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You can even eat healthy living in a hotel :) wild caught sockeye salmon and veggies. Doesn't even include the shrimp we started off with!

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if you are looking for a chocolate fix or want to give the kiddies something healthy, here it is! My fudgeballs, and I think Indie is confused cuz she doesn't get in trouble when she sneaks one and hides under the table! Medjool dates, walnuts, cocoa powder and a little vanilla...taste decadent.

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Eating and kids

Have you ever sat down to eat with a salad while you fed your kids pizza, canned foods, or a box of mac and cheese? I feel that I hear a lot of people complain that their children don't eat healthy. I hear them say "oh, he/she doesn't like that". I also see, and have been guilty myself of feeding them something they would rather have, than what is a healthy choice for them. Everyone tells me I am fortunate because my kids aren't picky, of course they would rather eat fruit loops or things in boxes with spongebob or smiling cheesy noodles, but they don't have a choice 98% of the time. Our house rule is that everyone eats what mom or dad has made, no exceptions. They will not starve overnight and I know they like at least one thing we've made. If you mention they don't like something they will start to believe it without even trying it! Just like the rule when they first started eating, it will take them more than one exposure to accept a new food. Just stick with it!!

If you do this for your family more than 1 or 2 meals a week, we need to have a little one on one. The truth is it will get a little harder, before it gets easy, but it needs to be done! You need to begin, even if slowly, to give your kids whole, natural foods. Americans are feeding their children a TON of extra sugar, sodium, and fat. Our kids as young as 3 are becoming overweight and being diagnosed with health complications like high blood pressure and cholesterol that were only seen in adults a decade ago.

Have you seen the packs of Naan bread in the grocery store? We use that to make our own healthy choices on our homemade pizza night! Here is a fun, healthy recipe for your family to try as an alternate to high calorie takeout pizza.

1 naan (is about 190-240 cal depending on brand)
Add sauce and your favorite toppings. Using turkey sausage and turkey pepperoni and low fat cheese will decrease the calories.
Bake @400 about 10min.

Eat half with a side of veggies or a salad for a healthier option. Depending on the toppings, you could eat the whole thing without the guilt of delivery.

Our version was homemade pesto as the sauce, garlic grilled shrimp, thin slices of tomatoes, and low fat fresh and shredded mozzarella. And YES, my kids loved it, Wilson even ate 1/2 of mine!

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Checking my new capabilities of mobile blogging. Such a frustrating learning process!

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Brown rice made easy

I have been passing around my easy way to make brown rice to family and clients for a while and it is the one thing my dad calls ME about. It has made converters of the clients that swear they hate brown rice. I think making it this way makes it a little less course. You can also soak the rice for about 6 hours, but not longer than overnight, to help make it "softer".

Here is an easy way to make some delicious brown rice with LITTLE effort.

1 cup brown rice
1 3/4 cup HOT water- when I boil water to add bouillon I start with closer to 2 cups
Put in a casserole dish, cover, and bake for 50-60 minutes at 350*

Make it with 1/2 broth for a fuller flavor. I like using the brand better than bouillon. It comes in a small jar as a paste that dissolves in hot water. No MSG and makes about 10 qts.
Make a double batch and use for lunches or future meals, like a quick stir-fry. It makes a great cold salad as well (recipe another day).

I have added sautéed mushrooms, scallions, peppers, you name it. Make it your own.

We eat it for breakfast with cinnamon and milk (don't do this if you have added broth!)

I hope you enjoy it and add it to your healthy lifestyle!

Tonight we are making easy homemade pizza...comeback tomorrow!

Back on Track

Well I am back and plan on staying : ) I am in a friendly competition with my brother and I plan on winning!!!
Not sure if it is symbolic or just sad that it is almost a year to the day that I have finally decided to get this thing going!! I will try my hardest to stay focused and give you the best blog I can.  That may be a little joke for those of you that know me : ), and I do have 3 kids to take care of so all I can do is promise my best...
I have done this process before so I know what to expect: A lot of hard work and patience with a great reward!  Keeping an eye on the prize is difficult so let's keep the next few months positive and kick ass!

I would also LOVE some feedback and ideas. This is as much for others as it is to keep me on track. I will be doing a 12 week challenge Ending July 1st, please join in!

I love to revamp recipes into healthy, clean creations as well as find other great recipes others have already done. So any ideas will be welcomed. I will also try to post our workouts and give you challenges along the way. If you want anything let me know!!!

So I attempted to start yesterday and made a great stride forward. Nothing special.
We walked (with hills and a double stroller) and did some interval training at the PFT stations on base. Food was simple.
yogurt with cheerios
Salad with quinoa
beer butt chicken with sweet potatoes and zucchini
I did have a couple summer shandy's... it was hard to turn down in 75 degree weather hanging around the grill!

Here we go....
First challenge: How many push-ups can you do until failure (no resting)??
I did 7 regular and 22 modified (on knees) yesterday

Feds pitch revamped school lunches to students | Minnesota Public Radio NewsQ

Feds pitch revamped school lunches to students | Minnesota Public Radio NewsQ

'what makes this crazy is that they actually ask the kids! When did we allow our kids to make these big decisions? Of course they will pick pizza, burgers or cheetos, but they shouldn't be given the choice during lunch. What happened to the saying our parents used quite often "Don't eat that junk or you will ruin your dinner!"

If they are not hungry enough to eat a healthy lunch (or an apple) they aren't hungry!

And the poor girl who just NEEDS a snack sometimes, give fruits and veggies and dip for snack options...who made the rule that your snack has to come in a bag?

The pics of the ladies in MSP packaging sloppy joes for school is disgusting and wasteful. How many of those little trays get used in a day in the city of MSP?

My recipe : )

http://www.jillianmichaels.com/members/blogs/jillian/check-it-out--get-the-winning-comfort-food-makeove.aspx


Hey all.  My recipe was chosen as the best comfort food makeover by Jillian Michael's and her staff of the website : )  I wanted to share
I do use dehydrated shrooms to soak up some water from the veggies and add a couple TBL of whole grain flour in the cheese mixture...even if it's watery it's YUMMY!

In case the link takes you to the log-n page...here is her entry!

CHECK IT OUT – GET THE WINNING COMFORT FOOD MAKEOVER RECIPE

Hey everybody, it’s Friday again and you know what that means — a new recipe for you to try! This week’s winning recipe is from Tara, aka indie,who wins bragging rights and a $100 American Express gift card! Lasagna is a classic comfort food and indie decided to make to make it healthier…here is her take on the classic recipe.

Lasagna

One of my husband's favorite recipes was his mother's lasagna, so I decided to attempt to master it so he would come along for the ride.

Ingredients
1 lb ground turkey, 8% fat
1 small carrot, diced
1/2 onion, diced
1 red pepper, diced
3 Tbsp. water
2 garlic cloves, minced
15 ounces low-sodium, organic zesty tomato sauce
oregano and parsley to taste ( I use fresh when I can)
2 cups low-fat cottage cheese (plus one cheese cloth)
3/4 cup shredded low-moisture mozzarella cheese, 50% less fat plus 1/4 cup for top
1/2 cup Parmesan cheese, grated
1 - 1 1/2 cups fresh mushrooms, sliced
2 large zucchini (ends removed and thinly sliced lengthwise — use these as noodles)
2 cups fresh spinach

Preparation

Preheat oven to 350 degrees.

Add diced carrot and 3 tablespoons water to a sauté pan and cook over medium heat, about 3 min. Add onion, red pepper and a couple tablespoons of water if needed and cook for 3-5 additional minutes. Add turkey and cook until brown. Add garlic and seasonings as meat is getting done. Drain or squeeze out any excess fat.

Place cottage cheese in cheese cloth and squeeze out excess liquid. Add to a bowl with mozzarella and parmesan. Mix well.

Place fresh mushrooms on bottom of a sprayed 9x13 pan with 1/2 of the tomato sauce and 1/3 meat (you can now mix the remainder of sauce into meat). Layer zucchini as you would lasagna noodles followed by 1/2 of the cheese mixture and 1 cup spinach leaves. Repeat the zucchini, sauce/meat, cheese, spinach layers and end with zucchini and sauce (or just sauce if there is limited room.) Add the reserved 1/4 cup mozzarella cheese to top, cover and cook for 30 minutes. Uncover and allow to cook for an additional 15 minutes or until it’s heated all the way through and zucchini is tender. Let sit 15 minutes before serving.

Makes 6 servings

Nutritional Information per serving
320 calories
35 g protein
21 g carbs
4 g fiber
11.5 g fat
5 g sat fat
76 mg cholesterol
550 mg sodium

---

Thanks for this much healthier version of lasagna, indie! Do you also have a healthy spin on a delicious Italian dish? You’re in luck. Next week I'm calling for your healthy Italian recipes. Ciao my lovelies!

xo,
j

Published: Friday, March 05, 2010

Simple

At class today I was hit with the realization that there is just too much information from too many outlets.  I have a client, actually many clients, that have a big case of "I know it's my food that is making fat, but do I do and eat?" They struggle with the realization that eating right and exercise is extremely hard work and wish for that easy pill or lipo to make it all easy.  If  it's easy you should probably stay away!

I am a big fan of Michael Pollan and his food beliefs, but also have the "sheeple"(as Kelley calls it) instinct to follow what mainstream seems to be doing.  Our household goes back and forth just like everyone else in what we are doing on a daily basis.  It seems so easy for some people to just make up their mind and do it without second guessing or looking back.
What makes it so difficult for all us "sheeple" anyway?  I know it is easy to heat up a boxed meal or pick one up on your way home, but give it up and put a little effort into it, you may be amazed at how good a meal is when you put some work into it.  We have so many choices and so many people telling us the choices we should make it's hard to just step back and make a choice on our own.  Advertising and labeling are just a few ways they bombard us with thoughts and promises on healthy packaged food.  Have you noticed there are no labels screaming at you in the produce section? We KNOW they are healthy, but yet we would rather eat the shit that tastes that crack in hopes we get our Omega-3's in to help us concentrate at work and school.  Funny thing with those Omegas in processed foods you are probably getting a dose of HFCS followed by a shot of red, yellow, and blue to make it look pretty.
Next time you are at the grocery store stay on the perimeter and if it has a label ask your self "Is this real food, or food parts pressed together to make it look like the meatloaf/cookies our grandma made?"  It is as simple as that....
Get back to simple food.
 Foods that are engineered to sell you on there added nutrients is really not about your health, it is about their pocketbooks.  It may be as simple as a food addiction and ridding yourself of the food toxins that come along with those added nutrients.  If it is a man made food you should probably steer clear.

What is the best way and how do we know that it is the best way?...come back : )

Watch this Video!

http://www.ted.com/talks/jamie_oliver.html


Please take time to watch this video.  It really will change a fraction of your thought process.  Just remember that you have control of what your family and your children eat.  They do not make the money and they will not starve. Take Control.

Back on Track!

Welcome to 2010!  I am back on track.  Kids are back in school, healthy food is back on our plates full time and exercise is the priority!  I am sharing this article about SUGAR!  It is imperative that you take this with a grain of salt and I still wouldn't recomment the alternatives for most of the choices, because it is still somewhat of a junky choice, but if you are out and about and would like something or you know you will be having your "cheat" snack it would absolutely be better to make a better choice of the two evils : 0 )

If you are like me and sugar is your down fall, be aware that there is a lot of added sugar in almost EVERYTHING we eat.  There is a heaping tsp of sugar for every 7g. on the food label.  Next, read the ingredient list and see what kind of sugar is in the product.  The ingredient list is in order of how much of each ingredient.  If water is the number 1 ingredient, it is mostly made of water, etc...

your best choices for sugar is those made of natural sugars of course.  Fresh fruit etc...

http://health.yahoo.com/experts/eatthis/42403/11-foods-your-dentist-wouldnt-touch/

Finding Balance

As I sit hear contemplating eating a Christmas cookie sent by dear old Grandma, I decided this entry should discuss finding balance in your life (especially during the holidays).  We easily find balance in many parts of our lives, but when it comes to food and nutrition we fall short.  We are bombarded by advertisements, products that promise added fiber or Omega's (when fruit and veggies will do), and the fast convenient lifestyle of "nourishment".  We have to sit down and and ask ourselves if we are balanced.  Finding balance nutritionally will help us find our balance on many levels.

I had caught the end of the biggest loser" "Where are they Now" and the 1st year winner had gained nearly all of his weight back.  Bob showed up to set him straight and he stressed finding what works for you and finding your balance.  If the extreme doesn't work for you and the not caring obviously puts the weight back on you need to find the balance for a healthy lifestyle.  It may take a little longer, you may have to be more patient, but it WILL work if you let it!

That may be what you have to do during the holidays as well.  Find balance.  A cookie here and there will be fine, NO GUILT attached.  Enjoy what you are eating and be conscious of every bite.  Don't walk around grabbing a cookie off the tray every time you pass... you are sure to eat 5 and not enjoy a single one!
Think about all the progress you have made and don't ruin it with one lousy unbalanced week!

Keeping Stress at Bay

Stress is a big factor during the holidays and it causes us to lose sleep, eat more and eat more often, as well as increase any habitual coping methods we may have (drinking, smoking etc...).  Don't get me wrong, there is nothing like enjoying a glass of wine after a long day of putting up lights or getting your shopping done, but please be conscious of WHAT you are doing and check in with your mind and body along the way.  Ask yourself how your feeling.  Are you really hungry or eating because you "want" what is front of you?

Take these steps to help keep your stress in check and your metabolism working for you:

1. See above : )

2.  Get enough sleep!  shoot for getting to bed at your regular time and try to get 7 or more hours of rest. 

3.  Exercise!!!  Exercise will rejuvinate you, help you sleep better and balance out those stress hormones to help get you through your day.  You may be off your eating plan here and there, but DO NOT sacrifice your exercise routine.

4.  Try to stick to that 90% rule of eating right.  Splurge in moderation, but eat a salad or your same  nutritious meals around your holiday snacking.  Sugar is proven to mess up our sleep patterns, metabolism and immune system.  

5.  Take a time out!  We put our kids in a time out to remove them from an excitable situation, why don't we do that for ourselves?  When you are tempted with anything (shopping, food, drinks etc...) give your self a time out!  Go for a walk, meditate, sit and read a book...activate your mind in a different way and relax.

Interval training...

Here is a method you can read up on, and incorporate it into your workout.  I truly believe interval training is one of the best things you can do to burn fat and transform your body.  You can do it with weight training, cardio, or a mix of the two.  This is another spin on it and/or to ramp up your current workout...and we will be attempting it in class to change it up.  Enjoy.

Please ADD it to your workout...don't just work out for 4 minutes and go home : )

Get back to it!

One holiday down a couple to go.  Turkey in itself is healthy (unless you fried it) so keep adding it to your salads or wraps.  I know it is hard to get back to a healthy diet, but do it as soon as possible.   The average person puts on 5lbs over the holidays and most keep it on! 

 The added buzz  and go-go-go for the next 30 days keeps most of us grabbing unhealthy options while we are out or taking a short cut for dinner when we are exhausted by the end of the day.  Eating healthy will HELP you cope with the stresses of the holiday season, as well as keeping you healthy and your immune system up when you most need it.  Stress on your body and mind usually puts a stop to weight loss so adding unhealthy eating ot that mix will not only halt your weight loss success, you may add those 5lbs on.

Wake up tomorrow, look in the mirror, and COMMIT to yourself again!  You are worth it and you will feel better for doing it as soon as you can.  Don't worry, you will have another holiday just around the corner to splurge on.  

Please make sure you are sticking to your exercise routine through this holiday season.  Exercise will also help tremendously with stress and keeping your weight maintained.  If you haven't tried Yoga take a class or two during this stressful season, you will love it!

You are your own success story!

Thanksgiving meal challenge

For your Thanksgiving meal try to make a healthy side dish.  Some Ideas:

A green bean casserole (using fresh beans) substituted with a light lemon-garlic sauce instead of that added fatty soup.
       A thinly sliced shallot heated in a little EVOO, add a cup of sliced chesntuts or your favorite nut and about 4 cloves garlic cook a minute.  Add 1/3 c. broth cook until reduced by half.  Add beans cook about 2 minutes.  Add juice from 1/2 lemon and salt and pepper

Add a loaf of sourdough wheat or whole wheat bread crumbs to your traditional stuffing instead of store bought stuffing in a bag.  Add a few cups of chopped portabello mushrooms to boost up the nutrition level.

Sweet potatoes are often seen on the table, go for a healthy version and light coconut milk. vanilla, salt pepper, cayenne and chopped pecans instead of that marshmallow goo....

Stick to clear, organic spirits (vodka, rum) and red wine if you drink this Thanksgiving.  They will do the least damage in your sugar-insulin response.

Happy Thanksgiving!!!

Remember everything is OK in moderation, but keep in mind your portion sizes.  If you sit at a family members home all day have a few small meals all day instead of gorging in one meal.  Your body will thank you for it!

getting through your holiday week

I am back!!! We had a little computer issue and we are up and running again.  Apparently I can do this from my phone, but haven't figured that out yet...one step at a time.
This week is the kick off for the Holiday season and I want to be here to support you as well as give you some motivation to get through it and get through it with little or no guilt : ).

A few things you need to remember:

• Keep Moving- Make sure exercise is a priority.  Ultimately weight loss or weight maitenance is about calories in vs. calories out, if you stop exercising you are sure to add on a little weight over the holdiays.
• Remember  PORTION CONTROL and everything is OK in moderation.  
• Sit down and eat.  We tend to snack and eat as we bake or cook during the holidays so make sure to limit extra eating and snacking that you are not TOTALLY enjoying.  If you are going to splurge enjoy it to the fullest.
• Slow down and enjoy every bite.  We tend to go overboard when we get to eat things that are normally off limits. We enjoy the connection of family,  the comforting food, and the "cheating" on our healthy diets so we tend to over do it.  Pay attention to your body giving you the signal "I am full".
• Search for healthier alternative recipes for your meals and baking.  There are great options and alternatives out there.  
• If your goal is not weight loss, there are many things you can do to improve your holiday meals.  Choose fresh and local ingredients for your meal and all your baking, a local and/or free range turkey for your table, and wash it down with some organic wine or spirits.

Remember the holidays are part of your journey and you will run into them every year.  It is temporary so don't let it stand in the way of the goals you have set for yourself.

Check back for more tips to get you through the Holidays!

DROP THE CANDY!!!!

If you are trying to lose a few pounds or just trying to live a healthy life..GET RID OF THE HALLOWEEN CANDY NOW!!!!!! You don't need it.  If you are like me and you do hold on to it, there is a good chance you will find yourself sneaking a piece or two or ten!
Your kiddies don't need it either.  Sugar is one of the big disruptors in your immunity and it IS flu season so the stronger your immunity is, the better your defense will be.
I gave Wilson the choice of keeping his candy or giving up his candy (except 20 pcs) for a non-candy treat and he chose to throw his candy out and we did.
If you do keep candy in your house ration the candy.  If you have someone in your home that has a stronger "willpower" give them the candy and let them take care of it.  If your a closet eater have them hide it!

I think, just like us, kids won't eat it or ask for it if it's not available....

I  am putting out a challenge and I want you to  commit!!!  I started and will be doing it with you.  If you have weight to lose you will see a difference and even if you don't need to drop any weight you will see a HUGE difference in energy, your skin and the "fat" feeling you have.  Here it is: Give up processed stuff for 2 weeks (or til Thanksgiving).  Anything that comes in a package is off limits!

There are a few exceptions and here they are

Oatmeal  and Cream of Wheat (try to not use instant)
Shredded wheat
Oat bran
quinoa
brown rice (try it in the AM with a little milk and cinnamon! - YUMMY)
beans, lentils....
some fruits and veggies like tomatoes (no added salt or sugar) in a can, but shoot for fresh or frozen.


+Try to get rid of bread and pasta (Use spaghetti squash,  shredded zucchini, or white beans in place of pasta)

+Use large portobello mushrooms (de-stemmed and hollowed out a little) for pizza crusts and
    hamburger buns.

+Try to limit your alcohol consumption.  If you can go without for 2 weeks do it!!

When going out to eat most restaurants have real food for you to eat...eat it!

If you have ANY questions let me know!!!

good luck : )
You can do ANYTHING for 2 weeks!

Motto - " If it didn't have a mother or didn't grow in the ground, don't eat it!!!!