In the RAW ~ Raw veggies for success!

Last week I had a SUPER SUCCESSFUL health week despite TWO birthdays in my family!

If I could pinpoint one reason why it would be that I challenged myself to eat 3 servings of RAW veggies everyday as snacks. It worked because I was not hungry to eat other stuff! Try it! I am ready to do it again this week! Will you do it with me?

The facts on eating raw veggies!

• Not ALL veggies are healthier raw...think tomatoes.
• Pepper, carrots, broccoli, cucumbers are all more nutritious raw.
• I focus on the above for snacks, first and foremost so I make sure I get in more veggies than anything else in my day.
• I eat my cooked veggies at meals.
• You will probably get gas. BUT you will also be fuller longer.

WHAT RAW VEGGIES WILL YOU EAT TODAY?

Would you eat this?

This was my lunch today.

Do you ALWAYS feel like lunch and dinner NEED to have meat in them? I learned that I ate way too much meat and there are much more nutritious lean proteins out there!

So today I decided to have a nutritious wrap, albeit is in NOT low-calorie. The fats, though, are healthy fats.

Also, I try to make lunch my biggest (most caloric) meal of the day. Does anyone else do this? Gone are the days where I feel sluggish and icky at night. Last night my family had whole what pasts with chicken sausage and sauce while I had a salad. I felt great and was able to eat a little treat after dinner. Low-fat ice cream to be exact.

Dessert IS and will always be a priority to me!

Edamame and Roasted Corn Succotash

Don't want to cook on these hot nights?

This recipe is perfect!

Need a dish to take to a Memorial Day party, Father's Day BBQ or Graduation celebration? Here ya go!

Recipe from Beachbody's Ultimate Reset

Makes 4 servings

2 C fresh corn kernels

4 C water

1 cup shelled edamame

4 Tbsp extra-virgin olive oil

2 medium shallot, diced

2 medium red bell pepper, diced

1 medium red onion, diced

4 Tbsp. rice vinegar

1/2 C fresh lime juice

1/3 C fresh cilantro, chopped

Himalayan salt to taste

ENJOY!

Hearty Vegetable- Miso Soup

DO NOT let the miso paste or seaweed deter you from making this mouth-watering soup!
It is uber-healthy and my entire family loved it!

Recipe from the Ultimate Reset 

Makes 4 servings

4 tsp extra-virgin olive oil

1/2 medium onion, finely chopped

4 cloves garlic, chopped

2 medium carrots, cut into diagonal thin slices

2 medium celery stalk, cut into thin diagonal slices

2 tsp. finely grated peeled ginger

8 C water

1 C broccoli florets

3/4 C chopped fresh green beens

1 C shredded bok choy

4 Tbsp wakame seaweed, chopped finely

2 tsp. sesame oil

4 Tbsp green onion, sliced

4 Tbsp miso paste, mixed with hot water

Heat oil in medium saucepan over medium-high heat. Add onion, garlic, carrot, and celery; cook, stirring frequently, for 5 minutes. Add water; cook at a gently boil on low for 10 minutes or until vegetables are tender. Add broccoli, green beans, bok choy and seaweed; cook, stirring frequently, for 5 to 7 minutes or until tender-crisp. Remove from heat. Add sesame oil, green onion and miso. Mix Well. ENJOY!

Lentil- Lime Salad Recipe

Perfect Healthy Summer BBQ Salad!!! 

Lentil- Lime Salad - from Ultimate Reset 

**makes only 1 serving, so multiply it by 4 or 6**

1 C cooked green lentils

1 med carrot, shredded

1/4 C finely chopped cilantro

1 1/2 tsp sesame oil

2 Tbsp. fresh lime juice

2 Tbsp. Bragg liquid aminos (LOVE THIS STUFF!)

Himalayan salt to taste

1/4 tsp ground cumin

Combine lentils, carrots, cilantro, oil, lime juice, Liquid Aminos, salt, cumin in a medium bowl. Toss gently to blend. Cover and marinate in refrigerator for 2 hours before serving. ENJOY!

Eat your Carbs at Lunch! Quinoa and Shrimp Recipe

I believe in eating my carbs (healthy ones, of course) before 4pm when my body can use them for energy. So lunch is the perfect time to make this. 

SO quick, healthy and yummy!

Found this treasure at Costco!

Gourmet lunch in minutes

1 tsp coconut oil

fresh garlic

1/2 C baby carrots

1/2 C kale

6 medium shrimp, I use frozen

4.2 oz cooked quinoa

pepper to taste

Sautée carrots and kale and shrimp in coconut oil. When carrots are soft add cooked quinoa. Add pepper to taste.

Approx 190 Cal, serves 1

Healthy No Bake Treats!

Healthy?
Why YES they are!

You don't have to drive to my house and hug me after you try these! Just a comment will suffice;)

THESE ARE THAT GOOD!

Sweet Tooth, you are done!

1C Chocolate Shakeology
1C quick organic oats
1 C natural peanut butter (or your favorite nut butter)
1/3 C honey
Mix all together, roll into balls. Refrigerate for storage.

Makes approx 24 1/2 inch cookies at approx 112 cal per cookie.

Which One Would you Choose?

Which bread would you choose?

A

B

Both

Neither

WHY?

Comment to share your answer!

**Today and Tomorrow are the last days to enter THIS Giveaway!**

Do You NEED a Pull-Up Bar?

My thoughts on having a pull-up bar:

When I first started the original P90X a few months back I did not get a pull-up bar. I think, honestly, I was SUPER scared of pull-ups and if I didn't get one I WOULDN'T FAIL at doing them. But as I got stronger, during the program (mostly from push-ups), I decided that I wanted to challenge myself and give it a go. It was SUPER easy to install and even easier to take up and down for workouts. Are pull-ups and chin-ups hard? YES! Can I do them without using A LOT of leg strength? NO! Am I getting better each time? YES! 

There are times when I want to just loop my band around the door hinge and do them that way...which can work those same muscles (as you see in the DVD) but I DON'T...Because I realize that if I don't WORK at PULL-UPS I will NEVER be able to do them...and I really, really look forward to that day when I can do just ONE without any leg support...IF THOSE GIRLS the video can do them SO CAN WE!

To purchase THIS bar: log into your teambeachbody account. go to SHOP, Nutrition & Supplements, Equipment and Gear, Chin up and Push up...Keep in mind coaches get 25 % off! Also, you might want to pick up some R&R (Results & Recovery) at the same time because it really helps with soreness (Nutrition & Supplements under P90X

Get your REAR IN GEAR in 2014!

What is your plan for getting healthy after the holidays? Plan now so you will be SUCCESSFUL!

I have a support group that is all about motivation, accountability and support starting Jan 6th!!! Get your Rear in Gear by Spring Break!

Message me with questions!!!

Quinoa with Shrimp and Spinach

Each week I try to make quinoa the star of, at least, one meal. Some of the supporting cast is usually the same; red and yellow peppers, green onions, stewed tomatoes because they compliment it  so well. This week I came up with this.

Quinoa with Shrimp and Spinach

1 Cup Quinoa

2 Cups or 1 can low sodium chicken broth

1 Can Italian flavored stewed tomatoes

1 t. crushed garlic

2 Cups fresh baby spinach

1 T olive oil

Everyday seasoning to taste

12 medium sized shrimp (I use frozen)

2 small red or yellow peppers, diced

1 small cucumber

1 Cup diced mango

2 T green onions, diced

Rinse and drain quinoa and cook with broth according to package directions. After cooked for about 15 minutes add stewed tomatoes and crushed garlic. On top of the quinoa mixture lay the spinach, peppers and shrimp. Then cover and let shrimp heat through and spinach wilt. After a few minutes drizzle with olive oil and season. Mix together. Once the mixture is heated through add cucumber, mango and green onions. Toss and serve. Excellent as left overs served cold.

A bed of baby lettuce and shrimp over cooked quinoa and tomato.

 Enjoy!

Kids In The Kitchen

As a mom, there is nothing I dislike more than hearing my kids complain about what I cooked for dinner! It really gripes me because I thought about what to cook, bought the stuff and mustered up the energy to actually cook it. Thank goodness my kids are not too picky and are relatively polite when they are not thrilled about something I've made. We actually even had a rating system at one point. But, of course, they are kids and there are some things they just don't like. 

After living in China and not feeling like I actually cooked for two years (I really only prepared food to "get us by") I came back raring to go! I decided that each child (15 and just about 12) would have a night to plan a meal and prepare it. Honestly I did this, initially, so that they could learn that the taste of something sometimes isn't as good as how it sounds on a recipe card the internet. But we have gained so much more than that. . .

. . . they are at that age where independence is key. This process allows them a lot of independence because the only restrictions I gave them was it has to be healthy.

Our menu of the week.

They give me their shopping list by Sunday night, I usually grocery shop on Monday. They are learning about ingredients, recipes, nutrition and how to prepare an entire meal. This week the 15 year old daughter went on Pinterest and chose Chicken Club Quesidillas with Zucchini Fries and a salad. It was so good, especially the zucchini fries. She was beaming with pride and I loved seeing that.

My cute niece and amazing daughter making dinner.

I can't wait to have these zucchini fries again! Baked, not fried!

The 11 year old's night is coming up and he chose homemade chicken noodle soup. It will have to wait a bit, though, as our soup pot is still on it's way from China. 

What else can I ask for than for my children to learn to cook, build their confidence and learn nutrition? 

HA! Who am I kidding?

 You know it is all about me not cooking for two nights a week, 

the rest is just icing on the cake ;)

Summer Weekly Challenge ~ #7

You are well on your way to being the healthiest version of you! How do you feel? What changes have you noticed?

After last week you are used to recording your food and drink intake. This week we are working on getting more protein into our daily calorie intake. Why?

Protein helps you gain muscle, lose fat (because you are gaining muscle) and helps keep you feel full longer. Also,  I have noticed that when I concentrate on adding more protein into my diet I omit the not-so-good-for-me carbohydrates like white bread, pasta and white rice. When I changed this small way to eat I NOTICED HUGE RESULTS IMMEDIATELY! Lucky for me those starchy foods are not my favorites so cutting way down on them hasn't been much of a challenge. My rule of thumb is to only eat carbs that are from fruits, vegetables and whole grains. **I always focus on what I am adding into my diet rather than what I am taking out**

So what are some proteins to concentrate on?

~Here are my go-to sources for protein that I eat weekly~

Breakfast Choices: egg white omelette, quinoa as oatmeal, Greek yogurt, protein powder smoothie, peanut butter, almond milk

Snack Choices: raw almonds, edamame, peanut butter (on apple), hard boiled egg, turkey slices, protein bar (just make sure it is low sugar), hummus

Lunch Choices: Tuna, salmon, chicken, quinoa, 

Dinner Choices: Pork, lean beef, (lunch choices)

Week 7 Challenge

• Continue to break a sweat and pump your heart for one hour, five days a week.

• Continue for AT LEAST five days a week have AT LEAST one serving of fruits and/or vegetables at EVERY meal.

• For THREE days this week implement thirty minutes of strength training.

• Drink at least EIGHT glasses of water EVERY DAY.

• Each day that you exercise, spend an additional ten minutes doing CORE STRENGTHENING exercises. 

• For SEVEN days write down everything you eat and drink. 

• Focus on adding more protein into your meals. 

Don't forget to keep us posted on your success!!!

Summer Weekly Challenge ~ #2

I am so glad you are joining us! 

How did you do last week? How do you feel?

If you missed the challenge last week, check it out here. 

Be sure to read the "No Excuses" section for tips on how to stay motivated. 

We all know that diet and exercise go hand in hand for our overall health. Some people struggle with both, while others eat healthy but hate to work out. I, personally, love to exercise but I also love sweets. 

courtesy of Pinterest

For the last several months I have taken this to heart and seen great results. I am NOT on a diet nor do I deprive myself from things I love.  .  . like chocolate.

The key, for me, is focusing on what I am putting into my diet instead of what I am taking out. I do a lot of research about nutrients for my body and try to add as many components that I can. It is so much easier to eat healthy when you know how those foods are benefitting you, rather than a generic "...because it is healthy." I have found that when I load up on nutrient dense foods I eat less junk. When I eat less junk, I crave less junk.  When I crave less junk I see results!

This weeks challenge is all about adding nutrients into your day. So many people say, "It is hard to get my servings of fruits and vegetables in everyday." I get it! I understand that it takes focus and planning. 
That is what this week is all about!

Week 2 Challenge

• Continue to break a sweat and pump your heart for one hour, five days a week.
• For AT LEAST five days a week have AT LEAST one serving of fruits and/or vegetables at EVERY meal. Fruits and veggies for snacking is above and beyond and you get "extra credit". ;)

Are you always wondering what exactly is a serving size?

Here ya go... Basically, eat a fist size of 

fruits and veggies at every meal, aim for five servings a day.

Every meal? Even breakfast? Yes Siree! 

You CAN do this! 

You say that you hate vegetables?

I say, TOO BAD!

I will be giving you tips and tricks ALL week long to help you. Think smoothies, homemade juices, snacks, and enhanced nutrients. Hit the grocery store, peruse the produce and stock up on the ones you love. 

Here is a tip for ya already!

I always, always, always keep tomatoes (preferably cherry), cucumber, carrots, onions, broccoli and bell peppers (preferably red and yellow) in my fridge. Why? Well, besides their nutrients, I do this because when I am cooking dinner it is SO easy to chop these up and add this to things I am cooking. My favorite way? Adding the sautèed veggies to cooked quinoa. (But you already knew that if you follow my Facebook page)

Here is a trick for ya...check out this throwback post about putting  a buffet of fresh veggies on the kitchen island and kitchen table. Keep it out all day and watch how many you (and the kids) eat as you walk by. It works!

Last thought. . . lunch can be tricky.

 How often do you take the time to prepare yourself a lunch? If you are like many, you squeeze something in between this and that. Below is an example of one of my favorite lunches. . . it is quick, easy, HEALTHY and filling.

Okay, I honestly think there is something wrong with my iPhone. Even when I try to get the pics focused they come out blurry. Maybe it is because I dropped it while on the elliptical this morning.

This lunch consists of:

• 2 Wasa crispbread crackers (high fiber)
• 2 slices of lean turkey
• Cheese (preferably Laughing Cow light wedges)
• watermelon
• cucumber
• cherry tomatoes

Are you inspired for this week's challenge?

I hope so!

Eating healthy foods is the sure way to feel better and see healthy results!

You in?

We would love to hear about your favorite ways to incorporate fruits and veggies. Comment here or on Facebook.