just live it!

I want to encourage you to "just live it". You children are only this little once. Man, I am starting to sound like my grandma here! All I know is that I looked at my baby boy laying snugged next to me tonight and his body was soooooo big! It hit me hard! He turned 7 a few weeks ago!

Life is hard to manage at any age. The problems you have now with lack of sleep and budgeting for diapers just change to busy nights at soccer practice and playing tag team with your husband for alone time.

Love the place you are in!!! Love those little ones!!!

Healthy Pizza!! YUM

My kids (and me!) LOVE pizza, but I never thought pizza could still be good even healthy. Oh, but it CAN! Here is what I do.

I make homemade crust (always) but now I use whole wheat crust. I then get a low sodium pizza sauce and put it lightly on my crust. The ingredients I use are simple. You can use whatever you want, but I use different kinds of veggies, peppers, all kinds (red/yellow/green), mushrooms, onions, sometimes a small amount of ground turkey. Here is where I change it up. I sometimes don't put any cheese on it (unless light Parmesan after it's baked) and slice tomatoes thinly and make that my cheese. I layer that on top of everything and baking it. The tomatoes actually will bind it like cheese as well. It's very good and light!

You can make any meal healthy. I have others too. Like make a portabello mushroom your bun when you have turkey burgers. Takes the carbs out!

Enjoy!!!

Recipe Sharing

http://allrecipes.com/Recipe/Sausage-and-Vegetable-Skillet/Detail.aspx

OK, here is the recipe I started with. To make it healthier, I delete the vegetable oil and add a bag of frozen, organic tri-color bell peppers and a box of button mushrooms, quartered. We prefer zucchini, so I use three whole zucchini, instead of the squash but both might be good too. I also add some cumin, Tabasco, oregano and whatever else tastes good. You could (and we should) also use Italian turkey sausage, but we really like the chili cheese bratwurst from Parker Farms and have had them in the freezer, so I have used those. This makes enough for two adults for two dinners and another lunch. You could also throw in a bunch of cabbage. My husband eats his over brown rice, which extends it even further. Simple and fast and not so much of a splurge since the amount of bratwurst/sausage is divided up so much.

Black bean and Tomato Quinoa

This was delicious! Per Mendy's request, here is the link to the recipe. http://www.epicurious.com/recipes/food/views/Black-Bean-and-Tomato-Quinoa-238939 It's a little high in calories, so I'd say it's a main dish and not a side. Especially since the black beans and quinoa both have protein so you don't need meat alongside.

Seriously, make this recipe, it's scrumptious.

My "Crutch"

Please bare with me, while being new at this, I thought I would give it a try and contribute to the blog. First, if you don't know me, I'm the "rule follower". If there aren't a set of rules for me follow, then I just do whatever. Hence, where I am today. There is no set of rules to say that we (all of society) needs to be healthy and/or fit. I have never had to worry about my health or being fit at any time in my life before child number two. Since I never worried about it, no need for rules! Little did I know, my body needed a set of rules to follow and I have to be the one to set them. So one of my "crutches" is no rules, no outline, no way of life. I struggle with how people see me, not necessary physically, but as a person. If I have laid down the law how I should be in my life and other people come along and say they have done more and done better, it brings me way down. Not that I'm not happy for them by any means! But because I feel, I haven't pushed myself hard enough. Did I do the workout right? Did I follow the "plan" right? What did I do wrong?? How can I plan better?
For the first time in my life I have found what I needed. Healthy/fit friends that help me through those times. I have to say a huge thank you to the group, for without their words of encouragement, I would be (as my new good friend said) curled up crying in my bed. So thank you friends! Thank you for being healthy and fit with me and reassuring me that there would be days like this. I need that, and I need you! :)

One for the girls

One for the girls


Now I lay me down to sleep
I pray the Lord my shape to keep.


Please no wrinkles, Please no bags
And please lift my butt before it sags.


Please no age spots, Please no gray
And as for my belly, Please take it
away.



Please keep me healthy, Please
keep me young,


And thank you Dear Lord,

For all that you've done.

What is you crutch?

I love to run, but I don't want it to define me. I get injured lots, but I don't want it to define me. I often use children as an excuse to not workout on a busy day, but i don't want that to define me. I love to have a snack at night, but fight it almost every night....but I don't want that to define me. Tell me, of all the things that prevent you from living that dreamy healthy lifestyle you really say you want.....what it that one thing that you let hold you back? I could say that I get hurt too much and I can't run, but I keep going! I could say that since I have 3 boys in 3 different sports and running 3 different places that I do not have time for exercise. BUT I DON'T!!! What is it for you? What keeps pulling you back away from you goals? Please share with us....SO THE REST OF US CAN SEE JUST HOW UTTERLY HUMAN WE ARE TOO!

I am so excited to add Jen Ozick R.D. to our training program. We will be able to discuss in detail how healthy nutrition benefits our lifestyles and bodyfat. Here is a little about our new addition:

Jennifer Ozick has been involved in the fitness and nutrition industry for 20
years. She received her Bachelors degree in dietetics and became a
registered dietitian in 2002. Upon receiving her degree in dietetics, she has
done research for the Missouri Department of Health, has taught cooking
classes and weight management programs in Kansas City area hospitals,
and has been involved in preventative screenings in the Midwest region. She
is very excited to help you make fitness
and nutrition a lifestyle.

Simple Carbohydrates/Complex Carbohydrates

Complex carbs vs . simple carbs: What’s the difference?

Simple carbohydrates

These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates

Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

• Fruits
• Vegetables
• Whole grain foods

Health benefits of complex carbohydrates

There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management

Foods that are high in complex carbohydrates are oftenlower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer

Most Americans don’t get the recommended amount offiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits

There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be a smart consumer: choose complex carbs over simple carbs

People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:

Be wary of misleading food labels

Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables

These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key

Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

Simple and complex carbohydrates

Simple carbohydrates or simple sugars ? These carbs are broken down and digested very quickly, but most simple carbs contain refined sugars and very few essential vitamins and minerals. Examples include table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar.
Complex carbohydrates ? The complex carbs take longer to digest and are packed with fiber, vitamins and minerals. Examples include vegetables, whole grain breads, oatmeal, legumes, brown rice and whole wheat pasta.

Carbs provide energy. Simple are digested faster and are found in a lot of processed foods. They can leave you feeling unsatisfied and can tend to make you overeat. They are also referred to as "Bad" carbs.

Complex carbs take longer to digest and usually have fiber, vitamins, and minerals. They are found in veggies, breads, cereals, and pastas. They provide you the energy you need when you're working out.

Simple & Complex Carbohydrates

Carbs are divided into two types, simple & complex. Simple carbs are also called simple sugars such as the sugar in your sugar bowl. Some examples of simple sugars are syrups & soda pop. They are absorbed very quickly. Simple carbs are also in fruits and milk. However, these contain vitamins, fiber and nutrients that the body need.

Complex carbs are known at starches such as grains and pasta. Some veggies also contain complex carbs. These take the longest to digest.

Barbecued Chicken Burritos

We're stuck in somewhat of a rut as far as what we eat - same thing week in week out. I was happy to get this assingment and take the time to look up something new and to take advantage of the rest of the posted recipies. I found this one at http://www.eatingwell.com/recipes/bbq_chicken_burrito.html


These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery barbecue sauce without added corn syrup.

Makes 4 servings, 1 wrap each

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
1/2 cup prepared barbecue sauce
1 cup canned black beans, rinsed
1/2 cup frozen corn, thawed, or canned corn, drained
1/4 cup reduced-fat sour cream
4 leaves romaine lettuce
4 10-inch whole-wheat tortillas
2 limes, cut in wedges

1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.

NUTRITION INFORMATION: Per serving: 353 calories; 9 g fat (3 g sat, 3 g mono); 82 mg cholesterol; 40 g carbohydrate; 33 g protein; 5 g fiber; 579 mg sodium.

Nutrition bonus: Fiber (24% daily value), Iron (20% dv).

2 1/2 Carbohydrate Servings

Shrimp With Serranos

Start to Finish: 25 minutes Makes: 4 servings

1 pound fresh or frozen peeled and deveined medium shrimp
2 TBSP. extra-virgin olive oil
1/4 cup chopped shallots
3 cloves garlic, minced (1 1/2 teaspoons minced)
1/4 cup chopped red sweet pepper
2-3 fresh serrano or jalapeno chile peppers, seeded and finely chopped
1 TBSP. lemon juice
1 TBSP. chopped fresh cilantro

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside.
2. In a large skillet heat oil over medium-high heat. Add shallots and garlic; stir-fry for 1 minute. Add peppers. Stir-fry for 1 minute more. Add shrimp; stir-fry for 2-3 minutes or until shrimp are opaque Drizzle with lemon juice. Sprinkle with cilantro.

Nutrition Facts per serving: 195 cal., 9 g total fat (1 g sat. fat), 172 mg chol., 171 mg socium, 5 g carbo., 0 g fiber, 24 g protein.

I love to serve this with another recipe I am posting--Southwestern Grain Medley. We all love these recipes (except Annie on the shrimp!). Enjoy!

Loving your class Mendy! Thanks a bunch!

Southwestern Grain Medley

Start to Finish: 30 minutes Makes: 4 servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 TBSP. thinly sliced green onion
2 TBSP. lime juice
1 TBSP. extra-virgin olive oil
1 1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper
1 1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 TBSP. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g protein.

**Note: Look for quinoa at a health food store or in the grains or organic section of a large supermarket. To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

Tropical Smoothie

I have made this once and it is delicious; however, I do not have the nutritional information. You can probably figure it out. Recipe courtesy of Barefoot Contessa.

1/2 ripe mango, peeled and seeded
1/2 ripe papaya, peeled and seeded
1 ripe banana
1/4 cup freshly squeezed orange juice
1/2 cup skim milk
1/4 nonfat yogurt
1 tsp. good honey
2 cups ice

In a blender, combine mango, papaya, banana, orange juice, milk, yogurt, honey and ice. Blend until smooth.

Quick Panzanella with Chicken

This salad is great for a hot day!! I make an easy version; this version is courtesy of Cooking Light Magazine. The best thing about this salad is you can change it up, depending on what you like. Enjoy!

4 (6 oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
Cooking spray
2 cups (1 inch) cubed tomato
2 cups diced ciabatta bread (about 4 oz. )
1 cup thinly sliced celery (2 stalks)
1/2 cup fresh basil leaves, torn
2 tbsp. extra-virgin olive oil
2 tbsp. red wine vinegar
1 small red onion, thinly sliced
1/2 English cucumber, halved lengthwise and thinly slice (about 1 cup)

Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 tsp. salt and 1/4 tsp. pepper. Coat pan w/ cooking spray. Add chicken to pan; cook 6 minutes on each side. Remove from heat and chop.
Place tomato in large bowl; sprinkle with remaining salt and pepper. Let stand 5 minutes. Add chicken, bread and remaining ingredients to tomato mixture, tossing well to combine. Serve immediately. 4 servings. Refrigerates well; good for a few meals.

serving size 2 1/2 cups, calories 385, fat 13 g(sat 2.4g, mono 7.5g, poly 2g), protein 43.5g, carb 23g, fiber 2.6g, chol 108 mg, iron 3 mg, sodium 757mg, calcium 50 mg

Summer Chocolate Cake

1 Chocolate cake mix made with applesauce for oil & egg substitute for eggs.
Bake according to box directions. While the cake is still hot poke holes in the cake and pour 1 sugar free carmel ice cream topping over the cake. Allow to cool. Then mix together 1 container of fat free cool whip and 1 bag of heath pieces. Cover cake with cool-whip topping. Refrigerate and enjoy.

I don't have an actual calorie count for this. I will go to the calorie calculator and see if I can figure it out.

fresh fruit crepes

great summer treat!

Crepes
1 cup strawberries
whip cream

The crepes are only 51 calories, 1 cup strawberries - 45 calories, whip cream - 38 calories

If you're having guests, you may want to offer some warm chocolate sauce to drizzle over it.

Chrissy

Cindy's summer recipe

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=631696

Here is my summer recipe.