Healthy & Happy

What are you eating for breakfast?

2012-02-13T09:17:00.000-08:00

You have always heard that that breakfast is the most important meal of your day….so, what are you having for breakfast? Morning can be such a crazy time for everyone, but trying to get a good nutritious breakfast in is so important for the rest of you day. One thing I have always tried to do as a mom is have a nutrition breakfast for my boys and hubby each morning. Our morning basically consist of two to 3 different meals. I usually switch off from one morning I will make a hot cereal which is usually oatmeal or cracked wheat and the other morning I make protein shakes. Boxed cold cereals are literally nonexistent in our house except for emergencies. I am not saying boxed cereal are bad for you, it just depends on which one you choose to eat. The reason why I love having a cooked breakfast for my boys is because it is a good start to their day and these two options are a great way to get some good nutrition in to your body.

As for the oatmeal – I usually buy the oatmeal in bulk. This stuff is very cheap and easy to make. For my family I will put a couple of cups of dry oatmeal into the pot and cook for 5-10 min. After the oatmeal has cooked that is one I add all of the good stuff. For my husband he loves his oatmeal topped with – honey, blueberries, ground flax seed, walnuts, bananas and a small handful of raisins. I love adding flax seed to just about everything because it is so nutrition and I also love the taste of it too. For the boys they like it plain and simple which usually consist of – honey, blueberries, and ground flax seed. You can also add a little milk or soy milk to you oatmeal to give it a smoother texture. The great things with oatmeal is you can add just about anything to you bowl, any kinds of fresh fruit, dried fruit or nuts you have around the house make great toppings.
For the protein shake – Protein shakes are a quick and easy way to get a nutritious breakfast in. If you have a high quality blender you can put tons of nutritious items in your shake and blend it up nice and smooth. My husband enjoys the protein shakes because he is usually rushing out the door to get to work and I just need to hand him his blender bottle with his shake in it and out the door he goes. Don’t worry we still kiss and hug and tell each other we love you before he is out the door :o)
I get my protein powder from Costco because I like the brand they have “CrioSport – 100% Whey Protein” and it seems to be a good price compared to other places I have checked. But buy a protein powder that you like and taste good…..or you won’t use it. This stuff taste great and it also packs 27 grams of protein per serving. I always get chocolate and vanilla. We usually make two different kinds of shakes – fruit & peanut butter. The peanut butter is a great one for kids if they love the taste of peanut butter. Here is my version of our Peanut Butter Protein Shake.

Peanut Butter Protein shake-

1 cup of milk or soy milk
1 scoop of chocolate protein powder
1 tablespoon of pure honey
2 tablespoons of flax seed
1 handful of frozen bananas – I freeze my bananas because they seem to have a better taste in the shakes when frozen and it also make the shake thicker.
1 handful of frozen strawberries or blueberries
1-2 tablespoons of natural peanut butter (us the natural with no added oil peanut butter. Adams Natural Peanut Butter is a good choice or Kirtland’s Natural Peanut Butter.
Dash or two of cinnamon

Blend all the ingredients together until smooth.

For the fruit shake you can basically use the last recipe but take out the peanut butter, Cinnamon, use vanilla protein powder instead of chocolate and add as many different kinds of fruits as you would like. Spinach is also a great vegetable to add to this shake. If you have kids you can call it “The Green Power Drink” or in my case “The Green Power Ranger Drink” If you are just making on serving a handful of spinach is enough.

There are SO many great healthy option you can make for breakfast. Expand you horizon from the boxed cereals and try something new!

Juice Cleanse

2012-02-08T08:36:00.000-08:00

Juicing has always been a big part of our household. We love to juice and usually have a freshly made juice in the evening with our dinner. Not only is it delicious but it is also a great way to get some extra added nutrition strait to your body. Our favorite juice in the evening usually is a beet, spinach, carrot, apple juice. If you decide to do a juice in the morning a great one to do is a grapefruit, orange, and ginger! Juicing is also a great way to get that added nutrition to your kids. My boys are still not a big fan of the veggie ones, but love to drink fruit juices with a little extra added veggies I sneak in. :o) The best part of all is you get them use to drinking those pure juices rather than the processed ones you can buy at the store. The more you expose them to the juices with the fresh fruits and veggies in it the more likely they are to like it throughout time....at least all of us moms hope for that. Carrots and cucumbers are great vegetable to add to the fruit juices for kids because they are not as strong tasting as some of the other veggies.
There are so many combinations of juices you can do. Each fruit and vegetable has different nutritional values and are good for so many different things. Research them to find out, like grapefruit is known to reduce cellulite…they say if you go on a grapefruit juice cleanse you can reduce the appearance of cellulite!!! Cucumbers are a great cleansing veggie and good for getting rid of acne….and it goes on and on with the healing power of fruits and veggies.
My husband recently just went on a weeklong juice cleanse. Due to the fact that life gets busy, work gets stressful and holiday eating has come and gone he definitely wasn’t feeling very healthy. He knew he wanted to do something to not only get motivated again but to also give him a little boost. He decided to go on a juice cleanse which basically consist of nothing but fresh juices during the day. A juice cleanse can be an incredible way to detoxify your body, lose weight, feel healthier and more energetic. This cleanse was GREAT for him, not only did it make him feel wonderful and energized again, but it made his skin look brighter and attitude seem it little more happier, loose some weight, detoxify his body and most of all give him that boost of motivation he needed. :o) At the end of the week he lost about 12 pounds, a lot of that is waste that has been stored in his bowels which is great to know he was getting rid of all those toxins.
A documentary that we watched awhile back about a man who went on a 60 day juice cleanse is a great to watch to see the impact that it can have on someone. It is called “Fat, Sick and Nearly Dead” Such a good documentary, if you have Netflix you can get it on the online steaming. It is amazing the transformation and change this man went through not only physically but mentally. It’s a MUST watch!

More breakdown on the juice fasting benefits:
• Purification
• Rejuvenation
• Resting of digestive organs
• Drug detoxification
• More restful sleep
• Better skin beautification
• Reduced allergies
• Anti-aging
• Clearer and sharper mind
• Mental clarity
• -help you lose weight fast,
• -cleanse toxins from your system,
• -increase your energy and
• -make you feel much more healthy overall.

Here are some website with information on juicing and juice cleanses I enjoy-
http://www.juicecleansenow.com/
http://myjuicecleanse.com/
http://www.theholykale.com/2012/01/recharge-the-thk-juice-detox/

Great website with recipe ideas-
http://juicerdetoxrecipes.com/

A healthy alternative to granola bars

2012-02-06T10:14:00.001-08:00

We all love snacks and especially granola bars. The only problem with these is they are usually full of tons of sugar, additives and preservatives. That is why I love Larabars because they have NO added sugar or any other yucky preservatives and additives. How I came about making these was about a year ago one of my sons was suffering from some health problems and we had to take almost everything out of his diet except for a few certain things. I then came upon LaraBars at the stores and was very excited to look at their ingredients and find that they were only made with 3-5 natural ingredients that he could have. These bars are not cheap though, so I found some cheat recipes and having been making them ever since. I actually usually make a big batch of a bunch of different flavors every 1-2 weeks. My husband will take some to work to have a healthy clean snack. After I make all my batches I wrap them in plastic wrap and put them in my freezer to preserve them, plus they taste great when frozen.
Here are a few recipes I use. I usually mess with the recipe a bit and add a few of my own things like flax seeds, honey and different nuts or other dried fruit. So takes these recipes but make it your own and it usually turns out great. One of my favorite bars are the Lemon Larabars….so good!

With all of these recipes you put all of the ingredients in the food processors and blend until everything is smooth and blended up and you have a nice consistency or it turns into a ball depending on which recipe you make. If you want your bars to have some chunks of dried fruit or any other ingredient put that ingredient in last then pulse the processor to mix the ingredient slightly in.
After you have mixed everything up, lay out some plastic wrap and put your desired amount into individual piles. Wrap each pile up and form into a rectangular granola bar. You can then put it in the fridge or freezer to make it last longer.

Lemon larabar

Ingredients
1/2 cup raw almonds
1/4 cup raw cashews
Juice of one lemon
Zest of one lemon
12 pitted date

Peanut butter larabar

Ingredients
1/2 cup chopped dates
1/3 cup dry roasted peanuts
Cashew Cookie Larabar

Cashew Cookie Larabar

Ingredients
1 cup medjool or other soft dates, pitted
1 cup cashews
1 tsp lemon juice (opt)
pinch sea salt (opt)

Chocolate Larabar

Ingredients
1/3 cup nuts(peanuts,cashews,almonds,walnuts..anything goes!)
1/2 cup chopped dates
1 tbsp unsweetened dark cocoa powder

Cherrie Larabar

Ingredients
1/4 cup chopped dates
1/4 cup dried cherries
1/3 cup almonds
1/8 tsp. cinnamon

Banana Bread Larabar

Ingredients:
• 1/4 cup dates
• 1/4 cup dried banana
• 1/3 cup raw almonds

Let's start again!

2012-02-06T09:29:00.001-08:00

I know it’s been awhile since I have posting absolutely anything on this blog, but I have wanted to take it up again just for my own self enjoyment and the fact that I love to talk and write about this stuff anyways.

One of my favorite things to do is take dishes that usually would not be the healthiest for you and turn them into a delicious and healthy meal. I am always up for trying some new recipe to so here are some recipes you might like.

Hamburgers are a regular occurrence at our house, no I do not make the greasy fatty one but some other very delouse ones instead. One of my favorites to try are black beans burgers. I have tried many different recipes for black bean burgers and this one came out great. I called it “Pineapple Teriyaki Avocado Burger” It was SOOO good! For the bun I use “Oroweat Sandwich Thins” These are great because they are ONLY 100 calories per bun and 5 grams of fiber, they also taste great. One the side I made some baked sweet potatoes fries with a side spinach salad. The grilled pineapple is what makes the hamburger great. I will usually cut up the pineapple into desired slices and put it on a George Foreman grill. I grill them until the dark black markes appear on the slices. Not only are they great on the hamburger but also on the side to eat too.

I also have a picture of a Salmon Burger which is also very delicious. I put everything that I would put on my Pineapple Burger but use salmon instead of the black bean burger. You can find any salmon recipe that you like and use that for you salmon then put the burger together. Usually a sweet salmon recipe is the best for the burgers. :o)
Here is the recipe for the burgers and fries-

Black Bean Burgers

Ingredients
• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs
Directions
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Tropical Baked Sweet Potato Fries

Ingredients
• 2 sweet potatoes, unpeeled
• 2 tablespoons olive oil, or as needed
• salt and ground black pepper
• 1 tablespoon sea salt
• 1 1/2 teaspoons grated lime zest
• 1/8 teaspoon chili powder
• 1/8 teaspoon paprika
• 1/8 teaspoon crushed red pepper flakes
• 1/4 cup chopped fresh cilantro
Directions
1. Place the sweet potatoes into a large pot and cover with water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, not mushy! Drain and allow to steam dry for a minute or two. Allow to cool, then slice each sweet potato into wedges. Arrange wedges on a baking sheet.
2. Preheat an oven to 400 degrees F (200 degrees C).
3. Brush the sweet potato wedges with olive oil, and lightly season with salt and pepper. Combine sea salt, lime zest, chili powder, paprika, and crushed red pepper flakes in a small bowl.
4. Bake in the preheated oven until golden brown on all sides, about 20 minutes. Plate and sprinkle with the seasoning mixture and cilantro immediately.

Eating healthy while on the road

2009-07-15T12:49:00.001-07:00

Like it is for many people once Summer hits you seem to be on the road more. As for me I have have been gone quite often this summer. One thing I have noticed that come with travel and trips is the struggle to stay and eat healthy. It can be a task to eat healthy while traveling, but it can be done. If you need to plan ahead and things will come easier. One of my struggles when I am on the road is I tend to snack on unhealthy stuff. It is easier to bring something with you instead of trying to find something healthy at the gas station when you stop. I usually like to pack a cooler full of healthy ready to eat snacks. Here are some examples- whole grain crackers and veggies to dip in hummus, fruit, fruit leather, nuts(just put them in small baggies so you don't over eat on the nuts), healthy yogurts, and veggie sandwiches. If you have little kids it is good to also feed them healthy snacks on the road because the last thing you want is to overload you kids on sugar while you are driving a long way. My kids love crackers, fruit, yogurt, fruit leather, and PB&J sandwiches. It is also important to drink plenty of water because it will keep you hydrated throughout the drive. Dehydration is not only bad for you but many times your body will take it as a sign of hunger instead of thirst. Make sure when you drink fluids it is water and not any drinks which are packed with sugar. Yes, you may need to make more stops but it will be better for you. The last thing we want when we are on vacation is to feel crummy and that is what eating unhealthy usually does to you. So try to plan ahead and eat healthier while on the road.

10 Foods to make you happy

2009-06-25T20:44:00.000-07:00

You know what makes me happy? FOOD! I love going out to eat and trying something new, I love baking something delicious......

I just love food. My happy food moment for the day is - tonight we went out and got sushi and it was delicious! Good thing I have some sense of moderation and I don't overindulge on eating it( yes, I do overindulge sometimes). I thought since I love food so much there has to be some food out there that actually makes you happy.....double the pleasure! I found this article and actually found it to be very interesting.

10 foods to make you happy

Feeling blue? Mung beans, lobster, turkey, asparagus, sunflower seeds, cottage cheese, pineapple, tofu, spinach and bananas could lift your spirits.
A diet high in tryptophan - an amino acid converted by the body into the feel-good chemical serotonin - can improve mood and wellbeing, pediatrician and natural health expert Caroline Longmore said.
The body cannot produce tryptophan so unless we get enough through our diets, we may suffer a deficiency, leading to low serotonin levels which are associated with mood disorders, anxiety, cravings and irritable bowel syndrome (IBS).
"Following a diet which contains foods rich in naturally occurring serotonin will improve your mood, leaving you energised and in a state of harmony and wellbeing," Dr Longmore said.
Mental health experts say while the theory behind tryptophans for improving mood is solid, its use by depressed patients has a chequered history in Australia.
Gordon Parker, from the Black Dog Institute, said tryptophan supplements were widely used before the 1990s but after a number of patients suffered serious side effects from a contaminated batch, they were temporarily taken off the market.
Professor Parker said while some patients strongly believed such supplements were beneficial, scientific evidence was lacking.
"I would say it's something that can be useful for some people but the quality control varies enormously," he said.
In her ebook The Serotonin Secret, Dr Longmore claims the best way to get optimum tryptophan levels is through a carefully devised eating plan. She rates dozens of foods for their levels of tryptophan.
Written with Australian-trained medical scientist and naturopath Katrin Hempel, the book has 50 recipes designed to solve serotonin imbalance without drugs. The concept works on the same principle as selective serotonin re-uptake inhibitors (SSRIs), such as popular antidepressant Prozac.
Britain's Food and Mood Project recommends eating chicken, sardines, turkey, salmon, fresh tuna, nuts and seeds to boost serotonin levels.levels.

You can still have your favorites

2009-06-11T11:30:00.000-07:00

We all have our favorite dishes that we just love to eat. I am sure that many of those dishes might not be the healthiest for you or might even be loaded with calories. Have you ever tried to make those dishes a little healthier than how you usually make it? You don't have to cut down on the taste, you just need to modify some of the ingredients. The other night I made one of my favorites.....Lasagna. My husband and I do not eat meat so I make whole wheat vegetable lasagna. It was delicious!!!!! My brother who is even a big meat eater chowed down on this baby. Like I said you don't need to cut out the taste. I used vegetable instead of greasy meat, whole wheat pasta instead of white pasta, and used 1/2 the amount of cheese compared to regular pasta plus I go with part-skim. Here is my recipe. Try it I'm sure you will enjoy!

Whole Wheat Vegetable Lasagna

1 package of whole wheat lasagna, I use Ronzoni Healthy Harvest

1 Tbsp Olive Oil

What ever kind of vegetables you want to put in your lasagna. I like squash,brocoli, carrots, eggplant, and spinach.

1 medium onion

3 cups of spaghetti sauce.

1/3 cup fresh parsley

1/3 cup water

4 cups Ricotta cheese, I use part skim ricotta cheese.

1 cup green onions

1/2-1 cup of mozzarella cheese.

Pre heat oven to 350 F. Cook the pasta. Heat oil over medium heat then add all your vegetables and onions, cook until tender. Stir in the pasta sauce and parsley, simmer for 5 minutes. While vegetables are cooking you can stir together the ricotta cheese and green onions. Using a 13x9 inch pan you will spread 1/3 of the sauce mixture on bottom of pan. Put pasta on top to cover. Spread 1/2 cheese mixture of pasta. Put pasta on cheese to cover. Repeat until you have reached the amount you want. Sprinkle mozzarella cheese on top, cover with foil. Bake 40-45 minutes.

20 ways to burn 200 calories

2009-06-02T10:48:00.000-07:00

I am always up for burning some extra calories during my day. Even more now since swimsuit season is upon us. There are so many little things we can do through out our day to rev up our metabolism and burn some extra calories. I read an article this mourning that talked about 20 ways to burn 200 calories. It has some good ideas. Here are the 20-

Playtime!
Video games like Nintendo Wii let you exercise more than your thumbs. It gets you up off the couch and sweating!
50 minutes = 200 calories burned

Hop to It
Grab a jump rope and make like a kid! Wear good cushioned shoes and use a steady hard surface.
10-15 minutes = 200 calories burned

Tee Off
Hit the links at your local golf course. Walking and pulling (or carrying) your own clubs is great exercise!
50 minutes = 210 calories burned

Lather Up
Wash your car by hand. Get out the vacuum, hose, bucket, and sponge for a detailed cleaning.
40 minutes = 216 calories burned

Fitness Buddy
Take the dog for a walk, and try to maintain a brisk (about 4 mph) pace. Fido needs exercise, too!
25 minutes = 190 calories burned

Get Served
Call up a friend for a friendly game of racquetball or tennis. This is a good opportunity to catch up while you get fit! You don’t have to be a pro to have fun!
25 minutes = 218 calories burned

Redesign
Get off the couch and move it for a whole new look. All that lifting, tugging, pushing, and pulling adds up.
25 minutes = 210 calories burned

Keep Climbing
Head for the Stairmaster at the gym, stadium steps at a local school, or staircase at your office to burn mega calories. Try to accumulate several minutes over the course of a day.
30 minutes = 216 calories burned

Strike Out
This is a great opportunity to do something active and fun as a family instead of camping in front of the television.
60 minutes = 200 calories burned

Spin Cycle
Do your best Lance Armstrong imitation. Get your bike out for a few trips around the block or head to your local bike trail. A 10-12 mph pace is moderate for most people, but you'll burn more calories going uphill and/or faster.
30 minutes = 210 calories

Add Color
Add a fresh coat of paint to your favorite room to burn calories while you cross off your to-do list!
40 minutes = 208 calories burned

Lawn Care
Mow the lawn the old-fashioned way. Get out your push mower and trim the edges when you're done.
40 minutes = 215 calories burned

Take the Plunge
You don't have to be Michael Phelps or Dara Torres to benefit from swimming. Alternate your strokes and you can even jog, lane walk, or tread water, too!
30 minutes = 215 calories burned

Get Organized
Clean out the garage. You've put it off for too long, and you know it needs it--so why not use it as an excuse to burn some calories!
25 minutes = 210 calories burned

Basic Training
Create your own boot camp with exercise stations such as jumping rope, pushups, jumping jacks, crunches, squat thrusts, and jogging in place. Spend 2 minutes at each station and repeat 3 times.
30 minutes = 200 calories burned

Garden
Beautify your yard. Weed the flower beds. Spread some mulch. Trim the hedges. Plant some flowers. Work in the yard for 45 minutes and love the improvements. No yard? Help an elderly person in a neighborhood; it will be good for you both!
55 minutes = 205 calories burned

Get Groovy
Turn on your favorite tunes and make your living room a dance hall. If you have a partner, great! If not, it just gives you more room to get down!
40 minutes = 216 calories burned

Shoot & Score
Friendly gatherings don’t always have to be around the table! Call some friends for a quick game of half or full court basketball.
20 minutes = 192 calories burned

Tread Lightly
Hop on the treadmill (or head outdoors) for a quick jog at about a 5 mph pace.
20 minutes = 192 calories burned

Tidy Up
This one job seems to never end, but break out the broom, vacuum cleaner, and cleaning products. Make it a goal to keep moving and finish as quickly as possible to ensure your heart rate gets up!
40 minutes = 216 calories burned

Nutrition for your skin

2009-05-31T05:47:00.000-07:00

Did you know that you can help you skin look and feel more beautiful by the food you eat? If not...now you know. It is important for each of us to eat the right nutrients to keep our skin hydrated and prevent aging. here are some tips on what you can do to help you skin everyday.

Drink plenty of water. While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Drink pure clean water, try to avoid getting you water count from juices and soda. Aim for six to eight glasses every day.

Eat berries. Strawberries, blueberries, and blackberries. These berries contain polyphenols, which have anti-inflammatory properties that protect and benefit the skin’s overall health. Enjoy one or two cups per day.

Avoid simple carbohydrates. Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.

Nourish your skin. Eating healthy foods can protect, repair, and slow the aging process.

Look at this chart below, it has the top 10 nutrients that provide beauty benefits. Print this chart out and put it somewhere you can see it everyday, like on your fridge. It will help you not only eat healthier but choose food that benefit you skin also.

Nutrient

Vitamin A

Beauty Benefits
Keeps skin soft and supple.

Repairs skin cells and tissue.

May help with acne control.

Food Sources
yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese

Nutrient
Vitamin C

Beauty Benefits
Helps counter the effects of sun damage, smoking exposure, and pollution.

Assists in collagen production, giving skin strength and elasticity.

Food Sources
broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark-green leafy vegetables

Nutrient
Vitamin E

Beauty Benefits
Helps counter the effects of sun damage, smoking exposure, and pollution.
Improves skin texture and helps prevent wrinkles.

Food Sources
almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark-green leafy vegetables

Nutrient
Biotin

Beauty Benefits
Helps produce nails, skin, and hair cells.
Deficiency can cause dermatitis and hair loss.

Food Sources
cooked eggs, rice bran, nuts, wheat germ, meats, oatmeal

Nutrient
Niacin

Beauty Benefits
Smoothes dry, flaky skin.

Food Sources
meats, pork, poultry, fish, legumes

Nutrient
Selenium

Beauty Benefits
May help prevent skin cancer.
Helps counter the effects of sun damage, smoking exposure and pollution.
Produces healthy skin cells.

Food Sources
whole-grain products, seafood, meats, eggs

Nutrient
Copper

Beauty Benefits
Forms elastic fibers that support the skin structure.

Food Sources
meats, nuts, seafood, dried beans and peas

Nutrient
Zinc

Beauty Benefits
Can help control oil production and reduce acne lesions.
A deficiency can bring on acne.

Food Sources
wheat germ, meat, poultry, legumes, fish and seafood, whole grains, eggs

Nutrient
Essential Fatty Acids

Beauty Benefits
Helps produce the skin’s healthy, natural oil barrier.
Lubricates skin.
A deficiency can result in white heads and inflammation.

Food Sources
cold water fish, salmon, sardines, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts

Nutrient
Antioxidants

Beauty Benefits
Anti-inflammatory properties protect the membranes of skin cells.

Food Sources
green tea, blueberries, blackberries, strawberries

WHO makes you happy

2009-05-28T17:06:00.000-07:00

I want us to all look at our lives and think of WHO as in people makes you happy. Now that you have someone in mind think of how many times you have told them how much you appreciate, love or even thanked them for making you happy. If you don't do it very often...you need to. I think showing someone that you appreciate or love them not only makes them feel loved and happy but in turn also makes you feel happy. Now, who makes me happy...... my family. If anyone in my family is reading this they will know what I mean when I say "Thank you for being there for me this last week. you are the best and you make me happy." So go out there and tell someone how happy they make you. I am sure it will put a smile on both of your faces. :O)

Is it a Myth?

2009-05-20T11:48:00.000-07:00

I read this article this mourning and thought I would post it on my blog because I think it has some good information in it. It talks about some of the main myths that are often thought to be true with exercise. Read it and you might be surprised with some of them or might already know about each one.

Top 6 Fitness Myths and Truths
Don't Believe These Tall Tales!
-- By Jen Mueller, Certified Personal Trainer

This time of year is all about starting fresh—new goals, solid plans, better habits. You probably have a new exercise routine to help you reach your weight loss and fitness goals. Along the way, whether in the gym, reading the latest books, or talking with your friends, you’ll hear a lot of advice about exercise—not all of which is true.

There are several common misconceptions about exercise and weight loss, but don’t let yourself be fooled! Here are the Top 6 Fitness Myths and the Truths that debunk them:

Myth #1: You can take weight off of specific body parts by doing exercises that target those areas.

Truth: This concept is called "spot training" and unfortunately, it doesn’t burn fat. When you lose weight, you are unable to choose the area in which the reduction will occur. Your body predetermines which fat stores it will use. For example, doing sit-ups will strengthen you abs but will not take the fat off of your stomach. Similarly, an activity like running burns fat all over your body, not just your legs. You can, however, compliment a balanced exercise program with a selection of weight training exercises to gradually lose weight and tone the body.

Myth #2: Women who lift weights will bulk up.

Truth: While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too!

Myth #3: If you can’t exercise hard and often, there’s really no point.

Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don’t have 30 minutes in your day to exercise, try splitting it up into 10-minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple things you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push ups, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Myth #4: Performing abdominal exercises will give you a flat stomach.

Truth: This is similar to Myth #1 above. The fact is, the only way to get a flat stomach is to strip away the fat around the midsection. This is accomplished by doing cardio/aerobic exercise (to burn calories), strength training (to increase metabolism) and following a proper diet. Abdominal exercises will help to build muscle in your midsection, but you will never see the muscle definition unless the fat in this area is stripped away.

Myth #5: You will burn more fat if you exercise longer at a lower intensity.

Truth: The most important factor in exercise and weight control is not the percentage of fat calories burned, but the total calories burned during the activity. The faster you walk, bike or swim, for example, the more calories you use per minute. Although you will be burning fewer "fat calories", you will be burning more total calories, and in turn, will lose more weight.

Myth #6: No pain, no gain!

Truth: Exercise should not be painful! At the height of your workout, you should be sweating and breathing hard. You should not be so out of breath that you cannot answer a question, but should not be so comfortable that you can carry on a full conversation. That’s how you know you are working at a good level. It’s important to distinguish between muscle fatigue (feeling "the burn") and muscle/joint pain (sharp and uncomfortable pain during movement). Pain is your body’s way of telling you that you’re doing something wrong. Listen to your body. If it’s painful, stop!

There’s a lot of fitness information out there- some reliable, some not. The important thing is to ask questions. If you don’t understand something or question the source, ask a qualified fitness professional for their advice. Sticking to the truths of these myths will keep you healthy, injury-free, and on track to meeting your fitness goals.

Bring on the Super Foods

2009-05-18T09:30:00.000-07:00

We should all add some more Super Foods to our diet. Super Food you may ask......what is that? These foods benefit your body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
Here is a list of many different super foods. With so many choices you are sure to be able to had many of them to you meals and snacks during the day. Bring on the super Foods! My goal for you is to add at least 4 new super foods to your diet this week.

Vegetables

Asparagus
Avocados
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Collard greens
Crimini mushrooms
Cucumbers
Eggplant
Garlic
Green beans
Kale
Mustard greens
Onions
Peas
Portobello mushrooms
Potatoes
Rainbow chard
Romaine lettuce
Shiitake mushrooms
Spinach
Summer squash
Sweet potatoes
Swiss chard
Tomatoes
Turnip greens
Winter squash
Yams

Calcium-Rich Foods

Almond milk
Cheese, low fat
Cottage cheese, low fat
Milk, skim or 1%
Orange juice with calcium
Rice milk
Soy milk
Yogurt with active cultures, low fat

Fruits

Apples
Apricots
Bananas
Black olives
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Figs
Grapefruit
Grapes
Honeydew melon
Kiwifruit
Lemons
Limes
Nectarines
Oranges
Papaya
Peaches
Pears
Pineapple
Plums
Prunes
Raisins
Raspberries
Strawberries
Watermelon

Grains

Amaranth
Arborio rice
Barley
Brown rice
Buckwheat
Bulgur
Corn
Jasmine
Millet
Oats
Quinoa
Rye
Spelt
Triticale
Wheat berries
Whole grain breads, cereal, pasta
Whole wheat breads, cereal, pasta
Wild Rice Proteins

Almonds
Beef, lean
Black beans
Cashews
Chicken, skinless
Chickpeas
Egg whites
Eggs
Fish, unbreaded
Flaxseed
Garbanzo beans
Hemp seeds
Hummus
Kidney beans
Lima beans
Lentils
Miso
Navy beans
Nuts
Peanut butter, natural
Peanuts
Pinto beans
Pork, lean
Pumpkin seeds
Salmon, canned or fresh
Seafood, unbreaded
Sesame seeds
Soybeans
Sunflower seeds
Tahini
Tempeh
Tofu
Tuna, canned or fresh
Turkey, skinless
Veggie burgers
Walnuts
Wild game, skinless

Miscellaneous

Canola oil
Dark chocolate
Green tea
Olive oil

What are you having for breakfast?

2009-05-15T07:52:00.000-07:00

What are you having for breakfast? I am sure that many of you out there are filling your breakfast bowl full of quick and easy boxed cereal. Now, how many of you have actually looked at the nutritional label of that cereal? Yikes, some of them can be scary with the very little whole grains, fiber and added sugar in the one little serving. Have you also ever poured yourself of bowl of cereal and then measured out how many serving that bowl is…….it is astonishing that the bowl you just poured can be anywhere from 2-4 servings. If you are trying to be healthy it is important to get a nutritional breakfast in every morning. As for me and my family the only kind of cereal we have in my house is Cheerios….usually used for snackies for the kids. In the mornings we either have a protein shake or oatmeal. The kids love both of these. For the protein shake we add chocolate/vanilla protein powder, fruit, flax seed, ice and 1 cup of milk. For the oatmeal we add fruit and protein powder to give it some added nutrition plus a little extra vanilla taste. Many of you may think of oatmeal as a bland tasting meal. Have fun with it add some spices like cinnamon or fruit to give it some extra flavor. Fruit is also a great nutritional breakfast. Slice up a bunch of fruit and add it to some healthy yogurt. If you are a breakfast cereal fan make sure you are eating the ones that actually have some nutrition in it. Look for cereals that are high in fiber (The recommended intake of fiber is 25 g per day; therefore choose breakfast cereals with at least 5 g of fiber per serving) and low in sugars (6 grams or less per serving). Plus use a small bowl so you are not overindulging on the amount of servings you are having.
Here is a list I found of cereals to eat and cereals not to eat.

Recommended: Cereals made with all or mostly Whole Grains
(No trans fats, little or no added sugars; but check the list of ingredients -- recipes can change.)

Cheerios - General Mills
Chex, Wheat or Multi Grain - General Mills
Grape Nuts - Post
Grape Nut Flakes - Post
Great Grains, all varieties - Post
Healthy Choice Mueslix - Kelloggs
Healthy Choice Almond Crunch with Raisins - Kelloggs
Healthy Choice Low Fat Granola - Kelloggs
Healthy Choice Toasted Brown Sugar Squares - Kelloggs
Kashi (all varieties) - Kashi Company
Life - Quaker
Mini-Wheats, all varieties - Kelloggs
Muesli - Familia
Nutri-Grain, all varieties - Kelloggs
Oatmeal Crisp, all varieties - General Mills
Oatmeal Squares - Quaker
Organic Healthy Fiber Multigrain Flakes - Health Valley
Puffed Wheat - Quaker and others
Shredded Wheat, all varieties and sizes - Post and others
Smart Start - Kelloggs
South Beach Diet Toasted Wheats
Total - General Mills
Uncle Sam - U.S. Mills
Weetabix
Wheaties - General Mills
Barbara's, Cascadian Farm, Mother's, Nature's Promise and other smaller brands that specialize in "healthful" cereals (but always check the list of ingredients).

Recommended: All Bran or High Bran Cereals
(no trans fats, little or no added sugars. )

100% Bran - Post
All Bran, all varieties - Kelloggs
Bran Flakes - Post
Chex, Multi-Bran - General Mills
Complete Wheat Bran Flakes - Kelloggs
Complete Oat Bran Flakes - Kelloggs
Cracklin' Oat Bran - Kelloggs
Crunchy Corn Bran - Quaker
Fiber 7 Flakes - Health Valley
Fiber One - General Mills
Fruit & Bran - Post
Granola, Low Fat - Kelloggs
Oat Bran - Quaker
Oat Bran Flakes - Health Valley
Oat Bran Flakes with Raisins - Health Valley
Organic Bran with Raisins - Health Valley
Raisin Bran - Kelloggs
Raisin Bran Flakes - Health Valley
Raisin Bran, Whole Grain Wheat - Post
Raisin Nut Bran - General Mills
Shredded Wheat 'n' Bran - Post
Total, Raisin Bran - General Mills
Weight Watchers Flakes 'n' Fiber
100% Natural Granola - Quaker

Not Recommended - Cereals that STILL Contain Partially Hydrogenated Oils (Trans Fats)
These cereals also are primarily refined grains and are high in added sugars.

Basic Four - General Mills
Chocolate Peanut Butter Pops - Kelloggs
Cocoa Krispies - Kelloggs
Corn Pops - Kelloggs
Froot Loops - Kelloggs
Mini-Swirlz - Kelloggs
Smacks - Kelloggs

Not Recommended - Cereals Made from Refined Grains
Many of these also contain a lot of added sugar

Apple Jacks - Kelloggs
Cap'n Crunch, all varieties - Quaker
Chex, Rice or Corn - General Mills
Cocoa Frosted Flakes - Kelloggs
Cocoa Blasts - Quaker
Cocoa Pebbles - Post
Cocoa Puffs - General Mills
Cookie Crisp/Chocolate Chip - General Mills
Corn Pops - Kelloggs
Corn Flakes - Kelloggs and others
Count Chocula - General Mills
Crispix - Kelloggs
Frosted Flakes - Kelloggs
Fruity Pebbles - Post
Honey Bunches of Oats - Post
Honey Comb - Post
Honey Nut Clusters - General Mills
Kix - General Mills
Lucky Charms - General Mills
Product 19 - Kelloggs
Puffed Rice - Quaker
Reese's Peanut Butter Puffs - General Mills
Rice Krispies, all varieties - Kelloggs
Special K - Kelloggs
Total Corn Flakes - General Mills

Most of all make breakfast healthy, yummy and fun. There is more to breakfast than just cereals.

Beautiful Morning

2009-05-14T13:19:00.000-07:00

Have you ever watched the sun rise over the mountains? If you haven't.......do it! Watch while exercising too, it makes it even better. On my run this morning I was able to see a beautiful sunrise. I was running along a path which has a great view of the mountains. I may sound silly but as I ran and saw the sunrise I was filled with so much joy. The gorgeous pinks, purples, and blue was amazing. Seeing beautiful things in nature brings me joy. Wake up early this week to watch the sunrise and make it even better by exercising while watching it too. Go for a morning walk or jog. Start your morning right with a little fitness and joy.

Change it up

2009-05-13T14:25:00.000-07:00

Have any of you ever reached a weight loss plateau? You just can’t seem to loose those last 5 or 10 pounds or you may feel like you are not getting any further in your effort to get more in shape. This may happen because you are doing the same work out again and again. It is important to add some variety to your workouts. I have been running for years, 14 years actually and that is all I have done. I have added some weigh lifting work outs here and there but not enough to do anything. For the past couple of months I have really been trying to get my body in better shape and become healthier. I have added a bunch of new workouts and I have noticed a difference. I am using muscle that I don’t usually use. I also started taking cycling and yoga classes. I have noticed difference in my body. Those cycling classes work my butt like no other! I also enjoy doing something different. It is good to add some new routines to your exercise because it keeps things new and fun. Here are a couple of moves I have been trying that should help tone your lower body and get you ready for swimsuit season.

Single-Leg Circle

Works abs, hips, inner and outer thighs, hamstrings
Lie with right leg on the mat and left leg extended toward ceiling; keep arms at sides with palms pressing down into mat. Point left foot, reaching out with toes, and rotate the leg slightly outward.
Inhale and trace a circle on the ceiling with your left leg, moving the entire leg but keeping hips still (don't lift left hip off floor).
Circle 5 times clockwise, then repeat in a counter-clockwise direction. Switch legs and repeat.

The Hundred

Works abs, inner thighs
Lie on floor with knees bent above hips (not shown), arms by sides, palms down. Exhale and raise head and shoulders off mat, curling chin toward chest while extending arms and legs; keep lower back pressed into floor and pull abs toward your spine (keep them engaged throughout the workout). Vigorously pump arms about 6 inches up and down, reaching through your fingertips. Inhale for 5 pumps, then exhale for 5. Do 100 pumps, or 10 full breaths

Single-Leg Stretch

Works abs, obliques
Lie on center of mat with knees bent toward chest. Lift head, neck and shoulders, curling chin toward chest. Inhale as you draw left knee toward chest, placing left hand on left ankle and right hand on left knee. Extend right leg about 45 degrees to floor. Continuing to inhale, switch legs and arms, extending left leg while hugging right leg toward chest. Repeat, exhaling for 2 counts. Do 5 to 10 reps per side.

Side Kicks Front

Works abs, butt
Lie on your left side at the back edge of the mat, cradling your head in your left hand with elbow bent. Keep right hand on the mat just in front of your waist. Bring your legs 45 degrees in front of your body. Lift right leg to hip height; inhale while kicking right foot forward, keeping foot flexed and hips stacked. Exhale as you bring right leg back, reaching through your toes and bringing it just slightly behind your body, as far as your hips will allow without rocking. Do 5 to 10 sets; switch sides and repeat.

Feeling happy each day

2009-05-13T13:47:00.000-07:00

We should all try to do at least one thing a day that makes us happy. Everyone needs a little boost of joy each day. Think of something that makes you happy and try to do it everyday or each day think of something new that makes you happy. As for me I thought of two things that make me happy one that I can do everyday and one I can do every once and awhile.
1- Running in the mountain. I love to get out into nature and run through the mountains. There is something about feeling the cool breeze on your face that brings a smile to my face. I also love the fact that I am out running up those hills. I love a challenge and running up mountains is always a challenge for me.
2- This is one I can do everyday. Hearing the sound of my baby laugh. I love to hear my boys laugh. The sound of that adorable little laughter always brings a smile to my face.
There are many other things that make me happy. I have been trying to focus on those lately. I think it is important to fill your life full of happiness and focusing on those things instead of dwelling on any sadness that may be in your life.
My goal for anyone who is reading this is to try to do something each day that makes you smile, laugh or brings joy into your life. It will make a difference in your day.