Recipage, feast your eyes:

I have compiled a list of a few recipes we tried during our vegan - Eat To Live challenge:

- Stuffed Portobello Mushrooms: I sauteed spinach, onions, cherry tomatoes, sun dried tomatoes and garlic...mixed it with quinoa (made with vegetable stock) and stuffed the mushrooms. 

NOTE: no one in our family likes mushrooms, however, we all enjoyed this recipe.

* Here is a similar recipe, http://glutenfreegoddess.blogspot.com/2009/04/quinoa-stuffed-portobello-mushrooms.html

- Carrot, Apple, Ginger Soup: this recipe is next on our hit list. In all my excitement, I broke our blender, so our soup-making was put on hold until we replaced the smoothie-making machine. 

* http://ohsheglows.com/recipage/?recipe_id=6002008&prev_term=vegan

- Gazpacho: as soon as I pick up some V8, I'm making this; a chilled soup to celebrate summers end.

* http://ohsheglows.com/recipage/?recipe_id=6002012&prev_term=vegan

- Black Bean, Quinoa & Citrus Salad: LOVE THIS. We ate it hot, cold, plain, on salad - you name it!! Plus, it is the perfect "leftover" dish - stays good for up to 5 days in the fridge.  

* http://www.eatliverun.com/black-bean-quinoa-and-citrus-salad/

- Roasted Vegetables: mix and match your favorite veggies. we usually have a mix of asparagus, onion, zucchini, squash, beets and carrots. we use the grill, but the oven works too!!

* http://simplyrecipes.com/recipes/roasted_asparagus/

* http://www.marthastewart.com/315517/oven-roasted-vegetables

- Vegetarian Chili: feel free to add corn (we did). This is GREAT over brown rice or a baked potato.

* http://www.contrarycook.com/vegan-chili/

We usually paired these dishes with a big spinach salad loaded with raw veggies and fresh fruit. It's not uncommon for our household to consume multiple watermelons within a week!!

I'd love to hear of some new recipes you've tried. 

Eat To Live, don't live to eat.

As strange as it might sound, one of the books on my summer reading list was Eat To Live by Dr. Fuhrman (I am an admitted health freak). Within the 224 pages, Dr. Fuhrman defines wellness with his Health = Nutrients/Calories formula. The more nutrient-dense food you consume, the more you will be satisfied with fewer calories, and the less you will crave fat and high-calorie foods. Dr. Fuhrman confidently asserts that this book will let you live longer, reduce your need for medications and improve your health dramatically. 

After having read it, cover to cover, I agree. In summary, the more natural, nutrient-dense ingredients you consume, while simultaneous eliminating all animal products, white flour, sugar and processed foods, the better you will feel (and longer you will live). Dr. Fuhrman is strongly opposed to all animal products (i.e. meat, poultry, dairy, etc.). 
In response, I encouraged my family to adopt his health plan for one week. How can you turn down a challenge that not only causes you to broaden your palate, but adds years to your life!? With minor hesitation, my family jumped on board the bandwagon. We're currently on our fourth day of vegan-living (note: a vegan diet is void of animal products, we are also excluding all flour/sugar). So far, it's been a huge success. We stocked our fridge full of fresh produce and scoured the internet for appropriate and healthy recipes. 


Are you curious as to what a days worth of meals looks like? 


Breakfast: oats with light soy/almond milk or fruit smoothie
Lunch: a large green salad with raw vegetables and beans or lentil soup, fruit
Snack: nuts, veggies with hummus or fruit
Dinner: vegetable curry, vegetarian chili or tofu scramble with roasted vegetables, fruit


We have yet to stumble upon a recipe that we wouldn't use again. It's GREAT!! Since embarking upon this challenge we've discussed making "Meatless Mondays" a part of our every day life. Why? 
1. Meat has very few nutrients per calorie, 
2. We want to be more proactive about supplying our bodies with greens and fruit 
3. It has expanded our recipe book (who knew roasted beets were delicious??) 
4. Fewer pesticides 


So, I am writing this not only to keep you informed of my seemingly inconsequential life, but to encourage you to take the challenge as well. Try going vegan/gluten-free for a week, cut sugar out of your diet. Pick up Eat To Live at your local Borders bookstore (they are going out of business, so you'll get a great deal!) Educate yourself about the benefits of produce and start integrating them into your menus. 

Gym Etiquette 101:

Running with the wind at your back, the sun warming your shoulders, is a euphoric feeling. Sweating in a cotton t-shirt, without a water bottle, in hot weather on a humid day produces quite the opposite feeling (and quite possibly, heat stroke). When the temperature and the weather conditions aren't conducive, it's time to hit the gym. While it may not offer a cool breeze or lush scenery, fitness centers do have many benefits, often unattainable outdoors. Weights and circuit training machinery allow you to work every major muscle group, group exercise classes (step, pilates, kickboxing, etc.) allow you to work up a sweat in a group of fellow gym rats without the effects of the sun, and a water fountain is only paces away!!

I stumbled upon an interesting article in the Huffington Post about the most common faux pas when utilizing a fitness facility. Next time you're at the YMCA or LAFitness, be sure to avoid making any of these:
http://www.huffingtonpost.com/2011/07/14/gym-etiquette_n_897580.html?#s308176&title=Leaving_Sweat_On
1. Leaving sweat on the machines (ew! sanitize your germs)
2. Resting for too long
3. Using your phone
4. Eating/Drinking on the Gym Floor
5. Hogging a machine (share!! 30 minutes max.)
6. Leaving weights out
7. Hovering
8. Interrupting a class (as an instructor, this is a BIGGIE!! arrive 5 minutes early and stay for the cooldown. be courteous.)
9. Misusing the locker room
10. Leaving your bag out
11. Not reporting issues

Try avoiding these gym "no-no's" next time you stop in. But DO stay hydrated, stretch and fuel properly!!

The Secret:

What if I told you I know the secret to health; increased energy, disease prevention, improved mood, sound sleep, clear cognition, an overall feeling of well being? You'd shake me until I shared it with you, right? At least I hope you would (for your sake). Well, here it is...
You can achieve all of those things through the secret of: EXERCISE. The killer body is just added incentive.
Sometimes I think we become so obsessed with the numbers: weight loss, inches, pounds, etc. But exercise has so much more to offer than just toned thighs and a tight tummy. Don't get me wrong, those are wonderful goals to strive for, but let's not lose sight of just how much a good sweat session can do for our whole being. A regular workout routine extends far beyond looking great in a bikini.
http://www.fitsugar.com/Health-Benefits-Exercise-18302488?utm_medium=html&utm_source=digest_email&utm_content=post_title

CHALLENGE: the next time you're feeling tired, sluggish or grumpy, resist curling up on the couch with a bag of potato chips and go for a bike ride instead; play tennis with the family, try some yoga poses, or jog around the block while you pray/mentally organize your next lesson plan. Be active and watch not only what it does for your waistline, but for your whole self - mind, body and soul!!

paging Dr. Oz...

Longevity, wellness, strong bones, mental clarity, supple skin, age, health and happiness - just what the doctor ordered. These are all things we wish to obtain and sustain from young to old, but how can we live our lives in such a way so that we are prone to achieve this goal? Dr. Oz (a personal fave) shares with us his Top 10 Daily Essentials, to encourage a healthy heart and a happy soul. Here they are:

10. Eat a hard-boiled egg every day: 13% of daily protein and only 4% of our daily caloric intake. Eggs fight frailty and boost brain function.
9. Check your poop: as taboo as the subject might be, your waste is a direct representation of your organ function. Remember, metabolism occurs at a variable rate, different among individuals.
8. Make veggies half of every meal: complete with essential nutrients it's important that we aren't denying our bodies the vitamins they need to function optimally. Throw together a veggie omelette for breakfast, order a salad or make a vegetable stir fry for lunch/dinner.
7. Take half your multivitamin in the morning and half at night: supplying your bones, muscles and organs with the nutrient it needs is fantastic, but our bodies are unable to absorb a full dose at once. Make sure you're getting the most out of your supplement.
6. Supplement with a bone-boosting cocktail: Vitamin D3, Calcium and Magnesium - protect your bones!!
5. Get at least 7 hours of sleep: allow your body a chance to recharge, keep your cognition sharp and discourage over eating by going to bed early.
4. Have sex (*note: I am a firm believer in abstinence until marriage): sex not only promotes relational affection, but also boosts brain health and reduces stress.
3. Breathe and stretch for 5 minutes: roll out of bed and reward your body with a stretch session, loosening your muscles and joints (better yet, schedule time for a workout, cardio and strength).
2. Eliminate simple sugars: anything that's white and/or processed should be absent in your nutritional plan. Simple sugars are largely to blame for the obesity epidemic in America today.
1. Sit less, move more: "for every hour you spend sitting a day your risk of death increases by 11%" what!? who wants to go for a bike ride? (raises hand). Try to get 10,000 steps a day.

How many of these do you currently practice? Which ones do you need to work on? Put these into effect and Dr. Oz assures a healthier, happier life.
http://www.doctoroz.com/videos/dr-ozs-top-10-daily-essentials

hello Bob Harper!!

Raise your hand if you watch The Biggest Loser...(raises hand)...I was addicted this season! I get so caught up in the personal lives of the contestants, the trainer techniques and the pound losses/gains. For those of you who DON'T know - gosh, you're missing out, Bob Harper is one of the trainers on TBL. He emphasizes balanced nutrition, cardio and strength training. He even practices yoga in his free time (swoon). So, when I stumbled upon his 2011 Monthly Bikini Workouts in SELF magazine, of course I had to pass them on.

Here it is, broken up by month: Bob Harper tells you what you need, shows you how to do it, and gives you tips and encouragement along the way. So whip out those bikinis girls, it's summer time!!

Month 1: http://www.shape.com/fitness/bikini-body-countdown/bob-harpers-bikini-body-workout-month-1

Month 2: http://www.shape.com/fitness/workouts/strength-training/total-body/bob-harpers-bikini-body-workout-month-2

Month 3: http://www.shape.com/fitness/bikini-body-countdown/2011/bob-harpers-bikini-body-workout-month-3

Month 4: http://www.shape.com/fitness/bikini-body-countdown/2011/bob-harpers-bikini-body-workout-month-4

Keep us posted on your progress. Which exercises make your body feel the strongest? 

On your rest days (one day a week, of your choice), catch an episode of The Biggest Loser, it won't disappoint. Real people + real struggles + health (sweat, fitness, nutrition, and the best training team) = motivational entertainment that changes lives. 

PS. It's a shame Bob is already dating his TBL co-star Jillian Michaels, he sounds like a real catch!! 

"Wait Training"

So lately, my fitness goals include: build lean muscle and weight train regularly. I'm in the business of putting on some healthy weight and building strength. The fantastic thing about weight training is that whether you're looking to put weight on or take inches off, it's the BEST solution. Replacing fat with muscle is something everyone should be pursuing!! Muscle burns more calories than fat, which will thereby increase your RMR (resting metabolic rate - i.e. calorie burn). Not to mention you will replace your jiggle and squish with a healthy, sculpted physique.

I'll admit it, sometimes I am more than little intimidated by the circuit training machines. I sit down, pick a light weight, do a quick 3 sets of 10 reps, and move onto the next exercise. STOP RIGHT THERE. The Journal of Sports Medicine and Physical Fitness found that "Exercising slowly can bring quicker benefits". In summary, the control group did 10 repetitions of a dozen exercises, pulling the weight up and bringing it down in 2 sections (each direction) - the usual pace. The experimental group performed 5 repetitions, 10 seconds up, 4 seconds down. Results yielded that women who performed slow-speed training attained 50% greater strength gains than the subjects who performed standard-speed training.

Ken Hutchins, an exercise theorist recommends using an amount of weight you can manage competently, performing each exercise until you can no longer lift. Conduct two 20-minute sessions a week and you'll be well on your way to increased strength and bone growth - without injury!!

So, the next time you're at the gym, forego the treadmill or the elliptical for a strength-training session. Go slow - fatiguing your muscles. You can even ask one of the trainers on the floor to demonstrate the machines/dumbbells for you. Or take a buddy who is a experienced in the weight lifting department!!
Strength training is something anyone and everyone can benefit from.

CHALLENGE: add two 20-minute strength training sessions to your routine this week. Let me know what moves you do and if you feel sore the next day (it's a good feeling, I promise!!)

Interval Training 101:

Slow and steady might win the race, but it's the girl who trains with intervals that gets the best workout. Interval training captures the art of "surges" - pairing a comfortable pace with a sprint (or significantly quicker push). Here's an example: walk for 2 minutes, jog for 1 minute, repeat 10 times. Find something comfortable, then go HARD for short bursts of time. It's been said that interval training burns the most calories, keeps your heart rate in fat-busting mode, and also allows you to get the same (or better) workout in HALF the time.

Sounds great, right? I thought so too. Turns out, it's a lot harder than it sounds (at first). When I go out for a bike ride or a run I often get lost in my thoughts, methodologically pounding the pavement for several miles, never adjusting my speed significantly (albeit, I miiiight get a bit slower towards the end of my workout). I'm not a speedy kind-of girl. BUT according to Fitness Magazine, I should be.

Here are several key benefits to adopting an interval training lifestyle: "Interval Training..."
- targets your belly fat (come on! who can argue with that!?)
- makes you faster (whether you're a swimmer, cyclist or runner)
- promotes after burn (meaning, once you leave the gym your body is STILL building muscle/burning fat. bring it on baby!!)
- saves time (meaning you'll still have time to grab lunch with the girls or treat yourself to a manicure)
- increases your endurance (so you'll be faster AND stronger)
- decreases your resting heart rate
- can be used with every kind of cardio (whatever you enjoy most!!)
http://www.fitsugar.com/Why-Do-Intervals-17638733

I promise to give it a try if you do. The benefits are hard to argue with. So, whether you prefer the elliptical or the pavement, try picking up the pace throughout your next workout. Deal?
Regardless of what you do, remember to STRETCH and cool down!!!

Foodie Feature: the Frittata

RECIPE ALERT: the spinach & feta frittata.

I have recently been introduced to the concept of the frittata. Basically it's a quiche-like dish that you can add any array of veggies/cheeses/meats to, according to your breakfast or brunch preferences.

I stumbled upon this delicious looking recipe including spinach, feta and tomatoes. yum!!

If I can construct the masterpiece resembling that featured above (mine looked slightly different, with sliced tomatoes decorating the top of the frittata), so can you. This is the easiest recipe to follow. 

Prep Time: 10 minutes

Cook Time: 45 minutes

Ingredients: 

- 4 cups of baby spinach

- 2 roma tomatoes

- 9-12 eggs (depending on the depth of your dish)

- 2 cups of feta cheese

- 1/4 tsp of garlic powder 

* I substituted pepper and italian seasoning for the garlic powder

Directions: Preheat oven to 350 degrees. Grease a 9" pie plate. Set aside 1/2 cup of feta and 6 slices of tomatoes. Beat eggs in a bowl. In an additional bowl, combine spinach, feta, and the remaining tomatoes. Mix. Put the spinach/feta mixture in the pie dish, place the aforementioned 6 tomato slices on top, and pour the beaten eggs over the dish. Sprinkle the last 1/2 cup of feta on the top. Bake for 45 minutes or until golden. 

This dish is best eaten warm out of the oven, but is just as delicious the next morning (remember to refrigerate after cooling). Seriously, this is a MUST for your next family breakfast or brunch extravaganza (it can be healthy too). Be creative!! 

Happy Mum's Day:

Dear Kimberly Michelle (the best mom in the history of the world), 

Happy Mothers Day

I cannot begin to express just how much my mom means to me, but gosh darn it, I'm going to try. Undoubtedly, my mom is the strongest, most servile and compassionate woman I know. She may have given birth to me (which, lets face it, warrants a heck of a lot of credit), but beyond the biological bias I may have, without hesitation I can assert that she defines 'best mom ever' day in and day out. I deeply respect her drive and will. I am continuously blessed by her ability to love unconditionally. I am inspired by her servants heart and work ethic. Her passion inspires me. Through blessing and through trial, I strive to model my life after the example she sets. 

Let's face it, being a mom is one of the hardest jobs any woman can ever undertake: dirty diapers and sleepless nights, school fieldtrips and Emergency Room visits, driving lessons and prom dates, graduation and growing up... Raising small humans; teaching children to become self-sufficient independents requires more love, flexibility and brunt force. Mom makes that job look easy. I hope and pray that one day, I will be a fraction of the woman she has proven to be. 

I could be sappy for days, just trying to convey to you how much this woman gives of herself to those around her. My brother and I are eternally blessed to share a name, a genetic chemistry, and an undying bond to her. Not only does my mom inspire my spiritual, emotional and mental health, but my physical health too!! Here are a few health lessons mom's taught me so far:

1. Wheat is better than white: I remember ALWAYS complaining about the 'nuts & seeds' in my bread growing up. Mom was always looking out for our nutrition, we were not a Wonderbread family (go Mom!)

2. Exercise has to be a priority: morning after morning I can always count on mom to push me out the door for a morning stroll or accompany me to a Spinning class ("I do this because I love you, not because I enjoy it" she says) Exercise is not always fun or first on the list of things to do, but my mom demonstrates discipline.

3. Family comes first: growing up, we had a dinner bell, now we just yell...when it's dinner time, everyone contributes and we all eat together. Investing in each others lives over grilled veggies and fish was/is/will always be a priority. 

Through the big and small, thick and thin, my moms love never fails. (With a little help from my dad) she makes motherhood look like a dream. I cherish every moment spent with her - from sweating it out in kickboxing class, making a mess in the kitchen, or just conversing over a cup of coffee... I pray that we bless her life as she continues to bless ours. 

Love you forever mumbles, 

Your biggest fans.

100 calories:

Portion control is hard to manage when we don't know exactly how much constitutes a 'portion'. Companies everywhere are marketing 100-calorie "snack packs" so you can mind your munching. Here's my tip: don't spend extra $$ on these individually packaged treats. Realistically you probably eat 2 or 3 anyway because you feel as though you're exhibiting some sort of self control (hello marketing ploy).

Instead, educate yourself on the calorie counts in your favorite snacks - be aware of your consumption, don't just trust what the package tells you.

Here are some beautiful guides:
It amazes me how much more you can eat for 100 calories when you choose fruits & veggies, see for yourself...

Calories in raw veggies:
http://www.fitsugar.com/Calories-Raw-Veggies-8500455

Calories in fresh fruit:
http://www.fitsugar.com/Calories-Fresh-Fruit-8500460

Calories in nuts:
http://www.fitsugar.com/Calories-Nuts-9436487

Calories in whole grains:
http://www.fitsugar.com/Calories-Whole-Grains-8545710

Challenge: count out 100 calories worth of your favorite healthy snacks, put them in ziplock baggies and confidently munch on them throughout the week.

the cultural crisis that is, Obesity.

Disclaimer: the post you are about to read may contain some hard-lovin', truth-telling material. 


The Issue: OBESITY
In 1980 about 10% of us were obese, the figure is now at 50% or more in most countries!! The issue of obesity needs to be addressed. How? Let's start one meal at a time.
http://www.fitsugar.com/Fit-Fat-OECD-Report-Obesity-11186405


Defined: Obesity is, a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems.


Side-effects of weight gain may include: decreased self-esteem, depression, fitting room frustration, feeling insecure at social gatherings, extreme dieting, binge eating, etc. 
While these things ARE terrible (naturally, every woman should get an adrenaline surge at the mere mention of the shopping mall), these effects are among the inconsequential when looking at the "big picture" - no pun intended.


Here are some scary statistics about obesity:

• An obese person incurs 25% higher health costs than a person of normal weight.
• Obesity is responsible for 5-10% of total health costs in the United States.
• Obesity increases the risk of early death by approximately 30%.
• Children who have at least one obese parent are three to four times more likely to be obese.
• Obese people earn up to 18% less than non-obese people.

Not to mention the increased risk of diabetes, high blood pressure, high cholesterol and heart disease. It's important to remember that "not fat" doesn't necessarily mean healthy. You can be unhealthy even if you're not tipping the scale. 

Health is a holistic concept: nutrients consumed, calories burned, muscle built, and fat lost. 

I recently heard it said that, "poverty can often disguise itself as obesity" as families try to stretch their dollar. Sadly, getting the most bang for your buck often forces families to resort to fast food. Let's do what we can to add some green to a families dinner table this week - donate canned veggies to a local food drive or offer to make a home-cooked meal for a family in need.

Challenge: make healthy food choices and exercise regularly (repeat, repeat, repeat!!) Fight the trend - make obesity un-cool.

Totally Taboo: Swimsuit Season!!

Ladies, ladies ladies,
I've done it - I have opened the can of worms that is swimsuit season. Today, March 20th, marks the first day of Spring. It's official, we have one season to get our bodies ready to slip into our bathing suits (note: I said "slip into" not "spill out of"). Don't fret! We have two months to shed those pounds you've been hiding under bulky sweaters and winter layers. BUT we must act now if we want our bodies to be as hot as the weather come June.
So let's set our goals, with a two month timeline, starting NOW. How do you wish to feel at the dawn of summer? I want you to feel confident and self assured (and maybe a little bit sexy too). How can we assure that you feel that way? By continuing our health-conscious lifestyles: mindful of calories in, mindful of calories out.
Here's our plan:
*if executed rigorously, you'll be splashing in the waves this summer, not hiding behind a boogie-board.

- Start with Breakfast: Dr. Layman of the University of Illinois says that people who start the day with a protein-rich breakfast save about 200 calories a day when compared to consume a carb-heavy meal.
- Drink only water (with lemon) or unsweetened iced-tea: According to a study in the American Journal of Clinical Nutrition the average person consumes 450 calories a day from sweetened beverages.
- Sit down for family dinners and turn off the TV: Distracted eaters eat more food for longer periods of time, consuming more than 300 extra calories per meal according to a study published in Trends in Food Science & Technology.
- Pack lunch and eat dinner at home: Avoid restaurants and fast foods chains and you'll save close to 200 calories - the average number we additionally consume when eating out.
- Put FITNESS in your planner: hit the gym (tone those muscles), join a walking group (cardio, cardio, cardio), and recruit your family in the quest for burn-worthy fun (go hiking or play tennis together).
* tips taken and revised from The Lean Belly Perscription by Dr. Travis Stork

If you incorporate all of these lifestyle changes into your routine, you'll shed approximately 1,500 calories per day. Paired with the raw, natural nutrition plan we've integrated (no packaged foods, no added sugar, no white flour), you'll be dying to plan the next family beach trip. Maybe you'll even be sporting a new tankini to your next Aqua Zumba class!!
Lets go ladies, make it a healthy spring and you'll be ready to say 'hello' to summer.

Food Inc.

Recently, my family and I watched Food Inc. - a film exposing the mechanistic processes behind the food industry, the industry the American consumer succumbs to every time we peruse the grocery store isles. This film unveils the shocking truths behind what we eat, how it's manufactured, and who we have become as a nation.
Today we buy bigger-breasted chickens, herbicide-ridden seeds and perfectly plastic produce...but at what price? I'm not referring to the dollar amount (although grocery inflation has it's battle to fight as well), but to the environmental cost: obesity, diabetes, E-coli, and other bacterial illnesses.
We are blind consumers.

I challenge us fight oblivion, reign in our apathy and educate ourselves. The information is out there, let's not turn a blind eye but become involved!! The farmers and producers will manufacture what you (the consumer) wants - you call the shots. Don't let your silence set the standard for the food industry, stand up!!
Watch this film and tell me what you think. My personal reaction - organic vegetarianism (at least until I learn more and revolutionize the system).

Spinning Playlist:

Here's a sample of my Spinning playlist. Suggestions please, could you sweat to this mix?

say NO to self-hate!!

women and girls everywhere, of all shapes and sizes, MUST read this article:

http://www.glamour.com/health-fitness/2011/02/shocking-body-image-news-97-percent-of-women-will-be-cruel-to-their-bodies-today?currentPage=1

Can you believe these facts & figures??
- only 3% of females love their bodies (whaaat, a teensy 3%!?)
- nearly half of all girls, three to six years of age, are afraid of getting fat
- on average females, have 13 negative body thoughts a day - one every waking hour!!




CHALLENGE: appreciate your body - You Are Beautiful!!

weight loss: the missing link

As strange as it may seem I get really fired-up when I read about health and fitness: recipe substitutions, weight loss stories, workout gear, etc. You name it - I love it. I realize that not everyone has this passion (I mean, there's a reason why I'm the one writing this blog and you are the one reading it), but I have stumbled upon a fun fact that should excite EVERY SINGLE ONE OF YOU. What if I told you that in addition to eating mindfully and daily workouts, sleep promotes weight loss!!
That's right, turning in earlier could mean smaller numbers on the scale. If that doesn't sound like the easiest weight loss technique, I sure hope you like spending hours on the elliptical. Research shows that sleep is a crucial ingredient in the recipe for weight loss

http://www.huffingtonpost.com/jill-s-brown/sleep-the-missing-piece-t_b_814566.html

               
According to the Oct. 5, 2010 issue of the Annals of Internal Medicine, overweight adults on a low calorie diet lost 55 percent less body fat when the slept only 5.5 hours a night versus when they slept  8.5 hours a night.

...and while I'm at it let me just say, "I told you so". A diet high in fiber = smooth sailing (in more ways than one). We constantly hear about the metabolic benefits of fiber, but what about the benefit of longevity? It appears as though we may have stumbled upon the fountain of youth: FIBER. 


The article is written for a research audience, so it reads a bit dry, but the message is this: 
"By gender, men with the highest fiber intakes had a 23% reduction in the risk of dying, while women   had a 19% reduction compared to those eating the least amount of fiber. There were significant reductions in the risk of death from cardiovascular disease, infectious and respiratory diseases among both men and women, with the greatest benefit seen among those who consumed the largest amount of fiber. There was also a reduction in the risk of dying from cancer"
http://online.wsj.com/article/SB10001424052748703584804576144641980847926.html


Your Challenge:
- get at least 8 hours of sleep at least five (if not every) night this week. 
- monitor your daily FIBER intake. Women should be consuming 21-25 grams per day. 
(whole grains, legumes, veggies, and fruits)

Weight Training for Weight Loss.

You swim, you run, and you bike but you avoid the weight room at all costs. First, because you wouldn't know what to do with free weights even if you could lift them, and second, because your goal is to whittle your waist, not to look like a professional wrestler. Am I right? 


Q: why on earth would I lift weights when I can burn more calories with cardio?


Answer: A sweaty cardio session will burn more calories than pumping iron in 30 minutes of exercise BUT lifting weights increases your ratio of lean muscle mass to fat. We all know that muscle burns more calories that fat, meaning that women who add strength training to their workout routines continue to burn calories after they leave the gym - the "afterburn". SCORE!!

The Journal of Strength and Conditioning Research cites that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn't lifted weights.
William Kraemer, PhD, a professor of kinesiology at the University of Connecticut School of Medicine says that for women who want to lose weight or prevent weight gain (most, if not all of us), strength training is key: Women in their mid-30s begin to lose 5-10 % of muscle strength each decade. Since muscle burns an estimated three times more calories than fat, adding two to four pounds of muscle can translate into an extra 100 calories burned each day.


Use Womens Health Magazine's weight training tips:
http://www.womenshealthmag.com/weight-loss/weight-training-tips

As you increase your lean muscle, you will decrease your body fat % - boosting your metabolism and burning more calories throughout the day without any extra effort. Our workouts need to be a combination of aerobic and strength training exercises ladies!! Lifting weights will not only help us build lean muscle, but will also help strengthen our bones, boost our immune systems and improve our self esteem on top of seeing our bodies transform into fat-busting machines!! 


CHALLENGE: this week, add two full-body strength training routines to your workout. Do 10-12 reps for each move, repeat for two to three sets. 
** note: ask a fitness professional to give you a demo of your facility machines. 

Jillian Michael motivates:

Admittedly, I am a not-so-closet fan of all things Jillian Michaels: her 30-Day Shred workout DVD's, her television show, The Biggest Loser, I even follower her on Twitter. But why? Let me persuade you that my infatuation is more than just a celebrity crush - she gets results!! Not just on TV, because well, who knows what happens behind the scenes, but after sweating through a level of The 30 Day Shred I FEEL the results.

I don't want to be on this fitness fanatic bandwagon alone, meaning I want you to feel the results too. The truth is I can't provide you with enough external reinforcement to make your motivation a life long practice. Your reasons to get healthy ultimately come from within you. So, ask yourself:

1. What do I want to change? Be specific.

2. Why do I want to change it?

3. What will the benefits of making this change be to my body and to my life?

4. What am I willing to sacrifice to make this change happen?

It could be something as trivial as looking great in a bathing suit this summer, or something as serious as living to see your grandchildren, whatever it may be, the choice is yours and your health plays a HUGE role in making your goals happen. Is it worth it to you?


Glamour Magazine shares 10 simple ways to get started (per Jillian Michaels) http://www.glamour.com/health-fitness/2009/04/jillian-michaels-secrets-to-starting-to-
slim-down-today#slide=1


So here's the challenge (you knew it was coming):
- sweat with Jillian Michaels (try The 30-Day Shred)
- watch an episode of The Biggest Loser (it always motivates me) and,
- ask yourself the above questions and GET YOUR BUTT IN GEAR.

BMI vs. Body Fat Percentage.

Now that you are all weight loss connoisseurs, established as "regulars" at your neighborhood gym as well as in the raw food isles at your local grocery store, I'm sure you're coming across some new terminology.
Take BMI (Body Mass Index) for example...perhaps you've heard of it but it's role in your fitness life remains a mystery. In short, BMI is a measure of your weight scaled in relation to your height. You can configure your personal # by utilizing an online calculator, like this one:
http://www.halls.md/body-mass-index/bmi.htm

or you can manually calculate your BMI:
- multiply your weight (pounds) by 703
- divide that # by your height (inches)
- divide that # by your height (inches) again
A healthy BMI is between 18.5 and 24.9 - where do you stand?

Now I'm going to completely confuse you and tell you that the number you just calculated (your BMI) is a much less accurate picture of your overall health and fitness when compared to your Body Fat Percentage. The BMI configuration doesn't account for how much of your body is muscle and bone and how much of it is fat. Essentially, you could have a 'healthy' BMI while still carrying a great deal of visceral fat (the belly bulge). You might be asking why I had you calculate your BMI to begin with, let's just skip straight to the good stuff, right? Easier said than done. Calculating one's Body Fat Percentage requires more than just a scale and a measuring tape. Body Fat Percentage measures an individuals fat divided by their weight, requiring the use of calipers (a device used to pinch your skin folds) or a high-tech scale. Body Fat % provides you with a correct estimate of your overall body construction and health and is a more accurate fitness representation when compared to the BMI.

For those of you with a gym membership, I encourage you to inquire about a training session during which you can have your Body Fat Percentage assessed and proceed to develop a training schedule geared towards your goals and needs.
My mom and I recently inquired about this ourselves (the YMCA offers a free training session and follow-up to recent members) and it was quite an eye-opening experience. I encourage it!!
In the mean time use the BMI calculator to establish a rough estimate of how far you've come and where you'd like to go. But remember, fitness extends far beyond the numbers on the scale.

- NMC

take the 10-day pledge:

here's an empowering story to kick-start your weekend:
          * whoever said "calories don't count on the weekend" was either detrimentally misinformed, or had an super-human metabolism.

Lisa and Jason, along with their two beautiful girls embarked upon a journey during which they would only consume real food (aka. whole foods, untouched by processed hands) for 100 days!!
I strongly encourage you to follow their story on their blog,
http://www.100daysofrealfood.com/
not only can you read about how their lives have changed since the beginning of their challenge, but you can also join them on the journey. Join the 10-day challenge. Seriously, sign up!! If a family of four can do this for 100 days, you can certainly do it for ten - a week and a half (although, I strongly encourage you to make this a life-long practice).
The benefits of this challenge are all-encompassing: improved health, increased energy and regularity, a learning process through which to teach your family, a gateway into a "locally grown" awareness, etc.
The Leake family is so passionate about their mission that they even agreed to send you a congratulatory letter and complimentary gift for taking the 10-day challenge...along with their educational webpage including budget and recipe tips. How great? Global motivation!!

This gets me so excited. One family, making a life-altering decision and including armies of individuals - all around the world - along the way. Your health affects more than just you. Choose to go REAL.
Will you take the 10-day challenge? I will.


- NMC

Portion Control Police!!

Too much of a good thing is still too much. Portion control police:

a 10'' plate, half veggies, 1/4 protein, 1/4 starch (no white flour) and a side of fruit.

* if seconds are in question, it better be for a vegetable-refill.
Houston Northwest Medical Center dietician, Emily Banes makes the following claims about successful weight loss:

• People who eat five or more servings of fruits and vegetables a day are more successful with weight loss.
• People who manage at least 150 minutes of activity a week (30 minutes a day) are more successful with weight loss.
• People who eat out less than twice a week have greater success with their weight loss.
• A diet buddy you check in with, a support group, or a food diary...keeping track of your daily food choices takes only a few minutes, but can double your weight-loss success.
• People who order smaller appetizer portions or share a plate at restaurants are more successful with weight loss.
• Utilizing smaller serving dishes and utensils leads to improved weight loss.
• People who believe they can succeed with weight loss actually do lose weight more successfully.

Gals, these are e a s y methods to put into practice. Remember, simply cutting out 100 calories a day results in losing a pound a month (3,500 calories). Partnered with exercise, can more than double your weight loss success.
Which tips will you be implementing?

NMC

shrinking waistlines, not wages.

Once blind to grocery store prices, I am now coherently aware of the price tags on my produce. I never thought twice about tossing a bruised apple away when someone else was footing the bill, but along with independence comes frugality. Needless to say a bruised apple (at $1.69 a pound) is still an edible apple. 
But here's the kicker: do grocery store prices keep you from making healthy choices?? 
Let's face it, the words 'organic' and 'natural' weigh a lot heavier on the checkbook than 'fried' and 'double-stuffed'... but lest we forget, the latter weigh a lot heavier on the scale. 


Let's do a once-over on your fridge:
wilted lettuce - check. 
slightly moldy berries - check. 
a forgotten squash that can't possibly still be healthy - check. 
The average family of four in the US tosses out about $1,350 in groceries every year, according to Jonathan Bloom (American Wasteland: How America Throws Away Nearly Half of Its Food). If we shop a little smarter we can save both our budgets as well as our bodies. Here's how:
- plan ahead. design a weekly menu AFTER checking for ingredients you have stocked.
- buy what's in season (remember, frozen fruits and veggies can have JUST as much nutritional value)
- go meatless!! I'm not asking you to adopt a vegan lifestyle, but pick one or two days a week and substitute meat for beans, whole grains, and eggs (Meatless Monday!!) You can cut your grocery bill by over 25%. 
- don't buy more than you need (hello Costco)
- organic isn't always better (but is always more $$$). Read nutrition labels. 
- buy locally grown produce (you live in Lancaster Country - NO excuses)


fitnessmagazine.com shares 3 easy-to-use budget tips:
1. Cut back on coupons. You'll end up buying things you really don't need simply because you are getting a 'deal'. 
2. Shop after you eat. A hungry belly influences a discerning mind. 
3. Leave the kids at home (enough said).

Here's a FITNESS dollar-menu shopping list. All of these good-for-you foods are under $1 per serving!!
http://www.fitnessmagazine.com/recipes/healthy-eating/smart-shopping/the-fitness-dollar-menu-budget-friendly-groceries/?page=1

We've been taught how to navigate a grocery store while protecting our pockets as well as our figures...what else is holding you back from executing your goals?
Lack of motivation? Time management? Your sweet tooth?

- NMC

the personals: fitness resolutions.

this year, 2011 I vow to:

- get my Spinning instructor certification
- train for the Broad street 10 mile race in Philadelphia
- become more involved with yoga and pilates
- continue to serve as a motivating force to the 'Moms: motivation & munchies' team



*hold me accountable!!
what will you commit to?

week 11: 2011!

Ladies!! 

I've missed you. I apologize for the hiatus, but there is so much in the works!! We're still working on getting our very own 'Biggest Loser' competition up and running (literally, running), and on top of that I have been thinking of moving our e-mail group over to a BLOG. Here's why: instead of spamming your inboxes you can check the blog whenever it's most convenient for you (we all know mom's lead the busiest lives), you can comment and hold conversations with each other, and I can add photos - let's face it, the picture books are always more fun!! So...be expecting the 'Moms: motivation & munchies' group to be moving to the world-wide-web sometime soon. 

In the meantime, let me just congratulate all of you who have been kicking your fitness routines into high gear, way to go!!! I have seen several of you at the gym - at spinning classes, kickboxing, and water aerobics...wow, you gals are impressive. Has it been paying off? On the scale? Your energy reserve? How about your overall self-esteem? Let's hear those stories. Good and bad (I'm sure body parts you weren't even aware of are sore). I am so proud. 

For those of you who felt defeated by the holiday season, don't fret! Grab a gym-going buddy and get back out there. Your body deserves it,YOU deserve it. 

While our group undergoes some construction I thought it would be great to share some recipes with each other. Perhaps something new and healthy you've tried or plan to try. Seeing as it's a new year, all of our cookbooks could use some updating. Right? 

Here are a few my family has experimented with lately (it's unanimous, when these veggies are done right, we love them!!):

1. Green bean salad with a feta vinaigrette (these were enjoyed by many party guests - give 'em a whirl)

 http://sweetnicks.com/weblog/2010/08/summerfest-2010-fresh-green-bean-salad-with-crumbled-feta-vinaigrette/

            * Momma C, Deb, Loretta, and Lisa, am I right?

2. Roasted brussel sprouts (I'm not kidding, these are great)

http://www.bigoven.com/recipe/162923/roasted-brussels-sprouts
            * Momma C and Momma Rutt can attest to this!!

Your turn. Share some yummy recipes. One rule: it must be healthy!!

Challenge: try a new workout this week (you never know, you might love it) and make a new creation in the kitchen (use one of the recipes). 

NMC

new year = new YOU

Dear Darlings, 

I am wishing you and yours the very best holiday season, eager to learn of your feats and failures regarding holiday menus, parties, and exercise regimens!!

Believe it or not, December is coming to a close and the loose ends of 2010 are wrapping up. As we begin to think about a new year, we often vow to make changes - learning from previous experiences and anticipating those yet to come. You all have already committed to a changed lifestyle, and for that I applaud you. Allow the new year to be a motivating factor, encouraging devotion to a healthy way of life; a healthier you.

This season, I'm challenging you to write down your goals (both short-term and long-term) and keep them somewhere as constant reminders of the beautiful transformation you are embarking upon. 

Often times the resolutions we make involve specific numbers - pounds on the scale or inches on the tape measure...and while specific, tangible goals are crucial, perhaps we should also target the big issue - HEALTH. What good is weight loss if you are not agile enough to enjoy it? A tiny waist and slim thighs are wonderful but won't do you much good if you're too fatigued or sick to dance around in your skinny jeans. 

When health and wellness become the goal, factors such as weight loss and energy are unavoidable consequences. 

So, what are or aren't you feeding your body? 

Here are several essential elements that we need to make sure our bodies are getting:

   * the doses are daily, female-specific suggestions

- CALCIUM: Mineral forming the architecture of bones and teeth. 1,000mg.

        Foods: low-fat dairy products, almonds, kale, broccoli

        * for those of you taking Calcium supplements, be sure to pair it with Magnesium (500-800mg)

- VITAMIN D: cancer preventing hormone that helps your body absorb calcium; crucial for preventing osteoporosis. 400 IU.

        Foods: oily fish, dairy products, cereals, 10-15 minutes of sunshine

- FOLIC ACID: Folate is essential in the development of the central nervous system/DNA. 400 micrograms.

        Foods: spinach, asparagus, citrus fruits, fortified grains, beans, eggs 

- OMEGA 3's: Anti-inflammatory agent that decreases triglycerides (aka blood fats), boosts good hdl cholesterol, and decreases blood pressure-lowering the risk of cardiovascular disease.1.1g. 

        Foods: fish, fish-oil supplements 

- IRON: The mineral that helps the body's blood supply deliver oxygen to cells. 18mg. 

        Foods: red meat, fish, poultry, beans, spinach

- FIBER: Soluble fiber traps 'bad' cholesterol before it's absorbed by your intestines/Insoluble fiber sweeps through your system, cleaning out your digestive track. 30 grams. 

        Foods: oatmeal, whole-grains, fruits, vegetables, beans

- vitamins A, C, E, B6 and B12 are also crucial to a well-balanced diet. 

I'm challenging you to keep a food journal for the next week. Monitor calories in, calories burned, and the percentage of each of these nutrients. Are you getting enough of the good stuff? Are you substituting with too much salt and/or sugar? Caloriecount.com is a GREAT tool that will keep track of everything for you if you log your meals/exercises!! 

Drink lots of water, keep active, and give me a life update - what issue can I target next??

Happy New Year!!

NMC

Christmas: a call to action

Merry Christmas lovelies!! 

I hope you are lavished with blessings as we remember the true reason for celebration. 

Here's a beautiful reminder:

http://lists.proverbs31.org/lt/t_go.php?i=730&e=MjQ1NzMx&l=-http--www.proverbs31.org/