A Little Pre-Prep Makes Healthy Eating Easier!

There is not one time that I ever ate healthy that I’ve regretted it or didn’t feel well. When I’m just grab the first sugary thing on the shelf, or decide to go through the fast food line because of poor planning my body and energy level take a hit. It’s so easy to eat unhealthy when your schedule is busy and your starving. But, with a little pre-prep and forethought healthy eating is doable. I’ve been hitting the gym while Anya is in a summer intensive ballet class and with every drop of sweat I’m reminded of the consequences of not being mindful about what I put in my mouth. I want to encourage you to pre-prep your veggies and fruit so that you can quickly grab them as a snack or add them to a meal. It has made a definite difference for me lately.

Veggie Pre-Prep Tip!

Cut your veggies as you as you get them from the store and put them in a ziplock baggie or container. You may want to write the date on them if you’re like me who always forgets about the produce in her fridge!

Putting the veggies in a container makes it super easy to either eat  them whole or grab some out to prepare. One of my favorite ways to eat veggies is to add a little olive oil, sea salt, and pepper and put them in the oven at 450 for about 10 minutes. There still crisp and really flavorful! Then I just add it to shrimp, chicken, or I eat them right out of the oven!

A Little Pre-Prep Makes Eating Healthy a Whole Lot Easier!

10 Minute Meal

7 Day Photo Food Journal…Day 1!

Mindful, intentional, healthy, all are words which have been heavily on my mind lately. I came across an article about a woman who took pictures of everything she ate for 30 days and thought that was a great idea for me to really examine what I’m putting into my body. I’ll just say this past week was eye opening for me in the most serious of ways and I want to intentionally make a serious effort to adopt a healthy lifestyle and to develop an awareness of what I’m eating and how I’m nourishing my temple. So for 7 days, I’m going to take a picture of everything I eat! It will be a project of sorts and I’ll be posting everyday. I’m taking a Multivitamin, a B 12 Vitamin, a Vitamin for Calcium and a Probiotic. So here we go…

DAY 1

Breakfast

day1B

Snack 1

Day1s

Lunch

day1d

Snack 2

day1s2

Dinner

Day1Din

6 Tips on Keeping Your Kids Hydrated This Summer

Summer is hot and staying hydrated is extremely important for kids and adults alike. By the time children are thirsty, they’re already at least 3 percent dehydrated, according to Dr. Holly Benjamin, Associate Professor of Pediatrics and Orthopedic Surgery at University of Chicago. Kids need to drink water before they actually say they’re thirsty and should be drinking about f 2 to 3 ounces per day per pound of body weight, to a maximum of 8 to 10 cups per day,” said Dr. Karl W. Holtzer, a pediatrician with the Pediatric Alliance Fox Chapel Division in Pittsburgh. This may not be easy if your kid doesn’t necessarily like water.  My daughter is part camel and I can’t keep enough bottles of water in the house! But, with all the summer fun that goes on it is common for kids to be more interested in playing than drinking even if they’re thirsty. Here are a couple tips on keeping your kiddos hydrated this summer.

  1. Keep small bottles of water on hand. The 8oz bottles of water are quicker and easier to drink for kids instead of the big bottles, especially for younger children. I buy the 24 bottles of 8 oz Nestle Pure Life Water.

nestle2. What kid doesn’t love an ice cool popsicle in the summer? It is a great way to hydrate and you can either make them together or pick some up at the store. This is a yummy frozen treat that will cool them down and taste good.

  1. Load up on Fruit: Lots of fruits have a high water content such as watermelon, strawberries, and cucumbers. Make a fruit salad with lunch or make some fun fruit kabob together

 

 

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  1. Add a little flavor to their water by freezing fruits into their ice cubes.

  2. Purchase a fun water bottle with a goofy straw to make sipping fun!

  3. Make it a game! If you are really trying to get your kids to drink water and they’re fighting it try making it into a game. Put a chart up and each time they drink a certain amount of water give them a sticker to put on the chart.

Happy Hydration!

What Do You Know About Osteoporosis? Take a Look at These Facts

Did you know that over 10.2 million adults have Osteoporosis and another 43.4 million have low bone mass? I didn’t know this until I was recently contacted by the American Recall Center whose goal is to inform people about the serious danger of this disease. Another frightening fact that their outreach coordinator shared with me is that Osteoporosis accounts for more time spent in the hospital even more than diseases like diabetes, breast cancer and heart attacks, shocking isn’t it?

I have a great aunt who has Osteoporosis and it is literally crippling. I myself have issue with a curvature in my spine, although not severe, it is still a concern for me.  This really sparked my interest and I think it is a disease that we need to gain awareness about and be knowledgeable on how we can prevent it from happening to us. Osteoporosis greatly effects women and I want all of us to stay as healthy as possible for both ourselves and our kids. Take some time to look at some startling Facts below and to learn more about prevention go to  http://www.recallcenter.com/about-us/

 

 

What Was On My Plate Today

With warmer weather approaching I have an urge to eat healthier and cleaner. So I’ve been stocking up on fruits and veggies and adding them to my diet everyday. Here’s a snapshot of what was on my plate today.
Breakfast: Pictured here is my Berry smoothie made with yogurt, mixed berries, bananas, and mango. Totally delicious! What you don’t see is I also had a cup of coffee and just a little bit of oatmeal.

Lunch: Today was in office day. So I brought my lunch instead of spending money  eating out. My salad had black olives, chick peas, cauliflower, butter lettuce and 2 hard boiled eggs ,and  I used a raspberry vinaigrette . As you see I  had some yummy fruit too!
Dinner: Since Anya has dinner with her dad on Wednesday I made a quick tasty dinner. I sautéed some shrimp with garlic and onions and added steamed Brussel sprouts, carrots and cauliflower. 
There it is! Easy, quick tasty meals!

New Receipe Alert! Indian Spinach & Chickpea Korma is Delish and Easy!

Hope everyone had a great weekend! Today I went to a plant based cooking demonstration class. The food was delish!! One of my favorites was the Indian Spinach & Chickpea Korma.  It was so tasty that I bought the ingredients and made it this evening. If you like Indian food you will want to try this dish!

Here are the ingredients you’ll need:
1 Tablespoon of Brown Mustard Seeds
2 Tablespoons of Oil (I used Coconut)
1 Large Onion Chopped
2 Cloves of Garlic finely chopped or crushed
2 Tablespoons of finely chopped ginger or ginger puree
1 Teaspoon of Ground Turmeric
1 Teaspoon of Ground Cumin
1 Teaspoon of Ground Coriander
1 Teaspoon of Salt
2 14 oz Cans of Chopped Tomatoes
14 oz Can of Chickpeas (Garbanzo Beans)
6 oz Coconut Cream (Thai Coconut Milk)
1 1/2 Cups of Frozen Spinach defrosted and drained

In a pot with a lid on high heat combine the oil and the mustards seeds. You will hear the mustard seeds start to pop then add the onion, garlic, and ginger, saute for 5 minutes or until soft. Keep stirring so it doesn’t burn.
This is the onions, garlic, and ginger. Wait until you smell this! YUM

Next add the spices and salt, take some time to mix it well. Then add the tomatoes. I actually added one can because I misread the recipe and it was fine, but it does call for 2 14 oz cans. Cook this until it boils and stir well.

Blend the mixture in a stick blender for a few minutes.

Pour the mixture back in the pot and add the remaining ingredients, which is the chickpeas, coconut milk, and the spinach. Before you add them remember to drain and rinse the chickpeas, and run hot water over the spinach. Stir well and keep it on the heat for awhile.

Serve it over rice or cous cous and it is delicious!!

The only thing I would do differently is not add 2 Tablespoons of Mustard Seeds, I would add 1 Tablespoon to make it a little less peppery, but I added a little rosemary garlic salt to even out the peppery taste. Seriously, this was good enough that I had to make the recipe tonight! You will also have enough for leftovers.

I’ll be posting some other plant based recipes next week! If you like Indian food try this, you won’t be disappointed.

*Recipe was from The Revive Café Cookbook 2

A Healthy Me Update … Working Hard Feeling Good


Workout for Saturday
100 crunches
100 squats with weights
20 backward pushups
50 spread mill exercises with weights
3 sets of 15 arm lifts lying down
60 minutes cardio on treadmill 805 calories burned 3.32 miles

Food
Saturday
Breakfast- Coffee, 2 small egg whites with basil, 2 whole wheat waffles with strawberries and grapes
Lunch- Spinach salad with garbanzo beans and tomato, shrimp and sauteed mushrooms, basil and onions
Dinner- Too tired to eat a whole meal so I had cereal (honey bunches)
Snack- Sea Salt Special K Chips (so good!!)

I’ve been eating lots of veggies, lean protein and drinking at least 2 liters of water a day

Low down on Treadmill in the past week
No gym Monday but strength training Anya has ballet 5-6 so just too hectic
The rest of the past week I’ve done strength training focusing on my arms and abs along with squats

Calories burned daily and Miles Walked
Saturday -805 calories 3.32 miles
Friday- 709 calories 3.32 miles
Thursday- 746 calories 3.50 miles
Wednesday- 809 calories 3.76 miles
Tuesday-808 calories 3.76
Total of 3877 Calories Burned and 13.76 Miles Walked (doesn’t include calories burned from strength training)

I realized I didn’t lose as much weight as I thought because some of it was water weight which was discouraging but the scale is moving down and I see a difference in my arms plus I feel really healthy which is a good thing!

Being Real About Gaining Weight..Along With A Bit of Thigh Envy

So I have this whole draft of my workout updates with calories burned and food eaten, but I decided to talk about something else in this post, something honest and real. Yesterday, I was on the treadmill, sweating bee bees as my grandma would say when I looked down at the time I had left, I had been riding for 50 minutes at 15% incline and I was tired…bone tired. I wanted to cry. Seriously, I had to talk myself out of busting out in tears, although I’m sure the sweat that was pouring off my face could have served as a cover up. I wanted to cry because I let myself gain weight and become relatively unhealthy. I served my emotional needs through food and now I was paying the consequences. I can drum up the excuse that 2012 was a rough year.. I had to go through a custody trial, spend tons of money, went through a job transition that I thought would be great that isn’t, discover some truths out about people that shook to my core, and so many other things. But, didn’t God have his hand in all of this? Hasn’t he guided me through the rough times and provided for me always? So why did I find it necessary to turn to anything but him?

I knew better than this, didn’t I? Hadn’t I been down this road before about four years ago? Didn’t I remember that it is never a good idea to feed your emotions with food? But, there I was on a treadmill next to a girl with the most perfect ponytail and toned legs you ever saw hardly breaking a sweat and actually grinning while she ran happily as I was sweating like a pig! I wanted to yell, ” What the heck are you smiling about!” Yeah I had thigh envy! Do you all know what I’m talking about? Oh and a mirror the length of the wall in the gym did nothing but enhance the intensity of my thigh envy! But, perfect ponytail girl aside I was really mad at myself. I kept thinking about why I chose to slip back into bad habits, because it is a choice. I had a choice about how to handle stress and I didn’t make the best choice. I lost weight before, and I don’t want to toot my horn, but I felt fabulous! I looked good, I felt healthy, and my overall outlook on life was positive. I ate healthy meals, exercised and was in the best shape of my life. So why give that up? Bad habits are comfortable. Those pizza slices I devoured were comfort along with the bags of chocolate licorice and my bed that I found myself in many of evenings when I could have been exercising but didn’t because I was too exhausted looking over the lawyer fees for my custody case. I wasn’t channeling all that negative and uncomfortable emotions I had into taking care of myself physically and even spiritually at times.

I’m learning the painful truth about how doing the same thing over and over will only yield the same results. I wanted to hop off that treadmill and say forget it! But, I didn’t, I finished that hour by praying for strength to follow through and he gave it to me I finished. Afterward, I did some strength training, fed myself a healthy dinner of fish and veggies, and then headed off to bible study. I regained a little bit of that determination I once had not because I dug deep down in myself, but because I dug into the Lord. This isn’t just about a lower number on the scale for me it is about learning how to handle life as it comes not through earthly means but through godly means. Do I think God cares about my weight? No, but he does care about me treating my body as a temple, he cares about my spiritual growth and that I’m equipped to do his work. So, I may always have thigh envy, but I’ll continue with my quest to be healthy because I do want a healthier me.. for myself, my daughter, and for God.

A Healthy Me Day 6.. Going Down

Top of the freezing morning to you! Well, I’m starting off happy because I’m feeling healthy! Here is just a snapshot of what is going on and I’ll update later. But, I see the weight going down! Today my weight is 148.2! I have a goal to get down to 147 by Sunday. I think I’m going to do it! Here is what the past week has looked like weight wise.

Friday, January 18- 150
 Saturday, January 19-149.2
Sunday, January 20-149.2
Monday, January 21-149.0
Tuesday, January 22-148.6
Wednesday, January 23- 148.2

I’ve never been a huge fan of the scale, but it is actually motivating me! So today the plan is to get in some serious workout time since Anya is having dinner with her dad. What I love most is that I am actually sleeping so much better. Give you an update on the workout soon!

Food
Oatmeal, coffee and wheat bread with toast
Spinach salad with turkey, advocado, black olives and raspberry viniagrette, yogurt with granola
Medium coffee
Turkey burger

Workout
treadmill 1 hour 15% incline 808 calories burned and 3.73 miles
100 crunches
100 arm exercises with weights

A Healthy Me Day 5!

Yesterday was a bit slower day at the gym, but I made it there and here are the results:

Workout
Treadmilll- 45 minutes 15% incline 539 calories burned 3.54 miles
100 crunches

Food
coffee, oatmeal, banana
Spinach, turkey, olives, mozarella, and raspberry viniagrette
Yogurt
Baked chicken, sweet potato and spinach salad with olives
Lots of water

Weight 148.6