Tag / Health Eating tips

by tessbrennan

Boost production and energy–New-Shaklee Life Plan

cos-desk-sick-1208-mdnBusy professionals need to be at the top of their game. Efficiency and effectiveness can be the difference between making that deadline and losing business to someone else. When nutrition is at optimum levels, the body can repair itself, better handle stress, provide more energy, and keep that EDGE needed to compete and win all while staving off colds and flu. When our body isn’t at its best, then it becomes stressed and more difficult to focus, remain productive, and keep on pushing through.

Many of our Olympic athletes feel this stress as well. For this reason, many choose the Shaklee brand of supplements. These athletes must have optimum nutrition and the guarantee that what they are consuming is safe and NEVER tainted. Thus they turn to us. In turn, 121 medals have been earned by Shaklee Pure Performance Athletes.
A foundation based on purity and research backed products to support the busiest of professionals, as they attain their dreams is what this is all about.

image

The Foundational level is YOUR Choice

A sound solid foundation supports a healthy lifestyle. Just as a strong foundation for a building can withstand hurricanes, blizzards and other storms to make it through to the other side, our daily nutritional choices do the same. When we provide our bodies with complete, sound nutrition, our bodies can begin to heal themselves and build immune systems to avoid the storms of poor health. We have many levels available depending on you personal choices and budget.

Good_Better_Best

Why have we chosen to partner with this particular brand of supplements? The research that backs their products.

image

Do supplements really work? (That depends on how they are made, what they are made up of, and what they are NOT made with.)

image

So, when our body has the nutrients it needs to replace dying cells, to repair damaged cells and other issues, it is better able to handle stress and fight off sickness and disease. This, in turn, leads to increased energy levels, improved productivity and better sustainability to remain at the top of our game and provide the service and goods required to compete and win in the business world.

For more information on nutritional supplement options, daily food choices, or coaching contact me.

by tessbrennan

Quick Tips–7 to 9 Daily

veggies

The CDC reports that eating plenty of Fruits and Veggies could:

"Eat your fruits and vegetables." You’ve likely heard this statement since childhood. Research shows why it is good advice:

  • Healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.
  • Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances that are important for good health.
  • Most fruits and vegetables are naturally low in fat and calories and are filling.
Find ways to fit them in!!

Here are some ways I fit more of these colorful gems into my daily life.

  • Start be blending 1/2 a banana and some berries in a smoothee.
  • Mix a 1/2 cup of veggies in with your eggs in the AM.
  • Keep an apple, orange, or grapefruit with you for on the go snacks.
  • Keep Veggies and Fruits washed and prepped ready to eat. – When they are all ready to go.  When they are prepped and ready, it is so much easier to reach for them when the mood strikes. (Helps us to avoid grabbing cookies or chips instead.)
  • Fix an extra veggie with dinner.  It doesn’t’ take that long to heat up an extra serving of veggies when prepping the rest of dinner.
  • For a dessert or snack – opt for fresh fruit instead of ice cream!
  • Salads are good for any time of the day and aren’t all just leafy greens (even though they are tasty and do count!)  Try a tasty broccoli salad or a mixed fruit salad.  Keep away from the polluted HV ranch dressing – even try making some of your own.  Smile

Zero_Fruits

What are some of the ways you like to fit your 7 to 9 in each day? 

by tessbrennan

Tips to BURN FAT and Not Muscle

We want to maintain a healthy weight –or, we’d just like to get to a healthy weight.  Either way, MUSCLE MASS is an important tool.

Muscle burns 2x as many calories as fat and takes up much less space.

Fat vs Muscle

The challenge, with many diets, is that when we lose weight, we lose it from fat loss AND muscle loss.  As we lose more muscle mass, we lose our calorie burning machine.

Here are a few tips to assist you in maintaining that muscle mass.

  • Workouts – research is showing that burst workouts can assist the body in burning more fat and less muscle mass, all while ramping up the metabolism for the entire day to burn additional calories throughout. Did you know: you can burn as many or more calories in an intense 3 minutes than you can with 30 minutes of aerobics?
  • Water – drinking 500 ml of water increases metabolic rate by 30% in both men and in women. The increase in metabolic rate was observed within 10 min after completion and reached a maximum 30–40 min after water drinking. –source JCEM
  • Protein – New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss. I begin EVERY morning with a protein smoothee. 
    • Leucine specifically – Whereas total protein is important in providing substrates for gluconeogenesis, leucine appears to regulate oxidative use of glucose by skeletal muscle through stimulation of glucose recycling via the glucose-alanine cycle. – Source – The Journal of Nutrition
    • 1/4 plate – the protein on your plate boosts calorie burn by 25-30%
  • Fruits & Veggies – 7-9 per day. There are many sources to build muscle and boost metabolism. A rainbow of these babies gives a multitude of vitamins & nutrients – solid building blocks to build healthy new muscle and to maintain what you already have.  Here are a few resources outlining specific metabolism boosting foods.
  • Whole Grains – Fiber is so important when building healthy muscle and then maintaining that muscle.  Fiber assists the body in moving things through, allowing the digestive system to work properly, absorb the nutrients needed and to not stay too long and absorb things NOT needed by the body. Stay away from the processed foods and look for whole grains or raw nuts. 

Using solid building materials to build a strong body/foundation will assist you in the long run! 

Keep on keeping on. ~Zig Ziglar

When you work to maintain a healthy body and a strong muscle mass in your body it will:

    • Create a leaner physique
    • Reduce your risk of injury
    • Increase strength, stability, power and endurance
    • Improve balance and mobility
    • Improve the way you feel about yourself
    • Increase energy and vitality
    • Improve athletic performance
    • Create metabolic reserve in times of traumas such as (car accidents and burns)
    • Increase your metabolic efficiency
    • Improve insulin sensitivity and improve blood glucose control

The system that I used to lose my 55 pounds and maintain that weight loss for over 7 years is based on the principals above.  If you would like more information on how a Shaklee 180 could assist you in building a FAT BURNING machine of a body – contact me.

by tessbrennan

School Supplies for a Healthy School Year

Two weeks until our school year begins. We are out busily purchasing uniforms, school supplies, & the like to prepare for the new school year.

Besides the Crayola’s and #2 pencils, we also stock up and make sure we have the nutritional support to keep her healthy throughout the week as well.  Our kits are explained here and outlined at the bottom of the article.

Back%20to%20school%20kits!

The average child in the USA is sick and has approximately 6-7 sick visits to the doctor per year.  This is time that parents have to take off work, time that our children miss important lessons in class, and costs us copays at the doctor’s office as well as for any prescriptions. It quickly adds up. 

When our children have a strong, healthy immune system, they can more readily fight off those illnesses, bacterial infections, & viruses. We began with a “BASIC” protocol to improve CLB’s immune system and to keep her strong against those germs! 

Side note: CLB is also allergic to Triclosan, so she can’t use the soap at the school, she only uses natural soaps with no anti-bacterial ingredients.  She is strong and healthy and rarely fights illness.

20140805_091536

This is our basic foundation:

Keep in mind that we also focus on whole food choices, healthy, nutrient dense foods and have eliminated most, if not all, of the toxins in our home to allow for healthy bodies and immune systems, but here, this is how we supplement with whole food, plant based, guaranteed supplements.

Meal Shakes are DELICIOUS protein mixes… a vanilla or Bavarian Cocoa flavor.  2 canisters/month – we give her 3/4 of a serving in her morning “shake” made with Soy Milk. “Fast Food, no guilt!” $24.10 per canister.  This allows her to sustain her energy throughout the day rather than SPIKING from breakfast cereal only to plummet a couple of hours later.  This contains all the amino acids to allow your child to absorb it quickly and effectively!

Incredivites – Multivitamin with Lactoferin for immune health.  This multi-vitamin as AMAZING! Compared to other leading brands this little powerhouse of a vitamin is more comprehensive with 23 essential vitamins & minerals, has 50% more vitamin D3 for bone health, AND it CONTAINS NOTHING ARTIFICIAL!!! I don’t understand why vitamin companies make products to “support your health” then include ingredients, like artificial colors, flavors, or ingredients that work to compromise your health! (RANT OVER-for now.)  $29.70 for 120 tablets (60 servings) = $14.85 per month.

Mighty Smarts – Ultra-pure DHA chews These little gems were my daughter’s first DHA supplements.  Now they serve as her “reward” for taking her other supplements. Smile  These orange flavored chews are concentrated with a 100% natural, ultra-pure form of omega-3 oil that has been purified and tested to be of the highest quality…WITHOUT the fishy taste and potential hazards of environmental toxins.  (75% Organic, natural, and gluten free) Again, NOTHING artificial.  $27.00 for 30 chews.

Targeted issues:

Our daughter has battled eczema, from a corn allergy, and tends to get bored and find it difficult to focus in class.  We discovered the mood swings and focus issues during her first grade year. 

We added a couple of supplements last year to assist her with this challenge and were pleasantly surprised to discover that she quickly found it easier to focus and to stay on task – the result – in a mere 1/4 she went from an average student to one being recognized and recommended for the gifted program.

(I am not saying the supplements made this difference, I am simply saying we saw the difference after we added them.)  Here is what we found to give her the greatest advantage.

20140805_09164920140805_09163420140805_091612

Optiflora (probiotic) – This amazing little pearl contains and protects the probiotics from the stomach acids so that it is delivered ALIVE to the very place it is needed, and not before.  Great defender of health, affordable price. $19.10 per month. (One per day.)  This is ESPECIALLY important after your child has had to use an antibiotic to repopulate the GOOD bacteria in the digestive tract so the immune system can rebuild itself.

B-Complex – This COMPLETE B-Complex supplement assists with everyday stress that my little diva seems to love.  It allows her mood swings to level out and for her to stay calm and manage her “stresses” better. We began by crushing this one and mixing it into her morning smoothee and she has graduated at age 7 to swallowing it whole when drinking her smoothee in the mornings. $21.70 for 120 tablets (one per day for my tiny one) or $40.75 for 240 tablets ~$7.30 a month.

OmegaGuard – DHA & EHA  This amazing product assists her little brain in focusing and in retaining what she is being taught.  Another great supplement that actually delivers more EPA & DHA than other brands. She began swallowing these last spring when I dared her to take it. $16.95 for 60 softgels or $43.95 for 180 (one per day for our tiny)

Nutriferon – Immune Booster – Developed by world-renowned immunologist, Dr. Yasuhiko Kojima who first discovered interferon in 1954.  This product allows your body to naturally produce interferon to fight off infection, bacteria, and viral by boosting that immune system and allowing you to be stronger and not succumb to the “crud.”  {The Shaklee Difference: A recent laboratory study showed that NutriFeron ingredients impact Natural Killer (NK) cells, an important part of our frontline immune system defense.  (Research papers from peer reviewed journals available upon request.) $39.00 60 caplets (I give her 1 per day ~$19.50 per month. (No pictured above)

20130406_173825

Yes, we invest in the health of our daughter. Our choice to invest in her health has meant that we only have about 1 sick visit to the doctor per year, if that.  We have seen her academic performance increase dramatically, her mood swings decrease, and she smiles a lot and reminds us if we forget one of her supplements in the mornings.

These do taste different than Flinstone Vitamins, or the popular gummy vitamins, it is a different flavor – a NATURAL flavoring.  She loves them and begs for them, and they don’t contribute to tooth decay or cause other side effects. 

As for parents and teachers for back to school supplies – that is another blog for another day!  Wishing you a healthy school year!

ALSO, here is a great video presentation on Building Immunity for your Kids by Jenni Oates.  It is 45 minutes well worth your time!

School Supply List for Healthy Immunity From the
Healthy Grease Monkey Shop

Basic:
* Incredivites (2 month supply)
* Mighty Smarts
* Meal Shakes
* $66/month**  

Better:
* Basic Package plus
* Optiflora for improved immune function
* B-Complex for energy & happy moods
* $91/month.** B-Complex is purchased once every 8 months

Best:
   * Better Package plus (for older children – ours is 8 now)
* OmegaGuard for focus and brain health
* Nutriferon for boosting immune funtion (we use this when we want
to ramp up her immune system (2 weeks before school or before a
flight or traveling)
* $137/month** OmegaGuard is purchased every 6 months,
Nutriferon as needed.

** Member pricing with products bought in bulk quantities – not every product is ordered every month.

For more information regarding these or other products, feel free to contact me.

by tessbrennan

8 Tips for eating healthy with picky kids and husband.

My win over obesity wasn’t overnight.  My husband didn’t just “magically” give up his “lifestyle choices” because I wanted to be healthier and weigh less.  The quest to improve my health happened gradually and includes many of the “sneaky” ways I incorporate better health into my family’s diet.

Fresh Produce Healthy Grease Monkey

  1. If they don’t like it, shred it! (These veggies cook down to opaque or nearly invisible in red sauces)  I include these veggies in refried beans, chili, veggie chili, soups, spaghetti sauce, and many other dishes.
    1. Carrots
    2. Zucchini
    3. Summer Squash
  2. If they don’t like it, mince it! (When they can’t see it, many times they don’t even realize it is in there) I include these in Cream of Anything casseroles & soups, chilies, omelets, tacos, and others.
    1. Onions
    2. Mushrooms
    3. Spinach
    4. Peppers
  3. Smoothee’s in Opaque Glass with a Lid and Colored Straw. (I can feed many healthy things to my 7 year old, disguised as a smoothee) When you mix banana, oj, pineapple, strawberry, and other sweet fruits you can get away with a lot!
    1. Ground up supplements (b complex to help her focus in school, Nutriferon to help build her immune system, others as needed)
    2. Spinach – never even realizes its in there
    3. Protein powder – I don’t need to sneak this one, but it is an added bonus.
    4. Also, can freeze these into smoothee pops!
  4. Color is FUN! and healthy!   (even when the color is blended into other meals)
    1. Fruit salad with a touch of homemade whipped cream is a favorite of my daughter.  Lots of colors = lots of nutrition! (I’m not talking skittles or starburst here)
  5. Its your only option. (Many times, I simply tell my husband and daughter, its your only option, this is what I made for dinner.) IT works.  OR… I tell my daughter, you have to try it and eat ## bites before you can have something else.
  6. Frozen fruit pops/ smoothee pops/ organic freezer pops await when you finish your meal. (This doesn’t work so much with my hubby, but it does with my daughter.)
  7. Try new recipes: I LOVE Spinach chocolate treats (brownies) We call them by different names though, so we don’t get the answer, “this doesn’t taste like ####”
  8. Finally, Garbanzo beans are a GREAT meat substitute in chili – hubby didn’t realize there wasn’t any “beef” in the chili until he’s eaten it 6 times for 6 different meals and I TOLD him. LOL (Wondering where else I can sneak these in.)

In many other countries, there are no issues with your children not “wanting” what is fixed for dinner, they eat what everyone else is eating.

Warning: Graphic conversation I actually have with my 7 year old.

I still have issues with my 7 yr old, but we implement numbers 5-6 and we discuss A LOT how #4 is important for nutrition and health.  She is expected to take responsibility for her own health.  (ie: having trouble pooping?  How many fruits and veggies did you eat yesterday? How much water did you drink yesterday?)

by tessbrennan

A week+ food, all in a Sunday! (Links to recipes)

20140608_195554-1

As I glanced at my schedule for the upcoming week, on Saturday, I realized I will be out of the house four out of five nights this week, have a week of reprieve then be out five nights in a row.  My answer, cook while I play on a Sunday.

I actually started Saturday night by soaking a pound each of black, pinto, red, & garbanzo beans – this way they would be ready for cooking on Sunday Morning.  Then, after church, I commenced to fixing it all.  When the day was over this is what I had:

  • Broccoli Salad – to Nom on all week (5-8 lunches)
  • Pico de gallo – for daddy & I to kick up our veggies a notch
  • Cream of Anything Chicken/Mushroom/Zucchini “casserole starter” (From a leftover whole chicken)
  • 5 1/2 quarts of Chili (5 meals) (veggie chili recipe)
  • 2+ quarts of beans ready to make refried beans (5-8 meals)
  • 12 Mini-meatloafs (1/2 beef, 1/2 turkey) (6 meals)
  • 8 Onion Soup burgers (1/2 beef, 1/2 turkey) (3 meals)
  • 3/4 gallon of frozen grapes for entertaining and my daughter

Meals mean enough for my whole family.  Lunches = one person.

I do offer classes on bulk cooking, just say the word and I can hook you and your friends up!  (My classes even include baking 2 loaves of bread)

20140608_134324

Mini Meatloaves, freezing in the holders… (I then, at the advice of my hubby, set them on a low grill for 3 minutes to allow them to release from the pan)  Next time I will make them in cupcake cups.

20140608_142525

Chili full of red, pinto, & garbanzo beans, shredded zucchini, shredded carrots, tomatoes, and so much more!  Chalk full of veggies!!!

Pico de Gallo

Pico de gallo – our main veggie staple.  We eat it on everything from a spoon to eggs, chicken, burritos, flank steak, sometimes even homemade tortilla chips.

by tessbrennan

What is the Healthiest Vegetable? (Its not a Potato)

Healthiest Veggie

Seven years ago, when I began changing my lifestyle to one where I consciously decide what I eat, how I eat, and how much I eat, I began looking for places where I could get “More Bang for my Buck.” 

At the time, we were a one income household, had a brand new baby, and cutting costs was a MUST! Knowing that nutrition and health were important and knowing how fabulous I was feeling from my new found choices, I began searching for foods that were tasty AND nutritious.

Having tried the South Beach diet a few times prior, I knew that baked potatoes were not the best answer for me, in fact were a very pour choice for me, so I turned to my new best friend… The SWEET POTATO!

My first thought was “in a crock pot with brown sugar, cinnamon, & marshmallows” then I realized that wasn’t the best way to “improve” my health… sugar and high fructose corn syrup are not the answer, but sweet potatoes and cinnamon were a good choice.

Today, I wish to introduce you to the AMAZING sweet potato and a few recipes that are wonderful with these little power house vegetables. (YES, VEGETABLES)

According to the Center for Science in the Public Interest, based on percentages of Recommended Daily Allowance (RDA) for six nutrients, SWEET POTATOES are and excellent choice!  To be honest, my husband was a bit leery at first, but now he is a sweet tater fanatic just like me – although he won’t admit it.

Healthiest Veggie w answer

Perfect Baked Sweet Potatoes 

– These can be served with butter and organic sour cream, with butter and cinnamon, or just eaten plain.  Yummers

Easy Roasted Sweet Potatoes

— Just  like French Fries but tastier and healthier!

Sweet Potato Brownies

— The jury is still out on this one. I liked them, but they need to be cooked much longer as they are a very gooey brownie.

 

by tessbrennan

Training for a pain free 60-mile (Event Nutrition)

My event is ten days away and I am so excited to begin packing.  The pool table has been repurposed to my staging area, my nutrition order has arrived, and I am chomping at the bit to get it all ready.

RIBBONSSteinauers

This blog will cover exactly what I will pack and how I will pack it to keep me going strong, rebuild the muscles as I go and provide my body with its nutritional needs throughout and after the 60-miles.

Healthy Knees2012 WALK HealthyGreaseMonkey.com

This blog IS product heavy, it is what I use and TRUST for myself, my family, friends and clients.

Yes, I am picky.  Recently, there has been so much in the news about tainted and scary stuff out there.  (I will post some additional links at the end of this blog that show more of why I am so picky.)

I choose products from a company I have personally vetted. When my health is at stake, I am picky about what I choose and use.  With that being said… ON WITH THE SHOW.

All three days will have the same products used in the same order and for the same reasons…  Although after I finish on day 3, there will most likely be an extra recovery drink beyond what I have had the previous days.

When walking 20 miles a day, for 3 days, CALORIES ARE NO OBJECT! Well, actually, they are a HUGE object and it is important to consume enough to keep your body going – on the same note, those calories should be PACKED WITH NUTRITION to allow the body to recover quicker and easier.

Breakfast

  • 1 Shaklee 180 Vanilla smoothee with an extra serving of Instant Soy Protein 
  • Orange juice
  • Whole banana
  • Scrambled eggs (Day 2 & 3 provided by the 3-day)
  • Hash browns (Day 2 & 3 provided by the 3-day)
  • Any fruit or veggies offered – I will consume.
  • 2 Energy Chews  (these give me B vitamins and energy)

20121027_06575620121027_074228

Snacks

  • Throughout the day, at pit stops I will pick up whatever whole fruits are available to munch on.
  • I carry Apple Fiber Bars (cause it’s no fun to be backed up when walking a long distance)
  • Water, Water, Water, and Performance rehydration (I’ll go through 4-6 servings of Perfomance per day)
  • Shaklee 180 Protein Snack Bars (I’ll usually eat one before lunch and another after lunch)

20121026_12214620121028_122652

Lunch

  • Stretch, stretch, stretch, put on dry socks!
  • 1 Shaklee 180 Meal Bar (packed with protein, fiber and vitamins & minerals)
  • The turkey & cheese off of the sandwich they provide. (I don’t do the bread, it is too refined and hinders my body’s ability to repair itself.)
  • Any whole fruits or veggies offered
  • 2 more Energy Chews
  • NO SODAS! (The high sugar content, as well as from the breads hinders the body’s immune system and I work very hard to keep it built up during this event)

20121028_124512IMG_4019

Return to camp

  • Physique smoothee, preferrably mixed with OJ and an extra shot of Energizing Soy Protein.
  • 2 VitalMag & 2 OmegaGuard
  • Fresh Fruit

Now, stretch, stretch, drink water, shower, and stretch!

20121027_19031820121026_182738

Dinner

  • At dinner I will usually have a second Physique smoothee as it is made to repair damaged muscle tissue and restore nutrients to my body.
  • I will eat whatever they have with protein (I peel all the skin off if it is fried chicken and ask for minimal noodles if it is spaghetti.
  • I will then take a handful of supplements to prevent inflammation & swelling, and to help my muscles keep from cramping.

Before Bed

  • Stretch, stretch, drink water, stretch, pee
  • Sleep tight knowing you are doing something big to make a difference.

HealthyGreaseMonkey 3-Day Nourishment

Links to information on the products I choose to use and represent:

http://athletes.shaklee.com/us/en/

http://landmarkstudy.com

http://physicians.shaklee.com

Links I promised about tainted nutritional products:

by tessbrennan

Training for a pain free 60-mile (Training Nutrition)

A couple of days ago, I wrote about “not poisoning yourself” when training for and participating in the 3-day, 60-mile event.  This post is a bit of an extension to that.

Immokalee-20110730-00126

If you have a high performance car, you don’t want to feed it crap gas, or you will get crap performance.  Our bodies are the same. Knowing and understanding this fact, should makes fueling our bodies for long distance training walks or the actual event a bit easier.

When I was in high school, I was very active in sports. The swim team would have “carb load” dinners the night before a meet. The purpose of this was to bulk up on the carbs to give our bodies the fuel they needed to kick the other teams booty in the meet, then next day.

While in theory, this was a great idea, the execution wasn’t always the best option.  We would bulk up on highly refined carbs (spaghetti) that, I now know, would bog down our bodies, and be burned off before our meet.  My nutritional choices these days are much different. 

A 10-12 mile training walk at a 3.5-4.25 mph rate will burn right around 1,000 calories.  That’s a ton!  Its important that we feed our body the right fuel for the job.  Here is an example of how I fuel my personal engine before a training walk.

IMG-20110820-00047

During the Week

All week long, I focus on high fiber, whole foods with quality proteins, plant based carbs, and natural fats.  (Nothing artificial – I did eat a couple of gourmet chocolates today.) Here are some of my favorites.

Fresh Produce Healthy Grease Monkey

Morning of my Training Walk

Wake up at 6 AM. All gear was prepared the night before.  Water bladder with 1.5 liters of water & water bottle with Performance are in the fridge waiting to be placed in the camelbak.

I then mix up a Protein smoothee or I grab a meal-in-a-bar, I quickly swallow my morning supplements, eat my 2 Energy Chews & head out the door.

My phone is set to track my walk, provide my sound track, and the game is on. 

As I walk along I sip on water regularly and occasionally take a swig from the Perfomance bottle.

After about an hour of walking, I will stretch some, including my shoulders and arms.  Then, at about 2 hour mark, I will grab a snack bar.  I usually carry 1 of two kinds… Protein Snack Bar or Fiber bars or both.  (Nothing worse than being bound up and bloated while walking a long distance.)

If I am out at the 4 hour mark, I usually grab another snack or meal bar too keep the calories and blood sugar pumping at a steady rate.  I know that personally, I need to refill my 1.5 liters of water at about mile 8 or 9.  (Be SURE you plan to have a pit stop/refill station on your route.)

So I am eating about every 2 hours.

When I return home, the FIRST thing is to STRETCH out.  THEN, as soon as I can, I get my recovery Physique Smoothee mixed and drink it down. Then I shower, put on loose fitting clothes and make breakfast for my family, standing at the stove. Smile  (yes, that’s really how it happens)

Training Nutrition

Sometimes I need a little extra

For those times when I am finished walking and my muscles tighten up more than I expect, or my feet or hips hurt, that tells me I am experiencing some inflammation.  I, personally, combat this with supplements that make all the difference in the world.

  • Omegas– for the inflammation A full days dose all at once
  • Alfalfa – also for inflammation
  • VitalMag – magnesium for cramping muscles (I’ll take a double dose here b/c I know I am deficient if I am cramping)
  • Calcium Magnesium – Again, if I am cramping, I am deficient so I take at least 1000 mg
  • Tons of filtered water.  Keep the fluids pumping
  • I may also do a second Physique 2 hours after my first

After my supplement cocktail, I notice, about 20 minutes later, that the tightness, the stiffness, and any pain subsides.  I also, have a massage therapist who works with me directly to assist me in my training and a chiropractor who keeps me in line. Smile

My personal, bottom line

I don’t discuss other products, that I am not knowledgeable about.  I have found a brand I trust that has NONE of the artificial things, NONE of the doping things (thus many of my friends, who are Olympians, also use them) The products are all low glycemic, gluten free – for those who need it, and only contain nutrition boosting ingredients.

My article here is about what I use, what I have found success with and what has allowed me to enjoy 60-mile walks mostly pain free as opposed to the 60-mile walks before my friend introduced me to them (8 years prior – younger) Smile

I hope this helps you. If you would like any additional information, or would like to join me on a training walk, please contact me.

Have a GREAT Holiday weekend and…. HaPPY WALKING!

Samsung phone 180

by tessbrennan

There isn’t enough time to Eat HEALTHY.

Time and Money… The two things that keep most people from making a change, a different choice than they have made in the past.

Today = TIME: Jobs, Families, Homes to care for, cars to keep running, shopping, paying bills, a little ME time, kids activities, second jobs, COOKING… The list seems to go on forever.

A friend and trainer of mine, Paula English, once asked me if my “being busy” was actually a bad habit I had developed over the years. I was furious when she insinuated such a thing. How could she say such a thing, I REALLY WAS BUSY.

Then I took a look at everything I was doing in a day. I took a class, Mindful Based Stress Reduction, taught by Madeline Ebelini, who showed me, through 8 weeks of classes and learning the secrets, skills, and benefits of being mindful in my everyday life. What did I find? (yes, that is me in her video)

Paula was right. I had gotten so STRESSED out about everything I had to get done, the schedule, the TIME, the quality, all of it, that I had lost site of loving life and enjoying what life is about. Enjoying my family, friends, my career, and in prioritizing what I did need to do and choosing to leave other things behind. (Even saying NO to some things.) *gasp*

In recent weeks, while teaching a Waist Line Reduction, introductory class, we discussed obstacles in the way of people’s healthy choices. One of the BIG things was TIME.

“Time to prepare healthy food, time to shop for healthy food, effort to prepare healthy food.”

Enter: A FEW SUGGESTIONS TO FAST, HEALTHY FOODS!

Cook Chicken in bulk Healthy Grease Monkey

When cooking on the grill, cook extra to use the rest of the week.  We only ate 2 of these tonight, which leaves 3 to use for lunches or in a meal later this week.

Fresh Veggies are fast Healthy Grease Monkey

Tomato is slice and eat, salad is quickly rinsed and placed in a bowl, chicken was cooked in bulk, green bean casserole (from scratch – NO canned soup harmed in the making of this dish) also made in bulk to enjoy later in the week, on another night.  Beans were crispy tonight, so they will not be overcooked when reheated.

Mashed taters are from whole potatoes – not as quick, but doesn’t take me any longer than it used to when I made the boxed kind… maybe 5 minutes.

Pico de Gallo

Salsa is one of our main staples. I make a HUGE batch once a week and eat on it all week long. Burritos, egg scrambles, topping to chicken or other meat, hamburger topping, as dip with a chip or a spoon.

Quick snacks on the go Healthy Grease Monkey

By keeping fresh produce in the fridge, it makes quick snacks and such a breeze.  Here is a snack I’ve taken to work with me.  Throw in a little of a few things and go.

Stock your Fridge 1 Health Grease Monkey

Here is one shelf in my fridge tonight.  These are fast foods for myself or my daughter to enjoy with a quick grab.  Watermelon, fresh pineapple, blanched broccoli, Greek yogurt, grapes (that need washed yet), chicken boobs… all tasty stuff.

Stock your Fridge 2 Healthy Grease Monkey

My produce drawer is a bit empty tonight, was a “busy” weekend of running around, being the weekend of the 4th and all.  But again, quick easy foods.  Carrots, sliced bell peppers, organic sweet peppers, & romaine lettuce.  (My baby girl says the “OOOOH, THEY SQUIRT SWEET CANDY IN YOUR MOUTH!” when she eats the organic mini sweet peppers.  Love that she loves them. 

Bottom line:

  • Be mindful of what you are going to stock in your home.
  • Prepare foods in bulk to save time. It takes just as long to grill 6 or 10 chicken boobs as it does to grill 2.
  • Keep handy snacks ready.  Prepare several things at once on those days you are already in the kitchen. If I have to be in the kitchen while baking bread, I may as well be productive and get some salsa (pico de gallo) made as well.
  • Wash your veggies/fruits when preparing a meal for something else, again, use that time wisely.

I hope these tips help you in your quest to live a healthier life and to make healthier lifestyle choices, daily.

If you would like additional information on healthy eating or simple steps could improve your life left in your years, contact me.  Thank you, for reading!