#22 Yes, I Indulged, but It's Back To Business!

I pray you and your family had a Merry Christmas.  Christmas is a special time to say Happy Birthday to Jesus and to thank Him for the many things that He has "gifted" us with.  Here are some pictures of our wonderful time. 

The Annual Gingerbread Bake!



My boys are now 14 and 15 but they have been making cookies since they were really little -- check out the Pull-Ups!  LOL!!!!



The Artist had to Get Crafty!!!

Gotta Love It!



The Family Wanted Fried Chicken and Macaroni.  Something we don't have often, so we did it up!!!  Fried Chicken Thighs!

Fried Chicken Breast

I also made chocolate chips for a neighbor, and I had some extra for myself and my dear hubby --
I practically ate this entire tray!!!

Rotating Tree.  We had a wonderful time!

OK, Back to Business ... Say "NO" to the "Big" Gyms...



Alright, you've seen them -- they have already started the gym membership ads on TV.  If your not into crowds and you would prefer to work at home, I recommend Pavla below:

http://www.perfectleanbody.com/p/about.html

Click on the link above and find out how you can have a perfect lean body working out just 30 minutes every day for FREE! 

Otherwise, if you are looking for a place to go that is for women only, great atmosphere and a place where you will get a good workout, I would recommend:

Queenze of Fitness 

3359 Parker Spur

• Florissant, Missouri 63033

Phone	(314) 757-5429
Email	queenzfitness2@yahoo.com
Website	http://queenzoffitnessII.com/

Whatever you do -- just know -- you can do it!  I will be here cheering you on.  FOR HEALTH, FOR LIFE!!!

Update on the green smoothies:

These Are My Ingredients

I am no longer trying to drink all 300 something varieties from the Green Smoothie Book.  What I am doing is having a green smoothie everyday.  My husband concocted one that he calls -- The Barry (Berries) Smoothie.  It consist of:

1. Frozen berries (frozen section @ Coscos)
2. One apple (he uses one banana)
3. Handful pineapples (I use this only)
4. Handful of Spinach
5. 2 tablespoons of Chia Seeds
6. 1 tablespoon of Flax Seeds
7. Extra strawberries
8. Water

Blend those ingredients in your blender and WA-LA, there you have a wonderful tasty green smoothie..

Until next time...

Please leave a comment on the left.  Thanks for visiting.

#21 Have You Had Your Snack Today?

I'm a snacker.  Which means, I love to snack on food that is clean and will help me to feel satisfied until the next meal.  I pretty much eat five or six times a day (3 meals and 3 snacks).  I start off my day with a pre-work-out snack in which I drink a cup of warm water with either 1/2 lemon or 1/2 lime.  Afterwards, I will reach for 1/2 grapefruit.  I use to do bananas for their convenience -- grab and go -- but I have found that bananas do not agree with me, if you know what I mean.  So I had to let go of them.  Boo hoo...



I went on a search for clean satisfying snacks that I could place on my blog, in order for me to have whenever I'm in the mood.  WOW -- there's plenty of clean snacks out there that will keep you on track with your healthy journey.  This list may be helpful to you as well.

Clean Eating--Snacks/Sides

#1 I love, love, love Pinterest.  Anything you can possibly think of you can find on this site.  Here is a great link that will keep you with an assortment of clean snacks.  http://pinterest.com/jfelty/clean-eating-snacks-sides/

#2 I am also a firm believer that if you are to eat a snack, it should consist of protein and a carbohydrate together.  It will give you energy and keeps you fuller longer.  This table was found on  /http://www.workoutnirvana.com/clean-eating-snacks-for-all-day-energy/


Choose a Protein	Choose a Carbohydrate
1 cup 0% fat Greek yogurt	Frozen blueberries Strawberries Peaches Baked pears Chopped apple Cucumber slices Honey Rolled oats or Muesli Cashews In a fruit smoothie
2 TB nut butter ¼ cup low-sodium hummus Mashed no-salt-added beans or homemade bean dip 2 scrambled egg whites	Whole-wheat bagel Whole-wheat English muffin Whole-wheat pita Whole-wheat toast Sliced carrots Sliced Red bell pepper Broccoli spears
¼ cup chopped, unsalted walnuts	Oatmeal + frozen blueberries
1 boiled egg 1 low-fat cheese stick or Babybel	Fruit (grapes, orange, cantaloupe, etc.) Veggie sticks (celery, carrots, red bell pepper, etc.)
1 cup cottage cheese	Fruit slices
¼ cup roasted, unsalted almonds	Fresh chopped apple Dried cranberries
7 oz. tuna packed in water	1 slice whole-wheat toast or English muffin w/ tomato slice
1 cup low-fat milk	Plain Shredded Wheat Grape Nuts
Edamame beans	In salad, soup, or right out of the pod.
Protein / fruit smoothie	See this for 144 recipes: http://buildingleanmusclemass.net/2011/144-protein-shake-recipes

#3 Here's a list of some of my favorite snacks:

• Avocados
• Peanut Butter and Apples
• Bowl of Grape Nuts and Almond Milk
• Raw Almonds
• Hummus with Wheat Thins
• Babybel Cheese
• and my new favorite that taste like candy and is so good for you:

Naturally Sweet Medjool Dates

If you have not tried these you have got to.  They are delicious!

Hopefully this has helped you in finding some new snacks to snack on.  There's plenty out there to choose from -- just make sure it's clean and does not sabotage your goals.  Like I said in the past -- there is nothing wrong with having something that is not so clean every now and again, but you should not make it a habit.

Happy snacking...

Until next time.

Please leave a comment on the left.  Thanks for visiting.

#20 Never Give Up...

This is what I want to share this Friday.  I am a strong believer that a picture says much more then words can and in this VIDEO (press on the link under the picture) you will be encouraged to NEVER GIVE UP!!!  Enjoy.

http://www.youTube.com/watch?v=qX9FSZJu448

Short but sweet, until next time...

Please leave a comment on the left.  Thanks for visiting.

#19 Boy Am I Sore...

I am on a Facebook group called "Healthy Eating and Exercise Challenge."  I recently sent this message to the group:

 

"I don't like strength training, I prefer cardio."

I'm not opposed to strength training in fear of looking like the above picture -- I just prefer cardio exercises (like the treadmill, bike and workout videos) because I enjoy them best.  By-the-way, there is no way a women can bulk up like this by working out with weights unless she is on some form of steroids.

One of the personal trainers responded by saying, in short...

So the question is: "I don't like strength training, I prefer cardio."

I'll answer as a two part response. Let me first say people have free will and do not have to prescribe to a strength programme. Although people are entitled to this choice it is self limiting. Strength training causes hormonal responses in the body which encourages toning and fat loss - you MUST lift heavy to move fat - only the style or methodology varies between lifting for a figure/bikini model and a body builder.

That said there are other health benefits including increased muscle, tendon and ligament healthy, improved posture, improved flexibility and joint health, increased bone density and health, LOWERED risk of heart disease and many other benefits.

A complete health approach includes a strength aspect. It is about the internal benefits, looking better visually is simply a bonus.

To not have a strength component in a health and fitness programme is (sorry to say) irresponsible. Not doing strength because you don't like it (when considering its health benefits) is like not eating vegetables because you don't like them.

With that said, needless to say, I'm back on a strength training regimen.  I have done in the past Tosca Reno's, The Eat-Clean Diet Workout.  It worked for me and because I am a person who likes to change things up a bit I found another book on my Kindle Fire called -- Weight Training Workouts and Diet Plan That Work -- by James Orvis. What I like about it is #1 the great reviews this book received, #2 how simple it is and #3 the easy variety of simple meals.  It's a 12 week strength training program that walks you step-by-step everyday what to work on (30-40 min. 3 days per week) and on your off days you can work on cardio.  You can also choose to follow the eating plan if you don't already have one.

So I started this program this week and I must say, I really enjoy doing it.  But boy am I sore...from my abs, to my arms --- oohweeee...muscles I haven't used in a long time. Well I know that after awhile, all the pain will be gone and there will be nothing but gain!!!

I realize there will be some that will look at my picture here and say -- what are you doing it for -- you have no weight to loose -- Let me say, it's not about weight loss -- did you read the benefits above?  It's about being in the best shape you can be in.  Now leave me alone (LOL).  I strive to be and stay healthy.  So if strength training brings on all of those benefits why wouldn't I do it??!!!  Why not join me.

My before Pictures...

Until next time...

Please leave a comment on the left.  Thanks for visiting.