Working your Body FULLThrottle at Universal Athletic Club

Head to Toe workouts should start somewhere with your legs. 

Should involve upper body strength.  Compound moves are always a bonus (integrating upper and lower or more than one focus area)

speed or timed intervals are always a plus to get the biggest burn.

Core training should always be the icing at the end of your workout. 

Have you ever hear of HIIT workouts.  High Intensity Interval Training.

Les Mills Grit is a HIIT workout.  30 minutes and intense.  Thanks to our Club photographer at Universal Athletic Club where I get to not only coach but be coached in Grit my fitness level has reached new heights.  Look for club near you if you are ready to take your fitness to the next level.

Photos by Andy G. At Universal Athletic Club

Squats, with weights or without.  Work those legs.  16 to start, anywhere between 25-50 by the time you finish

Train explosive power.  Good place to start.....Small hops, jump rope, Sprints, Jumping jacks, Mountain climbers

Photos by Andy G. at Universal Athletic Club

Photo by Andy G. at Universal Athletic Club

Push ups, on your knees or toes.  You can start  by doing them on a wall, a bench.  Lying down on a bench or floor and pressing a bar or weight is a great place to start.

Photo by Andy G. at Universal Athletic Club

Stationary or stepping lunges are great to strengthen your legs.  We all need to be able to get up and down every day.  Keep your legs moving well.

Your core is too important not to train.  Crunches alone will not do the job.  Find a variety of moves to keep your core working.  Hovers and planks are key to a stronger core but take time to master.  We all have to start somewhere.  Just need to keep moving.

Photo by Andy G. at Universal Athletic Club

What training feels like when you're done.  Notice I said training.  Pick and choose which days to go hard but don't do it every time.

Breakfast

I usually eat something different than my kids for Breakfast.  I try and rotate between the following;  Oatmeal, homemade granola, eggs and toasts, German pancakes, Breakfast burritos, Norweigan pancakes.  The other day I wanted to just make something filling for them with the stuff they love.  Although I can't say I make everything from scratch nor is it all organic.  I do however take comfort from anything I put more prep in. or make myself.

make a crust like you would for pizza- Found in back to basics or use 2 pillsbury crescent rolls packages.  Roll out and squish seams together.  Cover with slighly undercooked scrambled eggs, sausage or bacon, peppers or anything else you choose.  I Baked according to time needed as on package to cook crust.

Workouts.........Answers to why???

I don't work out to be skinny....I workout to be fit, strong, healthy both physically and mentally. 

I am dedicating this page to reasons why to workout, benefits, and different kinds of workout tools.

Grip above shoulders to work triceps, 

                                                              Wider Grip to work the Chest.  Do some presses!

  Think about working all areas of the body to become a fitter athlete.

Bicep curls to shape the Arms,   Squats to shape the legs and glutes, lunges to shape hamstrings, quads, core stability.  

Why YOU need weight resistant training.

1) Increased functional ability

2) Increased bone density

3)  Increased Fat-Free mass

4)  Enhanced feelings of well being

5)  Improved quality of life

6)  Increased strength of connective tissue

Everyone does not need to grab a barbell and lift a hundred lbs. What everyone does need to do is increase their bodies lean muscle tissue through any means possible.  You can even lift a can of soup for bicep curls while in the kitchen and it will be better than doing nothing.  

Where to start?

2.5-5lb for bicep focus 10-12 reps, 2 sets

10lb resting on shoulders or just holding by chest for squats.  10-20 squats, 2 sets

Hold a 5lb weight and use for sit ups

Just start there or better yet go to a CLASS or get other great tips from sites such as

fitness magazine, shape magazine, fit tv, sugar fit, bodybuilding.com and more...

IF you're not ready for Weights try resistance tubing exercises.

Hot MOMMY NEXT DOOR. Better than what it seems.

When I first saw this cover I was turned off.  I'm not trying to be the HOT MOMMY, I'm just trying to be a healthy mommy with a healthy family.  I am a personal trainer and group fitness instructor but still a simple MOMMY.  Even if you don't plan on reading it, I hope this helps!  Do pick up a copy and read if you get the chance.  Here are a few things I especially liked reading from the book.  

I've added some pics to help people with their food selections.  I also want people to know how many Calories they need to aim for.  So lets get to that first.  Here is the equationYour weight in lbs 1._________lbs divided by 2.2 = _____kg  Your weight in kg

     2.                kg weight_______x .09 x 24 = _________

3.                 NOw take your # from line 2 and multiply by .95 

4.      Take your Answer from 3 and multiply by 1.65 if you exercise moderatly every day.  

5.  NOW you Take your total and minus 500 less calories.  This has to be either from exercising and burning 500 calories in your workout.  If you don't get a work out in then take your answer from #3 and minus 500 calories for your allotted calorie amount for a day with little activity.

SO here is an example someone who weighs 172 weighs 78 kg

mulitplied by .9 and 24 = 1689 multiply by .95=1605

multiply by 1.65 for activity level gives me 2488-500=1988 

This would be a basic 1 lb a week weight loss.  

Whole grain can be confusing this might clear up some of it.

GOOD FATS ARE GOOD, in moderation

Not all carbs are bad, still keep to minimum.

I like to use my own first as a visual aid for how much of a healthy carb to eat in one sitting.  

So much information.  The best thing to do is start simple.

From me to you!  Get informed, get reading!

Hover Challenge video, tips etc...

Tips and MORE

 First few pictures have some great TIPS  MUST READ    

DOWN BELOW CONTINUE TO READ AND TAKE THE CORE CHALLENGE!

CORE STRENGTH

So here is my challenge to you and myself.  A. Get a stronger core  B.  Learn to mentally take control of you body and workout.  Don't let self doubt get in the way.  Its ok to not master something right away but that doesn't mean we can't try to be come better!


1. At least once a week set a time for you to hold a hover that you know you can do and that also challenges you.  If you can do a minute without struggling than make it 2.

2.  Whether on your knees or feet start the challenge.  If you are on knees, watch in a mirror to make sure you still have a flat body in neutral spine.  Toward the end of my video I drop to knees, notice body alignment.

3.  Elbows under shoulders.  Hips level with shoulders.  Eyes by hands.  Belly in to spine, bracing the core.  Tighten glutes, quads, and core!

4. BREATH!

5. Listen to music for distraction

6.  Have someone do it with you or watch to hold you accountable!

Here we GO!  Don't forget you can post to my facebook on your progress.  Killerkar's fitfactor!

Watch my Hover videos on Youtube and do them with me!

www.youtube.com/channel/UC2NgcDUOEVfjAOXDUHlJJfA 
Go to this link for my channel on Youtube  -  Killer Kar

week one    http://www.youtube.com/watch?v=Xf7BOZeEmoM

week two    http://www.youtube.com/watch?v=NqZ-u7mG4wU

week three is posted on channel


Tips and Challenges!
http://www.youtube.com/watch?v=GMtzSNK_uTU

Pistol Squats

Mind over MUSCLE

After recently attending a training  for Les Mills CX WORKS I had an eye opening experience.  My lovely trainer challenged us to hold a hover for three minutes.  She also went on to further the challenge by adding the statement, "athletes can hold a hover for five".  Thoughts rushed through my head with questions of my capabilities; can I withstand the shaking?  Can I be strong?  Can I be mentally strong?

We started the challenge and it felt like one right a away.  It was very hard to imagine lasting the whole time.  My mind kept saying five minutes was completly unrealistic.  Once we accomplished three minutes I shook with wonder of whether or not I could fight for two more minutes.  The clock kept ticking and I continued to shake.  I tried to ignore everything around me and focus on what I wanted, to only show myself that I could do it.  20 seconds were left and my arms were staying tall but barely.  As the seconds grew closermybody was truly coming to failure, slowly my arms gave out just as the last final seconds ended but I managed to finish.  I could hardly move my body after.

Many people exercise with the hope of change to their body but one thing we need to change first is our head.  How can we bring about a change if we can't with stand the pressure, burn, or challenge to stretch beyond our own comforts?

I was in shock when I actually made it for a whole five minutes in a hover without ever dropping.  After the training I decided to make a comittment to myself that I would start to practicing hovers for three minutes once every week.  My final goal is to perform another five minute hover by my birthday in March and then practice again for another three months and do another five minute challenge in June and again in October.  One simple challenge mostly for mind over body.

You can join me in this challenge.  Choose your own time not mine.  Start with a 30 sec. training time with a goal of 1 minute.  Are YOU in?

Tell me what you think about this challenge.  What is your mental challenge? You can also follow me, killerkars's fitfactor on Facebook and we can support each other.  Put a reminder in your phone to check in at the end of every week or sometime during the week to work on your own challenge or do this with me!

Consistent,slower and Steady to keep it off.

The ever changing body is just that, ever changing.



If you are the kind of person that needs to loose 15 or more lbs ever summer or every Christmas and you try a fad diet than this might help.  Every year we are only getting older and more fragile.....unless every year you are making your self stronger and fitter! Every day your body is either going to go in a good direction or a wrong direction.  If we shoot for quick changes then thats what we will get, fast off, fast on.  Then there are some of us who establish long term healthy habits that might not see quick results but will also not have to panic to loose 15 lbs before the next wedding.   I have seen a lot of quick solutions being advertised lately but shake my head every time.  Sure its great when people loose weight but sometimes that is not the hard part, keeping it off is.  I wish everyone of those people would show their picture three months or one year later after stopping their programs because their not realistic long term.

This my most recent pic.  the pic for my profile is from 5 years ago.  Healthy established habits; eating right, exercise, sleep, no drinking, no smoking.  Its pretty safe to say although I might fluctuate a few 5 lbs here and there I can predict what I will look like in another 5 years if I commit to living a healthy balanced life style.

My simple opinion and equation

1.Fad diet = loss of weight plus no long term exercise or dietary changes = more weight put back on or back to the fad diet 3 months later or one year later

2.  Healthy eating plus no exercise = healthier body but little muscle tone and weaker bones

3. Healthy eating plus exercise = stronger and fitter You with consistency on the scale.

4. Exercise plus unhealthy eating= stronger bones, more body fat, more weight fluctuation.

5. Jump start healthy diet plan plus habit changes plus exercise = keeping weight off, slower steady results.  Happy healthier YOU

Ask your self what are you?

I have experienced changes with my body the most during my life during pregnancies.  Although I don't like my weight changing it was easier knowing my body was at a good healthy state before, during and after.  I also knew that with some effort it could be strong again.

If you want your weight to be more consistent in an ever changing world then you need to dial in and commit to what is realistic for you and take control of the things you can.

What can YOU control?
1. Your food intake- fitness pal, what you buy at the grocery store, how many helpings, learn to cook in a healthy way and keep it balanced.
2. Sleep- do what you can and when you can do get more sleep.
3. Your spirituality-do something to appreiciate the higher power
4. ME time ( you time)
5. Activity level- more walking and less tv watching
6. Hobbies, interest- do something that makes you happy
7. Friends-find people that help you with your goals

Vegetables on the Side Please!

I hope to help you find ways to add more vegetables to your plate

I love precut veggies to make life easier when possible.  Whether its a bag of broccoli slaw or shredded carrots keep some in the fridge.  In the past I would use broccoli slaw for a cold salad.  The other day I switched it up and sauteed the broccoli slaw in a little olive oil.  Only sautee for about 3-5 minutes on med, high heat.  After I removed from the pan I lightly coated with a house Vinaigrette dressing.  So easy and so good!

Roasting vegetables in the oven is really quite simple, tasty and healthy.  Cut vegetables of choice and make in the oven at 375 degrees for about 30- 45 minutes.  The harder the vegetable the longer it needs.  Variety in your diet will help you not to get bored and help you to learn what kinds of vegetables you like and how you like them best so experiment with different kinds.

 I have two dishes here, similar but different. Both dishes I prepared by peeling, cutting, and tossing the individual vegetables with olive oil and season all.   I used peeled sweet potato with zucchini and added the zucchini for the last 15 minutes.
 I used acorn squash in the picture below with peeled zucchini. Because the zucchini gets cooked faster I added it for the last 15 minutes.

Apple cider Slaw

2 Fugi apples chopped

1/4 cup Sunflower seeds 

 1 bag Broccoli slaw or coleslaw

1 cup chopped celery-if desired

1/4 cup slivered almonds

Dressing

1/4 cup apple cider vinegar

1 tbsp olive oil 

1 tbsp truvia sugar

Mix and toss all together and enjoy!

Soup for the Body and Soul!

BUTTERNUT SQUASH SOUP BASE  

One way to make the base of the soup but several ways to end it.

Wild rice and vegetables

Black lentils and vegetables

Squash and Lentils

 Soup for the Soul and BODY!............................check back for more soon.





Soups are so wonderful especially during the chilly seasons but it doesn't have to be chilly to enjoy them.

No matter what kind of soup I am making, if it calls for vegetables I saute them up separately in a skillet.  I like to prepare my vegetables separate to control the tenderness of them, I don't like mushy vegetables.  Its a good idea to add in olive oil, onions, seasoning when you saute to give them flavor.  Usually I will saute no more than 5 minutes more like 3 on med/high heat.

Wild Rice Butternut squash soup

Butternut squash
carrots, celery, broccoli cauliflower ( -pick two or more of these choices)-2 cups
Chicken bullion/seasoning-1 serving
onion 1/4 cup
olive oil 1-2tbsp
salt pepper to taste
extra Chicken broth -optional
Optional-cut up chicken -uncooked or toss in precooked at the end.  1 cup
Wild Rice-precooked single use package-available at target and more about 3$
 (I found this kind precooked which is a time saver and sanity saver.)



Take your butternut squash and peel off the outside skin.  Cut in half and pit out the seeds.  Cut the squash into chunks and put into a sauce pot half full of water add chicken seasoning.  Bring the pot to a boil, cover and simmer for about 5 minutes.  While this is simmering saute up vegetables in skillet with olive oil, salt pepper and onion.  You can also toss in chunks of chicken if you want to add meat.

Once the butternut squash is tender and splits when poked with a fork remove from heat and slowly take out chunks and about 1 cup of broth from the pot and add to blender reserve any leftover chicken broth and set aside.  Puree the mixture.

Place mixture back into sauce pot.  Toss in your vegetable mixture with or without chicken and additionally toss in entire pouch of precooked wild rice.  Stir and gradually add in any additional broth to taste and texture you desire.  So simple and easy.  If you like your soup thick add less.  If you really want it creamier than you can add a little milk, half n half or cream.  Enjoy!

Black Lentil Soup

Black lentil soup with Butternut Squash

Remove skin from butternut squash and inside seeds. Cut squash into small chunks and fill a sauce pot about 1/3 of the way with water and bring to boil and add squash and some seasoning of choice; chicken or season all., simmer 5 minutes.  Once it is softened and tender when poked with a fork, puree.  I added a little bit of soymilk to mine and it was really good, original unsweetened. 
Take puree and put back in a sauce pot.  Add the soy milk to taste and to desired runniness. 
Toss is pre sautéed vegetables seasoned lightly with olive oil and toss in about 1/2 the bag of lentils.  To really boost your benefits add the lentil salad in and you won't be left hungry.   


Butternut Squash and LENTILS

One of my favorites yet.   Many requests for this recipe.

Butternut squash 1 med or large, peeled and cut into chunks or buy already peeled
carrots - shredded bag or chop your own
olive oil 1-2tbsp
2 tbsp butter
salt pepper to taste
Chicken broth -2-3 cans or 1-2 boxes pending how thin or thick you want the soup.  optional or add chicken seasoning/bullion to water
Optional-cut up chicken and sautee in butter and 1 tbsp olive oil  on med high for 5 minutes.  Add in when soup is already.
Wild Rice-precooked single use package-available at target, about 3$
 (I found this kind precooked which is a time saver and sanity saver.)
1 cup seasoned lentil package, bring water to a boil, a little salt and a shake of seasoning salt or add some fall flavor- dash of cinnamon, turmeric, cloves.  Simmer on low for 25 minutes.  Add into soup
1 tbsp parsley



Take your butternut squash and peel off the outside skin.  Cut in half and pit out the seeds.  Cut the squash into chunks and put into a sauce pot half full of water add chicken seasoning or cook in chicken broth.  Enough liquid to cover squash.  Bring the pot to a boil, cover and simmer for about 5 minutes.  While this is simmering saute up vegetables in skillet with olive oil, salt pepper and couple tbsp butter

Once the butternut squash is tender and splits when poked with a fork remove from heat and slowly take out chunks and about 1 cup of broth from the pot and add to blender reserve any leftover chicken broth and set aside.  Puree the mixture.

Place mixture back into sauce pot.  Toss in your vegetable mixture with or without chicken and additionally toss in lentils.  Stir and gradually add in any additional broth to taste and texture you desire.  So simple and easy.   If you really want it creamier than you can add a little milk, half n half or cream.  Enjoy!


Mexican Spicy Kale SOUP

Get Creative!
2 cups chopped Kale
3 tbsp butter
5 small red or golden potatoes,skins on or off
1 jalapeno pepper
 4 cans or two boxes of chicken broth
Cilantro-  1/2 to 1 cup chopped
3 limes
Plain yogurt
Optional-tortilla chips
salt n pepper
1 onion chopped or minced
avocado
Adding Cooked chicken is always an option as well.

Sautee butter and onions for a few minutes with 5 small chopped potatoes on Med High for about 5-8 minutes or until potatoes soften.  Careful not to let butter burn or darken too much.  
add 4 cans or two boxes of chicken broth, kale and Jalapeno pepper-cut and seeds removed.
Boil for about 5-8 minutes till leaves are softened.  Remove leaves and place in a blender with only about 1 cup of broth.  Slowly add more if needed to puree mixture.  Add back into pot.

Once back in soup pot mix together adding salt, pepper, limes to taste.

In individual bowls- add yogurt, avocado, chip, cilantro.

Cleanse and healthy grocery shopping

This post is to Help You with your shopping on and OFF the cleanse.  Don't erase all your efforts just because those 10 days are over with.  Continue on but find ways to have your cheat day and then be done and back to your healthy eating.  These are the healthy habits you want to keep for life.  So when you're slipping off the track hop back on.  Try doing the cleanse every 3 months, this will help remind you how eating healthier makes you feel better and it really isn't that hard to say no to sugar......More to come.


No - fried foods, refined sugars, corn or white starch, or bread
No- wheat products  (not as important off the cleanse in moderation
No dairy  (cheese, yogurt, milk)
No alcohol
No coffee or soda
Eat Veggies,leafy greens, spaghetti squash, carrots, peppers, etc....
Eat Fruit, apples berries,grapefruit are best.
Eat Healthy Fats.....avocado, nuts/seeds, olives, olive oil, peanut butter
Eat clean proteins- tuna, salmon, beans, lentils, secondary choices eggs  (egg whites even better), chicken
No processed meat
Eat clean carbs-...brown rice, hummus, oatmeal if needed, couscous, quinoa, wild rice!  (popcorn when desperate)

Drink lots of water

NOTE* Natural things are better for you but just because it has the word natural doesn't mean it isn't processed.  Stay away from processed  especially when on the cleanse.



Herbal Cleanse-advocare.com/11071209

The place best to start when you are deciding to make healthy changes in your diet.

Here are some Ideas for Healthy Eating while ON or OFF the Cleanse

*NOTE* These are meals you can fix for the family but avoid the extras on your own plate, i.e. cheese, sour cream, chips....... (enjoy them when you're not on the cleanse or try and eliminate them as often as possible)

Lunch or Dinner Salad Ideas

Dark Green leafy Kinds of lettuce with any of the following

carrots, green/red/yellow pepper, Cucumber, tomato, avocado, nuts, black beans, Salsa,

Meal Ideas For Dinner NOTE- you can make the meals for the family and leave out the extras you need to avoid during the cleanse. If you are not doing the cleanse Still avoid extras such as cheese, sour cream, corn etc.....

Day 1 Tortilla Soup-Modified for Cleanse

Day 2 Spaghetti squash with home made spaghetti sauce

Day 3 Pozole, make with Chicken during cleanse

Day 4 Breakfast for dinner- Eggs!  

Day 5 White lightening Chili

Day 6 Turkey Burger on whole wheat bread thins

Day 7 Lettuce Wraps

Day 8 Lean Hamburger chili/Taco Soup

Day 9 Fish with Quinoa Pilaf

Day 10 Cilantro soup with Salad

What I buy every week
berries, bananas, apples, celery, carrots, peppers, hummus, cauliflower, broccoli, avocado, cucumbers, lettuce, spinach, frozen fruit, grape fruit, Whole wheat thin rounds, Almonds, peanuts, coleslaw or broccoli slaw, Almond milk, eggs, lemons/ limes, 2% milk for my kids

What I buy once in a while, keeping in mind what I make for the week that needs special ingredients will vary my list.  Meal planning has to be done if you want to control what is going in the lips to not stay on the hips!  Pick a few items you will have on your list that is healthy every week.  Do not buy large quantity treats. or make large quantity treats.  If you have it around you'll eat it.  Think baby steps, alert everyone in the house of changes being made.  No one needs treats every day, and lets help our self and kids to think that having something healthy like Blueberries is a treat!



Agave- low glycemic  sweetner
Truvia
Fiber drinks
Peanut butter
Ingredients for Home made granola
Meat,.....turkey burgers, ground chicken/turkey, Fish/salmon/tuna, pork, beef
Lentils, quinoa, couscous,
whole wheat bagels, bread etc..
Honey
Quakers mini rice cakes..blueberry
nutella
wheat thin crackers,
multi grain tortilla chips, tortillas, etc....

What you need to know about food!

I am just starting this post so I will adding much more soon.

This is post will be in help inform you about some food nutrition information.  Its hard to be healthy or make life style changes if you're not sure where to start or what to buy or eat.  I my self would love to buy everything straight from a farm but lets face it, that is not easy for all of us.  My groceries come from where I can afford for the week/month.  Try to make the healthiest choices you can.  I hope this helps.  Also, check my up coming post on grocery shopping and meal planning!

Everything You Need to Know About Sucralose

http://www.foodinsight.org/Resources/Detail.aspxtopic=Everything_You_Need_to_Know_About_Sucralose

Eat up and Slim Down

While reading a recent Article from MuscleMax Magazine Novemeber 2012 I stumbled upon this article and wanted to shar is with you

Eat UP and Slim Down-“Vital Nutrition, By Rochelle Marapao” Muscle Max Magazine Novemember 2012 12 Helpful ways to get the most out of your Nutrition Plan with added comments by Karlene

1. Eat more Fiber- Women need 25 grams of Fiber a day. Average American eats 15 grams. Fiber helps reduce the risk of type 2 Diabetes, hear disease and diverticular disease. Fiber intake can help maintain or lose weight.
2. It's not a Diet- Choose a healthy life style. Every day you have to make food choices. What you choose to eat is either going to help you toward your goal or it won't. One treat or less healthy meal is not going to wreck you but a series and life style of unhealthy eating will.
3. Power in the Protein- Protein helps to build muscle, the more muscle you have the more calories you burn. Be sure to choose lean sources of protein such as tuna, salmon, egg whites, turkey, lean ground beef, Greek yogurt and protein powders (Lisa DeFrazio, Registered Dietician).
4. Keep a Food Journal-”We are a lucky generation with access to health tools at the tip of our finger. I never use to to keep a food journal because it was hard to be consistent. Now with a smart phone I can scan bar codes or input what I eat ever time I eat. The app that I choose to use is Myfitnesspal.com,” Karlene Call. If you don't have access to using this plan then it would be wise to start a food journal small enough to carry along where ever you go.
5. Keep Hydrated- Two thirds of the human body is made up of water. Water helps regulate body temperature, rid the body of toxins, increases metabolism and improves the quality of skin. Adequate in take for women is 9 cups a day. “On the days I do not drink enough water I can feel my body slow down,” Karlene Call.
6. Don't skip Breakfast-Research show that people who eat a healthy breakfast are more likely to maintain healthy weight. “Look for a breakfast that is low in sugar, higher in fiber and protein. I love eating homemade granola, oatmeal or eggs and toast. Eating foods that satisfy the body in the morning sets you up for healthier choices the rest of the day,” Karlene Call.
7. Stay away from empty calories- The following items have no real nutritional value and only add inches to your waistline: Soda and other sweetened drinks, fancy coffee or tea drinks, Condiments (syrup, ketchup, relish and Mayo etc...)
8. Learn How to order when dining out-Avoid fast food at all costs, think to your self, “fast food = fast weight gain,” Karlene Call. “The previous statement does not mean that I never have fast food, this just means that it is a last resort and avoided when ever possible. If you are at a Restaurant you just need to be aware of what your options are and how to choose something that is going to leave you satisfied and not petrified,” Karlene Call. Don't be afraid to ask for your dish to be modified for two sides of vegetables by swapping out. Shoot for a meal that will give you a” lean meat with two sides of vegetables,” Jamie Lee.
9. Eat several times a day- If you eat fewer calories than you burn then you will loose weight. Eat 4-5 times a day. Divide your daily calories into smaller meals or snacks.
10. Surround yourself with support- I find that people who only report to themselves are less likely to succeed. Surround yourself with healthy eaters and exercise goers.
11. Leave the house prepared-Planning and preparing your food ahead of time guarantees three important things: you stick to your health plan; you're less likely to overeat; you control calorie intake. “These are some of my favorite snacks: Luna Protein bars, Quaker mini rice snacks, Carrots, nuts, apples, homemade granola bars, yogurt with granola,” Karlene Call.
12. Make your workouts a priority-Exercise is more about healthy benefits then just a weight loss tool,” Karlene call. Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress, enhances sleep and mood and may even improve immune function.

Healthy Meals...Keep checking for more to come!

Some Meal Ideas for you........Think outside the box




Tubule  over Greens with carrots, tomatoes, Peppers, cucumbers and pecans.  Great side salad with any Mediterranean dish

 Great Cookbook for anyone who wants something Fresh.  Homemade Hummus, Cabbage rolls etc....

Mexican Taco Bar- REMIX

Not your ordinary Taco Bar.

 Two Salsas

1. Quinoa Salsa
Cook Quinoa according to directions.  Fluff and add
Black Beans
Corn
Red pepper
Chopped cilantro
2-3 limes squeezed
1 avocado

2.  Avocado Salsa
Avocado- pitted and chopped
black beans
corn
1/2 cup favorite salsa   -Mine HERDEZ
Chopped cilantro about 1/4 cup
tortilla chips on top- Mine are homemade
squeezed lime juice as well, 1-2


3.  Shredded Chicken
I placed 5 boneless chicken thighs in a crock pot on low for 4 hours in a verde salsa with taco seasoning.  Shredded it up and placed on the side.


Optional- thrown toppings in a burrito, eat as a salad or place all on a plate with soup.

Mexcian Spicy Kale soup on the side or drizzle over toppings to add more flavor

Quinoa Beet Spring Rolls

I took leftover cooked quinoa, beets, pecans, and broccoli slaw into my spring roll.

Precooked Qunioa
1 cup minced Beets
Bag Broccoli Slaw or other coleslaw mix
Coated pecans, half a cup
Mix all together and prepare
Rice Paper prepared- Follow package directions



Other sides included in photo.....Sauteed brussle sprouts in olive oil and butter with Garlic Seasoning Salt  with  a COCONUT LENTIL Indian Flavored Store bought mix

Spring Rolls with Black bean pasta

Check any variety of recipes for Spring rolls and Try one you're family will like.  I used a Store Bought Coconut Curry Thai sauce, non spicy.  Making Spring Rolls can be intimidating but they really are not hard to make.  Go ahead a take the plunge!  Everyone I've encouraged to give it a try now loves to make them for their families. 

Don't be afraid of trying new pastas either.

 Italian Quinoa Pasta

2 small tomatoes or 1 can or homemade stewed tomatoes.
2 small zucchini
1 large  red pepper
2 tbsp Olive oil- place to pan and preheat pan
1/4 cup White cooking Wine
one container mushrooms
1 tbsp basil
Coat frying pan with olive oil and butter, 1-2 tbsp.  Cut all vegetables into chunks and toss into a Pan preheated on Med/High heat.  Stir till vegetables are al dente.  Preferred tenderness.  Can be eaten over Quinoa Pasta, or by it self as a side.

Side Salad
Blue berries, apple, and glazed coated walnuts in a Berry Vinaigrette Dressing

Tyson Brand Meat balls in a KNORR Pesto Pasta sauce   (Used for an optional sauce to put over choice of pasta for children  who may shy away from Italian mix.

Same Main dish just thrown on to different Grains.

Chicken and Beets

 Roast beets after you rinse them off for one hour at 350 degrees in a roasting pan with a lid.  once cooked they need to cool off.  peel off with hand or use a peeler.

KOREAN BBQ

Korean BBQ #1

Two versions of how to eat it here is the first.

What you need  Chicken, Mandrin oranges, rice sticks, greens, peas, Korean BBQ Sauce and Optional Kimchi, optional white/brown rice, couscous, Kasha (see below)

1) Preheat oil, Cut Chicken into chunks or strips and sautee in some olive oil over med/high heat for about 4 minutes, pour in Korean BBQ sauce and continue to stir fry chicken till sauce cooks down and thickens. 

2)  Make a bed of greens and top with favorites

3) Chicken and sauce, peas or stir fried broccoli, mandrin oranges and rice sticks not chow mein noodles.    Kimchi if you like it!

 Korean BBQ #2

1)  Preheat oil and slice some thin beef into strips.  Stir fry and toss in to a pan for about 3/4 minutes.  Add in the BBQ sauce.

2)  Stir fry some veggies of choice

3)  Stir fry seperately some mushrooms in a little olive oil and 1 tbsp butter (optional)

4)  Make a bed of greens and cover with favorites.  Consider adding a grain for fiber, protein, and a clean carbs.

Pictured to the left.  Kasha a wholesome grain to change things up and will leave you satisfied.  Other grains to add instead:  brown rice, couscous, quinoa etc...

Meditteranean Cabbage Rolls

2 tbsp olive oil
1 onion finely chopped
large pinch allspice
1 tsp cumin
large pinch nutmeg
1 head of cabbage-(optional-2 bay leaves)
1lb pork loin
2 tbsp fresh parsely
Optional 2 tbsp fresh mint
1/4 cup dates or raisins
1/3 cup lemon juice or lemon wedges to squeeze on to eat.


I really enjoyed these!  Make a double batch unless you're cooking for two.  Be sure to buy cabbage that has dark green leafy pieces on the outside of the cabbage head.  These are not difficult, I took a few steps out to make it easy and more time friendly.

Step one.

Cook up quinoa with some chicken seasoning according to directions.  I made 2 cups before cooked.  You can always use leftovers for something else.  Bring a large soup pot to boil.  Remove tough outer leaves if you desire and inner core.  

 Once the Cabbage has been added to water and returns to a boil let it cook no longer than 5 minutes.  Keep and eye and check after 3 minutes.  Loosen with tongs and remove outer most leaves when it seems ready and continue to remove from pot unless not tender yet.

once the Cabbage is done and removed you'll need to remove the thickest part of the central vein cutting a V shape, Keep it small but so it will lay flat. 

Step two.  Cut up thin slices of pork loin, about 1 pound.,

Step three. Add chopped onions to pan till tender with olive oil on med. heat.   Mix the three seasonings and toss in with the onions when tender stir and toss in meat, stir fry about 5 min.

Step Four.  Prepare Mixture once quinoa is cooked.

Meat, quinoa, parsely, dates-toss it around, add meat and mix again.

Step 5.  Lay out Cabbage leaf and spoon about 1-2 tsbp of mixture on the middle in a horizontal position, fold in sides and roll upward and lay flat on seam.  Once you have finished if you want them warm rewarm in microwave or warm up in oven.  Squirt lemon on top to eat if so desired.  Try both darker and lighter leaves.  I prefer the lighter for taste and texture.

QUINOA BURGERS- Here is the recipe that inspired me-  

www.eatingwelllivingthin.wordpress.com-----This is where I found the recipe that  inspired me off of pintrest. 2 rounded cups cooked quinoa (see note below for cooking instructions)-   I just used all the Quinoa in the pot with out measuring 1 cup smoked gouda cheese  (or other variety, if you prefer) 1/2 cup low-fat cottage cheese- IF you don't want this no worry add more cheese! 1 medium carrot, and 1 zucchini chopped or grated 3 eggs 3 tablespoons whole wheat flour or white will do 2 green onions, including white parts 1 /2 teaspoon  Truvia! 1/4 teaspoon black pepper  1/2 tsp Burger seasoning  I did not add extra salt because I seasoned my Quinoa with chicken boulion 1/8 teaspoon garlic powder 1 cup plain bread crumbs . To cook quinoa for the above recipe: 1 cup uncooked quinoa 2 cups water 2 tsp chicken boulion seasoning In a medium saucepan bring the 2 cups water to a boil over high heat.  Add quinoa and reduce heat to medium/ low.   Cover and cook for 20 minutes, or until all water is absorbed and the seeds are tender.   Allow to cool for a few minutes.  Keep an eye on the pot for the last 5 minutes to make sure there is still enough moisture in the pot,  turn to a low setting toward the end to prevent burning pending on how hot your stove gets.  I have a gas range. ADD two teaspoons of chicken boulion for a great taste every time you make it! . In a large bowl combine all cooked quinoa, cheese, cottage cheese, carrot, zucchini, eggs, flour, green onions, truvia, pepper, and garlic powder. Choose how to cook them.  Because it was my first time making these I decided to cook it two ways so I could see which way my family preferred.     This was my trial on the Griddle, no oil required! I used a  1/4  measuring cup to scoop onto griddle and then pushed down into form. These took about 4 minutes on each side, keep these thin, they don't shrink like beef.       I think I made these too big and also used too much olive oil.  I guess it was only suppose to be  enough to cover the pan, oops.   They took a lot longer to cook.  I used an ice cream scoop to dollop into pan and then pushed them down into circles. This way was more difficult but if you like the frying taste and texture you might just like it this way. (To help make sure they stay in patty form and don't fall apart,  cook them slowly on med-low so they have time to set up without burning.   Makes them easier to flip, too!)  Heat a frying pan and a couple teaspoons olive oil over medium-low heat.  Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick.  Fry until golden-brown, about 4-8 minutes on each side.    How I ate mine.  Hummus, broccoli slaw, tomatoes, avocado on homemade wheat bread from the griddle.    Makes approx. 10 burgers. Per burger:  Calories 172; Protein 8 g; Fat 7 g; NET Carbs 18 g; (Fiber 2 g); Sugar 0 g; Sodium 200 mg These  are an estimate pending cheese you choose and added bread crumbs. MORE TIPS: Kid Friendly- I added cheddar cheese on the top of my children's burgers and let it melt after taking them off the griddle. Each of my children are different so I prepare there plates different 4 year old son- Burger on the bun with added cheddar cheese, a little light ranch on the bun and that is it. 7 year old daughter- Burger on the bun and eats its with lettuce, cheese, tomato, light ranch, avocado. 1 1/2 yr old son- Burger on the bun with added cheddar, light ranch, I press in down to thin it out as much as possible. I think when it comes to kids, you have to offer them what you make and what you eat.  Read them Green eggs and ham.   Let them know they might be missing out if they don't try it.  Sometimes you might have to add a little cheese, or dip, or other favorites if it helps a child enjoy or taste something new to them.  Let them help in the kitchen, my kids like helping I think they appreciate food more that they help prepare.   Things to try next time-  I would try adding black beans in the mix, do Mexican cheese and taco or other Mexican seasoning. Eat them in a wheat or spinach wrap, pita bread etc....... Make it for breakfast - make it the same but throw a cooked egg and cheese on in between a wheat thin round bread,  or wheat English muffin and you have a healthy protein and vegetable breakfast!

Spaghetti Squash Spaghetti and more vegetables!

Stir fry a desired amount of vegetables in olive oil, about 1-2 tbsp pending on how much you have in the pan.
season with some Garlic salt or seasoning salt to taste.

Cook spaghetti Squash in  the oven.  Prep it by cutting it open, spooning out seeds and lay open face part on the pan with about an inch of water.  350 degrees for no more than 1 hour.

Top your serving of Spaghetti squash  (about a 1/4 to 1/3 ) with Spaghetti sauce or with out.

Top it off with your stir fry Vegetables!  If you're choosing no spaghetti Sauce then you may want more seasoning, olive oil or a little bit of butter or just keep it like it is.

Quinoa Black bean Lettuce Wrap

So easy and Yummy.  Good for lunch or Dinner.  Just take some Quinoa already cooked with some chicken seasoning and put it on a lettuce leaf, add Avocado, Black beans, Coleslaw and a squirt of lime.  WRAP AND EAT!

Quinoa Black Bean and Hummus Spinach Wrap!

Take your Quinoa and add some black beans, hummus and broccoli slaw with some cabbage and put it in a spinach wrap.  So good and so easy! 

Orange Beef-Style Tofu Stir-Fry

1) Make sure to stir fry till it has a nice golden crisp tint to it.

I tried to eat this recipe different this time.

I did rice noodles with Mandarin oranges and lettuce all with the stir fry! So good!

SUBMITTED BY: JACKSKELLINGTON PHOTO BY: pineappleblonde

“When I get a craving for orange beef, I make up this tofu stir-fry! Pieces of firm tofu in a mildly spicy orange sauce. Serve over rice noodles, and use any vegetables you like!”

INGREDIENTS

• ¼ cup vegetable oil for frying
• ¼ cup cornstarch
• 1 (16 ounce) package firm tofu, drained and cut into strips
• 2 tablespoons soy sauce
• ½ cup orange juice
• ¼ cup warm water
• 1 tablespoon sugar
• 1 teaspoon chili paste
• 1 teaspoon cornstarch
• 1 tablespoon vegetable oil
• 2 carrots, sliced

DIRECTIONS

1. Heat ¼ cup oil in a wok over medium-high heat. Place the ¼ cup cornstarch in a dish; press tofu slices in the cornstarch to coat on all sides. Stir-fry in the wok 5 minutes, or until golden brown on all sides. Drain tofu on paper towels. Allow wok to cool, and wipe clean.
2. In a bowl, mix the soy sauce, orange juice, water, sugar, chili paste, and cornstarch until smooth.
3. Heat the remaining 1 tablespoon oil in the wok, and stir-fry the carrots until tender. Form a well in the center of the carrots, and pour in the sauce. Bring sauce to a boil. Mix tofu into the wok, and continue cooking until coated with the sauce.

Green Curry Chicken

Recipe courtesy Tyler Florence

Green Curry Chicken

Ingredients

• 2 tablespoons vegetable oil
• 1 medium onion, cut in 8 wedges
• 1 green bell pepper, cut in 8 wedges
• 1 stalk lemongrass, white bulb only
• 1 tablespoon coarsely chopped fresh ginger
• 3 tablespoons Thai green curry paste, recipe follows
• 2 kaffir lime leaves
• 3 cups unsweetened coconut milk, 2 (13.5 ounce) cans
• ¾ cup chicken broth
• 1 ½ pounds skinless, boneless chicken breasts, cut in 1-inch strips
• Sea salt
• 1 lime, juiced
• Fresh Thai basil leaves
• Fresh cilantro leaves
• Lime wedges, for garnish

Directions

Place a large, deep skillet over medium heat and coat with the oil. Saute the onion and green peppers for 3 minutes to soften. Split the piece of lemongrass down the middle and whack it with the flat side of a knife to open the flavor. Add the lemongrass, ginger, curry paste and lime leaves to the skillet and stir for 2 minutes. Pour in the coconut milk and chicken broth. Lay the chicken pieces in the mixture to poach; add a pinch of salt. Stir together and simmer over low heat for 10 to 15 minutes. Squeeze in the lime juice and shower with basil and cilantro; serve in dinner bowls with lime wedges.

Easy Taco Soup

This bowl was made for the kiddos

This was mine, no cheese or sour cream and it is just as yummy. You can even skip the chips if you feel the need to do so.

Taco Soup

Ground Turkey

Can or fresh diced tomatoes

black beans canned or fresh

corn-optional

kidney beans

tomato sauce

taco seasoning packet or south western seasoning (chili powder, cumin, cayenne all to taste)

onion

green chilies

limes to squeeze to taste

avocado

1. Brown the Turkey with onion

2. Add in all other ingredients

3. Serve with Lime, avocado, cilantro on top!

Quinoa Pilaf

Quinoa Pilaf

Quinoa is a much healthier alternative compared to Rice or Potatoes.

Sautee any of your favorite vegetables. I did zucchini, carrots, green peppers, green onions, garlic and chicken broth for seasoning.

Tilapia Fish-Olive oil with Old Bay Seasoning

Thai Chicken- Trader Joe's Sauce with Pav Bahji Over greens

with Chicken done on the Gorge Forman

Orange Stir Fry

Orange Tofu Stir fry Lettuce Wraps

Sun dried tomato sauce with Parmesan 4-chicken.  P.C. inspired by pampered chef

Make sure chicken is all thawed.  If you have big chicken breast slice them length wise to make two chicken breast instead of one.  

Baked chicken Parmesan

4-6 chicken breasts, split them into two to thin them

1 cup seasoned dry bread crumbs

1/3 cup Parmesan cheese or Italian blend shredded

2-3 lg eggs, beaten

2 tsp evoo-olive oil

½ cup mozzarella cheese, shredded

Serve over pasta

1 jar  of spaghetti sauce, marinara sauce, sun dried tomato sauce

Preheat oven to 375.  Lightly grease an 8inch square pan or other baking dish

Combine bread crumbs with parmesan cheese in shallow dish.  Dip chicken pieces in egg and then into bread crumb mixture.  Arrange in baking dish and drizzle evoo over chicken.  Bake 25-30 min.  Add Mozzarella on top and bake additional 2 min. or until cheese is melted.  Prepare pasta according to directions and sauce.  

Chicken with Sun Dried Tomato-Basil Sauce

For the Sauce go to    http://www.gabbiskitchen.com/chicken-with-sun-dried-tomato-basil-sauce.html  

Use any kind of your favorite fish! Sprinkle with olive oil and old bay seasoning

Choose some healthy sides to eat with it.