Our mantra for a rich and fulfilling life is simple. “All you need, darlings, are just three things: someone to love, something to do and something to look forward to.”
I've been a fan of Dr. Amen since I saw him in PBS a few years ago. He has a lot of great things to say about health in general and how brain health relates to total physical health. I love his website and would recommend that everyone visit it and take his "Test for Your Brain Type" test. Pretty insightful stuff!!
Dr. Daniel Amen’s latest ‘Change Your Brain, Change Your Body: Use Your Brain to Get and Keep the Body You Have Always Wanted’ is less of the traditional folksy-health wisdom, as much as it is a consumer facing scientific study of exactly how the brain works to insure (or debilitate) the quest for better health. Though example after example, using neurological testing and imaging, Amen explains his basic premise ‘when your brain works right, your body looks and feels better. When your brain is troubled, you have trouble with how you look and feel.’ In his 372 page manifesto, Amen revels his formula for health improvement and ‘brain-boosting’ via everything from hormonal therapy, exercise, diet (brain food) and more – complete with action steps and tracking journals – to create positive effects in addressing conditions like chronic stress, Alzheimer’s, Parkinson’s, brain trauma, lack of sleep, personal energy and much more. While Amen appears to have the solution for every disease, he at least offers a comprehensive plan for combating most major preventable diseases with a wide variety of methods that may have the effect of eliminating or at least inhibiting the onset of such maladies. Beyond this book, Amen has a long series of books (‘Magnificent Mind at Any Age,’ ‘Change Your Brain, Change Your Life’) that cover similar and related subjects. He also runs four regional clinics as well as a website (amenclinics.com) that features more advice plus a series of 3-D brain spect images revealing the effects of his treatments.
Definitely worth the read!!
Monday
It's been so hot around here!!! And our AC doesn't work that great, so I've been trying to figure out new ways to cook things so that I don't have to turn on our oven. That, and our oven doesn't work that well either. I've had to get pretty creative!!
I LOVE waffles and I've discovered that there are lots of other things you can cook with a waffle iron!!
I was craving Banana Bread so bad the other day, so I thought I'd give it a try on the waffle iron...it turned out perfectly!!
Try it today!! You'll LOVE it!
Waffle Iron Banana Bread
1/2 cup melted butter
3 over ripe bananas
1 cup sugar
2 eggs
1 1/2 cups flour
1/2 teaspoon salt
1 teaspoon baking soda
Preheat waffle iron and spray with non stick cooking spray.
Melt butter and set aside to cool.
In mixing bowl, mash bananas well. Beat sugar and eggs.
Combine flour, salt, and soda. Add gradually to sugar mixture.
Pour in melted butter and mix well.
Pour banana bread batter into waffle iron as you would a waffle.
You'll have fresh banana bread in minutes!!
Frost with Cream Cheese Frosting for fun!!
Have you heard of Quinoa?? I just discovered it! We ate it at girls camp last week as a substitution to oatmeal. They served it warm and offered brown sugar on the side. It has a different taste, but after a while I found that I actually enjoy it!
I've been doing some research and this is what I've found:
Quinoa (pronounced keen-wa), is a grain that comes from the Andes Mountains of South America. Quinoa's origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization. Quinoa was known then, and still is known, with respect, as the mother grain. We call it the "Supergrain of the Future."
Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.
Quinoa's protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal ... similar to milk!
Quinoa's protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of, other grains (which are low in lysine), or soy (which is low in methionine and cystine).
Besides its unique protein, quinoa also provides starch, sugars, oil (high in essential linoleic acid), fiber, minerals, and vitamins.
Quinoa is light, tasty, and easy to digest. It is not sticky or heavy like most other grains, and it has a delicious flavor all its own.
Quick and Simple to Prepare
A whole-grain dish of quinoa takes just 15 minutes.
Versatile
Quinoa can be substituted for almost any grain in almost any recipe. It looks and tastes great on its own, or in any dish from soup to salad.
Perfect for Summertime
Many people eat grains only during the colder months, but quinoa's lightness combined with its versatility in cold dishes like salads and desserts makes it an ideal source of good summertime nutrition.
Kids love it!
Quinoa is an excellent source of nutrition for infants and children.
Cool Things About Quinoa
* It’s an American food. Nobody had to cross an ocean and bring it back. In fact, it still grows wild in on the slopes of the Andes.
* Quinoa’s natural defense against hungry birds looking for a cheap snack is to coat their tasty seeds with saponins. Saponins are bitter, and they get foamy if you shake them up in water. Soap. Yum! Anyway, in order to make quinoa palatable, smart humans learned to soak the quinoa in several changes of water before using. In modern times, bored food scientists decided to create a hybrid low in saponins. They succeeded, and in one season, the birds ate ALL the quinoa. Ha!
* It is nutritionally complete. Quinoa has the highest percentage of protein of all grains–18-20%. It also is a complete protein, containing all the amino acids humans need. The Incas called it the “Mother of All Grains,” and it was their second most important food source, behind potatoes.
Here's some recipes to try!
Basic Recipe
This light and wholesome grain may be prepared quickly and easily with this basic method. 2 cups water 1 cup quinoa
Place quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes).
You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes 3 cups.
Hot Breakfast Cereal
Bring 2 cups water to a boil, add 1 cup quinoa, reduce heat, simmer 5 minutes. Add 1/2 cup thinly sliced apples, 1/3 cup raisins, 1/2 tsp cinnamon and simmer until water is absorbed. Serve with milk or cream and sweeten to taste with honey or brown sugar.
Quinoa Vegetable Soup
4 cups water
2 cloves garlic, chopped
¼ cup quinoa
1 Tbs safflower oil
½ cup carrots, diced
½ cup tomatoes, chopped
¼ cup celery, diced
½ cup cabbage, chopped
2 Tbs onions, chopped
1 tsp salt
¼ cup green pepper, diced parsley, chopped
Sauté quinoa, carrots, celery, onions, green pepper and garlic in oil until golden brown. Add water, tomatoes and cabbage and bring to a boil. Simmer 20 to 30 minutes or until tender. Season to taste and garnish with parsley. Serves 4-6. This is a very basic recipe for quinoa vegetable soup. For variations try adding some of your other favorite vegetables, chopped and sautéed. Quinoa can be a welcome addition to just about any type of soup.
Just a quick reminder to be good to you!! It's summer. Life is good! Make yourself a priority and get and stay healthy.
Use these 3 tips to feel great!
1. Eat Well. Don't skip breakfast! Start your day of right with a fruit smoothie! Add a scoop of Shakeology!
Other ideas for breakfast: an omelet with fresh peppers, onions, and tomatoes, a whole wheat pancake or waffle topped with fruit, or some whole-grain cereal topped with fruit.
For Lunch try: a salad, a sandwich with whole wheat bread, sliced turkey, and lots of fresh veggies, a vegetable soup, or a veggie pizza. Have you tried the ones at Papa Murphey's? The delite pizzas are lower in calories and yummy!!
For Dinner: a vegetable lasagna, stir-fried vegetables with meat and rice, pasta tossed with vegetables and grilled chicken, BBQ chicken with fresh fruit and vegetables.
Take advantage of the fresh fruit and vegetables that summer has to offer and make sure you are getting 5 servings a day!
2. Exercise for at least 30 minutes a day!! Summer is a great time to get out and enjoy this beautiful world. Go for a nice walk, swim, go on a hike with friends, get that bike out and go for a ride!! Turbo Fire just came out and has some awesome quick workouts for when you're in a time crunch. Intensity can make up for time!
3. Get enough sleep! 7-8 hours a night...this is the biggest one to forget about...make sleep a priority...it will make you function better in the long run!
Enjoy these summer months and have fun! Lovinthelivin!!!
I'm so excited for the chance that I have at being featured on http://www.mygiveawaytoday.com/! It's the coolest site and it's fun to share my new finds with all of you! My sister-in-law, Syrissa and I started on the Shakeology program and we're having great success with it!
Several years ago, when my mom was having some chest pain and ended up in the Emergency Room undergoing heart surgery, it made me realize that none of us are exempt from heart disease and that I needed to do a better job at taking care of myself. I needed to eat better and exercise more. I’ve been on the lookout for a system that worked for me and I found it!! When I find something that I love I have to share!
Shakeology is a patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.
At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
In an independent study, here's what the doctor observed about the participants:
They reduced oxidative stress, a risk factor for degenerative diseases, by as much as 90%.
They lowered their total cholesterol levels by an average of 30% and their "bad" cholesterol levels by an average of 38%.
They reduced their cardiovascular risk factors by an average of 24%.
See my favorite recipes in the page up above: What I LOVE: My Favorite Shakeology Recipes!
* Discount of the Day:
For the discount of the day: When you sign up to be a Beachbody coach, you get a 25% discount on all Beachbody products, including Shakeology. The sign-up fee is $39.95, but for the month of July, I’ll reimburse the coach sign-up fee for anyone who signs up to be a coach and trys The Shakeology Program for 3 months.
* Give Away is open only to those who live in the U.S.
If you've tried Turbo Jam, you'll LOVE Turbo Fire! It's Turbo Jam on steroids! It's intense, but super fun!
Talk about major cardio training!!
For your body to be in the best health possible, you need at least 30 minutes of exercise a day. I've found that this is an amazing program that challenges me. I love the class schedule that comes with the program and the food guide is top notch!!
It's no secret that Chalene Johnson is one of my favorite workout gurus. Her workouts are a blast! I've just ordered my copy of Turbo Fire and I'm excited to give it a try...I'll post before and after results in 12 weeks!!!
Here's the low-down of the program:
TurboFire is the intense new cardio conditioning program from fitness innovator Chalene Johnson. She'll help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio does. And with more than 20 smoking-hot music remixes, TurboFire will pick you up and push you past your limits.
Chalene's New to Class option also gives you the breakdown on how to do each move with the right form.
So forget the excuses. Forget the gym. Now the hottest classes in Southern California come to you.
Chalene Johnson's TurboFire includes 12 workouts on 11 DVDs:
The number in each title designates the class length.
Get Fired Up
Chalene guides you through the program to help you get the best results.
Fire 30 Class/Stretch 10 Class
Throw smoking-hot hooks and make big leaps to the bass of "Give Up the Funk."
HIIT 15 Class/Stretch 10 Class
Dial it up for your first High Intensity Interval Training (HIIT) class.
Fire 55 EZ Class/Stretch 10 Class
Don't let EZ fool you, because you'll be sweating to "Dazzey Dukes."
Core 20 Class/Stretch 40 Class/Stretch 10 Class
Chalene's most popular class targets your tummy with moves that deliver incredible abs.
Fire 45 Class/Stretch 10 Class
Kick, dance, and punch your way into shape to the beat of "Wiggle It."
HIIT 20 Class/Stretch 10 Class
"Turn This Mutha Out" with 7 sizzling fire drills in 20 minutes.
Fire 45 EZ Class/Stretch 10 Class
Take a break from the fire drills, but not the fire, as you sweat to "In the Ayer."
HIIT 25 Class/Stretch 10 Class
Here are 25 minutes of your most intense fire drills yet with Chalene.
Sculpt 30 Class/Tone 30 Class
Develop shapely muscles with Chalene's challenging resistance classes.
Stretch 40 Class/Stretch 10 Class
Increase your flexibility and lengthen your muscles for a long, lean look.
Plus you get these TurboFire support tools:
Turn Up the Burn Fitness Guide
Get more in the know about HIIT and why TurboFire really works.
TurboFire Class Schedule
We've taken the guesswork out of working out so you can get the best results.
TurboFire Lower Body Band
Add definition and build long, lean muscles with this body-sculpting band.
And 3 FREE gifts to help you succeed:
Fuel the Fire Nutrition Guide
Maintain high energy while you train with easy-to-prepare snacks and recipes.
5-Day Inferno Plan
See how you can lose up to 10 pounds in 5 days.
24/7 Online Support
Stay motivated with easy access to fitness experts, friends, and live chats with Chalene.
30-Day Money-Back Guarantee
You have 30 days to try TurboFire for yourself. If you don't get the results you want, simply call Customer Service to return it within 30 days for a full refund of the purchase price (less s&h)—no questions asked. But keep the Fuel the Fire Nutrition Guide and 5-Day Inferno Plan as Chalene's gifts.
The Best Nutrition in the World is Now Affordable!
Which would you rather do? Take 38 supplements every day that will cost you over $483.12 every month, or one scoop each day of a great tasting meal replacement shake that will cost you just $119.95 per month (just $4 a day - like orange juice and bagel, but WAY better for you) - SHAKEOLOGY! And, we could not find 8 additional ingredients that are in Shakeology. Note: This is a close approximation as to everything in Shakeology and the supplements shown here.
My mom is a great influence on my life in a million ways. Growing up, health and nutrition was a big deal in our family. Maybe my mom was trying to help us avoid our dad's bad eating habits (although, I have to admit, I still ended up with my fair share...I have a hard time eating vegetables and I love ice cream....) But my mom still served us healthy meals and exercise was apart of her daily routine. I grew up doing exercises videos with my mom like The Firm (which I still LOVE), Denise Austen, and Kathy Smith. I may have tried every exercise program in existence!! I've done the gym thing (and LOVE spinning classes), but right now, working out at home fits in with my lifestyle. I LOVE The Beachbody workouts, specifically the ones created by Chalene Johnson because I have so much fun with her workouts.
I think I have undiagnosed Adult ADD, and to avoid burnout, I can never do the same workout every day. I have to mix things up and try new things. That's why the Beachbody Showcase Pack was the perfect thing for me. Plus it's fun to try them all!
I got my showcase pack last year and I've had an absolute blast going over all of the different programs and trying the new workouts. Six of Beachbody's most popular programs are included in the showcase pack, along with three super bands and a squishy ball. Hip Hop Abs, Turbo Jam, P90X, Power 90, Slim in 6, and Yoga Booty Ballet...over 35 workouts!!! I can do a different workout for each day of the month and still not repeat any...which for me and my easily burned out, easily bored self...is just what I needed to get me up and going.
Currently, I'm working out with ChaLEAN Extreme. It's mostly a strength training program. It's awesome and I LOVE it. Now that the weather is nice, I also run several days a week and I'm training for a race this fall!!
So there you go!! I think in order to have a successful fitness routine, you need to find what works for you, mix things up, and have fun!!! Make sure you're Lovin The Livin!!
According to The Culprit and The Cure, here are some benefits of exercise:
* Regular physical activity can impact the mental and emotional aspects of life and improve your quality of life. Exercise is like a combination of psychotherapy, physical therapy, and stress management--all concentrated in one 30 minute session!
* Get more physical activity; your endurance will increase and your body will change.
* With physical activity comes protection against heart disease, stroke, diabetes, and certain cancers.
* Any increases in physical activity provide benefits, especially for those who are sedentary.
* Get physically active and you will help keep your bones strong, help prevent depression, and experience an improved quality of life.
* Accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week. With a minimum of 2 days a week of strength training.
* Each pound of muscle uses about 25 calories every day. That may not seem like much, but over a month or year, it adds up. That's why having muscle helps prevent weight gain. Losing muscle makes you more likely to gain weight!!
I've heard a lot about cleanses and I've always been a little afraid of them because they can put your body into starvation mode and that's never a good thing. So I've been researching the Shakeology cleanse and thinking of giving it a try. There's a couple ways to go about it:
In the Turbo Fire Food Guide, it states, "Want to shake up your metabolism a little? Try the 3-day Shakeology Cleanse. Simply drink three Shakeology shakes a day. You can prepare them plain or use one of Chalene's recipes. For dinner, eat a salad. Drink plenty of water, consume no other calories, and go about your normal workout schedule." This seems pretty easy!!
The Shakeology website explains it a little differently:
The Shakeology cleanse is not a starvation cleanse. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.
The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
Essentials:
3 Shakeology shakes per day 2 cups of green tea per day 1 or 2 pieces of fruit per day (optional) 1 salad for dinner—can include fish or poultry No dairy or extra sugars (this includes almond and soy milk)! Drink 2 to 4 liters of water every day Only use low-fat dressings, and go easy on the salt and/or pepper to taste 2 snacks before/after any of the major meals (breakfast, lunch, and dinner) Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not) Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories For maximum results, do NOT use additives Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only
Daily Regimen:
1 cup of green tea to start the day
Breakfast:
1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water Snack 1 (85 calories): 1 piece of fruit (apple, pear, orange, banana mango, etc.) Lunch: 1 scoop Shakeology (140 calories) Ice to taste 8 to 10 oz. of water 1 cup of green tea or a detox tea Snack 2: (you can have the second snack before or after dinner) 1 scoop Shakeology (140 calories) Ice to taste 8 to10 oz. of water
Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing—no more!
Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day
2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
▪ As the seasons change
▪ Before starting a new workout program
▪ When you feel you need help breaking through a plateau
3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®
4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days
5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either
My path to Beachbody started a while back. I signed up to be a Beachbody coach so that I could get some of their workouts at a discount...I got what they call a Showcase pack and the workouts were about 50% off. I got the workouts and then I quit the business aspect of Beachbody....But I loved the workouts and lost about 20 pounds! I'm now below my weight I was at when I got married, and I never thought that would happen!!
I don't believe that getting healthy has to be hard or complicated. I found an AMAZING book that helps explain what you should be eating and how you should be exercising, it's called The Culprit and The Cure.
In a nutshell, a healthy diet includes: * 5 fruits and/or vegetables everyday, * Whole grains, * Fish, poultry, and eggs as alternatives to red meat, which should be limited to once a week or less. * And avoidance of trans fats.
And as far as exercising goes, exercise for 30 minutes every, or most, days of the week.
I found that Beachbody encouraged these standards as well. I have my Shakeology for breakfast every morning with fruit blended in. This takes care of 2-3 servings of fruits/vegetables everyday, not to mention all the nutrients that comes along with Shakeology (I'll share my Shakeology recipes another post.) And, most of the exercise programs come with nutritional guides with meal and food ideas.
The Beachbody programs are top notch! With the Showcase pack I have tried most of the exercise programs. I LOVE that they are easy to follow, I don't have to think about it, I just get up and push play.
By becoming a Beachbody Coach, I feel like I'm preventing disease and creating a healthy lifestyle...and encouraging others to do the same. We're LOVIN THE LIVIN!!
Here's some of common questions:
What is the Coach Business Opportunity? It's a breakthrough income opportunity that lets you turn weight loss into profit. In order to make money, all you have to do is let people know about getting fit and losing weight with Beachbody’s best-selling line of products. You succeed by helping others succeed!
Who is the company behind the Coach Business Opportunity?
Beachbody is a successful 10-year-old, $250+ million corporation based in Southern California. They create and sell the nation’s most popular in-home fitness and weight-loss products—high-quality, well-manufactured DVD workout programs, gear, and nutritional supplements that have been proven to work. When you become a Beachbody Coach, you’re teaming up with a solid, stable company and a best-selling brand.
How do I earn money?
You get paid weekly commissions when people buy Beachbody products and Team Beachbody Club memberships through your personal website. You can also earn cash bonuses based on your team’s sales.
What does it cost to begin?
It only costs $39.99 to start a Beachbody business. That includes your first month’s Business Services Fees and your Coach Business Kit, which comes with everything you need to begin earning income.
Do I need to be a fitness expert?
No, you don’t need to be a fitness or weight-loss expert to become a Beachbody Coach. You just need to be ready to commit to changing your life.
Do I need to be a slick salesperson?
Not at all—the fact is, just about everybody already wants to get fit or lose weight. And our products can get them there—we have thousands of real-life Success Stories to prove it! To make money as a Beachbody Coach, all you have to do is let people know that they can finally achieve the health, fitness, and weight-loss goals they’ve dreamed of. What kinds of help and support will I receive?
Will I have to purchase products for resale?
Unlike marketing programs that require you to buy a lot of products in order to participate, the Coach Opportunity has no inventory requirements. If you do want to purchase products for your own use or resale, you’ll get them at a significant discount.
Will I have to handle product inventory, billing, shipping, or customer service?
No—when customers purchase products through your website, we take care of the rest.
Is it easy to set up my website?
Setting up and customizing your Beachbody Coach Website is low-tech and simple! We provide you with an easy-to-use system that allows you to add text and photos (or you can just use ours), and you can choose from a number of Beachbody marketing banners to help make sure your site is viewed.
How does Beachbody promote its products?
Beachbody spends millions of dollars every week advertising their home fitness programs on the major TV stations and cable networks. (You’ve probably seen our famous infomercials for programs such as P90X, Turbo Jam, and Hip Hop Abs, as well as our magazine and Internet ads.) Millions of people already know about Beachbody, and every time we run an infomercial, we get thousands of new customers. We want those customers to shop through your store, so you get the commission on those sales!
How much of a discount will I get on my own Beachbody products?
As Beachbody Coach, you receive a 25% discount on all Beachbody products available in the Team Beachbody store.
I LOVE this book. It's a book on why lifestyle is the culprit behind America's poor health and how transforming that lifestyle can be the cure. It's written by Dr. Steven Aldana who is a professor of lifestyle medicine in the College of Health and Human Performance at Brigham Young University. The Culprit and The Cure is filled with scientific evidence on how what we eat and what we do relates with our health. After reading this book, it makes me want to save the world one potential heart attack at a time!! I'm going to highlight my favorite parts of the book throughout the next coming months. Today, to go with my last post about fiber, here's what Dr. Aldana has to say: * Some nutrition extremists have been known to proclaim, "The whiter the bread, the sooner you're dead." Not that white flour will cause disease, but it fails to prevent it. Eating whole grains provides a level of protection that is no longer available once the grain has been turned into white flour. * Only about 5% of American foods that contain wheat or oats actually contain whole grains!! *For every 10 grams of fiber you average per day, your risk of heart attack goes down 14% and your risk of heart disease death goes down 27%!! That is amazing! Eat your fiber!!
I just went to a meeting on exercise and nutrition and it was fab-u-lous!! I LOVE to learn new things about how to have a healthy life-style and I LOVE new ideas and ways that I can improve my health habits. One thing I picked up on in this meeting is that I don't eat enough fiber. I eat about 10 grams a day, which is about average, but not nearly enough! I need about 3x's that for optimum health!!
What is Fiber and why is it so good for me? Dietary fiber is what helps plants to keep their shape and stand up straight. Even though high fiber is so good for you, you can't digest plant fiber. The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods help keep your colon healthy and promote regularity. So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush! It's important to add high fiber foods to your diet slowly over a couple of weeks. This gives your digestive system time to gradually adjust to the change. And be sure to drink plenty of water. While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. YAY!! Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet. High fiber foods have also been shown to help reduce your risk of high cholesterol, cardiovascular disease, obesity, hemorrhoids, some cancers, high blood sugar, diabetes and to help you lose weight and keep your digestive system working properly. There are two types of fiber, each with different functions in the body: soluble fiber and insoluble fiber. All plant foods, such as fruits, vegetables, whole grains, seeds and beans, have fiber. But all fiber is not the same. Soluble fiber is found in dried beans, peas, oats and oat bran, flaxseed and psyllium husks. It's also found in fruits such as oranges and apples and vegetables like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestion time. This helps to regulate blood sugar. Studies also show that soluble fiber can help reduce your overall cholesterol count. But what's even more important, soluble fiber lowers your LDL, which is considered to be bad cholesterol. Insoluble fiber is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps move waste through your intestines and bowel, which is so important for over-all health and function! Fiber is fab-u-lous!!! The recommended total daily fiber intake for adults is 30 to 40 grams!! Keep track of what you're eating and see if you're meeting your fiber intake....I was surprised at how low my daily fiber intake averaged!!
My kids have been begging to do a family triathlon this summer!! We've been going to the local high school track and riding bikes and running. And we're going to start swimming when it warms up a bit. My kids are still pretty young, but this is something they all enjoy doing together. So, we'll keep it easy and fun! The training has already begun!!
Triathlon - What Is It? Triathlon combines the sports of swimming, cycling and running into one race. Yipee!! What a good time!!
Triathlon - Getting Started We're going to keep things short. There are lots of triathlon events for kids, which have shorter swims, bike rides and runs. Kids triathlons are usually open to kids of all ages and will typically include a 200 yard swim, a 2.5 mile bike ride and a one mile run. That's about what we're training for. Those distances aren't really that far and we've probably have already done a triathlon without even knowing it!!
Triathlon - Training •When you're training for a triathlon, one of the most important things to remember is pacing. Don't jump in the pool and start swimming as hard as you can right away or you'll be dragging your butt the rest of the race. Start out slowly and pace yourself so you can finish the race strong. •Work on "transitions". One of the most difficult things of a triathlon is the experience of going straight from swimming to biking and biking to running. Practice these transitions before your race day and your triathlon race will run much more smoothly. •Practice running, cycling or biking with a group of friends so you know what it's like to race with people. It's much different swimming in a pool full of people than it is by yourself, so be prepared.
Memorial Day weekend is fast approaching and around here, we're gearing up and planning our activities for the long weekend. Of course it's going to include a BBQ! Here's my favorite burger recipe. If you've never tried a Turkey burger, do it this weekend. I just discovered them myself and I'm never going to look back!!
Lovin The Livin's Award Winning Barbecue Turkey Burger
2 pounds lean ground turkey 2 Tbsp. Your Favorite BBQ sauce (I like Sweet Baby Ray's) 2 Tbsp. minced onion 1 Tbsp. Heinz 57 sauce 1 Tbsp. spicy brown mustard 1 Tbsp. Worcestershire sauce 1 teaspoon Louisiana hot sauce 1 teaspoon salt 1 teaspoon ground black pepper
Combine all the ingredients in a large bowl and blend well with your clean hands. Form into 8 patties 1/2 to 3/4 inch think. Place the burgers on the grill and cook to your preferred degree of doneness. Serve on a toasted whole wheat, light hamburger bun. Top with ketchup, light cheese, sliced ripe tomatoes, lettuce and sliced onions! Enjoy!!
Dinner is always one of those things on my mind...what am I going to make for dinner tonight? Something everyone will eat...is good for us...and of course easy prepare.
Here's one of my favorite, simple dinner ideas:
Lovin the Livin's White Chili 3 cans Great Northern White Beans (total about 48 oz) 4 cups cooked and cubed chicken breasts 1 T olive oil 1 medium onions, chopped 4 garlic cloves minced 2 4oz cans chopped mild green chilies 2 t ground cumin 1 1/2 t dried oregano 1/4 t cayenne pepper 6 cups chicken stock or canned chicken brother 2 cups grated Monterey jack cheese 1/2 cup light sour cream
In crockpot - combine ALL the ingredients except the cheese and sour cream (don't drain the beans). After chili comes to a boil, turn the crockpot to low - Stir in the cheese and sour cream 1/2 hour before serving or leave them on the side for people to do it themselves.
You can serve it with salt/pepper, Lime chips, and avacados on the side as well -
If you really have a lot of time - I BBQ the chicken outside, then cut it up and put it in the soup - but not worth the work unless you're in that cooking mood! Yum! Enjoy!!
If you're following The Shakeology Program, they've got some great dinner ideas as well. The Roasted Chicken and Sweet Potatoes is yummy. And you can't go wrong with Rice Bowls!!
350 calories Toss together ½ cup brown rice, 2-3 oz. diced grilled chicken breast, 1/3 cup cooked lentils (all ingredients measured after cooking), ½ cup chopped bell pepper, ¼ cup minced red onion and 1 tsp. olive oil mixed with 2 tsp. lemon juice. Season to taste with salt and pepper and serve with a mixed green salad dressed with low-calorie vinaigrette.
I have a really hard time getting my veggies in everyday...but lunch is a great time to add a few more veggies with either a soup or salad.
This is my favorite vegetable soup. I try to always have a pot in the fridge so that I can warm it up and eat it anytime I want...usually for lunch with a sandwich or as an appetizer before dinner if I'm starving!
I call it my Reducing Soup...it's just an easy version of Weight Watchers Zero Points Garden Vegetable Soup...Enjoy!
Lovin the Livin's Easy Reducing Soup
6 cups water 2 bouillon cubes 5 carrots, peeled and diced 1 small onion, diced or a good sprinkling of onion flakes 1/2 teaspoon garlic salt, more if desired, or used the real thing 1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine, don't skip the cabbage for it somehow makes the soup) 1/2 pound frozen green beans or peas 1 can kidney beans 8 oz. can of tomato sauce 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon kosher salt
Put all the ingredients in a crockpot in the morning and cook on low for 4-6 hours or until the carrots are tender. If you're in a hurry, put everything in a big pot on the stove and cook until the carrots are tender. Salt and Pepper to taste. Serve and enjoy!
The Shakeology Program calls for two (Yes 2!!!) Snacks everyday! In addition to the ideas on the Shakeology website: http://beachbodycoach.com/lovinthelivin Here are some ideas:
* If you're into dairy, Greek Yogurt and cottage cheese are two super-foods! They are high in protein; and if you get the low-fat or nonfat varieties, they are moderate in calories. Try mixing a 1/2 cup with a cup of fruit! Trader Joe's has my favorite Greek Yogurt! Yum!!
* Whole wheat toast topped with a teaspoon of peanut butter or 3 oz. of tuna.
* Open a can of refried beans, put a spoonful on a small whole wheat tortilla, add a bit of cheese and some fresh salsa. Put it in the microwave for 20 seconds, roll up, and enjoy!!
* Popcorn is a great snack! One bag of those 100 calorie bags of microwave popcorn has 5 cups of popcorn! You'll feel like your eating a ton, but it's only 100 calories!
* A handful of almonds. Almonds are truly a super-food, but they are high in calories. They make a great addition to your diet, as long as you watch how much you eat!!
Here's some ideas that work with the Shakeology Program!
I've been doing some research on healthy eating. Something I've found, is that most health gurus recommend the same things for breakfast. Here are some ideas to experiment with:
*Oatmeal. 1 cup plain oatmeal. Add 1 Tbsp. nonfat milk and 1 Tbsp. honey. You can also add a scoop of protein powder. Lately, I've been mixing 1/4 cup of vanilla Greek Yogurt in my oatmeal and it's yummy!!
*Cereal. 1 cup whole grain cereal with 1 cup nonfat milk. Add 1/2 a banana.
*Egg White Burrito. 4 egg whites 1/4 cup tomatoes or salsa 1/4 cup low-fat shredded cheese 1 6-inch whole wheat low carb tortilla
*Yogurt and fruit. 1 med size fruit and 1/2 cup lowfat yogurt.
*Cottage Cheese and yogurt. 1/2 cup of each. Add a 1/2 cup of fruit.
*Power Pancakes. I've been experimenting with some of my old recipes and have found that by switching some ingredients, I can increase the nutritional value and take away some calories without taking away from the overall taste and texture of my pancakes. Here's some my kids have been requesting lately:
Applesauce Pancakes 1 cup mixed whole wheat/white flour 1 teaspoon baking powder 1/2 teaspoon salt 1 cup nonfat milk 1 egg white, lightly beaten 1/4 applesauce dash of cinnamon and sugar (don't over do it) 1. In a mixing bowl, combine flour, baking powder, salt and sugar. 2. In another bowl, mix milk, egg and applesauce. Add to flour mixture and stir just until blended. 3. Preheat griddle or skillet to med.-high heat and spray with cooking spray. 4. Pour about 1/4 cup batter onto hot griddle for each pancake. Flip. 5. Cook until golden brown. These are low in calories at about 60 calories a pancake. 5 grams of protein, 23 grams carbohydrates, and 1 gram of fat. Top with lowfat yogurt, fruit, and a small dollop of light whip cream. Yum!
I'm starting the official Shakeology Program today!! It's a comprehensive program to get you in the healthiest state possible. I'm keeping track of my results...I'll let you know how it goes. I'm excited to give this a try...Lovin the Livin!!!
Here's how it works:
Replace one meal a day with Shakeology, eat wisely and exercise at least 3 times a week!
The Eating Plan: Sure, you get plenty of vitamins and minerals from Shakeology. But if you want to speed up your metabolism, stick to our workout plan and this simple eating schedule. With five meals or snacks, you'll eat all day long and be on your way to a slimmer you.
Breakfast: Within an hour of waking up. Snack: 2 to 3 hours after breakfast. Lunch: 2 to 3 hours after snack. Snack: 2 to 3 hours after lunch. Dinner: Finish at least 3 hours before bed. When deciding what to eat, choose your snacks and meals wisely. Balance your diet with fruits, veggies, beans, lean meats, and low-fat dairy. Just remember to eat moderate amounts of protein and fats, and fuel your body with foods that are high in fiber and low in sugar content.
Need some ideas on what to eat? Check out some of the delicious, low-calorie recipes on the Shakeology website: http://beachbodycoach.com/lovinthelivin
The Workouts: When you sign up for autoship with Shakeology, you get the Shakeology workouts for free!! They are full body workouts and I've found them to be a great addition to my workouts! This set of 2 DVDs contains a 30-minute workout sequence and a 50-minute workout sequence. While you're first starting out, we recommend you do the 30-minute workout three times a week. Then rotate in the 50-minute workout once a week. Go at your own pace, but kick it up a notch as soon as you're ready to. And don't be afraid to push yourself. Soon, you'll notice more muscle tone and fewer food cravings. Before you know it, you'll have enough strength and energy to tackle The 50 three times a week. The 30 The 30 is a classic workout. It's a balanced combination of cardiovascular intervals—to burn calories—and time-tested strength moves that will tone your muscles and build your metabolism. The 50 Your body will continue to progress on its path toward total wellness with The 50. As your body becomes stronger and more efficient, The 50 will accelerate your progress—your strength, cardiovascular fitness, and flexibility—in an easy-to-follow format.
Making the Cut by Jillian Michaels: This book has some good ideas in it...but takes on a "Save the World" tone, instead of a "Save My Body" tone that I expected it to have.
***I give it 3 out of 5 stars.
Here are the good ideas I got from this book:
Women body fat: aim for 15-18%, men 8-10%
Snacks: * Air popped popcorn * Sugar-free Fudgsicles * Sugar-free Jell-O * Swiss Miss diet hot chocolate
Get everything you eat in writing: http://www.livestrong.com/ http://caloriecount.about.com/cc/recipe_analysis.php http://www.sparkpeople.com/
Get organized! Circuit training, interval training and plyometrics are a great way to go.
I just got back from a great neighborhood meeting on health. We heard from several awesome speakers. One was a guy who lives just up the street from us who works at a rehabilitation center for ladies with eating disorders. So interesting...we talked about how to help our daughters to avoid eating disorders and stay healthy....so scary. Three top things: 1. Keep lines of communication open. Talk about puberty with your daughters. Every girl goes through changes and it's a normal, beautiful, healthy part of life. At about 12-13 is when most eating disorders start and a lot start because girls start gaining weight and their bodies start changing...and they want their "little" body back. 2. Don't talk about your own body negativity with your kids around. "If only I could lose 5 more pounds." "Everything I eat goes straight to my hips" As a child is growing and gaining weight, when they hear this from their parents, it makes them feel like there is something wrong with them... 3. Teach them to listen to their bodies and eat when they are hungry... He mentioned that media played a factor, but a small one when in comparison to what they hear and feel at home. Build a strong foundation. Such a good topic.
Shakeology Review I just tried my first sample of Shakeology. I'm hooked! It was the best meal replacement shake I've ever tried. It was so good, it makes me wonder if it really is that good for you?!?! I've spent days researching it and I can't find anything else like it on the market.
Because I'm such a Chalene fan, I read this Shakeology review and thought, "I've got to try this stuff." MY SHAKEOLOGY APOLOGY by Chalene on March 27, 2009
I’m a pretty humble person. I don’t ask for favors, or special treatment. I don’t name drop or expect that people should treat me like a VIP. I won’t cut in line even when a friend waves me up. I play by the rules and know that everyone is important. I think it’s rude when people act like they are entitled or that people should help them out because of their name, or who they are, or what they’ve done, their money, their status, whatever. One of my biggest pet peeves is my fellow fitness instructors who think they’re “all that” and the “club” owes them something because their classes are full. Get over yourself! In my book, the grocery store CEO is just as important as the kid who bags your bread and milk.
Which is why today I an apologizing. Publically.
The truth is in a moment of weak desperation, I pulled a “J.Lo” on Wednesday. Well I didn’t request white M&M’s and all white flowers in my dressing room. Nope. Just a little help in the Shakeology department. And I know an apology with an explanation is not really an apology, but I believe my Shakeology Apology warrants a teeny tiny explanation. You see…ever since Shakeology arrived at our door step, things in my household have changed.
Now before I go further.. know this. I’m not paid to endorse Shakeology. I have no stock in the company. No one at Beachbody has ever even asked me to “try it” let alone to talk about it. I have no relationhip with Shakeology, other than we since we met, i have fallen madly in love. First I fell head over heels which peaked Bret’s curiosity. Skeptical, Bret was a “believer” after two shakes. Next, my 11 year old (who refuses to eat anything green or that comes from nature), then my 9 year old, my father-in-law, my Mom, and all my exercise partners all fell under the spell of Shakeology. I admit when my bag of shakeology was full and heavy, it felt like it was last forever. I shared my bag of shakeology readily back in those early days of this month. I passed around my Shakeology like MC Hammer shared his money in those early days when record deal money was plentiful.
I’m a “pusher”. When I find something that’s amazing, whether it’s a new push-up bra, the worlds greatest George Foreman Grill, self-tanner, whatever it is that works like a charm, I tell the world. I push it. I like things that work! I share my findings.
So, naturally I grabbed my bag of Shakeology to pack for our upcoming family vacation (8 days in Maui, Hawaii.) If felt light. Panic overcame my being. A wave of hot blood rushed into my face. I thought, “Oh my gawd! We leave in 3days. This will NEVER last and I don’t have time to order more!!!” I freaked. There was only one thing to do.
I puffed my chest up and decided to see if I could pull any strings at Beachbody. I’ve sold ‘em a couple of million videos. That should be worth a favor or two.. right?? “May I ask whose calling?” the receptionist asked. “Yes, Chalene Johnson of Turbo Jam and ChaLEAN Extreme” I announced proudly. She was unimpressed. Probably President of the Shawn T fan club. Next, I found my go-to-girl, the gal with the beautiful smile who always says, “of course! What else can I do to help”, The lovely Leili in the production department. I pleaded my case. I told her how I had been to generous with my monthly supply and now I was nearly out! I begged her to ship me two bags…FedEx..priority am delivery. I didn’t expect it for free or anything. I mean, come on. I’m not a mooch. “Lieli, I don’t expect it for free. Just charge it to my friend Tony Horton’s account (I mean come on… P90X is on tv all day everyday! He can spot me on this one… right???)
She did. It worked. Leili came through! It was mid afternoon the next day when the UPS man drove up. I sprinted to his truck, my eyes bulging, body bloated and weak. Digestion irregular and blood sugars all a skew. I was panting, shaking and foam was frothing from he corners of my mouth (I was 4 hours past my daily scheduled Shakeology). He started to dismount his truck, box in hand. “Give it to me!” I shouted as I grabbed the package from the man dressed in brown.
I apologize for my behavior. With blender whirling and smell of chocolate with a hint of wheat grass, I felt the anxious excitment that a drug addict must feel when they score another hit of heroine.
Beachbody has several protein and meal replacement shakes. I’ve tried and used them all. You’ve never seen me blog about them. I’ve been in the fitness profession for 20 years. I’ve tried every shake, vitamin and protein suppliment. You can imagine because of the huge network of intstructors and customers of my company http://www.turbokick.com, on a monthlly basis I’m sent samples of every miracle nutrient, drink, vitamin, water, protein source, and shake you can imagine. I’ve tried them all. You’ve NEVER heard me encourage people to try them. I’ve talked about things I find yummy or tasty with decent nutrients. But Shakeology is in a class of it’s own. Period.
Unfortunately you can only get it from a coach. Some say it’s expensive. I say… DO YOUR RESEARCH! It’s cheap! You show me a meal with this many veggies, protein, enzymes, fruit blends, probiotics and vitamins that is this low in calorie and I’ll show you something much more expensive or that doesn’t have as much ! it can’t be done. It’s less than a cup of Starbucks. Get a clue! It’s cheap. Sure it’s more than what you’ve been paying for your normal meal replacement, but this is a total health drink. It’s super cheap if you become a coach. Don’t quote me here, but you get it about $30 cheaper if your’e coach with http://www.TeamBeachbody.com Now I am ineligible to be coach (because I’m a trainer with BeachBody) so I’ve been ordering it from my coach as customer. (Well, except for in this recent tantrum!)
BeachBody has just come out with Shakeology and it is truly amazing. Not only does it have all the great stuff I just mentioned but it tastes really really good (I have some GREAT recipes to really make it taste like a dream! Don’t just mix it with water and shake it. Boring! Visit my blog later this week for my fav recipes!
It really does take great! You don’t have to just take my word for it, take the word of a “very picky eater!!!”, my son 12 year old son Brock. Now let me tell you about my sweet son Brock, he HATES vegetables. I understand. I hated veggies til I was an adult. For years my Mom tried and for years, I found creative ways to dispose of the green stuff on my plate without her knowing. The other day Brock and I had a very touching moment. I made him is afternoon protein shake. He gulped it down, commenting, “That was good, but it tasted different today. Did you put something different in it?” I sat down next to him and broke the news to him. “Son, you just had your daily serving of veggies!” For the first time in his 12 year life, a complete days serving of fruits and vegetables and he liked it! Now granted… I needed his shake to taste a lot like what he’s used to, so I added the same stuff I always put in his protein shakes, a lil peanut butter and some fat free frozen yogurt. But it was the most nutritious meal he had probably had in his life. I felt a tear roll down my face. ( oh come on! Not really, but it makes the story). Seriously as a mom it gives such peace of mind knowing I can whip up a yummy shake hand it to my child and know he is getting so many great things his growing body needs.
ChaLEAN Extreme Review I was introduced to Chalene with her Turbo Jam program. Turbo Jam is one of the most fun workouts I've ever done. And with my BodyBugg, I discovered that it is also one of the highest burning workouts out there!
I'm currently using the ChaLean Extreme workout system and I LOVE it!! I'm a huge fan of Chalene. I think she's a great motivator and I enjoy working out with her every morning. I love that her ChaLEAN Extreme system is fast, simple and effective.
The workouts are 40 minutes or less...which was a surprise for me. Most of the p90x workouts are about an hour long...so I was expecting at least that. And even more surprising for me was how sore I wake up every morning after doing her Extreme workouts. They are short, but tough and I love that. Yay!
:SYSTEM OVERVIEW:
The whole ChaLEAN Extreme system is big. It comes with 7 discs (learning DVDs including weight training, band training, and kitchen makeover, 5 workout DVDs, and a motivational CD), a training book ("Muscle Burns Fat (tm) Guidebook"), and a diet book ("Fat Burning Food Guide"). And when I say "book," I mean a book with glossy pages, photos, no typos, and thick. It also comes with calipers to measure your body fat. Also included is a resistance band (which is NOT intended for anything but added resistance for lower body work).
One of the things I am enjoying most about this system is that it lays out my workouts for the next three months (90 days), so I never have to wonder what happens after that first month (like I did with Turbo Jam). There's also a guide for maintaining your results.
Also, the Guidebook gives you a place to mark your weights and number of reps so you can keep track as you progress. WoWY.com also has a .pdf file you can download to track your weights/reps, as well.
Chalene's broken down the three months into three phases: Burn, Push, and Lean.
In the Burn Phase your goal is to "fail" in 10-12 reps and you work both upper and lower body in combo exercises. The Push Phase you attempt to fail in 6-8 reps and only one body part at a time is focused on. And last, the Lean Phase combines upper and lower body work with core work. The claim is the Lean Phase is where dramatic fat loss is witnessed. Lean for Life shows you how to maintain all your hard work.
Some people have complained that Chalene's "cheerleader" like enthusiasm in her Turbo Jam workouts was a turn off, but rest assured that in her ChaLEAN Extreme routines she's far more "down to business." She does a great job in educating you about your position and what not to do. She also sets a great tone to keep your motivation up.
: TIME :
Circuit workouts are approximately 30 minutes each and are the meat of the system. The Burn Intervals & Ab Burner/Extreme Abs workouts total about an hour, as do the Burn it Off! & Recharge combo. Burn Intervals is a combination strength- and cardio- training that alternates bursts of intense activity with intervals of lighter activity. Ab Burner & Extreme Abs are 10 minute workouts that uses weights to work your middle. Burn it Off! is high intensity with light weights and approximately 30 minutes long and Recharge is a yoga-esque streching routing that lasts 20 minutes.
Love my husband! Love my kids! Love the Lord! Love to try new things and go new places! Love to exercise and find fun new things to do! Love to try new recipes and explore the world around me! Love to read good books. I love being a wife, mom, daughter, sister, and friend! We’re LOVIN THE LIVIN!!!
