Suppliments...

How many vitamins do you take? I was training a woman who said that she takes over 70 different vitamins,  minerals and herbals! A bit excessive I thought.

I am not suggesting that you take anything, I'm passing on some information.

I take a multivitamin, fish oil and glucosamine +CSA.  What you want to look for when choosing vitamins is the "other ingredients", make sure that this category is not chocked full of miscellaneous ingredients.

Multi-vitamin Facts:

• Vitamin D. A majority of adults don't get enough from their food (though our skin makes vitamin D when it's exposed to the UV rays in sunlight.)
• Folic acid. It helps protect against spina bifida and other neural tube defects that can occur before a woman knows that she is pregnant. About one in five women who are capable of becoming pregnant don't get enough folic acid.
• Vitamin B-12. Adults over 50 should get some of their B-12 from fortified foods or supplements, since they may have too little stomach acid to absorb naturally occurring B-12 in foods.
• Iron. About 15 percent of women 50 and younger are iron deficient.
• Calcium. A majority of adults don't get enough calcium fro, their food. Multi-vitamins, which typically have 100 to 200 milligrams, can help. Adults need 1000 to 1200 mg a day.

What your multi-vitamin should contain:

• Vitamin A- no more than 4,000 IU
• Beta-Carotene--No more than 5,000IU
• Vitamin C- 60-1000mg
• Vitamin D- 400 IU or more
• Vitamin E- 20-100 IU
• Vitamin K- 10 mcg or more
• Thiamin (B-1) 1.2 mg or more
• Riboflavin (B-2) 1.7 mg or more
• Niacin (B-3) 16-35 mg
• Vitamin B-6 2-100 mg
• Folic Acid- no more than 400 mg
• Vitamin B-12- 6mcg or more
• Calcium- don't rely on a multi
• Iron- no more than 10 mg
• Phosphorus- no more than 350 mg
• Magnesium- 50-350 mg
• Zinc- no more than 30mg
• Copper- 0.9-10mg
• Selenium- 20-110 mcg
• Chromium- 35 mcg or more

Also beware that all multivitamins are not created equal, do your homework. "Whole food" multivitamins aren't necessarily better. Ignore "clinically proven" claims. Don't fall for "Energy" multivitamins.
Source: Nutrition Action

Never give up on a dream just because of the length of time it will take to accomplish it. The time will pass anyway."

Exercise helps odds of surviving cancer

That was the article I read in yesterdays Post Gazette. Now, being that both my Dad and his wife have been diagnosed with cancer this past year, the article caught my attention. I thought I'd pass on a little information,

About 44 percent of men and 39 percent of women will get cancer at some point in their lives. Our odds of surviving cancer increase dramatically if we get at at least 150 minutes a week of moderate exercise, a British study published this month indicates.

Exercise can reduce the risk of dying from prostate cancer by 30 percent, from breast cancer by 40 percent, from bowel cancer by 50 percent.

A third of the roughly 570,000 cancer deaths in America each year are linked to poor diet, physical inactivity and caring too much weight, according to the American Cancer Society.

"Evidence is growing that exercise helps you tolerate the treatment better, helps you recover faster and helps reduce the risk of recurrence," said Josie van Londen, director of the Cancer LiveWell Survivor ship program at UPMC's Hillman Cancer Center and Magee Womens Hospital.

A specific physical benefit of exercise for women with breast cancer or who at risk of getting it is that "women who do more exercise have less estrogen in their system, and it is estrogen that increases the risk of breast cancer," Dr. Raymond said.

Insulin also contributes to breast cancer, she said, and insulin levels are also lowered with exercise.

"Overweight women are more at risk. Overweight women have more estrogen circulating", she said. "That's one reason why obesity leads to more breast cancer".

You can read the full article at http://http://www.post-gazette.com/ "Exercise helps the odds of surviving cancer. Very informative! Check it out and pass it on to you loved ones!

The future belongs to those who believe in the beauty of their dreams.

Eleanor Roosevelt

Money

Money. Money motivates my kids like nothing else! We give them cold hard cash for grades, $10-A, $5-B, 0 for C's and a D you owe us $20! Now I know that that was just from kindergarten through 6th grade, we might have to raise the steaks for Junior High!

That got me thinking this past weekend...What if someone gave me cash for my weight loss goals or strength goals? Would I be more apt to stay on course? I think I would! How would I go about doing this for myself? Instead of rewarding myself with "food" or "drink" I am going to put a "hold" on my spending on clothes, workout or casual, and only when I reach my monthly goal, I will reward myself! Yay for me! Don't tell my husband though ;) Join me! Not only will you get new clothes you will have reached a fitness goal too!

“You will never find time for anything. You must make it.”  

What I'm Loving

I am loving these super cool head bands! I have a small head...so trying to find head bands that will actually fit and not slide off can be challenging! I saw a girl with one of these on, and she said that they were great! No sliding, and no head pinching pain! So I bought one... and went back and bought 2 more!



The trick is, the under side is velvet! Now if I were crafty I could make them myself, but I'm not, so, I will buy them on http://www.hangtightheadbands.com/
go check them out!

Difficult things take a long time, impossible things take a little longer. ~Andre Jackson



Pasta Roll Ups

Pasta anyone?! My family loves this recipe. It comes from one of my favorite cookbooks, "The Best of Clean Eating". A great magazine as well!! I did make a few changes, nothing too crazy ;)

• 1tsp extra-virgin Olive oil (misto spray)
• 1 small onion, finely chopped
• 1 clove garlic, minced
• 1 lb extra-lean ground turkey breast
• 3/4 tsp ground cinnamon
• 1/4 tsp nutmeg
• 1 (28oz) jar tomatoes in juice (I roasted tomatoes, basil and garlic from my garden and used that)
• 1 tsp sea salt
• 8-10 sheets whole wheat lasagna noodles
• 1 (10oz) box frozen spinach, thawed (I used fresh baby spinach steamed)
• 1 (15oz) container low fat ricotta (I used low sodium 2% cottage cheese)
• 1 egg
• 3/4 cup shredded reduced-fat mozzarella cheese

In a large skillet, heat Olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook another minute. Turn heat to medium high and add ground turkey. Cook until meat shows no sign of pink. Stir in cinnamon and nutmeg, then add tomatoes and salt. Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring.

Meanwhile, bring a large pot of water to boil. Cook  pasta according to package directions. Drain, rinse and allow to cool in colander.

Preheat oven to 400. Squeeze all moisture out of the spinach and place in a large bowl. Add ricotta cheese, egg, and 1/4 cup mozzarella. Stir until combined

Spread 1 cup of sauce into bottom of a 9x13 casserole dish. Lay a cooked lasagna noodle flat in front of you. Use your fingers to spread the ricotta mixture across the noodle and roll it up. Place rolled pasta, seam side down, into the casserole dish. Repeat with the remaining noodles. Spread remaining tomatoes sauce over roll ups, then top with remaining mozzarella.

Bake, covered with foil, for 20 minutes. Remove foil and broil for five minutes or until roll ups are browned and bubbly.

Nutrients per one roll up: Calories 234, Total Fat 3g, Carbs 27g, Fiber 5g, Sugars 7g, Protein 28g, Sodium 508g (Less with your own roasted tomatoes) Cholesterol 76mg

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.

Are You Getting Enough Antioxidants?

Tufts scientists estimate that on an average day most Americans consume less than a third  of the dietary antioxidants needed to take full advantage of the health promoting benefits of antioxidants.

Organic farming methods can increase concentrations of antioxidants in vegetables, fruits, grains, and dairy products, and in this way help people elevate their daily antioxidant intake with out a proportional rise in calories.

Organic vegetables had 30 percent to 10-times higher levels of flavonoids compared to conventionally grown produce in a study carried out in Japan
Source: The Organic Center

Top Antioxidant Foods:
ORAC* units per 100 grams

Dark Chocolate   13,120
Mild Chocolate    6,740
Prunes                 5,770
Raisins                 2,830
Blueberries          2,400
Blackberries        2,036
Kale                    1,770
Strawberries        1,540
Spinach               1,260
Raspberries         1,220
Brussels sprouts   980
Plums                   949
Alfalfa sprouts      930
Broccoli               890
Oranges               750
Red Grapes         739
Red bell Pepper   710
Cherries               670
Onion                  450
Corn                   400
Eggplant              390

 *Oxygen Radical Absorbence Capacity is a measure of a food's ability to subdue harmful free radicals that can damage our bodies.

Think about the vegetables and fruit you buy, go organic. Add berries/oranges/plums to protein smoothies, have more broccoli, spinach and kale for side dishes, saute onions and peppers with your main protein source for extra antioxidants.

Happiness is never stopping to think if you are!

More on Why Women Should Strength Train With Heavy Weights

 In addition to what I was saying last week... I came across this article on abdominal fat loss and strength training:

Full body resistance training is necessary to increase the fat burning hormones testosterone and growth hormone  (HGH). The extent to which these hormones are released greatly depends on the intensity of the exercise, particularly the heaviness of the weight, the exercises used (free weights versus machines), the amount of rest between sets and the extent to which an exerciser induces failure.

Intensity must be such that the weight used is heavy enough to induce a muscular burn or induce mechanical failure (the weight can no longer be lifted), both of which increases the release of testosterone and HGH. Rests should be minimal to keep the heart rate elevated and some lactic acid in the muscles.

Performing free weight exercises are best for reducing belly fat since these exercises rely more heavily on the stabilizers of the torso. This, together with a heavy, failure-inducing weight, will surely burn fat and calories to the extent necessary to lower body fat percentage and release powerful fat burning hormones.

More reasons to lift like you mean it!!

Stop trying to figure out "Why" you have an issue with food or exercise, and just do what you know you should do, want to do, and NEED to do! It's not rocket science ;)

Has Anyone Seen my Six Pack?

Yep, that was me last November! My first Figure Competition! I honestly have to say, I loved my six pack! I had never seen it in all of my 42 years, until that contest!

Over the holidays I added a few pounds. I decided to commit to another competition in the spring. I was having a DIFFICULT time with my diet! It was not as "easy" as it was the first time!  My diet was not as strict as it had been before, and I was waffling. I actually had a competition in mind, but due to both my son's having injury's in the interim, I decided not to do the April competition, but chose one in May instead. Crunch time, the weight that I had gained over the winter was sticking to me like glue!

I was getting more and more frustrated with myself! Damn it! Why was this so difficult? I did it before, I knew exactly what to eat down to the smallest macronutrient! I was making bad choices again and again! 4 weeks out, I finally wrapped my head around what I was doing and melted off 8 pounds...Aaahh my six pack was back! I was ready. I did the competition in May, came in 3rd, and vowed I would NEVER lose my abs again!

Well...This is difficult for me to say...I've lost my six pack!  Ouch! That hurt...

Today is a new day. I am currently looking for a goal...a competition in October or November! There I said it out loud! (kinda!) Who is with me? Who needs to buck up and make themselves work towards something worth while?! August 22...GAME ON! Do it for you, because you can!

You don't have to be great to start, but you have to start to be great. ~ Zig Ziglar

What I'm Loving!

Have you had some Coconut Water lately? When we were in Punta Cana last November, the natives would sell coconuts right on the beach. They would hack off the top with a machete and stick a little straw in and there you go... for a buck you couldn't beat it! It was especially wonderful after an afternoon of learning how to surf!  Well now I found out why...

There are a number of health benefits to coconut water. It is a liquid that is 99% fat free. It is low in carbohydrates and it is low in sugars. However, coconut water is high in electrolytes and minerals that help to re-hydrate the body. Coconut water contains about 290 mg of potassium, 110 mg of chloride and contains only small amounts of sodium (per 100 ml). This makes coconut water a better isotonic drink than any sports beverage on the market. Sports drinks tend to contain much higher levels of sugar and sodium, neither of which helps people who need to re-hydrate.

I picked up these 2 at Giant Eagle, but I found a case of Vita Coco at Costco! Yay! Stay tuned for smoothie recipes! My mind is reeling ;)

True Strength.~ Heidi Keefer (in all aspects!)

Baked Popcorn Chicken

 If your kids are like mine, this is their go to food of choice.

So, I make my own! Super easy and healthier too!

• Misto spray (or Pam Olive oil)
• 2 large egg whites
• 1/2 to 3/4 cup Red Hot ( I use more..)
• 2 cups Whole Wheat Panko Bread crumbs (or regular if  you cant find whole wheat)
• 2 pounds chicken breasts cut into 1 inch chunks

Heat oven to 450*. Coat a large baking sheet with your misto.

 In a medium bowl, whisk together the egg whites and Red Hot,

Add chicken cubes. (I let the chicken marinate for about 30 minutes or so)

Roll the chicken in the Panko bread crumbs.

Place them on the pan close but not touching.

Spritz chicken again with your misto.

Bake for 15 minutes, flip chicken pieces and cook another 5 minutes.

Serves 8, 6 pieces of chicken is 145 calories.

I love this on a salad, or dipped into Greek yogurt with some ranch seasoning, or BBQ sauce, salsa...whatever you can think of! Try it...Your kids will love you for it ;)

                                                  Nothing tastes as good as being thin (healthy) feels.



Ever See a Fat Caveman?

Have you ever seen illustrations, drawings or paintings of prehistoric people who were overweight? When primitive mankind is re-enacted in movies, TV and science programs, the actors are never overweight.

That's because an obesity epidemic didn't exist among cave dwellers. There are a few reasons for this. First of all, there was no such thing as a couch potato during the prehistoric era. An ancient man was dependent upon physical activity to survive.

Secondly, they ate for sustenance, whatever they could catch, when hunger began striking. Another reason for why cave people were lean was because their diet consisted of food in its natural state. Their higher the percentage of natural state food in your diet, the healthier you will be.

The caveman's beverage of choice was water; no soda machines or drinks that came in a cardboard carton. And when ancient man drank milk, it was when they were babies and toddlers, drinking their mother's milk, rather than milk from another species of animal.

Take all of these points into consideration when making efforts to be leaner, stronger and healthier.

It’s not who you are that holds you back, it’s who you think you’re not.

Tips for Women Working out with Weights

Lift Heavy. Now I know what you are thinking..."oh my goodness, I'll get big icky muscles!" Not unless you are planning on taking steroids or testosterone, you wont! Many women who lift very heavy, still have sleek, slender limbs. The difference is that their bodys are very tight and hard, not soft and flabby. Along with this is an enhanced resting metabolic rate. Which basically means that you burn more fat resting than the average  "Cardio Queen".

Look around you; who has the best bodies? The women who lift tiny weights for many reps? Or the women handling the heavier weight loads? Ideal rep range before being unable to lift one more time is 6-10 reps.

Workout time should be between 45 and 60 minutes, assuming that there are no excessively long rests in between sets. Take a rest day in between full body workouts.

Don't skip meals or go long periods in between eating. To subsidize heavy weight training routines, it's best to eat five to six mini meals per day rather than two or three big meals. And of course, limit white...flour, sugar, etc.

Opportunity is missed by most people because it is dressed in overalls and looks like work.  ~Thomas Edison

Motivation Monday

I wanted to share this post with you. Traci is a friend who I met last summer. She started coming to my outdoor boot camps. Through exercise and cleaning up her diet, she became, what her husband refers to her as, the incredible shrinking woman! I am inspired by her and her determination to succeed as a athlete in her adult life. I'm sure you will be too! Check out her blog http://www.can'tneverdidanything!.blogspot.com/

The Proof is in the Pudding!

Consistency is key to the success of any goal you set. I know this first hand. This past week proved to me that the patience I have given to the process and my determination to achieve each goal is paying off. I know it's difficult to remain true to your objectives when the process is challenging and the results are slow to come. Setting small achievable goals helps if you remain consistent to the process and determined to succeed.

I started running 3 years ago now, and my goal at that time was to be able to run 5 minutes straight, next to run a mile and then to run a 5k. My next goal was to run a 5k faster than my first and so on. If you told me then that I would eventually run a marathon I would have truly laughed out loud! That wasn't my goal then, I was deliberate in setting short term achievable goals. Last week we ran a mile time trial at running club. This is where you go to a track and run a mile as fast as possible. I ran a 7:35 mile....are you kidding me? I know there are people who are running miles in the 4 - 5 minute range... but they aren't me. I ran a 7:35 which is 45 seconds faster than the time trial I ran 9 months earlier.

I started biking before I began running. I was sticking to the trails and taking my time all the while Becky & Rhonda, my sister in-laws, were biking on the road to train for their first triathlon. Secretly I wanted to ride on the road more than anyone knew, but I kept riding the trails until I felt strong enough to try the road. I will never forget the first time I went out with the "big kids". Becky stayed with me, even though she was training for her own event, and as we were climbing hills she was coaching me all the way. When it got really tough, and it did, she told me to watch her pedals as she attempted to pull me up the hills. And when I told her I had to walk my bike up the bigger hills, she walked with me. I can't tell you how much that meant to me...it was that day that I told myself that can't was no longer an option and that would be the last time I would push a bike up a hill (well not really) but I made a pact with myself not to give up on myself, that I could get up those hills. Last weekend I participated in the same sprint triathlon that Becky & Rhonda were training for that first summer I attempted to climb those hills. This was my second time doing this race - shaving 8 minutes off last years overall time and I rode that that bike course the fastest I ever have. Unbelievable!!

On Sunday, my workout was to climb 10 hills to be named by my coach Joella. I had no idea what was coming but I had heard rumors about one of the climbs and believe me I was more nervous about this ride than I was about the race the day before! I had no idea what was in store for me that day but I knew I would do my best no matter what. I climbed hills that I know for sure I would have walked even last year. It was such a good feeling as I reached the top of each climb, huffing and puffing but still seated securely on my bike. Oh and I wasn't the last person up the hill either but I was sure to encourage them as I descended past them, knowing that if they keep at it, they won't be next time either.

You need to celebrate your victories, all of them, the small ones and the ones that blow your mind. Create a plan and stick to it....I can't tell you how good it feels when you can measure your success. The proof is in the Pudding!!

 

Favorite Friday

Can you see my grill basket? I love that darn thing! I use to try to grill fish, shrimp, asparagus etc... right on the grill. I can't tell you how many little morsels of food I lost between the grates! Forever gone to the bottom of my grill! Or go to flip the fragile fish and have it stick to the top of the grill! So, a few years back I picked this grill basket up at TJ Maxx (where else?) and its been a "food saver" ever since! Love it!! Pick one up yourselves and make life a bit easier!!

But what is happiness except the simple harmony between a man and the life he leads. ~Albert Camus

My Latest Favorite Dish

My garden is over flowing with squash, tomatoes and basil, just to name a few! Sooo...I made my own little vegetable saute`!

• 4oz Turkey
• red onion, diced
• summer squash, (1.5 cup) diced
• tomato
• 1 cup broccoli slaw
• basil, chopped
• Mrs. Dash Garlic and herb spice mix

Brown the turkey and the red onion, add in all the other ingredients in order, finish with Mrs. Dash. I kept the veggies moving while I added the other veggies, after the tomatoes and Spices, I covered until the summer squash was cooked to my liking.

I have also added jalapeno peppers and a salt free fajita mix. Cabbage (when my hubby wasn't looking...its his favorite!) instead of the broccoli slaw. Steamed broccoli. Chicken breast instead of turkey. A Portobello mushroom too!

As you can see it makes a ton! I like a lot of food!

Nutritional info (original way)

calories: 231, fat 8.6g, carbs 17.1g, protein 27.5g

Lift is too short for tunics! Pam Meinert

10 Foods a Cancer Doctor Avoids at all Costs

1. Swordfish, tuna, shark. These are a major source of methyl mercury, a carcinogen that's also been shown to cause neurological damage to unborn babies when pregnant women ingest it.

2. Genetically engineered foods (GMO's). "These are foods that been mutated by the insertion of  'donor genes' that 'turn on' the desired trait", says Dr. Contrares. "There is no way of telling what other genes may be turned on by this process, including cancer causing genes". (I have no idea what that is.)

3. Meat from animals given hormones. "The primary hormone used is estrogen, a proven carcinogen," says Dr. Contreras. "Furthermore, I recommend a limited amount of meat consumption even of hormone- free meats."

4. Charred foods. "The process that's been burned or charred produces carcinogenic chemical compounds
that can significantly increase your risk for cancer," says Dr. Contreras.

5. Canned foods. "This process by which foods are preserved for a long shelf life is devastating to their nutritional value, and the innumerable chemicals used in the canning process is very deleterious to our health on many different levels. This is one group of foods where 'never' should be seriously considered."

6. Processed meats (hot dogs, sausages, bologna, etc) Don't let those tantalizing TV commercials and print ads for these products fool you. Dr. Contreras explains "I urge you to witness how processed meat products are made- I bet that this in itself would be sufficient to get you to stop consuming them".

7. Black sausage (black pudding) "Blood is a carrier of disease-transmitting micro-organisms that tax our immune system, opening the door to opportunistic diseases such as cancer." (Damn! There goes my special Thanksgiving side dish!)

8. Olestra. "This fat substitute' has been shown to cause a 40-50 percent drop in blood carotenoids (antioxidants with an anti-cancer effect). Olestra is used in a vast array of foods. Read the labels!"

9. Produce grown using pesticides. "Many pesticides are well-known carcinogens," says Dr. Contreras. Eat organic as much as possible.

10. Alcohol. "According to the American Cancer Society, Drinking alcohol can cause cancer...and the more alcohol a person consumes, the higher his/her risk of developing some kinds of cancer. To be safe, just don't drink.

Wow that was an eye opener! Do with the information what you will...I know I've got some cleaning to do! Would it be bad to give canned food to a food pantry? Although I'm keeping my Saturday night martinis!!

Don’t live down to expectations.  Go out there and do something remarkable.  ~Wendy Wasserstein

Train Right!

Form is the cornerstone of exercising. How many times do you hear me say that in class or during a personal training session? Form is key.

Proper form is the foundation of bodybuilding and strength training. The three basic reasons for bad form: lack of knowledge; the weights are too heavy;  or an injury or a person is sick and tries to work out anyways. A weight-lifting injury doesn't have to occur suddenly. Soft-tissue injuries can build up over time, when wrong form is repeatedly executed. Bad form includes carelessly letting weights drop to the floor after a set. And swinging weights aimlessly, instead of finding the stops at the beginning and end of an exercise.

The harder you work, the luckier you get. ~Gary Player

Motivation Monday

summer 2004

Summer 2010

I love before and after photos!

Unfortunately I can not find any pictures of myself after I had the boys and I was 208 pounds! Either, there were none, or I burned them all! But I promise, when I find one I'll post it!

This is just a 6 year span, and probably 20 pounds for me and 30 for my husband. (Who looks like an escaped convict in the first photo! His words!!) At this particular time in our lives we were not very conscious of what we were eating or drinking. We both work out, I was teaching about 6 classes a week and he was lifting 4-5 nights a week. It was not until 4 years later did we finally get a hold on our nutrition and made a difference in our lives and pant size!

Both of these photos are hanging on my wall in my great room and it wasn't until the other day did I realize just how much heavier I was just a few years ago! I am grateful for where I am and how far I've come. Sometimes I forget, sometimes I don't. I do not hold myself up to others and compare their fantastic fit body's against mine, we are all made uniquely. Different metabolisms, body shape, genetics...Be grateful for where you are and how far you've come! Don't dwell on the negative, don't keep obsessing over small things. Make the necessary changes and move on!  Stop with the "If only's"... If only I could get rid of the fat on my hips! If only I had more time to workout! If only I could stop eating cheese! If only I could not eat all of the crap my husband eats! If I could make all of my food ahead of time! If only....
All of those are my "If only's", at one time! Again I say, Make the necessary changes and move on! Like I say in class...Suck It Up!! Love the body God has given you. If you don't...Make the necessary changes and move on.

Plant your own garden and decorate your own soul, instead of waiting for someone to bring you flowers.  ~Veronica A. Shoffstall,

Put the Peanuts with Skins Back!!!

And pick up raw blanched peanuts! WOW!!! What a difference. I couldn't find any raw blanched peanuts in any of our local stores, so I went to Amazon.com and picked them up. (I needed a new scale anyway!) I roasted them the same way, and in the processor they went. The raw peanuts mixed up so easy and nice, no scraping at all! I also chopped up some the roasted peanuts for a chunkier version...Oh so good! Two thumbs up from  my boys and Hubby AND Mother in law ;)

TJ MAXX

Yes, the arrow is pointing at me! As if to say "She's here again"!

You know that I LOVE TJ's! My boys call it Tammy J Maxx...So I have a small problem, its OK, I admit it!

Any way...I buy most of my workout clothes there, I just picked up a cute Parana top ($14.99!) that I wore this morning to run like the wind (I was mostly sucking wind!) and to teach Core. But the more exciting thing is this...

A few weeks ago I was flipping through one of my cook books, looking for something to make for dinner. I came across a recipe that called for chia seeds. I thought, "Well, I'm never going to find chia seeds, so don't even look at this yummy picture any longer!" The next day I was in TJ's and I found a bag of chia seeds! Wholly cow!! I was thrilled. A few days ago I, again, was looking through my cook books, came across a recipe that called for coconut flour...Checked Giant Eagle, Bob's Red Mill...nothing. OK forget that. I was at TJ's yesterday...not only did I find coconut flour, but I got the cutest sandals for 7.50! And I saw a little bottle of African Saffron! (I did not need it, I have some already!) You also can buy gourmet Olive oil for pennies as well! Check it out the next time you are there!

By the way...My secret TJ store is in Butler. For some strange reason, people in Butler would rather shop at Wal-Mart?!

Success isn’t a result of spontaneous combustion.  You must set yourself on fire. ~Arnold H. Glasow

Homemade Peanut Butter

 I made Peanut Butter! No salt, oil, high fructose corn syrup...nothing! Just Peanuts! De Lish!





First you roast your raw nuts in a 250 degree oven, sirring frequently, until your nuts are lightly brown.

Then bring out your food processor, add cooled nuts and chop. You'll have to stop and scrape the sides every so often. Don't quit until it smooths into a butter consistency. It takes a while.

Ta-Da! Peanut butter! Yumm...although it is my weakness!
You can add honey to sweeten it up or add Cinnamon or another spice, but I like mine just the way it is!
Next I'm going to try peanuts without skins on them, I think it made it a bit bitter. And I'm going to chop some peanuts after the fact for crunchy peanut butter!

"Unless you try to do something beyond what you have already mastered, you will never grow."
~Ronald E. Osborn

Cottage Cheese

Finally!!!!!!
Cottage cheese is one terrific food! It packs a wallop of protein (14 grams) into each 100 calorie half-cup serving. And you'll get away with just 1 1/2 grams of saturated fat in a perfectly creamy 2% cottage cheese. Find a hard cheese with so little saturated fat.

But cottage cheese has a problem. The sodium typically hovers around 400 milligrams, a quarter of a day's worth, per 1/2 cup. Not so terrific.
Until now!

Breakstone's 30% less sodium cottage cheese tastes no different than regular cottage cheese. They have also added potassium (420 mg per half cup) helps lower blood pressure.

Top with fresh peaches, berries, bananas, melon or any other fruit. Mix it into your scrambled eggs or pancake batter to add a low cholesterol protein.

Food for Thought: The starting point of all achievement is desire. Keep this constantly in mind. Strengthen Your Desire! Weak desires bring weak results, just as a small amount of fire makes a small amount of heat.

Mythtakes number 3

Yoga is not sufficiently rigorous to benefit heart health.

The cardiorespiratory and metabolic cost of yoga programs varies with style, pose sequence and fitness level of the student, but certain health benefits can still be derived from less vigorous forms of yoga. Mind-body fitness benefits such as relaxation can easily be incorporated into warm-up and cool-down routines for more vigorous exercise such as running and biking.

A man to busy to take care of his health is like a mechanic too busy to take care of his tools.

Feeling Uncomfortable

Do you remember awlile back I was telling you about my Sunday runs..."not to fast, not to slow, just my own pace for that particular day".  Well a friend of mine asked if I wanted to join her on a run she does before my Saturday Core class. Now...I've seen her run on the treadmill, Uuummm....she is quite fast!

So I immediately try to come up with an excuse on why I could not run with her, I got nothin'! I stammer..."Uummm, I wouldn't want to hold you back from your run..." down, down I sink into my shoes..."You wouldn't!" she replies...I keep stammering, nothing is working! So she says, "what is the matter..." I blurt out, "Your so FAST! I'm afraid I couldn't keep up with you!" There I said it! "I'm afraid"! It was out...Gosh, I felt like a stupid school girl all over again! Damn it!!

Then I accepted her offer. I thought what is the worst that could happen? Either she would have to slow down and wait for me or I'd blow a lung through Ehrman Farms!

 I started out making excuses on why I couldn't run fast. It hurts my knees. I like to take long runs. Basically making excuses on why I don't like to make myself uncomfortable! Well, I'm happy to say I have both lungs and I made it! I sucked it up and ran as fast as I could, which was still 3 steps behind her! But I felt good about it! I didn't like feeling uncomfortable in the beginning of the run, but towards the middle and end I felt much better about myself! Who knew I could run so fast? And my knees didn't hurt at all!

So think about what excuses you are making to yourself...YOU CAN do what ever you set your mind to! Oh and by the way...I'm meeting her again Saturday to run again!

You won't fail if you're not perfect, you'll fail if you're not committed to improving yourself slightly each day.