Green Beans

When I need a snack that's filling and not loaded with carbs I eat green beans. As of late, I've been steaming my green beans and sprinkling lemon pepper over them. The lemon pepper gives it a good kick if you're looking for a bit more flavor. If you can't find fresh green beans then opt for frozen verses canned. Frozen contain more nutrients then the canned. If canned is all you have to eat, then you're still making a great choice.

Green beans are a great source of protein, complex carbs and fiber. They're also a good source of folic acid and molybdenum (helps with the metabolism of fats and carbs). They also contain considerable amounts of iron, magnesium, phosphorus manganese and potassium.

Beat the Munchies

If the holiday party food is getting to you already, here is a little trick I like to use to keep from packing on the pounds. In the evenings after I've already eaten dinner and a very small snack, if I'm still hungry or have the munchies, I drink hot herbal tea. The great thing about hot herbal tea is that it's calming, filling, no calories and may have additional health benefits. My favorite kind of herbal tea right now is made by Stash and it's their licorice flavor. Yum!!! (if you like black licorice that is)

12 Min Workout

This 12 minute workout is a play off "The Worlds Fastest Workout". The only thing I did differently was replaced the Squat Thrusts with Pushups and repeated the exercises 4 times. It was great! I really pushed myself so that I was out of breath and the best part was it only took 12 minutes.

In order to really get the most out of this type of high intensity interval workout, you have to REALLY, REALLY push yourself. Act as if each exercise is your last so that you're giving it all you've got EVERY TIME! If you ever get to a point where you can't do the full exercise then do a modified version of the same exercise.

12 Minute Workout

20 seconds Pushups
10 seconds Rest
20 seconds Mountain Climbers
10 seconds Rest
20 seconds High Knees
10 seconds Rest
20 seconds Jumping Jacks
10 seconds Rest
20 seconds Pushups
10 seconds Rest
20 seconds Mountain Climbers
10 seconds Rest
20 seconds High Knees
10 seconds Rest
20 seconds Jumping Jacks
10 seconds Rest
Now repeat 3 more times and you're DONE!

Finisher of the Las Vegas Ragnar!

I'm back as an official "Finisher" of the Las Vegas Ragnar. I had a great time and look forward to my next race. I still haven't decided which race I like more, the Red Rock Relay or the Las Vegas Ragnar. They both have their pros and cons. I feel like the Red Rock pushed me harder which I enjoyed yet the Ragnar was a little more unpredictable which was fun as well. I think the bottom line is that I enjoyed them both and will most likely run another relay race in the future. Here is a list of some of the things I learned over the weekend.

* Hubby and kidos can totally survive without me.

* Navigating through a hotel alone after not sleeping and running 20 miles in 2 days is NOT the brightest idea.

* Hard boiled eggs are defiantly my favorite recovery food.

* Running 5 miles at night through a dry rocky creek bed is not as fun as it sounds.

* Loosing runners is easy to do.

* 2 way radios is definitely the way to go during these races.

* Mind over matter really does work.

* I love relay races.

* Icy Hot for horses works on humans too!

* Pumpkin protein bars are a great pre-race food.


I ran across this pumpkin protein bar recipe and made them for this race. They were a hit. They are not mildly sweet and a perfect carb/ protein ratio for a pre workout meal. Tell me how you like them in the comments.

Pumpkin Protein Bars

3 cups oats
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
1/2 cup pumpkin puree
1/2 cup applesauce
1/4 cup honey
4 egg whites
4 scoops protein powder (i used vanilla but you could try any flavor)
1/2 cup chopped almonds

Preheat oven to 350 degrees.
Mix oats, protein powder and spices in bowl.
whisk together, pumpkin, applesauce, honey and egg whites until smooth. Mix with oat mixture and stir in almonds.
Evenly press mixture into 8x8 glass pan.
Bake for 25-35 min, or until golden brown.
Let cool and serve.

Heads Up...

Just a heads up… I will be running the Las Vegas Ragnar relay race this weekend and will not be able to post on Friday. If you've never heard of relay races like Ragnar and Red Rock, these are great opportunities to have fun, push yourself physically and burn a few calories. Have a great weekend and stay healthy and motivated!

Worlds Fastest Workout

When you don't think you have time to fit in a workout, here's a quick one to get you through the day. This workout only takes 4 minutes! Just think, 4 minutes and you're done! Combine this workout with a super healthy diet and your'e set. Let me know what you think by leaving a comment below.

Like every workout, the harder you push yourself during this 4 min workout, the more effective it will be!

Make it a great day!

Motivational Images and Words

Coconut Water

I've recently been introduced to coconut water. I've been super impressed with the health benefits thus far. I usually drink it after a super intense workout or an extra long run. I've also given it to our boys when they were sick and it seemed to help fight whatever they were sick with. I'm not a fan of the flavor yet so I either put a ton of ice in a cup and drink it through a straw or I put it in my protein shake in place of almond milk, which makes it taste much better! Also, I was watching Dr.Oz the other night and apparently you need to be selective in choosing what brand of coconut water. Some of the brands didn't get great reviews. The brand that DID get GREAT reviews was ZICO, so that's the kind I purchase now.


Some of the key nutrients in Coconut Water include, Iron, Chloride, Lauric acid, Potassium, Calcium, Sodium, Magnesium, and Phosphorous. The Potassium in Coconut Water is almost two times the amount in a banana. A good balance of electrolytes are important for the optimal health of our muscular, cardiovascular, nervous and immune systems, as well as to assist in the absorption and balance of the body's internal fluids.


Many studies have shown that the antiviral, antibacterial, anti-inflammatory and antioxidant activity of Coconut Water may help with a number of minor to severe health conditions. This nutrient rich drink has been used to regulate blood pressure, blood sugar, and cholesterol levels, and it has been found to boost energy levels and increase metabolism in the human body. Other conditions that it has been found to be effective at treating include stomach flu, dysentery, indigestion, constipation, intestinal worms, cholera, urinary abnormalities, urethral stone, malfunctioning kidneys, dry and itchy skin, age spots, and wrinkles. (HomeRemediesWeb.com)

Honey Lime Chicken Enchiladas

This recipe is a sweeter version of enchiladas. I've altered the original recipe to make it healthier. I hope you enjoy this! Let me know how you liked it!

HONEY LIME CHICKEN BLACK BEAN QUINOA ENCHILADAS

1/3 cup honey
1/4 cup fresh lime juice
1 Tbsp chili powder
2 large cloves of minced garlic
1 Lb boneless skinless chicken breasts
1 can of black beans
2 cups of cooked quinoa
12 corn tortillas
1 1/2 cups mexican blend cheese
1 14oz can of green enchilada sauce
1/4 cup heavy cream
1 Tbsp chopped fresh cilantro for garnish

Preheat oven to 375, place cooked and shredded chicken enlarge bowl. Mix in black beans and quinoa. Set aside. In small bowl mix honey, lime juice, chili powder and garlic, (whisk together throughly). Pour this mixture over chicken and cover. jAllow to marinate while you prepare the tortillas 30 to 1 hour in refrigerator.

Heat tortillas in large skillet, about 20 seconds each side until flexible and golden brown spots appear. Remove tortillas and place between paper towels.

Spray sides of 9x13 pan
Combine enchilada sauce and cream, put about 1/2 into pan.
Put large spoonful of chicken mixture into 1 tortilla, roll and put seam side down into pan. Make 2 columns of 6 enchiladas each.
Pour extra enchilada sauce over top and sprinkle extra cheese.

Bake for 30 - 35 minutes until cheese is melted and tops start to bubble and brown. Serve with low fat sour cream (optional).

Killer Workout!

If you're looking for a killer, fat burning workout then you should give this one a try!
It only takes 30 min. If you're a beginner then I would start by doing only about 5-10 minutes of this. You will definitely see results! If you're an intermediate like myself, then 30 minutes is plenty to get you sweating and out of breath!

1- Start on the treadmill at a low walking speed. Walk at this speed for about 5 minutes to warm up. You should ALWAYS warm up before EVERY workout!

2- Increase the speed on your treadmill until you're at a good jog. Do this for 2 min.

3- Increase the speed on your treadmill until you're at a good sprint. Do this for 2 min. (make sure you're truly pushing yourself! You should be out of breath at the end of the 2 min.)

4- Decrease the speed on your treadmill until you're back at your jogging pace. Jog at this speed for 2 min.

5- Repeat steps 2-4 until you've reached 30 min. (you're 30 minutes should begin at step 2.)

6- Walk for 5 minutes as your cool down.

7- Stretch and drink some water. :)

Good luck! Tell me what you think after you've tried this! :)

Make it a great day! :)

Chia Seeds

Chia seeds are said to have one hundred percent more omega-3 fatty acid than salmon, two to three times the antioxidants found in blueberries, almost half your daily fiber intake, six times more calcium than milk, more magnesium than broccoli, six times more iron than spinach, sixty percent more potassium than a banana, more niacin than corn, rice or soy and each seed is sixteen percent complete vegetable protein.
If that's not a super food then I don't know what is! I'm pretty sure I need to start adding this to my daily protein/veggie shake! :) You can also grind it up and add it to your homemade breads, soups, salad, etc…

ANTIOXIDANT - Chia seeds are said to have three times the antioxidants that blueberries have.

ENDURANCE - Chia seeds provide incredible endurance due to it's blend of protein, essential fats, fiber, complex carbs and antioxidants.

CARDIOVASCULAR HEALTH - Chia seeds contain an incredibly high percentage of omega-3's(essential fatty acid) which can improve your cardio health.

BLOOD SUGAR - Because of it's unique balanced blend of nutrients, chia seeds can help stabilize blood sugar which helps individuals with hypoglycemia and diabetes.

CRAVINGS - Because of it's high content of soluble fiber, chia seed carbohydrates gets released slowly into the bloodstream.

MENTAL STAMINA - Chia seeds fatty acid content can significantly increase your brain power and brighten your mood.

PROTEIN - Chia seeds contain more high quality protein than wheat, corn rice or oats.

MUSCLES - Chia seeds help to build lean muscles and is ideal for weight loss or weight management.

GLUTEN FREE - Chia seeds are gluten free which is ideal for individuals with food sensitivities.

HYDRATING - Chia seeds contain a high soluble fiber, keeping you hydrated and electrolyte balanced.

Etc…

Word of caution - In my research, I came across something that said for expecting mothers to not use chia seeds. So if you're expecting I would do more research to make sure it's safe to use.

Make it a great day! :)

Fennel

Who knew fennel had so many health benefits? Now that it's soup season, you can easily incorporate this into your diet.

Below is a list of the many health benefits fennel has to offer :)

*Strengthens your hair

*Sharpens your memory

*Relaxes your body

*Eye benefits

*Menstrual disorders

*Respiratory disorders

*Diarrhea

*Constipation

*Flatulence

*Colic

*Indigestion

*Anemia

Exercise

Exercise has so many benefits both physically and mentally. One of the physical benefits of exercise is that it controls weight. Exercise helps one loose extra pounds or helps to maintain one's current weight. The more intense your workout the more calories you burn. If you don't have an hour to use for exercise then just make 10-15 minutes of a more intense workout and you'll get the same results. It has to be super intense though, pushing yourself to your limit in order to really see the results you want. If you only have time to lift weights, then between lifting, run in place for a min or jump rope for a min between each lifting exercise.

Sometimes it's difficult to make time everyday for exercise. Below is a little list of other ways to incorporate it into your day without going to the gym or getting into workout clothes.

* Take the stairs instead of the elevator

* Do housework (sweep, mop, vacuum, weed, etc…)

* If you are home with kids, run around with them, lift them up and down, throw a ball with your little one and squat every time you pick up the ball, go for a walk, dance, etc.

* This might sound funny but it works. Work on your posture and flex your stomach throughout the day.

* Throughout the day try do a few sets of pushups and or run in place with high knees for a minute.

Basically find anything throughout the day that will raise your heart rate and allow you to burn a few extra calories.

Ultimately, I would always recommend making time to get at least a little workout in everyday. The benefits are much more than simply controlling one's weight.

Hope this helps!

Mango Avocado Black bean Quinoa Salad

This Quinoa salad recipe is from Jeanette's Healthy Living and is delicious! Try it out and let me know what you think.


Ingredients:
1 cup quinoa, well rinsed
2 cups water
1 tablespoon extra virgin olive oil
2 tablespoons raspberry balsamic vinegar
1 large or 2 small mangos, diced
1 avocado, diced
1 ½ cups cooked black beans or 15-ounce can black beans, rinsed well and drained
1 red bell pepper, diced
¼ cup cilantro, finely chopped
¼ cup mint, finely chopped
¼ cup scallions, minced
½ -1 whole jalapeno pepper, seeded and finely minced
juice of 1 lime
salt and pepper, to taste

Directions:
To cook quinoa, place well rinsed quinoa in a small saucepan with 2 cups of water. Bring to a boil, then reduce to low and cook, covered, for 15 minutes or until water is completely absorbed and quinoa is fluffy. Transfer to a large bowl.
Whisk together olive oil and raspberry balsamic vinegar. Add to quinoa and leave uncovered until cool. (Can be refrigerated until ready to finish making salad.)
When quinoa is cool, add mangos, avocado, black beans, red bell pepper, cilantro, mint, scallions, jalapeno pepper, and lime juice. Season to taste with salt and pepper.
Serves 4-6.

High Fructose Corn Syrup

I went to the store the other day to buy some cheerios for my boys and was curious about the ingredients. I couldn't believe that they had high fructose corn syrup in cheerios. What a bummer! Good to know though. I don't want to be feeding my children this poison that is in almost anything that's processed. It's cheeper to make food with high fructose corn syrup verses cane sugar and that's the only reason they put it in our food. That's like saying who cares about the health of our people, we can make twice as much money by doing so.

Hight fructose corn syrup is a major cause of cancer, obesity, dementia, liver failure, tooth decay and more.

Regular cane sugar (sucrose) is made of glucose and fructose in equal amounts bound tightly together. The enzymes in your digestive tract must break down the sucrose into glucose and fructose, which are then absorbed into the body.

High fructose corn syrup is not made up of equal amounts of fructose and glucose and is not bound tightly together. Because of their molecular structure there is no digestion required which allows it to be absorbed straight into your blood stream. The fructose goes straight into the liver and triggers the production of triglycerides and cholesterol which damage the liver and cause a condition called "fatty liver". The glucose is also quickly absorbed into the blood stream triggering spikes in insulin (our body's major fat storage hormone). Because of the way fructose and glucose are absorbed into our blood stream, our metabolism is disturbed and the effects are increased appetite, weight gain, heart disease, diabetes, cancer and more.

Knowing this, I would like to challenge you to avoid high fructose corn syrup for a whole week. Although you may not notice a huge difference in a short week, your body will thank you in the long run. If you can develop a habit of avoiding high fructose corn syrup, you will definitely notice a difference.