Ball workout.1

Roasted Cauliflower.....That's whats for lunch!!! YUM!!! New Video on the ball. I have to say that my only ball here is very, very deflated. It's a fun and good workout, great to do after a cardio session.

My husband had the camera in way tooo close:) Anyway, enjoy the video and your day!!!

Leg and shoulders workout #1

Hi everyone!!!! So excited to share more videos!!! Here is video #1

Try this new video!!! Let me know your thoughts????

How many sets did you do??? What weights did you do, if any?? How did You feel before, during, and after???? Could you have gone heavier? more reps? These are things to ask yourself!!!

Enjoy the videos. More to come...

NEW VIDEOS COMING TODAY!!!

Just a quick update that new workout videos are coming later today!!! I have been having technical problems with my site. I just got the recipes working again but format has changed. So, later today I will work on that too.....So, busy. I did manage to get my morning run in. Then did weight videos for blog. Now getting ready for my sons baseball game. Be sure to check back later!!!
It is a beautiful, beautiful Saturday!!!

Luke's Birthday and new food find

After an early morning walk and a client, came home to celebrate Luke's Birthday!!!
Happy Birthday to my "baby" Luke.....he would kill me if he knew I wrote that.LoL!!! 9 Years old today!!!

Breakfast in bed(notice his bears next to him...heheheh)

Also, here is a picture of how I have been spending most of my evenings!!! Luke in action:)

And, I just found out that I have a soy intolerance. Not that I eat a lot of soy but it is in almost everything. I knew there was a reason why my diet is mostly fruits and veggies and whole grains. As close to nature is my way of eating. But, sometimes I want to try other options. So after having soying hamburger meat for our mexican night and It sending my into an attack, I found out that I am intolerant. So, Thanks to my sister(whom is also a nurse) told about this non meat, non soy product to use insted of meat. It's just ground up mushrooms to look like ground beef. Here is a picture so if anyone would like to research it for yourself and let me know what you think. Can't wait to try it. Thanks, Laura!
We are now off to the movies, toys r us and then, a Birthday dinner!!!
Enjoy your day everyone!!!!



Calcium and Magnesium

I often get alot of requests on how to stop muscle spasms or cramps so, I thought I would write about calcium and magnesium.I focus quite a bit on my calcium and magnesium because it aids with my PCOS.  In a nutshell, Calcium stimulates your muscles and Magnesium relaxes your muscles. The Calcium to Magnesium ratio has also been one of debate, It usually is a 2 to 1 ratio. Normally whatever amount of Calcium you take in, then make sure you get half that amount of Magnesium. I said normally!!! There are a few exception. For instance, If you consume high amounts of caffiene, alcohol, etc... then you would need to increase your Calcium intake. As well as your magnesium intake. If your body does not get enough clacium it will take it from your bodys reserve stores which is from your bones. Also, a side note, if you take supplements the calcium and magnesium should not be taken together.
All of this should be discussed with your Dr. (since we each have our own special needs)

Foods high in Calcium are: Spinach, Kale, Swiss Chard ( So basically the whole dark green leafy vegetables) broccoli, green beans, brussel sprouts, asparagus....Dairy based yogurt, mozzarella cheese. And of course, oranges.
Foods high in Magnesium are: The same dark green leafy greens, pumpkin seeds, mushrooms, Halibut, black beans, quinoa, cashews.

Great quick recipes:

Spinach, Kale salad with any of the toppings above. I usually put in broccoli, asparagus strawberries, and nuts or seeds of some kind.

Or quinoa and black beans in rice cooker!!! Then adding any roasted or steamed veggies of choice into the mixture. Yum!!!

Oh And don't forget the spices!!!

My workout today at Pilates class was to focus on body weight strength. We did lots and lots of push-ups. Wide arm, narrow arms, and planks. Also, side planks and balancing poses. Great, great class with a great group of women!!!!

Great soft serve Healthy recipe!!!

I want to thank of all you for all the comments....I get them on my phone when I'm out but can't respond back. Just know that I do appreciate them. We have been so busy!!! Gardening,  housework, entertaining the kids, etc....On days like these that are supper busy, I really enjoy and appreciate my early morning workouts. I just do a quick run, some push ups(ok, a lot of push ups!!!) then, my ab series finishing with a good stretch. Total time 1 hour. Need it so much for my sanity(and not to mention all the tofutti cream cheese I just ate:) Yum!!) I do have an excellent soft serve ice cream recipe I want to share. I made it for me but the kids absolutely loved it!!! Who knew!!!
Recipe courtesy of Chocolate Covered Katie
Chocolate Fudge Soft Serve
(Serves 2-3)

• 3 medium bananas (the riper the better) (300g) (see nutrition link below, for substitutions) 
• 1 tsp pure vanilla extract
• 1/16 tsp salt
• 3 tbsp cocoa powder (15g)
• optional: sweetener (depending on your tastebuds and ripeness of the bananas)
• optional: 3-5 tbsp peanut butter or another nut butter of choice

Ahead of time: peel and slice the over-ripe bananas into chunks. Freeze in a Ziploc-type bag, then combine all ingredients in a Vita-Mix, food processor, or blender. (If not using a Vita-Mix, add 2-3 tsp milk of choice so it’ll blend more smoothly. You might also have to thaw the frozen bananas if your freezer is super-powerful.) If you want the look of ice cream, use an ice-cream scoop to serve! (If you scoop it all into a container and freeze about 10-15 minutes, the texture will also become a bit firmer like ice cream, as opposed to soft serve.) Don’t try to halve the recipe unless you have a tiny food processor, as it won’t blend as smoothly.

YOU HAVE TO TRY IT!!! A MUST! YOU'LL LOVE IT!!!

QUESTION OF THE DAY?
WHATS YOUR FAVORITE SUMMER TREAT TO COOL OFF? THIS IS MY NEW ONE.

10 Kitchen Items to help you stay on track for eating healthy

Here is a list of a few items that help me in the kitchen to stay on track for eating healthy. These items do not have to be costly either. My items are not top of the line and they still do the job.

1. Bread Machine
2. Food Processor
3. Blender
4. Steamer
5. Rice Cooker
6. Slow Cooker/ Crock Pot
7. George Foreman Grill
8. Electric Griddle
9. Hand Chopper(great for chopping onions)
10. Juicer

These items are what help me in the kitchen everyday but especially on busy days. For Instance, I put everything in the Rice Cooker and cook together. I make a blend of 1/2 cup of rice and 1/2 cup of quinoa add in a can of diced tomatoes(with liquid) with any seasonings of your choice. Chop about 1/2 cup of sweet onion and a little cilantro add that too. Also, I put a whole can of Black beans in the pot. Then, I add 2 1/2 cups of chicken broth and just a little olive oil to taste. Season however you'd like. I do salt, red pepper flakes and some chilli powder. Press cook!! That's it. Add a little salad if you want.

As far as working out, You really don't need any equipment. Exercise is free.Unless of course you do a organized class group or private session.

Today.... well this whole week has been extremely busy. I know the demands of work, kids, household chores and still trying to make a healthy dinner in this heat. Oh Yeah, don't forget to get that workout in. For me it's my piece of mind. I love, love waking up in the morning to birds chirping and having some time to myself before the family wakes up. I can then do my workout in peace and get my thoughts together for the day. Then, I'm ready to handle the demands of the day!!!

Todays workout was a little of the same as yesterday. I did the 3-2-1 routine on the treadmil for 45 minutes.
Strength training - Back and biceps and hamstrings
Ended with stretches!!!

Enjoy your day, week!!!

Question of the day?
What is your kitchen item you can't live without? Mine is Food Processor.

A special delivery!

I want to take a moment to welcome home a little special someone. She will be coming home for the first time this Tuesday. Welcome Home Harper!!!
This morning I had a wonderful cardio session on the treadmil. I really don't like the treadmil so, I'm always thinking of new ways to entertain myself. So, I did a 3-2-1 routine. I did a light jog for 3 minutes then a more moderate run for 2 minutes (heavy breathing) then I sprint for 1 minute, then walk for 2 minutes and repeat the cycle. I did this 4 times and was really fatigued. I great change to the usual run. Before my 7am client I baked a loaf a bread using my spelt flour,oats, and flax seed.....delicious!!! Same recipe as the one under my bread machine recipes, except I substituted the spelt flour for the wheat. Then it was off to my Pilates class. Busy, busy times!!!
Enjoy your monday!!!

Friday the 13th

That's right it's Friday the 13th. Thank goodness I'm not superstitious. I have posted a (or I should say my husband helped me post) some of my own personal favorite recipes. I couldn't figure out how to send the whole folder. Anyway, hope you'll enjoy them as much as I do. Lots on the agenda for today. Painting and more painting!!!

Enjoy your weekend. And let me know if you try any of the recipes.

Recipes From My kitchen to yours

Super energizing Kale soup

Ingredients: ·                                 1 medium onion, chopped ·                                 4 cloves garlic, chopped ·                                 5 cups chicken or vegetable broth ·                                 1 medium carrot, diced into 1/4-inch cubes (about 1 cup) ·                                 1 cup diced celery ·                                 2 red potatoes, diced into 1/2-inch cubes ·                                 3 cups kale, rinsed, stems removed and chopped very fine ·                                 2 tsp dried thyme ·                                 2 tsp dried sage ·                                 salt and pepper to taste

Directions:

1. Chop garlic and onions and let sit for 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a medium soup pot.
3. Healthy Sauté onion in broth over medium heat for about 5 minutes stirring frequently.
4. Add garlic and continue to sauté for another minute.
5. Add broth, carrots, and celery and bring to a boil on high heat.
6. Once it comes to a boil reduce heat to a simmer and continue to cook for another 5 minutes. Add potatoes and cook until tender, about 15 more minutes.
7. Add kale and rest of ingredients and cook another 5 minutes. If you want to simmer for a longer time for extra flavor and richness, you may need to add a little more broth.

Serves 4

Crock Pot Lentil Soup with Sweet Potatoes

Ingredients:
4 large carrots, chopped
4 stalks celery, chopped
1 onion, diced
2 large sweet potatoes, peeled and cubed
2 cups green lentils
1 tsp minced fresh rosemary
1 bay leaf
1 tsp dried oregano
4 cloves garlic, minced
1 15-oz can diced tomatoes
64 oz vegetable broth
2 tsp salt (or to taste)
1/2 tsp pepper
Directions:
Combine all ingredients in a slow cooker. Turn heat on low and cook for 10 hours, adding a little more broth at the end if soup seems too thick.
Time:
10 hours

Butternut Squash Soup

Ingredients

• 1 (2 to 3 pound) butternut squash, peeled and seeded
• 2 tablespoons unsalted butter
• 1 medium onion, chopped
• 6 cups chicken stock
• Nutmeg
• Salt and freshly ground black pepper

Directions

Cut squash into 1-inch chunks. In large pot melt butter. Add onion and cook until translucent, about 8 minutes. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with nutmeg, salt, and pepper. Serve.

Serves 6
Here are a few of my easy, easy ultimate favorites!!!!
I like to take any veggies I have on hand and roast them. Some of my favorite veggies are; Eggplant, onions, red bell peppers, zucchini, cauliflower, and broccoli. Place all veggies in a pan, sprinkle with a little olive oil (enough to coat) sea salt. Place in 400 degree oven for about 25-30 minutes. Maybe longer depending on your liking and your oven.
I usually roast my veggies on Sunday and eat throughout the week. Use veggies on pizza crust, in wraps with hummus, on top of salad or just by them selves.
I also love to roast a whole head of Cauliflower and then eat with your favorite dipping sauce. (I like barbeque sauce, organic/no sugar)
Roasted Cauliflower with oregano is awesome as well.
Quick morning fix:
Cinnamon Flax seed muffin
¼ Cup of Flax seed ground meal
1 Egg
¼ tsp. of Baking Powder
Cinnamon to taste
Your choice of sweetener. (I use stevia)
Place all ingredients in tall coffee mug and stir well to combine. Microwave 30-45 seconds. Then turn over or eat out of mug. Yum!!

FROM MY KITCHEN TO YOURS (ALL INGREDIENTS ARE ORGANIC)

Spelt flour pizza dough

Ingredients
50z. of hot water
1 tsp sugar (I use turbinado sugar)
pinch of sea salt
2 tbsp extra virgin olive oil
2 cups spelt flour
2 tbsp flax seed

Handful of baby spinach(optional)
2 1/4 tsp yeast

Directions: I place water, spinach and olive oil in blender and blend. Then place in bread pan. Add Spelt flour, flax seed, sugar and salt. Add yeast and set to pizza setting. When getting dough out of bread pan, it should be just a little wet. Add some flour on your hands separate the dough in half. Roll dough out into pizza size crust. However you like it; Thin or think, crust or no crust. Place crust into a preheat 500 degree oven until it starts to brown(approx. 5-7min.) take out and cool before adding toppings. I use a olive oil and herb blend on crust, then layer on veggies, add cheese or nutritional yeast. Top with just a little more olive oil and place back into oven to melt cheese. Then Eat andEnjoy!!!

Hummus my way

Ingredients
1 can garbanzo beans (drained and rinsed)

2 or 3 cloves of garlic (2 is plenty but if you like more of a kick use 3)

2 tbls of chicken broth (vegetable broth for vegan)

Optional (roasted red peppers, or spinach or both)

Pinch of sea salt

Directions: Place all ingredients in food processor, as you blend slowly pour olive oil in, just a little at a time as not to make it too runny. For a lower fat version use more chicken broth than oil. I like the rich taste of the EVOO. (Extra Virgin Olive Oil). After you blend I like to add some crumbled feta and kalamata olives then warm for 1 minute. Serve with home made pita chips.

Homemade Pita Chips

Ingredients

1 package of corn tortillas

Sea salt

Any seasonings you like to flavor with

I use some red pepper flakes, or a garlic parmesan blend

Directions: Pre heat oven to 400. Take two tortillas and with a pizza cutter cut into 8ths. This makes 16 pita chips. Lightly spray chip with coconut oil spray or

any spray you have on hand. Then season chips any way you like. Place in oven for about ten minutes. I wait until they start to turn brown.

Page 2 FROM MY KITCHEN TO YOURS (USING ALL ORGANIC)

Black Bean Hummus

Ingredients

1 can black beans (drained and rinsed)

Jalapeno peppers (amount depends on you. I use about 4 and a splash of juice)

Some yellow sweet onion (again depending on your taste) enough to flavor but not over power.

¼ tsp of red pepper flakes or to taste

¼ tsp chili powder

(Optional) cilantro to taste

Directions: Place all ingredients in food processor and blend to your liking. If you like it real smooth blend longer. If not, then don’t blend as long.

Black bean brownies
• Canola oil spray
• 1 can (15-oz.) reduced-sodium black beans, rinsed and drained
• 3 large eggs
• 3 Tbsp. canola oil (or applesauce)
• 1⁄4 cup unsweetened cocoa powder
• Pinch of salt
• 1⁄2 Tbsp. vanilla extract
• 2⁄3 cup light brown sugar, packed ( I do use agave nectar)
• 3 Tbsp. bittersweet or dark chocolate chips ( I omit this)

Optional (cinnamon to taste)

Preheat oven to 350 degrees. Coat 8-inch baking pan with canola oil spray
In food processor, place beans, eggs, canola oil, cocoa powder, salt, vanilla and brown sugar(agave) and blend until smooth. Remove blade and carefully stir in chocolate chips.

Transfer mixture to prepared pan. Bake for 30-35 minutes or until a clean dry knife inserted in center comes out clean.
Cool before cutting into squares.

Wacky Wednesday

Good Morning on this Wacky and Crazy Wednesday. I hope everyones summer has been full of fun. We are busy as usual. This morning I taped a video, blogging, have a client then off to spin class. Oh Yeah, laundry, dishes, painting Madison's room then dinner time. Mmmmm.... no wonder I'm asleep by 8pm.

Today's strength training; Leg/shoulders with some plyometrics.
Cardio; spin class.
Family time...Priceless!!!
enjoy your day everyone!!!

**Look for new recipes to come soon!!! Hopefully on Fridays post.

Phytoestrogens

Good morning!!! It is a beautiful monday. We have been so blessed with such beautifu weather!!! Getting ready for my Pilates class then I have 1 client today.
Goals for today:

Strength training: Hamstrings/back & bi's.
Mindful Pilates class

Dietary needs:
Phytoestrogens....eating a plant based diet supports breast and hormone balance. I feel it's important to know why your food choice is so important. Since being diagnosed in my twenties with PCOS, I have had to learn this on my own. Phytoestrogens help to balance your bodys estrogen levels.

foods high in Phytoestrogens:
Beans(lentils,garbanzo,soybeans,white,black,pinto)
Grains(whole grain bread and cereal,flaxseed meal, oat bran)
vegetables

Enjoy your day everyone and eat at least one Phytoestrogen!!!

Try some outdoors fun!!

Good Saturday morning everyone, It has been a very busy last few days!!! My Thursday nighht Pilates class was a sucess... Yay!!! Then yesterday we spent a good part of the day at the hospital with Luke my 8 year old.  I thought he had a little piece of glass still lodged in his foot. After xrays and a lot of waiting, still not sure....Dr. thinks its a wort??? Time will tell. He is fine. Then, playing taxi for my soon to be teenager!!! I finally got a run in at 3pm and then a nice swim in our pool. Pizza was for dinner. I made a spelt flour dough recipe. YUM!! I look at my pizzas as a blank canvas, I get to decorate it however I like. I choose different veggies each time going with whats in season and buying locally and using lots and lots of fresh herbs from my garden.

Todays focus is on taking advantage of all your local outdoor recreation. If it's biking you like, or hiking, or rock climbing or whatever it is. Take this weekend to enjoy all our natural wonders and get outside to enjoy some fresh air with your family or even by yourself. I like to garden by myself but we all enjoy hiking together as a family. So, I'm off to enjoy the outside with my family. Enjoy your weekend!!

Hiking up these mountains is like doing a millions squats:) Who Knew exercise could be so much fun.

Question of the day?
What's your/family's favorite outside activity?

Happy 4th of July!!!!

Enjoy the Holiday!!! You should never feel quilty about eating!!! My focus today is on all the fresh vegetables!!! Use the fresh vegetables to nourish your body and there will be no quilt. Enjoy your friends and family today. Enjoy! Enjoy!!Enjoy!!!!

Onions   I just read an article called "Peeling back the layers to reveal their benefits" from my Fitness magazine. So, I thought I would do a piece not only on onions but also the many benefits of root vegetables.
Root vegetables Also Chakra 1(if you study the chakras)- These are considered any vegetables that are rooted.
Here are a few...beets,carrots,garlic,ginger root, leek, onion,parsnips,potatoes,radish,shallot,etc...

Onions
Just one onion a week can reduce cancer, high blood pressure and helps to lower blood sugar. The smaller the onion bulb the greater amounts of flavonoids. Flavonoids help reduce heart attacks. Also, onions help to lower blood sugar, improve insulin, and reduce oxidative stress.

Root vegetables Help transfer grounding energy. It represents strength and stability!! Some rooted vegetables are so strong they have been know to crack rocks that stand in their way of growth!!!
mmmm....Why can't I get some of my veggies to grow????
They are great source of Fiber and essential minerals(selenium,iron,magnesium,potassium)
Magnesium, for example is stored mainly in muscle and bones, and is necessary for muscle relaxation and protein synthesis, just to name a few.

Exercises for Chakra 1(grounding)   - Any exercises that your feet are planted firmly on the ground.
Yoga- Any of the warrior poses.
Strength training- Squats are a great grounding exercise.
running, stomping, any plyometrics, and walking

Recipes for the grill

Grilled onions on a skewer: Alternating tomatoes,onion,green bell pepper, pinapple(or even shrimp)
Grilled eggplant, zucchini then a medley of grilled onions with mushrooms
Cold medley of marinated cucumbers, tomatoes, onions (optional, olives of choice, feta cheese) Marinated in olive oil and herbs. Yummmm!!!!
OHHH!!! Can't forget the corn on the cob!

Question of the day?
What's your favorite grilled vegetable recipe? Please share!!

Manic Monday!!!

I titled my post Manic Monday because It's only 8am and I've been up for 3 hours. In these 3 hours I have done my morning run, morning yoga workout(the one I do after my runs to stretch), work on the computer and filmed a video for this blog. In an hour and a half I'm off to teach my Pilates class!!! Anyway, Love it!!!

Our Deck is Done!!!


I also made some bread yesterday using spelt flour in my bread machine. It was so delicious!!! I topped it with veggies from the local market stand down the street (tomatoes, onions, broccoli, asparagus a little cheese/olive oil)Yumm!!! Paired it with a glass of Pinot Grigio to toast our new deck!!! What a great way to end our great weekend!!

Spelt Flour recipe

1-1/4 cups milk of choice

2 Tbsp. sugar of choice (I used agavae)

2 Tbsp. Coconut oil or Canola

1 teaspoon salt

4 cups spelt flour

2-1/2 teaspoons yeast

HAVING A WONDERFUL, WONDERFUL MONDAY!!! :)