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

Sunday, November 18, 2012

Work Out of the Day!

Here is a super quick workout that shouldn't take more than 10 minutes, but will get your heart rate up!

My brother (14yrs) and i just tried this, and were both tired...clearly out of shape!

**Do each exercise for 20 seconds, rest for 10, then repeat for a total of 4 rounds. Do the same exercise 4 times, then move on to the next.

*Make sure to count, and try and do the same amount each time...

1. Squats

2. Burpees

3. Mountain Cimbers-Switch back and forth quickly

4. Push Ups
Full--modified---or wall!

okay. now go do it! 4 moves. 4 times each. 20 seconds on. 10 off.


Sunday, November 11, 2012

Food Matters

i just finished up watching an awesome documentary called Food Matters. it's great to be reminded how much i still have to learn!

i would highly recommend watching this--it's on Netflix!

here's the trailer:

it's only 80 minutes..trust me it's worth it!

"Good health makes a lot of sense, but it doesn't make a lot of dollars."-Dr. Andrew Saul

Friday, November 9, 2012

Gear Up For the Holidays!

Don't let the holidays set you back! So Remember...

1. Stay active...add in an extra day of activity

2. You're in control...watch your portion sizes! Don't eat till you can't breath!
                Use your hand to estimate portion sizes:
                1 fist = 1 cup
                The palm of your hand = 3 oz. of meat
                Tip of your Thumb = 1 TBSP
                Tip of your Index Finger = 1 TSP

3. PLAN ahead...if you are loading up for dinner, eat light and healthy earlier!

4. Hit up the Veggie and Fruit Platter! Get lots of Color on your Plate!!

5. Lastly, RELAX and ENJOY :) yourself!!

Monday, October 15, 2012

No-Bake Granola Bars

well i finally decided to start blogging again. 

today i made some yummy no-bake granola bars. 

Natures Path Organic Heritage Flakes, Kroger Whole Grain Oats, Simple Truth Blue Agave (5tsp), Pomegrante Craisins, Natural Peanut Butter, Bananas, Semi-Sweet Baking Chips, Cocoa Powder (3tsp)!
mash up the bananas
mix your wet ingredients (syrup, peanut butter, and cocoa powder)
 add oats, dried fruit, semi-sweet chips, and cereal (slightly crunched)
recipe said to serve in a cupcake pan, but i didn't have one so i just formed 9 bars (1/4 cup each)
 freeze for at least 60 minutes to harden!

1 serving:
-138 calories
-4 grams of fat
-3 grams protein

not too bad! you could always cut out some of the chocolate or cocoa!


Friday, May 4, 2012

10 minute total body workout!

10 Minutes is ALL you NEED!


I timed this out precisely, so I promise you will only spend 10 minutes!

Grab a kitchen timer or stop watch!

If you do not understand the exercise click on the word for a picture

2 minute warm up:
  • Side Reaches (20 sec.)
  • Knee Pulls (20 sec.)
  • Knee Pulls with Hop (20 sec.)
  • Jumping Jacks or Modified Jacks (30 sec.)
  • Shuffle Touch (30 sec.)
6 minute exercise: complete each exercise at your own pace, keeping good form
2 minute cool down/stretch:
  • Knee Pulls (20 sec.)
  • Low Front Kicks (20 sec.)
  • Side Reaches (20 sec.)
  • Quad Stretch (20 sec.-10/side)
  • Hamstring Stretch (20 sec.-10/side)
  • Deep Inhale-Forward Fold (20 sec.)
Video coming soon!


Saturday, February 18, 2012

Burgers and Fries!

No worries...you can still be healthy and have your 
Burger and Fries :)
-1 can black beans, drained & rinsed (I used dried beans that I pre-cooked)
-1/3 c. red onion, minced
-1/2 c. mushrooms, chopped
-1/2 c. oats, ground to coarse texture
-1/2 teaspoons salt
-2. teaspoons cumin
-1 T vegan Worcestershire Sauce (Optional, I did not use)
-1 1/2 minced garlic
-Alexia-Sweet Potato Fries
-Cajun Seasoning
-Mix in a large bowl and process your oats!
-Mix everything together
 -Pack some patties (a little extra water helps hold them together)
Make sure to use some Non-Stick Spray
(Medium Heat)

Sprinkle with Cajun Seasoning...of course :)
Whole Wheat Buns...Slice of Tomato...and yummy guacamole from Las Margaritas! 

I really enjoyed this meal. I think I've been missing the feel of eating a sandwich. This was definitely an enjoyable alternative. (my boyfriend and friends liked it as well)

Tips for next time:
-A little less Cumin (personal preference)
-Wouldn't mind some Cajun on the Burgers... :)
-Chop the mushrooms and peppers into smaller pieces (tend to make the patties fall apart more)

*Your patties may break apart some while cooking, but it was easy to reform on the bun!
*Sweet Potato Fries were delicious! (low sodium as well)


Sunday, February 5, 2012

Healthy Chipotle!

Who loves Chipotle?? :)
I Do!!
Here's my healthier version:
-Whole Grain Brown Rice
-Black Beans
-Half a lime

 -Start cooking your rice first, since it can take about 45 min depending on the amount you're making.

-Cut your fresh cilantro, and squeeze your lime!

 -I used canned beans, but bagged beans are an optio  
*I used 3 cans, rinsed and drained each (Rinsing your canned foods, removes about 41% of the Sodium!!)
Since the juice was drained, add a little water for heating
(Try using frozen corn over canned!)
*Add your lime juice and cilantro to the rice-to make it chipotle style*

Additional toppings:
*Hot Sauce
*Tortilla Shell
*Green Peppers in the corn (chipotle style)
*Jalapeno Peppers
*Guacamole-Recipe coming soon :)

Making your chipotle at home:
-Reduces sodium intake
-Reduces portion sizes
-Is Fun
-Leaves Left Overs! :)


Friday, January 6, 2012

Super Hero Food!

So I have fallen in love with a super hero. He has a lot of positive qualities that I think many would love. So let me just fill you in....

Anti-inflammatory-He's a healer..a big time healer...one that can reverse disease! (things like...arthritis & heart disease (#1 killer))...animal products have negative inflammatory effects.

Antioxidants-Why are these important? Penn State assistant professor of immunology and molecular toxicology says they have, “the ability to neutralize harmful molecules in our cells.”.....which in turns reduces things like Cancer and Alzheimer's Disease.

Weight loss- if you're eating plenty of him, and other healthful foods...he can definitely provide for weight loss goals----It wont take long to feel some of his effects....did I mention Fiber?? :)

Loaded with Nutrients- this list may take me awhile. 1 cup has over the daily value of Vitamins A, C, and K. substantial amounts of: well pretty much every vitamin and mineral + omega 3 and 6 fatty acids. I will spare the writing, but check out the nutritional analysis yourself here

Alright i'm being a chatty patty......I wont get anymore long-winded and just reveal the super hero........

K-A-L-E-!!!!!!! :)

I may get made fun of for eating my kale....but I'm proud to have him on my side....because with him..you WILL be stronger than those without!

P.s Just rip him up and eat him like salad, or make the veggie wrap I showed below, he can be sauteed or boiled too (although you will lose some of the water soluble vitamins)