"Let food be thy medicine, and medicine be thy food" -Hippocrates

Friday, December 30, 2011

Veggie Wrap

Salad Lunch Wrap!
-Tortilla Shell (Whole Wheat or Whole Grain)
-Veggies of your choice
-Hummus
 These shells are from Kroger
I chose KALE because...well it's amazing for you (packed full of fiber, calcium, antioxidants...a super food)
 
Cheery Tomatoes are the BEST!
 This Hummus is from Whole Foods and very tasty!
 Low in fat and sodium.
Personally I add lots of Hummus. Besides what is on the wrap I usually dip it too. It adds more flavor :)

This is a low-fat, filling meal.....that will also help jump-start your digestive track ;)

ENJOY :)

Tuesday, November 8, 2011

Day 2: Healthy Detox

Day 2 of Detox was supposed to only be fruit juice, so this is what I had:
 Acai Berry-this was my least favorite... But it is filled with antioxidants + no added sugar
Bolthouse "Green Goodness" = favorite. This is filed with tons of good stuff (greens + fruit)
"Lite Pom" was okay. It was 1/2 pomegranate juice & 1/2 water, so it tasted basically like it sounds...slightly watered down.

I drank all 3 of these completely + water throughout the day (about 4 full water bottles full)

*Bolthouse Farms juice will help to really fill you up because it is thicker. I EnJoYeD the feeling. I would also suggest the brand "Naked," especially if you can find them on sale at Kroger. 

Look for NO ADDED SUGAR. 
The point is to cleanse the system :)

ENJOY :)

Monday, November 7, 2011

Day 1: Healthy Detox!

With what started as a "short" trip to Barnes and Noble with my roommate...ended 3 hours later feeling prepared for a detox :)

I'd like to call this a healthy detox because it's filled with mostly fresh fruits and only lasts 2 days (I am not sure if I'd last much longer...)

 What I started with, but altered slightly
(Did not eat the cucumber, 1 of the apples, & 1 orange)
 
 Breakfast: Strawberries, bananas, blueberries
Snack: Strawberries & blueberries
Lunch: Orange & Apple
Rest of the day:
-Pear
-Raisins
-Kiwi
-Lemon Water
-Strawberries & blueberries
-Banana
(Key: Eat only when hungry, about every 1/2 hr-1hr)
*Plus Lots of WATER

Dinner: Spaghetti Squash, diced tomatoes, little marina 
(if you want to strictly follow this detox I would not eat spaghetti squash, and instead stick with fruit. The squash is starchy, which slightly slow the digestion.)

*Key point is to keep the digestion quickly going to cleanse the liver, colon, and small intestine. Fruit breaks down the quickest.

*This has not been terrible, although I admit I have complained. You start to crave, but then have to put it back into perspective. It's only 2 days :)

ANY QUESTIONS JUST COMMENT OR ASK ME :)

ENJOY :)

Friday, November 4, 2011

Low Calorie-Spaghetti Squash!

Spaghetti Squash:
1. Buy a decent sized spaghetti squash-it will say this on the label (we got this one from the pumpkin patch)
*Pre-Heat oven at 350 degrees*
2. Cut the squash in half (you will need some muscles for this) if it helps you can heat it in the oven for just a little bit, take it out, and then cut.
3. Once cut, scrape out the pulp in the middle (click on "pulp" to see what it looks like)
4. Place 2 halves on a cookie/baking sheet
5. Cook 30-50 minutes depending on the size (check occasionally, should be able to stick fork through the back, or flip and look at the middle)
6. Flip the halves over (allow to cool enough to touch), take a fork and pull the stringy squashy off and place in a medium sized bowl. It comes off sooo easily
 
 7. Clean out both halves
8. And you have spaghetti like noodles made of squash, which hardly taste :)
 
9. Now the flavoring is up to you. I like marinara sauce with veggies :) ( I did not add any this time, but if I would have...I would cut up mushrooms, carrots,  zucchini, etc.)...OH and don't forget to heat up your sauce to pour over it :)
10. I LOVE this sauce, minus the sodium >:( 
11. YUMMM (everyone in my family enjoyed it, even the younger ones)

Calorie Differences: 1 cup cooked
Enriched Pasta: 221 calories
Whole-Wheat Pasta: 174 calories
Spaghetti Squash: 42 calories

-So if you are looking for a light meal, this would be your choice :) not quite as high in protein, but I am sure you make up for that throughout the day.

-All you really need is a Spaghetti Squash and some Marinara sauce and you are good to go :) Try this recipe out to mix up your pasta routine, and get some extra veggies into your diet, super light on calories :)

ENJOY :)

Thursday, October 27, 2011

WATCH-Forks Over Knives!!

Forks Over Knives
Watch this clip...it's only 2 minutes:
And if you liked that....here's the 2nd trailer :)


EAT TO LIVE....DON'T LIVE TO EAT :)

I believe you can watch this on Netflix

P.S. I am going to hear Dr. Esselstyn speak this Sunday at my community rec center...I CANNOT wait. I will fill everyone in after :) (BTW he's the heart surgeon at the Cleveland Clinic that speaks during this film)

Tuesday, October 18, 2011

Love URself-Care for UR Heart

"According to the American Heart Association, nearly 871,000 Americans died of Cardiovascular Disease (CVD) in 2004--a number that represents 36% of all deaths during that year...Overall, $300 B-I-L-L-I-O-N is spent on CVD-related healthcare expenses, medications, and lost work time."
-Exercise For Special Populations, By: Peggie Williamson


*After recently reading this in my textbook, I can't say that I wasn't shocked seeing these statistics even though I am well aware of this issue.


*It is sad to me that nearly 36% of the population is dying from a disease that can so easily be prevented. Unfortunately, what I have been challenged with is that what I see as easy is a struggle for so many. I guess this is where education, understanding, and challenging others comes into play :)


{So that's a small little blurb...I don't want to write a book, which can happen before i know it haha...}


Here are MY thoughts:
-Heart disease develops OVERTIME. So DONT think that what you are eating now and filling your body with will not effect you in the future...because those steaks and hamburgers may taste splendid...but they add up and are slowly clogging those precious arteries supplying blood to your heart...which in case you didn't know..keeps you alive ;)
-Try increasing Vegetables and Fruits in your diet by just adding 1 of each to your diet each week until you reach at least 5 of each. 
       *When you buy it...prepare it if you can...the more you let it sit in the fridge or on the counter, the longer you will avoid it. As soon as you get home wash it, cut it up, and place it in a baggy so you can grab it quickly.

-Reduce SODIUM..try to buy reduced sodium products...start to decrease the amount you add to your foods little by little. our country LOVES sodium...so the change will be gradual, but eventually those taste buds will adjust and those salty foods will soon be too salty for you :)

-Get M-O-V-I-N-G...
      *find the furthest spot in the lot, rather than the closet to get a few extra steps in. 
      *take the stairs
      *add a family walk twice a week
      *go for a bike ride and look at the pretty leaves before they all fall
      *25 jumping jacks when you wake up each morning
      *use commercial breaks as exercise breaks..before you know if you've done 5 sets of exercises (check out my circuits for examples)

Final note: 
YOU ARE WORTH IT. 
Take CaRe of YoUrSeLf. 
Little Steps will lead to BIG ImProVements :)


Monday, October 17, 2011

PumPkin Seeeds :)

So after a fun day finding just the right pumpkins...


We were ready to carve :)

gotta get all those lovely seeds out


The cleaning part took a little while, but I think this was one of the best ways. I turned on the hot water and it really helped all of the pulp slide out...just need a little patience.
Layer a pan w/non stick foil. Then, pour on enough Olive Oil to mix over all of the seeds, doesn't take much. Sprinkle the seasoning of choice. I chose cajun :) 

Bake in the oven around 250 degrees, for an hour or so... stirring about every 15 minutes

Take them out once they're golden brown & crunchy

Store in a container (room temp. or fridge to last longer)

1 cup of roasted pumpkin seeds (w/out seasoning):
*11.9 g protein
*5,600 mg Omega-6 
(This is an essential fatty acid, which is basically a healthier fat our body needs...4000-6000 mg/day)
*50 mg Omega-3 
(about 650 recommended/day)
*168 mg Magnesium


ENJOY :)



Tuesday, October 11, 2011

A Fun Fall Treat :)

Hot Apple Cider :)






Ingredients:
A jug of pasteurized Apple Cider
An Apple or so
Cinnamon 

Heat Apple Cider on the stove while adding diced apples and cinnamon. Serve in a nice big mug :) 

This is a nice healthy treat that is sweet, but without all of the added sugar...yumm :)

Wednesday, October 5, 2011

Thursday, September 29, 2011

Lunges of All kinds!

In one of my classes we started to talk about various exercises, and one that we came to were lunges. Then, I realized just how many ways that you can complete lunges that can be really beneficial

First off, lunges are great because they really do not require any extra equipment, so if you do not have anything at home....then there is no need to worry.

Here are the different styles:
*BEFORE YOU START....make sure that whenever you lunge that you do not allow your knee to go past your front toes. Going past your toes puts a large amount of stress on your knee joint (patellar tendon in particular).
*Make sure knee does not touch the floor--this allows for rest, which starts a new contraction.

*Click on the Lunge to view a picture*

   A. Alternating-staying in place,step out to the front with your Right leg, come back together, then step out with the left. (1st try without weight, add hand weights if you have any, or just increase #) 5/leg-2x, 8/leg-2x, so on.
   B. Walking- same as alternating, but with walking
   C. One-sided-stationary lunges, step forward with your Right foot, lunge down...and come directly up without stepping your feet back together. Complete your desired # on the Right side, step together, and repeat on Left side.
2. Reverse Lunge-these can be completed in all forms that were mentioned with the forward lunge...just step backwards into the lunge instead of forward.
3. Side Lunge- You can leave your toe facing forward or out to the side. Make sure your knee does not push over your toes.
4. Clock Lunges- Combine forward, side, and reverse. 12 o'clock (Forward), 3 o'clock (Side), 6 o'clock (Reverse), and so on. Go Clockwise and Counterclockwise, switch the leading leg.
5. Add Weights for difficulty
6. Step Lunges- Place one foot up on a step in front of your or behind. Make sure your knee doesn't touch the ground. This adds range of motion. Can be completed alternating, or sticking to one side then repeating on the opposite.

This should be enough for now..
Throw 2 sets of these into your day at random spots. (walking around your house, in the bathroom stall, doing laundry, making dinner, etc.)

Thursday, September 22, 2011

Real Fruit Oatmeal

Usually when you think of fruit oatmeal...it's the pre-packaged kind. Here is a healthier, more natural version.


First heat the oatmeal for only about half the time you normally would. Then add your fresh fruit.


The last picture was just a pretty version...you have to mix it together before you put it back in the microwave (see the little bit of liquid still in the oatmeal)


I just get Kroger brand, regular oatmeal. Nothing added.


Your fruit will be softer and sweeter. For extra taste, and protein you can add some peanut butter.

Delicious, healthy breakfast 
(Now, this is heart healthy)

What I used:
1/2 cup of dried oatmeal
1 cup of water
sliced organic strawberries
sliced organic bananas

Wednesday, September 21, 2011

Fill Yourself with AnTiOxidAnTs

Today I had a smaller plateful of strawberries and raspberries, so I thought i'd blog about them. I love berries in general because they are sweet, have a sugary taste, but still make me feel good.
Much research has proven that fresh fruits, vegetables, legumes (beans and peas), and grains have high amounts of those powerful, disease preventing antioxidants (also called...phytochemicals, flavonoids, carotenoids, etc.) Diseases like...heart disease, certain cancers, type 2 diabetes, ya know, those preventable ones.

Try adding one serving of these a day into your routine. P.s.. they're going out of season, so don't wait:) 

Sunday, September 18, 2011

A Healthy Snack

So my last blog post became extra long..really fast, so I thought I'd make this post simple.

simple, tasty, healthy snack:)



Organic Carrots
Cherry Tomatoes
Sabra Roasted Red Pepper Hummus 
(I like to scoop the extra red peppers out in the middle b/c they can get soggy fast)

Eat this as a small snack in between meals. You can get the Hummus from Kroger. Just dip the carrots and tomatoes in the Hummus :)

Saturday, September 17, 2011

I know, I know...

Okay, so I know that exercising can be challenging in many ways...
     1. Finding the MOTIVATION...yes it sounds great, but I'd rather finish this show...creep on facebook...clean...and the list goes on. There's always something better or more important to do.
     2. TIME- "I don't have time to spend 30 minutes...or an hour of my day exercising.."
     3. $$- I can't afford a gym membership...don't really need to explain this one
     4. SORE- exercising can make you sore for a few days after certain workouts...or if you do cardio it can be really challenging to even think about running

So I am sure that I could continue with this list for quite a while and if I asked around I am sure that others have come up with even more creative excuses... but this is my response..

      1. ACCOUNTABILITY- it may not be easy to motivate yourself...and it's pretty easy to talk yourself out of something that you are not 100% for, so that's why you need someone to hold you accountable. Even if you are not meeting up with someone to exercise you can still give them a call on the phone..or send a text. Set individual goals...and when you set goals make them realistic...lets face it no one likes to fail at something, so make them attainable. (we're not on the biggest loser...and frankly it's not healthy to lose 8-10 pounds in one week) 
          Ex: "this week I want to exercise for 15 minutes 5 days of the week..." Maybe this doesn't seem like much, but was it more than what you were doing before? You can always build :)
       2. TIME- Okay, so this is a big one for me. Here's my little rant. How many lives do you have to live...ONE that's it. and it goes by fast. Why say that you don't have time for YOURSELF. If you don't have your health...then you don't have a whole lot...cuz you are probably not that happy. I'm not saying you have to give an hour everyday. Try 10 min or 15 min in different spots of the day...at least it's something!
       3. $$- you can exercise at home :)
       4. SORE- well I don't have a whole lot for this one besides that your mind may be hating you, but your body loves you. You are only making yourself stronger (unless you are overdoing it)

Friday, September 16, 2011

Do anti-perspirant deodorants cause breast cancer?

So I have heard that there may be a possible link between anti-perspirants (aluminum) and the formation of breast cancer. I guess the thought does seem fairly possible, and it also made me think that wearing anti-perspirant deodorant isn't exactly natural. Our bodies were made to cool ourselves through perspiration, so blocking our sweat glands with aluminum just doesn't seem very helpful.


This is the deodorant that I have begun using and I really like it. I mean I must admit, I am sweatier than I was with my old, regular deodorant, but I feel healthier when I use it. Also, there were times when I would accidently cut myself shaving or even just have razor burn and regular deodorant would aggravate the situation more....but with this deodorant I never have any problems. On occasion I have to re-apply during the day if I am extra sweaty because I start to have a little smell, but it's not too bad. Besides, no one is ever close enough to my armpits to smell me :)

Thursday, September 15, 2011

Mukimame Yumm

So one thing that I have found challenging while eating healthier and not eating meat, is explaining to others that it is possible to consume enough protein without eating animal products. My roommate was eating a bowl of Mukimame (aka unshelled edamame or green soy beans) and said that they were really high in protein, so I thought I'd try some...


-Bowl a pot of water about 1/2 depending on amount 
-Add beans, corn, and other veggies that you need cooked
-Mine take about 7-10 minutes...I test occasionally for softness
12 Grams of PROTEIN and 6 Grams of Fiber :) in 1/2 cup

What I made:

1/2 cup green soy beans
1/3 cup corn
1/4 cup Quinoa (keen-wa)
dash of Cajun Seasoning for extra flavor

Salad:
Mixed Italian Greens
Yellow Pepper
Sliced Cherry Tomatoes
2 Mushrooms
Carrots
Balsamic

Total Protein: 18 grams (just including quinoa and mukimame)

I am not a huge beaning tasting person...that sounds a little odd...but these soy beans really do not have a strong taste at all, especially mixed in with corn and Cajun Seasoning.

This was really quick to prepare, and did not make me feel too full....better watch out for the fiber in all this though :)

Additional uses for mukimame:
-Chilled and added to salads
-Added to Soups
-Quick Snack
-Homemade Hummus

Mukimame is hearty, and a great source of protein and fiber!