Tag Archives: healthy eating

Keep Those Bugs At Bay

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With school back in session and cooler weather around the corner, you can expect to see more cold and flu viruses showing up; maybe even coming to your home.  I found a fun way to keep those nasty bugs away and please my family (particularly my kids) as well.

A blend of wild orange clove, cinnamon, eucalyptus, and rosemary oils is a natural immune booster.  The combination of oils strengthens the body’s immune system and helps ward off viruses.

So here’s how I keep my home germ-free and my family free from colds and flu bugs.  We eat POPCORN!

onguard popcorn

Immune Support Popcorn

1 cup of un-popped popcorn kernels

1/8 to 1/4 cup of butter

1/8 to 1/4 cup of pure maple syrup

4-5 drops of immune booster blend

2 drops of cinnamon

While popcorn is popping (preferably in a air popper), melt the butter and then add the syrup and oils. Pour the butter mixture over the popcorn, then shake some salt and ground cinnamon powder over the mixture, adding nuts as an option. Serve.

This is a great way for your family to ingest some of the oil so they get even more illness prevention protection!

Here’s another option.

Chex Mix Immune Support Popcorn

4 cups Chex cereal
4 cups popped popcorn
1/2 cup nuts ( I like almonds)
1/2 cup melted butter
1/3 cup sugar
2 Tbsp cinnamon
10 drops Immune support oil blend
8 drops Cinnamon Essential Oil.

Mix together the cereal, popcorn and nuts.  Add the essential oil to the melted butter. Pour butter mixture over the popcorn mix. Mix the cinnamon and sugar. Pour over the popcorn mix. Stir together. Microwave for 1 minute and stir again.  

You need to serve it immediately as it gets a little soggy if it sits.

strawberrypopcorn

Strawberry Chocolate Popcorn

1 large bowl full of organic popcorn- popped

1/2-1/2 cup coconut oil

1/4-1/2 cup real maple syrup

8 drops wild orange essential oil/p>

4 drops immune support oil blend

1 cup of organic freeze dried strawberries, ground to a powder

1 cup unsweetened coconut

1 cup dark chocolate chips

1 cup chia seeds

sea salt to taste

Pop the popcorn and pour into a large bowl. Heat the coconut oil and blend in the maple syrup until combined. Add the essential oils. Set aside. Mix dry ingredients together and pour coconut oil mixture over the top and stir. Season with salt to taste.

Enjoy!!

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Get Your Patriotic On!

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Fourth of July means friends, fun, food and fireworks. It can also mean fat increase if you are not careful.

PatrioticFruitSalad
Here are some healthy tips to keep you enjoying the holiday without penalizing your waistline.

1. Continue to practice your healthy eating habits on the picnic day. Do not skip meals or save calories for the “big meal”. That sets you up to overeat!!!

2. If going to a party or picnic, offer to bring an appetizer and side dish. That way you can guarantee there will be healthy choices for you.

3. Be watchful of your portions and choose NOT to have the dessert!! Instead, maybe bring a box of sugar free popcicles to share with the crowd or have a cup of coffee instead!

4. Make sure that you do not slack off from your daily exercise routine the day of the picnic. Try adding 10 or 15-minute brisk walks twice that day with available family members or the partygoers. Plan active activities such as croquet, bike riding, or taking a hike instead of sitting around and talking or watching TV.

5. If you are throwing the party, have lots of vegetables available, instead of chips only. Prepare lower fat dips and offer salsa. Explain to your guests in advance your determination to make this a healthier holiday celebration, and ask them to keep this in mind when preparing any dish they may be bringing.

6. Stay away from high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. Alcohol is packed full of calories and carbs. It can also cause you to let down your defenses and overeat or make poor food choices. All of these indulgences will kick you out of fat burning stage and you’ll have to start over (in a sense).

7 Make sure to have a healthy meal before going to the picnic. That way you won’t be tempted to overeat because you’ll have already fueled your body… ALWAYS plan ahead.

8. At the picnic, choose healthy foods and fill a 9 inch or salad plate. Stay away from the chips and bread and corn and don’t go back for seconds.

9. If the holiday party is at your house, send some of the left-overs home with your guests, especially the desserts!!

10. Remember to eat slowly, which will help you to eat less and feel full and satisfied.

11. During holiday weekends, make your goal to maintain your weight and not to gain any!

12. Be positive. Don’t let your weight and cravings take control of you.

13. Holiday traveling… don’t forget to pack your convenient healthy meals! Put small meals in zip lock bags and use them to cushion around items in your suitcase. Also bring a cooler full of fresh vegetables and water.

14. Remember the reason for the season and focus on ‘fellowship’ and not on ‘food’!

15. Habits are habit forming… People form habits but habits transform people! Let’s Take Shape for Life! Let’s transform our thinking to become choosy about what we eat. Let’s make it a habit to select healthy foods and plan to integrate healthy foods as part of our ‘prescription for life’!

Have a Happy and Healthy Summer Picnic Season!!!!

Become a Writer for Better Health

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Food journaling is a tool in your toolbox when it comes to healthy eating practices. It can unveil eating patterns and identify areas you need to change by making you constantly aware of what you are putting into your body.

journal

To keep a food journal, be sure to include the following:

Amount – Sometimes being specific is necessary (i.e. weight loss plateaus, blood sugar control) so you get a true sense of what you are actually having and how that may be impacting your goals. Other times, people just want to be more conscientious of what they are eating and in those instances, specificity is not necessary.

Time/Place – Record when and where you are eating and drinking.

Sensory – Jot down what you’re doing while eating and drinking. For instance, maybe you are snacking while watching TV or reading a book. Also note whom you are with. You may find that you consume more while around certain people.

Emotion – It’s important to describe how you feel when you are eating/drinking (angry, sad, happy, nervous, starving, bored, etc.). At the end of each day, analyze how your emotions affected your eating.

 

 

More Isn’t Necessarily Better

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If your goal is to lose weight and maintain optimal health and fitness, the quality of your exercise and diet regimen matters more than the quantity, says Skidmore College exercise scientist Paul Arciero.

And he has the results to prove it.

In a paper published by The Journal of Applied Physiology, Arciero and several colleagues report the clear benefits of a multi-dimensional exercise regimen that includes resistance exercise, interval sprint exercise, stretching (including yoga or pilates), and endurance exercise. Add moderate amounts of protein regularly throughout your day, and you’ll be well on your way toward decreasing total and abdominal fat, increasing lean body mass, and achieving optimal levels for blood pressure, blood glucose, and insulin.

Dividing his subjects randomly into three groups, Arciero conducted a 16-week trial in which all subjects consumed the same amount of whey protein — 60 grams daily — but exercised differently. One group was sedentary, another was called on to perform intense resistance training four times per week, and the third followed a multidimensional regimen that included resistance exercise, interval sprint exercise, stretching led by a yoga instructor, and endurance exercise.

When the trial ended, Arciero found that those who had followed the multidimensional regimen showed the greatest health improvements, including the greatest reductions in body weight, total and abdominal fat mass, waist circumference, and blood glucose. In addition, this group experienced the greatest increase in percentage of lean body mass.

Interestingly, all groups showed improvements, even those who maintained a sedentary lifestyle during the period and simply ate the assigned daily regimen of 60 grams of whey protein. That finding supports an earlier study by Arciero’s team that found increasing the amount of protein in one’s diet to as much as 35 percent will tend to decrease total and abdominal fat.

More independent research that supports the Take Shape For Life/Medifast program I coach for. That’s why I am such a strong proponent.

Day 30: 30 Days of Hope

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Kipp

WOW…Listen to Kipp’s story: “”Seven years ago I had lost all hope that I would win my lifelong battle with weight and ever be healthy. I decided the only thing left for me was to have a gastric bypass. Thankfully, my wife said I had to try one more thing before I had any surgery. I decided to go on the Take Shape For Life program that our friends had been telling me about for an entire year. I begrudgingly went on the program fully believing it would not work and determined to prove it. I have never been so happy to be wrong about something. Not only did the program work, it worked better than I ever thought possible. My original weight loss was 107 lbs* and today, 7 years later, I am healthy, happy, and thriving!” Kipp not only lost the weight, but he has KEPT it off!

30 Days ago, I began my 30 Days of Hope, sharing the journeys of 30 + individuals.  In 30 days, the lives and bodies of my current clients have changed. They have lost over 300 pounds this April.

What has changed in your life in the last 30 days?

Are you healthier? Leaner? Slimmer?

If not, what exactly are you waiting for?

Your invitation has already been delivered. What you choose to do with it is up to you.

Day 28: 30 Days of Hope

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Meet Dawn:  “I’m not done yet but I have lost over a hundred pounds so far. I’m feeling so much better! I’m able to do so many more things now that I could not do before. I am also very blessed to be able to help others reach their goals as well. I LOVE the results I have seen on this program! I recently had blood work done and found that my cholesterol and triglycerides are in perfect order now too! Yay for non scale victories. I plan on busting it this next onto to have strong finish for my 12 month mark on my journey to optimal health!”

Dawn

Day 25: 30 Days of Hope

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Here is MIchele’s story:
“I have been overweight my whole life. I have been on A LOT of diets but yet I found myself still struggling with my weight. I work full time and I have two small children. My life is busy and I had little time to take care of myself… or so I thought. I was introduced to this program and it has changed my life! I have lost 65 pounds on this program with the help of my health coach! I have gone from an embarrassing size 18 to a fabulous size 6! Woohoo! I now have the energy and confidence I have dreamed of… that is why I am now helping others get healthy!”

Michele