This is something I whipped up quick for lunch yesterday. It makes 2 servings so I had it for lunch today too. 🙂 Only 154 calories, tasty with a bit zing and lots of protein.
Ingredients:
1 7 oz can of Albacore Tuna
1 medium tomato chopped (we like big uglies)
1/2 cup diced carrots
1.5 TBSP Mayo (Vegenaise, olive oil mayo, etc)
2 tsp yellow Mustard (gives it just a touch of zing)
…
How we begin our day, every day, sets us up for prolonged energy or a lack there of.Â
Breakfast is the first meal you eat each day. No matter what time you eat, it is still your “break fast.” What you eat is just as important as when you eat.
If you begin your day with nothing but carbohydrates (breakfast cereals, bagels, donuts, etc.) you are setting your body up for a blood sugar rush and then a plummet. PLUMMET = ENERGY DROP
When you begin your day with a high quality protein and some fiber it then allows your body to work efficiently and avoids that drop in energy and also avoids the spike in cravings.
Begin your day with a quality, plant based protein and you will find that you don’t get as hungry, early in the day, and that your energy levels are more stable, all day long! When you are a busy mom, like me, a fast smoothee is an amazing way to begin the day, giving me all day energy and it also gets me through to lunch without all the nasty cravings.
For more information on healthy eating, quick tips, coaching or health promoting products, contact me. I’m happy to be of service.
This is an amazing salad that even my husband will eat… His first response was “raw broccoli, ick” then he tasted it and was pleasantly surprised. The flavors of these ingredients melt together to give the perfect combination of flavor, texture, and pleasure in food.
It also contains a sugar, a fat, and a salt to help cause the brain to give you that “satisfied” feeling after you have tasted, chewed, and consumed it.
Ingredients:
I soak my broccoli in a solution of water & Basic H (two drops) to clean anything still on it.
I’ve chopped the Canadian bacon into small pieces, then added the finely chopped broccoli
Add the onion, raisins & almond slivers & mix.
Whisk together the mayo, organic raw sugar, & white wine vinegar.
Pour over the salad and mix well. It is best when you let it marinate for a bit before you eat it! FABULOUS treat! I like to keep this in the fridge to munch on throughout the week.
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.
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.
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
Snacks
Lunch
Return to camp
Now, stretch, stretch, drink water, shower, and stretch!
Dinner
Before Bed
Links to information on the products I choose to use and represent:
http://athletes.shaklee.com/us/en/
Links I promised about tainted nutritional products:
As the beginning of the Temple Maintenance class draws near, I continue to pray and listen and write out my class outlines. I have compiled information, questions, statistics, and resources for my students.
The one thing, that every student needs, I cannot provide. This one thing must come from each and every student, from within. Commitment must come from the individual.
It is one thing to pray for healing when you are sick or tired or just run down. When we add to that the prayer, the willingness to make a change, to make a different choice to assist in facilitating that improvement.
There is a story of a man who is dangling precariously from a cliff who prays to God to have Him save the man. A scout passes by and offers to help the man up, but the man says, “No, God is going to save me.” Another passes by and reaches down for him but the man replies, “No, God is going to save me.” After a third offers and is again sent away the man plummets to his death. Upon reaching the pearly gates he asks God, “why did you not save me?” God replies, “I sent 3 people to help you but you wouldn’t reach out your hand”
We have to be willing to reach out and take some action. God put us on this planet to work, not sit around and let him just do everything for us. He gave us FREE WILL. We must take the Will to survive, be better, and work toward a better outcome.
My thoughts have again been pulled to Nehemiah as I’ve thought about the role of commitment and action in our daily lives as it has to do with our Human Temple.
If we purchase a home in disrepair, we work to rebuild it, make it safe, make it strong, make it OUR home. But the work doesn’t stop once the home is repaired…we must continue to maintain the house. Clean it to keep out insects and varmints, reroof on occasion to keep rain from entering our home and molding and making us sick, repainting to maintain the integrity of our structure.
If we don’t maintain our home with the right tools and supplies, it begins to crumble and fall down around us.
Our health is the same way. If we don’t care for our body and provide it with the proper nutritious supplies. If we fill it with garbage, sickness and disease can begin to move in and we have no defense. If God has healed your of a disease or sickness, how long can your body continue to fend off the return of that disease if you don’t feed it and care for it correctly.
My goal is to provide you with tools and resources to rebuild and maintain your Temple… But first, you must bring the ladder of commitment and the hammer of action to get to work and make it happen!
God Bless, and make it a GREAT day!
In 1955 an amazing thing happened that changed the way see food and what we expect from our food. The concept of fast food changed forever! The McDonalds model of fast food and their advertising took hold in our country.
When my folks were kids everything was made from scratch.
Advertising and marketing did an excellent job of convincing the American woman she was spending too much time "in the kitchen" (men too). Use this boxed food to "save time" and effort. Commercials depicted happy housewives of the era having so much more time because they could now prepare boxed! Ready made food. (If your listen to your grandma or great grandma you might find that Mac and cheese from scratch takes just the same time as the blue box to make and tastes better.)
Then, the fast food restaurant entered the scene. If the highly "fortified" boxed meals weren’t fast enough, then the fast food place with the yellow roof is the answer. This isn’t as big a deal in Sweden where they realize it isn’t good for you and rarely visit the places, however in America its become an issue of people eating it on a regular basis rather than as an occasion treat. Enter mass malnutrition and a higher incidence of the big four. (not a college conference, unfortunately)
Let’s talk about ‘fast food’.
At home, you wouldn’t have had to load and unload the kids, the meal could have been ready in the same 30 minutes for less money, the kids could have used the potty by themselves without fear of what foreign germs or strange people might be lurking in the bathroom. Thus loading the kids up one time to get to the destination of the evening and if they spill dinner on their outfit it could be changed before going on to ‘the event’ of the evening.
It’s not difficult to prepare, create, and serve healthy foods/meals. The mindset is the biggest obstacle to overcome. We see TONS of marketing on the boob tube about how much easier it is if we use this box or that box, or allow a hand to help you out… But it really isn’t that big of a time saver, in fact, I’ve found I can make dinner faster without it…and I don’t have to freak out if there isn’t a box in the pantry anymore. I don’t need no stinking box!
I hear so many people say, "I don’t have time to make it myself." "I don’t have time to eat healthy." and I can’t help but wonder…
When WILL you have time to schedule
It’s really all just a trade off. Perhaps, a little effort today could prevent the need to be forced to schedule time for doctor’s visits and such. OR… Perhaps you could learn a couple new skills today that could prevent the big 4 and allow you to enjoy the later years of your life outside playing around rather than spending the time in waiting rooms with everyone else.
Stop listening to the boob tube adds, please. Washing some fruit/veggies, or making a batch of protein bars, doesn’t really take that long and the benefits could last a longer lifetime!!!
Here are some additional Fast Food Facts for you and another article about the cost of fast food or if you prefer pictures here is a cost comparison of fast food.
For information on food preparation classes or waist line reduction (weight loss) contact me.
No, writing with an ink pen will not burn exorbitant amounts of calories, but it CAN dramatically improve your weight loss efforts! When we have a baseline to begin with and work from, goals can be set realistically.
‘Weight loss’ strategy: Remember The National Institute of Health’s food journal project?
The NIH assembled a group of 1600 obese people and asked them to write down everything they ate at least 1 day per week. Slowly, people began recording meals once a week and sometimes more often. Some even started a daily food log and it soon became a habit.
The regular food log group soon found themselves looking at their entries and began finding patterns. The 10am snackers began keeping apples and bananas at their desk and slowly began replacing junk food with healthy food in all their meals.
The researchers hadn’t suggested any of these behaviors but the simple act of food journaling led to folks who kept daily food journals lose twice as much weight as anyone else.
This week, let’s create a food journal for our own heath.Source: The Power of Habit by Charles Duhigg
PS: Research has repeatedly revealed that sharing the weight loss journal with a close friend/member of family increases the effectiveness of the initiative even further!
So, put down your soda and pick up a pen! Write down everything you eat & drink, raise your personal awareness, and watch what happens. It works and this is why I include it in my list of things to do when “Getting Started” toward a healthier life!
Let me be honest… The numbers on the scale SUCK! The size of your clothing and how they fit are a MUCH better predictor of your health, and be honest… That IS what it should all be about!
To many of us have been told for too long that the numbers on the scale are what matter! The number on the scale may have some semblance of your current state of health, but really. Dump it!
I’ve been the skinny mini who hated the term. I’ve been over 200 pounds. I’ve plateaued at 160 for YEARS. And I even bought into the belief that I needed to “weigh” a certain amount.
Not Anymore! Today I focus on how my clothes fit, how I feel, my energy levels, and the absence of needed pharmaceuticals.
A 150 pound woman who lifts weights, eats right, and makes smart healthy choices will look different than a woman of the same height who never works out, eats whatever is on special at the market or restaurant and exposes herself to anything and everything you can buy at the grocery store. (Photo from Macey Brooke’s CPT blog)
I am also tired of hearing about all sizes are beautiful. While I believe that all humans are beautiful, I don’t believe all sizes are. When a human cannot walk from the car to the store and shop because their muscles and bones cannot hold them up, I do NOT believe that is beautiful. (The size, not the person.) I’m sorry, I just don’t.
When a person begins to see the Waist Line increase, the health maladies increase as well. Productivity in the work place decreases, absenteeism increases, medical bills increase. Statistics prove it.
I don’t see suffering and illness as beautiful. The people inside the body are VERY beautiful! They may also be emotionally abusing themselves or even oblivious to the state their body has fallen into. They may not even realize why they are sick so often or sick and tired of being tired and sick.
Enter a different view of yourself! When we love our selves, treat ourselves as God’s chosen, feed ourselves as if we were offering a meal to HIM, we get different results than when we just shove anything and everything into our mouths.
This is why I offer Waist Line Reduction team coaching classes and Healthy living trainings in the work place, a monthly support group to those in the area looking to find others and Simple steps anyone can begin taking to improve their health, increase their energy, reduce their chances of being diagnosed with degenerative diseases, and possibly even eliminating pharmaceuticals. (as I did) Finally, I offer an amazing system based on sports nutrition. Nothing artificial, safe for competitive athletes and nursing moms.
Thank you from the bottom of my heart!!! I looked in the mirror this morning and I actually liked what I saw— not quite so “thick” when I turn sideways—it’s a combination of it all, you were the catalyst I was needing!!!”
My clients are seeing AMAZING differences in their daily energy levels, in the way their clothes fit, in their self esteem, and in how people greet them. I find GREAT joy in celebrating THEIR victories and successes!
I actually walk around with my shirt off around the house again because I’m not afraid anymore that, if I bend in a certain way, my fat rolls are going to disgust my wife.
To find out more about how your attitude and choices can begin to reduce your Waist Line and Improve your personal health, contact me!
(Here’s an article from June 21, 2013 explaining how the American Medical Association now says, “If you are Fat, Does it Mean You are Ill? (Yes, Says AMA)” Lets get YOU healthy again!
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!
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.
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.
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.
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.
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.
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:
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!
I know that adequate water intake is important when looking for health through our diet. I understand that water flushes the system, hydrates to keep things moving smoothly, and is 75-80 of our healthy bodies.
Sometimes I want a little flavor in my water. Here is a flavored water recipe or tea that I drink quite often.
Ingredients:
Instructions:
For more of a flavored water (less of a tea) dilute it with filtered water and enjoy the fresh flavors!
Healthy Grease Monkey 
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