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!
Wednesday, September 12, 2012
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!
Tuesday, March 27, 2012
Tips and Tricks
So I've been around some family members who are trying to lose a few pounds... actually I read about a lot of friends on Facebook who are also losing or trying to lose a few pounds. This got me to pondering the whole issue of weight loss and I came across some great ideas to help the process. Along with following my five principles I have some extra tips and tricks that may help you on your journey.
Tip 1: Stick to one serving. So when you eat breakfast stick to one bowl of cereal, or one serving of pancakes, or one serving of eggs and toast, etc. I had a family member focus on this one trick for an entire year and he lost a lot of weight. Of course he was eating nutritiously and he exercised, but in any case, that one goal of sticking with one serving, helped him find his healthy goal weight. I'm trying this and in just a few days I've already noticed a significant difference in the way I look. I don't feel hungry or anything, but I do feel a great sense of self control which is awesome!
Tip 2: Bob Harper from the Biggest Loser thought up these ideas... eat with your opposite hand, that way you'll eat slower and realise that one serving (not having seconds) is enough food for you.
Tip 3: Eat on a salad plate. Eating on a smaller plate will keep your serving sizes in the right proportions.
Tip 4: Start with your fruits and veggies first then if you still feel hungry eat your complex carbs and protein source. At dinner time, try sticking with just fruits and veggies and a protein source because carbs will most likely not be needed in the evening... unless you workout after you eat dinner. :)
Tip 5: Drink a full glass of water 30 minutes before you plan on eating at every meal, this will help regulate your hungry/full sensors in your stomach and brain.
For some great exercise do 20 pushups, 20 sit-ups, and 20 jumping jacks... repeat five times through.
Today's recipe: 3 Bean Salad
2 cans Kidney Beans, drained, rinsed in cold water
1 can green beans, drained
1 can garbanzo beans, drained, rinsed in cold water
Chopped onion and celery if desired
Marinate in: 1 C salad oil (part olive) 1 tsp. Sweet basil
1 C Vinegar (part wine vinegar) 1 tsp. anise seed
1 tsp. Salt or to tast 1 tsp. oregano
1/4 tsp. Worcestershire sauce Pepper
Tabasco sauce - very little
Can also use this dressing on brocooli, brussels sprouts, or summer squash cooked until just barely tender. Use on celery, onions, sliced cucumbers, quartered tomatoes, mushrooms, etc.
ENJOY!
Tip 1: Stick to one serving. So when you eat breakfast stick to one bowl of cereal, or one serving of pancakes, or one serving of eggs and toast, etc. I had a family member focus on this one trick for an entire year and he lost a lot of weight. Of course he was eating nutritiously and he exercised, but in any case, that one goal of sticking with one serving, helped him find his healthy goal weight. I'm trying this and in just a few days I've already noticed a significant difference in the way I look. I don't feel hungry or anything, but I do feel a great sense of self control which is awesome!
Tip 2: Bob Harper from the Biggest Loser thought up these ideas... eat with your opposite hand, that way you'll eat slower and realise that one serving (not having seconds) is enough food for you.
Tip 3: Eat on a salad plate. Eating on a smaller plate will keep your serving sizes in the right proportions.
Tip 4: Start with your fruits and veggies first then if you still feel hungry eat your complex carbs and protein source. At dinner time, try sticking with just fruits and veggies and a protein source because carbs will most likely not be needed in the evening... unless you workout after you eat dinner. :)
Tip 5: Drink a full glass of water 30 minutes before you plan on eating at every meal, this will help regulate your hungry/full sensors in your stomach and brain.
For some great exercise do 20 pushups, 20 sit-ups, and 20 jumping jacks... repeat five times through.
Today's recipe: 3 Bean Salad
2 cans Kidney Beans, drained, rinsed in cold water
1 can green beans, drained
1 can garbanzo beans, drained, rinsed in cold water
Chopped onion and celery if desired
Marinate in: 1 C salad oil (part olive) 1 tsp. Sweet basil
1 C Vinegar (part wine vinegar) 1 tsp. anise seed
1 tsp. Salt or to tast 1 tsp. oregano
1/4 tsp. Worcestershire sauce Pepper
Tabasco sauce - very little
Can also use this dressing on brocooli, brussels sprouts, or summer squash cooked until just barely tender. Use on celery, onions, sliced cucumbers, quartered tomatoes, mushrooms, etc.
ENJOY!
Thursday, March 8, 2012
A Review of the 5 Principles!
Spring is right around the corner! YAHOO! When I think of Spring I think of new beginnings, new hope, new ideas, etc. With that being said I don't have anything new to present to you today, but sometimes a review is just what we need to find reNEWed energy. :)
Principle #1: Eat whole foods - The more foods you eat that are closest to their orginial form the better you will feel. So as you clean out your cupboards try to clear out some of that boxed "Mac-n-cheese" and make your own (recipe below). Stick with lots of fruits, veggies, whole grains (ie, oats, wheat, barley, rice, etc) and lean meats.
Principle #2: Move IT! - The sun is shining today and the smell of Spring is in the air (well at least where I live) so get out and play with your kids, a friend, a neighbor, or someone who may need a friend. Do something you love, like golfing, riding a bike, walking, roller blading, jumping on the trampoline, ultimate frisbee (ooh that sounds like so much fun right now), etc. Find something you like and go to!
Principle #3: Moderation in all things - One of my cute kidos has recently learned how good for you an apple is, not only for the nutritional content of an apple but that it's also natures toothbrush. So she thought more must be better, bless her heart she ate sooooo many her belly hurt the next day! So even though something may be good for you, remember moderation. That's with all aspects (love that word ha ha) of our life. Whether it be time on the computer, reading books, eating, sitting, exercising, etc. If you do too much or too little you're not doing yourself any favors. Find balance in your life and you will be happy and satisfied at the end of the day.
Princple #4: Be of Good Cheer - oh my! How I love to laugh! The other day I was with family and we were playing with my husbands "Fat Booth" app on his phone and we were laughing so hard we started to cry. I love laughing that hard! Being happy is a commandment (did you know that) not one of the ten of course, but Jesus really did say "Be of Good Cheer". So find something funny to share with a friend (no dirty jokes, of course) and laugh and smile and be happy!
Princple #5: Be Accountable - You are accountable for everything you do to your body. I truly believe that someday you'll come before your maker and show him how well you've taken care of the gift (your body) He gave to you. No more blaming other people, situations in life, or whatever else you blame your bodies current condition on, ultimately YOU'RE responsible for taking good care of it, so do so!
And that's a wrap! :) Find something fun to do OUTSIDE today (unless of course outside is too cold) but if it's nice, then do something you love OUTSIDE and invite someone to go with you.
Today's Recipe: Homemade Whole Grain Mac n Cheese ( I promise your kids will eat it)
1/2 lb cheddar cheese, shredded (I use less than that)
4 Tbsp Butter (I cut it down to 2 and add extra water)
4 Tbsp Flour
1 tsp chicken seasoned stock base
1/2 tsp onion powder
1/4 tsp white pepper (I just use black pepper)
1 1/2 tsp Season-All
1/4 tsp dry mustard (I use a bit more because mustard can burn extra calories)
Dash cayenne or Red pepper (careful!)
Dash nutmeg
2 cups milk (any kind, Dairy, Almond, Rice, etc)
8 oz whole wheat or multigrain macaroni noodles (or whatever fun whole grain noodles you can find) I use about twice as many noodles to the sauce, but I'm not big into cheesyness. ha ha :)
Cook noodles according to directions. In a large sauce pan, melt butter: blend in flour, chicken seasoned stock base and seasonings. Remove from heat and stir in milk. Bring to a boil, stirring, and cook until sauce boils and thickins. Add the cheese. Mix the sauce and noodles together and serve. Be sure to serve with a favorite veggie.
As always I would love to hear from you.
Principle #1: Eat whole foods - The more foods you eat that are closest to their orginial form the better you will feel. So as you clean out your cupboards try to clear out some of that boxed "Mac-n-cheese" and make your own (recipe below). Stick with lots of fruits, veggies, whole grains (ie, oats, wheat, barley, rice, etc) and lean meats.
Principle #2: Move IT! - The sun is shining today and the smell of Spring is in the air (well at least where I live) so get out and play with your kids, a friend, a neighbor, or someone who may need a friend. Do something you love, like golfing, riding a bike, walking, roller blading, jumping on the trampoline, ultimate frisbee (ooh that sounds like so much fun right now), etc. Find something you like and go to!
Principle #3: Moderation in all things - One of my cute kidos has recently learned how good for you an apple is, not only for the nutritional content of an apple but that it's also natures toothbrush. So she thought more must be better, bless her heart she ate sooooo many her belly hurt the next day! So even though something may be good for you, remember moderation. That's with all aspects (love that word ha ha) of our life. Whether it be time on the computer, reading books, eating, sitting, exercising, etc. If you do too much or too little you're not doing yourself any favors. Find balance in your life and you will be happy and satisfied at the end of the day.
Princple #4: Be of Good Cheer - oh my! How I love to laugh! The other day I was with family and we were playing with my husbands "Fat Booth" app on his phone and we were laughing so hard we started to cry. I love laughing that hard! Being happy is a commandment (did you know that) not one of the ten of course, but Jesus really did say "Be of Good Cheer". So find something funny to share with a friend (no dirty jokes, of course) and laugh and smile and be happy!
Princple #5: Be Accountable - You are accountable for everything you do to your body. I truly believe that someday you'll come before your maker and show him how well you've taken care of the gift (your body) He gave to you. No more blaming other people, situations in life, or whatever else you blame your bodies current condition on, ultimately YOU'RE responsible for taking good care of it, so do so!
And that's a wrap! :) Find something fun to do OUTSIDE today (unless of course outside is too cold) but if it's nice, then do something you love OUTSIDE and invite someone to go with you.
Today's Recipe: Homemade Whole Grain Mac n Cheese ( I promise your kids will eat it)
1/2 lb cheddar cheese, shredded (I use less than that)
4 Tbsp Butter (I cut it down to 2 and add extra water)
4 Tbsp Flour
1 tsp chicken seasoned stock base
1/2 tsp onion powder
1/4 tsp white pepper (I just use black pepper)
1 1/2 tsp Season-All
1/4 tsp dry mustard (I use a bit more because mustard can burn extra calories)
Dash cayenne or Red pepper (careful!)
Dash nutmeg
2 cups milk (any kind, Dairy, Almond, Rice, etc)
8 oz whole wheat or multigrain macaroni noodles (or whatever fun whole grain noodles you can find) I use about twice as many noodles to the sauce, but I'm not big into cheesyness. ha ha :)
Cook noodles according to directions. In a large sauce pan, melt butter: blend in flour, chicken seasoned stock base and seasonings. Remove from heat and stir in milk. Bring to a boil, stirring, and cook until sauce boils and thickins. Add the cheese. Mix the sauce and noodles together and serve. Be sure to serve with a favorite veggie.
As always I would love to hear from you.
Monday, December 12, 2011
Rebounding. Is it the "most effecient form of exercise yet devised by man?"
Anyone who knows me well, knows that I am an exercise nut. I am the type of person that actually cannot wait to get up in the morning so I can workout. Perhaps this is some kind of disease that hasn't been scientifically named yet. :) Recently I've been doing a lot of reading and studying on the subject of exercise physiology and human anatomy. I have been extremely curious as to how the body works during exercise and if some forms of exercise are better than others.
Here is what I found. Exercise does not have to hurt to be effective! I bet that's fantastic news for some of you! Exercise is more beneficial if done low impact and several times a day rather than just once. The most effecient way to strengthen your body is to strengthen every cell in your body and the best way to do that is to rebound. Rebounding strengthens every cell in your body by working against gravity in a vertical position. It's also called G loading. And it doesn't hurt your joints like running, step aerobics, jumping jacks, etc can.
I have been working out ever since I was 14, I started doing step aerobics, then I switched to Jillian Micheals DVD's and The Biggest Loser DVD's, then on to running. I've done the nordic track, treadmills, row machines, weight lifting, etc. Everything without fail would cause some kind of pain, neck pain, back pain, abdominal pain, knee pain, ankle and foot pain, etc. I always thought that was part of exercise "no pain, no gain" right? WRONG! To have good health it's important to exercise your body to get it moving because moving is the only way your lymphatic system will circulate (the lymphatic system cleans out the trash in your body and it houses white blood cells) the more you get it to circulate the healthier you will be. But it doesn't take hard breathing, joint cracking, cell breaking forms of exercise to be healthy. Gently bouncing on a rebounder will circulate your lymphatic system and get your metabolism rolling... crazy huh?
Rebounding doing the strength bounce will G-Load every cell in your body therefore allowing each cell to get stronger. Stronger bone cells lead to stronger bones, stronger muscles cells lead to stronger muscles (you should feel my abs there tighter now than when I worked out doing Jillian micheals DVD's!) etc. EVERY CELL in your body people! Do you realize what this means... stronger white blood cells leads to a stronger immune system. Do you get where I'm coming from? I no longer get a sore back, sore abs, sore calves, etc but I'm stronger now than ever! No lieing, dead serious... I know, it all sounds too good to be true. Whether you believe me or not is up to you. I recommend ReboundAir's rebounders because they are the best. Mention my name while checking out and you will get a 10% discount until the end of 2011. Happy Rebounding.
If you would like to do some of your own research on Rebounding I suggest the following books "Rebound Exercise The Ultimate Exercise for the New Millenium" by Albert E. Carter and "Jump for Joy" James R. White.
If you have a trampoline in the backyard or a rebounder inside go and jump on it for 10 minutes three times today... dress warm and smile cause its FUN! :) oh and drink lots of water your cells will thank you!
Today's recipe (well it's more like a food suggestion) is pistachios that awesome little nut is high in fiber, rich in potassium, thiamine, and vitamin B6. They are also rich in phytonutrients that are associated with reducing cholesterol and protecting you from a variety of cancers. One serving is about 47 shelled nuts. mmmm good!
Here is what I found. Exercise does not have to hurt to be effective! I bet that's fantastic news for some of you! Exercise is more beneficial if done low impact and several times a day rather than just once. The most effecient way to strengthen your body is to strengthen every cell in your body and the best way to do that is to rebound. Rebounding strengthens every cell in your body by working against gravity in a vertical position. It's also called G loading. And it doesn't hurt your joints like running, step aerobics, jumping jacks, etc can.
I have been working out ever since I was 14, I started doing step aerobics, then I switched to Jillian Micheals DVD's and The Biggest Loser DVD's, then on to running. I've done the nordic track, treadmills, row machines, weight lifting, etc. Everything without fail would cause some kind of pain, neck pain, back pain, abdominal pain, knee pain, ankle and foot pain, etc. I always thought that was part of exercise "no pain, no gain" right? WRONG! To have good health it's important to exercise your body to get it moving because moving is the only way your lymphatic system will circulate (the lymphatic system cleans out the trash in your body and it houses white blood cells) the more you get it to circulate the healthier you will be. But it doesn't take hard breathing, joint cracking, cell breaking forms of exercise to be healthy. Gently bouncing on a rebounder will circulate your lymphatic system and get your metabolism rolling... crazy huh?
Rebounding doing the strength bounce will G-Load every cell in your body therefore allowing each cell to get stronger. Stronger bone cells lead to stronger bones, stronger muscles cells lead to stronger muscles (you should feel my abs there tighter now than when I worked out doing Jillian micheals DVD's!) etc. EVERY CELL in your body people! Do you realize what this means... stronger white blood cells leads to a stronger immune system. Do you get where I'm coming from? I no longer get a sore back, sore abs, sore calves, etc but I'm stronger now than ever! No lieing, dead serious... I know, it all sounds too good to be true. Whether you believe me or not is up to you. I recommend ReboundAir's rebounders because they are the best. Mention my name while checking out and you will get a 10% discount until the end of 2011. Happy Rebounding.
If you would like to do some of your own research on Rebounding I suggest the following books "Rebound Exercise The Ultimate Exercise for the New Millenium" by Albert E. Carter and "Jump for Joy" James R. White.
If you have a trampoline in the backyard or a rebounder inside go and jump on it for 10 minutes three times today... dress warm and smile cause its FUN! :) oh and drink lots of water your cells will thank you!
Today's recipe (well it's more like a food suggestion) is pistachios that awesome little nut is high in fiber, rich in potassium, thiamine, and vitamin B6. They are also rich in phytonutrients that are associated with reducing cholesterol and protecting you from a variety of cancers. One serving is about 47 shelled nuts. mmmm good!
Thursday, September 22, 2011
Cleansing, Is it necessary?
Sorry I've been "gone" for so long. I've recently been doing a lot of thought and research on cleansing. If this term is new to you, it's all the hype these days when it comes to loseing weight and just feeling great. The idea behind cleansing is that you are getting rid of toxins in your body that inhibit your cells to do what they're supposed to do because of all the build up of toxins in your body. Toxins can come from lots of different things, the air you breathe, the soap you use on your body, the food you put in your body and even the water you drink. Our bodies were built to take care of these toxins, but only at a certain level, when we have too many than we start getting sick, things break down, etc. Soooo the question is, should we or shouldn't we cleanse?
This is my opinion, Yes and no. Sometimes we can go way too far with cleanses and you destroy good bacteria in your body, but on the other hand it could do your body some good to get rid of the trash, if ya know what I mean. I've read up on several different ways of getting rid of the trash and I can't tell you which is better, but if you do a cleanse, do it in moderation. Here are some ways to do a cleanse, take herbs, do a 24 hour fast from food and water and then add another 8 hours of fasting from food, but you can drink water. There are some cleanses on the market, I can't tell you which ones work and which ones don't work, sorry. There is also the option of using essential oils which is the direction I would personally head. I know doTerra sells several different essential oils (Lemon Essential Oil and Slim and Sassy Metabolic blend) that work in cleansing your body and I've heard many testify of it's greatness. I also have a friend who uses a product from Costco called Green Envy and she swears by it. The only thing I have tried thus far is a 24 hour fast from food and water... I do that once a month, but never realized the health benefit behind it. :) Go me!
And to get a bit of exercise stand up and stretch your hands as high up as they will reach take in a deep breath and hold for three seconds, release hands down to your side. Then do hi-knee marching in place switching legs 24 times. Repeat from the beginning and do it three times through.
Sorry no recipe today... although I'll make a yummy suggestion... Black Bean Dip.
This is my opinion, Yes and no. Sometimes we can go way too far with cleanses and you destroy good bacteria in your body, but on the other hand it could do your body some good to get rid of the trash, if ya know what I mean. I've read up on several different ways of getting rid of the trash and I can't tell you which is better, but if you do a cleanse, do it in moderation. Here are some ways to do a cleanse, take herbs, do a 24 hour fast from food and water and then add another 8 hours of fasting from food, but you can drink water. There are some cleanses on the market, I can't tell you which ones work and which ones don't work, sorry. There is also the option of using essential oils which is the direction I would personally head. I know doTerra sells several different essential oils (Lemon Essential Oil and Slim and Sassy Metabolic blend) that work in cleansing your body and I've heard many testify of it's greatness. I also have a friend who uses a product from Costco called Green Envy and she swears by it. The only thing I have tried thus far is a 24 hour fast from food and water... I do that once a month, but never realized the health benefit behind it. :) Go me!
And to get a bit of exercise stand up and stretch your hands as high up as they will reach take in a deep breath and hold for three seconds, release hands down to your side. Then do hi-knee marching in place switching legs 24 times. Repeat from the beginning and do it three times through.
Sorry no recipe today... although I'll make a yummy suggestion... Black Bean Dip.
Thursday, June 16, 2011
Less, is more!
Recently I read from the scholarly magazine, "Science" that studies in animals are showing that if they are fed a near starvation diet they have better health and they lived much longer than a group who were fed a normal diet. Hard to believe? The study showed that their digestive systems along with several other systems in their bodies didn't have to work as hard to digest food and separate all the nutrients into their respected elements and therefore the animals that were fed a near starvation diet had no hypertention, heart disease, cancers, etc and . This same group of animals, had enough energy to do what the other mice who were fed a normal diet did as well. The animals that were fed a normal diet still had several cases of hypertension, heart disease, cancers, or other health problems and didn't live as long as the other group.
Currently a human study group is testing the theory that less is more. They are eating 25% less than the government recommended diet. I'm extremely curious to know how this will turn out.
Don't get me wrong, I like to eat, but I'd love to see my food bill decrease too. Maybe, we Americans, could do with a little less food anyway, and instead focus on our lifes mission. Just a thought.
For some exercise go for a 30 minute walk or bike ride with your family. Enjoy the warm weather while it's here.
For today's recipe: A TALL GLASS OF COOL WATER... sit back and enjoy this beautiful Earth!
As always I love to hear your thoughts on today's post or any previous posts!
Currently a human study group is testing the theory that less is more. They are eating 25% less than the government recommended diet. I'm extremely curious to know how this will turn out.
Don't get me wrong, I like to eat, but I'd love to see my food bill decrease too. Maybe, we Americans, could do with a little less food anyway, and instead focus on our lifes mission. Just a thought.
For some exercise go for a 30 minute walk or bike ride with your family. Enjoy the warm weather while it's here.
For today's recipe: A TALL GLASS OF COOL WATER... sit back and enjoy this beautiful Earth!
As always I love to hear your thoughts on today's post or any previous posts!
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