Zucchini Relish (Refined Sugar Free)

I found another recipe for all the zucchini that great this year.  We love zucchini relish and this recipe still tastes sweet without the refined sugar.  This recipe does take some soaking time time in salt so do plan ahead.

Ingredients

• 7-8 cups shredded zucchini
• 2 diced onions
• 2 diced red or sweet bell peppers
• 2 tablespoons sea salt
• 1 1/2 cup apple cider vinegar
• 20 drops stevia
• 1/4 cup honey (if you prefer it sweet)
• 1 teaspoon dry mustard
• 1/2 teaspoon ground pepper
• 1 teaspoon celery seeds
• 1/2 teaspoon turmeric
• 1/2 tablespoon psyllium husk

Directions

1. In a large bowl combine zucchini, onions, peppers and sea salt.  Cover and let sit overnight (7-10 hours) so that salt can work out the additional water.  I often let it sit for about 5 hours and then about a strainer for another 2-3 hours.
2. Rinse vegetables and add to a large cooking pot.
3. Add all remaining ingredients.  Cook on medium heat, stirring in between for 45 minutes or until relish is as desired consistency.
4. Process in a canning bath for 15-20 minutes.

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PLAN FOR SUCCESS

Having a plan is so important in our success in life and health.  I think this quote says it well: “A goal without a plan is just a wish.”  When something is planned out and written down, not only is the motivation kicked up, but also the personal challenge to reach that goal increased.  Besides, it is a written plan right in front of our face, and not something that we are only thinking about and may put into place someday.  See the difference?  If we are good stewards of our money for example, we are budgeting for expenses with our income and successfully paying our mortgages, rents, and overall bills.  Without that budget plan in place, I am sure we can all agree a huge financial mess would be the result of our irresponsibility.  Planning takes responsibility and a commitment to do what is best for our life and health.  Failing to plan sets us up for failure. 

Let’s get back to the plan and what it takes to put a health related goal into place.  I highly recommend an accountability journal to plan out strategies for exercise scheduling and also a healthy food tracking area to record food intake daily.  I also like to keep track of water intake, sleep and my overall mental game.  Tracking your weight on a scale one time per week is also motivational to see your progress and to ensure that the plan is working.  When the plan fails to function, it is never the goal that changes, but the plan or program.  Finding what works for each of us is a trial, error and fine tuning of our plan until we see the results of our investments. Just as it is exciting to pay down debt with a responsible budget plan, it is equally or even more exciting to reduce our waist lines through our commitment to the plan of adopting a healthy lifestyle. 

Everybody understands the need and importance of money to support our lives and my goal is to convey that our health banks are even more important. Imagine not balancing our checkbooks and leaving out transactions each day to the point of not knowing the balance.  Accounts would be overdrawn, additional fees paid, collectors knocking at the door, and stress increased tenfold.  That same analogy can be applied to our daily exercise and food intake.  If we do not balance our food intake, write down what is consumed, or never record our exercise expenditure, we are setting ourselves up for weight gain, increased risk of disease and illness, increased stress, and eventually doctors knocking at the door. Looking at how important a plan is for success in these terms should motivate all of us to implement them today. 

Living a healthy life is not a guessing game or a wish and we are only kidding ourselves when we run around without a plan.  Success comes when daily habits of eating healthy and moving our bodies are made a planned priority. Do we sweep our money responsibilities under the rug?  Well, I suppose some may but the outcome is always an unhealthy consequence in doing so.  How much more important is our health and that so many people do just that, sweep it under the rug.  Let’s turn the goals of obtaining a fit body into more than just a wish by starting today with a plan for adopting a healthy lifestyle. 

Thanks for stopping by my Blog. Remember to subscribe and never miss a free update. 

Be well and Stay Healthy 

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One Week of Group Exercise Classes - RECAP

Last week, I challenged myself to five days in a row of group exercise classes.  I was feeling like I needed to push myself more with my workouts and thought that the group atmosphere would be a good motivator to keep me determined and giving my all to my workouts.  I was right.  These classes are no joke!  I ended up making it through four classes and took Friday off.  Last week was one of the busiest weeks of school so far with lots on the calendar, which meant for many early mornings and late nights.  I knew that I physically could not do one more class on Friday and was disappointed that I didn't complete all 5 classes.  But, now I know for the future that it's best to do three or four classes, take a day off, then do three or four classes again.  That's what I'm planning this week.  

Below is a detailed recap of each day and a review of the classes I took.  

MONDAY - YOGA

Mondays are always hard, and, as I lay sleeping in my warm, cozy bed, still super tired from a long weekend, and being up late working on Monday's posts, my alarm was nagging me to wake up.  I'd already hit snooze too many times and it was almost 7am (the alarm was set for 6).  For a second I thought, "What if I don't go today?  Who will know?" Well, I will know, and I don't want to let myself or you down.  So I got my tired ass up.  My son is usually awake before me, but Mondays are hard on him too.  "I'm still sleeping.  Leave me alone!" He growled at me, which is totally not like him.  I grabbed his school clothes, went downstairs and started making our protein pancake, pulling already-assembled school snack and lunch from the fridge and into the backpack.  My groggy son made his way downstairs, ate his pancake, I had to help get him dressed for school and we're out the door at 7:40.  I hope he naps at school today, I think.  

Hurrying to the gym, I'm stressed because I don't want to be late for my first class and I'm actually nervous because I've never done this class or yoga before.  I realize I have that high-school feeling of "what if everyone already knows each other and what to do and I'm left out?"  Also, I don't really know where the class is taught, so that's stressing me out a little.  But, I get there in plenty of time and there are already about 20 women standing outside the room waiting.  "Are you waiting for the yoga class?" I ask the woman closest to me.  "Yes, if you don't get here early, you won't get a spot."  

And they're all in flip-flops or bare feet.  I'm in athletic shoes.  oops.  Once the door opens and we enter the room, I see a mat already set up on the floor, so I go sit on it and take my shoes and socks off.  "I was saving that spot for my friend" a woman says.  oops, again.  So, I go get my own mat, two blocks and a towel and there's barely any spot to lay the mat out.  It's a huge room and it's full of people.  After I got situated, I counted at least 75 people there for the class (mostly women, but a few men).  

The instructor starts the class with a quote from Einstein- something about insanity and he talks about that for awhile.  He is a good instructor, even though I don't do yoga, I can tell.  (and also judging by how popular his class is).  His voice is calm and even and he instructs you very specifically on how to do the poses.  He's actually really eloquent in describing what your body should be doing.  A few times, he nonchalantly adjusted how I was holding a pose and did so for other people in the class too.  

Breathing is important in yoga- in and out through your nose and it should make sound.  Holding the poses was challenging, but I think I did okay.  My favorite part of yoga was the end- the two minutes of lying quietly on my back while soothing music played in the background was heavenly.  I realize I never just sit quietly at home.  I'm always go, go, go.  Even if I'm sitting on the couch, it's either while watching t.v., playing on my iPad, or reading.  So, just laying still quietly was awesome.

The instructor ended the class with a Dalhi Lama quote about giving your full attention to the task you are doing.  Great way to start a Monday.

Monday night, after dinner, we had a PTO officer meeting to prepare for the big school PTO meeting that Thursday.  The meeting lasted until 10:30 p.m., so it was a late night.

TUESDAY - CORE MOTION
I woke up on Tuesday morning really sore.  I didn't think I'd pushed myself that hard with yoga the day before, but my muscles thought differently.  I had an early text from my friend saying she was keeping her daughter home sick, so our running was canceled.  Wanting to continue the group exercise, I checked the schedule and found "Core Motion: a non-stop cardio workout using a medicine ball that emphasizes functional movement, fat-burning, and core strength."  This class was so hard, but also ended up being my favorite.  You could use a 2 or 4 pound medicine ball (the size of a basketball).  I chose the 4lb ball and was dying after 45 minutes of the hour-long class.  There's a lot of movements where you are pushing the ball above your head and you hold it the whole time.  This class reminded me most of the workouts I did with my trainer when I was training for my contest.  It incorporated the strength and cardio elements at the same time.  45 minutes in, I was looking for the door, but I stuck with it.  I was a sweaty mess at the end.

WEDNESDAY - CUTTING EDGE (strength) 
By Wednesday, I realized I was seeing some of the same people as in the first two classes.  I guess they do these classes pretty frequently.  This class was similar to Core Motion, except you use sets of free weights.  The step bench was mostly for when we lay on it to do chest exercises- like flys with the weights.  We did a lot of cardio too, like burps (yuck!) and abwork with planks and crunches.  Again, the class was super challenging.   The round discs are for lunges and my legs were on fire!!!

As the class started, the instructor asked if anyone was new to the class - I'm not sure if I was the only new one, but I was the only person who actually raised her hand.  The instructor was nice enough to come over to me a couple of times and make sure I was doing okay.  And, at the end, she came over again and asked what I thought.  I told her how hard the class was, and it made me feel out of shape- but I liked it."  She said, "I was keeping an eye on you and you did great!"

Doing three days in a row of hard exercise had me feeling really good.  It's easier to eat healthier when you are working hard too.

Wednesday after school, my son had swimming lessons, then I came home and made dinner for my husband and had plans to have dinner with my girlfriends at one's house with our friend visiting from out of town.  After leaving my girlfriends house, I made a late-night trip to Target for last-minute PTO items.  I think I made it to bed around midnight.

THURSDAY - CYCLE TECH 
By Thursday morning, I was so tired.  We had a classmate come over at 6:15am that we were bringing to school, so it was an extra early morning.  I drank a cup of coffee to get me going (I usually wait until after my workout because I sometimes get too jittery/hungry if I drink it before).  My husband agreed to do the cycling class with me since he didn't have any appointments that morning and we knew the instructor.  Thank God this class was only 45 minutes.  I really felt like my legs might not make it through this class, but once you get going and the music was so good, I'm proud to say I gave it my all.  It was 45 minutes, but that was all cycling.  We were told to "make sure to stretch" when the class ended.

The instructor for a spin class makes all the difference, along with the music they play.  This class rocked, and I remembered that the instructor is a Christian, because he threw in a Hillsong song. :) He was so good, encouraging us the whole time, saying, "leave the anger behind, the stress behind"  "own the moment, this is your exercise, don't sit on your butt. . . "  And he kept changing the lights for different moods.  He was good about telling us what RPM we should be at too.  I'd never done a class where they had that kind of monitor on the bike before.  My husband snapped this pic before class started- and it filled up (about 40 people?).

After class, I had to hurry and get to the school to do some work, then rush to my hair appointment, and back to the school with wet hair to finish up.  I got home around 4pm, then had to be back at the school at 6pm for our 6:30 meeting.  I ended up getting home around 8:30pm, got in bed with my son so I could hear all about his first day of karate and then stayed up late working on my Weekend Steals & Deals post for Honey We're Home.  I went to bed with it unfinished, and decided to skip Friday's workout so I could finish my post and because my body was so physically exhausted and sore. 

FRIDAY
Nada.  Definitely needed this rest day. I felt bad to disappoint y'all!  I had said that I was going to do five workouts and only did four, but I figured it's better to be honest and give you the truth than to push myself past what I know is good for me.  At lunch with some friends on Friday, my girlfriend gave me some "thank you" cookies and that was the first sweets I indulged in all week!  And I kept my water consumption up too.

WHAT I LEARNED:  These group classes are an awesome workout!  They are not the aerobics classes of the 80s, but instead, are intense cardio/weight training exercises. The workouts are similar to what I did with my trainer (the Core Motion and Cutting Edge) and the group class helps keep you going when you feel like quitting.  The other thing I liked about having an instructor was I didn't have to think about what exercise to do next.  They are there telling you what to do and the transitions from one exercise to the next happen quickly.  I really wanted to leave without doing the whole hour on Tuesdays and Wednesdays classes, but being in the group made me stick with it.  I felt slimmer and stronger after just four classes.  I know that if you stick to intense group classes like these, you will get in shape!

Also, I did feel intimidated at first because these were my first classes and I didn't know what I was doing or know anyone in the classes.  That's okay.  I overheard other people saying they hadn't done the classes before either.  Sure, having a friend go with you might make you feel more comfortable, but it's still YOUR workout.  Make it yours!

I still want to do the Friday class I missed "Muscles" and plan to do that one this week.  Also, tomorrow, my husband and I are doing "Cardio Kickbox".  I'm scared of this one because the class description is, "Moderate/fast paced. High energy workout of kickboxing drills and combinations incorporating heavy bags."  Um, never done anything like this before, but I bet it's a great workout!  It's okay to be scared, but I don't want to let fear paralyze me.  Be courageous and strong.  Conquer your fears.  You will be rewarded.

I'm so glad I gave these classes a chance.  I definitely felt a change in my body after just four classes (along with healthy eating)!

Are you convinced to try a group class now?

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One Week of Group Classes - THE PLAN

Hi friends!  I'm trying something new this week to shake up the semi-funk I've been in lately with my workouts.  I only worked out once last week because I felt too busy with all the commitments going on.  Some weeks are like that, but they leave me feeling icky.  And, as y'all know, when we workout, our eating is typically better.  We don't workout so hard during the week, just to "blow it." So, this week, I'm doing a week (Monday - Friday) of group workouts.  I feel like I need the boost of energy and support you get when working out in a group.  There's a commitment because it starts and stops at a specific time and you do get a great workout.  Once the class gets started, it's rare that someone leaves without completing that class. 

I printed out the schedule and class descriptions of group exercise classes at my gym and found they typically have three options for the time of day I like to go (in the morning right after dropping my son off at school).  This works perfect for me, I just get up, get dressed/eat my protein pancake/get my son fed and ready for school and we're off.  No hair, makeup, or coffee (I prefer to linger with that after I get home and showered).  When I get home, I know my day is off to a great start because I got my workout out of the way! 

I chose a variety of classes so that I can experience different types of exercise and instructors.  If I really like one, I'll consider committing to that class for a longer period.  On Tuesdays, I'm sticking to our school running club, which is just a few women that run the 3-mile track at our local park right after drop off.  

Here's my schedule of GROUP CLASSES for this week with the class description below:

Monday- Yoga Body (8:30 - 9:30) YOGA
A well-rounded hatha yoga practice that will lightly warm you up and stretch you out while beginning to train your body for more advanced work.  Most appropriate for those who have prior yoga experience and are physically fit.  

I've never tried yoga (well, once, over ten years ago), so we'll see about this.  There was no other "beginner" yoga class offered at my timeframe.  I've have a couple of very close girlfriends who rave about yoga, and I'm eager to try it for the mind/body connection.  Any advice for this first-timer? 

Tuesday- Running Club (8:15 - 9:00) CARDIO
Run/walk intervals for 3 miles outside. 

We've increased our stamina lately, so we're running more, walking less. This is great because we are done quickly and I can get on with the rest of my day sooner. 

Wednesday- Cutting EDGE (8:30 - 9:30) STRENGTH
A more refined format including traditional weigh training combined with timed cardio intervals consisting of basic, athletic movements specifically designed to enhance the strength portion of the workout experience.

I definitely want to keep my strength up and my muscles toned, so I'm excited about this class.  I bet it will be hard- timed cardio intervals always are, especially if you push yourself. 

Thursday- Cycle Tech (8:30 - 9:15) CYCLE
An indoor cycling class designed to prepare you for race day; some of the techniques, specific ride profiles and drills are those used by competitive cyclists. 

I've met the instructor who teaches this class and I think he's a pretty hard-core cyclist.  I'm interested to see how his teaching technique is.  I hope the music is good!

Friday- Muscles (8:30 - 9:30) STRENGTH
A muscle conditioning class for all levels, using various resistance equipment to build strength resulting in a total body weight workout. 

My friends say the instructor who teaches this class is the best, and I can't wait to see for myself!

Hitting "publish" on this post and sharing this goal with you will keep me accountable to completing all these classes.   As far as my diet goes, my goal is simple- don't eat any sweets (ice cream, cookies, brownies, etc.) and drink lots of water- 55 ounces a day (about half my body weight in ounces).  

I will report back and let you know the classes went and whether I plan to stick with it.  

Will you commit to a joining a group class with me this week?

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Roasted Veggies with Bacon and Garlic

I hesitated about posting this recipe here, I mean, it's got bacon it in, which I know isn't the healthiest option.  But, in my flavor-loving defense, I used center-cut bacon and each serving calls for just one strip of bacon- unless you eat the whole pan in one sitting.  Which you might want to do.  After our initial serving at dinner on Monday, my husband actually brought the pan to the table and we finished it off straight from that bad boy!  It's that good.  

INGREDIENTS

(serves 4)

brussel sprouts (about half a pound)

cauliflower (half a head)

small potatoes (6)

garlic (3 cloves)

center-cut bacon (4 slices)

olive oil (1 tblsp)

salt and pepper (to taste- I give it one small sprinkling, probably l/2 tsp)

DIRECTIONS

Preheat oven to 400 degrees.  The veggies cook for 30 minutes, turning once halfway through.  You cook the bacon and garlic on the stove under low-medium heat.  Then, combine.  Details below. 

Wash and pat dry your produce.  

Then chop the veggies into small, similar-sized pieces.  I halve the brussel sprouts, cut the potatoes into 6 pieces, and the cauliflower into about 1 1/2 inch chunks. 

Place the food onto a baking sheet, drizzle with olive oil and sprinkle on salt and pepper.  

Cook for about 15 minutes, then take it out and flip the veggies.  Cook for another 15 minutes.  The veggies are done when they are fork tender.  Don't overcook or they will burn or get soggy. 

When the veggies are almost done cooking, dice 4 slices of bacon into small pieces and mince the garlic.  Over low to medium heat, cook the bacon and, when the bacon is almost done, add in the garlic.  Garlic burns easily, so you don't need to cook it for more than a minute or two.  

Using a slotted spoon, put the bacon and garlic mixture onto a paper towel to drain the excess oil.  

When the veggies are done, remove the baking sheet from the oven and mix in the bacon and garlic.  Now it's ready to eat! 

Oh yeah, this is good!  I'm already planning on making this side dish for Thanksgiving!  I know my family will love it!

The roasted vegetables on their own are very good- so leave the bacon off if you want to save calories and fat.

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Nacho "Cheese" Zucchini Noodles (Dairy, Gluten and Grain Free)

We have an abundant amount of zucchini in the garden so we have been eating it in various ways.  This is definitely a delicious recipe uses my Nacho "Cheese" Sauce which eats like a meal.

Ingredients for Sauce (serves 3-4)

3/4 cup raw cashews

1/3 cup nutritional yeast

1/3 cup water (or more for a sauce)

2 teaspoon chili powder

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

Directions

1. Place all ingredients into a blender and puree until smooth.
2. Add more water if needed depending on desired consistency and use.

Prepare Zucchini (uses 1 medium/large size zucchini)

1. Slice zucchini into very thin strips.  I used a mandolin but I am sure you could use a knife to make very thin circles or strips.
2. Place Zucchini into a frying pan with a bit of oil.   At a low heat, add sauce and cook until zucchini is at desired consistency.  
3. Serve.

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Chocolate Nut Butter Banana Muffins (Dairy, Gluten and Refined Sugar Free)

We seem to be eating less bananas which means my freezer collection has been growing.  I wanted to make a heartier muffin with some additional protein.  This recipe turned out really well and was enjoyed by our family as well as our friends.  I hope you enjoy as well.  To make this school friendly make sure you use a nut free milk as well as sunflower seed butter.

Ingredients

• 1/3 cup non dairy milk
• 1 teaspoon apple cider vinegar
• 3 mashed very ripe bananas
• 1/3 cup grapeseed oil
• 1/3 cup peanut, almond, cashew, hazelnut or sunflower seed 
• 2 eggs
• 1 teaspoon gluten free vanilla 
• 1/2 cup palm sugar
• 1/3 cup chickpea flour
• 1/3 cup buckwheat flour
• 1/3 cup cocoa powder
• 1/3 cup sorghum flour
• 1/3 cup tapioca starch
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 tablespoon psyllium husk
• 1/2 teaspoon sea salt
• 1/4 cup dark chocolate chips (optional)

Directions

1. Preheat oven to 350 F and prepare muffin tray.
2. In a small bowl combine milk and apple cider vinegar
3. In a medium size bow blend bananas, oil, nut butter, eggs and vanilla.
4. Combine all remaining dry ingredients into a large mixing bowl.
5. Add milk, vinegar and banana mixture to the flour mixture.  Stir just until combined.
6. Pour into muffin cups and bake 20-25 minutes or until inserted toothpick comes out clean.
7. Store in airtight container.

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Workouts

So, I've been working out again (on my own- no trainer), but I learned so much while working out with him and have continued to do the type of workouts we did.  Our workouts consisted of "active rests" which sounds like a contradiction, because you really aren't "resting" at all between exercises, unless it's just to catch your breath.  So, if I'm doing squats, in between sets, I might do 30 jumping jacks, jump squats, lunges, push-ups, etc.  Or, I just move quickly between exercises.  

I tracked my workouts on my iPhone in the Notes app so I could share them with you.  I didn't always write down the "rest" exercise I did, or I was just going from one exercise to the next with little rest. You can add in anything that keeps your heart rate up- a lap around the gym, step-ups, jumping jacks, burpees, etc.

CARDIO

I start my workout with 30 minutes of medium-hard cardio (typically the treadmill at intervals of  incline at 15-18 and speed 2.5-3.0) or the stair master (set at intervals of 60-80).  (Once a week, I'm running with a group of moms around our local park, 3 miles, and I don't do weights that day.) 

Then, I do as much weight workout as I can fit into 30-45 minutes, depending on my schedule.  Below is what my workouts looked like last week. I'm doing glute kickbacks several times a week to work on building my booty. 

LEGS

Squats- 65 lb x 15 reps (4 sets)

Walking lunges- 15 lb kettleballs each x 50 steps (each leg counts as one step) (2 sets)

     Push-ups- 15 (2 sets) 

Hip Adduction- 50 lbs x 20 reps (4 sets)

Hip Abduction- 50 lbs x 20 reps (4 sets)

     Go back and forth from adduction to abduction machine 

Seated leg curls- 45 lbs x 15 reps (4 sets)

Glute kickback- 70 lbs x 20 reps (3 sets) 

*1:15 minutes w/ cardio

SHOULDERS 

Shoulder press- 10 lb each x 20 reps (4 sets)

Lateral raise- 7.5 lb each x 10 reps (4 sets)

Punches- 7.5 lb each x 10 (4 sets) *my favorite

Rear delt fly- 30 lb total x 12 (3 sets)

Glute kickback- 70 lbs x 15 reps (3 sets) 

*1:15 minutes w/ cardio

ARMS

Curls- 10 lb each x 15 (4 sets)

Punches- 7.5 lb each x 15 (4 sets)

Dips (on floor bench)- body weight x 15 (4 sets)

21s- 20 lb barbell x (3 sets)

Dips (on machine)- 52 lb assist x 15 (4 sets)

Curtsies - 15 each leg 

*1:05 minutes w/ cardio

BACK

Pull-ups- 60 lb (assist) x 12 (4 sets)

Seated rows- 45 lb x 15 (3 sets)

Lat pulldown- 50 lb x 15 (4)

Glute kickback- 70 lbs x 15 reps (3 sets) 

*1:10 minutes w/ 36 min cardio (I went over)

via

It feels great to get back to working out!  There's a mom at my son's school who's become a good friend of mine and we encourage each other everyday with our workouts and eating.  We text each other after our workouts and it really helps to have that person to help keep you accountable.  Do you agree? 

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Shredded Kale Salad with Maple Balsamic Dressing (Dairy, Gluten and MSG Free)

This is my go to kale salad.  We make this many times a week and it is enjoyed by all.  I usually keep it simple with just cucumbers, avocado and sugar free cranberries.  I have had many recipe requests for this salad recipe and have since realized I hadn't posted it yet.  So here it is:

Ingredients for salad

• kale
• lemon juice -1 tablespoon for 4 cups kale (optional)
• diced vegetables of choice (cucumber, peppers, tomatoes)
• avocado
• cranberries
• sunflower seeds

Maple Dressing Ingredients

• 1 part olive oil
• 1 part pure maple syrup (or less if you don't want it too sweet)
• 3 parts balsamic vinegar
• pinch of sea salt

For example (1 tablespoon oil, 1 tablespoon maple syrup, 3 tablespoons vinegar)

Directions

1. Bunch the kale on the cutting board and take a sharp knife and cut into shreds.
2. Pour lemon juice over kale and mix together with your hands.  This breaks down the kale a bit.  It doesn't need to be done but I like a softer kale.
3. Add the rest of the salad ingredients.
4. Mix up the salad dressing and pour on before serving.

My oldest loves this salad so much she frequently requests it for lunch.  

It takes very well when layered in a mason jar with the dressing poured first on the bottom.

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My Meals Calculated by My Fitness Pal

It's been 7 weeks since my bikini competition where I competed at 100 pounds and now I weigh 108!  Yes, that's over a pound a week! Yikes! I can tell that my body composition is still better than it was when I started training (more muscle and less fat), and I didn't plan to stay at 100 pounds, but I'd like to be at 104.  So, I find myself with 4 pounds to lose.  

I'm sure I put on weight because: 1) I was eating two pints of Haagen Dazs Gelato (Sea Salt Caramel) a week for about 5 weeks, and 2) I stopped training as intensely as I was (just running around the neighborhood for 30 minutes) and then took some time off working out at the end of the summer to just be with my son.  I don't regret it, but I know it's time to get back to work!  My son started school mid-August and I'm back to my routine of working out as soon as I drop him off at school.  I feel 100x better already.  It's amazing how quickly your body can change - for the better or worse. 

I've been tracking my workouts on my iPhone and plan to share them in detail with you this week, but for now, I'll just say that I start with 30 minutes of medium-hard cardio, then do 30-45 minutes of weight training with active rests (which keep my heart rate up) the whole time.  

When I was preparing for my bikini contest, my trainer gave me a meal plan to follow for  12 weeks.  I never counted calories or macros, but generally had an idea of what it was.  Last night, I finally plugged the five meals into My Fitness Pal and got the calculations below.  I think My Fitness Pal only allow for 4 meals a day, that's why I had to combines Meals 2 & 3.

So, for those of you who were interested in the breakdown, there it is.   I was surprised at how many calories I was eating, I thought it was been less, although I knew I was eating a lot of food- I was never hungry.  But, you need to eat consistently (about every 3 hours) and get enough protein at each meal to build and sustain muscle.   

Since I know I have weight to lose now, I need to be more strict with my food.  My weakness is dessert.  But, when I'm working out HARD, I'm much less likely to eat what isn't good for me.  I always think, "I didn't just work that hard to blow it by having a piece of cake."  

I like My Fitness Pal because it allows me to see how everything I put in my mouth mouth adds up and it makes me reconsider my gelato!  Of course, I will still eat it, just not as often! 

I hope this chart helps! Let me know! :) Do you use My Fitness Pal? 

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Nacho "Cheese" Kale Chips (Dairy, Gluten and MSG Free)

I could go on and on about the benefits of kale.  It really is a super food, one of the best vegetables out there.  This dark green leafy vegetable is high in fibre, vitamin A and calcium.   It has one of the highest antioxidant levels, making it an excellent fighter against cancer.  Kale also works as a detoxifier, helping the body eliminate what it doesn't need.   
Used my Nacho "Cheese" Sauce/Dip to make these kale chips. I could not stop eating them, they did not last long.  They can be made in a dehydrator, keeping them raw or you could bake them in your oven.

Ingredients

3/4 cup raw cashews

1/3 cup nutritional yeast

1/3 cup water

2 teaspoon chili powder

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon sea salt

5-6 cups kale chopped in bite size pieces

Directions

1. If using oven, preheat to 200 F.
2. In a blender add all ingrients except the kale.  Puree until smooth.
3. Place kale in bowl and pour sauce over.
4. Using hands mx teh kale and sauce until kale is fully coated.
5. Place on baking sheet or deydrator trays.
6. Bake 20 minutes then flip for 20 minutes if using oven.  For the dehydrator turn to 115F for 6-8 hours or until completely dry.
7. Store in an airtight container.

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MOVE IT for 30 MINUTES

Exercise does not have to be extreme to be effective.  When it comes to our health and fitness, it is not a competition, but a lifetime maintenance body program.  There may be those who have certain goals and need to perform above the maintenance requirement, but in general creating a healthy ROCKIN body can be accomplished by moving it for 30 minutes at least five days per week.  Most of us want to feel and look good in and out of clothes with a simple exercise routine that does not require leaping over tall buildings in single bounds and lifting hundreds of pounds of weight.  I am not knocking those doing the leaping, heavy lifting, or extreme sports with this Blog, but addressing the norm demographic of everyday people who just want to get healthy and look healthy.

Studies have shown that 150 minutes of moderate aerobic activity such as brisk walking is sufficient to maintain a healthy body, and spread over time throughout the week.  It would be reduced to 75 hours per week if the exercise is vigorous like running or attending an aerobics class.  Also recommended is weight resistance training two days per week, and although the guidelines are not quite as thorough with duration on this one, I personally keep my weight training sessions to no more than 45 minutes including my warm up and stretch time.  What that means is if you move that body for 30 minutes five days per week while maintaining a healthy nutrition program, you will see results or maintain an already in shape physique.  Everyone has 30 minutes to give to their health regardless of any excuse thrown down on the table.  If health and fitness is a priority, the exercise will be a priority and that is the simple truth of it. 

The best part about getting our sweat on for 30 minutes is making it our own.  When we create physical activities that are enjoyable, that is what builds a lifestyle of physical activity.  If the outdoors suits your fancy, lace up the tennis shoes or hiking boots and find some fun trails, and if using cardio equipment while watching a show or listening to music floats your boat, that works just as well.  The heart muscle only understands the demands of exercise being placed on it, not what you are specifically doing if that is a question you are pondering.  Sweat is sweat, a mile is a mile, and 30 minutes is 30 minutes and what you do to increase the heart rate at a moderate level for that amount of time is up to you.  The point is to just MOVE IT!

It really comes down to getting back to the basics of exercise and keeping it simply fun, and a part of our everyday life.  The latest trend of extreme this or that, no pain means no gain, or work until you bleed program will never become the maintenance body program that will carry us from where we are now into our elder years. There is much controversy with these types of programs and some are used to fit specific athletic goals, but not what the laymen person is looking for to get healthy and overall improve quality of life.  I am trying to motivate everyone to just MOVE IT FOR 30 MINUTES as a start, and not get caught up in the hype of fad exercise movements that may look absolutely amazing, but are not the “only way” to achieve healthy results.  There lies the confusion of interpretation that the only way to achieve a smoking hot body is to do this type of new trend or fad workout.  Believing that there is only one way to achieve something creates a very boring world and variety is truly the “spice of life.”

Working in this industry for over 30 years, I have come to appreciate more and more the simplicity of health and fitness, and that it truly does not require as much time as one might think to be a healthy person.  I never exceed a one hour block of time in my workouts and often I am reduced to the “move-it for 30-minute” program because it fits with my work schedule.  As long as I challenge my body, it feels good, and I am focused on quality of movement, I am accomplished and start my day energized.  Getting caught up in the stress of what we think exercise is according to the media scares many off with feelings of intimidation and inadequacy, and stopping people before they even start.  Crap, some of the things I see scare me as well, but the thing to remember is not to believe everything you read or see, and stick to searching for what works for you.  Keep it simple, don’t stress or sweat the small stuff, and all of us do have the time to just MOVE IT for 30 MINUTES.

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

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THE FOOD JOURNAL DILEMMA

The dreaded food journal can be your best friend and accountability partner when it comes to implementing a healthy nutrition program.  I have heard it all when it comes to fitness and food journals and the love/hate relationship that keeping track of food intake can cause. The problem is really not the food journal, but it is the issue of not being honest with ourselves.  When life is going great and our program is on track, we gladly write down every healthy morsel placed in our face with a smile and will even share the exciting events that are producing the positive results.  

On the other side of that coin is the need to hide or even toss our journals to the curb as temptations to go “off plan” creep into the program.  It is almost as if we convince ourselves that being unhealthy is not happening if it is not written down in the journal.  Believe me, you can run but your body will not hide the consequences of unhealthy choices.  The fact is the food journal wants to know all the dirty little secrets whirling around in our heads: our thoughts, if we are having triggers, cycle approaching, crappy day, or anything else that may send us into an unhealthy eating pattern.  Often times using the food journal as an emotional outlet helps to resolve behaviors that may occur, and allows us to get back on track sooner than later.

Giving our food journal the stink eye for poor food choices is not where that stare should be placed.  Living a healthy lifestyle is a personal choice and responsibility that we all need to realize.  If our fitness programs are off track that is on each of us and we need to own the consequences of those choices.  Keeping secrets from our food journal does nothing to help in a positive way, and in fact will prevent us from reaching the goals of a healthy body.

We can come up with all kinds of reasons to not journal our food intake: pain in the ass, waste of time, it’s not working, controls me too much, refuse to feel micromanaged, and the list goes on.  The food journal needs to stop getting the bad rap for our poor food choices, and the fact that it is not working is about the dishonesty that is occurring when we cheat on the journals.  Studies have shown weight loss success and overall health improvement when food and fitness journals are in place.  It is our unwillingness to take our health seriously that prevents us from reaching our goals.  When we cheat on the food journal we only cheat ourselves and it is true “what we eat in private, we wear in public”. Also, we are walking bill boards of the type of life we live, healthy or unhealthy.

We have the choice to view the food journal as friend or foe, and that choice will determine how serious we want to reach our goals and live a healthy life.  If we view the food journal as a friend that will always be there and never let us down, the success rate of weight loss and overall health improvement would increase by a great margin.  I believe it is time to do what we can to be accountable to a healthy lifestyle and although it may be difficult to see the real stuff behind our choices when we journal, it is necessary to make the changes that will get us going in a healthy direction.  Friends should be able to offer constructive criticism and have it be accepted in a positive way without defensiveness.  The food journal is there to do that very thing: show you what has gone wrong, where you can improve, and ultimately help you make better choices for living a healthy lifestyle. 

Heather Agnew Photography

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

Stay Healthy!

Darla

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