NEW YEARS DETOX WITH RECIPE AND EXERCISES 12/31/12

It's New Year's Eve day:) We are in for a busy, busy day!!! After my day's workout, I will be shopping for my New Years detox!!! Then, off to The Mountain for a day of skiing, snow boarding and tubing with the kids. Then, Just dance on the Wii as we wait for the ball to drop.

My New Years detox is complicated because there are so many components involved into a healthy detox.

First is your diet cleanup. Cleaning up my diet is the first and main component.
I will start tomorrow will a great detoxifying juice for breakfast (looking for foods and spices to aid in digestion, alleviating gas and bloating) fennel, celery, lemons, ginger etc...)

Lunch: A detoxifying soup (lots of spices... coriander, cumin, low sodium veg. broth)

Dinner: EGGPLANT STEW....Why? because eggplants are a great detoxifying food and this recipe is low in carbs, calories and very filling. This recipe serves 10!! So, adjust accordingly.

EGGPLANT STEW from sparkpeople.com

1 eggplant (1 and 1/2 pounds), cut in 2 inch cubes (approximately) ; the eggplant can be either peeled or unpeeled. the recipe works either way.
3-4 zucchini, sliced
2-3 summer squash, sliced
sliced mushrooms (8 oz.)
garlic crushed ( 1 teaspoon)
1 large onion, chopped coarse
1 can of diced tomatoes (15 oz.)
olive oil (1 tablespoon)
1 can of chickpeas (optional)
salt
pepper to taste
1 tablespoon of Szechuan sauce or chili powder if desired

Directions

In a large pot (about 10-12 quarts) add Olive oil, garlic and onion. Cover and cook under medium flame about 5-10 minutes, then add mushrooms. Continue cooking, 5-10 minutes, and add tomatoes.
When the mixture begins to bubble add eggplant, reduce heat and simmer for about 45 minutes, then add the zucchini and the squash. Continue cooking for approximately 30 minutes longer until all the vegetables are tender. Add chickpeas and spices.

This meal plan will take me thru Wednesday. I will post Thursday meal plan on Wednesday.

 

The SECOND component to my detox is exercise.

First, you need a lot of cardio to burn extra fat. (anything you prefer....walking, jogging, hiking, skiing)

Strength training to increase your metabolism throughout the day and night!!!(body weight or weights)

And great yoga stretches to help alleviate blocked digestion and aid in fluid retention.

Here are a few great Yoga stretches.

 

Extended Triangle Pose

Utthita Trikonasana

Extended Side Angle Pose

Utthita Parsvakonasana

Continue stretches for as long as you need!!!!

Ending with a restorative pose.

 

Reclining Bound Angle Pose

Supta Baddha Konasana

Here are the benefits to this pose.
▼

Benefits

• Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys
• Stimulates the heart and improves general circulation
• Stretches the inner thighs, groins, and knees
• Helps relieve the symptoms of stress, mild depression, menstruation and menopause

I hope everyone has a happy and safe New Years eve!!!!
Until Wednesday!!!
LIVE, LAUGH AND LOVE!!!!

12/29/12

I just realized it's Saturday. I was soo busy yesterday, I forgot to write in my blog. We have been having snow storm after snow storm. I have to say it has been nice but, only because we've been off from work and school. It won't be so nice once school starts. My diet has been about the same: something lite for breakfast, Lunch is soup or salad or crackers and hummus, etc... dinners are the usual- hummus, pizza night, etc...

My workouts: I have been starting to increase the intensity a little since I'm feeling better. Plus, nothing and I mean nothing, makes you feel better than a great workout on a cold and blistery day. It raises your metabolism, increases blood flow and mood. I cannot think of one negative about a great workout on such dreary days!!! Meet a friend at the gym or if gym's are not for you walk/run on the treadmill or some strength training....even dancing around the house or a wii just dance game!!!! That's one of our favorite family night things to do.

Looking forward to posting and chronicling my New Year's Cleanse and New Workouts!!!
Enjoy the weekend everyone!!!
Oh Yeah, It's my birthday tomorrow!!!:)

Merry Christmas!! 12/26/12

It's over:( I hope everyone had a wonderful Christmas!!! We sure did! Just being home with the family is all the gift I need. I'm still recovering from having a cold or flu... not sure. My workouts have been light. Just walking/running on the treadmill.

Todays workout is a long needed spin class with a friend:) Then, we are off to the Movies. A big snow storm is rolling in tonight so, homebound again on Thursday. Not sure what we are having for dinner. I can't really think about food right now. Until Friday!!! Enjoy your day everyone!!!!

I am working on my New Year's Cleanse and clean eating menu!!!! I will post menu and ideas soon:)
Along with a at home workout plan!

Off to the gym:)

"Happiness" and Interval Training Routine 12/21/12

Good Morning everyone!!! I can't believe it's Friday already:) I have been so busy just like all of you. I have been working on a "Happiness" piece for the blog when one of my Pilates client Said " Happiness is: Being happy with what you have" I think that sums it up pretty well!!! So, as look at my c-section scar, Instead of wishing it away...I'm very thankful for my son. Instead of wishing for anything material this Christmas, I am very thankful for all that I have; My wonderful family!!!  I could not ask for anything else! :)

My diet has not been on target...lots of cheeses, chocolate!!! But, this is the Holidays and it is to be enjoyed:)

My workout today is a strict regiment on the treadmil. If you do not have any equipment at home, you can do a quick Interval routine. Start with Push-ups and do 5 more than you think you can do....when you think you can't do 1 more, do 5 more. Then, go right into Mt. climbers....from a plank postion, bend one knee as you bring it up toward your chest and keep alternating legs until you can't do anymore. Then flip over onto your back and do as many criss crosses as you can do...bicycles for abs. That's one cycle. rest for 30 sec. and keep going until you can't do anymore. End with a great stretching routine....

http://youtu.be/5DPKzUP_aB0

 

 

Just looked at my Tittle, Happiness is Interval Training:)
Enjoy your Friday before Christmas! Or whatever tradition you may celebrate!

Healthy Spinach and Artichoke Dip 12/17/12

8 days until Christmas!!! I am so excited. I think I am more so than the kids:) I am still recovering from this weekend. saturday we hosted a Wine/ Cheese tasting party. So, two decadent pairings ever. I had too much cheer and way too much cheese. However, everything in balance. This gathering couldn't have come at a better time. After the shooting in Ct., I believe some down time of friends, family and laughter is just what the doctor ordered. Much need!!! Thanks to everyone that attended...making it so fun.

This morning my Pilates class was cancelled due to the weather! :(  So, I decided to clean, do laundry and run, run, and more running!!!!:) burning off that cheese and wine! Then ended with a great Yoga/Pilates for core work and stretching!

I did make a healthy Spinach and Artichoke dip here's the recipe: Give it a try. You'll love it.

• 4 oz mascarpone cheese (or 1/3 less fat cream cheese) but, mascarpone is richer so I can use less
• 1/2 C. Plain Greek Yogurt
• 1/4 C. Grated fresh Parmesean Cheese
• 1/4 C. Grated  fresh Ramano Cheese
• 2 Cloves Garlic Minced
• 1/4 tsp. garlic
• 14 oz jarred or canned artichoke hearts(drained)
• 1/2 C. Thawed Frozen spinach
• 1/4 C. Mozzarella
• Salt and Pepper to taste( I did just pinches of both)

Mix 1-6 together in a large bowl. Then slowly add in Artichoke and Spinach and mix until all combined. place in a greased 8x8 dish. top with the Mozzarella bake at 350 for 20-25 min. Until top is golden and bubbly.
You can serve with homemade pita chips or veggies crudites. We like Carrots, celery and broccoli.

So Sorry Newtown, Ct 12/15/12

First of all, Just say prayers for all those families that lost someone in the Newtown, Ct. school shooting. One of our dearest friend, was personally affected by the shooting. And for that, I am so saddened by this senseless act.

For me, I deal with news of tragedy like this by running to increase my serotonin and decrease my anxiety levels. Along with lots, lots of yoga.

Enjoy your Saturday everyone!!! say lots of prayers! 
Hug your loved ones a little tighter and longer today and every day!!!!

:(

Work harder and smarter, not longer! 12/12/12

Today is 12/12/12..... I know that should mean something but, I don't know what??? This morning has started as usual. I sleep in until 7 am on Wednesday's. It's my mid-week indulgence!!! I have a 9am class then, I'm off to spin class, making a video then errands... Christmas is getting soo close.
I have been already recieving Christmas cards and I'm having a hard time getting my kids to stand still long enough to take their pictures!!!

So, today's focus is An all over body workout. Focusing on Interval training of 1min. of Cardio 1min. Strength (to include and upper body and lower body together) and 1min. of core work. 30 sec. rest and repeat for at least 20 min. Working harder and smarter not longer!!!!

Example workout: 1 min. Cardio of speed skaters....1 min. of plie squats (toes turned out) with military presses....then 1 min. core of plie squats, hands behind your head and bring one elbow to same knee as your squating. 30 sec plyos and rest either 30 sec to 1 min.

Here is just a few minute sample!!! Enjoy All!!

Fruit Pizza 12/10/12

Good Monday Morning All!!! I feel so refreshed this morning. I just love our weekends. Lots of family time of playing together, baking together working together just lots and lots of family time. Love it!!! Since, the week days are so busy I often feel lonely, not bored just lonely.

My Monday has started as usual.... Up at 4:30 to run at 5am   Then strength training - I worked chest/tris and did some squats and lunges. Pilates class at 9am this morning. Then off to do errands


Yesterday's Menu- Meatless chilli. It was sooo good. And my husband made fresh, healthy cornbread with spelt flour and cornmeal!!! I also, made a wonderful fruit pizza!!!Yum!! I never made one before from scratch. It was good but needs some tweaking. I just used 2 cups bread flour and 5oz of liquid. (i used agave to sweeten so the total amount of water and agave should equal 5oz.) if you use crystal sugar then use 5oz of water. Then, I seasoned with cinnamon, nutmeg, pumpkin pie spice. Bake as you would a normal pizza, let cool then, decorate. The frosting is healthy too... Just tofu/softened cream cheese agave dash of salt and blend all together!!

Usually I don't eat a big breakfast before my Pilates class but since, I have to run errands after my morning class I thought I would start today off right. I made an egg/mushroom frittata and a baked 1/2 grapefruit sprinkled with a little agave and cinnamon!!! Yummm!!! I'm taking my cucumber/lemon/ginger water!!

Enjoy your Monday everyone!!!

100 push ups and 100 Pilates criss cross 12/8/12

Happy Friday everyone!!!

Today's workout is to concentrate on 100 push-ups and 100 Pilates criss cross abs.
You can do 10 push ups then immediately turn on your back and do 10 criss crosses. Doing 10 at time 10 times throughout the day. You can do push ups at work....lean into your desk with your feet way back so that you are at a slant then do as many as you can. As for your abs, sit in your chair, hands behind your head twist and bring your elbow to your opposite knee, doing as many as you can.

Today, I started with my class. Then, I had exactly 30 min. so I did 20 minutes of sprints(since yesterday I ran uphill) then I did 35 push ups and 35 criss crosses 3 times. Now I'm ready to embrace the day.

****These workouts are very hard...I do struggle, I push my way through. It's still very hard but such an accomplishment. Just remember no matter how much you do, it's better than nothing:)

Enjoy your weekend everyone!!!

Manic Thursday 12/06/12

Well, I should have said Manic Week instead of Manic Monday! Here it is Thursday and I'm just now able to sit and write in my blog.

This morning, I got a very sad email. One of my Pilates class member and a dear friend, lost her dog last night. So, we cancelled class since class is held at her house. My deepest sympathy goes out to her and her family in this time of mourning!!!!

As for me, still not a moment to waste.... I was flying around my house trying to get cleaning done, organizing and paying bills and then settling down to do my own workout.

My workout consisted of running uphill on the treadmill.  5 min. warm up
                                                                                    30 min run up hill
                                                                                     3 min. cool down
*** Let me tell you, I really had to push myself!!! It was a really challenging run. I really struggled through, almost not making it... but I did!!:) I think I was so distracted about all the other things I need and should be doing!
I also did some strength training...Plie squats with front raises(heavy) 15 reps each arm.
squats into Military presses (heavy) step-ups with weight.
Then ended my workout with a great yoga stretching routine.

As for meals, On Monday when I was so undecided I ended up making egg salad sandwiches with homemade bread....It was delicious. Tuesday night we went out and even though I choose healthy options I still get sick from eating out, so I made a healthy meal last night. I made a Caesar salad with a healthy dressing, homemade croutons from Mondays bread, roasted veggies and a spinach/artichoke dish... Yum. Tonight's menu is up in the air again since everyone but me is busy and gone. It will definitely be something light and healthy.

Hope everyone is enjoying the holiday season!!!
Hopefully I can write tomorrow:)
Enjoy all!

Manic Monday 12/03/12

Today is just another Manic Monday!!!   Up at 4:30 to run at 5am for 45 min. Then, getting the house up and going. I put on coffee and prepared for my strength workout. I did squats/military presses.....lunges/lateral raises.....chest/tris:) Then showered and made my Juice for the day.

Today I am off to teach my Pilates class:) Can't wait!!! I need a good stretch.

I am stumped for dinner ideas??? I had planned chilli, but now that it is pretty warm today I'm thinking of something lighter. Plus, we all ate sooo much over the weekend. Need a clean eating day... who am I kidding;0...need a clean eating week:)

My breakfast - I made a flax seed blueberry muffin with cinnamon:)
lunch - leftover hummus from Saturday.
Dinner - ???

Here is a pic from our Town's Christmas Tree lighting. Madison is in there somewhere!!!

Enjoy your Monday everyone!!!!

Laughter for Holiday Stress:) LOL!! 11/30/12

Good Friday Morning everyone!! I thought I would write about "Laughter". Since, the Holidays can bring upon stress, depression and many other ailments, one of the simpliest and holistic ways to treat these ailments is through laughter. Laughter, Laughter, Laughter:)

To Start, Here are a few Health benefits:

What can laughter do?:

• Lower blood pressure
• Increase vascular blood flow and oxygenation of the blood
• Give a workout to the diaphragm and abdominal, respiratory, facial, leg, and back muscles
• Reduce certain stress hormones such as cortisol and adrenaline
• Increase the response of tumor- and disease-killing cells such as Gamma-interferon and T-cells
• Defend against respiratory infections–even reducing the frequency of colds–by immunoglobulon in saliva.
• Increase memory and learning; in a study at Johns Hopkins University Medical School, humor during instruction led to increased test scores

• Improve alertness, creativity, and memory

Previous research has shown that more heart attacks occur during winter than any other season due to factors including an increased prevalence of respiratory infections, eating more fatty and salty foods, drinking more eggnog and alcoholic beverages, and holiday stress.

Specifically, the poll of 1,017 adults with high blood pressure found that between Thanksgiving and New Year's Day:

—62 percent of adults with hypertension eat more than usual.

—48 percent experience heightened stress levels.

—37 percent gain weight.

—29 percent exercise less or quit exercising altogether.

Read more: http://www.foxnews.com/story/0,2933,138194,00.html#ixzz2DhhFGUmW

According to Web MD, many more studies on laughter are being done across the country with amazing results. Laughing 100 (ha-ha-etc.) times a day gives the same cardiac workout as 10 minutes of aerobic exercise.
Maciej Buchowski, a researcher with Vanderbilt University, conducted a unique study and proved that 10-15 minutes of concentrated laughter burned 50 calories. Hmmm.

This is my favorite:)  Especially since we just had the largest lottery!!

Lottery Winner
Imagine you just won the 500 Million Dollar Lottery! Only ONE set of numbers hit, and they were YOURS! Laugh, howl, jump up and down, wave your arms, hug each other and celebrate. Try to keep it up for a minute each day, then two minutes the following week. This is truly energizing.

So, enjoy your friday and laugh today. Let me know how it goes. What made you laugh?

Taking a sick day! 11/28/12

This morning I am not feeling well. So, today I will try my hardest to rest...have my juicing drinks and lots of soup. I am taking my Vitamin C and Zinc. I have two clients in the morning and the rest of the day is rest.

No real workout for me. I plan to do a yoga stretch and opening up my sinuses but that's all for me.

Tonight is left over Black Bean burgers for the family. I will stick with soup.

Enjoy your Wednesday everyone!!

Question of the day? What's your favorite thing do when your are sick?

Cyber monday run 11/26/12

Good Monday morning!!! Started my day off with a great morning run. I just love having tech savvy teenagers....my teenager downloaded new music for me on my ipod!!! So, I had some motivation to run this morning. It feels so good to be back to my regular routine. Pilates class this morning.

Tonights menu is leftover Lentil soup from lastnight, homemade bread and hummus. Then, basketball season starts today. Let the winter sports begin:)

Enjoy your cyber monday!!!

20 Ways to stay healthy 11/25/12

I can't belive it's Sunday already. Preparing for the work week now:(  
My 9 year old son has made a list of 20 ways to stay healthy.

1. eat fruits / veggies
2. exersise
3. get plenty of rest
4. no stress
5. be happy
6. love your relatives
7. reuse, reduce, and recycle
8. don't smoke
9. brush your teeth
10. watch the Dr. Oz show and Dr. Phill
11. do nice things for others
12. respect others
13. go to church
14. take care of nature
15. love your brothers and sisters
16. go to www.Eatmorekale.com for recipes
17. own pets (mostly dogs)
18. don't hunt
19. watch less TV, play less games on Virtule consules (Wii, X-box, Ipad...)
20. drink Zevia soda.  Available at Hannafords.  Caution: contains Erythritol

By Luke and Stephanie Simon.
Wise words.LOL!!!  Started my day with a great yoga stretch. here are few stretches I did this am. This site is wonderful....   Hope you enjoy.

http://www.yogajournal.com/poses/2466

Benefits

• Calms the brain and helps relieve stress, anxiety and mild
• Stimulates the liver and kidneys
• Stretches the hamstrings and calves
• Strengthens the thighs
• Improves digestion
• Helps relieve the symptoms of menopause
• Helps relieve headache and insomnia

http://www.yogajournal.com/poses/494

Benefits

• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Helps relieve the symptoms of menopause
• Relieves backache, especially through second trimester of pregnancy
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

http://www.yogajournal.com/poses/2499  ***This is my favorite since it opens so much..

Calms the brain
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and thighs
Strengthens the thighs, knees, and ankles
Stretches the back of the leg, the front thigh and groin

Thanksgiving 11/22/12

HAPPY THANKSGIVING!!!! It's here:)   I am so thankful for so much. I am blessed with so much.

I decided not to run this morning since I need my energy to stay awake later. Ok, We are off to enjoy our feast with Family today!!!

Can't wait to hear all about everyones Day!!

Enjoy!!

Healthy Thanksgiving Dinner ideas 11/20/12

Two days until Thanksgiving!!! I can't wait. We are celebrating my with my Brother and his family!!! It's early on this Tuesday morning....I'm waiting for my 6am client. Most everyone already has in mind what they are eating or bringing to their Thanksgiving Dinner. But, there are healthy alternatives to the traditional meal. Enjoy the feast but focus on family and friends and not so much on the food. Get a good workout done in the morning to help rev your metabolism and lower your insulin. Also, go for a walk after your meal. Wear form fitting clothes and not loose ones to remind you when you are full. Here are a few other ideas:

Go Vegetarian this Thanksgiving.
http://cathe.com/a-healthy-thanksgiving-dinner-for-vegetarians

I will be making a tofu pecan pie this year:)

Workouts: focus on slow and focused:
http://cathe.com/mindful-fitness-the-importance-of-focus

working a slow and mindful focus when doing strength training not only burns calories but helps to steady blood sugar!!!

Enjoy your Tuesday!!!

I'd love to hear any Thanksgiving Dinner healthy ideas???

11/18/12

Wow!!! It's been a whirlwind of a weekend!!! Just some great family time.

Yesterday was National Prematurity Day. In observence we wore Purple to help raise funds for support. Thanks Anna for sharing.

From the album: Timeline Photos

By Parents of Preemies Day

Help spread the word - November 17, Worldwide Prematurity Day.

One in ten births, an estimated 15 million babies, are born prematurely each year worldwide. Of those born before 37 weeks gestation, approximately one million die as a result of prematurity. Reducing premature birth starts with awareness.

 

Our Purple day outfits!!! Not the best pic but, hey it works:)

Today is a quiet day. A day full of housework and catching up and preparing for the upcoming week.

Todays workout is circuit. Which is a fast paced cardio, weights and core moves without rest time!!!

Tonights menu is Soup....Not sure which type yet??? Our Menu will be light over the next three days to prepare for our Thanksgiving feast!!! :)

Enjoy your Sunday everyone.

Heres a few pics from our Veteran's day hike.

 

 

Pumpkin Enchiladas 11/14/12

Here it is Wednesday already and my daughter has a half day tomorrow already!!! We had a wonderful Veteran's Day on Monday. We went hiking on Gibbet Hill. Then, to Fruitlands Musuem and then out to dinner:) Great Day!!!

So, I made a wonderful Mexican night on Tuesday. I found on "Hungry Girls" website a Pumpkin Enchiladas recipe. Increased the serving size and adjusted seasonings to our taste but, thy were amazing. I reserved a few in the pan made special for me.( no cheese) Then, I made a Mexican flavored tofu, roasted onions, and bell peppers. Served with guacamole and  black beans!!!! All amazing!!!

Workouts are pretty much the same. Tuesday: Back/Bi's   Wed: Shoulders/ legs and spinning classes and of course Pilates on Thursday!!!

I stil do not have my computer. UGGHH!! I'm hoping to post pictures and videos when I get my computer back.

Enjoy your day everyone!!!

"A Tribute To My Hero" 11/12/12

As I am waking on this unusually warm Veterans Day ( I know it was officially yesterday), I reflect on all the men and women who are serving or haved served our country. Then, my thoughts automatically turn to my Marine Veteran, my hero!!! Not all veterans are wearing uniforms....they may be your childrens teachers, police officers, little leaque coaches, the person you sit next to in church. So, not all Veteran's are out in the lime light. My husband is the one behind the scenes making sure all the parades run smoothly, kids  are being picked up and quitely serving his country!!!  So, To All Veteran's Thank You!!!

Ok, So... I still had to do my workout eventhough it is Veteran's Day weekend!!

Today I started with a warm up walk then light jog on treadmil. Then, I did speed level 5 for 1 min.
                                                                                                                                   6 for 1 min.
                                                                                                                                   7 for 1 min.
                                                                                                                                   8 30 seconds then walk @3 for 30 sec.

Then I went right to Brech press heavy for 12-15 reps then heavy squats for 12-15 reps and repeated the cycle starting with the running.

Then I did chest flys and Tricep skull crushers and tricep kick backs  then, right to one leg squat off the front of the step. All heavy weights for 12-15 reps

Also, some of asked for my music so I;m going to download some of my music. But, remember this is my music that motivates me.... you may not like it or find it offensive but, I don't think so. It's all in fun:)

Todays menu....we are going out for dinner. But, tomorrow is homemade Mexican night!!

Wonderful Life 3:59 Gwen Stefani The Sweet Escape Rock  130 11/12/2012 10:15 AM
What You Waiting For? 3:42 Gwen Stefani Love. Angel. Music. Baby Pop  54 11/12/2012 10:43 AM
I Will Survive 3:18 Gloria Gaynor Party Starter: disco Electronica/Dance  60 11/12/2012 10:52 AM
Ladies Night 6:24 Kool & The Gang Party Starter: disco Electronica/Dance  38 9/11/2011 3:33 PM
Celebration 4:59 Kool & The Gang Party Starter: disco Electronica/Dance 100 26 9/11/2011 3:27 PM
I'm Your Boogie Man 4:03 K.C. & The Sunshine Band Party Starter: disco Electronica/Dance  26 9/11/2011 2:54 PM
I'm Too Sexy 2:52 Right Said Fred Party Starter Dance Mix Electronica/Dance  105 3/12/2012 11:34 AM
Missing [Todd Terry Remix] 3:55 Everything But The Girl Party Starter Dance Mix Electronica/Dance  134 11/12/2012 11:29 AM
Mambo No. 5 (A Little Bit Of...) 3:41 Lou Bega Party Starter Dance Mix Electronica/Dance  36 3/12/2012 11:27 AM
Track 03 4:00     31 11/12/2012 10:36 AM
Track 04 4:12     23 11/12/2012 10:40 AM

It didn't orkout how I played but here is the list. Ok, Enjoy your day everyone:)

Vitamin C Health benefits 11/10/12

Thank goodness it's saturday! This week my computer crashed(still being worked on, I'm on my daughters), Our pellet stove was having issues and now my car is dying. But, it's nothing that a good workout won't fix. Today, I am starting with a great run... I'll start at level 5 speed which a comfortable warm up jog for me. Then,  after 5 min. I start increasing the speed by 1 every minute thereater until I'm ready to drop. :) My post run will be a great Yoga stretching session. For the rest of the day, we are off to car shop!!! wish us luck:)

However; I have been taking my vitamin c. There are so many more health benefits than most people realize. For instance, Vitamin C can help regulate high blood pressure, prevent against heart disease, cancer and also helps regulate blood sugar. So check out this site.

http://www.lef.org/magazine/mag2008/apr2008_Newly-Discovered-Benefits-Of-Vitamin-C_01.htm

Today's menu is still up in the air. With a day of car shopping, it may have to be Sandwich and Soup night or ???? I do have some leftover Lentil soup that I frooze so, I can take that out. Less than two weeks until Thanksgiving!!! Time to up the workouts and watch your diet!!!!

Enjoy your Weekend. Happy Birthday Marine Corp!!!

Thursday Pilates 11/8/12

Happy Thursday everyone!!! I am currently experiencing computer issue. UUGGHH!!!  Anyway, we had our first beautiful snowfall of the season this morning!! I love it until January then, I'm ready to see it go.

Tuesdays workout consisted of running and maintaining my running speed at the higher end of the  spectrum of my maximum speed. Then, I finished with Back & bicep work.

Wednesday: Legs and shoulders with a pre warm up run then ended with high intenity plyometrics

Thursday (today) My am Pilates class then, ran up hill on treadmill, then ended with step ups on the bench. Today is cardio day with no weights.

Last night was the first night my son ate all his dinner without complaining.HHMMM!!!!
we had Quinoa with roasted veggies and a salad.....delicious!!! I finished it off today for lunch:)   Very happy tummy!!!

Until tomorrow!!!!

Madison singing and playing "Boston" on the Piano 11/5/12

Today I secretly taped my 13 year old teaching herself to play and sing the song "Boston" by Augustana on the Piano. Instead of being on the computer or any tech stuff, she chose to sing and play. Love it!!!  Here is the original version of the song.  http://www.youtube.com/watch?v=4ASJBXu8tNo

Here is Madison's version:  ENJOY:)

Enjoy your evening!!!

The Benefits of Pilates and Chickpea burger recipe 11/5/12

Where did the weekend go???? I tried all day yesterday to work on my blog....no luck!!! between carpooling kids around, errands and oh yeah, school projects there was no time for blogging. This morning I'm off to teach my Pilates class. Pilates is such a great way for me to streamline and stretch my body after doing weights.
http://www.webmd.com/fitness-exercise/features/the-benefits-of-pilates

Then my workout to include: A short run, then Chest/ Tris and some legs.

Tonights menu is leftover chickpea burgers, with sweet potato fries and roasted cauliflower and coleslaw.
These burgers were great and tasty. I used sun-dried tomatoes in oil so I did not add more oil. I also used spelt flour. I rolled into balls and flattened into patties on the grill. If grilling outside, I suggest placing patties in a wrapped foil package so you can flip the foil package instead of the patty to avoid breakage.
http://vegweb.com/recipes/chickpea-burgers-0

Enjoy your Monday everyone and remember to vote tomorrow!!!:):)
I also appreciate all your comments and suggestions!! Thanks again:)

NEW!!! Yoga/Pilates video 11/3/12

Good Saturday morning everyone. It is so beautiful out, it's hard to believe that some of the East Coast is still dealing with the aftermath of Hurricane Sandy. Our hearts and prayers go out to all affected by the storm, including my brother and his family!!!

On a lighter note, I have a new video to share. I hope you all enjoy. So today is just a clean up day for us. I did my video and ran for my workout. We have evening activities planned today. Tonights menu is Mexican theme night. Veggie and black bean tacos for me!!! :) YUMM!!!
Also, I made deviled eggs but replaced the mayonaise mixture with Hummus! Awesome.

Anyway, I tried to post my video here and I couldn't so, if you click on the workouts up top you will find my new Yoga/Pilates video. Check it out and let me know what you think???

Halloween 10/31/12

First, I want to say special prayers for all those suffering from Hurricane Sandy's wrath. We and our town did very well. Very few power outages and no major flooding. Just a few trees and limbs down but other than that, we did great!!!

Hope everyone else had a great Halloween!! I just realized today that it is exactly 3 weeks until Thanksgiving!!! Yikes. Here are a few Halloween pics.... Beware they are spooky.

Enjoy your Thursday everyone!!! I am off to my morning Pilates Class:) Then a day of cleaning up Halloween decorations and maybe a good cardio workout to work off all this candy. I did have a few pieces...ok, a lot of pieces of candy. Butterfingers are my favorite.

Question of the day? What's your favorite Halloween candy?

PUMPKIN-CURRY-LENTIL-APPLE SOUP RECIPE, Hurricane Sandy prep 10/28/12

Here are a few pics of my little artists work

                                               Picture of a wolf over the ocean, our dog Thunder

This pictures is all about her. All the things that represent her from birth to now.


Today we were suppose to take the kids to spooky Salem but, due to Hurricane Sandy, we decided not to go. The weather is getting a little eerie out. We've spent the day preparing for the storm to hit. The Weather forcast is predicting power outages so, I may not be able to blog for a while:( 

I'm making a wonderful soup!!! (Recipe to follow) This way if the power goes out we can still heat up the already made soup. Madison made the bread:)
Boiled eggs for egg salad sandwiches(requested by the kids)
Juicing my fruits and veggies to have to drink along with water because who wants to drink just water??? Not me. We have smores waiting to make over the fire...
Now that we are ready and prepared maybe we won't lose power!!!
Well, I take care of the food and my husband has been hard at work preparing our house. (generator, gas, fire wood, water, etc...)

I will take pictures to post of our Hurricane Sandy adventure!!! I may have to video my workouts if the power goes out just to chronicle what I did.
Monday will be Chest/tri's and some legs. Am Pilates class
Tues. Back/ Bi's for strength and maybe a spin class for cardio??
Wednesday (HALLOWEEN) shoulders/legs and spin class!!
Thursday cardio day with Pilates
Friday is an whole body workout with weights 

PUMPKIN-CURRY-LENTIL-APPLE SOUP RECIPE 
http://allrecipes.com/recipe/pumpkin-curry-with-lentils-and-apples/?scale=4&ismetric=0

However; I did place all ingredients in crock pot (low) to cook all day.
Am I missing anything???

Only time will tell what will happen????
Enjoy your week everyone!!!

Strength Day 10/26/12

QUOTE OF THE DAY:   ABS ARE MADE IN THE KITCHEN!!!

TGIF!!!!! It has been another crazy week. One child home sick with sinus infection and the other one busy with sports. It's all good though, just busy. No time to blog. Looking forward to making new videos soon!!!

Today I have two clients, then  my own workout now that both kids are back in school.

Strength: Whole body to include plyometrics
Cardio: Running up hill on treadmill

Looking forward to a nice evening with the kids. My husband is working late. I think we'll do some Halloween shopping and after dinner making some Homemade carmel apples!!!


Last nights menu: Sundried Hummus with Fennel and Cucumbers for dipping
Tonights menu:???? I might make some Roasted Eggplant Roll-ups.

Question of the day? WHAT TYPE OF VIDEOS ARE  YOU LOOKING FOR???

Quinoa stuffed bell peppers 10/22/12

What a beautiful Monday!!! Today has been a wonderful but typical Monday. After I got the kids off to school, I taught my morning Pilates class. Then home for strength training which consisted of Chest/ Tris some legs....
Then I was outside for a bit raking leaves then, decided to go for a quick run since it's soooo nice out!!! I'm sure there aren't many days like this left.

Tonights menu is Quinoa Stuffed Bell Peppers. Yum!!
I have little to no time so I cook the quinoa in my rice cooker. 1 cup quinoa to 2 cups of Veg. broth then, I put just a little splash of olive oil and pinch of salt. I roast the Red Bell Peppers first, using a little olive oil and dash of sea salt. Bake at 425 for 20-25 or until skin is blackening. Once peppers and quinoa are done. I then mix the quinoa with 1/2 of a 280z can of crushed tomatoes. Place the other 1/2 of crushed tomatoes on the bottom of the pan.  Mix any seasonings of your choice. I have a homemade blend that I use for this. (thyme, rosemary, oregano & crushed red pepper) gently toss in with quinoa then stuff the peppers and top with cheese of choice. I use mozzarella for the family and no cheese for me:(

Oh yeah!!! Yesterday we had a special quest come over!!! My Anna came to visit us. So, we had a wonderful workout! I quess I sould say "She had a great workout". And she has two amazing kids!!!
What a great weekend we had.
Enjoy the day everyone!!

A Holistic approach to womens fitness blog; Mind, body and spirit: Pre and Post workout meals, Acorn squash recipe 10/19/12

A Holistic approach to womens fitness blog; Mind, body and spirit: Pre and Post workout meals, Acorn squash recipe 10/19/12

Pre and Post workout meals, Acorn squash recipe 10/19/12

Good Morning on this rainy Friday. We are anxiously awaiting the arrival of Anna and her family this Sunday!!! We can't wait:)

I often hear "What do you eat before and after your workouts?" It always depends on what type of workout Iam doing, For instance; if I am doing yoga or Pilates, I have a lite snack of yogurt or my juice. If I'm getting ready to run I just make sure I'm hydrated and post workout, I eat a balanced meal of carbs, protein to restore my energy supplies. Today is a strength day of a full body workout so, I'm having a handful of nuts pre workout. Post workout will be some sort of protein salad with lots of veggies..... Yum!!! Tonight is Pizza night again!!! YAY!! Spelt Pizza with roasted veggies.  We are also taking the kids to the movies.
Strength Training:
Before:  Eat 2 to 3 ounces of protein before you work out and, again, stay away from heavy meals.  Your muscles are going to be working extra hard, so they need that type of food to sustain you throughout the workout.  Your body is depleting those resources, so you need to introduce them back in. Portion control is also really important because, if you consume too much, your muscles will focus on digesting that food instead of the workout.
For Example: A turkey breast or a handful of nuts.
After: After a good strength training workout, eat 4 to 6 ounces of protein and healthy grains like brown or Basmati rice.  Stay away from heavier starches like potatoes and reward your body with yummy pieces of grilled fish or shrimp and vegetables.  For a balanced meal, it's very important to include high fiber veggies like with your protein.
For Example: A piece of salmon with kale or grilled shrimp salad.

 "I wish people would eat this way most of the time anyway because they would have more energy and also find that they can actually even eat a little bit more.  If you eat the right kinds of foods, then your body is going to consume them correctly."

I have included a recipe for stuffed Acorn Squash that I am looking forward to trying this weekend!

Level of Difficulty: Easy

Stuffed Acorn (courtesy cathe.com)

Ingredients

2 acorn squash, halved and cleaned
1/2 cup brown riced, 1.5 cups cooked
2 TBSP olive oil, approximately
1 cup mushrooms, sliced
1 small onion, diced
3 cloves of garlic, chopped
1 small zucchini, chopped
2 medium tomatoes, chopped
2 cups of chopped baby spinach
1 TBSP paprika
1 TBSP cumin
1/4 nutritional yeast
salt and pepper to taste

Directions:

Preheat the oven to 350 degrees.
Slice and clean the squash, drizzle a little olive oil, salt and pepper onto the flesh. Turn upside down on a cookie sheet and roast about 45 minutes, or until you can easily inset a fork into the skin. While squash is roasting prepare the stuffing and rice according to the package instructions.
To prepare the stuffing, heat olive oil over medium heat. Add mushrooms and cook until lightly brown, remove them from the pan. Add the onions into the pan, cook until just tender. Add garlic, zucchini, and tomatoes and cook until vegetables begin to soften, about 5 minutes. Add the mushrooms back into the pan along with the spinach, paprika, cumin, yeast, salt and pepper. Stir, and let cook 3-4 minutes. Remove from the heat and stir in the cooked rice. When the squash are finished roasting, scoop 1/4 of the stuffing mixture into each half.
Enjoy!!!

Mexican Night 10/17/12

Happy Wednesday!!! When is Halloween coming??? My kids are sooo excited:) It is a beautiful, beautiful Autumn day. I am heading out to rake leaves!!!YAY!!!

Workouts for today: Legs and Shoulders for strength ***remember you can get my workouts from the youtube tab up top***
                                Spin class for Cardio

Tonights menu is homemade Mexican night. Mexican food is both my husband and my son's favorite dish so, we have it at least once a week.

Until Friday, Have a great week:)

Homemade Caramel Apples Chest/ tri's and legs day 10/15/12

I hope everyone had a wonderful weekend!!! We sure did. A new food find:)  Homemade carmel apples but, like no other you've ever tasted. I made this up as I went a long so I don't know about the measurements, I only know how delicious they tasted. My kids and I were wanting to do something fun and festive so we got creative. Who knew???

• Apple cut into slices
• little bit of peanut butter or any nut butter of choice (we used smooth pb)
• Just a little agave nectar to smooth out pb. *** The original recipe calls for 1/4 cup of brown sugar so I always gage my sugar by that.  I always go a little less that the origanl, plus agave is sweeter.
• caramel extract (1 1/2 tsp) or to taste
• Then I let the kids decorate how ever they liked( sprinkles, coconut, etc...)

Refridgerate to harden a little (they will never really harden like real caramel) then eat and enjoy!!!

Todays workout: Am Pilates Class:  
                          Strength Training: Chest/ tri's and legs some shoulders
                          I might get a little run in???

Tonights menu??? Thinking Butternut Squash soup? Not sure yet.
Any ideas???

Health Benefits of Sleep 10/13/12

WOW!!! What a difference getting a good nights sleep does for the body. My husband is able to toss and turn all night and I never know it!!! Being that I'm like....10 feet away from him! LOL!!! That's what it feels like with our new King size bed. I usually don't exercise on Saturdays but since I felt so great this morning, I did workout this am. There are so many Health benefits of getting good sleep.

http://longevity.about.com/od/lifelongenergy/tp/healthy_sleep.htm


Now off for kids games all day:) But hey, I'm rested and had a great workout now I can relax the rest of the day....Oh yeah, until dinner!!! The boys need their comfort food So, I'm thinking vegetarian chilli with Polenta and maybe some stuffed tomatoes. I can't for movie night tonight!!!

Enjoy your weekend everyone!!!

Still looking for more soup recipes. Especially ones with fall foods like, lentils, pumpkin, apples, butternut squash,etc....

Looking for new soup recipes! 10/11/12

Just noticed the date....10/11/12 wow!!!
1 Day until the weekend again!!!! This weekend is the going to be the first frost of the year:) !!! Can't wait. Thank goodness we are finally getting our new bed. Today started out a little hectic but is ending very calm and relaxing. (finally painted my nails)

Today's workout: Pilates Class, Then a great run including hills:) UGGHH!!!
Tomorrow will be an all over body weight routine.

Tonight's menu: Pizza Hummus for kids with Garbonzo bean flour pizza dough recipe for dipping and veggies. I had my hummus with chickpeas, spinach, and habenaro peppers...yum!!! spicy hot but goooooddddd!!!
Tomorrow is Pizza night!!!

Looking for new soup recipes!!! Send me some of your favorite soup recipes.
Tonights dessert is chocolate covered strawberries and bananas!!!

Have a great weekend!

Columbus Day Weekend!!! 10/05-08/12

WOW!!! We had a wonderful weekend:) Now, back on track and back to the grind. Working hard until the next Holiday which is Thanksgiving!!! :) Can't wait!

This weekend included, decorating for Halloween, getting the kids ski outfits and gear, working on the house and preparing for winter and some good 'ol family time. Love it!!! Need more long weekends:)

Todays workout: Weights and strength:  ***Upper body pyramid  ***Cardio:  Walking/running up and down hills, big hills with Beth!!!
Today Menu: Farmer's Market soup....which is every left over veggie before they rot. Water based soup which is also great because you don't have to worry if you have any broths on hand. Working on another Lentil soup recipe...Curried.

Enjoy your Tuesday everyone?
Question of the day, What is your favorite Columbus Day tradition? Mine is Halloween Decorating.

Increase Leptin to help loose weight!

Good morning bloggers!!!  Is it Friday yet??? LOL:) This has been another busy but fun week. My morning client had to cancel so I have a little free time. An unexpected surprise since free time is so precious.

Here is some good information that may be able to help someone. LEPTIN is a hormone that helps to regulate appetite. It also can cause fatigue and weight gain. Yuk!! Who wants that. Here are 5 easy steps to help boost your Leptin levels

Step1) Eat lots of fiber. High fiber foods include: whole grains, beans, broccoli, apples and oatmeal.
Example of a great breakfast is 1 cup all natural plain organic oatmeal with apples, cinnamon and walnuts!
This is high fiber, low calorie, leptin boosting, insulin lowering breakfast!!!

Step2) Sleep! Most Americans do not get enough sleep. Sleep deprevation lowers your leptin levels and therefore, triggering your hunger signals.

Step3) Eat your fruits and veggies. Eating your 5-10 servings a day will increase your leptin levels signalling your b rain and that you are full. Fruits and veggies are low in calories and high in fiber and water.

Step4) Eat foods that are high in Omega 3 fatty acids. Such as; walnuts,Salmon, mackerel, trout, flax seed, summer squash, kale and cauliflower.
Sounds like a great salad...with Salmon, flax seed, squash and cauliflower and a little avacado. Sprinkle with a little olive oil. Yum!!!

Step5) Stop eating after dinner. This will disrupt the bodys natural rhythms and signal those hunger pains.
Drink tea!!

Many experts believe that interval training in particular has a strong impact on the regulation of hormones like leptin and insulin. Short bursts of vigorous exercise interspersed throughout a moderate level workout appear to have long term positive effects on how these two key metabolic hormones are used in the body. Small studies have demonstrated that this type of exercise may in fact be the most effective both for fat loss and muscle growth.
Workout for today: Lunges with hammer curls then right into traditional bicep curls. Then, plyos of lunge hops.

Cardio: Spin class!!


Learn more: http://www.naturalnews.com/031459_leptin_insulin.html#ixzz28EuJsWLm

Hope this helps!!!

I made my black bean veggie burgers last night. Not so good:( The seasoning was not right....maybe a spicy salsa seasoning!I'm thinking spaghetti with meatballs for the family and left over salad.
Enjoy your week!

Discover the many health benefits of Lentils! Recipe included

Busy morning already!!! Up at 6am to clean up and make fresh bread. Then, I made fresh coffee ( 4 cups of water and 2/3 cups of ground coffee....bring to boil and then simmer with 1 cup of brown sugar (reduce if need be) 1 whole cinnamon clove and 1/4 slice of orange peel. Simmer just a few minutes as not to bitter the coffee then strain into a pitcher and pour into mugs with 1 whole clove of cinnamon and a slice of orange!!! Yum! great on these early cool fall mornings. I also made a great homemade breakfast for the family before church. (so they are not so tempted to eat the donughts). I could feel a day of wanting to eat out comming. I was hearing echos of "Let's go out for breakfast"! And "Can we go out for Dinner???"  * NO* It is a little more work for me but "oh" so worth it.
So then, I put my crockpot soup on. My soup recipe from "From my kitchen to yours" Sweet potato, lentil and carrot but, I also added 1 large chopped apple. Starting in October I am focusing on the health benefits of Lentils and Apples.

Discovery Health "Lentils: Natural Weight-Loss Food"

Workouts to include strength training and stretching exercises.
Today's workout was one great run while the family went to church, nice and relaxing. Today was my Sunday off from church.

Enjoy your wonderful Sunday everyone!!

Blast that fat!!!

Another Blast that fat day with a great Cardio workout. Beth and I can feel ourselves getting stronger each week we continue or route. Today we added running up one of the hills:) Great job today Beth!!!
Try adding in little bits of cardio whenever you can throughout the day....extra walking trips, walking more up the stairs or running. Doing squats at your desk, etc....

Then, I had a great curry bean dip for lunch:) Also, under the Chocolate Covered Katie she has a different recipe for Black Bean Brownies (totally vegan) so, I made that for later. Errands and Baseball practice later.

Enjoy the day!!
Ps. I did make a wonderful juice this morning( 1 apple, 1 orange, 1 carrot, 1 celery stalk, little bit of ginger, 3 leaves of kale) delicious!!!
yesterday was a beet juice:)

Building better biceps with back work and stronger legs 9/26/12

Here we are on Wednesday again!!! Typical day:) Morning clients then hair appt. Made videos!!!

Here is todays workout for you

Tonight's dinner??? I have not decided....(maybe a curry bean dip??)  Looking forward into October, many new apple recipes and the weather to start creating challenges. Enjoy your Wednesday! Besure to do my video and tomorrow is another Cardio day!!

BLAST YOUR FAT!!!

Tuesday is Cardio day!!! Yay, For Cardio:) I'm heading out for my 5 mile walk/run, up/down hills with my friend who enjoys seeing my in pain:)  By adding hills into your cardio routine you will blast fat faster. Don't work longer just harder!!!

My daughter has the day off from school today so we'll see what the day brings!!! Do you remember as a kid getting an unexpected day off from school? Maybe some Black Bean Brownies or something appley????

Dinner tonight left over Soup. Which by the way was awesome!!! Very spicy hot though. Loved it:)
Enjoy this beautiful Tuesday.

Chissle your chest and sculpt your legs! Dinner tonight....Curry pumpkin noodle soup:)

What a hectic weekend!!! I won't bore you with the details. We did manage to get some apple picking in! I bought a fresh pumpkin to use in my "Curry Pumpkin Noodle Soup". I figure with everyone in my house getting sick, except me, it was time for some warm comforting soup!!!

Later today, after all the household chores are done....wait a minute! Are they ever all done???
I will be making my fitness video for today's post on chissling your chest and sculpting your legs.
Workout to include: 3 sets of Bench Presses followed by 3 sets of chest flys (moderate to heavy weights)
                               3 sets of squatted step ups for legs.
***All this for me will done after I go running with my daughter:)
Enjoy your first Monday of Fall!!! Love it!!!

Question of the day: What is your favorite fall activity? Mine is definitely apple and pumpkin picking, and hay rides and apple cider and carmel apples, and cider doughtnuts and.... I guess I love it all!!!

A Holistic approach to womens fitness blog; Mind, body and spirit: Do you want to weigh less and have a smaller waist?

A Holistic approach to womens fitness blog; Mind, body and spirit: Do you want to weigh less and have a smaller waist?

Do you want to weigh less and have a smaller waist?

Do you want to weigh on average 7 lbs less??? And have a smaller waist???

BEANS!!!

That's right!!! Beans are such a super food. I do include beans in my meals everyday. Did you know that you can use beans for dessert recipes as well??? Just had one last night:) Beans are high in Fiber (12grams in 1 cup) high in protein(15 grams in 1 cup) and a good source of complex carbohydrates....the good carbs that give you energy all day!!!

I made chilli yesterday with pumpkin(you can also look up the health benefits of pumpkin in one of my older post)!!! YUMM!!! It was sooo good. Recipe to follow later because I did not write it down so, I'll have to go back through. This chilli was perfect timing since it turned a little cool and rainy out.

 www.boer-war-books.com/tag/beans-for-weight-loss-help/

Beans

No matter what type of bean you choose, each tiny package is bursting with a rich array of nutrients. Beans are an incredibly rich source of folate, fiber, tryptophan, protein, iron, magnesium, and potassium, and they've been linked to a reduced risk of type 2 diabetes, high blood pressure, and breast cancer.

Hands-down one of the best food sources of fiber you can find, one cup of cooked pinto beans contains nearly 15 grams of fiber (along with a score of other essential nutrients) -- but you'll find plentiful fiber in all bean varieties. Fiber is a wonder nutrient that fills you up, regulates digestion, lowers LDL ("bad") cholesterol, helps control weight, and has a preventive effect on diabetes and heart disease. Women's risk of heart disease increases significantly with menopause.

Potassium is vital to the health of every type of cell in our bodies, and you can find good amounts of this mineral in lima, pinto, and kidney beans. Potassium plays an essential part in bone strength, muscle function, and nerve function. Numerous studies have shown a positive link between dietary potassium intake and bone mineral density in pre-, peri- and postmenopausal women, suggesting an important role in preventing osteoporosis in all women. In addition, the Nurses' Health Study, which recorded data from 91,731 female participants over a 12-year period, found that women with the highest dietary potassium intake were only 65 percent as likely to develop symptomatic kidney stones as compared to their peers with the lowest dietary potassium intake.

Tryptophan is an essential amino acid with several important functions. One of them includes the ability to raise serotonin levels in the brain. For this reason, beans and other foods high in tryptophan can help regulate appetite, improve sleep patterns, and boost your mood.

Like other beans, soybeans are an excellent source of dietary fiber. And just one cup of cooked soybeans also provides a whopping 29 grams of protein. Furthermore, studies have linked the isoflavones found in soybeans with improved bone density in postmenopausal women who previously had low bone mass; researchers believe these compounds may play a significant role in preventing bone fractures. Soy isoflavones have also been credited with easing menopausal hot flashes.

Quick and healthy tip: Although dried beans are the healthiest option since they don't have added sodium, the canned variety will do just fine as long as you rinse the beans in a colander before using them. For a quick and healthy homemade hummus, combine one can of garbanzo beans; one tablespoon each of extra virgin olive oil, lemon juice and tahini; half a teaspoon of cumin; and a sprinkle of cayenne pepper in a food processor. Blend until smooth and serve with crudités. (White beans make an excellent substitute for garbanzos.

ok here is the original Chilli recipe:

Ingredients

• 1 pound ground beef (*I omited the beef*)
• 1/2 teaspoon crushed red pepper flakes, or to taste (*I substituted fresh red habenero peppers*)
• 1 teaspoon minced garlic (*I used 3 cloves cut*)
• 1/2 large onion, diced (*I used 1 whole sweet onion*)
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 (15 ounce) can kidney beans, rinsed and drained (* I used 2 cans, 1 light and 1 dark*)
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (15 ounce) can Great Northern beans, drained and rinsed
• 1 (8 ounce) can tomato sauce
• 1 (4 ounce) can tomato sauce with garlic and onions(*I omitted, but used fresh 4 garden tomatoes*)
• 2 (14.5 ounce) cans petite diced tomatoes
• 1 (14.5 ounce) can fire roasted diced tomatoes
• 1 (15 ounce) can pumpkin puree
• 2 teaspoons pumpkin pie spice
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon salt, or to taste
• Cinnamon to tase

DIRECTIONS: I sauteed the first 5 ingredients(starting after the beef) until tender and fragrant, 5 or so minutes. Then just placed everything in slow cooker. Set on low and cook for 12 hours. I chopped everything the day before and put it on at 5am and we ate at 5pm. It was sooo good!!!

WORKOUTS: OH YEAH, Can't forget that.
Tuesdays are my busiest days so, lets say I worked out all day. Not missing a thing. Cardio, weights, Pilates, Yoga...

veggie burgers!! and blue cheese-walnut green beans (9/17/12)

Happy Monday everyone!!! Today is our actual Anniversary Day:)  Today started a liitle hectic but is finally returning to normal again.

Workout for the day: Pilates class and running
Workout yesterday was Cardio: running Weights: chest, shoulders and tri's

Made this wonderful veggie burger with my homemade bread has the bun!!!!

So, I used left over roasted veggies (summer squash, zucchini and onions)

                                         1 cup veggies, 1 cup each of rolled oats/chick peas, 1/2 cup quinoa. Mix all together in food processor with seasonings of choice and scoop out with a 1/2 round measuring cup and place burgers on sprayed tin foil. wrap up in foil so you can flip the foil and not the burgers on the grill. It was to die for:)

Todays lunch is leftover burger with this green salad as a side!!

Blue Cheese-Walnut Green Beans
http://www.delish.com/recipefinder/blue-cheese-walnut-green-beans-recipe-6854

Enjoy your Monday!!!



Eating to stay in dress!!!

My husband and I are celebrating our 24th wedding anniverary this weekend. So, After a great night with a surprise Barry Mannilow concert, I am taking today off. Whistle, whistle, whoot, whoot!!!!

I made my husband a spelt flour cake with a peanutbuttery coco powder frosting!!!
We ate at a lovely restaurant and ate Hummus, Spinach/feta dip with carrots and celery for dipping. I had to stay fitted in my dress:)

Yesterday's workout included a fullbody weight routine.
Today(Saturday) Off
Tomorrow: Cardio/weight routine to include plyometrics

My favorite Barry Mannilow song is "I can't smile without you" but there are so many!!!
What's yours?

Sculpt those arms...

Here it is Wednesday again. It's funny how that happens so fast!!!

Todays workout- I did a great arm workout(or should I say, upper body workout)!!
Cardio- Spin Class
Yesterday's workout-Weights...Legs/shoulders (videos above)
Cardio- My 5mile walk/run/ uphills and down hills route with a friend!!! The best kind of workouts are with friends.

Dinner tonight is Mexican!!! Yummy:)

Black beans with all kinds of yummy spices(jalapenos, onions, cilantro, crushed red peppers, salt, pepper)
Asparagus/sweet pea Guacamole(same as black bean spices)
sauteed veggies for quesadillas
corn, black bean, avacado salsa
and can't forget homemade salsa!!! Well, it's all homemade!!!

Yesterday we did have our Melty Pizza Hummus/ Chickpea flour bread for dipping and Salad!

Tonight is open house then, hopefully bed time!!! :)

Tomato Dinner Ideas!!

Today started off with a great run and arm workout at 5am. Then off to Pilates class 9-10am. I love those ladies!!! Jeanie sent me home with a bag full of fresh Tomatoes from her garden. So, my meal inspiration this week is Tomatoes!!! Tonight I am doing an egg, veggies casserole with Tomatoes. Tomorrow will be my pizza Hummus. I will also make more pizza sauce and salsa. The weather has been chilli today sooo glad I made Soup for lunch!!!

Enjoy your Monday!!

Health Benefits of Pumpkin with recipe

Happy Friday Everyone, Today starts the long weekend of Madison's 13th Birthday. We will have a few giggly teens here tonight for a sleepover to kick the weekend long celebration off!!! :)

Anyway, yesterday I made a healthy pumpkin bread. It is sooo yummy!!! Here is a link to read about all the health benefits of pumpkin!!!

http://suite101.com/article/health-benefits-of-pumpkin-a153140


Yesterdays day went as follows: I got the kids off the school. Then left for my Pilates class. After Pilates I went for my run, walk, up hills, down hills 5 miles with a friend:) came home grabbed a bite to eat!!! Then did my video, so now its 2pm and Madison needs to be pick up in 15 mins....Where does the day go???mmmm.

I put together this wonderful pumpkin bread before heading out the door to get Madi.

The Original recipe:                    
1 15oz. Can of Pumpkin
1 Cup of Veg Oil                             .
4 eggs
2 Cups Sugar                                                  
2 Cups flour
1 tsp. Baking Soda and Baking Powder
1 tsp. Cinnamon
1/2 tsp salt
Preheat oven to 350' grease a 9x13 inch pan bake for 30min.  Mix first 4 ingredients together then add the other ingredients


***My Version: Well if you know me, Then you know that I flipped out when I read 2 Cups of sugar so, I substituted 1/3 Cup of Agave.  And Instead of 2 Cups of flour, I replaced it with 1 Cup of Spelt Flour and 1 Cup of Rolled Oats. Then, I mixed everything together in Food processor. I did not mix seperately and it was fine. I also, could have gone with less eggs I feel....or substitute with ground flax seed meal. Anyway, they came out light, fluffy and delicious!!!

I will be working out a little harder this weekend so, I can eat without quilt!!! Is there ever a thing???

Until Monday......Enjoy your weekend!!!

A Holistic approach to womens fitness blog; Mind, body and spirit: Curried Quinoa with Roasted Summer Vegetables (health benefits of Quinoa)

A Holistic approach to womens fitness blog; Mind, body and spirit: Curried Quinoa with Roasted Summer Vegetables (health benefits of Quinoa)