/2 bunch of cilantro dice fine

Combine marinade ingredients and beat well.  Marinate chicken overnight of for 4 hours.  Cook on Grill at medium heat.  Season with salt and pepper to taste.  Baste with more marinade if you want to.  Grill until no longer pink in the center.  Serve with a green salad, Brown rice, and some watermelon.  :)

Just Say No To...

Excusercising!  That's right, just say NO to excusercising.  I can't exercise because I don't have time, money, energy, etc.  Stop thinking and saying that! Where there's a will there's a way.  We all lead very busy lives so you have to decide what's being in good health worth to you?  Is it worth 30 less minutes with your loved ones?  Is it worth 30 less minutes in front of the TV or computer?  I really truly hope that as you have read my blog posts you can see how valuable exercising is to your health, your family life, your married life, your employment, etc.  Exercise can make so many things in your life better.  Make it a habit every day to get moving whether that's a 10 minute walk before and after each meal (which would add up to 60 minutes), or a bike ride to and from work, a walk during your lunch hour at work, etc.  Just make moving a part of who you are.  It's beautiful outside today in my neck of the woods so we'll be spending ample time outside playing, I hope you will grab your loved ones and do the same thing.

So for some exercise try my walk challenge... Brisk walk 10 minutes before and after each meal every day this week!

Sorry no recipe today, short on time, my kids are calling me to go out and play.  :)  As always thanks for reading and feel free to share any of my blog posts with your friends.

Without This You Could Die Within 72 Hours!

I'm sure you've heard this a hundred times, but water is a key nutrient to keeping your body in good condition.  Water has a lot of great health benefits, I've listed a few below.

1. Weight loss - Helps curb your appetite and also flushes the by-products of fat breakdown.
2. Healthy skin - Research is still out on this one, but water can't hurt.
3. Reduces Headaches - Not always, but it can help in some cases.
4. Relieves Fatigue - If you're one to not drink much water and you feel tired all the time, drink more H2O.
5. Aids in Digestion - Who doesn't need a little bit of help moving food along the way?
6. Improves Immune System - Research is still out on this one too, but the findings are looking good.
7. Boost Metabolism - The theory here is if you drink cold water, your body burns calories trying to get your body back to 98 degrees.
8. Detoxifies Body - Water can help dilute some toxins and then you flush them out when you use the little mens/womens room.
9. Can Improve Your Mood - Especially if you add a little Lemon to make things Zippy!
10. Could get rid of bad breath - Key word is "could" some people just have bad breath, but if you think your problem may be a lack of water, get yourself a tall glass of H2O to help relieve the problem.

If you're not a fan of drinking water try eating some of these high water content foods which are also high in fiber and minerals and vitamins:

1. Leafy Greens - Spinach, Kale, Romaine Lettuce, Collards, Beet Greens, etc
2. Melons - Watermelon, cantaloupe, Honey Dew, etc
3. Tomatoes
4. Cucumbers - Eat them with the skins if you can stand it.  :)
5. Apples

For some exercise: 100 Lunges, 100 Windmills (with your arms), 100 High Knee's, Marching in Place.

Tomato Strawberry Freeze (Vitamix Cook Book)
2 Roma tomatoes, halved
1/4 C milk
1/3 C sugar or sweetener
1 lb frozen strawberries

Place all ingredients in order in a blender, blend until smooth.  DON'T BE AFRAID OF THE TOMATOES YOU CAN'T TASTE THEM.  :)

Fit vs. Fat

So many of us assume the pretty thin girl over there must be in good shape or that fat man over yonder must be out of shape.  When the opposite could be true.  It's true, you shouldn't judge a book by its cover, and neither should you judge someones outward appearance on their health.  I know lots of people who are large in stature and physically fit and other's who are thin and couldn't climb a stair case to save their lives.  That being said, STOP making your life's focus on losing weight.  Instead focus on eating more fruits, veggies, lean protein, and whole grains.  Focus on getting your body stronger so you can run around with your loved ones, no matter your age.  That which you focus on grows.

But how, how do you get started?  Start now.  Go for a 10 minute walk before dinner, it actually helps suppress appetite, eat a dinner of food full of vitamins and minerals, the more colorful your food, the more vitamins and minerals in the food.  And no I don't mean food coloring.  About 30 minutes after dinner do your body a favor and go for a 30 minute walk.  Don't eat anything else after dinner, just let your body work on breaking your dinner up into a molecular level to help your body do what your body is meant to do.  Be sure to drink plenty of water, sit back and enjoy the sunset.

Try something new... BBQ Pizza

Search for my Whole Grain Pizza Dough and instead of baking it in the oven, get your grill hot, roll our the dough (about 4-6 balls rolled out per recipe) cook one side for about 2 minutes (watch it carefully so it doesn't burn) then take it off the grill and put your ingredients on the cooked size, then grill the pizza uncooked side down,  for about 5 minutes.  It's scrumdidlyumtious!  Just a tip... don't load the pizza's with a lot of ingredients or they won't cook and make sure your veggies are sliced thin.  Let me know what you thought.  

How Not to Shrivel Up and Die

Around the age of 40 we lose muscle mass.  Why do you care?  Because muscle is, in part, what helps keep your balance, keeps you moving, your metabolism rolling, and it even helps roll back the aging process.  So why should you care about strength training if you're not yet 40?  Because any muscle mass you build before then will only help you before you reach the age of 40.  You may feel like I'm always talking about strength training, well there is a reason for that.  The health benefits of strength training are significant.  There's no need to become a body builder, but having at least two days set aside for a full body strength training routine will help you reap amazing benefits, including clothes fitting better, more energy, better sleep at night, and a revved up metabolism for up to 24-48 hours after you workout!

So to build some muscle mass try the 100, 100, 100 challenge; 100 squats, 100 push-ups, 100 Mt. Climbers.  Enjoy the burn!

Heidi's Greek Yogurt Divine Goodness! (serves 1)

1 C Plain non fat plain Greek Yogurt (or just plain yogurt)
1/2 C Sliced Strawberries
1/2 banana sliced
1-2 Squares of dark chocolate chopped up and sprinkled on top!

YUMMO!

Good News For Binge Eater's

Yes... there is good news for you binge eater's.  But let me start with the bad news.  If you eat at least one big meal a day (like when you feel stuffed) you're stretching out your stomach (poor thing!).  When your stomach is stretched out it is really hard for your brain to trigger the "WAIT I"M FULL STOP EATING!" button.

Here's the good news... if you eat every four hours your overstretched tummy (can you image the stretch marks on that thing... eek!) will go back to a normal size and therefore help you be satisfied with less food, more often.

Use a salad plate instead of those huge American sized dinner plates most of you use.  Only fill the plate once with a nice balance of one serving of whole grains, lean protein, and all you can eat non-starchy veggies.  I bet you liked that "all you can eat part" huh?  That's right, eat all the spinach, kale, leafy greens, broccoli, etc until your tummy STARTS to feel full... NOT until your STUFFED!  You should NEVER go to that point.

For a bit of exercise sit on your behind, grab a pair of hand weights, and "row row row your boat gently down the stream".  That's right... row baby row!  It's really good for you.  Put on your favorite tunes and go to town for as long as you can.

Instead of a recipe I thought I would post some non-starchy veggies to give you some ideas of what you should be filling up on.

Artichokes, Asparagus (who cares that your pee stinks), Broccoli, Brussels Sprouts, Celery, Cilantro, Garlic, green beans, Bell Peppers, mixed greens, Parsley (a great detox food), Tomatoes, Salsa, Spinach, Kale, Cauliflower, Romaine Lettuce, cucumbers, Mushrooms, Carrots.

Here's to eating less, but more often!

Hunger and Food Addictions

Some people equate a "healthy" diet to a "tasteless" diet.  And if you are on a "healthy" diet, that must mean you are hungry ALL the time...no pain, no gain right?  Wrong!  A recent study printed in the Nutrition Journal compared two groups of people.  One group was on the Standard American Diet (SAD), while the other group was on a nutrient dense diet.  The study found that those who ate a nutrient dense diet had a dramatic drop in their food cravings in-between meals, less feelings of hunger, and a significant reduction or elimination of their cravings for sweets and processed foods.  Those who were on the Standard American Diet experienced hunger,headaches, food cravings, anger, anxiety, and stress.   I also found out an interesting tidbit of info... true hunger pains can be felt in the mouth, back of the throat and even in the chest.  Fake hunger is in your mind and lower stomach.

What does a nutrient dense meal look like?  A lean source of protein, a serving of whole grains, a large serving of green salad, and possibly some steamed veggies like broccoli, cauliflower, carrots, etc.  Eat like this for every meal and see if your food cravings diminish and eventually go away all together.

 If you are ready to take the plunge and give up the Standard American Diet for a better nutrient dense diet I can help you.  On the right hand side of my blog page is a Paypal button, sign up and get started today!  It's a new month and when you sign up this week you can have a friend or spouse be coached by me for free for one month.  This special only runs for this week May 6th through the 12th.

For some great exercise today get on your bicycle and get some itunes and go for an hour long bike ride.

Heidi's Dinner Salad
4 C of dark leafy greens (spinach, kale, green/red lettuce)
1/4 C chopped tomatoes
1/2 cucumber cut up
1/8th of an avocado
1 T sunflower seeds
Chicken breast (about the size of a deck of cards) sliced

Use 1-2 TBS of your favorite salad dressing.  I highly recommend a vinaigrette dressing.

Dieting Alone Will Lose Precious Muscle Mass

I'm sure this won't come as a surprise to any of you, but studies show that if you just diet, or reduce your calorie intake significantly, you will indeed lose weight, but that weight includes muscle mass.  The best way to lose weight, according to a recent study by Stanford University, is changing your diet to whole foods, exercising for at least 30 minutes a day, including weight training, AND get yourself a health coach.  Yes, those who spoke with a health coach once a week were able to not only lose weight, but keep it off for over 5 years (and counting).  Yes... it's a shameless plug.

Friends, I need your help!  I have a talent that I would like to use to help people find their health.  Please share my blog with ALL of your friends, I'm sure there are people out there who just need someone like me to help them get to where they want to be.  

For some exercise today do yourself a favor and build some muscle mass and do some great cardio at the same time.... go on a hike and enjoy the lovely Spring weather.

I don't have a recipe to share with you today... sorry, next time I will.  

Now Accepting Clients

To all my fans out there, thank you for reading my posts each week.  I want to do more for you than have you read a simple blog post though.  If you want someone to help you FINALLY reach your health goals then please let me help you.  My philosophy isn't crazy... eat right, move, and be happy.  I can help you break your goals up so that you can reach each goal you set for yourself.  I can also help pick your brain and help you see what you need to do to get to where you want to be.  I've posted several testimonials of people I have helped.  This is an online thing, so it doesn't matter where you are in the world.  I can still help you.  I want to help you.  Please let me.  I've set up a paypal button so you can get started ASAP.  Contact me for any questions you may have at hejoparish@gmail.com.

"Heidi has been GREAT!  I have lost 13 pounds since I started working with Heidi.  I love how she has asked me to take a look at myself to find the reasons WHY I DO and EAT the way I do, and has helped me make positive changes.  Heidi has been there to help with diet and exercise.  Heidi is great at helping me get back on track if I have had a bad week. You know the kind where everything happens and you feel the universe is against you? ;)  I love the way she teaches the HOW and the WHY, I think that has made a huge difference for me because I am given examples that I can visualize and then I can change.  Heidi has helped me learn to work on SMALL goals that lead to the BIG goal."  B. Miller 38

"I wasn't as diligent for the three months as I should have been, however this plan did make me think about what I was putting into my system.  I am much more careful about what I eat and how much I eat, which habits have carried on.  The exercise was great too; it even helped me enjoy jogging again.  During the 3 months I was involved, I lost 20 lbs and have kept it off.  Simple lifestyle changes made large health improvements in my life."  DS 33 yrs

"As a mom to five kiddos, and one of them only being 6 months old, I know how tough it can be to keep yourself healthy.  So I jumped at the opportunity to have Heidi help nudge me through this process.  Heidi’s plan is simple, fill up on healthy whole grains, fruits and veggies, and move every day.  Heidi’s reminders and check-ins helped, but what really kept me wanting to stay on track were her assignments to see why I’m doing what I’m doing and why I want or need to change.  For the past 4 months I’ve attempted to eat nutritious foods and exercise 6 times a week.  Because of all my hard work I was able to run an entire 5k, 3 months after having a baby, and I’m on track to lose my pregnancy pounds by my baby’s first birthday (I’ve already lost 15lbs and hope to lose 15 more to be at my ideal weight).  If you are looking to make a change in your life and would like someone fun to keep motivating you then I would recommend Heidi."  D.N.       Age 33

"Heidi helped me best by assisting me in every aspect of becoming more
healthy.  She gave me recipe ideas, foods to eat, amounts to have, and
exercises to do.  She was always there to encourage and support me
when it was hard and I was struggling.  I liked that she didn't just
talk the talk, but she walked the walk.  She is in shape herself, eats
healthy, and exercises.  She lives and does the things she was asking
me to do.  I liked her weekly challenges and questions.  She didn't
just want me to do it because she told me to, she wanted me to
understand why and to want to do it myself.  She wanted me to think
about the choices I was making and to educate me on a better
lifestyle.  It was hard to change some bad habits, but she stuck with
me and was always very patient and positive.  I am so grateful for the
excellent job she did as my personal trainer for 4 months.  I lost
weight, gained strength, and feel so much healthier and happier.  I
learned so much from her and appreciate everything she did for me.
She really put me on a path to a better future, for me and my family.
I highly recommend her." D.C. 40

"I have struggled with being over weight, yo yo diets and depression for about 20 years now. Heidi has been a fountain of motivation and knowledge for me. She has not only helped to changed my mind set and my lifestyle but my whole family's [lifestyle].... She taught me the very basics and helped me with meal planning and recipes. She encouraged me to always do more, try something new, not just in nutrition but in exercise. She gave me tasks to do every week that helped me stay on track. Sometimes they were very hard but needed assignments. One of the greatest things Heidi did was make it personal. She not only let me share with her very private and personal things but she shared back.  People look at her and think... LUCKY YOU HAVE A GREAT METABOLISM...but she has to work at it just as hard as the rest of us.  She also taught me I can feed, not only myself, but my huge family as well and not spend a fortune. She herself has a big family and that really brought it home to me.  Most people don't think they can do it. But she helped me see I can. I lost 17 pounds in three months, which I am 41 and for me that was really great.  I am thankful for all that I have learned from Heidi.  I will continue to strive to eat healthy, feed my family healthy foods and incorporate exercise every day, all because of Heidi Parish."
 K.M. 41

Foods to Eat to Build Lean Muscle Mass

It may come as a surprise to you that greens like Kale, Broccoli, and Spinach are great food sources to build lean muscle mass.  Along with those greens, lean grass-fed beef, turkey, chicken, eggs, fish, Greek yogurt, Ezekiel bread, brown rice, whole grain cereals and pasta's are other great sources.   Good fats like avocado's and nuts are also key.

Experts agree that eating every 3-4 hours helps keep the home fires burning, or in other words, keeps your metabolism burning.  The key is to limit your sugar intake and eat real foods.  Eating prepackaged foods will not help you build lean muscle mass.  It will help you build fat mass though.  And finally... water, keep yourself hydrated throughout the day.  Water helps your cells repair themselves after your muscle building workout.

And now to build some lean muscle mass;  do 25 jumping jacks, 25 push-ups, 25 jump squats, 25 burpee's, 25 triceps dips, 25 sit ups.  Do this sequence 5 times through.

For a nice lean muscle building snack

Heidi's Muscle Smoothie (serves 1-2)

1 C Plain non-fat Greek Yogurt
1 C Spinach
1/2 Banana
1 C Strawberries (or any other kind of berry)
1 tsp Vanilla
1 C Ice
Sugar to taste (try to go without)

Put ingredients in order in a high-powered blender, blend until smooth and enjoy!

Walking is Better for You than Running

According to the American Heart Association, brisk walking reduces your risk of heart disease more efficiently than running!  Calorie for Calorie brisk walking was found to lower your risk of heart disease by 9.3%, whereas running only lowered your risk 4.5%.  High blood pressure was lowered 7.2% among brisk walkers and only 4.2% among runners.  Cholesterol levels improved 7% among walkers and 4.3% among runners.  Brisk walking is easier on the joints too!

You'll never guess what I'm going to suggest for some exercise today.  That's right!  Brisk walk for a good 30-45 minutes today and your heart will thank you!

For a yummy treat try some cinnamon sugar popcorn.

Cinnamon Sugar Popcorn (1 serving)
Air pop 1/4 C popcorn
Use a Spritzer to spray olive oil on the popcorn
Then sprinkle a mixture of cinnamon and sugar over it.

ENJOY!

Sleep As A Diet Aid

You'll love me forever for giving you this bit of info... did you know that a good nights rest (8-9 hours) can help you lose weight?  The bad news is that sleeping alone won't get you to your goal weight, but you'll reach your goal weight sooner by getting the right amount of shut eye.  You'll obviously have to exercise and eat right.

Sleeping for 8-9 hours at night helps set your hormones at the right level for fat burning and to help eliminate food cravings during the day.  If you're doing weight training like I've suggested in my past blog posts then your fat burning potential at night goes up.  More muscle burns more calories at rest.

To help you catch those zzzz's be sure to turn off your electronic devices at least an hour before bed time, break a sweat every day, keep your room cool, and do something calming before you sleep like read a book
(but not one that's too exciting, because then you'll want to stay up to see how it ends), or take a hot shower.

To help you build some muscle mass... today's challenge is to see how many push-ups (the man way) you can do in a minute.  Feel free to rest when your form goes south, but then try to pick it up again and keep going until your minute is up.

Heidi's Orange Sorbet (serves 2-4)
2 Oranges peeled
2 C Ice
1 tsp Vanilla
1-2 T Sugar
Blend with a high powered blender until smooth.
*Warning - Can give you a nasty bad brain freeze.

Change Takes Time/ No-Candy Easter Basket Ideas

Experts believe it takes 21 days of consistent effort to form a habit.   This could be true, but when it comes to truly making a healthy lifestyle change it takes about six months of consistent effort.  Some people may get discouraged by that, but the reality is if you know that your behavior will take a while to change you can set goals to help you reach that and soon goals won't be needed and eating healthy and exercising will just be a part of who you are.  So don't get discouraged when it feels like change will never happen.  Just keep doing your best every day and don't beat yourself up when you have an unhealthy day.

A friend asked me for Easter basket gift ideas that aren't candy here is what I could come up: side walk chalk, play dough, kites, a new Sunday outfit, a religious piece of jewlery, something to add to your child's hobby, a book, music, a coupon book with fun places that just you and your child get to go together, a photo album of them with pictures of Christ reminding them why Christ is so important in their lives, a religious DVD.

I'm not totally against candy in Easter baskets, but I recommend making candy a smaller portion of what's in the basket.

For your dose of exercise today feel like a kid again and skip, yes, skip as high as you can and go for as long as you can.  Go ahead and skip around the block it's super fun and you'll burn a lot of calories doing it.

Heidi's Version of a mini Reeses Peanut Butter Cup

Grab a small spoon
Put some real Peanut Butter (I use Adam's PB) on the spoon
Sprinkle it with semi-sweet chocolate chips
Then take small bites of this awesome yumminess (so you're mouth doesn't stick together) and then down 8 oz of low fat milk.
ENJOY!

Have a great Easter!

Soooo You Think you Want to Lose Weight huh?

The American dream these days is to get that all-American figure.  Whatever that means.  I guess it means you look like Hollywood stars.  The thing is we're all shaped different for a reason so be grateful no matter your shape.  Don't try to be a stick when you're a trunk!  That being said, if you can't walk a mile without wanting to roll over and die, or if you know you eat way too much, then it's time to make some changes in your life.  Today I'm focusing on how you should train to lose weight the right way.

When I hear people say "I gotta lose weight", I have to cringe because what they may or may not understand is that "weight" is all relative.  What kind of weight do you want to lose?  Water? Fat? Muscle? If you don't lose weight the right way, you'll most likely be losing water and muscle.  Sad I know!  So then what is the right way?  Weight training with cardiovascular training.  While I was interning at Curves for my personal training certificate the manager showed me what 7 lbs of fat and 7 lbs of muscle look like.  It blew my mind!  The fat takes up so much more space, looks gross, and doesn't do much, but weigh you down and maybe keep you real nice and warm in the Winter.

There are at least three different types of weight training you can do and they're all beneficial in their own way so try to do all types.  There's body weight training, light weights with high repetition, and heavy weights with low repetition.  I have always lifted weights, but it has always been either body weight training or light weights with high repetition. So I beefed things up a bit and started doing weight training with heavy weights and low repetition.  Oh my word!  Talk about awesome!  I weigh a couple of pounds more than I did before I started training, but my jeans are falling off of me.  My arms look amazing!  I'm telling you, get into weight training.  I'm not talking heavy duty power lifting (unless that's your thing), but work up to using heavier weights. Give those 5 lber's a run for their money and see the difference in your body shape.  

www.fitnessblender.com has a huge selection of amazing workout video's all for free!  Yes, that's right!  FREE!  Check them out, and then let me know how you're doing in a week or two.  I love hearing from my readers, your successes, your failures no matter how big or small.  Keep eating your 35 Grams of fiber and you'll be feeling and looking great in no time!  

For some exercise... try a 100 squat challenge.  With or without weights!  GO!

Heidi's Strawberry Banana Greek Yogurt Smoothie

1 C Plain Greek Yogurt (lots more protein than regular yogurt and less sugar)

1 C of Strawberries or 4 Large Strawberries

1/2 a banana (frozen or fresh)

1 T of Sugar (or try to leave it out if you can)

1 cap full of Vanilla extract

Blend together until smooth.  Sit outside in the sun, sip that amazing smoothie down, while soaking in some vitamin D.  

Spotting a Fad Diet or Fad Product

Eat carb's, don't eat carb's, eat lots of meat, don't eat lots of meat, eat butter, don't eat butter... The Four Basic Food Groups, the Food Pyramid, and now "My Plate".  Does all the nutrition information make you want to scream too?  There are so many different "diets"  and diet products out there that it can make your head spin.  It's so hard to know if it will work for you or if it's even good for you.  Some diets or diet products are created by a Doctor and so you feel like this must be a good thing, after all he's a "Doctor".  Or even a nutritionist.

Well I came across an article on www.providentliving.org that helps you decide whether or not the diet is a good one or if it's a fad diet.  Here are a few things to look for to determine if the said diet or diet product is a fad diet.

1. The diet claims large or rapid weight loss.
2. The diet restricts or eliminates certain food groups or requires specific food combinations.
3. The diet promotes miracle foods or makes promises too good to be true.
4. The diet implies weight can be lost without exercise.
5. The diet relies on a rigid menu telling you what to eat and when to eat.
6. The diet contradicts what most health professionals and groups say about food science.

You all know I believe in "moderation in all things".  Be aware that your body needs nutrients from a combination of Carbohydrates, Protein, and Fat in order to function properly.  Just be sure to do your research before following any new diet or diet product, look for the above listed things and if any of those claims are made in the diet or product, run the other way.  A bad diet can do more harm than good to your body.

Exercise time... Stretching and breathing can help improve your mood.  Breathe in deep while raising your arms above your head and push the air out while dropping your arms.  Repeat 10 times.  Then do a few stretches to calm the mind and feel your Spirit with peace.

Heidi's Yummy Steal Cut Oatmeal (serves 1)
1/3 C. Steal Cut Oatmeal
1/2-1 C. Water or milk (liquid depends on whether you like it chewy or not)
a dash of salt (optional)

Bring liquid to a boil, stir in oats, cook until liquid is dissolved... about 20 minutes.  Add in a small apple cut up in small pieces, 1/2 tsp cinnamon or more, 1-3 tsp Brown sugar.  ENJOY!  Taste like apple crisp only it's way better for you!

The "F" Word You'll Want to Say

What "F" word am I talking about?  Fiber!  Recent research is coming out of Kiel Germany that fiber can remove calories!  Cool huh!  Yes, for every gram of fiber you eat it can remove 7 calories.  So if you eat 35 grams of fiber every day you could potentially negate 245 calories for the day.  That's a good 20 minute workout!  I need to be clear on this the research is still in the "research" phase, but why not up your intake of fiber in the mean time?  Fiber can help stave off cravings, help you feel fuller longer, boost your heart health, reduce your risk of diabetes, reduce your risk of breast cancer, and can improve your overall well being.  What more could you ask for?

Some really great sources of fiber are: Whole grains such as brown rice, whole wheat, corn (yes popcorn counts as long as it's air popped and not loaded with salt and butter), Quinoa, and whole wheat pasta.  Other great sources of fiber include vegetables, fruit, beans, and lentils.

A great way to get your fiber in every day is to eat a serving (about a 1/2 C cooked) whole grains at every meal.  At least 1-2 C of vegetables at every meal and a serving of fruit at every meal.  You can't go wrong with veggies, feel free to eat more than 1-2 cups.  You'll find that it really isn't that much, but you'll feel full and fantastic.  Also, be sure to eat a source of lean protein at every meal to keep you feeling satisfied longer.

So who's up for a fiber challenge?  Go ahead and try the weight loss fiber challenge and see if it works for you.  Increase your fiber intake and see if by the end of the week or the end of two weeks, you've dropped a pound or two.  And if not, just know that all is not lost, you've improved your health in more ways than one.

* Please take note fiber supplements are not the same as fiber that comes from real food sources. Get your fiber from the real source for best results.  

For some exercise today do 50 mt. climbers, 50 side to side skaters, 50 jumping jacks repeat 5 times.

Simple and Delicious Broccoli Soup (even your kids will eat it!) (8-10 half cup servings)
2 tsp. olive oil
1 C chopped yellow onion
2 garlic cloves, chopped
6 C low-sodium broth (chicken or vegetable)
8 C broccoli florets
1/4 tsp. black pepper
salt (optional)

Heat the oil in a large pot over medium heat.  Add the onion, reduce the heat to low, cover the pot, and sweat the onion for 5-7 minutes, until softened but not browned.  Add the garlic, broth, and broccoli, bring to a boil, and cook for 30 minutes.  Remove from the heat, add the pepper, and season with salt.  Puree until smooth using an immersion blender.  (source: "Eat to Lose, Eat to Win" by Rachel Beller)

As always, I love hearing from my readers... feel free to leave a comment or share my blog with your friends.  To your health!

No More Nibbling

According to the book, "Eat to Lose, Eat to Win" by Rachel Beller, MS, RD our nibbling can pack an extra 600+  calories a day!  Yeah, crazy I know, that crust from your children's P.B.J. sandwich, those taste tests of your dinner, the "small" sampling of your neighbor's hummus, that little bite you snuck from your husband's plate, just a bite of a cookie, all add up.  So if you think you're doing everything right and that you should be down several pounds but you're not, take note of how many nibbles you're taking throughout your day.  Don't feel guilty about throwing food in the trash, it's either in the trash or on your thighs, stomach, arms, or face.

Jump roping is an excellent full body exercise, turn on some fantastic up beat music and see if you can go 5 minutes straight, if that's too easy, go for as long as you can.

Sorry no recipe today... I'm limited on time.  As always I enjoy hearing from my readers, please leave a comment, and if you want me to talk about something in particular let me know.

Don't Exercise to Lose Weight

Don't exercise to lose weight?  What?  But isn't that what all the experts tell us to do?  Let me share with you a little story and I'll tell you what I mean.

The other day my daughter and I were out shopping.  We came to a cross walk to cross and before crossing I checked both ways to make sure it was safe.  It appeared that all was well so we began to cross, but a car didn't see us so we had to sprint across the street to save our lives.  When we made it safely to the other side I took a moment and silently thought how grateful I was that my daughter and I are in good enough shape that we could sprint across that street and not get hit by a car.

That being said, don't look at exercise as a way to lose weight.  Exercise is meant to strengthen your cardiovascular system and your muscular system.  I know so many people who give up on exercise because they aren't seeing results (like weight loss) fast enough.  What they don't realize is how much of a risk they're putting themselves and others in by not being in shape.  What if some crazy natural disaster happens and you have to walk for miles to get to a loved one.  Or someone falls in a river and you're the only one there to help them, would you be able to? The scenario's are endless of why it is so important to be in good physical condition.  I don't mean, marathon runner kind of shape, but rather being able to walk several miles without getting winded or even being able to run a mile without feeling like you're going to die. And if you can do those things then keep it up our bodies are in a constant state of change, either we're improving or digressing.

Being in good physical shape isn't always about how it can benefit you.  Think outside of yourself and see how it can also be beneficial to those around you.

Here's a challenge for you: 100 Squats, 100 Mt.Climbers, and 100 sit ups (you can break it up by doing 4 sets of 25 if you want to) When you're finished congratulate yourself for doing something to get yourself in a condition to help others.

HEIDI'S TACO SALAD (serves 1)
2-3 C chopped spinach, romaine lettuce, cabbage, or any other leafy greens
1/4 C Ground Turkey flavored with taco seasoning
2 pinches of mozzarella cheese
2 T plain non fat yogurt
1/2 C salsa or hot sauce (depending on how much you like)
Mix all together and eat slowly to really enjoy all those yummy flavor's
* May also add other toppings like Avocado, Tomato, Olives, etc.

How to Stay Sick Free (or can you?)

Article after article on the internet will tell you that if you exercise, eat right, get enough rest, and keep stress levels low you should be in good health.  I have to laugh because I do all those things and I still get sick, so the question remains, is there really anything we can do to stay sick free?  Well obviously since we're human we'll get sick.  

I read that anger can actually make your body sick, along with being upset, and any other negative emotion.  So I guess that's where one of my principles comes into play "Be Happy".  There is so much to this principle that I think is over looked.  When Jesus was on the Earth he commanded people to "be of good cheer".  There is so much to just being happy.  It's hard when life throws you a bunch of lemons to smile through it, but maybe if you think of being happy as your "multivitamin" we would take it on a daily basis.  So be sure to take your happy pill every day and look at things on the bright side and then maybe, just maybe, we won't get sick.  

For some exercise put on your favorite song and Dance, Smile, and Laugh.  And thank me for reminding you to take your "happy pill".  

Eat some good bug enriched yogurt with antioxidant rich blueberry's for a yummy snack today.