Reclaiming My Health

My Own Worst Critic

2011-01-06T16:50:00.000-07:00

Why is it that as woman we tend to be so critical to ourselves. We want to be alluring & attractive to our signifigant others, nuturing & patient with our children, savy & successful in our careers, loyal & giving to our friends, etc., etc. Nothing short of perfection and we are a failure. Yet when we stop to think about it, we know perfection is not possible.

But does that stop us from beating ourselves up? NO!

So I've been in this rut. On the outside I've semi-acted like I have it all. I've avoided the areas that would make me see my failures and pony up. I've put on the pretense that everything is going well, but inside my head these are the thoughts floating around:

"Ughh, you are so fat!"
"You never follow through!"
"Everyone knows you're a fake!"
"Why did you even try?"
"You should just stop taking on big things, then you wouldn't fail."
"Everyone is looking at you to see if you're skinny yet and you're not!"
"Why bother, it doesn't work"

Even as I write this, the demons are still circling. I've resisted writing this because let's face it denial is so much easier (but is it really?)

I had this AH-HAH moment on Sunday at church. The cute girl teaching the lesson was talking about a day she had where she wrote this whole list of all the things she sucked at. And it was really long. When she was done she just cried and felt horrible. Right there I was struck. When I look at her this is what I see: Beautiful long hair, great sense of humor, she's such a "people person," very fit, confident, somebody I want to get to know better, etc. My first thought was, "How could she really be bad at that many things?" Then I realized she ISN'T bad at that many things, she is just critical of herself. JUST. LIKE. I. AM.

What's ironic is when we are critical & unloving of ourselves, we feed this vicious cycle of guilt, shame and hate, which then causes more things for us to be critical of. Oy vay!

As overwhelming as it can be, I REFUSE to allow this to reign my thoughts and my behavior. Here is my resolution (call it New Year's if you wish) I choose freedom, love and understanding. I will be to myself what I confess to be to others. I will embrace the accomplishments and learn from the failures. I will not strive for perfection but rather excellence. I will stop comparing myself to others. I will fill my head with praise and love. I will STOP BEING MEAN to myself!

What's for Dinner? (Homemade Chicken Noodle Soup)

2010-11-19T12:16:00.000-07:00

Um, hi! Do you remember me? Yeah so, it's been a little while since I posted on here. Mostly life and sickness getting in the way, but no guilt. Life is all about setting and keeping priorities and sometimes that means taking a break from things that you love (like blogging!)

I've been wanting to post this recipe for probably a month now. I've actually made it a second time ... it's that good (and easy). I never thought of my self as a "from scratch" kind of girl, but this is one of those recipes you want to try. With Thanksgiving around the corner, there's no reason you can't turn this into a turkey recipe! P.S. I learned how to make this from my sister and there are not exact measurements ... don't let this scare you!

Homemade Chicken Noodle Soup

1 Rotisserie Chicken
Bay Leaves
Carrots
Onions
Celery
Garlic
Parsley
Thyme
Salt
Pepper
Basil
Chicken Bouillon
Noodles

I bought a large Rotisserie Chicken earlier in the week, which we enjoyed for dinner. When we were done, I removed all the chicken and put in one ziploc bag and put the carcass (including bones that were on our plates) in a separate bag.

Around lunch time on the day I made the soup, I put the chicken carcass in my 8 qt. pot. along with roughly 2 carrots, 2 celery ribs, and one onion each cut in big chunks. (Note these veggies will not be in your final soup, so they don't need to look pretty.) Add some 1 tsp pepper, 2-3 cloves garlic, 1 tsp thyme and 2 bay leaves. Fill mostly with water and bring to a boil. Once it is boiling, reduce heat and cover. Simmer for several hours, stirring occasionally. The aroma will fill your house and you'll feel like a domestic diva!

At about 4pm, I started cutting the veggies for the soup (these are the ones you'll want to look pretty). Chop approximately 4 carrots (or most of a small bag of baby carrots), several ribs of celery (I used one stalk total) and one onion (I diced it fine, since my kids wouldn't eat it otherwise). If you need more chicken, cook one or two chicken breasts at this time (I have a micro-cooker that I use to cook my chicken in the microwave, it's fast and easy.)

Around 4:30, I strained the cooking broth ... make sure to have a pan or bowl to catch the liquid! If not, all that simmering was for naught!!! ;) If there is a lot of fat in your broth, you can skim it from the top at this point. Discard the vegetables. Combine the broth with the newly chopped veggies in the rinsed out 8 qt pot. At this point is where you want to taste the broth and determine how much bouillon you want to add. Also add salt, pepper, garlic (I love garlic!), parsley and basil. Start with 1/2 tsp and add more to your taste. The first time I made the soup, I had to add quite a bit of bouillon, the second time not nearly as much. I think the second time I didn't have as much liquid and it cooked longer.

Now that you've got the taste balanced, you'll want to let the veggies cook, so bring it to a boil and then let it simmer for 45 minutes or so. During the last 15 minutes, I cooked the noodles. (Fresh noodles are the best!)

You can choose to combine the noodles into the soup or serve them separately. If the soup will be sitting around, you may want to keep it separate because the noodles really suck up the broth. Serve with a yummy chunk of bread (we had sourdough!)

Enjoy!

Stop Acting Like a Kid!

2010-11-02T08:00:00.002-06:00

Or maybe you SHOULD act like a kid! The more time I spend with my kids, the more I think I need to be more like them.

For example, this week I ordered a Iron Gym Pull Up Bar from amazon.com in preparation for starting P90x next week (eek!) Here's what it looks like:

It goes over your door frame so you can do pull ups with out screwing into your walls. Pretty sweet deal. The kids (5 and 10) think this is the best thing ever. Braden (5) says, I'm gonna go on the ride! Aubrey can do pull ups on it already and can't walk by it with out trying it out. Today her abs and arms were sore from all the playing!

This got me thinking. Since when did exercise become such a chore? Maybe I need to start shadowing the kids and see what kind of results that brings!

What's for Dinner? (Grilled Salmon)

2010-11-01T08:00:00.013-06:00

For years, I've heard about all the health benefits of salmon & how it should be a regular part of your diet. But I just never liked it. Until now. I made this grilled salmon for Taylor's birthday dinner (yes, I'm one week behind!) and it was deeeeeeeeeeeeeeeelicious. Like for real. Like I am not joking. Like, I'm going to stop saying like now.

P.S. When buying salmon make sure to get WILD, not farm raised. We bought ours frozen with the skin still on one side.

Grilled Salmon

It looks a little beat up because it was majorly sticking to my grill, but it was delish!

Ingredients

1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions
1.Season salmon fillets with lemon pepper, garlic powder, and salt.

2.In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.

3.Preheat grill for medium heat.

4.Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

Servings Per Recipe: 6
Calories: 318
Total Fat: 20.1g
Cholesterol: 56mg
Sodium: 1092mg
Total Carbs: 13.2g
Dietary Fiber: 0.1g
Protein: 20.5g

Halloween Fun and more!

2010-10-31T19:10:00.000-06:00

What a fun week. Two birthdays and Halloween! Doesn't get much better than that. In our family we have a tradition of having a spooky Halloween Dinner (think low lights, Halloween music & decor and food that doesn't look like it's edible!) We found some great recipes this year.

On the menu: Rotten Teeth, Worms, Juicy Eyeballs, Salty Bones & Blood, Mummies and Witch's Brew with Decapitated Hands!

Here's and up close of some of the recipes. Click the link to find the recipes:

They were all pretty easy to make, except for the worms. Removing the worms from the straws was tough, but luckily Taylor helped me with that. Trick or Treating was fun ... not too cold and only a few light sprinkles. Here's our fam:

Check out an up-close shot of my eye lashes (fake eye lashes=best thing eva!)

These are some of the fun things we like to do, what are your favorite Halloween traditions?

Pumpkin Spiced Crepes with Pumpkin Butter

2010-10-25T10:54:00.001-06:00

Thirty-six years ago yesterday, my sweet husband was born! In our family, one of my favorite birthday traditions is to make breakfast in bed for the honoree. Normally, the breakfast of choice is strawberry belgian waffles. But you see, Taylor's birthday is on the eve of my birthday (yup, today's my, ummmm, 29th birthday!) Since Taylor likes to try new things, I usually try to mix up things a little for his breakfast.

This year? I came across this great recipe from Gina's Skinny Recipes. This website has some awesome recipes that you can feel good eating. I have a feeling I will be trying out more of their recipes! How can you go wrong with Pumpkin? I'm not kidding when I tell you that this tasted like pumpkin pie for breakfast! It was AMAZing. I get so giddy when I find yummy food, that's easy to make AND is good for you ... SCORE!

Now, because it was so early (we have 9am church) and we were trying to get done in time to get to church, I didn't have a chance to take pictures ... please give credit to Gina for these beautiful pictures. P.S. Don't be afraid of making crepes. I've always thought they were hard to make, but if you can make pancakes, you can make these!

Pumpkin Spiced Crepes with Pumpkin Butter

1 1/2 cups fat free milk

2 large egg whites
1 whole egg
1 tsp oil
1 tsp vanilla
1 cup white whole wheat flour (all purpose works fine)
1 tsp cinnamon
1 tsp pumpkin pie spice
butter flavored spray
1 1/2 cups pumpkin butter (2 tbsp in each crepe), warmed (see recipe below)
fat free whipped topping (optional)
powdered sugar (optional)

Blend flour, milk, cinnamon, pumpkin spice, eggs and oil until smooth in the blender. Heat a large nonstick pan on medium-low flame. When hot, spray with buttered flavored spray to coat bottom of pan. Pour 1/4 cup crepe mixture into pan, swirling pan slightly to make crepe thin and smooth. Cook for 1 to 2 minutes or until bottom of crepe is light golden brown. Flip; cook 30 seconds to 1 minute or until light golden brown. Repeat with remaining buttered flavored spray and crepe mixture.

To serve, spoon 2 tbsp pumpkin butter into center of each crepe, fold the edge of crepe over filling and roll, placing the crepe on a plate seam side down. Sprinkle lightly with powdered sugar and a little more pumpkin spice or cinnamon. Serve warm.

Makes 3 cups. Batter can be refrigerated for up to 2 days.
Servings: 12 • Serving Size: 1 crepe with filling • Weight Watcher Points: 2 pts
Calories: 107.1 • Fat: 1.1 g • Protein: 3.8 g • Carb: 23.5 g • Fiber: 1.7 g

Pumpkin Butter

1/2 cups pumpkin puree, or 1 (29 ounce) can (not pumpkin pie filling)
2 tsp vanilla extract
3/4 cup apple cider or juice
1 cup packed brown sugar
2-3 cinnamon sticks
1-2 tsp pumpkin pie spice (to taste)

Combine pureed pumpkin, vanilla, apple juice, spices, cinnamon sticks and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 - 40 minutes or until thickened. Stir frequently. Adjust spices to your taste.

Servings: 14 • Serving Size: 1/4 cup • Points: 1.5 pts

Calories: 88.2 • Fat: 0.3 g • Protein: 1.0 g • Carb: 27.3 g • Fiber: 2.5 g

Conquering Candy Temptations

2010-10-20T15:30:00.000-06:00

Trick or treat, smell my feet! Give me something good to eat. If you don't, I don't care, I'll pull down your underware!

Who doesn't love a good Halloween treat (or 10?) But are those extra candy bars worth it?

In addition to celebrating Halloween on the 31st, my birthday is the week before. If I'm not careful my birthday celebration can turn into a 3 month (because there is Thanksgiving and Christmas of course) splurge. Enjoying Halloween doesn't neccesarily mean I need to throw all of my goals out the window, just means I have to plan for it. Here are some of the goals/rules I have set for myself:

Don't keep it in the house! Just because you can get candy for such good deals right now, doesn't mean I need to buy it. If it's in the house, I'll be tempted.
Plan ahead for parties and fill up my plate once. If I eat a healthy meal before the party, I won't be filling up on junk. Then once at the party, I won't just eat mindlessly from the bowl, I'll fill up my plate once and then be done.
Don't shop hungry. This is a good general rule of thumb, but especially this time of year. From the Halloween aisle to the bakery, temptations abound. If my stomach is growling, I am much more likely to bring home unhealthy treats.
Allow for some fun. I love to go Trick-or-Treating with the kids. We have a big (spooky) meal complete with (spooky) music beforehand. Since I won't be snacking on candy bars all month long, I'l be able to guiltlessly enjoy a few of my favorite treats on Halloween night.
Make a plan. This goes along with the above goal. The idea is, plan for the fun and the plan to get back on track. For me? I'm going to do a cleanse during the first week of November to help get rid of all the yuck.
Know what you're eating. Burrying your head in the sand doesn't work. Know what you're eating (calories, fat, sugar). For instance, yesterday I went out to lunch with my mom and sister. I checked the online menu ahead of time and made my choice. Then I wasn't tempted by all the yummy treats (it was a bakery) once I was at the store. I was able to enjoy a nice meal with good friends and meet my goals at the same time.
Start new each day. Have a bad day? Doesn't mean it has to turn into weeks or months of being "off the wagon." Each day is a new day full of new possibilities!

Some Freebies for You!

2010-10-19T11:02:00.000-06:00

I love free things, who doesn't? The first is a free 30 minute workout from Tony Horton (he leads P90x): click here.

Now you guys have heard me talk about Beachbody. They make some of the (in my opinion) best home workouts available. And I have a LOT of different workouts. I've been a BB customer for over 3 years and just decided to join as a coach in the summer. I can't even tell you how this has changed my outlook. It was like this huge shift in thinking. It took the focus off of me and put it onto others. As a result I am meeting my goals while creating this community of people around me that I can lift up and contribute to.

Maybe that sounds cheesy, but it's what's there for me! ;) If you have ever thought of being a BB coach, whether you want to grow your business or you'd like a 25% discount on the products, now is the time to do it. Why? Because it's FREE to join! Hollar! It's reguarly $39.95 to start, but through December 31st they are cutting the sign up fee. Watch this video to find out more and to see some great tranformation stories:

What's for Dinner? (Tangy Slow Cooker Pork Roast)

2010-10-18T08:00:00.007-06:00

This recipe is a family favorite ... you really can't go wrong. It comes out so juicy and just melts in your mouth.

Tangy Slow Cooker Pork Roast

Notice how the meat is pulling apart? You really only need a fork to cut the meat. Not kidding!

Ingredients
1 large onion, sliced
2 1/2 pounds boneless pork loin roast
1 cup hot water
1/4 cup white sugar
3 tablespoons red wine vinegar
2 tablespoons soy sauce
1 tablespoon ketchup
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 teaspoon garlic powder
1 dash hot pepper sauce, or to taste

Directions
1. Arrange onion slices evenly over the bottom of the slow cooker, and then place the roast on top of the onion. In a bowl, mix together water, sugar, vinegar, soy sauce, ketchup, black pepper, salt, garlic powder, and hot sauce; pour over roast.

2. Cover, and cook on Low for 6 to 8 hours, or on High for 3 to 4 hours.

Serving size: 5 oz.
Calories: 210
Total Fat: 7.7g
Cholesterol: 66mg
Total Carbs: 9.4g
Dietary Fiber: 0.3g
Protein: 24.6g

Halfway Through rOCkTOBER!

2010-10-15T12:46:00.000-06:00

Wow, I can't believe that we are already half done with the rOCkTOBER Fit Club! I wanted to share with you part of this week's email, since it is something that I pull from to get motivation. Hope you can find something to use in your life!

We are half way through rOCkTOBER, how are YOU doing?

This week I was at the pool swimming laps and I was looking at the swim team’s wall which is covered with all kinds of quotes about “winners.”

Here’s a few:
~Winners take time to relish their work, knowing that scaling the mountain is what makes the view from the top so exhilarating.

~You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win.

~Winners are not those who never fail, but those who never quit”

~If you don't see yourself as a winner, then you cannot perform as a winner.

~Losers live in the past. Winners learn from the past and enjoy working in the present toward the future.

~The most distinguishing feature of winners is their intensity of purpose.

Let’s all make a declaration right now to be winners in our lives.

Overcoming Insomnia

2010-10-15T08:00:00.002-06:00

One of my health goals has been to go to bed earlier each night. But there is one big problem I keep running into. INSOMNIA! If you've never had it, lucky you! But if you've been there, you know what I'm talking about. The tossing and turning, the endless chatter in your head, restless legs, etc. Since last night was another late night of insomnia, I was so pleased to find a blog post in the Facebook feed this morning on just this topic!

Barbara Floria wrote an article over on Pure Matters with the following tips:

Avoid stimulants
Downing beverages that contain caffeine—teas, coffee, soft drinks—diet drugs, and some pain relievers can keep you awake. Using nicotine in any form makes deep sleep a distant dream and can cause early morning awakenings because of nicotine withdrawal.

Limit your alcohol intake
Alcohol can make you sleepy but nixes deep sleep and restorative REM sleep.

Be consistent
Going to bed at a set time each night and getting up at the same time each morning can set your body clock.

Get physical
Daily exercise can help you sleep more soundly, as long as it’s not too close to your bedtime. Finish your workout about five or six hours before you hit the hay.

Take it easy
An hour or so before bedtime, read a book, knit, take a warm bath—anything you find relaxing can make it easier to fall asleep.

Keep cool
A dark, cool room is sleep-promoting. If you’re too hot or too cold, you’ll keep tossing and turning.

Avoid overindulgence
Late-night meals, high-fat foods, and huge portions keep your stomach—and you—awake. Light, early dinners are important to restful digestion.

Manage stress
If your worries are keeping you up at night, fight back by learning and practicing relaxation therapies, such as visualization, deep breathing, meditation, or yoga. If depression or anxiety is part of the equation, seek help from a mental health professional.

Be wary of sleeping pills
Just because you can get them over-the-counter doesn’t mean they’re safe or right for you. They can cause dependency and may interact with other medications. And taking them after an alcoholic drink or two can be dangerous. Anything more than occasional use should be a red flag to see your health care provider.

Get help
If the previous self-help tips leave you yawning, see your doctor. You could have a sleep disorder, such as sleep apnea or restless legs syndrome, or you may be taking medications that interfere with sleep. If your primary care physician can’t help, ask for a referral to a sleep specialist.

Most of these are common sense, but given that this has been a problem for me lately, I appreciate the reminder. These are the ones that stood out for me personally: 1. Be consistent (my natural self fights schedules, but I think it is defintiely something I need more) 2. Take it easy (I need to unplug from tv/computer to allow myself to wind down, no more late night blogging!) 3. Avoid overindulgence (I have the worst late night snacking urges) and 4. Manage stress (I need to get everything written down so that I don't have all of the must does floating around my head).

What works for you?

Don't Be Afraid to Pump Some Iron

2010-10-14T08:00:00.000-06:00

It seems that women are so afraid of looking bulky when it comes to lifting weights. In reality, our estrogen makes it so that we don't build muscle in the same way that men do. And muscle burns way more calories than fat. That's right, building muscle will help your metabolism to work faster ... score!

Use a combination of strength training and cardio and you'll have the best results. Find out about a new study supporting what we have known for years: http://www.usatoday.com/yourlife/fitness/exercise/2010-10-11-fabfitdoctorsorder11_ST_N.htm?csp=usat.me
There are many strength training classes and DVDs that are geared toward women. One of my favs is Chalean Extreme.

What's For Dinner? (Pancho Villa Baked Tilapia)

2010-10-13T09:00:00.003-06:00

I've read time and again that we should be eating more fish. But fish is too hard to cook, right? Wrong! Here's an easy (yes, easy) recipe for tilapia. One thing I love about the recipe is the easy clean up (yay for tinfoil!) The best thing? It's yummy AND healthy.

Pancho Villa Baked Tilapia

Ingredients

1 tablespoon olive oil

4 (4 ounce) fillets tilapia

1 (10 ounce) can diced tomatoes with green chile peppers

1 lime, juiced

4 tablespoons minced fresh cilantro

1 lime, thinly sliced

Directions

Preheat oven to 350 degrees F (175 degrees C). Coat one side of 4 (8x10 inch) pieces of aluminum foil with olive oil.
Center each fillet on a foil square. Spoon a generous amount of diced tomatoes with juices over fish. Sprinkle with lime juice and cilantro. Position 2 slices of lime on top of each fillet. Close and seal foil packets, and place on a baking tray.
Bake in preheated oven for approximately 20 minutes, or until fish flakes easily with a fork.

Calories: 163
Total Fat: 5g
Cholesterol: 41mg
Sodium: 354mg
Total Carbs: 6.2g
Dietary Fiber: 1.7g
Protein: 23.7g

Remembering October Twelfth Two Thousand Five

2010-10-12T08:54:00.001-06:00

October twelfth is one of those days that I will never forget. Five years ago today, I was in a car accident along with my daughter (Aubrey) and her friend (Avery) after I had picked them up from Kindergarten.

This is Aubrey (she was 5 at the time) looking in at the damage. Haunts me every time I see it.

When I see this shot I am amazed that we were able to survive and am SO grateful that Aubrey didn't suffer any broken bones (she was sitting in the back on the driver's side). Thanks goodness for booster seats!

Short story is, we were t-boned. Aubrey and I were life-flighted to downtown hospitals, Avery was sent by ambulance to a local hospital. Aubrey had a concussion and spent the night in the hospital. I had multiple broken bones and several surgeries and spent a month in the hospital, 3 months in a wheelchair and another 3-4 months on crutches. You can read the long version here.

I marvel each year as the anniversary comes along at how far things have come since that day. Most days the experience is just a distance memory, but it always seems that around this time of the year I start counting my blessings. I am grateful:

To be alive! And I'm grateful that the accident didn't happen 10 weeks earlier (when I was still pregnant with my son). So glad that Aubrey and Avery had relatively mild injuries.
To have had a full recovery. Makes me appreciate all the things that I can do with the body (including TWO half marathons!)
For my family and friends. It was truly amazing to be lifted up by those who love us as we went through this trial.
For the perspective that this time brought our lives. I don't know why it takes bad things happening to really help you to see the big picture, but I am grateful none the less.
For miracles. There were so many (small and big) miracles that happened during this time.

May I always be able to hold these blessings close to me. Here's to the next five years!

My Latest Obsession

2010-10-11T08:00:00.002-06:00

Would you believe it has to do with veggies? I know, I've said it before, I'm a weirdo! You see, I've been really working on my nutrition and eating to fuel my body. One of the areas I struggle is with my veggies. I've discovered this Normandy-Style Vegetable Blend from Costco and I'm in love.

For less than 8 bucks you get six pounds of beautiful, yummy veggies. We all know we should eat a rainbow of food, and you get the whole rainbow in one bag. And it feels like you're eating fresh veggies. Nom nom!

Speaking of Costco, they also have big bags of frozen strawberries and mixed fruits for much cheaper than you find at the grocery store. Perfect for mixing into your Shakeology smoothies!

Nothing Tastes as Good as ...

2010-10-08T12:33:00.000-06:00

Healthy feels!

It's not about being skinny. Let me repeat it's not about being skinny. I remind myself this because if I let myself get stuck on my weight, I will never be happy.

Our bodies are machines, beautiful, miraculous machines. We wouldn't put watered down gas in our cars, so why do we fuel our bodies with junk? I've been coming from this view and I gotta tell you, it really works. Binge eating, emotional eating ... it doesn't feel good. It hurts my body and my spirit.

Take a moment a picture the healthy you you want to be. What does it look like? (And I'm not talking a number on the scale.) For me, I picture someone with a smile on her face who can run and play with the kids. I feel the freedom to move and do the things I am passionate about without being held back. I picture someone who is confident and uplifts everyone around her.

Happiness, playful, freedom, passionate, confident, uplifting. That is the me I chose to be.

You Run Girl!

2010-10-06T11:46:00.000-06:00

Have you ever wished you could be a runner, but just think there's no way? Trust me, if you want it, you can totally do it.

You see, I was one of those people who never ran. I ran the full mile once in 5th grade and thought my lungs were going to explode and never again ran the full mile during gym. I tried a couple of times as an adult, and just couldn't do it. What I didn't realize was, it's all in the training. I found this great program called, "Couch to 5K."

You wanna run? Couch to 5k will make it happen! Just stick to the schedule and before you know it you'll be a runner!

Here's an example of the first week, "Brisk 5 minute warmup walk. Then alternate 60 seconds jogging and 90 seconds of walking for a total of 20 minutes." You can do that, right? Visit the Cool Running site for details on the program.

And if that weren't easy(ish) enough, there is a podcast that was created to go along with the program. Basically it was someone who did the program and created podcasts with music that tells you when to start running so you don't have to watch the clock. Check it out here.

9 Ways to eat healthily (and cheaply!)

2010-10-06T08:00:00.000-06:00

Have you ever been frustrated by the outrageous cost of eating a healthy diet vs. the cost of junk food? If I had a penny for every time I heard this complaint ... I could afford to eat healthy!!! I'm always looking for ways to eat healthy while sticking to my budget. When I came across this article from Beachbody, it was right up my aisle:

'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the richness of flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise, so you can plan your menu accordingly.
The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, but in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add that to any time spent lingering on supermarket shelves and then your fridge's crisper drawer, and suddenly, fresh doesn't seem so fresh anymore. And for many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in canned goods or frozen veggies that contain high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.
Shop around. Smokey Robinson was right. It does pay to shop around. Check out those supermarket circulars that are stuffed into your mailbox every week. Each week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. They'll usually be items that are in season as well, since they're cheaper for the store to buy anyway. Also, signing up for their club or rewards cards can help save you money, too. It's better to monitor sales and promotions rather than clipping coupons, as coupons are generally for processed, less healthy foods—although you can sometimes find good coupons for canned and frozen produce.
Get to know your grocer. And your butcher, your produce manager, etc. Find out what day produce is delivered to the store so you get maximum freshness for your dollar. Find out from the butcher when meat goes into the half-off section as its expiration date approaches. The meat isn't spoiled yet, and if you cook or freeze it that day or the next, it's no different from buying full-priced cuts and leaving them in your refrigerator for a couple of days. Only your pocketbook knows the difference. Also, many butchers will custom-grind for you without charge. If a package of factory-ground turkey breast costs $6.00 a pound and a whole turkey breast costs $2.00 a pound, why not buy the whole breast and ask your butcher to grind it for you? You'll save a lot of money, and you'll actually know what went into the turkey burger you're eating.
Think outside the big box. Instead of always going to the big-box supermarket chains, investigate if there are farmers' markets or food co-ops in your area. The food will be fresher, cheaper, and hopefully, not as coated with pesticides, waxes, or other unsavory elements. It's a good way to save money and support your local community at the same time. You can get organic produce for the same price or cheaper than traditionally grown produce this way as well. (It's also worth checking out what your state defines as organic.) Organic food is great, but if you're trying to save money, traditionally grown food isn't essentially less nutritious than organic; it just may require a little more scrubbing.
Start your own farm. If you have a yard, start your own vegetable and/or herb garden. With a little online research, you can find out what grows well and easily in your neck of the woods. And if you're an apartment dweller like me, you can get a lot out of a container garden. I have big pots on my balcony that keep me in tomatoes, peppers, and fresh herbs all summer long. And if you don't have a balcony, you can grow small pots of herbs in your kitchen—decorative, tasty, and economical!
Plan ahead. Take some time on Sunday to plan out your menu for the week for all your meals and snacks. Find out what's in season and on sale in your area. If you can only make one shopping trip for the week, front-load your menu with fresh ingredients and stock up on canned and frozen items for the latter half of the week. One of the areas where my budget always falls apart is not having the ingredients that I'll need or a plan for dinner; I end up grabbing takeout or having food delivered—both unhealthy and expensive. Just by planning ahead and not wasting money on unplanned restaurant meals, you'll find that you have a lot more money to spend at the grocery store so you won't have to cut as many corners for the meals you prepare.
Tap into tap water. Not your wallet. If you're going to spend money on your beverages, invest in a decent water filter to improve the taste of your tap water. As we've discussed in other articles, tap water is subject to a lot more regulations than bottled water, which is good for you, and it's not shipped in from Fiji or Norway, which is good for the environment. And it's practically free! It's a lot better for your waistline and your wallet than multiple trips to the soda machine.
Take your vitamins. Here's the easiest, most economical way to ensure that you always get a base level of proper nutrition. Taking a good multivitamin and a fish oil supplement will help you get the benefits of a diet that would otherwise cost a whole lot more to get you the same nutrients you'd get from food sources—and fish oil supplements are especially good for those who don't care for fish.

Gearing up for the cooler weather

2010-10-05T13:56:00.001-06:00

Have I mentioned how much I love this time of year? It's hot one second and then down right brisk the next, the colors are changing, the holidays are just around the corner. Makes me want to cozy up with a cup of hot chocolate and snuggle with my loved ones!

Just because cooler (and dare I say cold) weather is on the horizon, does this mean that you can continue exercising outdoors? No way! While training for my half marathon this year (started in February when there was still ice/hail/frost/snow) I did the majority of my running outdoors and discovered having the right gear makes all the difference.

A little background, before this year I only ever bought the cheap workout clothes. You know from Wally World or Target (not that they don't have some good stuff). But I discovered going for the name brands (Nike, Adidas, etc.) and reading the tags (it will tell you what temp it is designed to be worn in) is really the key for outdoor exercise gear. This is one area where you're buying more than just the name brand. Doesn't mean you have to pay an arm and a leg though, shop the outlets, sales, clearance racks, etc.

My picks:

Nike Lightweight Running Headband

It's comfy and kept my ears nice an cozy even when there was cold wind/hail

Nike Women's Therma-fit Thermal Running Gloves

Before I had these I wore just some regular gloves but they always got sweaty which then made them cold. I was skeptical to see if these would be any different. They are very lightweight, but surprisingly warm and the material actually stays dry which means you stay warm! Being so light weight, it's easy to put them in your pocket half way through a run once your body warms up.

Nike Women's Fitness Reflective Tights

You can wear these on their own or layer them. I usually wore these on especially cold days under my regular running pants. I'd go with my hubby and he'd come home and his legs were ice to the touch (he wore just running pants, he was too tough to wear tights!) and my were not. Again, the material breathes so you don't have all that sweat sitting on your skin.

Adidas Women's 3 Stripe Wind Pant

I'm one of those weirdos that doesn't wear matching brands. You see, my hubby wears everything Adidas, down to the socks. Me? I go for what I like. If they happen to be the same brand, great. If not, who cares! So, yes I can be seen sporting a Nike Headband and gloves with (gasp) Adidas Pants! Lol. These pants are just plain comfy, they move well and I got a good deal on them. So there you have it.

Adidas Supernova Running Track Jacket

I always started out with this jacket on cold mornings, and often took it off after the first mile or so. It is light enough that you can tie it around your waste if you're not in a place where you can ditch it to the side. They have even warmer jackets than this, but this one suited my needs.

Women's Draft Longsleeve Tops by Under Armour

I lost my fav long sleeved running shirt this year so I'm in the market for a new one. I've heard lots of good things about Under Armour ... this is what they are famous for. I always layered a long sleeved tee under my jacket. I previously had an Adidas one, but why not brand switch it just a little bit more!

There's my take on it, I'd love to hear about your favorites!

Sweet as a Peach

2010-10-04T20:24:00.001-06:00

Each year it seems that I am becoming more of the domestic diva I always said I would never be! Guess that's why you should never say NEVER! ;)
A few weekends ago, I decided to learn how to can peaches with my sister & mom (our teacher.) Now in our family we tend do do things BIG. And by big, I mean 120 lbs. of peaches.

This picture doesn't accurately portray just how many peaches 120 lbs. worth really is. Trust me, it's a LOT!

These are my Mom's books, which we used as reference. We used directions from the Ball Blue Book to can and the recipe included with Certo to make the jam.

My cute Mom got my sister and these cute baskets. You can use it to can 3 quarts in a regular stock pot. We found the basket worked nicely when blanching the peaches as well.

As seen here!

Here is a pix of canning the pictures. Somehow I didn't get a picture of us peeling and cutting the peaches (this is where all the work is). Look at the warm color of the peaches. Yummmmm.

Final results: 39 Quarts, 19 Pints, 9 Jelly Jars (8 oz), 8 jelly jars (6 oz), 10 gallon bags frozen (didn't get pictures of these either.)

Picking your peaches & recipes for canning, jam and freezing ...

Picking your peaches

Peaches generally come in two varieties, come in two general types: freestone (flesh readily separates from the pit) and clingstone (flesh clings tightly to the pit). Most people prefer to preserve freestone varieties. Good varieties for canning include Veteran, Early Elberta, Elberta, Rochester, Hale, Alamar, Redglobe, Redhaven, and Sun Crest.

Select peaches that are fairly firm. The skin color between the red areas should be yellow or creamy. Avoid hard peaches which have a distinct green color. These are immature and probably

will not ripen satisfactorily. They will be hard to peel and the pits will cling even when ripe. Also

avoid overripe peaches and those with large bruises or signs of decay.

It takes about 2‐3 pounds of peaches to fill a quart jar. A bushel weighs about 48 pounds and yields about 18‐24 quarts of fruit. A lug yields 8‐12 quarts of fruit.

Peaches may be canned, frozen, dried, pickled and made into jams and preserves.

Canning

Peaches must be processed in a boiling water canner. Most people opt to remove the skins before canning their peaches. Blanch (dip them in boiling water) them for 1-2 minutes and then transfer to ice cold water. This should allow the skin to peel off freely. Cut peaches in half and remove pits. Slice, if desired. To prevent darkening during preparation, put the cut fruit into water containing 1 teaspoon ascorbic acid powder per gallon of water. Or, put them directly into the jars and add a splash of lemon juice.

Peaches may be canned in sugar syrup, juice, or water. Suitable juices are apple, orange, and pineapple.

Peaches canned with syrup will hold their shape better. For a 9‐pint load, use the following proportions.

Type of syrup Cups of water Cups of sugar

Very light 6 ½ ¾

Light 5 ¾ 1 ½

Medium 5 ¼ 2 ¼

Heavy 5 3 ¼

Use either the hot or raw pack method:

Hot pack ‐ In a large saucepan place drained fruit in sugar syrup, water or juice and bring to a boil. Fill jars with hot fruit and cooking liquid, leaving ½ inch headspace. Place halves in layers,

cut side down. Adjust lids and process in boiling water canner: pints 20 minutes, quarts 25 minutes.

Raw pack ‐ Fill jars with raw fruit, cut side down, and add hot water, juice or syrup, leaving ½ inch headspace. Adjust lids and process in a boiling water canner: pints 25 minutes, quarts 30 minutes.

Certo Peach Jam

4 cups prepared fruit (about 3 lb. fully ripe peaches)

1/4 cup fresh lemon juice

7-1/2 cups sugar, measured into separate bowl

1/2 tsp. butter or margarine

1 pouch CERTO Fruit Pectin Make It

BRING boiling-water canner, half full with water, to simmer. Wash jars and screw bands in hot soapy water; rinse with warm water. Pour boiling water over flat lids in saucepan off the heat. Let stand in hot water until ready to use. Drain well before filling.
PEEL and pit peaches. Finely chop or grind fruit. Measure exactly 4 cups prepared fruit into 6- or 8-qt. saucepot. Stir in lemon juice.
STIR sugar into prepared fruit in saucepot. Add butter to reducing foaming. Bring to full rolling boil (a boil that doesn't stop bubbling when stirred) on high heat, stirring constantly. Stir in pectin. Return to full rolling boil and boil exactly 1 min., stirring constantly. Remove from heat. Skim off any foam with metal spoon.
LADLE immediately into prepared jars, filling to within 1/8 inch of tops. Wipe jar rims and threads. Cover with two-piece lids. Screw bands tightly. Place jars on elevated rack in canner. Lower rack into canner. (Water must cover jars by 1 to 2 inches. Add boiling water, if necessary.) Cover; bring water to gentle boil. Process 10 min. Remove jars and place upright on towel to cool completely. After jars cool, check seals by pressing middles of lids with finger. (If lids springs back, lids are not sealed and refrigeration is necessary.)

Freezing Fresh Peaches

We got this recipe for freezing peaches from a cute blog, Distracted Homemaker since both my sis and I love to make smoothies. Plus you can thaw and have fresh peaches any time of the year!

Freezing Fresh Peach by Distracted Homemaker:

1 Can frozen orange juice concentrate (12 ounces)
1 Can frozen lemonade concentrate (12 ounces)
1/2 to 1 can pineapple juice (46 ounces)
2 Bushels of peaches

Mix all of the juice and concentrate together in a giant bowl (DO NOT ADD WATER). Add sliced peaches (peeled or unpeeled, both are fine… it is really what your preference is) Then divide your peaches and liquid among quart size freezer Ziploc bags. Leave enough room in the bag so that you can close it and lay it flat in the freezer. This makes them easier to store. You can add a thickener like ultra sperse if you want the peaches to be more saucy when you defrost them. If you want to add a bit of Fruit Fresh you can, but it isn’t really necessary… when you thaw these in January and use them you will swear it is September!

Tips and Tricks: This is kind of a “wing it” recipe… I usually put all of the juice into a large bowl and slice my peaches right into that very bowl. I just stand over it and slice away! Then when the bowl is full I scoop up the peaches into ziplock freezer bags with a slotted spoon and then start again to slice into the liquid. I just do this until it is all used up. Some times I put a 1/4 cup of the liquid into each bag of peaches at the end so I don’t waste anything!

Send me your canning pictures, I'd love to see them!

Are you ready for some FOOTBALL?

2010-09-29T21:38:00.001-06:00

Let's face it, there's always going to be something that comes up as a potential sabotage for your healthy eating goals. My hubby is a big football fan, like HUGE. This year I actually joined a fantasy football league with the fam just so I can be part of this world that my hubby loves so much. Okay, what does football have to do with healthy eating? Well, that's right it doesn't!

Whether it's a tailgate party, a bowl party or just munchies in front of the tube watching your fav team it's all about the food. Here are just a few tips from the Beachbody Newsletter with tips on staying healthy through the football season:

Work out first
A brand new study by a team of Brazilian researchers (Public Library of Science, August 2010) concluded that exercise actually modulates feelings of fullness in the brain, causing us to reduce our intake of food. In other words, when you work out, you actually eat less. Which is good, because you don't want to spend an hour and a half working out in the morning and then destroy it all with cravings for fried food and alcohol. Working out will help reduce your cravings and decrease your appetite. (Besides, it's pretty unlikely you'll feel like working out after the game.)

Don't go hungry
Popular wisdom says you should never go grocery shopping while hungry. The same rings true for attending any kind of party. The worst thing you can do to your nutrition plan is wait until you're starving, then descend upon an endless supply of low-quality carbs and not-so-lean meats. It'll be 45 minutes before you realize you're no longer hungry, and you've just consumed your weight in cheese curls. Eat a clean, high-quality meal before you arrive at the gathering. You'll eat less garbage and you'll probably be a lot more pleasant to be around as well.

Veggie it up
I know, I know, you don't want to be that guy (or gal!), but if you're going to bring anything to the party, your first choice should be a veggie platter. Not only can you save yourself from tomorrow's food hangover, you might actually do your body some good. Bite-sized pieces of broccoli, carrots, celery, bell peppers, cauliflower, and snap peas are all inexpensive, low in calories, and full of vitamins. Create a low-fat dip to accompany them, and you might just trump the team's QB as MVP. Just use any onion or ranch dip recipe, with nonfat yogurt, nonfat sour cream, or nonfat cream cheese as the base.

Also, try the 5-to-1 veggie trick: for every five bites of veggies you consume, you're allowed one full-fat snack bite. You'll end up having to chew so much for that one morsel of evil, it won't really be worth it.

Feeling fruity
Another great thing to bring tailgating is a fruit platter or fruit salad. Yes, I realize fruit has a lot more sugar in it than veggies do. But fruit is a lot lower in calories than potato salad, it's loaded with vitamins, minerals, and antioxidants, and most people like it a lot. What's more, it's high in fiber, so you'll stay fuller longer. Fruit skewers are a big crowd-pleaser, and counting the empty sticks will show you how much you're actually eating. Aim for watermelon, cantaloupe, grapes, strawberries, apples, oranges, peaches, and nectarines.

Get your hand out of the bag
When you're running late on game day, the path of least resistance is to run into a 7-Eleven and grab a few bags of chips and maybe some dip. Everyone loves 'em, right? Well, your waistline doesn't. You can easily consume a couple of meals' worth of calories by shoving your hand into a bag a few times. So plan ahead a tiny bit and replace those greasy potato chips, corn chips, and cheese curls with baked tortilla chips and salsa, seasoned air-popped popcorn, multigrain pretzels, and mini–rice cakes. You'll still get a ton of crunch and flavor, without consuming 13 grams of fat per handful.

If you want to add a dip, try this low-fat/high-protein guacamole recipe: Take a 16-ounce container of plain nonfat Greek yogurt, 1 peeled, pitted, and coarsely chopped large avocado, 4 tablespoons of chopped fresh cilantro, 2 teaspoons of minced jalapeño, and 1 small minced clove of garlic. Throw them into a food processor and blend until smooth. Chill before serving.

Keeping it light will be well worth it when you sit down to watch the Superbowl in 5ish months!

Breathing Through It (Without Laughing!)

2010-09-29T10:09:00.000-06:00

I think we've all heard about breathing through exercises, our muscles need the oxygen, yada yada. But, really?

I dare you to do that without laughing!

rOCkTOBER Fit Club

2010-09-28T14:36:00.000-06:00

I love fall ... love it, love it, love it! My birthday is in October along with Halloween. It seems that October just really kicks off the holiday season. As much as I love it, there's always that one part of me that wonders if I will have that typical "holiday weight gain" this year. Some studies show that people gain between 5-10 lbs. from October to December. Well, I'm putting my foot down. Not this year, not any more!

To kick off the season right, I've started a rOCkTOBER Fit Club over on facebook. You pick your goals (weight lose, eat healthy, tone up, etc.) and share your progress weekly (or more). I know I always have better results when I'm not in it alone, so come join me and let's rock this thing!I'll be giving away a workout DVD and Shakeology sample on November 1st to those who actively participate!

Outta My Head!

2010-09-28T09:37:00.000-06:00

Yesterday was on of those days. You know the ones. You know when you get stuck in your head? Yeah that.

But guess what, I'm out!!! I work to keep this blog a positive place to be, where you can find motivation and inspiration. Because of this, I really hesitated posting this blog, but the reality is that some days are just like that. I won't go into any stories of what happened, because really it was all in my mind (with maybe just a few outside triggers!)

Because I was gone all weekend, I felt pressure to dive right back in head first. When my mind wasn't cooperating, I really started giving myself a hard time. I had a conversation with my sister (aren't sisters the best?) and I decided to stop FIGHTING and just let myself feel what I was feeling. It was like POOF, the pressure was gone.

Instead of believing (and then fighting) the toxic thoughts streaming (gushing?) through my head, I saw my thoughts and mood as a more mechanical thing. "Oh look at how my body is responding to fatigue and hormones, interesting!"

The best part? Today is a new day and I'm rested and ready to take on the world again! I'm so OUTTA MY HEAD.

Ladies, Look at Your Man, Now Back at Me!

2010-09-22T21:47:00.000-06:00

Have you seen this commercial? It's hilarious!

Love it! He recently did an interview on Jay Leno and talked about how he stays in such great shape. Guess what his answer was??? P90X!

The story is here:

You’ve seen him in the shower, riding a horse, on a yacht and other exotic locales as the shirtless pitchman in the Emmy-nominated Old Spice body wash commercials. Guess how he got (and keeps) the body that has helped make him instantly recognizable?

P90X!

Isaiah Mustafa, the 36 year-old model, actor and former NFL wide receiver is everywhere lately - online, in print and on TV, including an appearance this week on The Tonight Show With Jay Leno. One of the questions everyone asks him is how he keeps his body looking so great. Thankfully, he isn’t shy about sharing his secret!

“I’m fortunate enough to work out with Tony Horton of P90X fame and he keeps me ripped,” Isaiah replied to Jay Leno’s question about his ripped bod. Isaiah then spent a healthy chunk of his precious couch time outlining the P90X nutrition plan that helps deliver such buzz-worthy results, impressing both Jay Leno and Eva Mendes.

Though he trains in person with Tony Horton twice a week, Isaiah has been a devoted P90X-er for over three years, adhering to the nutrition plan and intense total body workout that has helped him transform his body and his career. In addition to his Old Spice gig, he just landed a role in the upcoming film “Horrible Bosses,” starring Jennifer Aniston and Jason Bateman.

Maybe it takes a bottle of body wash to smell like him, but if you want to look like Isaiah, you gotta BRING IT

Awwwww, now I really want to get this program! Hubby and I are thinking of doing this rotation together ... anyone want to join us?

What's For Dinner? (It's Not Your Kid's Chicken Fingers)

2010-09-20T09:00:00.002-06:00

I've got just a few requirements for dinners that stick in our house. First it has to pass the kid test (I'm NOT making two meals). Second it has MY taste test. It's not worth it if it doesn't taste good. Third (and probably most important to me) it has to be easy. Or relatively easy. Oh and fourth it needs to be somewhat normal ingredients that aren't too expensive. That shouldn't be too hard, right?

My kids have fun getting their hand dirty doing this one!

Not Your Kid's Chicken Fingers

Ingredients
1 1/2 pounds chicken tenders
3/4 cup flour
1 whole egg plus 1 egg white
1/4 cup milk
2 cups breadcrumbs, seasoned or *homemade

Preheat oven to 375 degrees.

Place flour in a shallow bowl, beat the eggs with milk in another bowl and put the breadcrumbs in a third.

Dredge the chicken in the flour, coating fully and shake of any excess. Dip the floured chicken into the egg. Coat the chicken with the breadcrums and place on baking sheet.

Bake chicken for 12-15 minutes, until golden brown. Serves 4-5.

*I never have breadcrumbs in the house, so I just make my own. I toasted 4 pieces of bread until it was very brown. Then I put them the blender one at a time. I seasoned my breadcrumbs with dried parsley, onion powder and garlic powder to taste. Easy peasy!

By the way, this totally passed the kid test. My 5 year old said, "Mommy, this is yummy! At first I thought it would be yucky but it's not. It's my most favorite!" SCORE!

What to Eat - Guide to the Healthiest Shopping

2010-09-17T09:00:00.001-06:00

I picked up this great book today, Cooking Light What to Eat: A Real-World Guide to Making Smart Choices. It's full of pictures and seems to have all kind of tips for picking and shopping for the healthiest foods.

It starts out with these 10 tips to healthy eating:

Base meals on items from the grocery store perimeter. Shopping along the outside edges of the grocery store is the easiest way to amp up the nutritional value of what you eat. The perimeter is where the majority if stores feature inherently healthy foods—fresh fruits and vegetables, fish, meats, poultry and dairy products.

Compare apples to apples (and chicken to chicken). Compare the prices of similar things. Make sure you’re comparing pound per pound and serving per serving. If you’re considering a $7.50 package of skinless, boneless chicken breasts vs. a $3.50 whole chicken, that’ $7.50 package with two chicken breasts is just over a pound and will fee two to three people, while the whole chicken is more than three pounds and will feed four, as well as make homemade chicken stock or soup.
Look high and low. Prime product placement in grocery store goes for a premium price—vendors sometimes pay retailers thousands of dollars for placement at middle and eye-level shelves. These products may be some of the healthiest and most affordable ones, but make sure you also check the upper and lower shelves for good (and nutritious) deals.
Buy in bulk. Buying in bulk the foods you eat often can save you money. Steel-cut oats bought from the bulk bin, for instance, are $0.89 per pound, while a tin runs $3.35 a pound. Lentils, beans, and chickpeas are also great bulk savers, as well as large bags of rice.

Buy seasonally. Seasonal produce offers more than just freshness and delicious taste—it also saves money. Cucumbers are a great example. They are generally bargains when bought in season but out of season, they have to travel from afar and can cost several dollars per pound. Stay attuned to the seasons so that you’re shopping for the freshest ingredients at the best prices.
Read the Nutritional Facts labels and ingredients lists. Since 1994, the FDA has required products to carry Nutritional Facts labels that list the amount of calories, calories from fat, total and saturated fat, protein, carbohydrates, fiber, sugar, cholesterol, sodium, vitamins A and C, calcium and iron per serving The most recent addition is trans fat (added in 2006). Read these labels: studies show that those who read Nutritional Facts labels are more likely to eat less foods high in fat that those who don’t.

Make sure you understand what all the health claims really mean. You’ll find a variety of health claims—trans fat free, made with whole grains, all natural—splashed across the packages of a variety of products, but those healthy-sounding phrases don’t always tell the whole story. For example, a package may say “trans fat free,” but, by law, a product can claim to be trans fat free if it has less than .5 grams of trans fat per serving. Be sure to check the ingredient list to be sure you don’t see the words “partially hydrogenated oil.”
Store brands can be just as good as brand names. Store-brand products can be tasty and nutritious, and they can help keep your grocery bill in check. Store brands can cost a fraction of the price of brand names—around 25% less. The difference in price is usually not from differences in what goes into the food but rather the marketing and promotion costs that come with building a brand into a household favorite.
Weigh the cost of convenience foods. With convenience comes a heftier price tag. For example, whole broccoli runs $1.69 per pound, while a bag of precut broccoli florets comes in at $3.36 per pound. In cases such as these, you might want to consider if the extra cost is really worth the time saved by having someone else cut up your broccoli for you.
Shop for bargains. Check your local grocery store’s weekly circular, or look for specials at the store to plan meals around the items that are on sale. When there’s a sale on items you use regularly, take advantage and buy extra.

Can't wait to see what other gems are in this book!

What's for Dinner? - (It's All in the Marinade!)

2010-09-16T11:50:00.003-06:00

I don't know about you, but I am all about easy BUT yummy food. In the past, this meant un-healthy food since let's face it ... we are surrounded by UNhealthy convenience foods. I've been on a quest to find healthy dinners (and lunches) that I can look forward to without spending time (I don't have) preparing.

One great way to get flavor without adding a lot of calories ... MARINADE! Meat, fish, veggies & more, the possibilities are endless! It takes a little planning ahead, but the results are soooooo worth it. Last night I used a store bought teriyaki sauce to marinade our steak. I defrosted it in the morning and let it marinade all day long.

Here are a couple of my favorite marinade recipes (from allrecipes.com, my fav!):

We love meat in our house, it's hard to imagine a dinner without it. The trick to keeping it healthy is to pick lean meats and watch your serving size. In most cases 4-5 ounces in all you need. I usually cut a piece in half after it is cooked. Fill up your plate with fruits and veggies for a complete meal. We had a variety of fruit (I love summer because of all the fresh fruits available for cheap!) & a simple salad with a blush wine vinaigrette. I topped it off with a piece of sourdough bread (been loving this lately!)

Shakeology Cleanse vs. Master Cleanse

2010-09-15T13:44:00.002-06:00

I've had quite a few people ask me how the Shakeology Cleanse (SC) compares to the Master Cleanse (MC). Since I haven't done the Master Cleanse myself, only heard the (horror) stories from others who I have, I actually wondered myself. I came across this blog written by Steve Edwards (self titled human lab rat and the fitness and nutrition advisor at Beachbody Fitness Solutions.)

If you've wondered yourself about the cleanse or even Shakeology in general, this is a great read (taken from a post Steve wrote about the Shakeology Cleanse):

First of all, the SC is not a true cleanse but a calorie restricted nutrient dense eating plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular MC, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen co-workers walking around the office in a zombie-like state for weeks on end swilling a strange concoction of lemons and maple syrup.

The SC is nothing like that. Depending on how you decide to do it you’ll be eating frequently and consuming between 800 and 1200 calories a day, and it could be even more should you feel you need it. The point of the cleanse is not calorie restriction, per se; it’s nutrient efficiency. The aim is to get the most nutrient 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, rid your body of undigested foods and toxins, and bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur (see my last post)—but that your body is running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.

I call it nutrient efficient eating, and not actual cleansing, because you eat a meal with a balance of proteins, carbohydrates, fats, and fiber every few hours. And while you’re not eating as much food as you’d normally eat you’re calorie to nutrient ratio is extremely high, meaning that that actual nutrients you’re getting should not be too restricted so activity can continue as it normally would.

A lot of people have asked me how I managed to consume around 1,500 calories a day on the cleanse but it’s not a stretch to do so. You have three Shakeology shakes where you can add fruit, nuts, and seeds. I would usually add various fruits to one shake and fruit and chia seeds to another, then have the third as a snack during a period where I was training. At night you get a salad and I’d pile mine high with veggies, nuts, and seeds and use some good olive oil and balsamic vinegar as a dressing.

This may seem like a lot of food but remember that the goal here is performance. You want to eat enough to fuel your day, including your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids that your body’s ability to eliminate will be heightened to where any excess foods will be quickly flushed.

Back to the weight thing; most people will lose some weight during a cleanse but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight take heart; you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse you’ll be more prepared to lose weight later. Think of this as a foundation training phase where you’re body might not change a lot but you’re improving you’re capacity for performance, and hence change, during the latter phases of the program.

I should probably address cortisol in another posting but I’ll mention it briefly here. Another reason why we don’t always lose weight on cleanses is due to this stress hormone. Restricting calories is stressful to the body and it reacts by releasing cortisol. Cortisol is performance enhancing in the short term but if you somehow keep you body stressed for long periods it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology cleanse is short (and the reason many people don’t lose weight on the MC). It’s important not to remain in a highly caloric deficient state for long periods of time, and especially when you are trying to exercise hard.

Hope that answers any questions you may of had. And if you want to try a sample of Shakeology, just let me know!

Surround Yourself with Greatness

2010-09-14T08:54:00.000-06:00

Let's say you're trying to lose weight. If you have a friend to go to the gym with, you are MUCH more likely to keep going ... right? Just like the saying, "You are what you eat," it could be said, "You are who you know."

I am very lucky to be surrounded by amazing family and friends in my life. Their positivity and encouragement give me the strength to try new things and take on huge challenges. Does this mean that they are always positive? Nope, of course not. We are all human afterall. But, I can choose to focus on the positive and create my own positive environment as well. Positively. (Just had to squeeze positive in one more time!)

How do you find great people? Look at what it is you want to be (a runner, a writer, a speaker, a blogger, etc.) and seek out others who are already doing it. You can do this in real life or online (facebook, twitter, blogs etc.) When I decided to run a half marathon, I didn't know what in the heck I was doing. But I had new friends who helped me every step of the way. I didn't always think I could actually finish the race, but my good friend Triscia told me I could. I believed her words until I could finally believe it for myself (once I crossed the finish line!)

This is why I write this blog. This is why I am a Beachbody coach. Just remember ...

What's for Dinner? (Chicken Bruschetta)

2010-09-13T19:00:00.001-06:00

In our house it was Chicken Brushchetta with salad, fresh peaches and a slice of sourdough bread. Impressed? Don't be, it's such an easy recipe. Honestly I don't know why I don't have this more often!

I found this recipe on www.allrecipes.com (my ALL time fav recipe site!)

Grilled Chicken Bruschetta

Ingredients:
1/4 cup Kraft Sun-dried Tomato Vinaigrette Dressing, divided
4 small skinless, boneless chicken breasts
1 medium tomato, finely chopped
1/2 cup Kraft mozzarella cheese
1/4 cup chopped fresh basil

Directions:

Place large sheet of heavy-duty foil over half of grill grate; preheat grill to medium heat. Pour 2 Tbsp. of the dressing over chicken in resealable plastic bag; seal bag. Turn bag over several times to evenly coat chicken with the dressing. Refrigerate 10 min. to marinate. Remove chicken from marinade; discard bag and marinade.
Grill chicken on uncovered side of grill 6 min. Meanwhile, combine tomatoes, cheese, basil and remaining 2 Tbsp. dressing.
Turn chicken over; place, cooked-side up, on foil on grill. Top evenly with tomato mixture. Close lid. Grill an additional 8 min. or until chicken is cooked through (170 degrees F).

Calories: 167
Total Fat: 6.8g
Cholesterol: 58mg

Here are my tips:

Marinate it longer than 15 minutes. I put it in a bag this afternoon when I got home from the store.
Use a can of tomatoes if you don't have fresh ones. This time I used the Italian seasoned diced tomatoes ... added even more flavor!
Use what you have. I've used mozzarella, parmesan and feta cheeses depending on what I have
I buy the freeze dried basil that you keep in the fridge ... next best to fresh!
Invest in a meat thermometer. For years, we didn't have one and always cut the chicken in half to test for doneness. As a result, the chicken was always dry. Use the thermometer and watch for it to reach 160 degrees. All of the juices stay in and you'll have nice, juicy chicken.

Watch Out! The Freshmen 15 Isn't Just For Freshmen!

2010-09-12T08:00:00.001-06:00

Love this one from Beachbody.

Back-to-school time doesn't just affect students. It's the time of year when everything changes—for everyone. The days shorten, it cools off, we get really busy, and the holidays are looming around the corner. As opposed to those frivolous days of summer, your schedule is now probably booked. In short, it's the easiest time of the year to let your health slide.

Back-to-school time doesn't just affect students. It's the time of year when everything changes—for everyone. The days shorten, it cools off, we get really busy, and the holidays are looming around the corner. As opposed to those frivolous days of summer, your schedule is now probably booked. In short, it's the easiest time of the year to let your health slide.

Schedule your exercise. One of the most difficult adjustments to make during the fall is getting used to less daylight. As the days shorten, it seems as though you've got fewer hours during which to schedule your activities. When you come home from work in the dark, it hurts your psyche. And it's tough to believe that 7:00 PM is really no different than it was during July, when you still had 2 hours of daylight left. Then there's the cold factor. Even if you work out indoors, it's so much easier to get back under your warm covers or bundle up and sit in front of a fire or the TV than it is to force a workout. Just remember that exercising makes you warm. It also keeps you fit and healthy and is the best thing you can do with cold and flu season right around the corner. Schedule your daily workout like it's part of your job, and stick to it.
Schedule your sleep. As our days get busier, we tend to push projects later and later into the evening. To fuel those longer hours we eat . . . and eat. This is one major cause of the freshman 15: the infamous all-nighter. A recent study showed that when doctors are doing their residencies and are forced to work extremely long hours, famously foregoing sleep in the process, they gain an average of more than 20 pounds. As available daylight decreases, it's common to find yourself making alterations in your daily schedule, with sleep often losing out, so schedule your sleep just like you do your work and exercise.
Plan your meals. Plan your weekly meals ahead of time so you don't resort to unhealthy "convenience" foods. If your schedule is insane during the week, try taking an hour or two on Sunday to shop and strategize. Put healthy meal and snack options in your car, your office, your backpack, or anywhere you're likely to find yourself hungry. Trust me, the energy you get on the back end of this planning will far exceed the time it takes to plan, especially when you consider how you'll feel if your diet is fueled by fast food.
Carry water everywhere. When we're busy, we'll often forget to drink water, especially as the weather cools off. Then, in a dehydrated state, we often confuse thirst for hunger and eat. Avoid this by ensuring that there's water everywhere you go. Carry a water bottle and refill it at every opportunity. Have an extra bottle in your car, your backpack, at your desk, etc., and behave as if you're in a race each day. Force yourself to drink a glass of water every hour that you're working or studying.
Plan for parties. Parties happen—and there's not much you can do about it. Even if you aren't social, the party will find you. Many offices are like the one in that Seinfeld episode where the coworkers find any excuse to celebrate, usually with cake or other sugary treats. And with fall comes many such opportunities to indulge. Beginning with Oktoberfest, you'll find a never-ending string of perfectly good excuses to ruin your health that last right through New Year's. Plan ahead and decide just which occasions will be worth the indulgence. That way you'll be fully armed with reasons when your coworkers show up in your office singing, "Get well, get well soon. . ."
Begin a morning ritual. One of the easiest ways to live a healthy lifestyle is to begin each day by doing something positive. During the summer, we often let this slide because, well, we can. With long warm days to look forward to, there always seems to be time to do something energetic. As the days shorten, making the effort to be healthier takes more discipline. Beginning each day with something healthy, even something as brief as a 5-minute ritual of breathing deeply, stretching, and thinking about positive things you want to accomplish with your day, can give you a whole new outlook.
Find a healthy nighttime ritual. Many of us undo an entire day's productivity in the last few hours before bed. This is particularly true when we're busy and/or stressed because we want to unwind, which often means cocktails and/or desserts in front of the TV. If you can find a healthier way to unwind, you'll do yourself a world of good. And even if you can't get away from the dessert/TV habit, adding something at its end, instead of just sacking out, can reverse much of the damage. Stretching in front of the TV is one of the easiest ways to make that transition. Following up your stretching with herbal tea and some relaxing reading can have you hitting the sack with a much more positive attitude.
Make a positive New Year's resolution now. Instead of waiting until New Year's to undo and repair the damage caused by a fall-into-winter slide away from your fitness goals, make a resolution to get there, starting today, with improved fitness and health. Just think about how much better your goals can be for next year if you finish this year on a positive note. Why put yourself through the work of digging yourself out of a hole you make deeper from now through the end of the year? Instead, set yourself up, beginning right now, to have a banner New Year.
Cut yourself some slack. You can't be perfect, and, frankly, who wants to be? You've got to live. By planning ahead with goals in mind, you'll be far more able to relax about the holiday season, and maybe even enjoy it a little, too. So make a plan and do your best to stick with it, but don't forget to make enjoying the season and having some fun part of that plan.
Create accountability. When you share your goals with someone, you are much more likely to stick to them. Need someone? I'd love to help keepo you accountable. Join for free at http://beachbodycoach.com/esuite/home/carriezworld and I'll be your accountability coach!

I know I've featured lots of articles lately with tips & lists, but I found these so helpful and hope you do to!

Can The Right Diet Improve Your Sex Life?

2010-09-11T08:00:00.000-06:00

Got your attention? This article certainly got mine!

While it has long been discussed how certain foods can act as aphrodisiacs, helping to get people “in the mood,” it is becoming clear some foods really can help to spice things up in the bedroom. It makes sense because all aspects of our health are determined largely by what we put in our bodies. We all realize this to some degree. What may be a new realization for many is to consider our sexuality as part of our health.

When you start to look at it that way, it suddenly makes a lot of sense that the right diet can play a role in improving our sex lives, just as the right diet can help us lose weight, or control or prevent a disease or illness.

So what foods should you eat if you wish to enhance your love life? First, get your blood pumping. The foods that do this better than most are any foods rich in omega 3 fatty acids. Try salmon or mackerel. Your sex life largely depends on how good your circulatory system is. Good circulation is required for well, strong performance from the guys.

Other performance-enhancing foods include oatmeal, nuts, dairy products, dark green and root vegetables, garlic, ginseng, soybeans, garbanzo beans and seeds. The thing these foods all have in common is L-Arginine, which is an amino acid the body uses for many functions, libido being just one of them. A good rule of thumb is any food that is considered “heart-healthy” is also likely to be “sexually healthy,” as these foods get the heart pumping and increase the blood flow.

Oysters and other seafood are well known for their aphrodisiac qualities, and chocolate is believed to stimulate the production of endorphins, the body’s own feel good hormones. Celery and parsnips may not spring to mind as very sexy vegetables, but both are good sources of androdestenol, a substance believed to mimic human pheromones, our own built-in sexual fragrance designed to attract mates.

Soy is a good food for both men and women from a sexual standpoint. Soy helps to prevent dryness and ward off symptoms of menopause, like hot flashes for ladies, while it is also good for men’s prostates. In a win-win situation, some foods that help us to lose weight also help to increase libido. Obesity is linked to sexual dysfunction and testosterone issues. People who lose weight often see their sexual lives improve as pounds are shed.

Make Today a Brighter Day

2010-09-10T08:00:00.004-06:00

Do you ever have gloomy days where it seems like everything is just a little off? Why not stop the trend and create a day you can enjoy. I love these ideas on Creating a Brighter Day:

Push Back Curtains/Up The Blinds Completely all the way for a full view of outdoors (this includes no matter what the weather is outside--sun, rain, sleet, or snow)
Turn off the Television and Turn On Uplifiting Music at a moderate volume (if you do not have a radio or other source for music, most televisions have a music channel: therefore, the t.v. may stay on only for the purpose of music)
Look through your linen closet for the brightest, most colorful, or favorite throw blanket and drape it over the back of your couch where it is in full view for you to look at preferrably near a window.
Be further creative and if you have colorful throw pillows, and/or fresh or artifical flowers place them around the room you are in with your throw blanket.
Grab any candle you can find and lit it up on your coffee table or kitchen table.

Now, realax! Sit on your couch glaze at the outside or look around at the new color in your home listen to the beautiful music. (Busy day? Schedule your "me" time ... it is so neccessary!) Let yourself daydream. If it is raining out-how cozy and warm you feel inside. If it is sleeting or snowing-how pretty and wonderful to be home. If it is sunny-how beautiful outside and inside my home.

Extra ideas: pick up a bit of paint and return home and designate one wall only in your home as a focal point and paint it a pastel, easy color (not hard on eyes) ex: pale yellow, pale seafoam green, creamy butternut, light coral, and feel free to mix colors and try some sponging which is easy to do with an old rag.

Small Changes Produce Big Results

2010-09-09T13:54:00.000-06:00

I like the sound of that, don't you? I can handle small changes!

I was perusing the pta.org site looking for some good info to post to our PTA facebook page and came across this great article. Here are the tips:

Be Fad-Free - The best path to better nutrition is to be free of fad diets and to choose a plan that is appropriate for lifelong health.

Stick a Fork in It - Keep your dressings on the side. Dip your fork into the dressing first before stabbing the greens. Save hundreds of calories and avoid unwanted fat.

Switch Hands - Did you know you will snack less when you are munching if you use your non-dominant hand because you will have to think more about what you are doing. Try it.

Count Colors Not Calories - Have at least one fruit and one vegetable that is green, red, purple, orange, and yellow each day.

Put Kids In Charge - Get kids involved in the grocery shopping. Let kids pick out their favorite vegetables and help prepare their choices for dinner. They will be very excited to have the hole family eating what they have chosen and prepared.

A New View - Think of food as a way to fuel your body and as the tool to significantly reduce your chances of cancer and disease rather than placing it in good vs. bad-for-you categories.

Cold Turkey - If you are trying to eliminate caffeine it is much easier to quit if you gradually cut down. Mix decaffeinated beverages with your regular and gradually decrease the amount of regular as you increase the decaffeinated.

A Better Bean - All beans are a healthy idea but beans with the darker seed coats pack the most nutritional punch. Black beans rank the highest in antioxidant nutrition followed by red then brown beans.

Raising the Bar - When choosing a breakfast cereal bar, look for bars with low sugar and at least 3 grams of fiber.

Shake the Habit - The amount of salt we physically need is found naturally in the foods we eat. Cut back on salt by slowly reducing your daily intake. After about 3 months you will actually prefer less salty foods.

The Right Start - When deciding which cereal to have, choose one that has at least 5 grams of fiber per serving; 7 grams is even better.

“In Own Juices” - If you buy canned fruit look for the products that say they are packed in their own juice and skip those that say “heavy” syrup. “Light” syrup is fine occasionally.

Bone Up - Daily calcium needs change with age. Children ages 1 to 3 need 500 mg. Kids 4 to 8 need 800 mg. Adolescents 9 to 18 (when most bone mass is developed) require 1,300 mg. Adults ages 19 to 50 should get 1,000 mg while those 51 and older require 1,200 mg.

The Eyes Have It - Leave fruit and cut-up vegetables on a plate in plain sight on the counter for easy snack options. Family members are much more likely to grab what they see instead of digging for an alternative from the pantry.

It's All About Planning

2010-09-08T08:00:00.000-06:00

Life gets crazy, there's always something. If we sit around waiting for things to calm down before we start eating healthy, we'll be waiting forEVER.

I came across this great article from self.com (loving this site lately!) about planning (AND preparing) your meals throughout the week. Ialways tend to do my planning on Sunday night. And if for some reason I miss it, it throws me off. So instead of having ONE night to plan and prep, spreading it throughout the week will lessen the load and allow for more success!

Here are some of the tips that help me stick to my plan:

Plan menu (not just dinners). Normally I will set my dinners, but then have 2-3 breakfast & lunch choices to choose from and an assortment of snacks. This helps me to feel like I still have the freedom to choose.
Prepare snacks. If I haven't pre-measured or cut up my snacks, chances are I won't grab for them. It's all about convenience.
Put snacks where I can see them. I read this tip a while back & it is one of the best. The concept is, you will eat what you can see. So instead of hiding the veggies in the drawer, put them prepared on the shelf at eye level. In the pantry, keep the eye-level shelf free for grab-n-go snacks!
Stick with what works. Everytime I get a book with a new nutrition plan, they always seem to have a different choice for every meal. If you are spending each meal looking up the recipe and preparing your food, it's won't be long before you fall back into old nutrition habits. (Again, convenience!) Instead add a few new recipes on days you know you have the time, but for the rest of the time stick with what you know you like. Also, plan leftovers into your weekly menu.
Plan ahead for special occassions. Seems like food is everywhere from parties to meetings to sporting events. Decide when you want to splurge and plan accordingly.
Don't shop when you're hungry! 'nough said.

Here's to making a plan and sticking to it!

Killer at Large

2010-09-07T09:00:00.001-06:00

Man, this is a powerful video and really reminds me of WHY this journey to health is such an important one to me. I have had to learn how to be healthy and have really struggled (and still do) with food. I have many reasons to be healthy, but the biggest one is actually two reasons ... Aubrey and Braden. My sweet children.

I hope that I can be a positive example of how to be healthy.

Coming Up For Air

2010-09-06T12:49:00.001-06:00

Life has been a crazy (FUN) roller coaster these last few weeks. Being PTA prez has really monopolized my time. As a results I've had to cut back in other areas temporarily. Hope you haven't missed me too much!

I have been squeezing in my workouts and working on my nutrition however. That it one area that is NOT expendable. Not anymore. It's not perfect, but I'm working on it!

Here are a couple pictures from the start of school, aren't they gorgeous?

Aubrey started 5th grade this year. She has a new found interest in how she looks and each outfit and hairdo is carefully planned out (those teenage years are just around the corner ... YIKES!) She is very excited for school and loves her teacher. After the first week of school she said, "I have a feeling this is going to be a good year!"

Braden who just turned 5 started Kindergarten this year! I'm still trying to get past the fact that he's not my baby anymore (though he tells me, "Mom, I will ALWAYS be your baby!") He was the first one in line on that first day and has not looked back since. He thinks that since he is now 5 and in Kindergarten that he is much too grown up for many things he did when he was 4 (like holding hands in the parking lot.)

I am lucky that my kids still like it and think it's cool that I help out at school. I've been spending most days there or home working on PTA stuff. Things will calm down soon (yeah right!) and I'll have more room for the other things in life. But for now, I will relish this time!

Enjoy the Ride!

2010-08-18T09:28:00.000-06:00

Do you ever get overwhelmed by all the stuff that needs to get done? Yeah, I do. I'm one of those people that likes to bite off more than I can chew sometimes.

I'm PTA President at my kids' school this year which is exciting, but sometimes quite daunting. I had a day last week that was one of THOSE days. You know the kind. I had a million and one things to do and it seemed like everything was getting in the way of me getting things done. The kids were fighting and I just couldn't handle it. I kept losing my patience and it was just a crummy day.

At the end of the day, I realized that this was NOT how I wanted life to be this year. I chose to do PTA to help make my children's lives better. And to make a difference. I did not want to get to the end of the year and look back to a year of stress and torment that I would never want to repeat. This is what I decided right then and there:

I CHOOSE to enjoy the ride! I am doing things that I love to do and will make this fit with my family (always family first). Some things are going to be SO successful, others will totally bomb. I will NOT stress over this, but just keep working my to-do list. I CHOOSE to enjoy the ride!

The next morning I woke up and told Aubrey, "You know what? I'm not going to lose my patience today!" And you know what? I didn't. And it was a fantastic day. And I still had a million and one things to accomplish.

World, today I chose to Enjoy the Ride!

Eliminating FAT Talk!

2010-08-17T08:33:00.000-06:00

Being a mother of a very impressionable 10 year old daughter, I am becoming more and more aware of the words that come out of my mouth.

Sometimes it's hard and things just slip out. Case in point, I was recording a 4 minute clip of myself for a Back to School video I am putting together for our school's PTA. When I played it back, I was dying. I was SO critical of myself. I finally walked away, realizing I was being (irrationally) hard on myself.

I came across this book, which is now on my wishlist. (I hope it's as good as what I've read so far.) Operation Beautiful: Transforming the Way You See Yourself One Post-it Note at a Time:

Here are some tips from the book on how to bolster your self-esteem:

1. Start slow. "The worst thing you can do is try to overhaul your fitness and eating habits overnight. It took years to develop your bad habits; it will take more than a few days to break them. Let's say you're starting from healthy eating ground zero--fast food, frozen dinners, no vegetables. Trying to figure out how to cook all your meals, eat more produce, and manage your own snacks could be overwhelming. Instead of a complete diet overhaul, just focus on improving one meal (like breakfast) for two weeks. Or try replacing one of your snacks with a piece of fruit.

2. Consciously replace negative thoughts with positive BUT REALISTIC ones. "It's important to tell yourself something that's believable and uplifting."

3. Remind yourself that negative self-talk has actually been shown to increase unhealthy behavior when it comes to diet, exercise, and other areas of a healthy balanced lifestyle.

4. Make a list of your positive qualities and tape them to your bathroom mirror.

I love that last idea. I’m cheesy and I love to idea of leaving love notes around the house. Plus I have some really cute post-its! Wanna try with me?

My Latest Obsession

2010-08-13T10:35:00.001-06:00

Oster 6889 Core 12-Speed Blender with Glass Jar, Black

A few months ago, my blender died. I didn't have a ton of money to spend on a blender, but I did pick this Oster up a couple of weeks ago and I am in LOVE with it! It makes the BEST smoothies (no ice chunks, perfectly blended). Here are some of my favorite Shakeology recipes that I have been using lately:

Mock Orange Julius

1 scoop GreenBerry Shakeology

1 cup of water

1/2 cup almond milk

1 packet Crystal light Sugar free “Classic Orange” or “Sunrise”

Ice (I put in like 2 cups of ice)

CARL DAIKELER SPECIAL

1.5 scoop Chocolate Shakeology powder
1 banana
1 Tbsp almond or peanut butter (or to taste)
ice to taste

8oz water

SUNRISE – Antioxidant Special

¼ cup fresh orange juice

1 scoop Berry Shakeology powder

3/4 cup water

Ice to taste

STRAWBERRY PEACH SURPRISE

1/2 cup frozen strawberries

½ cup frozen peaches

1 scoop Berry Shakeology powder

3/4 cup water

Ice to taste

Chocolate covered bananas

1/2 banana

1 scoop Chocolate Shakeology powder

1/2 cup water

¼ cup non-fat soy, rice or almond milk

Ice to taste

Yogo Berry Blast

8- oz water

1- scoop of greenberry shakeology

1- cup of frozen mixed berries

1- 4 oz container of Dannon Light & Fit yogurt vanillia

Reeses PB Cup

1 Tbsp natural almond or peanut butter

1 scoop Chocolate Shakeology powder

3/4 cup water

1/2 cup Almond Milk

Ice to taste

CHOCOLATE COVERED STRAWBERRIES

1 scoop Chocolate Shakeology powder

1 cup water

1/2 almond milk

1/2 cup frozen strawberries

Ice to taste

BLUES BUSTER

½ cup combined frozen blueberries and blackberries

1 tsp fresh orange juice

1 Tbsp non-fat blueberry yogurt

1 scoop Berry Shakeology powder

3/4 cup of water

Ice

CREAMY BERRY FUSION

¼ cup sliced strawberries

¼ cup GreenBerry Shakeology powder

¼ cup non-fat soy, rice or almond milk

½ cup water

Ice to taste

Tropical Banana Berry

1 Scoop Greenberry

1/2 cup Unsweetened almond milk

1/2 banana

2oz of 100% Pineapple juice

ice

Lemonana

1 scoop Greenberry Shakeology

3/4 cup organic lemonade

1/4 cup organic rice milk

1/2 banana

Ice to taste

Strawberry, Choco PB Banana

1 Scoop of Chocolate

8 oz water

1/2 banana

1 tbsp of peanut butter

ice

Frozen strawberries

Some Fun things to add to your Shakeology
To switch up your flavor experiences, and boost your smoothie benefits, you can add:

1 scant tsp fresh orange juice will add a bright flavor punch!

1 Squeeze fresh lemon or lime is a very happy addition to the berry smoothies!

1Tbsp of organic nut butter peanut, cashew, almond, hazelnut are great)

Cinnamon is noted to suppress appetite and level out glycemic levels after meals.

1 Tbsp non-fat yogurt adds satisfying body to the smoothie.

Fruits that taste great in your shake:

Apple

Bananas

Blackberries

Blueberries

Boysenberries

Kiwi

Papaya

Peach

Pears, Asian Pears, Korean Pears

Pineapple

Plums

Mango

Nectarine

Melon

Raspberries

Starfruit

Strawberries

Tangerine

Want to try Shakeology? Send me an email or leave a comment ... I'm happy to send you a sample! ;)

Do Those Shape-Up/Toning Shoes Really Work?

2010-08-10T09:00:00.001-06:00

The short answer is no.

I've been intrigued since these shoes came out. I mean really, don't we all (even if secretly) wish that there was that quick fix to our problems? I mean look at these claims:

The idea presented is, simply change the shoes you wear and get that body you always wanted. Sure maybe if you read the fine print, you'll find that you actually have to *gasp* work! But come on if you're paying $100+ for shoes like these, shouldn't they really do all the work for you?

I wasn't surprised when I came across this article from the American Council of Exercise (ACE). They did some research which proved that the shoes do not actually meet the claims they make.

Does that mean you shouldn't buy them? No, I'm certainly not saying that. Heck, if they motivate and inspire you to move more, there's nothing wrong with that! Just don't buy into all the promises. ;)

Shakeology on HBO's Entourage!

2010-08-09T12:00:00.004-06:00

Okay, so I'm one of those wierdos that only has basic cable, so I don't actually watch HBO. But, I heard through the grapevine that one of my new favorite goodies, Shakeology, made an appearance on HBO's Entourage. Take a look:

Up front is an almost empty Beachbody shaker cup. In the back, is the infamous Shakeology in a bag! Maybe I'm a silly giddy girl, but I thought it was kind of cool!

If you are interested in trying a sample, just let me know. I'm happy to send out a sample of your choice! (Leave a comment or send me an email CarrieKeele(at)gmail(dot)com.

Eliminating the Shame & Let the Guilt Work For You!

2010-08-09T09:00:00.007-06:00

Do you ever find yourself feeling guilty or ashamed for what you are doing (or not doing?) Maybe it's the stuff that causes you stress, sleepless nights, feeds your bad habits. Yup, I'm guilty (pun intended!) of it!

A while ago, I was reading about the difference between "guilt" and "shame." Without thinking we may group these two together, but actually they are quite different and make a BIG big difference in the end results. Here's the difference:

Guilt – can actually be a very constructive emotion. When you feel guilty you recognize that one of your actions was wrong and may have caused someone else harm. Guilt is feeling sorry for something you did.

Shame – is a harmful emotion that eats away at your self-esteem. When you feel shame it is because you believe a part of who you are is intrinsically bad. You end up feeling sorry for who you are. It is possible that the same action may produce guilt in one person and shame in another. It all depends on how that wrongdoer and the people around him react to his actions.

How does this apply to you?

Let's say I miss a few workouts and I'm feeling off track. I can either feel

Guilt: "I missed some workouts, I can tell my body is feeling sluggish and really needs to start working again." OR
Shame: "I missed some workouts, AGAIN. What is wrong with me? Why do I always do this. I am just doomed to be fat, that's all there is to it."

It's funny, once I started paying attention to this, I really started noticing how I can feel shame in many of the areas of my life. And really, shame is only going to feed the bad habits. Guilt can help me meet my goals.

How to make it work for you (instead of against you)?

Once you understand the difference, you'll start seeing it in your own life. In every area. Notice when you are feeling shame. And start telling yourself a different story. Realize that the shame is NOT the truth and will only pull us down. Repeat, it is NOT the truth. Use the guilt to bring you motivation to help meet your goals.

So, let's eliminate the shame and let the guilt work for you!

I Always Knew My Sisters Were Pretty Awesome ...

2010-08-04T09:00:00.001-06:00

But they are also good for my mental health!

This is one of my fav pictures of Me & my sisters (Me, Stacey, Tam)

Don't you love how "they" make studies for everything? Well, aol.com writes about a a new study that shows that a sister can actually help improve your mental health. Here's a quote from the article:

The bond between siblings, particularly sisters, is a powerful thing capable of defending against depression.

Researchers from Brigham Young University found that loving sibling relationships have lasting positive effects on children's behavior and mental health, USA Today reports.

I just love to give my sisters a hard time (I live for it) but when it comes down to it, my two beautiful sisters (aside from my hubby and mom) are THE ones I turn to. They have seen every side of me and somehow still love me unconditionally. I've been angry, sad, depressed, ecstatic, empty, frustrated, proud, triumphant, jealous, hurt (and on and on) and they were there.

Thanks Tammy and Stacey for being such wonderful sisters AND for helping to improve my mental health (I need all the help I can get!)

And since I do so enjoy picking on you (hey I have to make up for the old times), here's one of my other favorite pictures:

In the back - Tammy and Stacey, in the front - Mom and Me

She was reading my mind ...

2010-08-02T13:57:00.002-06:00

Chalene Johnson just posted this ...

Achieving Balance (Avoiding Tunnel Vision)

2010-08-02T10:50:00.000-06:00

This has been on my mind for a while now, I've been asking everyone and trying to figure out THE answer.

What answer did I get? I already know what to do, I just need to do it.

The fact is, I've read tons of tips & tricks. I could probably teach a class based on all the knowledge I have on planning, organizing, time management, etc.

It's like, when someone is unhappy with their weight. No one can make them lose weight and get healthy except for themselves. Once they make the choice to lose weight, they can and will lose weight.

So ... if I want balance in my life, then I just need to have it. (Confused still? I don't blame you!) Here are the action items that I know work for me:

I will make (and use) my lists
I will watch the clock (I get carried away with the things I want to do and don't want to spend enough time on the things I need to do)
I will say NO to the things the things that don't fit
I will stop beating myself up for what is done (or not done) and just keep pushing forward

The thing is, this applies to every area of my life (work, housework, exercise, nutrition, etc.)!

Check out this great sunset I got to see at my sister's house last night. It's the moments like this that really help me to find perspective (i.e. remembering what's really important in the scheme of things).

Wish I Could Be Here!

2010-07-27T00:38:00.001-06:00

I've been in this great groove with things lately. Making plans, working on my blog, making progress on me. But then life keeps getting in the way! I joke (mostly). I leave to go camping tomorrow with the fam (we'll be back Thursday night) and a big part of me wants to stay home.

I'm itching to start a Turbo Fire rotation, I've got a list of blogs I want to write, I can't wait to finish organizing my office. But life is about balance, right? I'm sucking it up, finishing up the work that I need to do, then I'm going to have much needed family time. THEN I'll come back and play!

Don't miss me too much! ;)

My Running Play list

2010-07-24T09:00:00.001-06:00

My cute friend, Christy, asked me to share my running play list with you and here it is. These are the songs I compilied while training my the Ogden Half Marathon.

Before I start, I should mention that running while listening to your iPod can be dangerous. I only used both earphones when running on trails where there were no vehicles and there are lots of people around. I would not recommend street running while listening to music.

This is the song I always started my run with, I talked about this song a few weeks ago:

I Gotta Feelingby Black Eyed Peas

The rest I would scramble up every few times I ran, so I wasn't always listening to them in the same order. I constantly adding to and removing from the list. Here's the current:

Get The Party Startedby Pink
Single Ladies (Put A Ring On It) by Beyonce
Foreverby Chris Brown
Viva La Vidaby Coldplay
TiK ToKBy Ke$ha
Poker Faceby Lady GaGa
Take It Offby Ke$ha
Lady Marmalade (Workout Mix + 141 BPM) (As Made Famous by Christina Aguilera)
Naturallyby Selena Gomez
Party In The U.S.A.by Miley Cyrus
Don't Stop Believin'by Journey
Breakawayby Kelly Clarkson
All The Right Movesby OneRepublic
Yeah!by Usher (featuring Lil' Jon & Ludacris)
Pump Itby Black Eyed Peas
Telephoneby Lady GaGa & Beyonce
Rock Your Bodyby Justin Timberlake
Crazy In Loveby Beyonce
Whataya Want From Meby Adam Lambert
Mambo No.5 (A Little Bit Of Mambo)by Lou Bega
You Are Loved [Don't Give Up] (Album Version) by Josh Groban (This one is my power song, it's deceptive as it seems to be a slow strong, but the words so speak to my heart and get me going)
Hey, Soul Sisterby Train
Keeps Gettin' Betterby Christina Aguilera
So What [Clean]by Pink
Outta My Head (Ay Ya Ya)by Ashlee Simpson
I Think We're Alone Nowby Tiffany
Don't Stop The Musicby Rihanna
L.O.V.E.by Ashlee Simpson
I Will Surviveby Gloria Gaynor
Just Danceby Lady GaGa & Coby O'Donis
Let's Get It Startedby Black Eyed Peas
Spiderwebsby No Doubt
Gonna Make You Sweat (Everybody Dance Now)by C+C Music Factory
Cotton Eye Joe (Original Version)by Rednex
The Climbby Miley Cyrus (another slow but powerful song)
Beautifulby Christina Aguilera
Big Girl (You Are Beautiful)by MIKA (This song makes me giggle!)
Boom Boom Powby Black Eyed Peas
Don't Chaby Pussy Cat Dolls
Disturbia by Rihanna

What are your fav songs?

But I'm Not a Runner!

2010-07-23T17:35:00.001-06:00

I can't tell you how many times I said this (for years and years). But with 2 half marathons under my belt, I can proudly declare that I am a runner!

Here's the thing. Just because you aren't a runner doesn't mean you can't run if you want to. The question I get a lot is how to start when you've never run before.

My suggestion is to check out the "Couch to 5K" program over at Cool Running. The basic idea is you run for a short time and then walk for a longer time. Eventually increasing the time you run and decreasing the time you walk. Let me tell you, the feeling you get when you run that first 2-3 miles consecutively is like no other. It's like your walking on cloud 9 the rest of the day!

Throw away anything holding you back and prove to yourself that YOU ARE A RUNNER! And now anything is possible.

Want more tips? Just ask, I've learn a lot over the years and would love to share it with you! Stay tuned tomorrow for my running play list.

Tunnel Vision

2010-07-23T09:25:00.000-06:00

Am I the only one who suffers from chronic tunnel vision?

My natural self tends to be an all or nothing kind of girl. Like if I can't commit myself completely to something, I don't want to do it at all. But once I pick something to focus on, that's all I can see. I literally have to drag myself away to do something else.

Like recently, I've made a renewed effort to get healthy, to grow this blog and to pursue being a Beachbody Coach. And it's all I want to do. I don't want to clean the house (big surprise there!), do my PTA work (Oh I can do that tomorrow, right?), etc. Next week we're going camping with the fam & I just want to stay here so I can start my Turbo Fire rotation!!!

But here's the thing. I know that if I focus on one thing too much, there is major burnout ahead. Life is really about balance. Moderation. So how do you achieve balance in life, when you can't see anything but what you are focused on? No really, I'm asking you!

I'd love to follow up with your answers and maybe some insights I come across.

Love your Body

2010-07-22T11:52:00.002-06:00

Tough concept, huh girls? (I'm sure guys have their body issues, but it seems like this is such a girl thing!)

Yesterday I was having a conversation with my 10 year old daughter about bodies. I told her how when I was younger I never loved or appreciated my body. It's only come as I've gotten older and even then I have to really work to feel the love. And even then I have to really work at it.

Have you seen this Dove Ad? It's only 46 seconds, you have to watch it (especially if you have kids):

Makes me cry every time. We are just SO hard on ourselves. How better to teach our daughters esteem than to LOVE OUR BODIES! Right now. With no conditions. Combat those bad thoughts when they come (and they will.) Because YOU are beautiful. I am beautiful.

It's a Mental Thing

2010-07-21T23:36:00.001-06:00

Eating, that is ...

Mind over matter, right? The longer I travel down this road, I realize that food is (or maybe I should say CAN BE or even HAS BEEN) my downfall. Let me stand up and tell you, I am addicted to sugar. But does that mean it has to be that way? Heck no, I'M in charge!

Since doing this 3 day Shakeology Cleanse (I'm just finishing day 2) I'm proving to myself once again that I am in charge. That when I put my mind to it, I can do anything.

I went to youthgroup tonight at my church & guess what the activity was? Dutch oven cobblers and ice cream in a bag. Guess what? I had fun without eating it, I even helped make the ice cream. I came home to a smoothie (chocolate with strawberry) and a feeling like no other. (Along the lines of, "I AM WOMAN!") Contrast this to the way I feel (physically and emotionally) when I overeat or give in to one too many temptations. Yuck!

So ... sugar. I declare myself the boss of you. You will not control my thoughts. You will not make me feel bad. I can enjoy you in moderation, at my choosing (not the other way around.) Take that.

10 Ways to Avoid Injury When Resistance Training

2010-07-21T08:00:00.002-06:00

For me, strength (or resistance) training really is key to losing weight and having less pain (residual back pain from car accident). It really is important to have proper form especially when you start doing workouts that use heavier weights.

I saw this great article in a recent Beachbody newsletter:

Love it!

So let's look at 10 ways to avoid upping your insurance premium while still obtaining the physique of your dreams:

Warm up. Yes, you've heard "warm up before exercising" since junior-high PE class, although most of us looked at it as a way for lazy instructors to burn up class time. But are we really aware of the benefits of warming up before resistance training? Increased muscle and body temperature reduces the risk of strains and sprains, and also allows the muscle to contract more forcefully. Warming up creates less overall stress on the heart and activates your body's natural cooling system, a.k.a. sweat, to prevent overheating. Warming up creates greater range of motion around a joint and helps us get mentally prepared for the task at hand. So take 5 minutes, jump on a treadmill, and give your muscles a chance to wake up.
Use your thumbs. What gives us greater dexterity than most animals on the planet? Yes, it's our opposable thumbs. And yet, a great number of people do not include this strongest of digits in their weight lifting routines. It's similar to the way the British upper class sips their tea, only no one needs their pinky to stabilize a teacup. Without your thumb, your fingers cannot create a complete circle, which in turn means a dumbbell could go flying. So stop trying to look pristine and actually grip the weight with all five digits.
Get by with a little help from your friend. Asking for help in the gym, or even from someone you live with, is often as painful as asking for directions on a road trip. Yes, you want to appear like the superman or superwoman who's strong enough to handle it alone, but sometimes a spotter can make all the difference between success and a squished pinky toe. They don't need to spend all day with you, and in fact, you can politely thank them and offer to return the favor if needed, while simultaneously walking away. But asking for 30 seconds of their time could save you a lot more time in an emergency room.
Record your progress. If you've done P90X®, Tony has drilled into your head the importance of recording your weights and repetitions, every time you work out. This is extremely important not only to create consistent change in your physique, but also as a safety measure to keep you from overdoing it. Since most of us cannot remember our mother's phone number, how do we expect to recall every single weight of dumbbell we used over the last several days, weeks, or months? And if we aren't sure where we left off, how are we to know where we are going? It's pretty common for someone to confuse the number, try to go too heavy, and end up knocking themselves in the head with a dumbbell. (At least I would like to think it common, since I once gave myself a concussion.) Start where you left off, and make small increases according to your workout plan.
Have lighter weights/bands available. Yes, you can use those 20-pound dumbbells for bicep curls, and yes, you can get through 6 repetitions very effectively. But as your form starts to fail, an injury is more likely to occur. So, as opposed to throwing in the towel and watching that TurboFire® video from your couch like it's an episode of One Life to Live, have lighter weights or resistance bands available to continue your set. Or consider investing in dialing weights like the Bowflex® SelectTech® Dumbbells, where making the weight lighter or heavier is one click away. Whatever the case, do not assume that one pair of dumbbells is going to be enough to work your entire body safely.
Consistently check your range of motion and momentum. It's really easy to go a little bit farther than we should, which can cause all kinds of problems. This is the original intention for mirrors lining the walls of gymnasiums. Yes, it was actually to check your form, and not just to stare at your big, beautiful biceps. But since most of us don't have mirrors lining our living rooms, make sure you are using the appropriate range of motion for every exercise you do. In other words, don't let your elbows go beneath you in a chest press, don't let your knees go out over your toes in a squat, and don't hyperextend your back in a lat pull. Should you be unaware of the proper range of motion for an exercise, ask for some assistance.
Slow down, Turbo. Be slow and controlled about every movement. This is not an exercise in momentum. And although there are amazing cardiovascular benefits to weightlifting, it's not like you are trying to sprint around the track with a vampire bat chasing you. You can keep a good pace without letting momentum take over. Not only is it much safer, but much more beneficial to your overall progress.
Accessorize appropriately. This isn't a suggestion to wear a rhinestone weight lifting belt—although that'd be kind of cool—but to use some basic innovations in resistance training equipment in order to stay safe. Weight lifting gloves can be an inexpensive and invaluable tool in helping maintain grip on free weights, barbells, and pull-up bars. Tony Horton's PowerStands® can take strain off wrists, forearms, and elbows when doing push-ups. The P90X Chin-Up Bar can change your grip to accommodate a more comfortable or versatile pull-up. Bowflex SelectTech dumbbells can take strain off your upper extremities and back by only requiring you to use one set of dumbbells to do everything, and not bending over to pick up 10 different sets. A plyometrics mat can take strain off your knees, ankles, and hips by creating extra cushion while jumping. And using a Beachbody Balance Ball or Squishy Ball to assist in core work can make your spine more comfortable, while working your abs. Using the right tools can sometimes make a huge difference in results—and safety.
Assume the position. One of the most horrifying things to observe as a fitness professional is how people actually get into position with their dumbbells. Lying down to do a bench press and reaching down with your arm behind you to pick up 30 pounds is way too common—and dangerous. Or how about the diving forward, as if you were entering a pool, to pick up dumbbells for a set of squats? From my perspective, watching that is scarier than Friday the 13th falling on Halloween. So to avoid strains as the result of bad pick-ups, use the following rules:
When picking up dumbbells for a standing exercise, try to start with them on a rack or chair at waist height. If they are already on the floor, pick them up one at a time, with bent knees, and put them someplace higher.
When using dumbbells for a seated exercise, or lying-down exercise, put one on each knee to begin. As you lean back, lift each knee one at a time to help you get the weight into place.
If you are using dumbbells for a prone or kneeling-on-one-knee exercise, make sure the weight is already within arm's reach and maintain a flat spine as you lift it up.
Clean up after yourself. Not to sound like your nagging mother, but don't be a slob, even in your own home. Many injuries happen as the result of someone tripping over that weight or medicine ball someone left lying on the floor. As my mother used to say, it takes just as long to put it where it belongs as to throw it on the floor. We know this isn't really true, but if it keeps you from slamming into the ground, a couple extra seconds is worth it.
If you've spent any time with P90X or ChaLEAN Extreme®, you know the transformative power of resistance training. And with a bit of preparation and thoughtfulness, it can be an injury-free endeavor as well. Just remember that getting injured will derail your training faster than a visit to Hometown Buffet®. It's worth a little extra energy to avoid it.

Shakelogy 3 Day Cleanse

2010-07-19T16:49:00.006-06:00

I've heard so many great things about Shakeology & I'm excited to try it for myself! I am such a sugar addict and don't love my veggies, so I'm going to do a 3 day cleanse to jump start my system and eliminate the carbs from my system. Here's a look at what it entails, I'll share the results as I go along. (Now if only the UPS man would come so I could get started!!!)

SHAKEOLOGY CLEANSE ESSENTIALS

3 Shakeology shakes per day
2 cups of green tea per day (I'm going to skip this, I don't like green tea)
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!

Want to try it yourself? Use the link below or send me an email if you'd like a free sample!

Here are some FAQs:

How many calories per day?

800 to 1,100 calories per day

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
When you start a new workout program
When you feel you need help breaking through a plateau

Should/Can I still do my workouts during the Cleanse?

Depends on the individual
You'll have less energy, so consider doing it during your recovery week
Don't do it in the middle and advanced workout program like P90X or Insanity

Can I do a 1-day or a 2-day cleanse instead of a 3-day?

Yes, some people will see results in one or two days!
It is not recommended to do the cleanse for longer than 3 days.

Should/Can I take other Beachbody® supplements during the Cleanse?

No Beachbody Recovery Drink as it as too much sugar.
All other Beachbody supplements are not necessary but won't hurt.

Waiting for the UPS man!

2010-07-19T11:56:00.001-06:00

Hello blogger world! I survived camping!!!

So, you know how I told you about my newest venture, being a Beachbody Coach? Well, when I signed up, I ordered the newest Turbo Fire along with the infamous Shakeology. I was so hoping that my package would be waiting for me when I got back, but no luck. Now I am anxiously awaiting the sound of the UPS truck.

Please Mr. UPS man, come quickly!!!

Here's a little on TurboFire (as if I wasn't already super excited!!!):

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.

Check out the awesome cover:

She is SO motivating!

No WiFi, no cell, no electricity, OH MY!

2010-07-14T08:00:00.001-06:00

That's right, I'm going camping ... primitive style (or so it seems!) It's a two hour drive and besides a water spigot and some bathrooms (I think they might actually flush!) it will just be us and nature.

I'm actually very excited! I've had so many things going on that it will be very nice to slow the pace even if only for a few days.

So, I will be away until Monday. I'll see you then!

Reclaiming My Health

My Own Worst Critic

What's for Dinner? (Homemade Chicken Noodle Soup)

Stop Acting Like a Kid!

What's for Dinner? (Grilled Salmon)

Halloween Fun and more!

Pumpkin Spiced Crepes with Pumpkin Butter

Conquering Candy Temptations

Some Freebies for You!

What's for Dinner? (Tangy Slow Cooker Pork Roast)

Halfway Through rOCkTOBER!

Overcoming Insomnia

Don't Be Afraid to Pump Some Iron

What's For Dinner? (Pancho Villa Baked Tilapia)

Remembering October Twelfth Two Thousand Five

My Latest Obsession

Nothing Tastes as Good as ...

You Run Girl!

9 Ways to eat healthily (and cheaply!)

Gearing up for the cooler weather

Sweet as a Peach

Are you ready for some FOOTBALL?

Breathing Through It (Without Laughing!)

rOCkTOBER Fit Club

Outta My Head!

Ladies, Look at Your Man, Now Back at Me!

What's For Dinner? (It's Not Your Kid's Chicken Fingers)

What to Eat - Guide to the Healthiest Shopping

What's for Dinner? - (It's All in the Marinade!)

Shakeology Cleanse vs. Master Cleanse

Surround Yourself with Greatness

What's for Dinner? (Chicken Bruschetta)

Watch Out! The Freshmen 15 Isn't Just For Freshmen!

Can The Right Diet Improve Your Sex Life?

Make Today a Brighter Day

Small Changes Produce Big Results

It's All About Planning

Killer at Large

Coming Up For Air

Enjoy the Ride!

Eliminating FAT Talk!

My Latest Obsession

Do Those Shape-Up/Toning Shoes Really Work?

Shakeology on HBO's Entourage!

Eliminating the Shame & Let the Guilt Work For You!

I Always Knew My Sisters Were Pretty Awesome ...

She was reading my mind ...

Achieving Balance (Avoiding Tunnel Vision)

Wish I Could Be Here!

My Running Play list

But I'm Not a Runner!

Tunnel Vision

Love your Body

It's a Mental Thing

10 Ways to Avoid Injury When Resistance Training

More on the Shakeology 3 Day Cleanse

Shakelogy 3 Day Cleanse

Waiting for the UPS man!

No WiFi, no cell, no electricity, OH MY!