This Week! INSANE! lol!!

So sorry I have not had time to blog this past week.  As many who know me, we have been deep into Renovations for the past year, and we are currently in the "home stretch" on two major projects.

Hip Pain....... again!!!! grrrrrr!

So the last few days, I decided that things were not changing and it was time to get running again, so I did....


Just short runs at 6 & 7mph for 1 minute, 45 or 30 seconds to test the hip out.

Crazy Pace... and Eating Right

Are the wheels falling off? lol!!


Its an expression for me personally when life gets going at such a pace that its hard to keep up.  That's what life has been like for a while now.


I was able to fit in workouts during downtime from renovating our house but, now that the renos are in full swing, everything seems to squeeze from all directions.

Do you Own a BlackBerry? An iPhone or a Computer? LOL! :oP

Found a great little app for FREE on my BlackBerry Apps World... and it probably exists for the iphone and others out there.


BUT, the good news, its NOT just limited to a phone, yep, you CAN use it on line too and its still FREE!!


You can track what you eat, and what you do and its geared to the USA, CANADA and other countries for your foods!!! Loving it!!!!


I downloaded it yesterday and love it!! it takes a little playing around, first go into the settings and set it up for your country, then play around in there to find all that you are looking for.  And yes, you CAN add foods to it which makes it GREAT and YES you can sync it to the version on line!! whooohooo!!


This link is for the BlackBerry App. (Click Here)

And this link will take you to the site....


CLICK HERE FOR THE ON-LINE VERSION

And last but not least....


CLICK HERE FOR THE IPHONE APP.

You can log your starting weight, your exercise and your journals... the ONLY complaint I have is that I can't edit out some of calorie expenditures but, those are the basics that will be on any app.


Enjoy and keep moving!! ♥ 

Weigh In Day is Here Again! lol!! + Recipe

Seems like it was only yesterday that I weighed in lol!!


Well, this week was a ZERO, ZIP, NADDA,, NOTHING for weight loss numbers, nope, not even a pound, which I thought I would see.  But, why?

RECIPE ---> Not Mine but, Sharing :o)

On our way home today from the Canada Day Parade, we stopped to pick up an item, I noticed a little book on the counter, they are always free, so I brought it home to check out the new recipes.
Hey, why invent the wheel if you don't have to lol!!!  so I found this recipe and with a few "tweaks" its a healthier alternative than the original.

Best Broccoli Salad Recipe EVER!!!! Seriously! lol!

Even if you aren't a fan of the little green trees, ya gotta try this just once! 

Its Weigh In Day!!! :o)

These past few weeks have been difficult AND trying, to say the least lol!!

Having an injury that is a result of my lower body being twisted, isn't something you can just say Oh well, no biggie and continue doing things the same way but, it is also NOT an opportunity to give up.  Frustration just means... "I need to find another way/solution, to working around or through an issue.  Including but, not limited to, fitting in exercise due to renovating a house and.... not quite having enough hours in a day lol!

Weighing In Tomorrow And Measurements this week! (GLUTEN FREE Recipe)

The good news is that the workouts are back on track!! The hip is settling down, between my chiropractor, therapy (mine) and ice, it seems to be doing the trick. :o)

So yesterday (Sunday) I was able to get in a 50 minute workout first thing in the morning and then later in the evening, I cut the grass, its a big yard LOL!!!


I believe I am on target at this point for the usual 2 pounds to be gone.... hope to see 3 though lol!!


Isn't that just like a woman lol!! we always want more, especially when it comes to weight loss.

I have a quick recipe for you and then I am off to work on the house and such.... 


Just finished my LAST workout for the evening.... we did a 5 mile family bike ride, 40 minutes and based on my current weight, that was a minimum 450 Calorie Burn... not bad at all and we had fun! lol!!


Have a GREAT Week!! Keep moving, keep eating right, stay focused!!! ♥

Painful Hip Update

Today I finally had time to go to my FAVE chiropractor and have him take a look at my hip and such...


Yep, I was right, the pain is at the insertion point in the upper hip and the release was a KILLER!!!  He worked it to the point of me grabbing at him from the pain lol!! Could have been a "bad" grab if you know what I mean, it was a reflex action lol!!

And since losing weight, I have noticed I feel "twisted" and yep, I am, he showed my daughter who was sitting behind me, I am "out of sorts" and I believe this is the reason for the IT Ban situation cause I didn't run wrong, didn't do anything wrong, stretched etc... and still ended up in this pain.


So for now, I continue as I have been, no running, no impact, use my foam roller, and do an IT Ban release type of stretch and ice it.


I CAN workout but, I need to be smart about it, I CAN do weights, seated of course, I will avoid squats and lunges and I CAN do the Elliptical.


I am also trying to be conscience of my walk, to try to twist back the other way to take the stress off of it.


Just thinking... for years I have had issues with running etc... and its been because I am "twisted" LOL!


Just call me "Twisted Sister" bwaaaahahaha!!!  :oD


Have a great weekend, keep motivated, compete with yourself to better yourself and keep moving!!! the only thing that can defeat YOU is YOU!!


You have nothing to lose and EVERYTHING to gain!!! ♥ 

CREAMY Mac 'n Cheese!!! Recipe!

CREAMY MACARONI & CHEESE

 An all‑time favorite "comfort food," this version of "mac 'n' cheese" is as cheesy and good as you remember it, but without the wheat and dairy. This Recipe makes 4 servings. 


Ingredients:
1 cup (4 ounces) uncooked wheat‑free elbow macaroni
2 tsp grated onion (optional)
1 cups shredded Woolwich Dairy Goat Cheddar Cheese
1 Tbsp almond oil
1 Tbsp potato starch
2 cups NON DAIRY Milk (Plain)
½ tsp sea salt
1/4 tsp freshly ground pepper

Preheat the oven to 375 degrees. Cook the wheat‑free macaroni according to package directions, omitting salt. Drain.

Place half of the cooked macaroni in a non-stick 1&½ quart casserole dish. Sprinkle with half of the onion and cheddar cheese. Repeat the layers.

Heat the almond oil in a small saucepan. Remove from the heat and stir in the potato starch. Add the milk slowly, stirring until smooth. Add the salt and pepper. Return the pan to the heat and cook over medium heat, stirring constantly, until the sauce thickens.

Pour the sauce over the macaroni but do not stir it. Cover and bake for 30 minutes. Uncover and bake 15 minutes longer.

Calories per Serving will depend on the choices you make! ¼ Cup IS a serving though :o)

Tuesday's Weigh In & a Recipe! (Stuffed Green Peppers)

Sorry I am a bit behind on the times here, going to post a couple of my recipes tonight to try to make up for it.


On Tuesday I weighed in HOPING to see a decent number, in spite of the fact that my hip was still bothering me, lack of workout time due to renovations... I did.


I am another 2lbs down, and nearing the 40 pounds gone mark.  I like to strive for the "round" numbers if you will lol!!


So that put me at a total weight loss thus far, as of Tuesday that is, of 36 pounds gone and not coming back! 


I am struggling to be honest, with fitting time for workouts, mainly due to the end of the school year, and she had the stomach flu, which left me exhausted the next day because of broken sleep... I am out looking for taps, sink, flooring etc... and booking people to come in and give us estimates on doing some of the work for us.  Like the countertop and the flooring at this point.


BUT, I keep reminding myself, this is temporary, the interruptions and I am keeping my eating on track  :o)

Have a great week! ♥

Banana Muffins! Recipe!

Sorry I haven't been on the Blog the past 24hr, my "mini me" was down with the stomach flu and we are deep into renovations at the moment.

So here is a very simple and tasty Recipe for some Muffins to make up for it lol!

Feel free to personalize the recipe by adding what YOU like, nuts, chocolate chips but, try for healthy adds or your muffins that were good for you, become junk.

A Quick Snack Bar Recipe for the End of the Week!

Been a crazy week! We are in major renovations of our house and the running around to get this and that is the worst part of all! lol!

So I am keeping the last post of the week... simple and tasty! Enjoy and have a GREAT weekend! ♥ 

The Agonist and The Antagonist! Nope, not in a Novel but, it is a Novel Idea in a Workout!

One of the things about "movement" (kinesiology) that I learned as a fitness professional was that there are two kinds of movement regarding Muscles and that there needs to be a "balance" in order to avoid injury or certain strains.


So why is that important to know?

OH NO!!! NOW WHAT!?

One of the most devastating set-backs you can experience is an injury that puts the breaks on your workouts.


Last weekend, I had trouble fitting in a workout, so it was late and I thought, I'll take the dog out! She loves to run! lol! 

A Low Cal to Die for Desert!

Just remember, ONE is a Serving!

Rough Week!

Setback... its a word that carries a negative connotation with the utterance and realization of it.

However, it doesn't say, mean or imply, "the end". lol!! No it is what it is.

One of the Simplest, Tastiest Veggie Side Dishes EVER!!!!!

This is one of THE most tastiest ways I know to serve Asparagus, it only takes a few minutes of prep and they are baked, so there is no muss, no fuss with it... easier than steaming to me lol!


Enjoy!!

Who doesn't like a Breaded Chicken Breast! Dinner for 6!!! lol!

I'll save my thoughts for tomorrows blog/post and just give ya the recipe tonight ♥

Italian Pasta Dinner for One ---> Recipe

I have a few friends and a few comments, that it would be nice to have some recipes that are for the individual, sooooo... here's one for the individual. ♥

New Day!

I read that statement yesterday on a status update on FB... "Today is a New Day and a New Start".


When it think about it, it only takes a second to change your mind, a second to put it into action, a second to make a plan of action... so what goes wrong, what stops people from carrying it all out?


ONE NEGATIVE THOUGHT/ACTION.


Yep, that's it.

Ready for a little Tofu?

I personally have not tried this recipe AND its NOT MINE, I found it in an old magazine from last year and it does look scrumptious!! 


So I am changing a few ingredients to make it healthy... if you try it, please let me know what you think.


Thanks! ♥ 

What went wrong?

Today is Weigh In Day... I am actually writing this the night before but..

I had such hopes for Monday and ended up having a lousy day!! Workout wise that is..  I woke up full of energy, had a busy morning planned, had coffee, quick shower and back in the house before 8am, went to put the laundry on the line... still full of water, so 1/2 hour later, after trying everything, yep, my son destroyed my washing machine :o( 

Its a long story but, bottom line, he didn't listen and it cost him.

So the fireplace guys were late as well, crossed wires and I had taken my supplements, some have to be on an empty stomach but, my workout was NOW pushed back from being started at 8am, to almost 10:45!!! And then it hit!!

The Rumbley in my tumbley as Pooh would say...  This workout is biting the dust fast, going down in flames and not much I can do about it at this point.

So I grabbed a teaspoon of peanut butter and a square of pure cocoa chocolate... hit of calories via fat and some sugar (good sugar)...

After 30 minutes on the treadmill and increasing pain!! NO I do NOT recommend anyone to try or do this... after 40 minutes of what was suppose to be my 700 Calorie Burn... I was totally spent, burnt out and needed my smoothie!

It did help but, the damage was done, my poor tummy bloating, cause I DON'T miss meals, I DON'T ignore a "Rumbley in my Tumbley", I FEED it...

So what was suppose to be an AMAZING LAST CHANCE WORKOUT... was a bust  :o(

Want a Healthy Snack? Tastes GREAT too!!!

Good Morning!!! 

I have a bit of a CRAZY week ahead of me, repairs on the house, fireplace cleaned & professionally swept, doctor check up, orthodontist (no not me! lol!) etc... etc... etc... so, this week, I will post what I can, as I can in the blog.

I know from the responses, the RECIPES are always a great idea for me on the run lol!

So here is one that you can play with, it has the basics, keeps the calories down and the nutrition UP, and you can add to it as you see fit.

Seeds, Nuts, other flavors or seasonings... I DO encourage you to experiment with the recipes and see what you can create that excites your taste buds, satisfies your cravings and keeps you away from DIEts!!!! lol!!!

HINT: YOU COULD, add some Organic DARK chocolate chunks to this one from the health food store hehehe! just a thought  :o)

And now for something totally SINFUL!! RECIPE!!!

As in SINFULLY delish!!!

Who doesn't like Cheese cake!? Well if you do, read on, print out and giver a taste!

LASAGNE ROLL-UPS ===> Recipe

Okay, crazy day here, in and out of the house and not a moment to spare!! So I will keep it brief!! *Struggling to get a workout in too!!! YIKES!

Here's a simply fabby recipe!! Try it for dinner and leftovers and then try it for company!

BEST Tortillas Ever! ===> Recipe!

The Biggest reason I call these the BEST EVER is because YOU make them and that means, NO preservatives, you can use Gluten FREE Flour and they will taste great!!

Remember, only make what you want to eat that night OR for left overs the next day, that way you are not pitching food in the garbage cause it goes bad.

Recipe and Chit Chat

WEIGH IN DAY!! lol!


Yesterday I did my inches, I really wish I would have done them the way I did with my clients back in the day, so far up from the knee, the thigh, the calf, from the wrist, the elbow etc... I DID however do the waist, the hips and the chest and thus far, just on these, I am down 14 inches.  Based on my clothing... more like 20 inches lol!


I have gone from a 1X-2X (in some things) OR XL if it had baggy legs and elastic waist, or sizes 16 (tight)-18 (which I refused to buy!) to a Medium and a lot of my old clothes that I refused to get rid of.  Large is baggy and all the other sizes are HUGE now lol!  Feels good but, I am NOT there yet.


Last weekend, I was told, no, you should just stay at this weight, not a chance!!! Based on my bone structure and the doctor's chart, I am STILL about 60-65lbs over weight.  And I agree.


I am at a steady weight loss of 2lbs a week, based on eating from ALL the food groups (NO sugar is NOT a food group!) and exercising for one hour, 3 days a week.


If I WANT to lose more per week, I can, I just have to increase the workout time to 2 hours, 4-5 days a week and I would probably drop 4-5 lbs a week... but, do I want to?  Yes and No.


I want to cause I want the weight gone!! lol!! But, do I PHYSICALLY want to?  We will see.


Now on to a recipe!! lol!

Almost Crustless Quiche! ===> Recipe!

We usually make this completely crustless when we are at the cottage, its simple, quick and ready to go in the morning... I usually would portion out servings and then wrap them individually for convenience... and remember NEVER use aluminum foil on these babies!!! it will make your Quiche turn dark, almost black!! ewwww!!!

NEW RECIPE! Orange Chicken Cheddar Salad

The name kinda says it all but... this is one of those salads that leaves you wanting more!! And More!!!  So glad I cook portions only and rarely have leftovers!! lol! 


Read on for the recipe and picture.....

RECIPE! Ground Turkey Shrimp Wrap! Yummy!

My family is pretty good at the thumbs up or thumbs down at dinner time and last night, it was thumbs up all around.


So here is a new family fave to share with you  :o)

Exercising at Home VS Elsewhere....

I have heard/read where people will say.... "You don't need to join a gym, you can do everything at home!"


Ah, no, that statement is NOT accurate for everyone... oh it might work for some folks but, I so dislike big, broad bushes *if you haven't noticed that by now* lol!

Which Came First... The Egg or the Exercise?

On my morning drive, I saw a fella I know that rides his bike, a considerable distance I might add, to get to work everyday.  And I noticed, he is still VERY MUCH overweight... and that got me to thinking about how many people set themselves up for failure. 


Consider this if you will....

Taking Recipes & Converting Them!

So you have a fave Recipe that you want to hang on to... then do it!!  Just convert it over to something MORE healthy and where the Calorie/Portion Control Fits! 


And here's how.......

NEW RECIPE! Quinoa Pasta Asiago w/Sweet Italian Sausage.

If you look back a few days ago, there is a post about a NEW FOOD... well this is a NEW RECIPE with the New Food! lol!


And it was WELL received by my otherwise finicky family!

How Much to Weigh? What's a BMR? Caloric Breakdown? And More...

This entire Post is about EMPOWERING YOU, so you have some tools, that will give you numbers and then how to break it down to make sense for you personally.


I do NOT suggest/recommend that you follow any of the diet plans or outlines etc... on any of the sites.  Its the Calculators that are of the most benefit to you.  The calculations can be done "long hand", which is what we had to do back in the day lol!! 


Those are some of the number one questions that need answers and they need to be answered BY YOU FOR YOU.


There is a thing called "the Law of Averages", this Law is used to figure out things like the ratio of odds to win a lottery or even your personal life insurance plan based on the "Law of Risks".  Which is also beneficial in understanding the Risks of cutting calories and the wrong ones.


Want some easy answers?

Some GREAT Links! The Skinny on.... CARBS, FATS & PROTEINS

The other day I said I would post some information about Carbs (carbohydrates) well, I figured I should also include some info on Proteins and Fats.

To Carb or Not to Carb?

Most of us have heard of a number of "Brand Name" diets out there that consist of 1200 or less Calories OR Eat only Protein and Veggies...

There is a HUGE Health Cost involved in both of these manners of attempting to lose weight and if you ever talk to someone who has done one, they will tell you, RUN the other way!!

*** As you read this next section... please keep in mind, if you have kidney issues, heart issues or other health issues, some of these "Brand Name Diets" can actually HARM you further than where you are currently with those issues.  And sometimes talking to your Health Practitioner about "Diets or Dieting" is absolutely useless!!! Because most of them know nothing about Nutrition.  When you consider they go to school to learn about DISEASES and DEATH... seriously! The first thing they work on or with is DEAD BODIES to figure out what killed them, to understand DISEASES.... and some actually pay an individual to sit in the Nutrition Classes (which are NOT mandatory) just so they can get the credit.  Don't believe me... do your own research! ***

Got a Craving that You Can't Seem to Nail Down?

Its Weigh In Day again!


Down another 2lbs... slow and steady!!! That gives me a grand total of 27lbs so far... I want that 30lbs now!! lol!! 


We all have experienced cravings at different times... some of us moms, have experienced, "odd" non-food cravings......

NEW FOOD!!! And Recipe Ideas Galore!!! ♥

Frequently, I will wonder around the grocery stores to see if there are any "new food" items.... and to check prices, labels and whatever else I can find to look at lol!


Well, a couple of weeks ago, I came across a REALLY NEW Item that had me thrilled to try it.


I was NOT disappointed in the least!

VEGETABLE LASAGNA! Recipe Time!!

I did promise a recipe this week due to the down time with the blog... so here you go!!

YOU CAN substitute some things... if there are other seasonings you prefer or vegetables, like Eggplant... make it once, then make it your own!!

BEWARE of the Slippery Slope!

Sorry, there were no updates to the blog for a brief time, seems they were updating the site and doing scheduled maintenance.

So BEWARE of the Slippery Slope!

Which one?  You mean there's more than one!!?  Yep!

NEW BOOK OUT!!! Carb Lovers Diet

Today I was channel surfing the tube and came across "The Talk" with the women sitting around talking, or trying to talk over each other lol!! Its much like "The View" really... any how, they had these two ladies, the Author's of the book on talking about "The Carb Lover's Diet".

Personally, I HATE books that say DIEt in the Title... cause you are DYING to eat something you can't have!! And this book, well it appears that you can eat and lose weight but...

I have BIG Doubts about the Author's Claims.

THEY DO state that it is a lifestyle change that is needed but, the Phase 1 of the program, 1200 Calories... for some people, it is going to put your body into shut down mode!

If I only had more energy!

Do you or have you ever found yourself saying that?  I know I did and I also knew the answer to the problem.

If I only had more energy, THEN I could workout.... if I only had more energy, THEN I could.... and I had a seemingly endless group of statements that I "thought" or imagined I could do... if I had this mysteriously missing energy.

Lifestyle Change Verses Dieting... RECIPE INSIDE TOO!

In the past few weeks, I have had a number of conversations with friends and family that can be very revealing... seems we don't get what a "Lifestyle" change is, oh! we understand the word alright but, we don't have the concept down.

When you think of a DIET most people think, Elimination or Sacrifice or Bland or Starvation or Deprivation and I would agree with them 100 bazillion percent! lol!

But, when you say a LIFESTYLE change... *sound of crickets*

For the Chocolate Lover in All of Us Ladies!! And Men lol!

A while back, I gave you a recipe for a wonderful Peanut Butter Banana Protein Shake... well, now I have a NEW One for you!

I tried it this morning and if you like Reese's Peanut Butter Cups... read on!!

Yummy Tilapia with Lemon Pepper Parmesan Sauce! RECIPE

Last night we had this for dinner, I have never had Tilapia before and the price is always good on FRESH Tilapia at Walmart so I thought, what the heck.

I searched the internet and found a recipe, then ADAPTED it to a Healthier Recipe (which I will talk about later) and gave it a try.

Hubby gave it two thumbs up, said he liked it.  Now, the translation of that, when it comes to my husband, is this; "You can make this again." LOL!  If he says, "aaaah, its okay", that's a polite way of saying, "I will eat it this time but, don't make it again plz" lol!!

So if you like Tilapia OR you like fish in general, I would say this recipe could be used on Sole, Halibut or Salmon even.

You will notice there are TWO recipes, one is for a Serving for 2 and the other for a serving for 4 People.

Weigh In Day is Here! Again lol!

Well after eating about 1800 or so calories at the Wedding Sunday and only working out 3 days instead of 6 cause, I honestly really didn't feel like it... and I did cut the grass lol!

My HOPES were for 2lbs... my expectations were for maybe 1lbs.

OMG! WHAT TO DO!?

This past Sunday, I was blessed to be a part of a special day for a special couple.

A young lady I have known, since she was a child, married her sweetheart on Sunday morning, she was beautiful, the ceremony was beautiful...

Listening to your Body

This week has been an "odd" week for me, I don't usually get aches and pains but, this week, I did.  I wonder if part of it was from having to take medication for a migraine that got the better of me on the weekend.

Mediterranean Pasta Recipe

Now this recipe is something you can personally play with... try different veggies, or different pasta, or hot Italian Sausages, which is what I would use, if the kids weren't here eating it too lol!

Just remember to check the calories... if a box of past says that 56g is a serving and that serving is 320 Calories, divide the 320 by the 56 and that will tell you how many calories PER gram for that pasta.  Then you can adjust up or down for your own portion of pasta.

Chicken Shrimp Spring Providence Recipe

This is the kinda recipe that you can switch it up a bit, for example, if you are not into one of the veggies listed, substitute something else you like.

THE BEST PROTEIN SHAKE RECIPE BY FAR!!!

You could also use this as a morning Smoothie to replace your breakfast or post workout... it travels well in a cup w/straw lol!

Eating when its out of your control

A couple of weeks ago, I went to my mother's surprise birthday party, it was the first time where I was NOT in control of what my food choices were going to be.

And if you knew my family, when we get together for an occasion, most of the foods are fats, fats and more fats... like potato salads, macaroni salads, lunch meat tray etc... so I was a bit concerned, what I would eat.

I had made up my mind that I would have some birthday cake but, not the icing on it, which I DID have, just a 2X2" piece.

And there were Moose Meatballs, not in a "sauce" which was great!  there were SHRIMP! and I love shrimp! low in calories and taste great with nothing added.  And there were veggie trays with dip, I skipped the dip and went for the veggies and fresh fruit, but, not the tempting dipped in chocolate ones lol!! and there were these BIG cheese stuffed ravioli, I had one.

All in all, I made the best choices, raw, fresh, no or low fat and the least processed!  Of course, with the exception of the cake but, only had a small piece and cut off the icing.

When ever I am out and don't have the control over my choices, I do the best I can, knowing what I am looking at in Calories and Fat or Food Additives.

I don't believe in "dieting" which I have stated before, anything in moderation that is REAL food and knowing how to size up a portion and making the best choices under the circumstances... avoid the fat, processed (has high sodium) ABC "foods", and empty calories.

Since tomorrow is Good Friday, I won't be blogging... have a wonderful Easter Holiday with family and friends! ♥

Recipe Time ==> High Fiber Snack!

I've made these a few times now and each time, they turn out slightly different, but the same if that makes any sense lol!

I HIGHLY recommend increasing your water in-take if you are going to eat these, they are EXTREMELY high in fiber!

Weigh In Day is Here!

So this week was a bit different... and yesterday, I figured was a wash, a disaster of a day... maybe not?

I wanted to get my workout in first thing in the morning yesterday due to a packed day of things to get done and hubby is off on a biz trip again this week.

So I headed down to the basement to get my workout in... heard the door and the dogs so I came up... it was the Mailman dropping off the parts for our BBQ, which had fallen over during the Spring in a windstorm.  The main handle supports had broken off.  Yaaay! we can BBQ again... that is when SPRING GETS HERE! lol!! Had snow twice this week.

Transglutaminase OR Thrombin===> Do you know what that is? You should!!!

Transglutaminase or Thrombin...

Most of us have never heard of these names or what it is but, when we do, remember either these names or its slang name...

But, I have a question... why is it, this name does NOT have to appear on meat, chicken, fish, pork or any other meat label to inform us when and where it is being used? Why doesn't it come with a "must be completely cooked" label?

It really should cause, if you eat any of the above (meat, fish or poultry products) with this in it and it is not fully cooked, you are opening yourself up to listeria, salmonella, e-coli and a list of other deadly bacterias.

RECIPE TIME!! :o)

Due to a hectic family schedule this week... I didn't have much time to blog, so here is a little something to make up for it.

A Couple of otherwise "SINFUL" foods converted to a more healthy alternative... sorry, no pics to go with it at this point but, will add some at a later date if I can.

ENJOY!! And have a great weekend! Keep moving!! ♥

FORMS TO MAKE IT SIMPLE

Due to time restraints, I haven't been able to pour much of myself into the blog this week... sick youngen, doctors, allergy tests... I'm healthy LOL!!

So I hope this works, I want to help make things simple, so I redesigned some "Forms" to make things simple.

I keep a log in a simple note book from the dollar store but, I wanted something a bit more organized.  So here is what I created.

Hope it helps you in your own personal journey!

Recipes coming this week and a few news articles well worth reading (might make you gag too!!) 

I have created some great forms to help keep you organized and keep track of what works and what doesn't, so you can see where you need to improve.

If you are interested in having a copy, please leave a comment here and I will get in touch with you OR you can CLICK HERE to e-mail me your request for a copy.

Have a great day!
♥

Some Important Numbers....

To most of us, numbers matter, whether its on a paycheck, doctor's results, weigh scale or a report card, we use them no matter what to measure things that DO matter to us or as markers.

And there are more numbers than just the ones that are measured in pounds that we need to consider when we want to make a healthy life-style change.  As I mentioned before, an individual can be thin and be completely unhealthy.  So that number on the scale is NOT a marker... its just a number to be aware of.  If the number is too high in combination with other numbers like your HDL (Bad Cholesterol) being too high and your LDL (Good Cholesterol) being too low.  THESE numbers matter.

Also a very important number is the BMI, also known as the "Body Mass Index", this particular number tells us potential  "risks" based on the number, for the individual.  Along with your medical "predisposition", which is based on your family history of health risks.

EXERCISE JOURNAL === > Example Page

A week or so ago, I showed you what my Food Journal Page looked like, a quick example... so now, lets take a look at one of my exercise logs.

Keep in mind, I DO NOT keep the same routine all the time, I work out according to how I feel some days, cause if I really am not into it, and I force myself, then I am going to begin to dread it.

Whereas I personally love the challenge to better my time or my speed or my heart-rate or calories burned.  I find something to be competitive with myself about and then go for it.

Working Out.... a few thoughts...

Exercise should not be a dirty word, it also shouldn't bring about thoughts of dread.... but, most times it does.  And I think in part, its purely attitude.

So that means, we need to rewire or hardwire how we view exercise on the one hand and on the other, we need to find something we actually LIKE doing.

Whether its following along with an Exercise DVD with one of our Faves, like Bob or Julian from Biggest Loser, Walking outdoors, joining a gym, working out at home with equipment or even using the Wii or XBox... exercise should be enjoyable!

A few things to consider... if you are not a disciplined type person, you will struggle with working out at home and sticking with it.  There needs to be an accountability factor to help keep you going.

RECIPE!!! Awesome Tomato & Cucumber Salad

This recipe is soooooooooo very simple and amazingly good!!! It will be a crowd pleaser for sure!!

RECIPE! Tiger (Meatless) Mini/Maxi Burgers

This week, I set out to create a Healthy, Fiber filled, Meatless burger for my family.

It took a few days of trial and error but, the family really did enjoy this recipe.  Its an original!

I hope to create another Meatless Burger in the next few weeks ahead, I want to use TVP to see what I can create.

Enjoy and feed back is appreciated, either here or on FB, thanks!

RECIPE! Wanna have a great snack food handy?

My kids have never really tried this before so when I bought some and brought it into the house, I knew, don't tell them what it is till they taste it! lol!

I know they LIKE crackers... so I went for a flat bread and they are pretty good with veggies, only one of them hates mushrooms.

So I put some of "this" on a flat bread and stuck it in their face and said "try this"... "what is it?"... "just try it, you will like it"... you could tell by the faces they were ready to hate it before tasting LOL!! Love it!!

Everyone in the house loves it!!

A Giant Leap Forward... then 2 Steps back...

DISCLAIMER: What I am about to share is based on my own personal journey, I am not advising anyone, diagnosing anyone... I am simply sharing my ordeal and opinions regarding, myself.

In the past week, as I had mentioned earlier, I was feeling ill, no energy, like I was coming down with something but, it wouldn't fully manifest. So I assumed it was the antibiotics I had taken the previous month due to the flu.

As a result, I started on some Udo's Probiotic Advanced Formula and some Jamieson's "instant" probiotic formula supplements. After a few days of "bloating" I noticed I was feeling a bit better. But, there was some "achiness" on one side of my abdomen area.

I looked up the area on the internet and when I saw what it was, it triggered the last appt I had with the Doctor where she informed me, I have "fatty liver" spots. These appeared in an ultra sound when I had a kidney stone.

So I did some more research, seems, "they" say, you can't get rid of this once you get it, its like non-alcoholic's cirrhosis of the liver by comparison. Yet, they haven't done any serious testing or studies with supplements or herbs.

THE BRICK WALL

Everything has been going great!! Workout has been fitting in, getting done and seeing heart results, so I have been very pleased with the results.

The family likes the new foods, there's less "odors" in the house, if you catch my drift... so all has been on track and on target.

Then two days ago... I hit the brick wall and hard!!

Woke up, not knowing if I had a sinus infection, was I coming down with something, was I going to get a 'gift' after not seeing that for over a year!! and I just wanted to go back to bed! NO ENERGY!

I thought... If I can just get to a workout, I will probably feel better, so I will get a few carbs in me for the go... made a nice, homemade Egg White Spin-Muffin with Soy Based cheddar on a whole wheat mini soft bagel bun. I think they call them a bagel cause they have a hole in the middle, cause they are nothing LIKE a bagel! lol!

Nope, not working... Latte with a bit of extra espresso... nope... nothing is working!

A MUST READ! Totally agree! ==> Frankenstein Foods Anyone?

I love most of what Dr Mercola presents in his articles from his own research.

This article in particular very much hits home for me personally, in Canada, Organics are NOT regulated like they need or should be at this point in time. So I see the purchase of them as totally insane based on the $ amount.

If you are tossing the peeling, why pay for organic?

Not only that but, at least 93% OR more of what we purchase in the produce section of the grocery stores ARE GMO foods... that means "Genetically Modified Organisms". Foods that man has played Frankenstein with for lack of a better word.

Have you noticed the "stump" in the middle of the tomato, that when you cut it out, you have a huge hole going through most of the tomato? Well that's cause they wanted to make them a little tougher, so they wouldn't bruise so easy, the storage life a little longer etc.. the result is the stump which is part of the final product from the crossing of the DNA of one plant OR animal into the Tomato.



Most of these foods... we are not told what they crossed it with. And if you check the research, sometimes the lab rats that ate it, died. So they went back to the drawing board and started over, till the rats lived.

The end result is also that what nutrients we USE to get from a fruit or a vegetable, now that it has become a GMO, we now longer get those same nutrients.

7 Worst Supermarket Ripoffs! (Click Here)

You can receive his notes directly on your FB page or via e-mail, well worth the read.

I will talk more about the Frankenstein Foods at a later date ♥

LABELS ===> Are you giving your kids 7 & 1/2 tsp of Sugar for Breakfast?

Are labels really that important?

One word answer... YES!

They tell us what we are eating and how much!!! and sometimes, we honestly have no clue.

Here's some quick information regarding labels and things we all should know about them.

WHAT'S THAT? NO!! SMELL!!!

A number of years ago when I was a Certified Personal Trainer, I attended yearly seminars. One of the key speakers I recall was Paul Chek. He was always a dynamic speaker and his knowledge was cutting edge.

I will never forget the seminar he did on "stinky poop" for lack of a better term.

Oh he was graphic! lol! Floaters, sinkers, stinkers and mush! lol!

He went through and explained to us that "toxic waste" in the body, stinks! It produces stinky gas and stinky poops.

"DIETING WITHOUT EXERCISE" ==> My Opinion

Just to be clear, I don't like the word Diet, it implies "deprivation" or "elimination" of something and it just doesn't work, unless of course you are eliminating "bad" things from your dietary intake, like white sugar or white (enriched -- ABC) flour.

If a person is just out to "get skinny" any fool can starve themselves and get results... results that include possible organ damage, hair loss and gum issues, just to name a few.

A lifestyle change usually takes coming to a point... it can be a heart attack, a medical diagnosis like diabetes, or just plain fed up with your physical appearance.

This change should start from the inside out...

TOO GOOD TO BE TRUE MEATLESS NACHOS

There is some information to know before using this recipe. It calls for TVP, which is Textured Vegetable Protein; it is a great source of Fiber and has NO fat, IF you buy the correct one.

Read labels, what you want to see is TVP and at the most, caramel color, if you can find the white or blonde color, all the better!


On average, TVP per cup has about 250 Calories and that’s one cup DRY, before re-hydrating it. It has 50g of Protein, 28g of Carbs and 16g of Fiber. Also, the best TVP for this recipe is the fine granule type, as it closely resembles ground beef, it also comes in chunks.

So when you use it in recipes that I provide here on the Blog, they are DRY measurements.

CHAR!!! THERE IS NO FLAVOR TO SOME OF THIS STUFF YOU EAT!!

LOL man if I had a dollar for every time clients had said that to me when I was actively working in the field... no, there is flavor there, the problem is "the tongue". Specifically.... YOURS.

If you check the packages of mostly everything you have in the house, you will find one common word on them SUGAR!! Anyone in the industry referred to is as "white death"... it has no health benefits, it IS addictive, oh you don't think so? lol!

Take a baby who has a clean palette when it comes to taste... if you give them puree fruits first before you give them veggies, good luck! lol! After that, they will want the junk food more than anything else.

Turkey Shrimp Garlic Pasta

This is a variation of the Chicken Pasta Dinner which is sooooooooo good!! And the great part, still in my caloric range.

INGREDIENTS:

3oz White Skinless Turkey Strips
1/2 Cup Whole Grain Pasta (Shapes are great)
50g Cooked Shrimp (w/o Tails)
1 & 1/2 Tbsp of Renee's Parmesan Cesar Dressing
2 Cloves of Garlic (Crushed)
Pinch of Sea Salt
1/2 Package Baby Portobello Mushrooms
1/4 Green Pepper Chopped Fine
1/4 Red Pepper Chopped Fine
Bed of Spring Mix w/Baby Spinach

INSTRUCTIONS:

Cook the Turkey in a covered dish with one of the Cloves of Garlic and the Mushrooms under and over the turkey @400 degrees for 25 min.

Cook pasta according to instructions with the pinch of sea salt & chop peppers & set them aside.

When the Turkey is finished, drop the shrimp in to heat them.

Arrange the lettuce on the bottom of the plate and cut or tear the turkey into a small bowl, add the pasta, the shrimp, and the Renee's Dressing. Mix until well covered.

Add the vegetables to the lettuce, then add the Turkey, Pasta and Shrimp and any dressing in the bowl to the dish.

ENJOY!!

FOOD JOURNAL ===> Sample

I am going to share with you, a sample of what an average day of my food journal might look like, this was an actual day… PLEASE keep in mind, this is for ME only… the point of the sharing is to show you how to stream line it and to actually record what you eat, and the calories. THEN YOU are accountable to YOU.

When I was in practice, I would have a client keep track of what they ate for ONE week prior to coming back to make changes, it was the initial consultation. It was just simply if it passes your lips, you wrote it down.

It was amazing that there was MUCH that individuals did NOT put down… LIKE… tasting as you are cooking… eat a spoon of whatever, you still ate it, you still ingested calories lol!! I remember having clients on the phone and asking them, what they just ate… “Oh nothing, I was just tasting dinner to see if it was seasoned enough”… so you ate something? lol!

There are soooo many little things we do like that, we totally forget… hand to mouth… what was it!! Write it down!

*** You will notice I do NOT write down the calories for the Vegetables on my journal, that's because on average, the over all total amount at each sitting is NOT a serving size and all combined might equal a serving size which would be around 30-40 calories at the most. And still, with adding these in... my totals are good for me :o)

And even though I have NOT written it down here, your water intake should also be recorded, just to make sure you got what you needed... even if its just at the end of the day ♥

---

SAMPLE FOOD JOURNAL PAGE
1/3 Cup Egg Whites (45 Cal)
Mushrooms
1/2 Pita Pocket (55)
Latte (175)
(275 Cal. Total)

1 Small Apple
(65 Cal total)

Spring Salad Mix w/ 1/2 Can Tuna (60)
1 & 1/2 Tbsp Homemade Honey Balsamic Dressing (120)
Raw Mushrooms + Tomatoes + Onions
(180 Cal. Total)

Vanilla Protein Shake made w/water 8oz (110 Cal)
Small Banana (100 Cal)
(210 Cal. Total)

1/2 Cup Pasta (155 Cal)
1 Tbsp Olive Oil w/Seasonings (100 Cal)
1 Tbsp Pine Nuts (52 Cal)
1 Tsp Parmesan Cheese (40 Cal)
Red Pepper + Carrots
(342 Cal Total)

1 Flax Blueberry Cookie
(35 Cal Total)

*Total Caloric Intake for the Day 1107

---

*Which is for ME only… each individual should see their medical practitioner for advice and counseling on how many calories their body needs per day. It WILL vary based on your level of being overweight/obese. And THEY are the expert about YOU.

** YOUR Doctor is the only one who can or should advise YOU regarding your Caloric Intake.**

CHICKEN PASTA DISH

This was a MAJOR hit with my family! 2 Thumbs up from each!

Each of these ingredients are PER PERSON, so if you have 4 people, simply multiply the ingredients by 4.

INGREDIENTS:

3oz Boneless Skinless Chicken Cooked
1 Cup Raw Mushrooms
1/2 Cup Cooked Whole Grain Pasta
1 & 1/4 Tbsp Extra Virgin Olive Oil
1 Tbsp of Pine Nuts
2 Cloves Garlic Crushed & separated
2 Tsp Oregano
2 Tsp Basil
1/3 Cup Peppers (Red or Green or Mixed)
1/3 Cup of Baby Carrots Finely chopped
Mrs Dash Seasoning (Original Blend)
Spring Mix Salad with Baby Spinach

INSTRUCTIONS:

Wash chicken pieces and sprinkle with Mrs Dash Seasoning and any other seasonings you might want to have. Add 1 Clove of the crushed garlic to the pan over the chicken, sprinkling by hand. Arrange them in the bottom of a non stick pan that has a lid, like a Corelle dish.

Wash and add the mushrooms over the chicken pieces, cover and bake on 375 for about 35 minutes or until cooked.

Put oil in a measuring cup, measuring by the TBSP per person, then add all the other seasonings to the oil, stir well and set aside.

Chop peppers and carrots but, keep them separate from each other. *You CAN season the carrots with Basil if you like* Set these aside.

When the chicken is cooked, weigh out 3oz, then chop or shred it, per person.

Cook pasta per instructions and drain when finished.

Layer the bottom of the plate with the lettuce (as much as you like), add the hot cooked mushrooms, then the pasta, add the chicken, vegetables, pine nuts and stir the oil/seasoning mixture and then drizzle 1 & 1/4 Tbsp over the assembled dish.

*YOU CAN Substitute the Honey Balsamic Dressing recipe for a Tangier Taste Treat!

*YOU CAN add a Tsp of Grated Parmesan Cheese, this will increase the calorie content by about 20 Calories.

Total Approx Calories: 345 per serving.

Bon Appetite!!

FEAST OR FAMINE ---> Rebellion of the Body

One of the things I think is vital to any individual for success and this statement kinda goes across the board...

How the heck did I get here???

Now like I said, that can apply to a lot of things in life but, for some of us, it seems like, one day I was 118lbs soak 'n wet, the next I was over 200lbs!!! *Hand Raised*

Well, how many of us did the Famine Diets? or Starvation Diets! Eat nothing all day, then have a small dinner, go to the clubs and dance all night OR eat something for breakfast, exist on coffee all day, then eat something and go to the club and dance the night away. OR like some of the girls in the gyms where I worked... they taught Aerobic Classes...

Grab whatever in the morning to eat, get to the gym and teach back to back classes then head out or to the counter to get a.... SALAD!!!!

On average I think these girls lived on air and about 500 calories a day!!!

So what happens? For one, the latest research shows (Dr Mercola) that scaring of the Heart takes place, which is irreversible heart damage.

And then there is what I call... the Feast or Famine Rebellion of the Body. Its like the body-snatchers came in over night, took your cute little body and dropped this alien body over your bones while you were sleeping!!!

Well in truth... we actually taught our bodies to do MORE ON LESS... so, we ate less, the body actually slowed down the metabolism to match the caloric intake closer, as to not starve to death. And then when we DID eat... because we were pregnant, got married, didn't care etc... blump, blump, blump!!! Hips, thighs and junk in your trunk!!! lol! Ya baby it all showed up!!

And its not like we sat down in front of the refrigerator and ate for 10 hours a day!!! NO!! lol!! we just ate three times a day, maybe a little something like a muffin in the afternoon or a couple of cookies.. and OH then we sat still at night, instead of clubbing and started to watch TV, and everyone knows!!! chips and popcorn are best eaten while watching something!!! lol!

And FOOD began to LOOK and TASTE better than we ever remembered!!! YES IT DID because we weren't eating it back then!! LOL!! :oP

Here's a little story I like to use to illustrate a point...

Back in those days where we "starved" ourselves... its like there was a Famine in the Land... so we had to get to Egypt where all the gain was! So we walked and we walked and we walked, getting skinnier and skinnier...

Then once we arrived! WE ARRIVED!! there was food everywhere!!! so we sat down and enjoyed! and enjoyed and enjoyed!

One day, we went back home, no longer desiring to eat and eat, so we started on that journey back, losing weight as we journeyed back!

But, the brain remembers Egypt, all the delectable treats!! all the goodies, all the food and the abundance!!! so, what does the brain do?

It kicks up a memory in the area of the taste buds... OMG!! I can taste a cream puff with chocolate topping!!! And yet, when you look around, there is NONE to be found!! And then we go back to Egypt...

This is a vicious cycle... its call D I E T I N G!!!

We deprive ourselves of the garbage or even good things and eat salad and crackers for 6 months cause we are getting married or we are in Sally and Joe's wedding or we want to lose that baby weight.

For ME, I DID the anorexic thing for years, then I did the drugs, alcohol and dancing but, eat a large pizza to yourself... for years and years... and it has take a toll.

My body does not trust me any more now. So what do I do?

I start moving, the amount that I KNOW is going to work for me... I feed my body REAL FOOD, GOOD FOOD in the right amount so it knows, you CAN trust me again... I take a supplement that the Doctor has told me is good for me and I don't look for "instant" results or "compliments" and I remember...

I remember the time I was in the best shape of my life... I remember how hard I worked out, I remember how often I ate, I remember how good it felt to literally feel the strength of my body under me... I remember... and that is my goal... to EXPERIENCE what I remember again by using the right tools and methods to obtain it.

Remember... Anything you do for 21 days becomes a habit AND habits can be broken, 5-6 Weeks it becomes a Routine and Routines need to have some flexibility in them in order to obtain a way of life, if its too rigid, you fail. And it takes 2 years to make a Life-Style a Way of Life!

The one thing that I KNOW I have going for me other than the education/experience... is called Muscle Memory... if we ever workout and got into good shape... the muscle remembers and will respond to appropriate stimulation.

I am counting on it!!! ♥

HEALTHY BREAKFAST OR LUNCH WRAP

Healthy Breakfast Wrap or Lunch Wrap

1 Flat Bread or 1 Pita Pocket (SMALL SIZE)
1/4 Cup of "Egg Whites Only" (Store brand)
** OR 1 Lg Egg & 1 Egg White (More Calories)**
30g Cheese Grated
1/2 Cup Cooked fresh Mushrooms (FREE FOOD)
Lettuce (As much and whatever kind you like)

Add whatever Seasonings you like!

A 1/2 a Pita Pocket is about 55 Calories, pick a healthy choice, whole wheat, ancient grains, or flax if you can. The Flat breads are about 100-110 Calories.

If you cook the mushrooms first, then removed them from the pan, it will add some moisture to the fry pan, use a non-stick pan and you can put a drop of water for the eggs to cook.

You can put the mushrooms IN the raw egg or keep it separate, I say keep it separate to mess with your brain lol!! It SEES all this food and believes it is getting TONS of food, when you are well within your caloric intake! The brain can only see what the eyes show it.

Put the cheese in the pita pocket (cut in 1/2) or on the flat bread, add the other ingredients on top and roll flat bread or just hold it in the pocket and enjoy!!!


ADDITIONAL GOODIES FOR VARIETY
You can also add 1/4 cup of Salsa to this recipe, just keep track of your calories. You can use Mild, Medium or Hot or even Extra Hot for a different taste, or Home Made Chili Sauce is great too!

And you can use Portabella Mushrooms for a "Meatier" texture!

Add whatever veggies you like! (30 Calories per cup)

Enjoy!

***IF you want coffee or fruit, I suggest you have only a 1/2 pita pocket with all the other ingredients remaining the same. For Lunch, add a Salad with CLEAR (no creamy) Salad dressing. You can put the fruit on the salad, like Clementine Oranges and use a bitter homemade Balsamic dressing***

A RANT ON CHEMICALS Plus Fiber & Water Importance

I have a ton of thoughts racing through my mind this morning, lots of information I want to share...

Thoughts on ARTIFICIAL Sweeteners! Its POISON to the body!! I am serious! I have heard stories over the years of people who have suffered stroke-like symptoms, only to discover they had Aspartame poisoning. There is NO amount of this stuff that is good for the body! These are just my opinions but, do some research on the stuff, its scary!! Use the name Monsanto cause they manufacture it. I RARELY chew a piece of gum cause I can't find any with real sugar!!

Connect these dots...

When you go to the dentist, they always ask about your health, any changes? AND if you have any issues with the heart or particular issues, what happens? Your Medical Practitioner prescribes an anti-biotic before you have work done on your teeth... why????

Because THEY KNOW, the mouth and the heart ARE connected (that's huge)!!!

So what happens when you chew gum with a chemical in it that the body has no nutrient reason to utilize?

*AH HA MOMENT!*

Our bodies want/need REAL food, and I believe one of the reasons we have an epidemic of weight issues in the Northern Hemisphere is due to empty calories in processed foods.

I call Processes Food... A.B.C. Foods... what does that mean?

ALREADY BEEN CHEWED for you food. I also believe that is linked to many of the disorders out there today. If food is already pre-processed or ABCed for you, then doesn't it make sense that our digestive system will become sluggish?

We don't get the "roughage" that we once did from natural fiber!! I remember visiting Client's houses and going through their kitchen and cleaning out the fridge and the cupboards... saying to them.. Eat the Box, it has more fiber than what is IN the box!!! Sad but true!

On to FIBER! I love this guy, he is so good for us women (& men), he loves you like no other food can! lol!! Inside and out (pun intended)! If you get the Daily Recommended amounts of fiber, or slightly above cause, the RDA is a guideline to the LOWEST amount AND you drink water, (based on your weight and activity level NOT just 8-8oz/per day -- Later) YOU WILL FEEL FULLER LONGER and YOU WILL notice a LOT of other benefits.

The experts say; (search it out) that your skin will be clearer, your colon will be healthier (no guarantees in life though), you will maintain your weight better (if you stick to healthy eating and portion sizes) and you will visit the restroom about 3-4 times per day.

I found that when I was at my healthiest, eating several smaller meals a day... I visited the restroom about 4 times a day.

I found this little gem on the net:

At the International Sports Medicine Institute, we have a formula for daily water intake: 1/2 ounce per pound of body weight if you're not active (that's ten eight-ounce glasses if you weigh 160 pounds), and 2/3 ounce per pound if you're athletic (13 to 14 glasses a day, at the same weight).

SOURCE

So Fiber and Water go HAND IN HAND and avoid chemicals in your diet... they will be more toxins to get out, if you are working out and I tell ya, you will STINK when you sweat and your face will look like you are a teenager again lol!!

Recipe coming later today :o)

YUMMY Brushetta Bread!

Remember... its all about TASTE!!!

One other tip... when you eat your meals, sit at the kitchen/dining room table... and remember this... THE HOUSE IS NOT ON FIRE!!! LOL!! Take your time! enjoy each bite, taste the food, let your mouth BE the first part of the digestive process cause that IS its job!!

BRUSHETTA BREAD

6-7 Fresh Plum Tomatoes
1 Tbsp Extra Virgin Olive Oil *dark bottle*
¼ Tsp Salt
½ Spanish Onion Chopped
2 Tbsp Dried Basil or 2 Sprigs Fresh Chopped Fine
2 Cloves of Fresh Garlic Minced
1 Tbsp Garlic Powder

Prepare the evening before or the morning of having it for an evening meal, the seasonings need time to savor!

Wash and Chop the Plum tomatoes, Onion, Basil, Garlic Powder and Fresh Garlic. Store in an Air Tight container in the Refrigerator.

1 Cup is approximately 40 Calories.

SERVING IDEAS…

If you use Cheeses, Feta is wonderful, measure/weigh your serving so it is about 30-40 Calories (which is about 10g of Cheese), add it to your bread choice, spoon on the Brushetta and broil for about 3-5 minutes, until the edges of the bread begins to brown.

You can use a Healthy Small sized Flat Bread (Flax/Whole Wheat/Ancient Grains.. NOT WHITE) by baking in the oven before putting the brushetta on the bread and baking with cheese*

You can also use the small sized, Pita Pocket style Flat bread approx. 110 Calories for one piece. Use it whole, pre-bake it first as well, that way it holds up and doesn't get soggy either. 1/2 a Pita Bread is a serving with the Brushetta.

You can also use any “Healthy Bread” by the slice, baking first. Healthy Choices: Ezekiel, Pumpernickel, Rye etc… ONE SLICE only.

If you have it with Cheese, use only 10g of grated cheese so that the total caloric intake will be UNDER 120 Calories! OR you can cut it in half and share it! so its only 60 Calories! ♥

ENJOY!

This is a small Flax Seed flat bread with 30g of skim milk Cheddar and 1/2 cup of Brushetta mix.

Whooooohooo!! Weigh In Day!

Well it has been one week, one week of wrapping my head around the changes I have begun...

One of the FIRST things I did last week, was to "dump" the fridge... I went through it, tossing out the "garbage" empty calories, like Icing for cake... I can still have cake if I want to, just will skip the icing and go for something more healthy, like a fruit puree over it.

Anyhow, I got up this morning, crossed my fingers and toes, prayed that I had lost something in this past week.

Now the scale I have is a professional Bio-ped Scale, I tell it my age, gender, activity level... it tells me good new, bad news and mixed news... sometimes more than I care to know lol!!

It tells me my percentage of body fat for example and if I want to stay at that weight, how many calories I have to eat to keep that weight.

So the GOOD NEWS IS.... I am down 3 & 1/2 pounds in one week!!! Yaaaaaaaay for me!!! lol!

Now next week, I have a reasonable goal, going for 5lbs... the dietary intake is perfect now, so it is the exercise that I am going to increase.

This past week, I worked at getting up to (by Sunday) 20 min on the Elliptical and 20 min on the Treadmill with Level 1 programs that I could complete... I also burned over 300 Calories total, based on my weight, program and time. Now those little readouts that tell you how many calories you have burned, don't take them as "cast in stone", they are just a "general number" but, if you have to add in your weight... they are better than the ones based on the time and what you do.

So this week, I start the Journals, putting it off one day, starting Tuesday instead of Monday, it was back to school day... just too much on the go.

I am on average eating 4-5 times per day and yummy food! I refuse to give up my Lattes, I make them at home, so I know exactly what is in it lol!! And today, because of the insanity in the mornings lol!! I bought a Woman's Whey Vanilla Protein powder, with no additives, preservatives, colors or lactose in it. And its high in fibre!

This way, those crazy paced mornings, I can toss a banana in there with some flax seed and out the door, have my Latte when I get back home... hit the gym and then have my lunch a couple of hours later.

Recipes coming!!! :o)

ADD TO YOUR KNOWLEDGE BASE....

KNOWLEDGE BASE INFORMATION

Much of what you will read here is public/search-able information on the internet, some is based on questions/comments during my Personal Training/Nutritional Counseling years with Clients. 

* It takes 3500 calories to gain or lose 1 (one) pound 

(Keep this in mind... then figure out the Burn needed to drop 10lbs in a week... totally unrealistic unless you weigh 400 lbs, eating 4000 calories a day & begin working out for 8 hours of hard intensity a day!)

* When you lose weight, you lose from top to bottom & the feet up before the spare tire goes!

* There is no such thing as "tone" you cannot "spot train" problem areas, as calories can't be directed where to be lost/gained.

* Anything you do for 21 days becomes a habit, 5-6 Weeks it becomes a Routine, it takes 2 years to make a Life-Style a Way of Life!

* If you lift weights it does not mean you WILL bulk up and look like a man, if you are a woman. You have to Train/Eat in a certain manner to "bulk up".

*  Being accountable to YOU, for YOU, setting realistic Goals based on things like your BMI and your age.(discussed later) can help you succeed in a life-style change!

* NO CHEAT DAYS... how the heck do you CHEAT on yourself in a LIFESTYLE change? lol!! This one always kills me  :oP

* CARBS ARE NOT BAD FOR YOU... Bad Carbs ARE horrible for you!! lol!! Considering that your brain only uses Glucose for "food" and Glucose is only converted from Carbs... its a "no brainer"  (Pun intended)

* There is no such thing as feeling guilty or bad cause you made a mistake... its all a learning curve!  YOU decide which way the curve goes.

* YOU are a Food-aholic and will always have an issue with food, the minute you stop being accountable for what you put in your hand and to your mouth, you will never "arrive" and never NOT have a problem with the "hand to mouth makes a big butt!"  So live by it and when compliments come, just say thank you for noticing all the hard work I have put into my life style change!

* Portion Sizes DO matter!!!

**** More to be added to this portion at a later date ****

TOOLS TO SUCCESS!

As I mentioned previously, Tools/Education/Knowledge go hand in hand... if you don't have one, then you can be set up for repeat failures.

One of the things I remember from working with clients passed, I would ask them about weight loss and they would tell me about "diets" and I would remark that they failed... "Oh by No Char, it worked! I lost X number of pounds on such and such diet!" To which I would remark.. if it worked, why are you here and 100 pounds overweight? *Deer in the headlights moment*

GETTING STARTED......

Monday's are not always the best choice of days to start anything on lol!! Weekends can be stressful or they can be relaxing... for me personally, I had enough.

Monday 14th March 2011 was that date.