Monday, July 12, 2010
Waterbird
How many of you think you need to be at a gym to have a workout? Not true! So not true. I am working on a number of heart pumping, muscle building workouts that can be done anywhere with just some simple equipment. I will post those soon
But meanwhile take a look at this video. Figure out all the different muscles that are exercised just having fun out on the water with this amazing toy! I don't know about you but I want one. It looks like a cross between a pogo stick and a bicycle; but for the WATER! Fun, fun, fun! Whatever you do, make your workouts fun and put some variety in there so you don't get bored. That's what my company is all about, getting fit, but having fun and a sense of humor while your doing it! From Laura at Fit Wit Me, do something fun today that also gets you a great workout.
Any questions, as always just ask!
Sunday, July 11, 2010
Fitness Fact or Fiction?
Great article about a fitness. Many people wouldn't know the answers to these questions that is why many people need a personal trainer. That is why I needed a personal trainer and weight management coach when I started my journey to fitness.
I was 9 for 9. What is your score?
Fitness Fact or Fiction?
I was 9 for 9. What is your score?
Fitness Fact or Fiction?
Thursday, June 3, 2010
Breakfast
So the biggest question when people pick up our Transitions Lifestyle Journal is when they see breakfast and see that VEGETABLES are a part of it. "What?" But it is a challenge for many people because few of us great up with that as a part of our normal routine. Bread, toast, granola bars, cereal, eggs, sausage, bacon, fruit, yogurt, juice and coffee. Did I leave anything out? Oh ya, milk! These are the staples of our English/European morning diet. This is what we have always eaten. So to change breakfast now feels like a big change.
First though lets admit that though that this is a cultural thing. When Queen Elizabeth was sitting down with muffin, or crumpet, or whatever, the people in Africa, Latin America, China, and Japan were definitely NOT. They traditional diet has always been more that breakfast was much the same as their other meals. Rice, vegetables, beans, and some meat are traditional staples. Perhaps that is why their body fat percentages are lower. Unfortunately western culture is starting to creep in, and our bread, cereal and pastries are too; is it a coincidence that the obesity issue is also on the rise in these countries?
From what I know now regarding the glycemic index and fat gain, I don't think so. Which bring me to the second point. How many have heard breakfast is the most important meal of the day? We all have. For weight management the Transitions Lifestyle way it absolutely is! For an over fat person their normal metabolic function is no longer working; following the Transitions system has helped many restart their metabolism. But breakfast is a very big part of that. Getting at least 20 grams of protein and good healthy clean carbs (vegetables are the best source) is the way to start everyday. For people who are serious about getting their metabolism to burn faster and cleaner they will make the changes to rev up their metabolism immediately in the morning, instead of putting themselves in fat burning mode for the day with a high glycemic breakfast.
Now the only thing worse than high glycemic breakfast is no breakfast at all. Don't even get me started on that! The question is do you want to have an active metabolism from 12-9 (nine hours a day) or from 7-9 (14 hours a day). Simple right? Eat breakfast then.
Now lets get to some good recipes and suggestions. Lets to a this, not that to start
EAT THIS NOT THAT
Ezekiel Sprout Grain Bread Wheat Bread
Any bread that you eat must have PER SLICE 4 or more grains of fiber or more and 2 or more grams of protein. That means if it is a bagel you are looking at 8 fiber and 4 protein. Now don't go covering it with sugary jam or jelly. Sugar free natural peanut butter or almond butter is ok. But try this: use a bit of fat free cream cheese and cucumber slices for an open face cucumber sandwich for breakfast. Pair that with a cup of plain yogurt with fruit (sweeten with agave, stevia, or splenda if you choose) and you will have enough protein. Or poach 2 eggs and have open face egg sandwiches (with my favorite wasabi sauce you can buy in the store by the mustard)
Plain Greek Yogurt Yoplait
Have you really read a yoplait yogurt label. I have one client who recently did. "27 grams of sugar!" she said. And only 5 grams of protein. Plain yogurt still has sugar on the label, but it is milk sugars (6oz 14 grams in plain). A yoplait or any other sweetened yogurt has 3 additional teaspoons of sugar. Sweeten the plain yogurt with stevia, agave, or splenda (if you choose artificial sweeteners).
Let's talk a bit about cereal also. How do you pick out a good low glycemic breakfast cereal. What are you looking for on the label. Here are the minimums.
Fiber 8 grams or more
Protein 10 or more (remember you are looking for 20 grams per meal)
Sugars in the low single digits
As long as you have the above you don't have to factor in the carb count. The carbohydrates will include sugars, fiber, and all other carbs. Remember carbs are not BAD; we just need to make sure they are not the carbohydrates that spike blood sugar quickly. Fiber and protein blunt the impact of carbohydrates on the blood.
Oatmeal is a good start to the day if you have enough (1 cup cooked at least) and if you make the homemade (not instant). There are some who say that the old fashion rolled oat digest slower and so are lower glycemic, but for some the extra time is not practical. Add nuts, berries to sweeten, and a bit of milk or some yogurt is good also. Also please try some buckwheat groats (not toasted Kashi) or quinoa as a substitute for oatmeal if you have problems digesting oatmeal as I do.
Also try 1 cup of cottage cheese with 1 cup of cubed cucumbers. Spoon onto Ezekiel bread or other whole grain bread.
Let's get to some recipes
Savory Egg Muffins with Mushroom and Feta
2 tsp olive oil
2 C of mushrooms chopped into 1/4 pieces
1/4 C Parmesan cheese
2/3 C ground almonds
1 tsp Baking powder
1 1/2 tsp Spike seasoning (brand name found in most stores)
3 TB water
4 large eggs
1/4 C whole grain flour
2 TB sliced green onions
1/3 C crumble feta cheese
Oven at 400 degrees. Wash and dry mushrooms. Heat oil in large fry pan, saute mushrooms for about 5 minutes; until water is evaporated. Then let them cool on a plate. Mix in all items in blue (parm cheese to flour) in a large bowl. After mushrooms cool add them, onions, and feta to bowl mixture. Bake for 25 minutes in either a scone plate, or muffin cups sprayed will with oil. Place muffin pan on a cookie sheet in oven. Do not use muffin paper.
Although this is a bit higher in fat, and does not contain a full serving of vegetables, they do reheat great in the microwave (1 minute at a time). If you pair 2 of these muffins with an apple or pear, and then have a snack of veggies mid morning, they are a great fast breakfast.
Carrot Pineapple Bread
1/2 cup of olive oil
2/3 cup of sugar
4 eggs
2 tsp vanilla
2 C grated carrots
1 C canned chopped pineapple (get the pineapple in juice not syrup; drain/press the pineapple of juice)
2 1/2 tsp Baking Powder
1 tsp of salt
3/4 tsp nutmeg
3/4 tsp of cinnamon (or I just use 1 1/2 tsp of pumpkin pie spice instead of cinn and nutmeg)
2 3/4 C Whole grain flour (spelt, buckwheat, amaranth, oat flour or a mixture of those)
Mix dry ingredient together. Mix liquid ingredient well with mixer or in food processor. Add carrot and pineapple to the wet mixture. Add dry in. Bake at 350 for 45-60 minutes or when you insert knife it comes out clean. It may take longer or shorter based on what type of flour you use.
Great with a bit of peanut butter on it. Eat with yogurt and fruit in the morning, or scrambled eggs.
Spinach Eggs
2 eggs or 1 egg & 2 egg whites
2 cups of spinach torn into small pieces
1 green onion chopped thinly (optional)
1/2 tsp olive oil
2 tsp of cheese (feta, Parmesan, Romano, laughing cow)
Mix eggs, spinach, and onions. In medium size fry pan heat oil; add mixture. On medium heat cook one side, flip to cook other and spread cheese on cooked side. 10 minutes from fridge to plate. You can do the same thing with shredded or sliced thin Zucchini or yellow squash
Vegetable Frittata 4 servings
2 TB olive oil
2 shallots or 1/2 small onion chopped
2 medium zucchini, cut lengthwise, then sliced
1 portobello mushroom sliced
5 eggs or 2 eggs & 5 egg whites
1/4 C grated Romano cheese
salt
In a skillet heat 1 TB of oil, and gently cook shallots. Add zucchini and slice mushroom and cook until soft. meanwhile beat eggs with TB of water. Add cheese and vegetables to the egg mixture. Mix well. Add remaining 1 TB of oil to skillet. When oil is hot, add egg mixture. Cook on low heat until half done, do not stir; then finish cooking in the oven. The frittata will puff up nicely. Salt to taste
This is also great with 1 cup Broc flowerets, 1/2 cup shredded carrots, 1/2 C onions, with 1/4 teaspoon red pepper sauce (Tabasco) and 1/2 C cheddar cheese.
Or 1 bag of spinach, 1/2 C onion, 1/4 C of feta cheese crumbles.
It does reheat well in the microwave and will keep all week in the fridge.
Well that does it for now. Give these ideas a try. Most of it is just having the food on hand, and deciding you are going to do it. Remember you are changing to a new lifestyle. The sooner you can switch over your breakfast habits the quicker your metabolism will respond, but if you need to start slow, just switch out 3 of your traditional breakfasts a week. Then 4 next week and so on.
First though lets admit that though that this is a cultural thing. When Queen Elizabeth was sitting down with muffin, or crumpet, or whatever, the people in Africa, Latin America, China, and Japan were definitely NOT. They traditional diet has always been more that breakfast was much the same as their other meals. Rice, vegetables, beans, and some meat are traditional staples. Perhaps that is why their body fat percentages are lower. Unfortunately western culture is starting to creep in, and our bread, cereal and pastries are too; is it a coincidence that the obesity issue is also on the rise in these countries?
From what I know now regarding the glycemic index and fat gain, I don't think so. Which bring me to the second point. How many have heard breakfast is the most important meal of the day? We all have. For weight management the Transitions Lifestyle way it absolutely is! For an over fat person their normal metabolic function is no longer working; following the Transitions system has helped many restart their metabolism. But breakfast is a very big part of that. Getting at least 20 grams of protein and good healthy clean carbs (vegetables are the best source) is the way to start everyday. For people who are serious about getting their metabolism to burn faster and cleaner they will make the changes to rev up their metabolism immediately in the morning, instead of putting themselves in fat burning mode for the day with a high glycemic breakfast.
Now the only thing worse than high glycemic breakfast is no breakfast at all. Don't even get me started on that! The question is do you want to have an active metabolism from 12-9 (nine hours a day) or from 7-9 (14 hours a day). Simple right? Eat breakfast then.
Now lets get to some good recipes and suggestions. Lets to a this, not that to start
EAT THIS NOT THAT
Ezekiel Sprout Grain Bread Wheat Bread
Any bread that you eat must have PER SLICE 4 or more grains of fiber or more and 2 or more grams of protein. That means if it is a bagel you are looking at 8 fiber and 4 protein. Now don't go covering it with sugary jam or jelly. Sugar free natural peanut butter or almond butter is ok. But try this: use a bit of fat free cream cheese and cucumber slices for an open face cucumber sandwich for breakfast. Pair that with a cup of plain yogurt with fruit (sweeten with agave, stevia, or splenda if you choose) and you will have enough protein. Or poach 2 eggs and have open face egg sandwiches (with my favorite wasabi sauce you can buy in the store by the mustard)
Plain Greek Yogurt Yoplait
Have you really read a yoplait yogurt label. I have one client who recently did. "27 grams of sugar!" she said. And only 5 grams of protein. Plain yogurt still has sugar on the label, but it is milk sugars (6oz 14 grams in plain). A yoplait or any other sweetened yogurt has 3 additional teaspoons of sugar. Sweeten the plain yogurt with stevia, agave, or splenda (if you choose artificial sweeteners).
Let's talk a bit about cereal also. How do you pick out a good low glycemic breakfast cereal. What are you looking for on the label. Here are the minimums.
Fiber 8 grams or more
Protein 10 or more (remember you are looking for 20 grams per meal)
Sugars in the low single digits
As long as you have the above you don't have to factor in the carb count. The carbohydrates will include sugars, fiber, and all other carbs. Remember carbs are not BAD; we just need to make sure they are not the carbohydrates that spike blood sugar quickly. Fiber and protein blunt the impact of carbohydrates on the blood.
Oatmeal is a good start to the day if you have enough (1 cup cooked at least) and if you make the homemade (not instant). There are some who say that the old fashion rolled oat digest slower and so are lower glycemic, but for some the extra time is not practical. Add nuts, berries to sweeten, and a bit of milk or some yogurt is good also. Also please try some buckwheat groats (not toasted Kashi) or quinoa as a substitute for oatmeal if you have problems digesting oatmeal as I do.
Also try 1 cup of cottage cheese with 1 cup of cubed cucumbers. Spoon onto Ezekiel bread or other whole grain bread.
Let's get to some recipes
Savory Egg Muffins with Mushroom and Feta
2 tsp olive oil
2 C of mushrooms chopped into 1/4 pieces
1/4 C Parmesan cheese
2/3 C ground almonds
1 tsp Baking powder
1 1/2 tsp Spike seasoning (brand name found in most stores)
3 TB water
4 large eggs
1/4 C whole grain flour
2 TB sliced green onions
1/3 C crumble feta cheese
Oven at 400 degrees. Wash and dry mushrooms. Heat oil in large fry pan, saute mushrooms for about 5 minutes; until water is evaporated. Then let them cool on a plate. Mix in all items in blue (parm cheese to flour) in a large bowl. After mushrooms cool add them, onions, and feta to bowl mixture. Bake for 25 minutes in either a scone plate, or muffin cups sprayed will with oil. Place muffin pan on a cookie sheet in oven. Do not use muffin paper.
Although this is a bit higher in fat, and does not contain a full serving of vegetables, they do reheat great in the microwave (1 minute at a time). If you pair 2 of these muffins with an apple or pear, and then have a snack of veggies mid morning, they are a great fast breakfast.
Carrot Pineapple Bread
1/2 cup of olive oil
2/3 cup of sugar
4 eggs
2 tsp vanilla
2 C grated carrots
1 C canned chopped pineapple (get the pineapple in juice not syrup; drain/press the pineapple of juice)
2 1/2 tsp Baking Powder
1 tsp of salt
3/4 tsp nutmeg
3/4 tsp of cinnamon (or I just use 1 1/2 tsp of pumpkin pie spice instead of cinn and nutmeg)
2 3/4 C Whole grain flour (spelt, buckwheat, amaranth, oat flour or a mixture of those)
Mix dry ingredient together. Mix liquid ingredient well with mixer or in food processor. Add carrot and pineapple to the wet mixture. Add dry in. Bake at 350 for 45-60 minutes or when you insert knife it comes out clean. It may take longer or shorter based on what type of flour you use.
Great with a bit of peanut butter on it. Eat with yogurt and fruit in the morning, or scrambled eggs.
Spinach Eggs
2 eggs or 1 egg & 2 egg whites
2 cups of spinach torn into small pieces
1 green onion chopped thinly (optional)
1/2 tsp olive oil
2 tsp of cheese (feta, Parmesan, Romano, laughing cow)
Mix eggs, spinach, and onions. In medium size fry pan heat oil; add mixture. On medium heat cook one side, flip to cook other and spread cheese on cooked side. 10 minutes from fridge to plate. You can do the same thing with shredded or sliced thin Zucchini or yellow squash
Vegetable Frittata 4 servings
2 TB olive oil
2 shallots or 1/2 small onion chopped
2 medium zucchini, cut lengthwise, then sliced
1 portobello mushroom sliced
5 eggs or 2 eggs & 5 egg whites
1/4 C grated Romano cheese
salt
In a skillet heat 1 TB of oil, and gently cook shallots. Add zucchini and slice mushroom and cook until soft. meanwhile beat eggs with TB of water. Add cheese and vegetables to the egg mixture. Mix well. Add remaining 1 TB of oil to skillet. When oil is hot, add egg mixture. Cook on low heat until half done, do not stir; then finish cooking in the oven. The frittata will puff up nicely. Salt to taste
This is also great with 1 cup Broc flowerets, 1/2 cup shredded carrots, 1/2 C onions, with 1/4 teaspoon red pepper sauce (Tabasco) and 1/2 C cheddar cheese.
Or 1 bag of spinach, 1/2 C onion, 1/4 C of feta cheese crumbles.
It does reheat well in the microwave and will keep all week in the fridge.
Well that does it for now. Give these ideas a try. Most of it is just having the food on hand, and deciding you are going to do it. Remember you are changing to a new lifestyle. The sooner you can switch over your breakfast habits the quicker your metabolism will respond, but if you need to start slow, just switch out 3 of your traditional breakfasts a week. Then 4 next week and so on.
Recipe for today
I know I promised breakfast recipes and I will gather those up soon, but today I made a great quick soup and thought I would share.
Vegetable Bean Soup
1 small leek (wash well) and sliced thinly (I used the food processor)
2 tsp of olive oil
2 stalks celery sliced thinly (again I used the food processor)
4 carrots chopped
3 cloves of garlic
2 cup pre cooked (soft) pinto beans (if canned are used rinse and don't salt soup)
Water
1/2 tsp dried basil
Salt and pepper to taste
Leek are very dirty so wash them very well (you don't want to crunch into dirt), then saute them in the oil for 5-7 minute until color changes and they wilt. Add a bit of water to the leek as needed 1 TB at a time so they don't dry out.
Add veggies, garlic, beans, basil, and water enough to cover it all (depends on how much broth you like). Salt and pepper to taste. Cook for 10-15 minutes until carrots are cook through. 4 servings.
1 serving of this would contain your low glycemic carb for a meal (Transitions Lifestyle System) but you would need to have more veggies. You could also add 2 cups some cooked frozen shrimp (no tails), precooked chicken, or pre cook talapia about 5 minutes before the soup is done. Couple this soup with meat and a great salad, voila! your meal for the night is done.
Vegetable Bean Soup
1 small leek (wash well) and sliced thinly (I used the food processor)
2 tsp of olive oil
2 stalks celery sliced thinly (again I used the food processor)
4 carrots chopped
3 cloves of garlic
2 cup pre cooked (soft) pinto beans (if canned are used rinse and don't salt soup)
Water
1/2 tsp dried basil
Salt and pepper to taste
Leek are very dirty so wash them very well (you don't want to crunch into dirt), then saute them in the oil for 5-7 minute until color changes and they wilt. Add a bit of water to the leek as needed 1 TB at a time so they don't dry out.
Add veggies, garlic, beans, basil, and water enough to cover it all (depends on how much broth you like). Salt and pepper to taste. Cook for 10-15 minutes until carrots are cook through. 4 servings.
1 serving of this would contain your low glycemic carb for a meal (Transitions Lifestyle System) but you would need to have more veggies. You could also add 2 cups some cooked frozen shrimp (no tails), precooked chicken, or pre cook talapia about 5 minutes before the soup is done. Couple this soup with meat and a great salad, voila! your meal for the night is done.
Wednesday, June 2, 2010
Side dish recipes
So many have been changing their lifestyle but are having different challenges with new ways of cooking. One issue has been how do I make "tasty" low glycemic carbs. Many people when they see squash, sweet potatoes and legume/beans think only of holidays and Mexican food. There are so many cultures that eat these foods all the time, but ours has not traditionally been one of them.
The other challenge for some has been breakfast food. The old saying in the fitness world for meals is, "Eat breakfast like a King, lunch like a Prince and dinner like a pauper", meaning eat your bigger/better meals in the morning, at lunch and eat lighter for dinner. The reason being it jump starts your metabolism right away in the morning. Cereal, a granola bar, or toast just doesn't do that. I will be addressing this breakfast issue with more information and recipe ideas in another post.
So let talk side dishes. In my culture and others English American cultures our side dishes have been white potatoes, pastas, and white rice (and don't for get the dinner rolls); these were the 3rd part of every meal. In fact my husband informed me when we were newly weds that he did like it when I made meat and veggies only; "I have to have 3 things! I have always had 3 things."
Well it is time to look around and realize that is not working with our bodies. Americans in general are very over fat. Let's keep our 3 meal items but have healthy alternatives. I will now give some great recipes, but to understand why these item are better, talk with me (Laura Hulleman 608-477-2686) or the weight coach that sent you over to this site.
Oven Roasted Sweet Potatoes
4 medium size potatoes cubed into 1/2 pieces
4 green onions sliced
2 cloves of garlic minced or pressed
2 tsp olive oil
Mix all ingredients together until potatoes are well covered. Spread thinly on a jelly roll pan, or cookie sheet, and roast at 350 for 30 - 40 mins in the oven, turning them twice, until they start to brown nicely.
To speed up oven time microwave the potatoes for 5-7 minutes before you cube them up; this pre cooks them a bit. Also, these keep in the fridge or freezer so you can make them up ahead and eat them for several meals. Just remember 1/2 a sweet potato for woman and 1 whole for men are the correct portion sizes; don't get carried away cuz they are so good.
Southwestern Black Beans (any bean can be used)
2 medium onions chopped
1 tsp of olive oil
3 cup pre cooked beans (canned can be used but are high in sodium; if using canned rinse well before using)
1/4-1/2 cup water if using NON canned beans
1/3 - 1/2 cup of cilantro chopped (adjust to taste, take out large stems)
1 1/2 TB of cumin
1 lemon juiced
2 tsp of salt if NOT using canned beans; for canned add no additional salt
Optional 1 sm can of green chilies or 1/2 a pepper chopped small
Saute onions (& raw pepper if you choose) in oil until onions become translucent. Add cilantro and cook for 1 minute stirring occasionally; then add the rest of the ingredients. Cook about 5-7 minute until heated through and flavor have come together. Do not over cook as the beans tend to dry out.
These will keep in the fridge for 3-5 days. Use as just a side dish, on salads, in a wrap with chicken and veggies, or mash and eat with slices of cucumbers (like chips) as a snack.
Herbed Lentils
1 tbsp olive oil
2 carrots diced
2 celery stalks diced
1 medium yellow onion diced
4 cloves garlic diced
1 cup dried lentils, rinsed and picked through (pull out any discolored, etc)
2 sprigs fresh thyme bruised (roll and rub herbs in your hands)
1 stalk fresh rosemary bruised
Water (about 2 cups)
2 tsp olive oil
1/2 lemon juiced
2 tsp red wine vinegar
Saute veggies, garlic and 1 TB oil in medium pot until veggies soften. Add lentils, herbs, and water; bring to a boil, cover and cook until lentils are soft; about 25 minutes. Remove thyme and rosemary sprigs and transfer lentils to a bowl. Mix with oil, lemon juice and vinegar. 4 servings AND you are getting some extra veggies in here too. This is not an entire serving of veggies (According to the Transitions system)
Black Soybean and Quinoa Salad
1/2 cup dried quinoa
1 cup unsalted black soybeans (canned), rinsed.
Note you can sub black beans or green soybeans (usually frozen so cook first) in this recipe
1/4 cup sliced green onions
1/4 cup diced red pepper
3 TB lemon juice
3 TB olive oil
1 TB honey or 1 1/2 tsp agave syrup (agave is much sweeter)
1/4 cup chopped cilantro
Cook quinoa in a pot with a cup of boiling water for 12 to 15 minutes, until liquid is absorbed; then spread on a baking sheet to cool. Combine cooled quinoa with the rest of the ingredients in a large bowl. Salt and pepper to taste. This is a great dish to serve with anything; OR to make it a meal.
4 4-oz rainbow trout fillets (or use talapia)
1 TB ground cumin
1 TB olive oil
While quinoa is cooling heat oven to 350; sprinkle fish with cumin, salt and pepper and rub with oil. In a glass casserole dish bake for 15 minutes (less for talapia) until cook through. Pull apart, removing bones from trout, and serve over prepared quinoa salad. Garnish with a lemon wedge.
Okay okay! You get the idea, and I am getting hungry. Try and google bean, squash, or sweet potato recipes, just remember savory not the sweet holiday like squash and potato recipes. I will add some more recipes (gonna try weekly) so check back often or BECOME A FAN and get notified about new posts so you don't miss any.
The other challenge for some has been breakfast food. The old saying in the fitness world for meals is, "Eat breakfast like a King, lunch like a Prince and dinner like a pauper", meaning eat your bigger/better meals in the morning, at lunch and eat lighter for dinner. The reason being it jump starts your metabolism right away in the morning. Cereal, a granola bar, or toast just doesn't do that. I will be addressing this breakfast issue with more information and recipe ideas in another post.
So let talk side dishes. In my culture and others English American cultures our side dishes have been white potatoes, pastas, and white rice (and don't for get the dinner rolls); these were the 3rd part of every meal. In fact my husband informed me when we were newly weds that he did like it when I made meat and veggies only; "I have to have 3 things! I have always had 3 things."
Well it is time to look around and realize that is not working with our bodies. Americans in general are very over fat. Let's keep our 3 meal items but have healthy alternatives. I will now give some great recipes, but to understand why these item are better, talk with me (Laura Hulleman 608-477-2686) or the weight coach that sent you over to this site.
Oven Roasted Sweet Potatoes
4 medium size potatoes cubed into 1/2 pieces
4 green onions sliced
2 cloves of garlic minced or pressed
2 tsp olive oil
Mix all ingredients together until potatoes are well covered. Spread thinly on a jelly roll pan, or cookie sheet, and roast at 350 for 30 - 40 mins in the oven, turning them twice, until they start to brown nicely.
To speed up oven time microwave the potatoes for 5-7 minutes before you cube them up; this pre cooks them a bit. Also, these keep in the fridge or freezer so you can make them up ahead and eat them for several meals. Just remember 1/2 a sweet potato for woman and 1 whole for men are the correct portion sizes; don't get carried away cuz they are so good.
Southwestern Black Beans (any bean can be used)
2 medium onions chopped
1 tsp of olive oil
3 cup pre cooked beans (canned can be used but are high in sodium; if using canned rinse well before using)
1/4-1/2 cup water if using NON canned beans
1/3 - 1/2 cup of cilantro chopped (adjust to taste, take out large stems)
1 1/2 TB of cumin
1 lemon juiced
2 tsp of salt if NOT using canned beans; for canned add no additional salt
Optional 1 sm can of green chilies or 1/2 a pepper chopped small
Saute onions (& raw pepper if you choose) in oil until onions become translucent. Add cilantro and cook for 1 minute stirring occasionally; then add the rest of the ingredients. Cook about 5-7 minute until heated through and flavor have come together. Do not over cook as the beans tend to dry out.
These will keep in the fridge for 3-5 days. Use as just a side dish, on salads, in a wrap with chicken and veggies, or mash and eat with slices of cucumbers (like chips) as a snack.
Herbed Lentils
1 tbsp olive oil
2 carrots diced
2 celery stalks diced
1 medium yellow onion diced
4 cloves garlic diced
1 cup dried lentils, rinsed and picked through (pull out any discolored, etc)
2 sprigs fresh thyme bruised (roll and rub herbs in your hands)
1 stalk fresh rosemary bruised
Water (about 2 cups)
2 tsp olive oil
1/2 lemon juiced
2 tsp red wine vinegar
Saute veggies, garlic and 1 TB oil in medium pot until veggies soften. Add lentils, herbs, and water; bring to a boil, cover and cook until lentils are soft; about 25 minutes. Remove thyme and rosemary sprigs and transfer lentils to a bowl. Mix with oil, lemon juice and vinegar. 4 servings AND you are getting some extra veggies in here too. This is not an entire serving of veggies (According to the Transitions system)
Black Soybean and Quinoa Salad
1/2 cup dried quinoa
1 cup unsalted black soybeans (canned), rinsed.
Note you can sub black beans or green soybeans (usually frozen so cook first) in this recipe
1/4 cup sliced green onions
1/4 cup diced red pepper
3 TB lemon juice
3 TB olive oil
1 TB honey or 1 1/2 tsp agave syrup (agave is much sweeter)
1/4 cup chopped cilantro
Cook quinoa in a pot with a cup of boiling water for 12 to 15 minutes, until liquid is absorbed; then spread on a baking sheet to cool. Combine cooled quinoa with the rest of the ingredients in a large bowl. Salt and pepper to taste. This is a great dish to serve with anything; OR to make it a meal.
4 4-oz rainbow trout fillets (or use talapia)
1 TB ground cumin
1 TB olive oil
While quinoa is cooling heat oven to 350; sprinkle fish with cumin, salt and pepper and rub with oil. In a glass casserole dish bake for 15 minutes (less for talapia) until cook through. Pull apart, removing bones from trout, and serve over prepared quinoa salad. Garnish with a lemon wedge.
Okay okay! You get the idea, and I am getting hungry. Try and google bean, squash, or sweet potato recipes, just remember savory not the sweet holiday like squash and potato recipes. I will add some more recipes (gonna try weekly) so check back often or BECOME A FAN and get notified about new posts so you don't miss any.
Thursday, April 8, 2010
Demi Moore says, "I stopped dominating my body"
Read a great artical tonight on Demi Moore coming clean about plastic surgery she has had. She made facinating comments about a body image problem she dealt with. She mention, "Does being thin resolve anything? No" How many of us on our journey to health and weight goals realize that? Doesn't being thin seem like it will solve everything, when we are not where we want to be. But it doesn't!
Our thinking is so backwards when we are in this state of mind. Really what needs to happen is we resolve what needs it and our health/weight goals will follow freely. Don't believe me? Ask Demi; oh wait they already did.
"The irony is that when I abandoned that desire to dominate my body, it actually became the body that I always wanted," she says. "But it only happened when I stopped trying to control it. At the end of the day, this kind of obsession is pointless and meaningless."
Check out the artical. You will enjoy it and feel free to share any insights or questions you have by posting comments right here.
Our thinking is so backwards when we are in this state of mind. Really what needs to happen is we resolve what needs it and our health/weight goals will follow freely. Don't believe me? Ask Demi; oh wait they already did.
"The irony is that when I abandoned that desire to dominate my body, it actually became the body that I always wanted," she says. "But it only happened when I stopped trying to control it. At the end of the day, this kind of obsession is pointless and meaningless."
Check out the artical. You will enjoy it and feel free to share any insights or questions you have by posting comments right here.
Fun Food
Well I have been telling a few people about some of my favorite recipes. So I have decided to post the recipes here. Remember though part of the fun of food is making it your own. So play with the recipes a bit and find out your way of cooking them.
Tilapia with cilantro
1 can of coconut milk
4 green onions sliced
1/2 cup of chopped fresh cilantro
1 lemon freshly juiced
3 tsp of salt
4 to 6 pieces of thawed tilapia
Place the first 5 ingredients in a large frying pan. Bring to a boil and place the tilapia into the coconut milk mixture and place a lid on it. Flip fish 1/2 through cooking. Cook until fish flakes apart in the thickest places. (5 to 7 mins)
Quinoa Summer Salad (pronounced keen-wa)
1 cup of dry quinoa
3 large carrots cut into 1/4 to 1/2 inch pieces
1 cucumber peeled, seeded and cut into 1/4 to 1/2 inch pieces
4 to 5 green onions sliced
4 oz of feta cheese crumbled
1 Lemon Juiced
1 teaspoon of chopped garlic, or 2 cloves pressed
1/3 cup of slivered almonds toasted in a dry fry pan
Cook quinoa first and let it cool, so it doesn't wilt the veggies or melt the cheese. Add the rest of the ingredients and salt to taste. I enjoy serving it over 1 cup of chopped lettuce, and you can add a grilled chicken breast to make it a complete meal
Will keep in fridge for 2 to 3 days, so you can make it up and eat it for lunch or dinner for a few days. Quinoa is a great grain/seed with high iron, good amount of protein and some fiber too.
Egg Muffins with Mushrooms and Feta
2 tsp of olive oil
2 cups of mushrooms sliced
Cook the mushrooms in the oil (after they are washed and dried) for about 5 minutes, until they start turning brown, and water is evaporated. Don't crowd the mushrooms in the pan; if you don't have a big enough fry pan, cook them in 2 batches.
1/4 c parmesan cheese grated
2/3 C ground almonds (can be ground in food processor or coffee grinder)
1 tsp Baking Powder
1 Table spoon of Spike seasoning (brand that can be purchased in most groceries)
3 Tablespoons of water
4 Large eggs
1/4 C of whole grain flour (any kind, I grind up some oat meal into oat flour)
Mix these ingredients together
2 TB of green onions chopped
1/2 C of grumbled feta cheese
Stir in the cool mushrooms, onions and cheese. You cannot use muffin papers. These can be cooked in muffin cups or a scone pan. Fill muffin cups to almost full but make sure it is well greased as the egg tends to stick. Cook for 25 mins at 400 degrees.
These can be reheated for about a minute in the microwave, and keep for 3 to 5 days in the fridge. Place in the fridge after they have cooled.
Hope you all enjoy these. They are great and low glycemic. If you know me I don't count calories so I can't tell you those amounts, but they are very healthy food just remember to eat lots of veggies too.
Tilapia with cilantro
1 can of coconut milk
4 green onions sliced
1/2 cup of chopped fresh cilantro
1 lemon freshly juiced
3 tsp of salt
4 to 6 pieces of thawed tilapia
Place the first 5 ingredients in a large frying pan. Bring to a boil and place the tilapia into the coconut milk mixture and place a lid on it. Flip fish 1/2 through cooking. Cook until fish flakes apart in the thickest places. (5 to 7 mins)
Quinoa Summer Salad (pronounced keen-wa)
1 cup of dry quinoa
3 large carrots cut into 1/4 to 1/2 inch pieces
1 cucumber peeled, seeded and cut into 1/4 to 1/2 inch pieces
4 to 5 green onions sliced
4 oz of feta cheese crumbled
1 Lemon Juiced
1 teaspoon of chopped garlic, or 2 cloves pressed
1/3 cup of slivered almonds toasted in a dry fry pan
Cook quinoa first and let it cool, so it doesn't wilt the veggies or melt the cheese. Add the rest of the ingredients and salt to taste. I enjoy serving it over 1 cup of chopped lettuce, and you can add a grilled chicken breast to make it a complete meal
Will keep in fridge for 2 to 3 days, so you can make it up and eat it for lunch or dinner for a few days. Quinoa is a great grain/seed with high iron, good amount of protein and some fiber too.
Egg Muffins with Mushrooms and Feta
2 tsp of olive oil
2 cups of mushrooms sliced
Cook the mushrooms in the oil (after they are washed and dried) for about 5 minutes, until they start turning brown, and water is evaporated. Don't crowd the mushrooms in the pan; if you don't have a big enough fry pan, cook them in 2 batches.
1/4 c parmesan cheese grated
2/3 C ground almonds (can be ground in food processor or coffee grinder)
1 tsp Baking Powder
1 Table spoon of Spike seasoning (brand that can be purchased in most groceries)
3 Tablespoons of water
4 Large eggs
1/4 C of whole grain flour (any kind, I grind up some oat meal into oat flour)
Mix these ingredients together
2 TB of green onions chopped
1/2 C of grumbled feta cheese
Stir in the cool mushrooms, onions and cheese. You cannot use muffin papers. These can be cooked in muffin cups or a scone pan. Fill muffin cups to almost full but make sure it is well greased as the egg tends to stick. Cook for 25 mins at 400 degrees.
These can be reheated for about a minute in the microwave, and keep for 3 to 5 days in the fridge. Place in the fridge after they have cooled.
Hope you all enjoy these. They are great and low glycemic. If you know me I don't count calories so I can't tell you those amounts, but they are very healthy food just remember to eat lots of veggies too.
Tuesday, March 2, 2010
Is my mirror broke?
Body image is still something that I struggle with. Anyone else out there like this. Somedays I wake up look at myself in my full length mirror and think, "Yah, look at that. That looks GOOD!" But other mornings I wake up and after looking I say, "Ugh! So much work to do, will I ever be done."
The thing is it is the same mirror, the same body. What changes? My thinking, my self talk (as I mentioned in my last entry). So how do I find balance? Well positive self talk; being reasonable with myself. Remembering that my clothes fit the same day to day, so it is the same body.
But I have found another resource that helps a lot. http://www.mybodygallery.com/ This website has pictures of real woman, not fitness models or fashion models (unless that is the body that you aspire to), and gives me a great way to see what I really look like. See when I look into the mirror, the negative self talk can start; but when I look at other women the same height and size as me, I can just see a body. They are just bodies, and that helps me to be able to see myself in a more realistic light.
It also allows me to compare really women’s bodies with mine. See I haven't been this size for a long time, so I haven't really grown to accepting every part. There are certain areas that I still feel are "too big". But I can take pictures of other real women who are my size, and compare. This has helped me to accept my body is average, beautiful and just right.
So if you have this problem or want to see what your body will look like at your goal weight, check out this great website.
The thing is it is the same mirror, the same body. What changes? My thinking, my self talk (as I mentioned in my last entry). So how do I find balance? Well positive self talk; being reasonable with myself. Remembering that my clothes fit the same day to day, so it is the same body.
But I have found another resource that helps a lot. http://www.mybodygallery.com/ This website has pictures of real woman, not fitness models or fashion models (unless that is the body that you aspire to), and gives me a great way to see what I really look like. See when I look into the mirror, the negative self talk can start; but when I look at other women the same height and size as me, I can just see a body. They are just bodies, and that helps me to be able to see myself in a more realistic light.
It also allows me to compare really women’s bodies with mine. See I haven't been this size for a long time, so I haven't really grown to accepting every part. There are certain areas that I still feel are "too big". But I can take pictures of other real women who are my size, and compare. This has helped me to accept my body is average, beautiful and just right.
So if you have this problem or want to see what your body will look like at your goal weight, check out this great website.
Saturday, February 27, 2010
Mind or body?
It amazes me the power the mind has over being fit. Have you ever been at the gym and having a bad day, just sad, depressed and miserable? I have! I can't run as fast, lift as much weight, or finish any of the exercises that I did the day before. Have you ever been completing a set and hit the wall, where you just can't lift the weight one more time? Then said to yourself, "I can!" or "Start strong, finish strong!"? Then all of a sudden you can lift the weight no problem.
Mind over matter? I say, Yes!
Recently I read in a book about a seminar where the facilitator has an audience member come up on to the stage, out stretch their arms, and resist as the facilitator attempts to push them back their body again. Usually the facilitator can't. They she has the audience member repeat, "I am weak, and can't do anything." ten times out loud, really feeling the emotion of those words. Repeat the experiment and every time the arms can easily be pushed back to the body, to the surprise of the audience member. Then "I am strong, and can handle anything" is repeated ten times, again feeling the power. When the facilitator tries again the audience member has more strength than they did even the first time.
Is it really that easy? Did I say easy?
Well I believe it really is the secret, but I also know from personal experience it is not that easy. On my personal journey to fitness, I hit a plateau. For several months I had been "stuck" at a size 8; I was still working out, still conscious of what I was eating, but still a size 8. I monitored what I was thinking though noticed it wasn't positive. After getting some coach for myself and my thinking, in 2 weeks I was taking off my size 8 pants without unbuttoning them. 1/2 a dress size in 2 weeks. It didn't feel like I went to the gym any more often or changed my diet, although I will admit this probably happened subconsciously. But what changed was what I was telling myself.
On your journey to achieve anything, be conscious of what your self talk is and practice keeping it positive. For help in this see the book "Feel Fear and Do It Anyway"
Mind over matter? I say, Yes!
Recently I read in a book about a seminar where the facilitator has an audience member come up on to the stage, out stretch their arms, and resist as the facilitator attempts to push them back their body again. Usually the facilitator can't. They she has the audience member repeat, "I am weak, and can't do anything." ten times out loud, really feeling the emotion of those words. Repeat the experiment and every time the arms can easily be pushed back to the body, to the surprise of the audience member. Then "I am strong, and can handle anything" is repeated ten times, again feeling the power. When the facilitator tries again the audience member has more strength than they did even the first time.
Is it really that easy? Did I say easy?
Well I believe it really is the secret, but I also know from personal experience it is not that easy. On my personal journey to fitness, I hit a plateau. For several months I had been "stuck" at a size 8; I was still working out, still conscious of what I was eating, but still a size 8. I monitored what I was thinking though noticed it wasn't positive. After getting some coach for myself and my thinking, in 2 weeks I was taking off my size 8 pants without unbuttoning them. 1/2 a dress size in 2 weeks. It didn't feel like I went to the gym any more often or changed my diet, although I will admit this probably happened subconsciously. But what changed was what I was telling myself.
On your journey to achieve anything, be conscious of what your self talk is and practice keeping it positive. For help in this see the book "Feel Fear and Do It Anyway"
Wednesday, January 20, 2010
New Classes and Coaching
I am super excited about my new blog, both so it helps keep me on track but also so I can help others to stay on track with their goals. Right now I really want to pay it forward on all the help and support that I have received from others this last year.
To start off right I want to find those that are serious about their goals and really want support and accountability. I am looking for people that have tried so many ways of losing weight that they just don't know where to turn and are beginning to doubt they will ever be able to lose weight or get fit. I want to find people inspired by what they see on the biggest loser. I want to find people who are ready to feel a change in their lives, both in body and in mind. Those that want to feel worthy again, young again, triumphant!
This blog will be open to all for updates and all kinds of free stuff. But I am also looking for those that want more attention. Want coaching and education that they just haven't gotten other places. If you are one of those people, send me an email to fitwitme@gmail.com or leave me a comment here on this blog with a way to contact you.
I look forward to helping all achieve their dreams in 2010.
To start off right I want to find those that are serious about their goals and really want support and accountability. I am looking for people that have tried so many ways of losing weight that they just don't know where to turn and are beginning to doubt they will ever be able to lose weight or get fit. I want to find people inspired by what they see on the biggest loser. I want to find people who are ready to feel a change in their lives, both in body and in mind. Those that want to feel worthy again, young again, triumphant!
This blog will be open to all for updates and all kinds of free stuff. But I am also looking for those that want more attention. Want coaching and education that they just haven't gotten other places. If you are one of those people, send me an email to fitwitme@gmail.com or leave me a comment here on this blog with a way to contact you.
I look forward to helping all achieve their dreams in 2010.
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