There was no family work out scheduled for today, so I took it upon myself to look through other motivating blogs to see if I could find a good plan for training for a 5 k I signed up for in June. I read some great ideas! I am going to take a few plans, tweak them for my age, level of fitness and I will post my finished product here tomorrow. 5k..HERE I COME!
So exercise today will consist of a Rockin' work-out party in my living room with my fitness tapes. Sometimes I like to do that, because I can shake my booty all I want, dont have to get dressed, and I can hop on the WII and have them tell me that I am still obese. It doesn't bother me anymore, because I look at that cute little cartoon character and I tell her..."I cant wait for the day when you will say..hmmm, she is not obese anymore, she is healthy." IT WILL HAPPEN LITTLE CARTOON LADY!
I started my day off with a yummy smoothie with 2 cups of baby kale, an apple, a date for sweetness, a spoonful of coconut oil, almond milk and whey protein powder...
EAT CLEAN WITH ME TODAY! It feels so good! Take it one day at a time. Just tell yourself that you are going to feed your body healthy, strengthening foods and drink your water...just today. Tomorrow you can tell yourself the same thing. I think this is an important approach, because if you have one day where you don't do well, that is only ONE DAY! You can start over the next day...trick your psyche...
One more thing...take a few minutes today and clear your mind, and just breathe...deep breathes...cleansing breaths. Refocus on why you are important and why you need to treat yourself well
Namaste
Saturday, February 16, 2013
Sunday, February 10, 2013
Beef and Broccoli
Another easy dinner idea. For those of you who don't eat red meat, chicken or firm tofu are great in this as well:)
I buy lean sirloin and just get about 10 to 12 ounces. I freeze it so it is easy to slice into thin strips.
...put the sliced strips into a bowl with one Tablespoon of low-sodium soy sauce, grated fresh ginger ( you can freeze a chunk of ginger as well to use in your cooking, one crushed garlic cube, one T of corn starch, sesame seeds.. and stir up.
Meanwhile take one pound of fresh broccoli and chop into bite-sized pieces. peel the stalks and cut at an angle. I chop up one red pepper too, because I love the color and the vitamins. Chop one small white onion.
In a small bowl combine 4 more tablespoons of the low-sodium soy sauce, 1/2 teaspoon of crushed red pepper, 2 T. agave nectar or honey, three more T of cornstarch and one cup of water.
Heat on T of olive oil in a saute pan or wok. The secret of great stir fry's is Hot pan and oil before adding vegies or meat...cook the meat for one minute and set aside. add a bit more olive oil and quick saute the vegies for about 2 minutes. Add the meat or tofu and the little bowl of sauce mixture and freshly ground black pepper. Cook until boiling and thick...not too long.
I like to serve on a combo of brown and wild rice that I cook while preparing the Beef and Broccoli.
Easy and yummy...experiment... I like to squeeze a fresh orange in this sometimes, or add bean sprouts.
I served this with a few oranges I chopped quickly and threw in some pomegranate seeds.
Dinner was served before we all sat down to watch "The Walking Dead"...zombie on friends:)
I buy lean sirloin and just get about 10 to 12 ounces. I freeze it so it is easy to slice into thin strips.
...put the sliced strips into a bowl with one Tablespoon of low-sodium soy sauce, grated fresh ginger ( you can freeze a chunk of ginger as well to use in your cooking, one crushed garlic cube, one T of corn starch, sesame seeds.. and stir up.
Meanwhile take one pound of fresh broccoli and chop into bite-sized pieces. peel the stalks and cut at an angle. I chop up one red pepper too, because I love the color and the vitamins. Chop one small white onion.
In a small bowl combine 4 more tablespoons of the low-sodium soy sauce, 1/2 teaspoon of crushed red pepper, 2 T. agave nectar or honey, three more T of cornstarch and one cup of water.
Heat on T of olive oil in a saute pan or wok. The secret of great stir fry's is Hot pan and oil before adding vegies or meat...cook the meat for one minute and set aside. add a bit more olive oil and quick saute the vegies for about 2 minutes. Add the meat or tofu and the little bowl of sauce mixture and freshly ground black pepper. Cook until boiling and thick...not too long.
I like to serve on a combo of brown and wild rice that I cook while preparing the Beef and Broccoli.
Easy and yummy...experiment... I like to squeeze a fresh orange in this sometimes, or add bean sprouts.
I served this with a few oranges I chopped quickly and threw in some pomegranate seeds.
Dinner was served before we all sat down to watch "The Walking Dead"...zombie on friends:)
UPDATE ON PROGRESS...
I LOST ANOTHER 2.8 POUNDS! This brings the total to 36 pounds lost! This is really happening! I am so excited and SO ready to reach my goal. I know it will take me another year, but I am getting there and feel better every day!
Healthy Chicken Tortilla Soup
Here is another healthy, easy dinner recipe.
I sautee boneless, skinless chicken breasts in a bit of olive oil. I chop 2 celery stalks ( with leaves) and 1/2 red pepper and one white onion. add to the sautee pan with one smashed garlic clove, one t. cumin, one t. chili powder and sea salt and black pepper, and cook until nice and browned. Add one cup of chicken or vegie broth to get all the yummy flavor off the bottom of the pan.
Throw into the crock-pot. Add another 2 cups of broth, a large can or bottle of tomatoes, one cup of frozen corn and 1/2 can of black beans. ( I already had some left over from the other night when we had some corn-tortilla soft tacos). Let simmer until you are ready to eat...on low for 4 hours, on high for 1-2 hours.
Take some small corn tortillas and them into thin strips with a pizza cutter...quick and easy! sprinkle a bit of sea salt on them and spread on a cookie sheet and broil just until crispy...watch them, it only takes a few minutes!
cut up one avacado, chop a bit of cilantro, and chop up some lime, and grate a bit of pepper-jack cheese...
Ladle the soup in the bowls and let everyone add their own avocado, cilantro, lime, tortilla strips, and fat free sour cream or plain greek yogurt to top...
Yummo!
I sautee boneless, skinless chicken breasts in a bit of olive oil. I chop 2 celery stalks ( with leaves) and 1/2 red pepper and one white onion. add to the sautee pan with one smashed garlic clove, one t. cumin, one t. chili powder and sea salt and black pepper, and cook until nice and browned. Add one cup of chicken or vegie broth to get all the yummy flavor off the bottom of the pan.
Throw into the crock-pot. Add another 2 cups of broth, a large can or bottle of tomatoes, one cup of frozen corn and 1/2 can of black beans. ( I already had some left over from the other night when we had some corn-tortilla soft tacos). Let simmer until you are ready to eat...on low for 4 hours, on high for 1-2 hours.
cut up one avacado, chop a bit of cilantro, and chop up some lime, and grate a bit of pepper-jack cheese...
Yummo!
Saturday Family Workout
This week we had a fun time playing with Zumba, then Jenica came over and lead us in some awesome Yoga. I feel SO good when I breathe! All the guys in the family chickened out this week. I think they didn't dare "shake it" in front of us! We did the ab's from P90 something or other and Amber kicked our trash with that.
I love getting together with the family each Saturday. It is so motivating and SO much fun:)
Namaste~
I love getting together with the family each Saturday. It is so motivating and SO much fun:)
Friday, February 8, 2013
PREPARE
One of the biggest tips I can share is to PREPARE!
I make a shopping and menu list for the week, down to snacks. I also try to look at the complete nutrition and add foods each day that will give me my nutrients, protein, vitamin c, vitamin b's and a's etc...
I then shop, pre package and chop vegies for quick fixing snacks, stir-fries etc...
Then I make sure I pack up the goodness and take it with me. I work full time, so I need to prepare my food for the day to take with me. I sit RIGHT NEXT to the candy and treat cupboard at my office...it is 2 feet away! I can SMELL the chocolate.
Guess what? I have not binged out of there while I am preparing and bringing my treats!
What did you take to work today?
Here is my bundle from yesterday...
I also have raw almonds, turkey jerky, sugar-free gum in my desk. I also some of my truffles in the freezer at work if I am craving a chocolate fix...and MINE are good for you!
I make a shopping and menu list for the week, down to snacks. I also try to look at the complete nutrition and add foods each day that will give me my nutrients, protein, vitamin c, vitamin b's and a's etc...
I then shop, pre package and chop vegies for quick fixing snacks, stir-fries etc...
Then I make sure I pack up the goodness and take it with me. I work full time, so I need to prepare my food for the day to take with me. I sit RIGHT NEXT to the candy and treat cupboard at my office...it is 2 feet away! I can SMELL the chocolate.
Guess what? I have not binged out of there while I am preparing and bringing my treats!
What did you take to work today?
I also have raw almonds, turkey jerky, sugar-free gum in my desk. I also some of my truffles in the freezer at work if I am craving a chocolate fix...and MINE are good for you!
Wednesday Night ZUMBA!
Can I tell you that I have a new love? I sauntered down to Springville tonight to the Sweaty Chix Fitness to see what all the rave is with the Zumba fitness that people are talking about. There were a ton of people, and the lights were low and the music was bumpin' just like a dance club. The CUTEST little babe was up on the podium dancin' away and the energy was contagious. She had a twin sister that tag teamed a few songs and the hour went by so fast!
For a big girl that is working on getting small, this work out was fast paced, hard, but sure didn't feel like it was hard...just FUN!
Thank you Ani and Kathy...I will be back! Thank you for taking the time to come talk to me:)
I am loving this journey!
For a big girl that is working on getting small, this work out was fast paced, hard, but sure didn't feel like it was hard...just FUN!
Thank you Ani and Kathy...I will be back! Thank you for taking the time to come talk to me:)
Sunday, February 3, 2013
Exercise for the Week...
My weight is down 1.8 pounds this week. I will walk into the confessional booth right now and admit that my exercise this week was lacking...I have to be honest with myself, or I will never make it. I DID take the stairs everywhere I went, I DID park as far away as I could and I DID take walks on my breaks at work.
I am making a goal this week to exercise 30 minutes 6 times this week. There are three things I am going to focus on...1. I am running/walking a 5k in April or May with my cute niece Amber who PROMISED she would be with me when I ran my first mile non-stop, so I am going to be working on training for that. 2. I am going to focus on strength training as I would like to build muscle to help burn fat, and 3. I need to learn how to Zumba like a mad woman because that is the family exercise this saturday, and I would like to be good at it because I am going to be leading it...hmmmm maybe I will recruit my cute friend Christie who is the Zumba queen!!
Raw Coconut Cashew Truffles
Here is an amazing treat you can take to your superbowl party today! Oh my goodness these are sweet, rich, chocolaty goodness that will curb any craving for chocolate you have, PLUS THEY ARE GOOD FOR YOU! What? I know, I know, amazing...
Soak 1 cup of raw cashews for at least 4 hours ( I just soak them overnight and make these in the morning.
one cup of dates ( potassium power-houses)
1 cup of cacao powder ( full of anti-oxidants)
1/2 cup of melted coconut oil
2 T pure maple syrup (full of minerals and anti-oxidants too) today I used one T of my coconut sugar instead as I am on a coconut kick
1 t. cinnamon
1/2 t. vanilla or almond or hazelnut extract
pinch of sea salt
pinch of cayenne
Just simply dump in your blender and mix up! The mixture will be sticky, but just get your hands dirty and make little balls. I rolled them in non sweetened coconut, but you can roll in more cacao powder, or chopped nuts. Just place on wax paper and freeze until about 30 minutes until you serve and the coconut oil will be creamy and you will be in heaven.
Note: I always just keep them in an airtight container in the freezer after initial freezing on the cookie sheet. This way when you kids or you are craving something sweet, they can be easily grabbed and devoured. who said eating healthy was boring?
OOOHHHHH.....PLEASE do something important. dont rinse out your blender jar...add come almond or cashew milk, 2 handfuls of spinach, a banana and some ice, drop the rest of the coconut from the plate you used to roll the balls and make yourself an amazing smoothie with hints of the cashew and coconut and chocolate goodness left inside....YUM.
Soak 1 cup of raw cashews for at least 4 hours ( I just soak them overnight and make these in the morning.
one cup of dates ( potassium power-houses)
1 cup of cacao powder ( full of anti-oxidants)
1/2 cup of melted coconut oil
2 T pure maple syrup (full of minerals and anti-oxidants too) today I used one T of my coconut sugar instead as I am on a coconut kick
1 t. cinnamon
1/2 t. vanilla or almond or hazelnut extract
pinch of sea salt
pinch of cayenne
Note: I always just keep them in an airtight container in the freezer after initial freezing on the cookie sheet. This way when you kids or you are craving something sweet, they can be easily grabbed and devoured. who said eating healthy was boring?
Saturday, February 2, 2013
Baked Ziti
Here is a quick and satisfying and very hearty dinner for a cold February night.
Easy too!
one pound of hot italian turkey sausage OR one pound of ground turkey OR one pound of lean ground beef...OR mix and match:) I like the turkey sausage because of the flavor, but they are all great. You can even leave out the meat and make this vegan, which we do at times.
Brown one small onion, three smashed garlic cloves and one rib of celery (with the leaves for flavor). Add sea salt, pepper, basil and one bottle of tomatoes ( or a large can of them)...break them up and simmer.
boil the pasta...we happened to have Casarecce instead of Ziti, so that is what we used...PLEASE try the brown rice pasta..it is AMAZING. Whole wheat is good too, but I am into the brown rice pasta lately. Make sure you put a bit of sea salt in the water to flavor.
Toss the cooked pasta with parmesan and skim milk mozzarella that is crated and one cup of the simmered sauce. add a layer of baby spinach then top with the rest of the sauce and more mozzarella and parmesan....bake for 20 minutes at 350 until bubbly and serve with a salad...YUMMMMMMM
Easy too!
one pound of hot italian turkey sausage OR one pound of ground turkey OR one pound of lean ground beef...OR mix and match:) I like the turkey sausage because of the flavor, but they are all great. You can even leave out the meat and make this vegan, which we do at times.
Brown one small onion, three smashed garlic cloves and one rib of celery (with the leaves for flavor). Add sea salt, pepper, basil and one bottle of tomatoes ( or a large can of them)...break them up and simmer.
boil the pasta...we happened to have Casarecce instead of Ziti, so that is what we used...PLEASE try the brown rice pasta..it is AMAZING. Whole wheat is good too, but I am into the brown rice pasta lately. Make sure you put a bit of sea salt in the water to flavor.
Toss the cooked pasta with parmesan and skim milk mozzarella that is crated and one cup of the simmered sauce. add a layer of baby spinach then top with the rest of the sauce and more mozzarella and parmesan....bake for 20 minutes at 350 until bubbly and serve with a salad...YUMMMMMMM
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