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)

Curried Quinoa with Roasted Summer Vegetables (health benefits of Quinoa)

Busy, busy days....

Today's Workout included: A full body workout with weights
Cardio: Spin Class

Dinner for Tonight: listed below...Curry Quinoa!!! Yum!!
Aww Quinoa pronounced (KEEN-WA). Is an amazing super food. Cooked  and considered the same as cereal grasses(wheat, barley, rye,and oats) it is grouped with these foods. However; Quinoa is actually a seed from Central and South America, the same food family as Swiss Chard, Spinach and Beets. Hey is this a root food, Chakra 1 food???? I will have to do more research.
Quinoa is high in Protein. In fact, it contains all 8 amino acids to form a complete protein. Which is great for athletes such as myself:) Including lysine and Isoleusine, two major forms of antioxidants, greater than berries. Quinoa also contains antioxidant flavonoids (quercetin and kaemferol) and Anti-inflammatory properties, vitamin E, heart healthy magnesium, folate and fiber.
Quinoa can be eaten for breakfast, lunch or dinner making it very versatile. It can also be eaten cold or warmed. It is very bland by itself so be sure to season, season and season...However; you like.

World of Chang: Curried Quinoa with Roasted Summer Vegetables

Hopefully, I will have enough for lunch tomorrow after my Pilates class and video making. So, try including one Quinoa meal a week to start!!! You'll love it!!! It's so easy to make. I am actually making it in the rice cooker.
Enjoy your Wednesday!!!

Workout Ideas 9/3/12

Remember to view my workouts up top....There is a workout for everyone!!! Weights, Pilates, Ball, Legs, Arms, Stretching whatever you are looking for!!! So get moving:)

Also, There are great recipes and juicing ideas as well. New fall recipes and workouts to come soon!!

Todays workout for me is Run a 1 mile warm up. Then a fast pace 2 mile run:) Weights: Chest/Tris, quads.

We are hiking today!!! Then, prep time for school week! Not sure about dinner. Enjoy this beautiful day:)

Happy Labor Day weekend! 9/1/12

Happy Labor Day weekend!!! I wanted to post yesterday but of course, I was too busy. After my morning workout yesterday, it was time to do all my errands. Then running kids around and finally our Pizza for dinner and a movie, Which of course I fell asleep!!! I woke up on this beautiful morning did a great stretching routine and went for a run:)

No new recipes to report. Well, we did have a sweet potato chilli on Thursday so, this weekend will be our last grilling out weekend. All the kids sports will take over our weekends.

We are hiking tomorrow and going to the beach on Monday!!!
Enjoy this beautiful weekend everyone!!!