Be physically & spiritually fit!

Our spiritual heath is like our physical health. We need to keep a balance so we can have best life possible.
Like anything there are times when we slip. Yet that does not mean we give up.

"Brothers and sisters, we have to stay with it. We don’t acquire eternal life in a sprint—this is a race of endurance. We have to apply and reapply the divine gospel principles. Day after day we need to make them part of our normal life." President Dieter F. Uchtdorf Second Counselor in the First Presidency

Here are some areas identified that are important to our spiritual health.

1. Daily personal Scripture Study
2. Personal Prayer

   "To those ... who are struggling with challenges and difficulties large and small, prayer is the provider of spiritual strength; it is the passport to peace. Prayer is the means by which we approach our Father in Heaven, who loves us. Speak to Him in prayer and then listen for the answer. Miracles are wrought through prayer." President Thomas S. Monson

3. Paying a tithe
   
4. Fasting
5. Temple Attendance

   "Set specific goals, considering your circumstances, of when you can and will participate in temple ordinances. Then do not allow anything to interfere with that plan." Elder Richard G. Scott Of the Quorum of the Twelve Apostles

6. Faith

Assess how you are doing in each area. Be honest with yourself. Then, until the next time you assess yourself, work at improving the areas you fell short in. Hopefully we will all become more spiritually fit.

pms.....oh joy:)

I know I know it has been way too long since I have updated my health blog.... I'm having a fun filled busy summer. One thing I have been thinking alot about is that very special time of the month where I am ornery for a few days and forget my healthy eating habits. I feel like i usually lose a few pounds during the month then my period comes and it all goes out the window. Does this happen to anyone else? The good news is that there are ways to tame PMS naturally. Try these five tips:

Exercise! You may not want to, but it really does work to relieve cramps and moodiness. Helps serotonin, a mood-lifting thing in our bodies.

Chillax. Adequate sleep and less stress will put you in a better hormonal position to handle the imbalance that PMS brings.

Cut out caffeine and salt. Reducing caffeine may minimize irritability, and cutting salt can reduce bloat.

Minimize simple sugars. Ideally, you're doing this all the time, but it's especially important before your period. Simple sugars may make cramps feel worse. Eating regular meals and snacks with fiber and protein will help keep your blood sugar stable, which is a lot better for those raw nerves than blood-sugar swings.

Consider supplements. Calcium may reduce symptoms of PMS, so shoot for at least 1,200 mg a day. Magnesium is also helpful, as are B complex vitamins. To reduce cramps and breast tenderness, try a primrose-oil supplement; it's a nonsteroidal anti-inflammatory that may work in ways similar to ibuprofen.

{I got much of this info from good ol Jillian Micheals}

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To get healthy we need to educate ourselves first right? Where do we go? Internet? Magazines? Others opinions? There are so many diets, exercise plans, and health ideas out there that it is hard to know what is right for you. May I suggest reading the scriptures first. In the Docterine and Covenants (LDS scripture, reveleation given to Joseph Smith from Heavenly Father) we are given instructions of the do's and don't in health. If you look to the right side you can find a link to read about the LDS health code called the Word of Wisdom. From what to eat, getting enough sleep to what not to drink. I think reading this and maybe writing down some changes you might want to make in your lifestyle would be very beneficial. The promises we are given if we follow it are worth the effort. I always like to think that if Bill Gates wrote a book and said if you read it you are promised to get a million dollars I would read it and study it everyday and live by it:) So we have the scriptures from God and we will be given so much more than a million dollars in promises. Why would't we read them, study and live by it. Hard but worth it. Anyway I really love the books above written by Melanie Douglass. You can get them at Deseret Book. She gives helpful suggestions in how to apply the Word of Wisdom in your everyday life. I really like them and would reccomend them if you like to read.

Spring fever....

Spring time makes me feet itch to run outside! When I am running daily I feel the healthiest. I write about the health benefits of running sometimes But I think some of the greatest benefits of running are what it does to the way you feel....

Here are some benefits to motivate us!

1. Run when you are feeling angry or frustrated to burn off the extra energy. Research has shown that nothing relieves stress more than physical exercise.

2. Running increases endorphins which contributes to a general sense of well-being and mood elevation, so running can make you feel better when you are sad.

3. Running is an excellent way to fight anxiety. Naturally inducing and recovering from the adrenaline response allows your body to practice recovering from physical effects of anxiety.

4. If you are feeling lonely or disillusioned with people in general, running on a local trail (like Indy’s Monon Trail, Canal Walk, or Cultural Trail) will expose you to several people enjoying the weather and/or exercising, as well as dogs and kids, and present many opportunities to enjoy and share a smile.

5. Running gives you an opportunity to experience freedom and can be the perfect escape from stressors, being inside all day, or the daily grind when you are feeling trapped.

6. You can increase your self-esteem and feel empowered by running by accomplishing goals, experiencing what your body can do, and re-defining yourself.

7. Running also gives you an opportunity to escape into your own world, tune out everything else with your iPod, refocus, and be refreshed. You may need a break from stressors or people or just to allow your brain to rest.

so go for a jog today, even if it is ten minutes. You will feel energized and happy!

Daily rutine....

First I take a pack of these gnc womens ultra mega active vitamins.....

Then I get the blender out and mix....
1/2 a banana
1 scoop isopure protein drink....
1/2 a scoop acai berry splash.....
1/2 scoop digestive health powder....

On a scale of one to ten I give it a 7 on taste but a ten on the way it makes me feel. My husband made the mixture up for me. He manages a GNC store and loves me to try lots of their products. I'm his little test rabbit. I usually have this every other day. On the otherdays I like to eat orowheat double fiber english muffins with sugar free jam on them and an orange. When I start the day off with a healthy breakfast I feel great all day.

Dieting is easy....

Dieting is easy when your motivated, happy, have gotten plenty of sleep, have no temptations in the house, there are no holidays, everyone around you is dieting too, no major stress and you have a chef like Oprah:) How hard can it be, right? Life is really so full of change and craziness that dieting is almost impossible. Lifestyle. thats what we need. Thats what I need. I usually do good with eating healthy and exercising on a normal day to day basis but when I go on vacation, over the holidays or whatever I usually gain 5 pounds then lose it in a couople weeks. I really need to learn to be more consistant. I had a miscarriage a little over a month ago and then we moved 2 weeks ago and we have just been busy and my sclae was packed etc etc excuses excuses but i have been slacking on the exercise and eating. I have not been eating a ton but I have not been writing down what I am eating. I weighed myself today and I stayed the same but I just need to get back in shape. On Thursday night I went running, only about 2 1/2 miles but I was sore. I need to get in gear and try to be consistant. It seems like consistancy is the key. Any thoughts on how I can be more consistant?

Do you have an energy debt?

I am not sure if it is because it is winter or what but I always feel tired mid afternoon when my son goes down for a nap. I really liked this article about how to feel more energized w/o resorting to quick fixes that leave us feeling drained.

Article by Health columnist Lisa Byran

Many of us rely on “energy loans” to get us through the day.

Caffeine, sugar and nicotine keep us running, but they do so at a high cost, and for only so long. These temporary lifts will always leave us depleted because they are like a bank loaning out money at high interest.

We use these “energy loans” to get us through our immediate energy needs, but end up straddled with the “debt” of exhaustion at the end of the day. When these crutches are used over a long period of time, the cycle spirals and our body never has a chance to catch up on sustainable energy or to restore and repair itself.

How do we stop this cycle and begin to nourish and care for our bodies so they are full of vibrant energy all day, throughout the day?

Here are 16 ways to begin to bring more energy into your day.

1. Choose nutrient-dense, real foods.

• Choosing nutrient dense foods are essential for our energy because they give more to our bodies than they take to digest.
• Start by increasing vegetables, fruits, whole grains, nuts, and seeds.

2. Balance your meals.

• Our bodies need all the major nutrients (fats, proteins and carbohydrates) to function properly.
• Include some protein, healthy fats and whole-grain carbohydrates together in each meal.

Photo by Sharon Mollerus

3. Increase your fiber in the morning.

• When we eat a fiber-rich breakfast we stay satisfied and energized for longer, breaking the need for that mid-morning sugary snack or cup of coffee.
• Try oatmeal, granola or fresh fruits - especially berries, apples, or pears in the morning.
• Consider eating a lunch-type meal in the morning. I often eat avocado on sprouted grain toast or a bean and veggie soup for breakfast.

4. Consume more raw foods.

• Raw fruits and vegetables have all the enzymes and nutrients intact (cooking food destroys some of the energy-giving enzymes and nutrients). The life energy of these foods leaves us rejuvenated.
• Add more raw produce to each of your meals by having a side of raw cut veggies or fresh fruit every time you eat.

5. Eat your greens.

• Focus especially on the dark leafy greens like kale, collard greens, bok choy, mustard greens, broccoli rabe and swiss chard.
• These vegetables are full of vitamins, nutrients and phytochemicals (like chlorophyll) that improve circulation, purify the blood, and strengthen the immune system.
• Associated with springtime, these vegetables increase vital energy and aid in detoxification.

Photo by Judith

6. Increase your physical activity.

• Some daily movement is essential to healthy levels of energy.
• Start by incorporating even 10 minutes of activity, like walking, yoga, or dance - preferably in the morning to jump-start your metabolism.

7. Reduce toxins.

• Removing toxins requires a lot of energy and taxes the body. Manage your environment to reduce the toxic load on your body.
• Begin by using non-toxic personal care products and household cleaners, and organic foods whenever possible.
• Cleanse the air and water at your work and home with a purifier.

8. Oxygenate your body and mind.

• Practice deep breathing techniques throughout the day to bring in more oxygen to your body and mind.
• Try this simple breathing technique: Sit comfortably with your torso straight. Breathe through your nose, inhale a deep breath for as many counts as is comfortable. Now exhale slowly to double that count. So if you inhaled for four counts, exhale to eight counts. Repeat for five minutes throughout your day, or when you begin to feel tired or stressed.

9. Take a cold shower.

• Well, not exactly. At the end of your shower, change the temperature of the water to slightly cooler. You only need a slight decrease in temperature to get the benefit. The cooler water (after the warmth of the shower) will essentially close your pores and “massage” your nervous system.
• When your nervous system is engaged and stimulated in this way, it is prompted to flush toxins and increase circulation- which brings more oxygen to your tissues. This translates to a healthy energy boost that leaves you feeling refreshed.

10. Twist and stretch.

• Engaging and “massaging” any of your internal organs or systems will leave you invigorated - this is one of the many benefits of a full body massage.
• Try this simple “Tom Tom” stretch to engage your lower organs and reduce stagnation: Stand up straight, knees soft and legs hip-width apart. Let your arms dangle softly by your side, hands in soft fists. Slowly twist your torso, looking right and then left. Allow your arms and hands to rotate freely and softly hit your lower back and lower stomach. Gain momentum and twist farther as your body loosens up to the degree it feels comfortable.
• This is a wonderful stretch to do when you have been in one position too long, especially sitting at a computer.

11. Hydrate.

• We all know there are many benefits to staying well hydrated, and retaining a high level of energy through our days is one of them.
• Be careful to not only drink enough water throughout the day, but to also avoid the major dehydration culprits - caffeine, nicotine and alcohol.

Photo by Agnese

12. Get enough rest.

• Seems obvious enough - we will feel more energized if we have enough rest, but most people have a hard time getting enough restful sleep.
• Your body must produce melatonin to sleep properly. Overstimulating our senses, especially with artificial light, can prevent this chemical from being made.
• About an hour before you want to go to sleep, dim the lights, and shut off the TV and computer screen. Create a calm mood with candle light or soft music. Engage in calming activities like light reading or taking a bath.
• Naps work! If you aren’t able to get the right amount of sleep at night, utilize midday power naps. Most people need between 60-90 minutes to feel fully refreshed, but even mini-naps can help recharge our batteries.

13. Use your sense of smell.

• The power of scent is often under appreciated. Research shows the certain scents have a profound impact on our mental and emotional states.
• Use pure essential oils of peppermint, orange or lemon to awaken all your senses. Put a couple drops in your palms, then cup your hands around your nose and breath deeply.

14. Listen to your body.

• Sometimes the key to feeling energized is knowing when to slow down, stop, or say no. When we consistently overextend ourselves we burn out. It’s okay to have a mellow day, to take it slow and not push yourself. In fact, it is a sign of wisdom to know your limits and to honor them.

15. Reconsider draining relationships.

• Some relationships that require a lot of energy are necessary, rewarding and important (I’m not tossing my two-year-old out the door any time soon), but some simply zap us of energy and bring negativity into our lives.
• There may be relationships in your life that are exhausting and draining. When you identify a person that is draining, think of ways you can re-establish boundaries or transform the relationship to be more positive in your life.

Photo by Patrick Kennedy

16. Connect inwardly.

• Our lives are increasingly interconnected with others, yet disconnected with ourselves. Through the people we live with, work with, interact with on our daily errands, and communicate with on the internet - we often spend most of our days with an outward focus. Cultivating an inward focus in order to know ourselves and our spirit is essential to feeling renewed and energized for the work of our days.
• Take time daily to sit still with yourself, learn to hear your inner thoughts, come to know your spirit’s voice - its dreams, fears, longings, needs. Give your whole self the opportunity to grow and be cared for.

The next time you are feeling a lull in your day, try something from this list to help boost your energy. Or better yet, be proactive and begin to incorporate some of these techniques throughout your day to stay at the top of your game.

Meat eaters....

I wanted to share this little story on the life of Edna Parker who recently passed away at the young age of 115!! Incredible. Listen to this...

Last year, Parker helped Guinness record another feat when she met another super-centenarian, then-113-year-old Bertha Fry of Muncie, Ind. The meeting took place at Parker’s nursing home a few days after her 114th birthday. A Guinness representative on hand to witness the event said their combined age of 227 was “the highest aggregate age of two people meeting each other.”

Indiana Gov. Mitch Daniels commended the two women, who both grew up on small Indiana farms, became schoolteachers and ate a lot of meat and starch over the course of their exceptionally long lives. Parker especially enjoyed eggs, sausage, bacon and fried chicken. “I guess we’ll have to rethink lard,” Daniels quipped after hearing about her high-fat diet.

Here’s 2 centurians who loved their meat and fat (along with some starches, my guess it was predominantly vegetable based mostly from corn and/or potatoes….since they grew up on farms). What you probably do NOT find is high amounts of sugar, processed foods or cooking with vegetable oils. Lard and butter were probably used the most for cooking and not vegetable oil based fats. Again this is just an educated guess seeing the quote above lard and thinking about living on a farm.

Wonderful stuff. Moral of the story….meat doesn’t give you heart disease, fat (stable cooking fat like the sat fat in lard/butter) is good, and sugary/processed foods & drinks are not present in most people’s diet who live long and healthy. I’m sure she also kept an active lifestyle as much as she could while also not excessively overeating. Maybe it’s time we all go back to farm living! Ok maybe not going to happen but at least we can imagine we are.

I just thought it was interesting how all of these processed food and chemicals we put in our bodies affect us. We need to go back and eat how they ate 100 years ago:)

Checking in with Kristy.....

My friend Kristy from way back to my freshman year of college has a great website i wanted to tell you about. she was once a size 16 and now is twig like. she changed her life, her habits and even became a personal trainer! I love her tips. Go check it out! I love her before and after on the right of her blog!

http://www.fitfriday.blogspot.com

Intuitive Eating....

I have a bad habit of reading health blogs when I should be doing my statistics homework. I was reading HERE tonight about intuitive eating. I thought it was very interesting. I think I might try to use this more in my life. The more natural way of eating and thinking and behaving around food. I feel like my body is mad at me. I recently got pregnant and gained 8 or 9 pounds then after having a miscarriage I lost it in a couple days. I must have been retaining lots of water. The doctor said to hold off the exercise for 2 weeks after the bleeding stops. I just feel lazy when I don't exercise. I feel like my body needs a change. I am really excited for summer and to be able to jog outside again! ONe thing about Intuitive eating that I don't like is that you cannot really check it off your list. I like something that is more exact like Weight watchers but I think if slowly over time, using these principles could really make a big difference.

10 Principles of Intuitive Eating

1. Reject the Diet Mentality Throw out the diet books and magazine articles that offer you false hope of losing weight quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

2. Honor Your Hunger Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for re-building trust with yourself and food.

3. Make Peace with Food Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can't or shouldn't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing When you finally “give-in” to your forbidden food, eating will be experienced with such intensity, it usually results in Last Supper overeating, and overwhelming guilt.

4. Challenge the Food Police .Scream a loud "NO" to thoughts in your head that declare you're "good" for eating under 1000 calories or "bad" because you ate a piece of chocolate cake. The Food Police monitor the unreasonable rules that dieting has created . The police station is housed deep in your psyche, and its loud speaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the Food Police away is a critical step in returning to Intuitive Eating.

5. Respect Your Fullness Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you're comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the Satisfaction Factor The Japanese have the wisdom to promote pleasure as one of their goals of healthy living In our fury to be thin and healthy, we often overlook one of the most basic gifts of existence--the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting and conducive, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes much less food to decide you've had "enough".

7. Honor Your Feelings Without Using Food Find ways to comfort , nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won't fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you into a food hangover. But food won't solve the problem. If anything, eating for an emotional hunger will only make you feel worse in the long run. You'll ultimately have to deal with the source of the emotion, as well as the discomfort of overeating.

8. Respect Your Body Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size. But mostly, respect your body, so you can feel better about who you are. It's hard to reject the diet mentality if you are unrealistic and overly critical about your body shape.

9. Exercise--Feel the Difference Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm. If when you wake up, your only goal is to lose weight, it's usually not a motivating factor in that moment of time.

10 Honor Your Health--Gentle Nutrition Make food choices that honor your health and tastebuds while making you feel well. Remember that you don't have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It's what you eat consistently over time that matters, progress not perfection is what counts.

what do you guys think?

Too much of a Busy Bee to exercise??

We all have 20 minutes a day, right? Feeling tired, rushed for time, or just plain don’t want to exercise today? How about the 20-minute workout? I think that a short workout is better than not exercising at all. This workout combines cardio and muscular endurance training. It is designed to get the body pumping by increasing your heart rate, increase blood flow to the muscles, and relieve stress. You can do it at home, at the gym, or any place in between. I think the hardest part is getting your shoes on and getting out the door. Once you do it feels so great! I am ready for winter to be over so we can be more outside for exercise. I'm feeling trapped!!! Here's the work out....

• 10 Minute Jog (Jog in place if lack of space)

• 50 Push-Ups (Do as many as you can and then finish the rest later) & you can do them girly style!

• 100 Crunches (Do as many as you can)

• 50 Squats (Do as many as you can)

• 5 Minute Jump Rope

Happy workout, you won't regret it, you'll feel great!

All Bran Productss....

This week I got an e-mail about a previous post. I talked about my favorite healthy snacks in which one of them is All-Bran Crackers. Yum...esp. the garlic ones. Here is the e-mail.....

" Hi Kathy,

I found your blog while surfing through blogrolls of blogs about healthy eating and lifestyles. I've been reading for a few days now and I think you've put together a really good resource. Not only do you share your own struggles and successes, but you also post a diverse range of topics. I work with Kellogg and I noticed you mentioned that you and your son like All-Bran Crackers, so I wanted to send you some information about a couple other All-Bran products that you might be interested in: All-Bran Fiber Bars, Drink Mixes and All-Bran cereals.

All-Bran Fiber Bars come in two flavors, Strawberry Drizzle and Apple Cinnamon Streusel. These multi-grain and psyllium snack bars pack 10 grams of fiber each - that's 40 percent of the recommended daily intake! They're a great option for an on-the-go snack. You can find them in the fiber supplement section of the grocery store.

All-Bran Drink Mixes come in convenient single-serving pouches so you can just pour the mix right into your water bottle. The drink mixes are available in Pink Lemonade and Iced Tea flavors and have 10 grams of fiber and only 20 calories per serving. They're another great option for boosting your fiber intake easily. They'll be in the fiber supplement section as well.

All-Bran has a variety of high-fiber cereals, including Original, Extra-Fiber, Strawberry Medley and Yogurt Bites. With at least 10 grams of fiber per serving, a bowl of All-Bran cereal is a good way to start the morning and promote digestive health. And the All-Bran Promise says you'll feel the difference after 10 days of eating a bowl of All-Bran cereal a day.

So I hope this information is useful. Let me know if you decide to share this information with your readers and if I can help with anything. Also, check out the All-Bran Web site www.all-bran.com to see the complete product line, more information about the health benefits of fiber and recipes using All-Bran.

And if you have any other ideas about ways we could work together, I'm totally open to hearing them. Thanks & talk to you soon!

Best,
Libby Krah"

I decided to get a few of the products and try them out this week. I really loved their fiber bars, they are like my dessert because they are sweet. I also tired the lemonade drop in's. They taste similar to crystal light but w/ fiber! I like the cereals and have had them before. As for my husband he likes captain crunch, haha. He will put 1/2 all bran cereal and 1/2 of his sweet cereals- I thought that was a great idea, get the best of both worlds. They have a 10 day challenge, go HERE to read about it. And go HERE to find out why you NEED lots of fiber in your diet. Thanks Libby for the information. My favorite part of the website is where you can print off coupons. They have one right now where you can try any one of their products for free! Go try it!

You look good? You feel good.....

Can I ask you a question? Why do they call them skinny jeans? They do not make people look skinny. Sometimes I think don't dress right for their body type. Dressing for your body type can really make you look and feel better. One thing I really hate is when you can tell someones jeans are way too tight and there is muffin top all over the place. I think people get stuck on a size. If they would just by one size bigger it would make them look one size smaller! I really liked THIS article on dressing for your body type. When you look good , you feel good, you want to eat good and exercise good to so where clothes that fit well on you and accentuate the positive!

Veggies!!! Eat em' up!

I like vegetables but I wouldn't say that I love them. I have to tally how many I have eaten each day to make sure I get enough, otherwise I would probably only get one serving. I found this list from WebMD. It introduces 15 tips and tricks that will certainly convert veggie haters to veggie lovers.

1. Hide veggies you kind of like in dishes you love. For example, add peppers or mushrooms to an omelet or layer fresh spinach leaves in lasagna.
2. Add to soup. When making homemade soup, fill with your favorite veggies. Or, bolster the veggie content of reduced-sodium soups by adding more carrots, green beans or edamame.
3. Fill a salad. Use spinach leaves and baby greens instead of lettuce, and fill with every vegetable you like.
4. Serve raw. Some people prefer the fresh crunch, texture and flavor of uncooked vegetables.
   
5. Dip them. Dip vegetables in a low-cal dip like hummus, salsa or a light dressing.
   
6. Go Italian. Pizza and pasta are great places to hide veggies like mushrooms, spinach, broccoli, zucchini, bell peppers, fresh basil leaves, or artichokes.
   
7. Drink them. Make your own veggie juice at home, or try quality brands like V8. For a sweeter alternative, try V8 Splash.
8. Make it fun. Grilled vegetable kabobs, corn on the cob, stuffed mushrooms or peppers are all fun finger foods that kids and adults will rave about.
9. Grill. The flavor of grilled vegetables cannot be beat. Lightly brush with olive oil and asparagus, zucchini, mushrooms, peppers and eggplant perfectly complement any meal.
10. Learn to cook them properly. The stronger flavored or more bitter tasting vegetables, like cabbage, cauliflower, broccoli and eggplant, need special attention when cooking. Try saute or stir-fry, or add special flavors like balsamic vinegar, olive oil and lemon juice.
11. Surprise yourself. Put roasted red peppers on a sandwich, include fresh basil in a wrap or stuff a pita with shredded cabbage. Unexpected flavor in familiar places will change your thinking.
12. Choose fresh. If all you’ve ever had are canned vegetables, you don’t like them for a reason! Steamed, grilled and roasted fresh vegetables have a completely different flavor and texture.
13. Fast-food veggies count. Get salads, carrot and celery sticks or a baked potato. Just be mindful of the calories in dressings, sauces and dips.
14. No prizes. Don’t reward yourself or the kids for positive vegetable behavior. You’ll learn to like the treat, and forget to learn to like the veggies.
15. Be cheesy! Bake veggies topped with low-fat or skim milk cheese for a gooey treat.

You can find more sneaky vegetable tips in Jessica Seinfeld’s popular book, Deceptively Delicious. I have made a few things from her book and they turned out pretty good although I try not to hide my families veggies cause they need to get in the habit of eating them.

My favorite healthy snacks....

1. I love trail mix. I make it myself with nuts from the baking isle because there are no salts or oil added to them. Dried fruit. Yummy. I have to measure 1/4 cup out those cause it is healthy but high in calories so portion control is key.

2. All bran crackers dipped in fat free cottage cheese or humus. These crackers have 6 grams of fiber and actually taste really good. I like the garlic kind.

3. Frozen yogurt. I love the kind at Maverick gas station. All different flavors for 80 calories a serving (1/2 cup). When I am prego i totally crave this...

4. I like grapes dipped in Cool Whip Free. No fat or sugar but remember still has a few calories. This is a yummy treat for me!

5. Air popped popcorn with spray butter {0 calories} and white cheddar flavoring. This is a good treat if you want something salty w/o the calories of chips.

6. Light string cheese. Low fat and east to grab. I usually eat it with almonds.

7. I love the thick Yo plait yogurt- Key lime pie. I freeze it for 20 minutes. Yum.

8. Prunes. oK it may sound like old people food but they are sweet and full of antioxidants.

9. I chew lots of gum. It helps keep my mouth busy and not thinkning about eating.

10. I love fiber one bars. Tons of fiber and great if you are craving a treat...

What are some lower calorie snacks you eat?......

Guess who is on Rachel ray tomorrow....

Thats right, the one and only...

Tune in to Rachael Ray’s talk show this Tuesday, January 27 as she welcomes guest Jillian Michaels, the hard core trainer from Biggest Loser. Jillian introduces the audience to a butt-busting workout you won’t want to miss, and Rachael prepares a less-guilt pasta dish.

Are you serious.....

One of my favorite places to eat is Costa Vida- I love their Mango Chicken Salad. To die for! I usually get it w/o cheese, chips, or dressing on a wheat tortilla. I was curious in how many calories were in one and to my sad surprise there is 900 calories in one salad!!! That's w/o dressing too. Its a big salad but I never thought that many calories. Jeremy and I will have to spit one or something. Portion sizes are way out of proportion today.....Some things I try to do are as follows- Use smaller bowls, plates, etc. I sometimes use a measuring cup as my bowl:) I started doing that for my 2 year old cause the handle but it works great for me. Also never eat out of the box, you'll eat more then a serving or 2.

When you go out to eat ask the waiter to box half your meal. Then it won't be tempting to pick after you have already had enough.
Think of a baseball when you think of one portion of pasta.
Think of a golf ball when thinking about nuts and dried fruit- high in calories. but still good for you.
Think of 6 dice as a serving of cheese...
and a deck of cards for meat...

10 worst snacks for kids......

In continually trying to be more healthy in my life I often read health blogs, magizines, etc. I also have become interested in kids health. I have a 2 year old. I am not completely nazi about everything he eats. He eats fruit snacks at church once a week and he eats treats at my parents house but other than that I try to feed him healthy foods and stay away from processed/ sugar/ etc. It is getting a little harder when he throws a tantrum because he wants a treat but reading about children health helps me say no and stick with it. Here are some of the worst things to feed the kiddos....

1. Potato Chips - in one 1 oz bag there is 225 calories and 15 grams of fat. If you look at the label there is nothing but fat and carbs. The worst unhealthy snack for your kids. no nutrition and way too high in sodium to a child.

2. Donuts - let's take "Crispy cream donuts", one serving 200 calories with 12 grams of fat. It's dough fried in oil. Give it to your kid for a snack only if you want him/her to have type II diabetes the rest of their life.

3. Cookies - even fat-free cookies are full of sugar and carbs. When we say fat-free we don't say calorie free. One chocolate chip cookie has 130 calories and 6 grams of fat. Not a good choice for a snack. Forgot to tell you, no one eats one cookie. If kids start eating cookies they'll eat 3 or 4. So you can multiply 130 x 4 = 520 calories.

4. Chicken nuggets - especially those Wendy's "4 piece Kid's Meal Nuggets" are the worst. 190 calories and 12 grams of fat. full of saturated fat. Make your own or bake the frozen ones if you have to resort to them.

5. Soda - any kind of soda. There is nothing good in soda. Did you know there are 10 teaspoons of sugar in one can of soda? Your children should not have more than 6-7 teaspoons of sugar per day, and that includes all the sugar they get from fruits and veggies during breakfast, lunch and dinner. Don't even get them started so they won't ask for it. Don't have it in the house so you don't drink it either.

Did you know that you can clean coins by placing them in a glass with coca cola for 1 hour? Can you imagine what soda does to your kid's stomach? There is a lot of caffeine in sodas too, in case you are wondering why your child is so hyper.

6. Cupcakes - 1 cupcake has 130 calories 1.6 grams of fat 17 grams of sugar. As you can see there is no nutrition value in cupcakes. It's mostly carbs and sugar.

7. Candy - nutrition nightmare. There is nothing but sugar and as we know sugar is one of the leading causes of obesity and type II diabetes.

8. Crackers - My favorite are Ritz Crackers with cheddar cheese on top :) Nothing but carbs and fat. 80 calories per serving and 4 grams of fat. You can replace it with wheat crackers for nutrition. they have whole wheat ritz, my son really likes those. He likes the all bran ones too.

9. Ice cream - 1/2 cup of chocolate ice cream has 143 calories, 7 grams of fat (4g of saturated fat) and 16 grams of sugar. So there is nothing but carbs, fat and sugar.

10. Chocolate whole milk - packed with saturated fats. Tall-sized chocolate milk from Starbucks has 264 calories, 12 grams of fat and 27 grams of sugar. Children over 2 can drink low fat milk.

Now that you know how many calories and fat are in all these snacks try to avoid them. Your kids deserve better and healthier snacks. If you already feed your children these snacks slowly switch them out for healthier ones. Or put 1/2 whole grain cereal w/ 1/2 sugar cereal and slowly get rid of the sugar cereal. The key is being an example to your kids and providing healthy choices for you children. ONe of my favorite children's health blogs is...

http://healthy-snacks-for-kids.blogspot.com/

Dr.Oz....

Yesterday on Oprah Dr.OZ came to discuss health related issues. He gave us an ultimate health checklist. Here is an over view from dietsinreview.com.....

Dr. Oz and Oprah introduce the
Ultimate Health Checklist

As Oprah’s Best Life week continues, she welcomed Dr. Oz, a.k.a. America’s doctor, to the show once again. In the second day of her campaign to get healthy alongside the rest of us, she asked Dr. Oz to share the most important things about our health that we need to be aware of and proactive in doing. He calls it the Ultimate Health Checklist, and says that as long as we’re able to keep to the list, which really isn’t that overwhelming, we can live long, happy lives.

Here are the 10 things on Dr. Oz’s Ultimate Health Checklist that all men and women should make a point of following.

1. Schedule a Check-Up. Dr. Oz told Oprah’s audience that people who have a family doctor are healthier, and pointed out that while many do not have health insurance, you can find free and government-funded access to quality health care providers.

2. Know the Five Ingredients to Avoid. Check food labels for this simple list of ingredients, and pass on foods that include them in the first five ingredients listed (meaning they are highest in concentration).

• High Fructose Corn Syrup
• Sugar
• “Enriched“
• Trans-fat (may be indicated by the word “hydrogenated” or “partially hydrogenated”)
• Saturated Fat

3. Add Healthy Foods to your Diet. Make an effort to meet these nutritional goals each day and week.

• 3 grams Omega-3 daily. Sources for this healthy fat are fish, soybeans, nuts, flaxseed and others.
• 5-7 servings of Antioxidants daily. Sources for this cancer-fighting agent are blueberries, red beans, pomegranates and pecans.
• 25 grams Fiber daily. You’ll want to chose whole-grain options, like brown rice and whole grain cereals and pastas.
• 1 Tbs. Olive Oil daily. Extra-virgin or regular olive oil both work. Dr. Oz suggests this is why the Mediterranean Diet is praised for working so well.

4. Take a Multi-Vitamin. This should be part of your daily routine. Here are Dr. Oz’s vitamin tips.

5. Know Your Numbers. At your check-up, learn these numbers, and make it a goal to optimize them.

• Waist size - measure at belly button, total inches should be less than half your height.
• Blood pressure - optimal is 115/75
• Cholesterol - LDL (bad) should be <100;>40
• Resting heart rate - <83>
• Blood sugar
• Vitamin D - find out if you have a deficiency. Darker skinned people are more susceptible.
• C-reactive protein
• Thyroid stimulating hormone (TSH)

6. Find a Health Advocate. Always bring a relative or a friend with you to the doctor to better understand your treatment.

7. Get Organized with Your Health Information. Keep updated copies of insurance, medical records, allergies, etc. so that you can play a more active role in your care and treatment.

8. Know the Medical Tests You Should Have. These will vary for men, women and by age, but talk with your doctor to learn if you need:

• Mammogram
• Pap Smear and Pelvic Exam
• Dental check-up (2x/year)
• Vision check-up (1x/2 years)
• Bone Density
• Hearing
  
  

9. Exercise. Dr. Oz wants us to keep our bodies actively moving, and recommends the following:

• Start walking. Aim for 10,000 steps per day, start with 30 minutes/day (about 3k steps)
• Elevate your heart rate for 60 minutes every week
• Flexibility 5 minutes/day
• Strength training 30 minutes/week

10. Sleep! Your body requires the rest that comes from a good night’s sleep. Practice this tips to catch your Zs:

• Get 7-8 hours sleep each night
• Keep the room dark and cool
• Create a routine
• Make the bedroom for sleep and sex only
• No caffeine four hours prior to bed
• Do not keep a TV in your bedroom
• Take a calcium and magnesium supplement
• Information from Diets in review.com
  

Weight Loss Battle....

The weight loss battle is long, tough, and requires a lot of dedication and motivation on your part to be successful. I’ve seen so many people struggle with the ups and downs of weight loss over the years including me. My highest weight was when I was 15 years old weighing in at 256 pounds at 5' 8". Over an 7 years { i know it took forever} I got to 138 pounds when I got home from my mission. Thats about 115 pounds. I have gained some with getting married and having a baby, I got a little more laxed about it. I feel really good at 145-150, I know that may still sound bigger to some of you but I feel good at that. I really would like to lose 20 pounds in the next 3 months. Weight loss just sounds so easy, eat less & exercise more. There is so much more though..... Emotions, hormones, pregnancy, metabolism, motivation, and genes. There are 5 things that I really feel work in losing weight if you are consistent with them....
1. Drinking water. Always have a water bottle.
2. Don't eat 3 hours before you go to sleep.
3. Eat 6 small meals a day, bigger in the morning: less at night.
4. Exercise and be active everyday. Even if you are just walking, just keep moving....
5. If you eat something you shouldn't, don't wait to the next day or next Monday to get back on track. Get right back on track!

I am starting the Biggest Loser once again for 12 weeks. The New Year brings new motivation, new hope, and hopefully it will bring a new number on the scale. If anyone would like to participate please leave me a comment or e-mail me at www.thetwitchells@hotmail.com. We weigh in every Monday morning... One rule I have for myself is that the TV can only be on if I am jogging on my little trampoline. I am not really a TV person but I do watch Oprah 1/2 the time and biggest loser once a week. So I will not be watching it like this....like much of America....

Cellulite......

Studies show that 90% of women have visible cellulite. Most people get it on their rear end. For me my rear is fine but I have it on my upper inner arm. It seems like no matter how many push ups I do or weight lifting it is still there. Sometimes i think it is gone then i see it in a certain light and its still there! I really don't like it. I one time tried the Mary Kay cellulite stuff which I can honestly say didn't work. This stuff is said to work but I am skeptical about it......
It says in 4 weeks it will be gone. It is not worth even a try at 1,600$ for me! Well what is it and how do you get rid of it.......
Cellulite is fat - plain ol' ordinary fat. What is term "cellulite" is actually a dimpling effect of fat caused by the way fat cells lie in or between connective tissue in the body, primarily in the hips-thighs-buttocks region. Connective tissue extends from the skin to the muscle below. Fat cells, especially when they get bigger, "push up" against the tissue to create the dimplin.

Another factor which influences who will show more cellulite is where the body tends to store fat. Women who deposit fat in their hips and thighs tend to have more cellulite than women who store fat around their waists -- again, this falls under the control of your genes.

The treatments tighten the skin briefly to reduce the appearance of cellulite; that is what all the creams and lotions you can buy over-the-counter will do. Cellulite is fat, and it seems to be harder to lose than other areas of fat on the body; this may stem from the way fat cells are embedded in connective tissues. To reduce the amount of fat that is absorbed and stored or burned by the body, eat less fat, consume fewer calories, and exercise.

I cannot recommend any legitimate, scientific literature on cellulite treatments because they don't exist (the literature, and a true "treatment"). Just eat less, exercise more- the answer the every dieting question!