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

Monday, December 30, 2013

Lunches and Planning

One of the biggest keys to eating healthy is planning to eat healthy. when left in a situation of hunger, time, and motivation....it's easy to pick the quick, cheap, and easy route to satisfy your need for food. so you have to make a point to do some planning and preparing. it seriously only takes me 10 minutes max to prepare lunches. 10 minutes that could save me from choosing foods that can be more harmful than good.

before we got married, Logan was buying most of his lunches out during work. it was easier and what's better than chipotle almost every day of the week..... I was very determined to pack him lunches that were healthy, and ones that he would truly enjoy. (i am pretty lucky though, i married one of the least picky eaters)

So here is one of our lunches:
Mixed greens (the darker the better)
Chilled Beans (black beans and mukimame)
Onions and Feta Cheese
Organic Lunch Meat (NO Nitrates or Preservatives, and Farm Raised Animals)

Chilled: Quinoa, Asparagus, Brown Rice, Corn, etc. 

Add some homemade balsamic vinaigrette and your set! 
I also love packing cooked sweet potatoes...I bake them in foil while i pack lunches, and hang around before bed! My favorite is to top with Cajun seasoning...

I had been making Logan Turkey Sandwiches, but he eventually got tired of sandwiches and actually requested salads! but here's what I would use for those:

-Whole Wheat Bread (first ingredient should say "WHOLE" wheat or grain)
-Organic Turkey Lunch Meat (NO Nitrates or Preservatives, and Farm Raised)
(I use Kroger, Private Selection Organic)
-Vlasic Farmer's Garden Pickles (no added dyes)
-Sometimes Mayo and Franks Hot Sauce
-Mixed Greens
-Tomatoes and Onions 

A FEW More Lunch Ideas:
-Veggies and Hummus
-Apple and Peanut Butter
-Pretzels and Hummus
-Whole Wheat Pasta (marinara, pesto, etc)
-Orange, Grapes, Pears, Banana
-Chilled Pasta Salad

Start your New Year off right by making it a goal to pack your lunch 2 times/week, then build up from there!


Wednesday, December 11, 2013

CORE and More

Happy Hump Day!

As a trainer, it's easy to say that the "Core" is the focus for many men and women during workouts. And although we can't "spot" train one area of the body to specifically get rid of fat... I do think you should constantly work to engage your core during exercise. Our core is the center of our body, that aids in balance and strength in most daily activities. 

 I thought I'd put together a core workout that not only targets some of the main core muscles (abdominals and lower back), but also exercises that greatly utilize the core to keep your body stable (Burpees, Mountain Climbers, etc). These exercise are so key because they are quick, higher intensity exercises that utilize majority of muscles in your body, while burning a higher number of calories...


*Disclaimer: Although I am a ACSM-Health Fitness Specialist, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Monday, November 18, 2013

Toning and Cardio Workout!

Happy Monday! This weather seems unpredictable lately, so I thought I would share a great indoor workout!

All you need is a stop watch and a little space!
This is a quick workout that should get your heart rate going and muscles burning! :) Make sure to stretch out and cool down when finished.


*Disclaimer: Although I am a ACSM-Health Fitness Specialist, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Tuesday, November 12, 2013

Hearty Fall Vegetable Bean Soup

I got this recipe from my mother-in-law, and then tweaked it a little bit based off of what I had at home already!

1 Onion and 2 Cloves of Garlic
2 Sweet Potatoes
2 Carrots (or 6-8 baby carrots)
2 Stalks of Celery (I didn't have this for mine)
*Cut all of the above in 1" cubes
1 Cup of Corn
2 Cups Green Beans
4 Cups Vegetable Broth (low sodium)
2 Cans of Beans (Black Beans or Cannelini) (Drained & Rinsed)
1 Can Diced Tomatoes (i chose No Salt Added)
Optional: 2 Cups of Cooked Quinoa (I had some extra, so I threw it in)
1/2 tsp Black Pepper
1/8 tsp All Spice
1 tsp Paprika
1/2 tsp Crushed Red Pepper
1 Bay Leaf

*Cook over the stove or in a crock-pot until all vegetables are soft!
I love Kroger's new brand of "Private Selection," the cans are organic, low sodium, limited preservatives, and affordable! :D 

I LOVE the Sweet Potatoes in this :)
This is very filling, and packed with great ingredients. Many soups can be loaded with sodium, but I chose all Low Sodium, or No Salt Added options.


Sunday, November 10, 2013

Legs and Glutes Toning Workout!

Try out my workout if you want to feel your legs and butt burning!!
*Squat Jumps- modify by pushing up to your toes instead of jumping
*Wide Leg Mountain Climbers- feet touch to the outside of your hands
*180 Degree Jumps- jump back and forth moving 180 degrees


*Disclaimer: Although I am a ACSM-Health Fitness Specialist, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Quinoa Stuffed Bell Peppers

I've been wanting to making stuffed bell peppers for quite awhile, and today i finally got around to it!!

4 Bell Peppers (Red or Green)
1 Zucchini (1/2 inch cubes)
1/4 Cup Black Beans (rinsed and drained) 
3/4 Cup Quinoa
1 (14.5oz) can diced tomatoes, drained (reserve 1/2 cup juice)
1/4 Cup chopped fresh basil leaves
1/4 Cup Crumbled Feta
1 Garlic Clove, minced
1/4 Cup Chopped Onion

-Cook 3/4 cup of Quinoa while preparing the rest.
-Pre heat oven to 400 degrees F.
-Mix zucchini, diced tomatoes, feta, basil, black beans, onion, and salt ground pepper to taste.
-Stir in cooked quinoa, and 1/4-1/2 cup of extra tomato juice.

-Cut off the tops of the bell peppers, and lightly scoop out the inside.
-Fill with quinoa mixture.
-Add water to cover the base of the baking dish to steam bell peppers while baking.
-Place peppers in dish and cover with foil.
-Cook for 40 min. 
-Uncover foil, sprinkle with feta and cook for about 10 more min.
-Lightly Salt and Pepper to taste as needed.

Scoop, Cut, and ENJOY!

Tuesday, October 29, 2013

Every 39 seconds

Let me share a story....On August 9th, 2013 I was called and told that my grandma was in the emergency room. She had a heart attack. Right at that moment i thought...Grandma Bishop? no way, she is way to strong, she will be okay. Minutes passed, and i received updates, she was being transfered to a different hospital, but again i wasn't panicked because it was grandma. and if you knew her...you would understand..she was going to live to 100. She was young at heart, light-hearted, and spunky.
Well it wasn't shortly after she arrived at the hospital that she passed away, her heart wouldn't be able to make it, but the doctors had done everything they could. the sadness I felt was overwhelming, just as many feel when they lose someone they love. but what made it even harder was that it caught me so off guard. just as heart attacks usually do. the symptoms can be confusing, and often mistaken.

as i've reflected on this experience, i realized that i have been making a few mistakes as a health professional...
  • first, i have started to become so comfortable with the sickness in our country. and i simply expect it when i see someone overweight and unhealthy. 
  • second, when i hear of someone having high blood pressure or of dying from a heart attack, i have often thought, "well unfortunately it doesn't surprise me"
  • FRANKLY, I have become INSENSITIVE.
Every 39 seconds one American adult dies from a heart attack... by the time you have gotten to this sentence, 1 or 2 people have died. 

I realized on August 9th, for the first time that it's not just another person dying of heart disease, but it's a Mom, Dad, Grandma, Grandpa, Sister, Brother, and so on. There is too much pain and tragedy being felt every 39 seconds when the number one killer in our country can be PREVENTED.

So what can you do?
  1. DIET.... this can prevent or reduce disease. Heart disease, Type 2 Diabetes, Stroke, Some Cancers and many, many more. 
    1. EAT YOUR VEGGIES. I don't say this to be annoying, I don't eat a plant-based diet for no reason...it's because it can help prevent and even heal you. Fill your plates!
    2. EAT YOUR FRUITS. Packed with antioxidants (disease fighting!)
    3. WHOLE GRAINS. Try to cut out refined grain
    4. CUT OUT THE PROCESSED. We fill our diets with crud. ingredients that we can't even read or understand. chemicals that can harm you. The foods you eat affect your cells. Be Aware.
  2. EXERCISE....try to get up and move! Take baby steps towards exercise. you dont have to do it all at once.
    1. Start with walking an extra 10-15 minutes/day, then add on weekly
    2. Add in some strength training. Break it into 5 minute sections.
    3. Contact me for an exercise program based on your goals!
  3. STRESS.... take a few deep breaths.
    1. Be aware of your body and how you are feeling, step away from the moment for even 2 minutes and simply breath.
    2. Try Yoga, or simply stretching
    3. Work---Life balance
    4. Seek additional help if needed. don't be afraid to ask for it. we all struggle.
  4. KNOW YOUR NUMBERS...get your blood work checked by your doctor, yearly. and watch for signs and symptoms.
The reality is, our country is dying daily of painful, heart breaking diseases, that can be prevented. The unhealthy food is not worth the results.

Start making changes today. Start by adding 1 extra serving of vegetables and a fruit each week. Build up!
Eat to Live, Don't Live to Eat.
Eat to Live by: Dr. Joel Fuhrman

Prevent and Reverse Heart Disease by: Dr. Caldwell Esselstyn 

Wednesday, June 12, 2013

I love this handy little shopping guide! Throw it in your wallet :)

I can totally taste a difference between organic apples and conventional apples! Do a little test yourself....and you will see!


Thursday, June 6, 2013


Try out this workout from my 20-20-20 class I had tonight!

20 minutes of Kickboxing: to get your body warmed up and to get your heart pumping!
20 minutes of strength/bootcamp style: the strength is to help tone your muscles and give you the extra burn! 
20 minutes of core and yoga style stretching!

Please modify if you have any injuries, or feel any discomfort with the exercises. If you need longer rest periods, then take them! 

Ps. For anyone who read about the coconut oil deodorant I made...It holds up pretty well with exercise! (way better than Toms)


*Disclaimer: Although I am a ACSM-Health Fitness Specialist, you should consult a physician before starting any exercise program. If you choose to do any of the workouts featured on this website, you do so at your own risk.

Friday, May 31, 2013

Homemade Coconut Deodorant!

So today i was in the mood to make stuff...so i made my favorite fudge, and i tried out a baking soda-coconut oil deodorant that I found on pinterest!

I thought before posting that I would wait until the end of the day and see how the deodorant held out..........and well.... my pits smell great! (or i should say...they dont smell bad!)

I switched to natural deodorant a few years ago when I read some articles about how the aluminum in anti-perspirant could possibly be linked to Breast Cancer and Alzheimer's. I thought about it, and realized whether this is fact or not, it just doesnt seem natural to block your body from releasing through it's sweat glands. it's a natural process, and it serves a purpose. 

Now, my journey with natural deodorant hasn't always been pleasant. basically..i have been a little smelly some days. I have to admit, when I have felt desperate I grab someone's anti-perspirant and put some on.

This Coconut Deodorant is really great, and simple. It smells wonderful too! If I would have went all day with my Tom's deodorant I would have for sure needed to re-apply, and I would have come home and still been a little smelly. BUT today...NOTHING... and only applied Once! :)

The true test will come on work-out day!

1/4 C. Baking Soda
1/4 C. Corn Startch
5 Tablespoons (Liquid) Coconut Oil

Heat your coconut oil (I put in about 3Tb. of solid coconut)

Mix all ingredients together

I emptied my Tom's deodorant container, and poured in my Coconut Deodorant! 
*Place in the fridge/freezer to make solid
*It does not always require refrigeration, but should not be left in the heat for long.


Delicious Fudge!

Okay, so time to splurge. I saw this recipe posted by someone I know following a Paleo Diet, and I loved that the ingredients were simple, and well... natural. I decided to make it, and it. is. d.e.l.i.c.i.o.u.s.!!!

1/2 Cup All Natural Raw Almond Butter-Creamy 
1/2 Cup Pure Cocoa 
1/2 Cup Melted, Coconut Oil (Organic Virgin, Unrefined)
1/2 tsp. Vanilla
1/4 Cup Pure Honey 
Optional: 1/2 tsp. Cinnamon

Heat your coconut oil to a liquid, this does not take much heat

Mix all ingredients together with a hand mixer

I like using cupcake holders--1/4 cup each
-You could make smaller servings by pouring it all into a pan, and then cutting when solid.
*Cover, and place in fridge until solid (Freezer if you can hardly wait to try it!!)

Although, these do have natural ingredients, you should still pay attention to the number of servings you are having! Try to resist the urge to eat them all at once!! ;)