What I'm Lovin'

My friend "The Treat Girl" has struck again!! A while back she featured an Aerolatte on her blog. I thought "Oh... I think I would like one of those!" She bought it at Williams and Sonoma. I never get to a "real" mall. So, when I was Christmas shopping an Aerolatte went into "my Christmas bag"! Yay for me! Seriously...this little thing is super!! You need to get one.

And this is why...

I have vanilla protein in my coffee every morning. Sometimes it's smooth, sometimes I chew the last bit of my coffee. Not pleasant! This is what I do now...1 scoop of vanilla protein, 1/4 tsp of pumpkin pie spice, 1/4 cup of unsweetened almond milk, mix in my blender bottle and pour into my coffee mug. I then take my aerolatte and whip the protein mixture nice and frothy, add my coffee...Wa La! Perfect!

It does wonders on hot chocolate for my boys too!!! And speaking of hot chocolate...I had a craving for a peppermint hot chocolate...(Damn McDonald's commercials!) This is what I did to quench my taste buds...

1 cup unsweetened almond milk heated
2 Tbsp unsweetened cocoa
2 packets Stevia
1/4 tsp peppermint extract

Add all together and using the aerolatte blend until the appropriate amount of froth. Oh My Goodness! What a treat! 75 calories, 3.5g fat, 7g carbs, and 3g protein! Yes that is correct, SEVENTY-FIVE calories!! I may make my coffee in the morning with chocolate protein and peppermint!

"It's good to know life has a lot to offer you, but even better to know that you have a lot to offer life!"

Turkey Meatballs

So you know what I am eating all this week....Chicken ,Turkey, spinach and Broccoli!

Here is a recipe that I use a ton! Turkey meatballs. Use them for an appetizer, in sauce, in wedding soup, for sandwiches, or as a main course for dinner! I make a double batch and freeze them in the freezer for whenever I need them. Quick and Delicious! That's what it's all about!

2 pounds 99% lean ground turkey
2 tsp Worcestershire sauce
1 egg beaten
1/2 cup Ian's whole wheat Panko bread crumbs
4 Tbsp Fresh grated Parmesan cheese
2 cloves garlic minced
1 small onion minced
Sea salt and pepper to taste.

Preheat oven to 425. Mix all in a large bowl. Roll into 1 inch balls (or whatever size you desire). Place on a baking stone, or cookie sheet. Bake for 10-15 minutes.

Calories per 1 inch ball 26, carbs g, fat 0g, protein 5g.
Makes approximately 48 balls.

"The happiness of your life depends on the quality of your thoughts." ~Marcus Antonius

The Danger of Diet Soda

The typical diet beverage is artificially sweetened with aspartame and has a few other synthetic chemicals, usually for flavor and color.
You wont get fat, and you won't struggle to lose weight, if you avoid these diet drinks. Get that inside your head very firmly. Nobody ever failed a weight loss plan because he or she avoided those sugar free, artificially sweetened drinks.
Diet beverages are bad for you, and this was clearly shown in two studies, the conclusions having been presented not too long ago at a meeting in San Diego that was for the American Diabetes Association.
In one study, over 400 drinkers of diet soda were tracked for 10 years. Their waist sizes ballooned 70 percent more than non-diet soda drinkers. "They may be free of calories but not of consequences," says Dr. Helen Hazuda, professor of medicine at University of Texas Health Science Center at San Antonio.
The second study looked at two groups of mice: One group ate food tainted with artificial sweeteners, and the other group ate normal food. The artificial-sweetener group had higher blood sugar levels.
Chronically high blood sugar (but not high enough to be considered diabetes) is a precursor to diabetes. "Artificial sweeteners could have the effect of triggering appetite, but unlike regular sugars, they don't deliver something that will squelch the appetite." explains Sharon Fowler, co-author of both studies.
Healthy drink options include water, herbal teas, and juiced fruits and vegetables. Skim organic milk, kefir, and pomegranate juice are also better options.

Source: On Fitness Journal, January 2012

"One person with passion is better than 40 who are merely interested." ~Tom Connellan

Exercise!

I love the kettlebell! As I sit here typing, my glutes are on fire! I LOVE the kettlebell :o

This was yesterdays workout:
30 minutes of High Intensity Interval Training (HIIT) on the treadmill.
5 minute warm up
1 minute sprints
2 minute recovery
for 20 minutes
5 minute cool down.

7 Rounds
20 35# kettlebell swings
10 Jump Squats
10 Jump lunges

3 Rounds
10 35# kettlebell crunches
10 reverse crunches, holding onto the kettlebell behind the head
20 V-sits

Sufficiently toasted! Come on...give it a try!!

Attitude is the master to life's little locks.

Oh My Goodness!!

I do love the holidays! This year I LOVED the holidays a bit too much! Between  the cocktails on the beach daily on  vacation over Thanksgiving and Christmas...(the cookies, cookies, cookies, I made for the neighbors and had to sample and sample!) I gained a good solid 5 pounds! I know that it doesn't sound like much! But I feel awful!

My husband jumped on the scale Saturday, and made a horrible noise! "Holy ____!! I've gained 7 pounds!" Oh...but not to worry...after a few trips to the bathroom and eating normally today he has lost 5 pounds! The Jack-Wagon!!! (I love him, But he pisses me off when he does that!!)

It never fails! Men always lose weight faster than women!

So here is my plan:
Breakfast: 4 Egg white omelet with onions, peppers, and 1 cup fresh broccoli
Snack: 4oz Chicken breast 2Tblsp gluten free BBQ sauce
Lunch: 4oz turkey burger, onions, peppers, portobello mushroom, and 1 cup fresh spinach. Sauteed.
Snack: 4oz Chicken breast 2Tblsp gluten free BBQ sauce
Dinner: 4 oz Turkey burger, onions, peppers, portpbello mushroom, and 1 cup fresh Broccoli. Sauteed.
Water, Water, WATER!!!

Repeat after me: Food is my body's FUEL. Food is my body's FUEL!
I have been telling myself that all day.. and you know what? It works :)

Come back next Monday to see how I did!

"I think in terms of the DAY'S resolution, not the YEAR'S!~ Henry Moore

Monday Motivation

I just had a wonderful afternoon with some great friends! My dear friend, "The Treat Girl" through me a "Good-buy/Good-Luck" luncheon! It was full of laughter and good conversation! In a time of crazy Christmas preparation, people stopped and relaxed and shared their time with me! For that I am greatful! Thank you! Thank you! And here's to new places and better things! You just have to BELIEVE! I do!!

Motivation Monday!

What inspires you?

I just watched GMA this morning and saw a girl who lost 1/2 her body weight! 500 pounds to 250 pounds in three years! And she is still going! Her goal weight is 168! She will accomplish her goal, I'm sure!

That, to me, is inspiring! People who make a decision to change themselves for the better. They get a plan, they make small attainable goals for them selves and they embark on a road that sometimes can be long and daunting! Perserver! Anything is attainable! But, only YOU can decide to make a change for the positive! You are worth being healthy! You are worth being happy in your own skin! You are worth the love you give to everyone else..give some back to yourself!

You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance.

What I'm lovin'!

Remember a few months ago when I posted about my favorite Pure Protein bars? Well, let me tell you I have changed my mind! The reason why, is because these little babies have 8 to 10 ingredients! AND they taste great! Our favorites are Peanut Butter Supreme, Vanilla Almond Crunch, and Chocolate Brownie! If you microwave them for 25 seconds (especially the brownie!) they are like a warm cookie! What a treat!!

If you go on to their website you can order 2 free! Now it does take a while to arrive from California, but definitely worth it. Or you can go to my favorite supplement site bodybuilding.com and order single bars or a whole case of 12! Super fast shipping! Come on check it out...;)

"I believe that you are even better than you think you are.  But only you can prove me right." 

Egg Muffins!

I came across this recipe in the October issue of  Oxygen Magazine. I changed a few things from the original recipe. I love the muffins for a quick grab and go breakfast!

Preheat oven to 375

Misto Spray
1/4 cup onions diced small
1/4 cup bell peppers diced small
1 large portobella mushroom diced small
Saute all in a pan over medium heat

1 1/2 cups fresh chopped broccoli
1 tomato diced small
Add to the onion, pepper and mushroom and heat through

10 egg whites
4 whole eggs
1/2 tsp Mrs Dash tomato basil and garlic
1/2 tsp  Mrs Dash garlic and herb
1/2 ground pepper
Whip together with a whisk and add vegetables to the bowl

Using a small ladle, fill each muffin cup to the brim. Bake for 30 minutes.

Calories per serving: 47, 2 carbs, 2 fat, and 6 protein.
They keep in the refrigerator for 1 week or you can freeze them, just let them thaw out over night in the refrigerator.

Grab 2 and you are out the door with a great breakfast!

"If you don't work, nothing will."

Make Time for Exercise!

I hear from so many of you that during the holidays your exercise time is compromised. The kids school parties, gift shopping, grocery shopping, baking, friends and family in from out of town, adult parties...I could go on and on with excuses as to why we don't take care of ourselves over the holiday season! This is the precisely THE time to make sure we get to the gym or a good home workout!

Not only does exercise make us feel better about ourselves, it makes us happier! Have you been shopping yet? People are mean! They spend all of their time rushing around doing things for everyone else and they don't take the time for themselves. They get to the end of the day and not only have they not exercised, but they either did not eat anything or they ate on the run, usually bad drive thru food! They are mad at themselves! Which in turn, makes them down right cranky towards everyone else, from family to strangers!

So do yourself a favor...start the day out right!  Get up a bit early and crank out a good workout before you begin your day of rushing around! As Oprah use to say "Put something in your cup, because you cannot give anything to anyone from an empty one!"  Give yourself the gift of internal happiness! ;)

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”

I'm Bbaaacccckkkkkkk :)

I am back from a wonderfully relaxing vacation from Punta Cana! 7 Days with out anything electronic...my boys went through withdrawal! I was totally great...my hubby was sneaking texts! But, he has employees to keep track of...so all was good!

I had prepared my posts before I left...however my old PC was a bit pissy and did not post any and I cannot retrieve them form PC jail! Sorry ;(  I sent out the word to Santa that I wanted a new Apple for Christmas...and a new camera, since mine broke on vacation! Too much sand in the automatic lens! Crap! So much for the diamond earrings that I wanted!!

My motivation...To get my butt in gear! Not only with Christmas preparation, but I gained a bit on my relaxing vacation! Who knew lounging around eating and drinking could pack on weight!?!

Lets get this party started!!

 

"Your life does not get better by chance, it gets better by change."

Thanksgiving Dinner

Is this how you feel after eating your Thanksgiving meal?

The average person consumes between 3500-4500 calories on their Thanksgiving Dinner! That does NOT include breakfast or lunch!
A pound of body fat consists of 3500 calories...The math is easy to figure out!
Don't start your holiday season off on wrong foot!
Eat small portions and stay away from the appetizer table. Watch the consumption of alcoholic beverages. The average bottle of dry red wine has 4 servings per bottle equaling 750 calories, approximately.
Wear your skinny jeans not leggings! Be aware of how your pants feel through out the day.
If you feel that you can just exercise off your meal, think again...If you consumed 3500 calories you would have to exercise vigorously for over 5 hours! Whoa!

Create your plan!!

Determination is the heartbeat of a dream. Determination says success is sticking to the task when the feelings for it have disappeared. It’s what ushers a dream into a reality.

Motivation Monday

Yes this is the week of preparing for Thanksgiving!

I had mine yesterday with my family, my mother, brother and sister in laws. I spent the whole day in the kitchen, cooking, chopping, stirring, sauteing,and roasting! Typically I made way too much food!! I made enough for 20 people and we only had 7! Leftovers for all!

I did not over stuff my self! I took a little bit of everything, I was completely satisfied and didn't feel mad at myself for over indulging! I had thought about how much I was going to eat for a few days. My head was in the game, you need to start thinking about what  you are going to do on your Thanksgiving day too. It's not too soon to plan out your day!

A great way to start Thanksgiving day is participating in your local "Turkey Trot"! Most YMCA's have a 5k the morning of Thanksgiving! Find one and make it a family event! It's a great way to start the day! Get your body moving and have a plan for your meals!

Fail to plan. Plan to fail!

Thanksgiving Side Dish

I received this recipe a few days ago from my friends at RAW. It will definitely be on my Thanksgiving table!

Butternut Squash with Cranberries

1 butternut squash peeled and diced into 1/2 inch pieces
1 Tbsp coconut oil
1/2 yellow onion, diced
2 cloves garlic, peeled and minced
1/2 cup dried cranberries
1/2 can (403ml) coconut milk
1 tsp curry powder
1 tsp cinnamon

Preheat oven to 425. Place squash on a lightly greases baking sheet and bake for 15 minutes. Remove from oven.
Heat in a large saute pan over medium-high heat. Add coconut oil, onion and garlic and cook until slightly translucent (about 5 minutes)
Add squash and cook an additional 2 to 3 minutes.
Add cranberries, coconut milk and spices, stir frequently until milk is fully heated (another 5 minutes)

Enjoy! I know I will!

Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.

Be Happy! Avoid Trans-Fats!

A January 2011 article in Science Daily reported that the ingestion of trans-fats and saturated fats increases the risk of suffering depression and that olive oil actually prevents depression.

The study, which took place at the Spanish universities of Navarra and Las Palmas de Gran Canaria, also reported a dose-response relationship, meaning as participants consumed more trans-fats, the greater that the harmful effects on mental health were.

Researchers also studied the effects of polyunsaturated fats (found in fish and vegetables) and olive oil on mental health. These fats were associated with a lower risk of depression.

The analysis suggests that both depression as well as cardiovascular disease are influenced in a similar manner by diet and may share similar mechanisms in their origin.

Of course we already knew that trans-fats had a major effect on cardiovascular disease, but mental health as well! More reasons to eat CLEAN!

If you don't do what's best for your body, you're the one who comes up on the short end.

Acorn Squash

Nutrition of Acorn Squash

When it comes to the calorie count in this vegetable, a 1 cup serving of acorn squash has about 115 calories. That’s a few more than the same serving of butternut squash, but less than a similar serving of potatoes. In general, squash  can be a low calorie substitute for the potato, but that’s only the start of what this natural food can do to keep the body healthy.

Nutrition of Acorn Squash: Protein and Fiber

In addition to an attractive calorie count, acorn squash also has some of the stuff that the body needs to process other fattier foods. The 9 g of dietary fiber in that 1 cup serving of acorn squash will help the body to deal with the range of foods that you might eat during the day. Unlike some other types of squash, acorn squash has this effective amount of fiber, making it a desirable choice for some diets. With acorn squash, you also get 2 g of protein in the same 1 cup serving, giving your body “fuel” without the cholesterol, saturated fats or other unwanted elements in lots of traditional entrees.

Nutrition of Acorn Squash: Vitamins

When it comes to vitamins and minerals, acorn squash has a lot of the different items that the body needs to function well. The acorn squash can’t quite measure up to the butternut squash variety, specifically in levels of vitamin A, a nutrient for healthy vision, but it still has a full list of the same nutrients that natural foods often deliver, including vitamins E and B6. There’s also a lot of the minerals potassium and magnesium, which also help the body to deal with specific health risks or conditions. Acorn squash has a significant amount of vitamin C, a classic antioxidant that is so prized in foods like citrus fruits, and that you need in your diet. The 1 cup serving of acorn squash has over 30% of the daily recommended amount for vitamin C.
The bottom line is that acorn squash can be a very effective substitute for other foods with a higher calorie count, more fats and sugars, or any of the stuff that goes into processed food offerings so commonly found on supermarket shelves. By contrast, a whole natural squash is easy to cook and eat fresh, making this a very attractive diet option. Keep looking at nutritional labels to see how these kinds of foods can help you lose weight, feel better and contribute to a healthier dinner plate.

I cut my acorn squash in half, scooped out the seeds and placed both halves face down in a glass pan with a bit of water, covered and steamed it in the microwave for about 15 minutes. Perfect ;)

"Worrying does not empty tomorrow of its troubles; it empties today of its strength."

Why Living Foods are Crucial for Health

Foods in their natural state are truly as nature designed. They are also the most biocompatable with the human body.

All foods carry energy. That food is then passed into our body when we eat it. Eating a plate full of dead, processed food will do virtually nothing for your health.

Science proves that cooking not only destroys nutrition and enzymes, but also chemically changes foods from the substances needed for health into free radicals that have cancer-causing potential. Studies have also shown that cooked foods increase white blood cell activity.

To make sure you got a clear visualisation of that one particular sentence, I'm going to repeat it..."Eating a plate full of DEAD, PROCESSED FOOD will do virtually NOTHING for your health!" Got the picture?

Great changes may not happen right away, but with effort even the difficult may become easy.

Compound Exercises

Pictured above is a "Good Morning". A lovely exercise for the glutes, hamstrings, erector spinae, core and more!

Instead of isolating your muscles with exercises such as the biceps curl, you can maximize gym time with exercises that work multiple muscle groups at once. With just a few exercises you can get a full-body workout.

Another benefit of compound exercises is that muscles work together as they do in the real world rather that independently. Great compound exercises include squats, deadlifts, good-mornings, lunges, pushups, bench presses, military presses, rows, pull-ups and dips.

Go on...try a compound work-out the next time your at the gym! Push yourself and see results!!

The train of failure usually runs on the track of laziness.~

Decisions

I tell my boys all of the time..."The decisions that you make today, will effect you for the rest of your life." Now my boys are 13..and they sometimes, SOMETIMES...they think I am just talking crazy! Who knew?! We, as grown-ups, know that that statement is so true in so many facets! As complex as deciding to get married, to having children, to your career. Or as simple as, what exercise am I going to do today, to what am I going to eat!

I have made a decision that will definitely effect my life, and maybe yours as well. I am breaking away from the "box", and I am going out on my own! Exciting as it is...it is frighting as well!

I will have more details in the weeks ahead. We, My husband and I, are trying to decide whether to build a place or buy an existing building. (We both need one!) Stay tuned!

Just know one thing...It will NOT be an "inside the box" training facility! It's time to get EXCITED!!

The time for action is now. It's never too late to do something.

Put The Halloween Candy DOWN!

EDMONTON — Treats packaged in Halloween-sized mini portions trick people into eating far more chocolate and candy than they otherwise would, researchers from the University of Alberta and University of British Columbia have found.

What’s worse is that participants in Jennifer Argo and Katherine White's study who were worried about their weight or appearance consumed even more of the sugary snacks, Argo, a U of A marketing professor said on Sunday.

“Often they’re dieters or restrained eaters, and they ate the most,” Argo said. “So the people for whom these packages are often targeted — like the 100-calorie packs — are actually eating the most.”

Argo and her study co-author, White from UBC, spent about three years and lots of money on candy looking at hundreds of participants for the research to be published next year in The Journal of Marketing. Argo and White wanted to see how much chocolate and candy people consumed when it was in small packages versus regular-sized or when unpackaged treats sat loose in a bowl.

“What we find, in a nutshell, is that when products are put in small packages and you have lots of small packages available, people eat significantly more than if the packages are regular-sized and you had multiples,” she said.

“It depended on what sort of combination we had, but it would be almost about a 50 per cent increase. It’s huge actually.”

Test subjects seemed to surrender their efforts at portion control to the little packets, relying on the wrapper to limit their junk-food intake, Argo said. Low-calorie labels boosted consumption even more, she said.

“If you have a small package and the caloric information is on the front, the effects get worse as compared to if the caloric information is on the back or not presented. If the caloric information says it’s low-calorie — so it does emphasize it’s only 50 calories or 100 calories — the effects are also even worse. So those 100-calorie packs are really, really harmful to the consumers they’re supposed to be helping,” Argo said.

“Consumer are consciously, actually saying to themselves, ‘These small packages are going to help me, and because they’re going to help me, I don’t have to worry.’ So they give up control for regulating their portions to the packages, and that’s where the problems arise.”

It’s timely research as Halloween trick-or-treaters take to the streets Monday and parents sample the leftovers.

“Once you relinquish control . . . it’s very, very, very hard to regain it again,” Argo warned. “As soon as you give it up to one, you’re done.”

A small packaged treat by itself is fine. It was when study participants had many small packs to pick from that their appetite spiked.

“So put one out and put the rest away, so they’re not easily accessible,” said Argo, who has refrained from opening her own stash of Halloween candy.

“If you have a bowl and they’re sitting in front of you and you say, ‘Oh, I’ll just have one,’ you probably won’t.”

© Copyright (c) The Edmonton Journal

 

 

 

•  
  Peanut and Peanut Butter Candies
  Pay Day - Snack size (19 g) - 90 calories and 10 g carb
  Reese's Peanut Butter Cups
  ·                             Miniature (about 9 grams each) - 44 calories
  ·                             Snack size (17 g) - 88
  ·                             Snack size (21 g) - 100 calories
  ·                             White, Snack size (21 g) - 100 calories
  Reese's Peanut Butter Pumpkins (34 g) - 180 calories
  Reese's Crispy Crunchy Bar, Snack size (17 g) - 95 calories
  Reese's Nutrageous Bars, Snack size (17 g) - 88 calories
  Reese's Whipps Bar, Snack size (14 g) - 60 calories
  
  
  Mixed Candy Bars
  100 Grand Bars
  ·                             Fun size (11 g) - 50 calories
  ·                             Fun size (21 g) - 95 calories
  Almond Joy Snack size (15 g) - 80 calories
  Baby Ruth Bar, Fun size (18 g each) - 85 calories
  Butterfinger Bar, Fun size (18 g each) - 85 calories
  Butterfinger Crisp Bar, Snack size (20 g) - 100 calories
  Heath Bar, Snack size (13 g) - 74 calories
  Kit Kat, Fun size (14 g) - 73 calories
  Milky Way bar, Fun size (17 g) - 75 calories
  Mounds bars, Snack size (17 g) - 83 calories
  Rocky Road

  , Snack size (10 g) - 45 calories
  Snickers Bars, Fun size (17 g) - 80 calories
  Snickers Almond Bars, Fun size (17 g) - 80 calories
  Snickers Creme Pumpkin (1 oz) - 150 calories
  Twix, Snack size (10 g) - 50 calories
  Peanut and Peanut Butter Candies
  Pay Day - Snack size (19 g) - 90 calories
  Reese's Peanut Butter Cups
  ·                             Miniature (about 9 grams each) - 44 calories
  ·                             Snack size (17 g) - 88 calories
  ·                             Snack size (21 g) - 100 calories
  ·                             White, Snack size (21 g) - 100 calories
  Reese's Peanut Butter Pumpkins (34 g) - 180 calories
  Reese's Crispy Crunchy Bar, Snack size (17 g) - 95 calories
  Reese's Nutrageous Bars, Snack size (17 g) - 88 calories
  Reese's Whipps Bar, Snack size (14 g) - 60 calories
  Fruity and Gummy Candies
  Jujyfruits - 9 pieces - 60 calories
  Lifesavers Gummies (2 rolls per ounce) - 52 calories
  Mini Dots (2 small boxes per ounce) 70 calories
  Skittles
  ·                             Original Fruit, Fun size (20 g) - 80 calories
  ·                             Chocolate Assortment, Fun size (20 g) - 80 calories
  Starburst, Fun size (2 pieces per stick) - 40 calories
  Twizzlers
  ·                             Strawberry Twists, Short (9 g) - 32 calories
  ·                             Cherry Pull-N-Peel (12 g) - 40 calories
  Other Candies
  Candy Corn, Brach's - 11 pieces - 70 calories
  Hot Tamales - small pkg (14 g) - 50 calories
  Jr. Mints, Fun size (10 g) - 50 calories
  Mike and Ike small box (14 g) - 50 calories
  Raisinettes, Fun size (16 g - about 16 pieces) - 56 calories
  Smarties Candy, Roll - 25 calories
  
  
  Whoppers
  ·                             1 small tube - 30 calories
  ·                             1 small pouch (21 g) - 100 calories
  York Peppermint Patties
  ·                             Regular small patty (14 g) - 53 calories
  ·                             Pink Peppermint Patties, small (14 g) - 53 calories
  ·                             Peppermint Patty Pumpkins (14 g) - 50 calories
  
  

 So add up your favorite bars and give yourself a slap of reality! Come on Girl! Just put down the candy!

 

You may be disappointed if you fail, but you are doomed if you don't try.~ 

 

 

 

 

 

 

 

 

 

 

Cross Training...Do You?

I'm not quite sure who Matt Fitzgerald is, but the picture is great!

Cross-training. Do you know what it is? Do you know how to cross-train?

You may have been able to run a five minute mile 10 years ago. You may also have been able to work out seven days a week, but you can't do it anymore without injury.

Welcome to cross-training, the best kept secret to staying active over the decades. If you run, cross-train with calisthenics and weights some days, or add swimming to your weekly program and get the weight off your feet and legs.

Cyclists can improve endurance and strength by utilizing free weights or machines. Cross-training can also help by alternating easy and hard days, no matter what your workout.

Cross-training also helps with boredom. Sick of running...swim. Sick of swimming...Spin. An avid elliptical exerciser? Try a group exercise class. Change is good for your body and your mind!

Life is a coin. You can spend it anyway you wish, but you can spend it only once. ~

Monday Motivation

"I was always looking outside myself for strength and confidence, but it comes from within. It was there all the time, I just didn't look." Anna Freud

I came across this quote the other day and I found myself wondering how in the heck did I get to this place in my life? As a extremely shy kid who would not say "boo" with a mouth full. I had very little self esteem to say the least! Consistently being told that I was not smart enough, pretty enough, thin enough, strong enough to do much or go very far. To a strong woman who is not afraid to speak her mind. Have the passion to help other women conquer their own minds and bodies! And like the body and mind I'm in. I actually shed a tear in remembering the old me...She is long gone! And I've never been happier!

YOU are the creator of YOUR OWN DESTINY!

What I'm Lovin'...Honeycrisp Apples!

If you have taken a bite of a Honeycrisp apple, it may have been one of the best apples you have ever eaten. Honeycrisp apples are fast becoming one of the most popular apples and consumers patiently wait this time of year for Honeycrisp to appear in the produce aisle.

What’s so special about the Honeycrisp variety? Three words: crispy, juicy, flavor. Consumers love the unique juicy, honey-sweet flavor with the “explosive” crunch. The preferred use for Honeycrisp apples is for eating and salads, but these apples are also good for applesauce and baking. They are also an exceptionally good keeping apple, and can be stored for up to three to four months in the refrigerator.

The health benefits from eating apples are numerous. One medium Honeycrisp apple has 5 grams of fiber and only 80 calories. Because of the amount and type of fiber, an apple will help a person feel full longer, helping him or her to consume fewer calories daily. The pectin in apples may also help lower cholesterol. The flesh and peel are packed with disease-fighting antioxidants and phytochemicals that may protect against breast and lung cancer. These disease-fighting nutrients work best when the peel and flesh are eaten together.
Goals are the fuel in the furnace of achievement

Picadillo Chicken

I think I was Spanish in my former life! I love anything with a Mexican flair. Si! So when I came across this recipe, I had to try it. I changed a few things because of what I had and what I didn't have. I served it over 3 cups of organic spring mix. Very filling and tasty!!

Makes one serving:
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1/2 clove garlic chopped
saute in a pan sprayed with your misto for about 5 minutes. Remove from pan and set aside.
Place 4oz of diced chicken in your pan, saute.
Add in 1/4 tsp of chili powder
1/4 tsp cumin
sea salt and black pepper to taste. Cook until chicken is no longer pink.

Chop up a small tomato, Like a Roma, add to pan with the onions, peppers and garlic.
Chop up a 1/2 bunch cilantro (more or less to your liking)
Cook until cilantro is wilted.

Like I said, I placed this lovely mixture over spring mix, or you could stuff your favorite whole wheat wrap with it! Perfect for lunch or dinner. Especially when you've made your kids chicken and biscuits!

The dictionary is the only place where success comes before work.

Again...Sodium

I love my husband, but I wish he would listen to me!! He came home on Friday with 3 empty bags of this particular jerky. I asked "Did you eat all these?!" He said "Yeah, we were out of chicken, So I had that, protein bars, and apple and a plum". As I stood there with my mouth hanging open...I said " Do you know how much sodium is in one bag? 2065mg...you had 3 BAGS! 6195mg of sodium, and that was just lunch"!!! His rebuttal was, "But it has 15 grams of protein and 80 calories per serving." AAAHHHHHH!

The average healthy person can consume 2300mg of sodium, max per day. The unhealthy person, a person with high blood pressure, diabetes, or chronic kidney disease should consume 1500mg.

How much  sodium does the average American consume? Between 3500mg and 5000mg per day! So, I guess, my husband is almost "average"!

The road to success is dotted with many tempting parking places.

Yes, You Can Do Pushups!

Remember high school gym class and those dreaded fitness tests? Pushups are still around because they are one of the best whole-body toners possible and they require no equipment. Our elite military forces still train with pushups.

If you haven't done a pushup lately, start with wall pushups. Stand about two feet from and facing a wall, and hands on the wall, lean in, and back. Make sure when preforming any pushup that your hands are in line with your pectoral muscles, not your shoulders or head.

Next comes the hand-and-knee version. On all fours, glutes tucked in, bent elbow to touch chin to floor. As you gain strength, try the real thing, doing one at a time if nessessary!

"Remove failure as an option." - Joan Lunden

Challenge for the Season of Over Eating

Wow! Almost 54 days until Christmas?! Jeez....

OK...That's not my point!

We are entering into a season of "Bad Food Choices"! It starts with Halloween...The Treats...The Kids Party's...The Grown-up party's...The Pillow Cases of Candy!

Then we enter into Thanksgiving! Uugghhh! The mass amounts of food!

THEN December brings more party's...kids school party's...office party's...girlfriends get togethers...Christmas Eve Dinner...Christmas Day....THEN New Years! What is a girl to do?!

Make a PLAN!  One of my favorite sayings is "Fail to Plan...Plan to Fail"! Have you ever had a party that you didn't plan for? Would you ever think of hosting Thanksgiving Dinner without a plan...no grocery list...no special recipes...not knowing how many people were coming! If you did...how did it turn out?

My point is, we PLAN for parties, vacations, kids activities, shopping, laundry,etc... We RARELY plan what we are going to consume for the day! Plan your diet for the holiday season! Know what you are going to eat at each meal.

 Halloween...I challenge you to NOT eat a piece of candy! One leads to MANY!
Thanksgiving dinner, eat light meals up to the Big Meal, and have a small amount of everything on the table, that way you won't feel deprived and you wont piss off your Mother! If you have to bring something, bring a dish you made light and "clean". Christmas Dinner, do the same thing.

As for the parties, eat lightly before and after, and challenge yourself to stay away from the 'horderve table. Carry a small clutch purse that you have to hold in your hand, have a drink in the other so you won't mindlessly eat. Have a cocktail that you HAVE to sip (martini) and alternate with water or sparkling water. Think about the food that you are bringing to a gathering and make it light, or a veggie or fruit tray, so there is something that  you can fill up on that's not loaded with empty calories!

Don't forget to exercise daily during the next months. I know that things get crazy and we put ourselves on the back burner for everyone else. Just repeat after me..."Sure, I can do______! Right after I go the the gym!" You will feel much better after you sweat! And you'll have more energy too!

So I challenge you to make a PLAN for yourself, and stick to it! You'll be much happier in January if you do! Save your resolution for "Giving true Compliments"! Or something of that nature!

The chains of habit are generally too small to be felt until they are too strong to be broken.

Motivation Monday

Top 10 Diet Saboteurs:

1 Yourself: Negative thoughts about you and your efforts to change will surely sink your battleship.

2 Friends: People want you to be successful, bun not more successful than they are!

3 Family: There are the most dangerous because love blinds both you and them, so you won't see the sabotage coming.

4 Spouse/partner: Believe it or not, your life partner can be destructive to any physique renovation plan. Change is not a good thing in their minds.

5 Overweight friends: They think you are a traitor leaving their eating circle.

6 Buffets: Easy to go crazy when it's all there in front of you and no one is looking.

7 Special events: At celebratory events, the temptation to indulge is enormous. It's a party, after all!

8 Reduced fat/Healthy Choice/Sugar-free products: You will relax your standards with these foods due to the seductive weight management claims on the packaging.

9 The Grocery Store: It's all food, right!

10 Carbonated beverages and sporting drinks: Loaded with sugar and salt.

source; Oxygen Magazine

Not to have control over the senses is like sailing in a rudderless ship, bound to break to pieces on coming in contact with the very first rock.

Side Effects of Artificial Sweetners

For the past 2 months I have felt "weird". I was very fatigued, my joints ached, I had headaches, bruised easily,I had chest pain, and was light headed and dizzy when I exercised! I went to my Doctors office, she ran the regular blood tests, they showed nothing. She said that she thought that I possibly had an autoimmune disease...Lupus! So she sent me to a Rhumatologist. He ran a boat load of tests, X rays, Blood tests and asked an hours worth of questions. Well, 12 viles of blood, 5 X rays and two weeks later. My tests came back "pristine"! So...Why do I feel like crap? The Doctor asked what, if anything, have I done different over the past year. Well I have been chewing sugar free gum like crazy! It was my vice, my sugar fix! He said that artificial sweeteners can have an Autoimmune disease effect in some people! ME!

Here is a list of what is in my gum:
Acesulfame-K:  Animal studies have linked the chemical to lung and breast tumors and thyroid problems.

Aspartame: The FDA has received thousands of complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers.

Mannitol: Because sugar alcohols are not fully digested, they can cause intestinal discomfort, gas, bloating, flatulence, and diarrhea.

Sorbitol: Like other sugar alcohols, it can cause intestinal discomfort, gas, bloating, flatulence and diarrhea.

Yellow #6: Several studies have linked this dye to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors.

Do yourself and your family a favor and google "side effects of artificial sweeteners" You will be amazed!

Put the artificial sugar down and pick up agave, stevia or real organic sugar!

You've got to say, I think that if I keep working at this and want it badly enough I can have it. It's called perseverance.

Exercising When Traveling

If you are looking for an exercise to perform while on the road, (or at lunch break!) stair climbing is a great choice. If your hotel has at least a couple stories of height, you can get this workout in and not have to wait until the fitness center is open

You can perform steady endurance work in some quick intervals or work in some quick bursts up the stairs and come down at a more moderate pace. Another variation is to change the stride up the steps. A longer stride targets the thighs and glutes; a shorter stride works more on the calves and thighs. The only equipment you need is a watch to time your workout and you're set.

Since most people take the easy way out via the elevator, the stairs are usually empty and available for when ever you want to work out.

The first and the best victory is to conquer self.

Motivation Monday!

 Meet my friend Heidi Keefer!

I never had a real issue with my weight before, was always in the “normal” range for my height.  I’ve always been active and into playing sports, especially football with my guy friends & the youth group kids from my church.  I got pregnant while training for a half marathon in July 2010, and completed the race (morning sickness and all) in September, when I was 2 months along.  I continued working out in an attempt to not gain as much weight as I did with my first pregnancy, which was 40 pounds.  My goal was to not exceed a 25 pound weight gain.  I was on track until January came.  That's when my older brother suddenly passed away.  I took a couple weeks off the gym to be with family and deal with a lot of emotions.  Then I spent most of February in pain with kidney stones.  I kinda lost focus there for awhile and started eating a lot of junk food.  Once life settled down I started back at the gym, but was still stuffing my face at home.  So by the time I gave birth to my daughter in April I had gained 43 pounds.  So much for gaining less this time, huh??  Even though I started working out again about 4 weeks postpartum, I also started smoking again.  Yep, after 9 months without a cigarette, I let the stress of life get to me.  Then in June I decided I wanted to start studying to be a personal trainer.  The further I was getting into my books I realized the cigarettes had to go, once and for all.  And so did my bad eating habits.  That’s when the last of my baby weight finally melted off.  And by early September, I was back at my pre pregnancy weight, 125.  I am currently 2 pounds under that weight and am the strongest I have ever been in my life.  I still have a little way to go, but at least I know what I need to do now.  Eating clean is not always easy, but it makes sense.  There should be no other way of eating.  As Tammy always says, we should know what were putting in our bodies - read the labels!!  I give so much credit to Tammy for always being motivating and so willing to share all her knowledge about working out and eating right.

Heidi's favorite quote:
Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.

Lori's AFTER Photo!!

I felt so bad that this did not post! I'd like to blame my computer...but I believe it was just ME!

Isn't she smokin!!

Pumpkin Spice Latte

I love fall! Especially when Starbucks brings back their Pumpkin Spice Latte! Until I found out how many calories it had! Crap ;(

So that got me thinking...I'll make my own!

10 oz coffee
1/2 cup hot Unsweetened Almond milk
1/2 tsp pumpkin pie spice
1 tsp Agave

Nutritional info:
Starbucks                             My Way
Cals: 260                                 40
Fat: 0                                      1.75
Carbs: 50                                   6
Fiber:  0                                    .5
Protein: 14                                .5

Not only did I save 220 calories...I saved 5 bucks!! Go on, try my coffee! Great with a walk in the woods watching the leaves change!

"It takes a strong fish to swim against the current. Even a dead one can float with it." - John Crowe

Whole Wheat

Are you buying "whole wheat" bread, wraps, and pasta?

Marketing guru's are at it again! The word "multigrain" makes you think that you're getting unprocessed grains, but if the first word you read is "enriched", those grains have been refined. And now that they know we've figured this out, they are back to their tricks again. If the ingredient list says "wheat flour", your brain says "whole wheat flour", but that's not the case unless it says so. Look for the word "whole" to ensure that the nutrient rich germ and bran are intact.

The good Lord gave you a body that can stand most anything. It's your mind you have to convince.

Motivation Monday

 Meet my friend Lori Carpenter!

"As Oprah likes to say, 'have you had an aha moment?' Well I did but it was more like a WHOA-HO! moment!

I knew over the years I had gained some weight. Then I had kids and put on more weight, but not much, right? W-R-O-N-G!! Not only had I gained weight, but between the cookies, cakes, comfort food, bread-oh lordy the delicious bread (I can smell it now) I had become obese. GULP-OBESE-ME???

Yes, me, shoving my face full of all the foods that, honestly, now I do not even like. But not only the type of food, but the portions of that food as well, was WAY more than I needed.

So as I saw pictures of my triple chins, surpassed the double shin and went straight to the triple. Kinda like skipping the double dog dare and going straight to the triple dog dare, I got my big ol' jiggly butt to Weight Watchers and joined Tammy's kickboxing class.

It started to work, I lost 25 lbs within a year-yeah! But wait...I am still in the overweight category! ;(

Started working out a little more, got a little more weight off but, ahh, I could not get down where I wanted to be. Then I took a weight loss class that Tammy was teaching, and that was awesome! I learned that it is so vital to watch what you put in your body as well as how much you put in your body. I lost 12 pounds in 10 weeks! Now I'm rockin it!

Until I forget all that I learned of what Tammy taught me and I slip back into old habits.

Finally, I said, enough is enough! I so not want to be obese, I do not want high blood pressure, I do not want diabetes. So I pull out all of my 'Tammy recipes', work out with a great blend of cardio and weight training. Now I am seeing the difference.

The most important thing I did though, was cut out all processed foods. Not only do I look better, but holy cow, I feel amazing!

I am proud to say this coming May I am turning 40 and have never felt so good. Even better than when I was in my teens. So here is my weight in numbers so you can all see if YOU decide to make a change, YOU CAN DO IT!! Five years ago i started out at 184 pounds and today I am 131 pounds. That is 53 pounds gone to never come back! You can do if I can do it! Do it for YOU because you are worth it!
Lori Carpenter

What I'm Lovin'

I HATE these shoes! And I LOVE the fact that a court of law has dis-proved their claims!! As a personal trainer and a group exercise instructor I have seen several women wear these shoes in hopes of a change in their rear-ends! Not happening!!! Read on...

This article was taken out of the Pittsburgh Post yesterday in the business section:

Reebok will settle in case against EasyTone claims

Reebok International Ltd. will pay $25 million to customers to settle charges by the Federal Trade Commission that it made deceptive claims in ads that its toning shoes would measurably strengthen the legs and buttocks of those who wear them. Reebok, based in Canton, Mass., has centered much of its business on toning shoes, which include its EasyTone walking shoes with a rounded, slightly unstable sole. Under the settlement announced Wednesday, consumers can seek a refund for shoes or apparel at http://1.usa.gov/pj2owK

Take care of your body. It's the only place you have to live

Roasted Butternut Squash



  Oh my garden was so good to me this year! I have a ton of butternut squash! One of my favorite ways to cook butternut squash is to roast it. It's so simple.
Preheat your oven to 400
Peel butternut squash with a vegetable peeler
scoop out the seeds (don't throw them out!)
cube squash into small pieces
and bake for about 30-40 minutes!
I spray the bar pan with my misto olive oil spray.
That's it! Perfect side dish, or a great addition to a salad!



Now for the seeds...I roasted them in a separate bar pan lightly sprayed with my misto
sprinkled some sea salt over top of the seeds.
Roasted them a bit shorter than the squash,
 about 15 minutes or until lightly browned.
Great snack!
Next time I may sprinkle them with a truvia packet and nutmeg... :)

You're never beaten until you admit it.



Do you eat out of boxes?

I was talking with some of the football Mom's last night at practice, when one stood up and said "I've got to go to the grocery store.." Another Mom said, "Gosh, I can't remember the last time I got grocery's". "Really?!" I replied, "Where do  you get your fresh vegetables and fruit?" I was expecting her to say...Oh, I have a garden, or I shop at the farmers market, or I belong to a co-op. Nope! Non of that BS...She replies "We love Hamburger Helper and canned or frozen fruit and vegetables". "Are you serious? Nothing fresh?" "Nope, I just don't have time for it!" "Do you realize the amount of sodium and chemicals you are ingesting"?! She looked at me blankly..That's where I bit my toung...till it bled!

Don't get me started on sugar! This is a snip of an article I read over the weekend:
"At this point, sugary beverages are the number-one problem in the American diet. They're the number-one source of calories on average. Sugary beverages are also the number-one sales item in terms of dollars in grocery stores, and a lot are consumed at McDonald's and other fast food places.

They're like cigarette smoking. They're only bad and they have no redeeming virtue. And the adverse effect are weight gain, diabetes, heart disease, gout, cavities, and maybe some cancers as well."

This means DIET soda too!

Come on people!Eat REAL FOOD!!!!!!

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”

Motivation

I would like to invite you to participate in Motivational Mondays. I know several women that have fantastic stories of weight loss, strength gains, and positive attitude changes! All because of a decision that they have made to clean up their diet, or start an exercise program!

I would like to feature a different story every Monday. If you would like to be featured on my blog, please email me at tfriedt@embarqmail.com  your story and a before and after picture, if you wish to be seen.

Come on celebrate your accomplishments! You ARE worth every piece of confetti!

“Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”

What I'm Lovin'

You already know that I love my food log...Well, I also love my Fitday! I log all of my food into this free site http://www.fitday.com/ (they also have an app!). I know exactly what my calorie count is and how much protein, carbohydrates and fat I consumed for the day. Super simple to use!

 Come on try it out. If you don't know what you consume how can you make changes to your diet to lose or gain weight?

"Tough times never last, but tough people do."

Healthified Zucchini Bread

Healthified? You bet!! I found a recipe that was healthy...but I tweaked it a bit.

2 1/2  Cups Shredded zucchini (about 2 medium)
1 cup unsweetened applesauce
1/2 cup Almond milk (they used canola oil)
3/4 cup egg whites or egg beaters
2 teaspoons Vanilla
1 1/2 cups Stevia (they used ...gasp!...Sugar)
1 1/2 cups all purpose wheat flour
1 1/2 cups Almond flour (they used white flour)
3 tsp. cinnamon
1 tsp baking soda
1 tsp sea salt
1/4 tsp baking powder
1/2 cup chopped walnuts or pecans (optional, I did not use either)

1. Heat oven to 350. spray bottoms only of 2 8x4 inch loaf pans with cooking spray (you could also use muffin pans to control the serving sizes)
2. In a large bowl, mix zucchini, applesauce, almond milk, egg whites,vanilla and stevia until well blended. stir in all remaining ingredients except nuts until well blended. Stir in nuts. Spoon batter into pans.
3. Bake 50 to 60 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes. Loosen wides of loaves from pans; remove and place on cooling racks. Cool completely, about one hour.

Nutrition facts per 24 slices (12 slices per loaf. My way)
1 slice:
Calories: 66
Carbohydrates: 18
Fat: 5
Protein: 3

Their way:
Calories: 180
Carbohydrates: 26
Fat: 6
Protein: 3

My entire family loved it! Did I tell them it was "healthified"? Heck NO!

Your goals, minus your doubts, equal your reality.