"Lay off me I'm Starving!" The Right Way To Eat

This makes me laugh every time!  And every time I have tried dieting, Chris Farley's "Lay off me I'm starving!" pops into my head when reaching for that sweet or salty treat.  I've heard so many women say how they practically starve themselves, and do not see any results.  When we do not eat that slows our metabolism down.  That means when we do eat, and think it's okay to binge because we missed that last meal, our metabolism is going to be slow.  Our bodies our going to store that food as fat to help sustain us when we skip that next meal.  Not good ladies! :(  There are so many different diets out there, and they typically do not provide the right balanced nutrition...It's all about lifestyle!  I'm not an expert, however, this is my advice based on my experience.

1.  Eat your fruits and veggies.  They are high in fiber, and will make you feel fuller longer.  They also provide essential vitamins and nutrients!

2.  Protein.  There are many health benefits of protein. Eating enough protein is essential to maintain a healthy body. If the body sustains an injury, such as a cut, protein helps with tissue repair. Along with carbohydrates, protein provides energy for the body which helps keep us from becoming fatigued. 
When we eat foods that contain protein, the body breaks it down into amino acids. These amino acids are necessary for building muscle and blood. There are 22 amino acids, which are divided into two categories, including essential amino acids and non-essential amino acids. The body can make some of the essential acids on it’s own, but certain amino acids must come from eating foods containing protein.
Proteins are considered incomplete or complete proteins. Complete proteins contain all the essential amino acids, while incomplete proteins don’t. Good sources of complete proteins come from animals. For instance, eggs, milk, chicken and fish all contain complete proteins. Healthy food choices for incomplete proteins include, nuts, such as almonds, beans and whole grains.

3.  Drink water.  There are so many benefits of drinking water.  It helps with digestion, headaches, productivity, and even weight loss!   ( Please refer to my November 3rd post "11 Health Benefits of Drinking Water".)

4.  Multivitamin.  My dear friend and I were just talking about what an amazing difference we feel when we are taking our vitamins! Here are some of the benefits of taking a multivitamin...They provide needed energy, combats daily stress, provides mental clarity, prevents vitamin deficiency, prevents cardiovascular disease, and cancer.  You can find a multivitamin at any grocery/health store. Not all multivitamins are created equally. You don’t necessarily have to purchase a name brand multivitamin, but you should consider the multivitamin ingredients. Read the label and see if it states that it contains Vitamin A, Vitamin C, Vitamin C, Vitamin D, Vitamin K, and folic acid. You should also see if it contains the Recommended Daily Allowance (RDA) of copper, zinc and iron. 

5.  Sleep.  This is the one thing I am really bad about...I need more sleep!!!  Sleep can help reduce stress, will make you more alert and boost your memory, may help prevent heart disease, or even cancer, and it might just help you loose weight!

6.  Exercise.  Exercise can helps combat and prevent heart disease, and other health conditions (diabetes, high blood pressure, colon cancer, etc.)  It helps build and maintain strong bones, muscles, and joints.  It improves your mood, and helps you maintain your weight.  Also, can you believe that it might actually be a lot of fun?!!

Please check back in the next day or so for a list of foods you MUST include on your grocery list! 

Merry Early Christmas!

 

Somebody has been a good girl this year!  My hubby surprised me today with this set up, and I couldn't be more thrilled!  This girl doesn't want jewelry...Gimme weights!!!  Shout out to my hubby...So grateful to be married to such a loving, supportive, and amazing guy!  Love him with all my heart!  Now enough with all the sappy love stuff...Let's get to the workout!!!

 

6 Rounds...

 

Sprint 200 meters

10 push ups

20 squats (with weights if you want)

30 sit ups

 

P.S.  I have been so busy with all the holiday hoopla...Will be better about posting!  TrainStrong

 

 

Top 11 Health Benefits of Drinking Water

Drinking a healthy amount of water is vital to your health. You can never imagine just by drinking a healthy amount of water, you gain tremendous health benefits, and sometimes you can even throw away your migraine medicine or pain killer.

You will be amazed of the benefits of drinking water as follow:

1.  Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. Plus, water has zero calories. 
2.  Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
3.  Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
4.  Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
5.  Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
6.  Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
7.  Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
8.  Less Likely to Get Sick and Feel Healthy: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system. 
9.  Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
10.  Good Mood: Your body feels very good and that’s why you feel happy.
11.  Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.

Cardio Circuit

Here is a fantastic cardio circuit!  I have used this on a couple of ladies I train, and they rocked it!  There are 3 sets of 4 exercises.  Do each exercise for 30 seconds, and rest for 30 seconds after each set.  See below...

 

          First Set

• Jumping jacks
• Squat jumps
• Mountain climbers
• Butt kicks

        (Rest 30 seconds.)

 

      Second Set

• High knees
• Plank jacks
• Crunches
• Speed skaters

        (Rest 30 seconds)

 

       Third Set

• Burpees
• Mountain climbers
• Squat jumps
• Wall sit

        (Rest 30 seconds)

 

Repeat circuit 3-4 times!

 

Remember, do each exercise for 30 seconds.  Push through the set of four moves...You'll have time to rest after each set.  Ready... Set... Go!!!!

From Natalie's Kitchen: Cauliflower Rice

 

Natalie debuted this scrumptious side dish at a family dinner a few weeks ago.  Needless to say, it was a hit!  My oldest daughter went back for seconds, thirds, even fourths!  So good, and so easy!  See recipe below, and enjoy!

 

INGREDIENTS

• 1 head cauliflower
• 2 tbsp olive oil
• Garlic powder
• Salt and pepper

INSTRUCTIONS

1. Chop cauliflower and pulse in a food processor until it’s reached a rice like consistency
2. Saute cauliflower in a pan with olive oil, garlic powder, salt and pepper to taste

Bye Bye Love Handles

This is a great circuit that targets all those trouble areas, inner thighs, triceps, and the dreaded love handles.  These are areas that tend to be more "jiggly" than others, and take a little more work to firm and tone.  I love this circuit!  It's challenging, and I am sore the next day!  (Being sore makes me happy...It's a sick addiction!)  :)  You want to repeat this circuit three times.  However, if you are just getting started feel free to modify!  For example, cut back on the reps.  Instead of doing 20 triceps dips, do 10-15, and so on.  Or you can go through the full circuit twice, and build up to doing it 3, or even 4 times! ( If you're feeling a little crazy!) You know what you're capable of...GREAT things!  Challenge yourself!  Push through those hard times...It will make you stronger, and will get easier as you progress!

Vegetable Saute

I made this for the first time today, and I must say it was oh.so.good!!!  I added approx. 1/2 cup of cooked quinoa for a little added protein.  The veggie saute would also make a great side dish for any dinner!  Recipe and nutrition facts below.

Vegetable Saute

Makes 6 servings

Ingredients

• 1 T. olive oil
• 2 cloves garlic, crushed
• 2 medium zucchini, cut in half, then into sticks
• 2 cups grape tomatoes, halved lengthwise
• 3 cups baby spinach
• 1 T. fresh lemon juice
• pinch of ground black pepper

Directions

1.  Heat the oil in a pan on medium-low heat.  Add the garlic and cook for 1 minute, stir in the zucchini and raise the heat to medium.

2.  Cook for 3-4 minutes, stir in the tomatoes, cook for another minute, then stir in the spinach.
Cook for another 3-4 minutes, then stir in the lemon juice and black pepper.

 

(Per serving)

 

Calories:  46

 

Protein:  2 grams

 

Carbs:  5 grams

 

Fat:  3 grams

 

 

*Recipe from "The Shredded Chef"*

Keep Going!

So many of us get discouraged and/or overwhelmed when we start a new exercise routine and diet, and do not see immediate results.  It's a process... DON'T GIVE UP!  I myself, have started working with an awesome trainer who pushes me to do things that I thought I could never do!  I started 5 weeks ago, and I'm seeing progress, and feeling the best I have in quite awhile!  I've always been active, and work out religiously, but it's always fun to step out of your comfort zone and try something new!   Mix up your routine, train hard, eat right, and if it gets hard remember to KEEP GOING!

From Natalie's Kitchen: Gluten Free Paleo Pumpkin Bread

So, my kids have been out of school this past week for fall break, and we have been having so much fun that I have been slacking in the blog dept.!  My sister and I took our kids on a fun little road trip to "Bearizona", which is located between Flagstaff and Williams.  We had such a fun time, and will most probably go again!  My sis made this yummy pumpkin bread for us to snack on along the way, and we had to share the recipe with you!  Enjoy!
                                                             

Ingredients: 5 farm-fresh eggs

1/2 C. coconut milk (full fat)
1 1/2 C. 100% pumpkin (not pumpkin pie filling…)
1 tsp. baking soda
1 tsp. pure vanilla
1/2 C. coconut flour, sifted with baking soda
1-2 TBSP raw or locally grown honey (optional)
1 TBSP cinnamon
1 tsp nutmeg
1 tsp ground cloves
1 tsp ginger powder
Your choice of chopped nuts – Walnuts are best…I put dark chocolate chips in my batch
Coconut oil or butter for greasing your loaf pan

Instructions: Preheat oven to 375 degrees. Mix all wet ingredients together in a large bowl. Sift in coconut flour, baking soda and spices. Blend together until completely combined and lump-free. Bake for in a greased loaf pan for 40 -45 minutes or until the bread if firm to touch. This recipe can be made into muffins, too.

Fresh from Natalie's Kitchen...Chicken and Peach Quesadillas!

 This is my beautiful sister, Natalie, with her awesome husband Danny.  My sister is amazing in the kitchen, and has tons of healthy recipes she will be sharing with us on a weekly basis! (I'm really excited about this, because her food is always delicious!)

 

Here is her first recipe...

 

Chicken and Peach Quesadillas

 

3 T. Coconut oil (separated)
1 large red bell pepper
1 large or 2 small peaches
1 package of grilled chicken strips
2 1/2 T. Honey (preferably raw honey)
1/2- 1 T. Cholula sauce(depends on your preference for spice)
Sea salt and pepper to taste

Directions-
1.Chop up bell pepper, peach, and chicken strips in to bite size pieces. Make sure you remove the skin off the peach.
2.Get out a large frying pan and pour 2 T. of coconut oil.
Place your chicken mix and sauté in oils for 5min.
3.Add honey and Cholula sauce in pan and mix well with chicken mix.
Sprinkle sea salt and pepper to your liking and mix in.
4.Let your chicken mix sauté for about 10 minute stir frequently.Turn down the heat and cover your frying pan with lid and let it simmer for 10 minutes or until bell pepper and peach is soft.
5.While your chicken mix is simmering take out another frying pan and pour 1 T. of coconut oil in pan. Make sure it's spread all over the pan. Place your tortilla in the pan and cook until it's a light brown. If you are doing a Gluten free diet you can find some yummy gluten free tortilla at Trader Joe's. If not use any kind of tortilla you prefer.
6.Place your chicken mix in the tortilla and fold over. Sprinkle Feta cheese inside. (optional) Enjoy!
Serves 2-3 people
Thanks Nat!  Can't wait to try this!!!

Just A Reminder...

 

 

Love this!  Eating right will have a HUGE impact on your fitness goals!  



Guilt-free Goodness

So, I'm sure many of you may have already tried this, or have seen this floating around on Pinterest.  However, I thought I would share these yummy, guilt-free dessert ideas!

 

Even though it's still 100 degrees in AZ, it's still fall, and I'm ready for some pumpkin!

 

Tonight I combined a spice cake mix with a can of pumpkin. 

(And in the background is a pic of my adorable son, who insists I keep his photo by the stove...That way I will "always think of him while I'm cooking.")  :)

 

 

Mix it up well.

 

 

Spray a little cooking spray on your pan/dish, and spread out your mixture.

Bake at 350 for approx. 25-30 minutes.

  

 

Sprinkle a little powdered sugar on top, and voila, you have a delicious fall treat! 

 

 

My family inhaled this cake!  I will definitely be making it again!  Here are a few other favorites of ours...

 

*Combine a yellow cake mix with a can of pumpkin.  Bake for approx. 25-30 minutes at 350.  (I made cupcakes, and let my kids and their friends decorate with some fun Halloween sprinkles.) *

 

*My personal fave is 1 box of Devil's Food cake mix, 1 cup of vanilla Chobani Greek yogurt, and 1 cup of water.  Mix, and bake at 350 approx. 25-30 minutes.  Serve with strawberries on top.  Mmmm, you will NOT be disappointed!*

ABSolutely Fun!

 

 

Need to mix up your ab routine?  Here's a fun little find that I came across on YouTube.  I do this routine 2-3 times back to back.  You will feel those abs working, but will be having so much fun you won't want to stop!  I'm going to get my ab work in right now! Enjoy!

Omelets On the Go!

Here is an easy protein/veggie packed recipe for gals on the go!

 

First, I chopped up red pepper, red onion, and a fresh green chili to give it a little kick!

 

Then I layered baby spinach, and the chopped veggies in a muffin tin.

 

*(Don't forget to use a little cooking spray to prevent sticking.)*

 

Shake up those eggs whites and pour approx. 1/4 cup over your veggies.  Add a little salt free Mrs. Dash to each mini-omelet.

 

Ready for the oven! Bake at 350 for 20-30 minutes.

 

Ooooo...Finished product! 

 

Mama was hungry, and ate one right away!  Delish!

 

Store the rest of your mini omelets in a Ziploc, and place in the fridge.  Now you have a breakfast ready to go on those crazy mornings! (Which is every morning for me!)

 

     

* Approx. 45 calories per omelet, and 5 grams of protein!  Have 2 or 3, or combine it with quick cooking oats, and a cup of berries for a delicious and nutritious breakfast. *

A New Fave...

So, I love Pinterest, and I love trying new recipes that I come across.  Here is my latest fave... BBQ Chicken Quinoa Salad!  This salad is packed with protein, and tons of flavor! I made this for dinner, and my kids loved it!  However, the hubby is still trying to adjust to the whole quinoa craze that is going on in our house, but eats it like a good hubby should!  I had enough leftover for lunch the next day, and it was still as delicious as the night before!  Excellent with chopped avocado on top!  See recipe below, and enjoy! * Note- I used chicken breasts instead of chicken thighs.* BBQ Chicken Quinoa Salad

#ratingval# from #reviews# reviews

Print

Recipe Type: Salad

Prep time: 5 mins

Cook time: 10 mins

Total time: 15 mins

Serves: 2-4

Ingredients

• 1 cup cooked quinoa
• 1/2 cup corn
• 1/2 cup black beans, rinsed and drained
• 1 cup shredded BBQ chicken
• 1 avocado, chopped
• 2 tbsp White Cheddar cheese, shredded
• 2-4 tbsp BBQ sauce
• 2 scallions, chopped
• cilantro for garnish

Instructions

1. In a large bowl, toss together the quinoa, corn, black beans, chicken and avocado. Season with salt and pepper
2. Transfer mixture onto a bowl and top with shredded cheese, BBQ sauce, scallions and cilantro.
3. Serve warm or at room temperature

Notes

*Note: this recipe calls for already cooked chicken so plan ahead! I prefer to cook my chicken in the crockpot, using 6 chicken thigh, 1 white onion sliced and 1/2 cup of BBQ sauce. I cook on low for about 6-7 hours and then shred and refrigerate for later.

Pump It!

I have been so blessed to have many requests for personal training that I have decided to postpone the group fitness classes.  I have a Tues./Thursday 6:00-6:30 am session, and a 9:45-10:15am session still available!  $80 per month for personal training ($10 per session), or for $50 each per month, have a friend join you!  Please call or text me for more details, 480-512-2746.