Do you have $4.00?

I am just going to say it.  Do you have $4.00?  Do you spend $4.00 a day?  I know that you spend at least $28.00 per week on something.  Whether it's going out to lunch or dinner, buying Starbucks or Jamba, or getting an ice cream I know you do it.  So if you are spending $4.00 a day or $28.00 per week on something unhealthy with no nutritional value whatsoever, then why aren't you spending $4.00 a day on Shakeology?  This IS the healthiest meal of the day. 

"This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.
At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke." -With that said why aren't you doing it?  Is there really a reason or are you just lazy?  Obviously you will have to work out in conjunction with the Shakeology in order to see optimum results.  So why can't you? 

I am not going to say that it's easy, because it isn't.  But I can tell you that you WILL love the results.  Aren't you ready to be healthy?  Live longer?  Play with your kids?  Please, if you are ready or even if your are not sure contact me and I will help you!!  I am here to support you in every way that I can.  Answer questions and get you on the road to being fit and healthy.

I know that this all sounds kind of harsh, but it's the truth and we know it.  There once was a time where I was having Burger King or McDonald's or Taco Bell every day for lunch, but now...YUCK...I can't even stand the commercials.  Once you start getting fit and healthy you will not even want all tat disgusting food.  Your body will crave good foods, healthy foods. 

Come see me and lets get started!!  Come visit KirstenKFitness

Are YOU ready for P90X2?!?!

Are you ready for Extreme Fitness?  P90X2 is stilll available to preorder!!  See the video at the bottom of the page!  Come see me today at KirstenKFitness !!!

The New 6 Week Challenge!!!

Good Afternoon Ya'll!!!  Today is the beginning of a new challenge!  Again, with my friend Mara who is all the way in Florida!!  Here is the meat of the challenge:

15 October to 1 December
Goal: 8 inches
Goal: 12 lbs.

We have six weeks to lose the above goal inches and pounds.  Go us!  We have weighed in and completed out first set of measurements.  We are measuring the following: biceps, midriff, bust, waist, hips, thighs, calves.  This is going to be an exciting challenge. 

Today's workout was ChaLEAN Extreme Lean Circuit 1 using 7.5 pound weights.  It was definitely a little light for me.  Tomorrow I will use 10 pounds.  It has been a while since I have done this circuit and I couldn't remember exactly how much weight I used the last time.  I will do Lean Circuit 1 for a week, then Lean Circuit 2 for a week, and finally Lean Circuit 3 for a week.  I will also be doing Burn it Off for cardio 4 out of the 7 days.  Once my three weeks of Lean Circuit are complete I will be completing Burn Circuit 1,2 & 3 for the remaining 3 weeks along with the Burn it Off for cardio!

If you would like to join us please do!!! You can visit me at KirstenKFitness for support!!  If you are not quite ready to become a Club Member please join me for free and get access to WOWY Supergym as well as support from Team Beachbody!  If you have any questions please don't hesitate to ask!  There are a lot of wonderful things happening at Beachbody and I am so excited to share them with you!!

Welcome to Team Beachbody!!!

Welcome!  Are you ready to be fit?  Live longer, live healthier!  Do you want to run a marathon or do you simply want to be able to chase after and play with your children with ease?  It's so easy. I promise.  Team Beachbody offers so many products to help you achieve your goal.  I am here to help you in any way I can.  You can call me or email me with any questions day or night.  Here are two ways to contact me:

KirstenKFitness

My Shakeology

There is no financial committment.  However, if you would like to become a Club Member it's just $2.99 per week!  Yes, per WEEK.  That is less than what you would spend on Starbucks, Jamba Juice, going out to lunch etc!!!  For just $38.87 every 12 weeks you can reap all the awesome benefits of being a Club Member!!  You can have a personalized meal plan, receive discounts on all of you Beachbody products, and a discount on the Healthiest Meal of the Day; Shakeology!!!  You will also have access to the WOWY SuperGym!  You can enter your workouts and receive a chance to win daily cash prizes.  Just for logging you workouts you can win money! I would absolutely love to help you reach your goals!  If you are interested in Shakeology but just aren't sure please visit my website(s) above and request a sample.  I'd be happy to send you one!  I will also include a sample of the Results and Recovery Formula which is great after your workout!

Here is the great thing about Team Beachbody; it is not just geared toward adults.  Your children can work out with you too using...

My 11 year old daughter is currently doing this fitness program and she loves it!  My 2 year old daughter loves to join in and get fit. 

Ending the trend of obesity doesn't just begin with adults; it begins in the home.  Who is making the choice on what goes on the dinner table?  YOU DO!  Get your kids involved!  Showing them that fitness is fun and providing them with clean healthy meals is a good way to help them stay healthy.  Show them the rewards of fitness!  Help them have more energy and be more confident! 

You will never know your full potential unless you try!  Let me help you!  All I am asking you to do is help me End the Trend.  End the Trend of Obesity!  We can do this; TOGETHER!!

Vegetarian

Ok, when I was pregnant with Kaci I could not eat meat.  The smell made me so sick!  I swear I could smell raw meat a mile away.  (Well, besides my daily dose of BLT's.)  The other night I was making a pasta dish with chicken, sun dried tomatoes and artichokes and when I was cutting the chicken I almost threw up.  Yes, the smell of raw meat hit me like a MAC truck and I went running for the bathroom.  So, with that said, I have decided to become a vegetarian. 

Being a vegetarian doesn't mean you have to miss out.  It is a wonderful opportunity to try new foods and boost nutrition.  If done properly you can get all the same amount of vitamins and nutrients that you would get from meat.  And if you're like me you will use Shakeology as a supplement.  One glass of Shakeology is like going to the salad bar 5 times!!! Yes, 5 times!!!

My daughter has a fundraiser going on right now and magazines are part of the deal.  Guess what's in it?  A vegetarian magazine!!! Of course I ordered it!  I am so excited to try all of these new fabulous recipes!!

I have been jogging on the treadmill everyday and doing ChaLEAN Extreme!  Well, 1 October I am starting another round of P90X before my P90X2 arrives!  I am so thrilled to be on track with my weight loss goals as well as nutrition goals!

If you would like to be part of my team come visit me at KirstenKFitness on Facebook!

Ciao!!!

High or Low?

Hi ya'll!  I hope this blog finds all of you well!  Living, laughing, and loving! 

Today i want to talk mostly about workouts!  I know.  Right now you are probably rolling your eyes and thinking, "Geeze, does she ever talk about anything else?" - NO!  I don't!  Through my Beachbody Coach I have learned to love fitness.  Now I actually DO love fitness!  If it wasn't for her I would be where I am today.  Because of her I am now a Beachbody Coach!

Let's think about what a workout is. A workout is fat burning movements in which we gain muscle.  Muscle burns fat.  Workout + Lean Muscle = No fat! YAY!  Ok, now that we have discussed the basic word workout let's talk about impact.  Yes, I admit that Beachbody is CRAZY!  But I do love them.  The workouts are usually really really intense.  However, they don't have to be high impact.  Now, I am not a person that like to jump. In fact, I hate jumping.  It makes my knees and my back hurt. All that crazy jumping around is high impact.  You CAN have the same intensity of a workout with out the jumping craziness.  All the high impact is usually why people hate working out.  With that said, try some of these workouts with me - LOW impact.  We don't have to do all the crazy jumping.  We just flex our muscles a little harder doing the same exact moves. 

Fitness does not have to be scary.  You don't have to jump or run or do anything crazy.  You can modify all the moves to make it low impact so it works for YOU.  That is what Beachbody is all about.  YOU.  They (and I) want you to be fit and healthy!  So, let's get going with or low (or high if you want) impact workouts and fight obesity together.  We can do this.  I promise.

Sidenote**

If you are active duty military or a military spouse one of you can become a Beachbody Coach for free! yes, I said for free.  No selling, no crazy stupid door to door...just motivate.  Just listen.  Just help people become fit.  If you are interested let me know.

Decide. Commit. Succeed!!!!

So much to tell!

Wow, it has been a minute since I have blogged!  So much has happened!  OK, so last week I signed up to be a Beachbody Coach!!! Yahoo!  My friend Amy is my coach and has been for quite some time.  I decided that it was time for me to help motivate and support people too! Soooo here I am KirstenKFitness (on Facebook)!  Come on over and gimme a Like!

Here is a link for you to check out!

Kirsten Kandrach - Independent Beachbody Coach

If you are interested in receiving some motivation and support come join my team!  You can join for FREE, become a Club Member, or even become a COACH!  If you are reading this and you are military you can sign up to become a Coach for free; just get with me on the details! 

On to other FYI...

Mara and I finished our 6 week challenge last Saturday.  I was down 7 pounds and 7.25 overall inches!! She was down 5 pounds and 3.75 overall inches!  So, we both won!  We are treating each other to some new workout gear!! Yippeee!  We are on to our next challenge which started today.  We are going 8 pounds and 5 inches over the next 8 weeks!  So excited!  I can't wait to see you wins!  (Hopefully both of us!)

I am still loving the Shakeology.  Chocolate is still my favorite.  I will have some samples of the Chocolate and Greenberry very soon so if you are interested please let me know.  I truly have become a lover of fitness.  If I don't get my workouts or my Shakeology in I am a complete wreck!  I just feel so good and so clean!  If you are ready to change your life and help fight obesity then please come and join us!  We'd love to have you!

Until next time.....keep it up!!!

Week 3

Hello all!!! I hope that all of you are still getting fit!!  I have some good news...I lost 1.8 pounds this week.  So in 3 weeks I am down 6 pounds and three inches overall.  I will not do measurements again until the end of the 6 weeks! 

How are all of YOU doing?  Any new clean eats?  Any new exercises?  What are you changing?  Are you eating lean?  If you need some good solid sound advice please get with Amy over at http://www.amylovesfitness.com/ She is awesome!

For now...an interesting recipe for you...

Sweet Potato Smoothie

 

Sounds weird but it is so incredibly yummy and satisfying! Try this one after your morning workout. You'll love it!

Ingredients:  

• 2 scoops vanilla protein powder
• 1 small baked sweet potato, cooled and peeled
• 1 cup skim milk
• Dash of pumpkin pie spice
• Handful of ice cubes

Preparation:

 

Put all ingredients in a blender. Process until smooth. Makes 1 serving.

 

Nutritional Information:

Calories: 341, Fat: 0.5 g., Carbs: 25 g., Protein: 58 g.

Until next time... BRING IT!!!!!

In JUST 2 weeks!

Hi yall!!!  WOW oh WOW!  I have some exciting news.  Well, I wasn't sure how much weight I had actually lost this week.  In my defense I was up almost 48 hours for work and because of that I missed Thursday's workout.  Boo.

On a happy note, I lost .4 pounds this week.  Total pounds lost in 2 weeks = 4.2!!! YAHOO!
Then, I decided to measure today (I wasn't going to measure until the end of week 6 but I JUST had to know!) and wow!  Overall (L/R calf, hips, waist, midriff, bust) I have lost 3 inches overall! Oh Em Gee I am so excited!!!  I had forgotten to measure my biceps so I did that today when I took the other measurements.

So, with that said, I will keep it up and I am going to change up my workouts even more.  It's time!  I am starting week 3 tomorrow and I must lose as least 1 pound next week!!!  And of course I want the inches to keep fading away!  At the end of the 6 weeks I will show a before and after picture.

I am here for all of you if you have any questions about what is working for me.

If you are looking for a fantastic coach please go to http://www.amylovesfitness.com/ and get with Amy!  She is awesome!!!

Until Next Time...BRING IT! and remember...Muscle BURNS Fat!!!

Fresh or Frozen?

Courtesy of Beachbody

9 Ways to Eat Healthier for CHEAPER!

'Tis the season. Eating seasonally is the best way to get the most delicious fresh fruits and vegetables. When harvest time comes around for your favorite fruit or veggie, the market is usually glutted, and following the time-honored supply-and-demand curve, the prices of those fruits and veggies plummet. And not only is it cheap to eat fruits and veggies that are in season, it's the best time to get the most flavor for your money. Most fresh fruits and veggies sold in the off-season are either shipped from faraway lands or produced in greenhouse factories and don't have nearly the rich flavors produced by Mother Nature. It's a good time to stock up, eat what you can, and freeze or can the rest for a rainy day. If you're fortunate enough to live in a community with a decent farmers' market, it pays to get to know the men and women who are selling the produce. They can let you know when the best time to buy the best stuff is and give you a preview of what's coming up harvest-wise so you can plan your menu accordingly.

The big freeze. Speaking of freezing and canning, these are great ways to save money and still have your nutritional needs met. Not only are frozen and canned foods way cheaper than fresh foods, in many cases, they're more nutritious. Fruits and vegetables are usually preserved within hours of harvest, when they have their maximum vitamins and minerals. Fresh fruits and vegetables can take days, or even weeks, to make the journey from the field to your table. Add to that any time spent lingering on supermarket shelves and in your fridge's crisper drawer, and suddenly fresh doesn't seem so fresh anymore. And in many recipes, frozen or canned might even be better than fresh. A pint of fresh off-season blueberries can cost more than $5.00 while a one-pound bag of frozen blueberries can cost less than $3.00. And the frozen berries will be a lot better in your morning smoothie. Any chef will tell you about the virtues of canned tomatoes over fresh ones when making your favorite pasta sauce. The only thing to be wary of is the sodium and sugar content in many canned goods, or frozen veggies that come with high-calorie sauces or other not-so-healthy ingredients in not-so-healthy amounts.

Shop around.  Check out the supermarket circulars that keep getting stuffed into your mailbox. Every week, your supermarket advertises "loss leaders," including fruits, veggies, lean meats, and fish. Their hope is to lure you into the store with these bargains that they don't make so much money on and tempt you to buy extra high-profit stuff while you're there. But if you stick to your list, you can fill your cart with the loss leaders and save a ton of money. Plus they'll usually be items that are in season, because these are cheaper for the store to buy. Also, signing up for your supermarket's club or rewards cards can help save you money. It's better to monitor sales and promotions rather than clipping coupons, because coupons generally apply to processed, less healthy foods, although you can sometimes find good coupons for canned and frozen produce (like the tomatoes and berries we just talked about).

Agave - Good or Bad?

Courtesy of the Nutrition Research Center

Sugar can be a poison if you eat too much. And most Americans eat too much.
As health-conscious consumers, we’re always looking for better alternatives, but is there a difference between sugar and some of the sweetener choices like agave that we perceive as healthier?
Sometimes not as much as we think.

Marketing hype

Marketing steers American consumers into deciding what to put in their pantries. Unfortunately, marketing doesn’t have anything to do with common sense or good health.
Marketing made refined sugar popular and a staple of the American diet. Marketing put Sugar Frosted Flakes on the breakfast table and Oreos in every snack machine.
And marketing most recently gave rise to the agave craze.

Agave is no better.

People think they’re eating a healthy form of sugar when they eat agave. Not true.
Agave is a natural plant hailing from Mexico and parts of the southwestern United States. In the 1990s it burst onto the scene thanks to marketing magic.
Once a succulent known to ancient indigenous cultures, agave, after modern refining, is transformed from natural to a refined sugar. A long heating process breaks down the plant to isolate and concentrate its sugars.

Agave is missing its original nutrients

Agave syrup, the end product you get in the squeeze bottle, is missing many of the nutrients that the original plant had to begin with. Plus, it’s devoid of enzymes.

Advocates of agave say that the syrup is low on the glycemic index, meaning that it’s a safer sugar, especially for diabetics. Don’t let this fool you.
As one raw food guru, John Kohler, shows from his research, agave has a “high concentration of fructose (90%) compared to the small amount of glucose (10%).  Nowhere in nature does this ratio of fructose to glucose occur naturally.”
“Research suggests that fructose actually promotes disease more readily than glucose.  This is because glucose is metabolized by every cell in the body, and fructose must be metabolized by the liver. [American Journal of Clinical Nutrition, November 2002 Vol. 76, No. 5, 911-922.] Tests on animals show that the livers of animals fed large amounts of fructose develop fatty deposits and cirrohosis of the liver.  This is similar to the livers of alcoholics.”

Alternative Sweeteners that are Actually Better for You

Stevia, a naturally sweet plant, is the preferred sweetener.

Raw honey, which contains glucose and fructose sugars, has half the amount of fructose of agave. Raw honey, unlike agave, still retains some of its minerals such as iron, copper, potassium, manganese, magnesium, phosphorus, and calcium.

The best idea is to stop eating sugar whenever you can. Read labels carefully. Sugar should not be in your drinks, peanut butter, whipped cream or breakfast cereal.

Above all, do not switch to artificial sweeteners. With every passing year, researchers are finding they cause problems from nerve damage to cancer.

Say NO to sugar!!!

1 – Just A Spoonful of Sugar – “The average American consumes 22.5 teaspoons of added sugar daily, half of which comes from regular soda and fruit drinks, according to the National Health and Nutrition Examination Survey,” conducted from 1999 to 2004, she said.

2 – Sugar On Top – “About 10 percent of overweight adults consume 450 calories of sugar-sweetened beverages per day, which is three times that of an average American. Cutting 450 calories per day would lead to about a 1 pound per week weight loss, close to 50 pounds in one year.”

3 – Babies and Beverages – “A study from the American Journal of Clinical Nutrition found that reduction in sugar-sweetened beverages (regular soda, fruit drinks and fruit punch) had a significant effect on weight change at 6 months and 18 months, even more of an impact than solid-calorie reduction.”

Just thought you should know...

Until Next Time...BRING IT!

For those who don't like to get sick...

Hey yall!!! I know I have been posting like crazy.  I am feeling sooooo good that I feel like I have to share everything with you!  I was thinking today about being sick.  (Only because my friend told me she has a sore throat lol.)  I just realized that since I have been working out consistently and eating CLEAN that I have not been sick ONCE!!! I hate being sick.  Now, I am no doctor but I am sure that what we are eating plays a role in our overall health and wellness.  Keep that in mind!

Another thing. Interesting.  My daughter recently did a science project for school.  One of the little girls in her class was testing water from different restaurants and other establishments to see what was in it.  From the water that she took from a McDonalds she found through testing that there was feces in the water!!! YUCK!  Yes, poop in the water.  The same water they use for cleaning! BLEK!  I don't go to McDonalds so I don't care, but GROSS!

Another interesting thought.  They say that we are what we eat.  If you put everything on a table with what you ate for the week and millions of people could see your table would you change what you are eating?  I think about that every time I make something.  It just helps keep my perspective on clean eating.  So, when you are cooking think if you would want to add that to your "table" for everyone to see!

Anywhoooo, I am off to a nail appointment.  I did Chalean Extreme Lean Circut 3 today and I am already sore!  Until Next Time...BRING IT!!!

And, if you would like a coach/mentor and need some words of encourage, advice, etc please contact http://www.amylovesfitness.com/  She will be glad to help!!!!

Week 1 of the 6 Week Challenge!

Hello fitness gurus!!!  Today was the first weigh in for the 6 week challenge.  I have been working so hard at eating clean and doing my workouts!  I weighed in last Saturday at 8am.  I weighed in this morning at 8am.  I have lost 3.8 pounds during week 1!!! YAHOOOOOO!  So, if you are interested here is what I have been doing:

Saturday - Chalean Extreme Lean Circuit 1
Sunday - Chalean Extreme Burn it Off with added weights
Monday - 30 minute workout at the gym at work / Chalean Extreme
Tuesday - Chalean Extreme after work
Wednesday - 30 minute workout at the gym at work / Jillian Michaels Ripped in 30 Week 1
Thursday - Jillian Michaels Ripped in 30 Week 1
Friday - 30 minute workout at the gym at work / rest day at home (no workout after work)
Saturday - Jillian Michaels Shred and 10 minutes of straight abs

This is what I did the first week.  I drank mostly green tea and water.  I ate clean for breakfast and lunch and enjoyed my Shakeology for dinner.  Now...on to Week 2!!! I am going to bring it even more this week!!! Yahoo!  Let's get lean!

And as always if you are looking for someone to coach you, mentor you, or just give you some words of encouragement please get in touch with Amy at http://www.amylovesfitness.com/

Until Next Time....BRING IT!!!

Party Peopleeeeeee!

Aloha my fellow fighters!!!! Let's get LEAN today!! You CAN do this! You are capable and determined!  It's not about being skinny.  It's about being FIT!!!  Let's get FIT together!!!  I have been lucky.  I have had great fitness support.  I have been introduced to clean eating and Shakeology!!!  I have a great support coach that is always willing to chat with me, give me advice, and share new clean eating recipes.

The above two ladies are helping me with my transformation.  I am so excited.  I am doing a triple hybrid workout.  I am feeling lean and overall just feeling really good about myself. Just remember that FIT is the new skinny.  I will be posting my first update on Saturday. 

Until Next Time - BRING IT!!!!!


If you need some more motivational support or anything else related to fitness please get with Amy.  http://www.amylovesfitness.com/

She will get you started!!!!

400 Pound People Can Do It!

Ok.  So, all of you know that Mara and I have a 6 week challenge going on.  I have been faithfully working out for about 6 straight weeks.  I have been doing a combination of workouts but mostly going to the gym on M, W, & F as well as doing Chalean Extreme on Tuesday, Thursday, Saturday, and Sunday.  This past week I have been doing 2 workouts on M, W, and F.  On those days I have been going to the gym and doing Chalean Extreme.  Well, today I changed it up a bit.  I did my gym workout and came home and completed Jillian Michaels Ripped in 30.  OMG is all I have to say.  I am pretty sure that she tried to kill me!!! I am already sore.  Holy cow!  I am really excited about changing up my workouts.  Don't get me wrong...I absolutely LOVE my ChaLEAN but I get bored very quickly and when I do I start to fall off the wagon.  I DO NOT want to fall off the wagon.  I will still do CE but I also want to do JM. 

Just when I think I am about to fall over dead Jillian yells out, "I got 300 and 400 pound people doing this...you CAN do this!!!" And then I think, "Really?"  UGH so of course I push even harder and I did almost die.  LOL

All in all I had 2 great workouts today and I can't wait to see what I look like at the end of this 6 week challenge.  Join me in this challenge.  If you need a coach or need some or want to try some Shakeology please get with Amy.  http://www.amylovesfitness.com/

Until next time....BRING YOUR "A" GAME!!!!!

PS- My first weigh in for the challenge is Saturday!

The 6 Week Challenge

My bestie from CT came for a visit on Wednesday.  While she was here we decided that we are going to challenge each other to a fitness challenge.  We are going to hold each other accountable.  We decided on the 6 weeks because that is about when she should be MOVING to CA!!! Yes, she had an interview with the LASD and she nailed it! Yahoo!  I know she is going to get the job!

So, over the next 6 weeks the challenge is to lose 5 pounds and 3 inches over all.  We are starting today.  We are going to document all of our measurements as well as our weight.  If I win she has to buy me a bag of Shakeology and if she wins I have to buy her an equal $ amount of fitness related items.  So, if Shakeology is $107 per bag then I have to buy her $107 worth of stuff related to fitness.

I am very excited about this challenge.  It's small yet attainable.  It is reasonable to lose 5 pounds and 3 overall inches in 6 weeks.  I will keep you posted every week during this 6 weeks and give you the progress.  There will even be a before and after photo!

Wish us the best!!!

Ciao!

PS- If you would like to try the Shakeology or need a coach go to http://www.amylovesfitness.com/ & get in touch with Amy.  She is awesome!

And another...YUM YUM YUM!!!

Zucchini Fries!

These are a tasty alternative to regular fries and zucchini are chock full of vitamin C. Make sure to use small zucchinis - they tend to hold their shape better when you cook them.

Ingredients:

Olive oil

4 small zucchinis, cut into 3 x 3/4 in. fries

1/4 tsp. sea salt

Freshly ground black pepper

1 Tbsp. extra virgin oilve oil

2 Tbsp. Parmesan cheese

Preparation:

Preheat oven to 450 degrees. Line a rimmed baking sheet with foil and coat lightly with olive oil.

In a large bowl, combine zucchini, salt, pepper and oil. Toss to coat thoroughly.

Arrange zucchini on prepared baking sheet in a single layer and roast, tossing once halfway through cooking, for 18 to 20 minutes or until lightly browned. Transfer to a plate and sprinkle with Parmesan cheese.

Nutritional information(per 1 cup serving): Calories: 60, Fat: 4 g., Carbs: 4 g., Protein: 2 g.

More Recipies!

You'll never go back to regular fries after eating these. So yummy!!

Sweet Potato Fries!!!

Ingredients:

Olive oil

Handful of fresh rosemary

1 tsp. chili powder

1 tsp. ground cumin

1 tsp. paprika

1 tsp. sea salt

1 tsp. freshly ground black pepper

1 lb. sweet potatoes

Preparation:

Preheat oven to 400 degrees. Coat a baking sheet lightly wirth olive oil. Spread rosemary evenly on baking sheet. Mix together all  ingredients except for sweet potatoes in a small bowl.

Thoroughly scrub sweet potatoes and pat dry. Slice off ends of potatoes and slice into fries. Place potatoes on top of rosemary. Sprinkle with seasoning mixture. Lightly drizzle with olive oil. Bake 20 minutes.

Stir fries and return to oven for 25 minutes or until golden. Makes 6 servings.

Nutritional information: Calories: 44, Protein: 1 g., Carbs: 13 g., Fat: 0 g.

BEAT BLOAT!!!!

Want to BEAT BLOAT?  try these 5 easy tips!

1. Watch your carbs!  Many are high in one of five hard-to-digest sugars: lactose, fructose, fructans, sugar alcohols, and galactans.

2. If dairy makes you bloated, you may have developed lactose intolerance. Try lower-lactose foods (like hard cheese or yogurt) or lactose-free dairy products, or take a lactase enzyme.

3. Pick your fruit carefully - Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears.

4. Limit galactan-rich legumes (soy nuts, chickpeas, lentils, and all beans), cabbage, and brussels sprouts if they're causing you trouble. Soaking dried beans overnight or taking the OTC enzyme Beano may help.

5. Flush your body - lots and lots of water!!!!

A Healthier Choice...

So I have been trying to follow (and doing a prettya darn good job) my friend Amy with her Clean Eats.  I am a fish person so I eat a lot of fish.  However, I was browsing online yesterday and found some "Clean Eats" that looked and sounded rather good.

Deep Dish Pizza 

Ingredients:

1 (8 oz.) extra lean turkey sausage

2 Tbsp. olive oil, divided

1 medium yellow onion

1 red pepper, thinly sliced

1 green pepper, thinly sliced

1 ½ c. mushrooms, thinly sliced

1/8 tsp. sea salt

1/8 tsp. pepper

2 tsp. corn meal

1 (1 lb.) whole wheat pizza dough

6 oz. low fat mozzarella cheese, shredded and divided

1 c. tomato sauce

1 Tbsp. fresh oregano, chopped

Instructions:

Preheat oven to 450 degrees. Cut a slit along the length of the sausage and discard casing. Place sausage into bowl and refrigerate until needed.

Heat 1 Tbsp. oil in a medium sauté pan over medium high heat. Add onion and sauté for 2 minutes. Add peppers and mushrooms and cook for 3 minutes. Season with salt and pepper and transfer mixture into a bowl.

Return pan to burner over medium-high heat. Add sausage meat and cook, breaking it up with a wooden spoon. Cook for about 4 minutes. Place sausage onto a paper towel lined plate. Brush inside of a 12 inch deep dish pizza pan with remaining 1 Tbsp. oil and sprinkle with cornmeal. Roll out dough to 14 inches in diameter. Place dough into pan and press to sides and bottom of pan gently, stretching dough 1 ½ inches up the side of the pan.

Sprinkle half the mozzarella over bottom of crust. Evenly layer sausage, then sautéed vegetables onto crust. Pour tomato sauce evenly over top and sprinkle with remaining mozzarella. Place pan in oven and bake for 20 -25 minutes. Remove from oven and let rest for 5 minutes. Cut into 12 wedges. Sprinkle each slice with ¼ tsp. oregano and serve immediately. Makes 12 servings.

Nutritional Information: Calories: 186, Fat: 9 g., Carbs: 17 g., Protein: 10 g.

Deconstructed Lasagna

Ingredients:

·        1 lb extra-lean ground beef

·         1/2 cup yellow onion, chopped

·         2 cloves garlic, diced

·         2 cups eggplant, unpeeled and cubed

·         1/4 cup carrots, peeled and diced

·         1 cup no-salted-added tomato sauce, divided

·         1/2 tsp dried oregano

·         1/4 tsp ground black pepper

·         1 cup fresh spinach, chopped

·         1 1/2 cups whole-wheat fusilli pasta

·         1 cup whole-wheat elbow macaroni

·         1 cup part-skim ricotta cheese

·         1/2 cup tomato, diced

·         10 fresh basil leaves, torn

·         1 tsp extra-virgin olive oil

·         1/2 cup part-skim mozzarella, shredded

·         Additional basil leaves, as garnish

Instructions:

1.    In a large skillet over medium-high, sauté beef, onion, garlic, eggplant and carrots until meat is cooked thoroughly, about 10 minutes. Stir in 1/2 cup sauce, oregano and pepper. Reduce heat to medium-low, cover and simmer for 5 minutes. Then uncover and stir in spinach until just beginning to wilt.

2.    Meanwhile, cook fusilli according to package directions in a medium pot. Drain and set aside in a bowl. Next, cook macaroni according to package directions using the same medium pot. Drain and add to fusilli.

3.    In a medium bowl, stir together ricotta, tomato, basil and oil.

4.    In a large bowl, add beef mixture, both pastas, remaining ½ cup sauce and mozzarella, stirring until well combined. Then stir in ricotta mixture, until all contents are combined. Serve, garnished with additional basil leaves.

Nutrients per 1 1/2 cup-serving: Calories: 420, Total Fat: 8 g, Sat. Fat: 3 g, Carbs: 57 g, Fiber: 9 g, Sugars: 7 g, Protein: 33 g, Sodium: 190 mg, Cholesterol: 50 mg

Try these two recipies and let me know your thoughts.  I am going to make both of these this weekend.  Remember "CLEAN" is foods that are not processed and don't contain ingredients that you can't pronounce.  Join me as I am joining Amy in the (her) Clean Eat Challenge!

I'm Sorry

For those of you who read this blog I am sorry I haven't been consistent.  I have been so preoccupied with work and moving that I just plain forgot about this blog.  And then of course every time I thought to blog I was too tired.  However, I also have not been consistent in my workouts. I said from the beginning that I would always be truthful.  I have done the ChaLEAN Extreme and I love it!  However, I have not went for a run for three weeks!!! I am feeling so out of shape.  My eating habits have been good, but not GREAT like I'd like them.  This is no excuse, but I am back to hitting in hard come tomorrow.  I am moving this week and in my new house I will have a much better workout space.  I actually pretty excited. 

The ChaLEAN Extreme workouts that I purchased came with 2 really great cookbooks.  I can't wait to try some of the recipes.  For now, all my dishes are packed (except a couple of pans) so I haven't really been cooking.  I will be so happy to get moved. 

Once I get back in the swing of things (about a week or so) i will update with my latest workouts and recipes.  Please be patient with me.

Until next time...keep it moving!

It's Been a While

Holy wow! With all the excitement I almost forgot about my beloved fitness blog! Today is day 26.  Everything has been going smoothly.  I have lost (until my weigh-in tomorrow) 10 pounds and 7% body fat!  I am very excited.  I haven't skipped one workout in 26 days.  Some days are more intense than others.  I have been eating clean and I feel so good.  Last night we went to Angus Steakhouse (this is the first restaurant meal in 26 days).  I had a 6 oz fillet mignon, steamed broccoli, about 10 bites of Caesar salad, and a few bites of chocolate chip cookie & 2 tall glasses of lemon water.  I didn't eat until I was full; I ate until I was satisfied. It was nice to go out to eat and NOT have 2 baskets of bread while we waited for our food.  Last night was a special occasion and I kept within my Weight Watchers points.  I am very happy.  I didn't even go into my weekly allowance points!  Go me!!!

Today we are headed to the boat for lunch.  I think I will take a long some fruit and veggies.  (Just in case I get hungry!)  I am looking forward to the next 4 weeks.  I sure hope I can lost 10 more pounds!

As for the rest of you...HOW IS YOUR JOURNEY GOING!!!???  I am sure you are as fabulous as always.

Until Next Time....Eat Clean!!!

Day 14

I have lost 5.2 pounds and 5.5% body fat in just 14 days!!!! I am feeling really good.  I need to venture out in my cooking and really try some new recipies. I will start this weekend!  This is a really busy week for me so I don't really have a lot of "night" time to try new stuff.  I did find an interesting article in the LA Times...

Saccharin - most think it is unsafe...

Think saccharin is unsafe? You may want to think again.

Saccharin was first identified as a hazardous, potentially cancer-causing chemical by the Food and Drug Administration in the 1970s. But since that time it has slowly been exonerated by state and federal agencies. The FDA changed its position on the chemical in 2001, reclassifying it as OK for consumption, as did the state of California. Now the EPA has announced removal of the sweetener from its list of hazardous chemicals too.

Saccharin is one of the best studied artificial sweeteners — after all, it's been around the longest. It was discovered accidentally in the 1870s by a Johns Hopkins University scientist who was searching for a food preservative when he noticed that one of the compounds he was working with was terrifically sweet.

By 1900, saccharin had become popular among food manufacturers, who slipped it into products unannounced as a cheap alternative to sugar. When word got out about the practice, irate Americans demanded better food labeling laws to ensure they were getting what they paid for.

During World Wars I and II, when sugar was rationed, saccharin become popular among consumers. But its popularity wouldn't surge until the 1950s, when dieting came into vogue and women, in particular, began casting about for low-calorie foods and ingredients. That's when saccharin, until then available in drugstores as a sweetener for diabetics, began to make its way into kitchens and a growing number of diet foods, says Carolyn de la Peña, professor of American Studies at UC Davis and the author of "Empty Pleasures: The Story of Artificial Sweeteners From Saccharin to Splenda."

From the 1950s through the 1960s, as dieting became more and more popular, saccharin and a second class of artificial sweeteners called cyclamates were added to everything from canned fruit to diet soda.

Both sweeteners became the targets of new federal laws in the 1970s, when the environmental movement focused Americans' attention on the potential risks of synthetic chemicals, says David Rosner, professor of history and sociomedical sciences at Columbia University in New York.

In that decade, new studies examining the sweeteners' effects on lab rats suggested that both cyclamates and saccharin increased the risk of bladder cancer. The FDA moved quickly to ban cyclamates in 1970, invoking a 1958 law that allowed the agency to restrict any food additive found to cause cancer in animals or people.

But when the agency attempted to do the same for saccharin in 1977, a million people wrote letters of protest, says De la Peña. She attributes the outcry to the fact that Americans were less trusting of government in the late 1970s — and to the fact that the Calorie Control Council, which represents the diet food and drink industry, ran an ad campaign encouraging consumers to protest the ban. (A petition by the Calorie Control Council was also behind the EPA's recent review of the sweetener.) In response, the FDA required saccharin-containing foods to bear the following warning label instead: "Use of this product may be hazardous to your health. This product contains saccharin which has been determined to cause cancer in laboratory animals."

Research on saccharin continued after the FDA declared it a hazardous chemical, and animal studies continued to link the sweetener to bladder cancer when ingested at high doses. But human studies were less conclusive.

A few European studies looked at populations who consumed artificial sweeteners back in the 1940s, when saccharin consumption was high, but these found no link between the sweetener and bladder cancer.

A large American study, conducted by the National Cancer Institute and published in the journal Epidemiology in 1994, found a 30% higher risk of bladder cancer in people who consumed more than 1.6 grams of artificial sweetener a day. (The study also found that having multiple urinary tract infections and drinking more than 50 cups of coffee a week increased the risk of cancer by roughly the same amount.)

These data led the Department of Health and Human Services' National Toxicology Program to remove saccharin from its list of harmful carcinogens in 2000. The program's scientists concluded that the doses that caused cancer in lab rats — saccharin made up 3% or more of their diets — were far higher than human consumption rates. Furthermore, they noted, saccharin caused cancer in rats by irritating the bladder, an effect considered irrelevant to humans because of the differences in urine composition between people and rats.

Following the National Toxicology Program's decision, the FDA repealed the sweetener's warning label. And when the EPA announced it would take saccharin off its list of hazardous chemicals in December, it too based its decision on the National Toxicology Program's report.

But Marion Nestle, professor of nutrition, food studies and public health at New York University, says the safety of the sweetener is still up for debate.

"The science [on saccharin] has always been complicated, as is typical for substances used at low doses," she says.

Rosner says that population studies of saccharin's (or any chemical's) effects on humans are inherently limited. Such studies, which look at the health effects of large numbers of people who choose to eat saccharin or not, can't separate long-term effects of one sweetener from another, since people who consume artificial sweeteners don't usually limit themselves to one type.

Rosner adds says that saccharin is caught up in a decades-old political battle over how to determine whether chemicals added to food and other products are safe over the long term. Historically, he says, industry has favored putting chemicals into use until their risks can be demonstrated — an event that rarely happens unless a chemical causes immediate or dramatic harm. Consumer groups have called for a precautionary approach that would require industries to prove chemicals are safe beyond a doubt before including them in foods or other consumer products.

Politics aside, whether saccharin or artificial sweeteners in general are safe is a separate question from whether they're good for you, says Dr. Rebecca Brown, a pediatric endocrinologist with the National Institute of Diabetes and Digestive and Kidney Diseases at the National Institutes of Health.

Although decades of use and research indicate that the levels humans typically consume are unlikely to be toxic, saccharin and other artificial sweeteners may have other negative effects. For instance, Brown says, many studies have linked artificial sweetener consumption to increased weight gain and an increased risk of diabetes. Scientists still haven't determined whether the sweeteners cause the weight gain and diabetes, or whether people who are at risk of overweight and diabetes are more likely to use such sweeteners to begin with.

For some, the sweetener's bitterness may override other concerns. ("Personally, I do not like the way it tastes, and I avoid it when I can," Nestle says.) But, says De la Peña, "if it were going to kill us, we'd know that by now."

health@latimes.com

Copyright © 2011, Los Angeles Times

 

Day 11

I know. I know.  I am way off on blogging.  I have just gotten busy and I wanted to make sure I was getting my workouts in.  My friend Heather sent me a link for a newsletter.  Here are a couple of items from the newsletter...

Achieving Your Goals

1.    Make each goal precise and measurable.  If you don't know precisely what you want, you won’t really know what you’re striving for and wander aimlessly.  Also, if you don’t make your goal measurable, you won’t know whether or not you achieved it.  Be sure to include a time line.

2.    Write each goal down and create sub-goals you will need to achieve in order to fulfill the main goal.

3.    Share each goal with someone who can help hold you accountable and create milestones you can achieve along the way.  Be sure to check in regularly with your mentor or buddy to ensure you are on track.

4.    Measure results and change course if off track.  If you find you are wandering off course, ask “why?”  Find out what’s amuck and create a plan to get back on course.

5.    Celebrate success.  With each accomplishment, pat yourself on the back!  It’s great to keep a “check list” of milestones so you can see them checked off as they are accomplished.

By applying these five tips, you can keep yourself focused and on track to achieving your goals!

And a yummy recipe!!

Apple Cranberry Salad

INGREDIENTS (Serves 8-12)

2 cups whole cranberries
2 apples, cored and sliced
¼ cup fresh orange juice
¼ cup raw honey
1 TBSP fresh lemon juice
½ tsp cinnamon
¼ tsp ginger
¼ cup walnuts or pecans (optional)

PREPARATION

1. Wash and drain cranberries
2. Core and slice apples
3. Combine all ingredients in food processor. (NOTE: You may need to hand mix so that the big stuff on top gets moved to the bottom.)
4. Chill and garnish to your liking.

I hope you are enjoying the recipes!  I hope you are getting fabulously fit.  BTW, I LOVE Zumba!!! I am mixing it up with my run.  I am also doing free weight exercises and bands.  I am becoming addicted!!!

Until Next Time.....GET OFF THE COUCH AND GET MOVING!!!!

Day 8

No...it is not Groundhog Day...I messed up.  Today is actually day 8.  I have a fabulous recipe for you!

I started this post a couple of days ago.  I am sorry that I have been a blogging slacker.  I can tell you this though...I have been no slacker with fitness!  Weight Watchers is going fabulous and I have been working out every day.  I am feeling so good and I am already starting to feel a difference.  I am not sure how many pounds I have lost but I have lost 5% body fat since 29 December.  I think that is a huge accomplishment.  I am staying motivated and am very proud of myself.  I am looking forward to my results at the 1 month mark.  I have been trying several recipes and I have some really great ones for you.  I am actually thinking of getting some Shakeology packets (chocolate flavored) and mixing them as Amy has described to me.  I guess more like a "smoothie" as opposed to a cleanse. 

I hope all of you are having a fabulously fit day!  I have included a recipe!

Beef and Broccoli Stir-Fry

Ingredients

2 1/2 Tbsp cornstarch, divided
1/4 Tsp salt
3/4 pound lean sirloin beef, trimmed, thinly sliced against the grain
2 Tsp canola oil
1 Cup reduced-sodium chicken broth, divided
5 Cups of broccoli
1 Tbsp fresh, minced ginger root
2 Tsp garlic
1/2 Tsp red pepper flakes (or more if you like)
1/4 cup low-sodium soy sauce
1/2 cup of water

Directions

On a plate combine 2 tablespoons cornstarch and salt, add beef and toss to coat

Heat oil in a large pan or walk over med-high heat and ad beef.  Stir fry until lightly browned (about 4 minutes). Transfer to bowl with slotted spoon.

Add 1/2 cup broth to the same pan, stir to loosen any bits on the bottom of the pan. Add broccoli, cover, cook tossing occasionally and sprinkling with a tablespoon of water if needed. Broccoli should be crisp-tender. Uncover pan and add ginger, garlic, and red pepper flakes, stir fry until fragrant.

In a cup stir together the soy sauce, remaining half cup of broth, remaining half tablespoon of cornstarch, and water until blended. Stir into pan. Reduce heat and simmer until thickened. Return beef and accumulated juices to pan and toss to coat.

1 1/4 cups per serving (5 PointsPlus value)

ENJOY!!!!!

Day 8

Today is day 8!  I haven't even been on the scale so I have no idea how many pounds I have lost.  The scale I have at home is "broken".  By that I mean that I think it is about 6 pounds off according to the doctor's scale.  So today I will buy a new scale. 

My Zumba arrived on Monday and I did one of the sessions last night....HOW FUN!!!!!!!!!!!!!!!  I am addicted to ZUMBA!

How are all of you doing with your fitness goal for the new year?  I hope all is going great.  Here is a new recipe for you to try!

Sauteed Califlower and Tomatoes

Ingredients

4 tsp extra-virgin olive oil

8 cups cauliflower, fresh

¼ cups water

2 cups grape tomatoes, halved

1 tbsp minced garlic

¾ tsp salt

½ tsp black pepper, freshly ground

Directions

·         In a large, deep, 12-inch nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add cauliflower; cover and cook, stirring occasionally and adding a tablespoon or two of water if needed, until cauliflower is golden in spots and almost tender, about 6 to 8 minutes.

·         Add remaining 2 teaspoons oil, tomatoes, garlic, salt and pepper; cook, stirring, until tomatoes soften and cauliflower is tender, about 3 minutes. Yields about 1 cup per serving.

 ENJOY!!!!!

Day 5

I want to list a few things in today's post.  First of all, I didn't have my pre-workout Access Bar this morning before my workout.  I could totally tell because I just wasn't feelin it today.  I did a 30 min jog/walk on 3.0 incline and did about 10 minutes of weights and about 3 minutes of stretching.  I just wasn't feelin in today and I know it as because I didn't have my bar.  I may have a bar a little later and go for an actual run.  We'll see.  Otherwise so far so good.  I will be posting my first "pounds lost" on Wednesday.

Ok, now on to the next item of business.  Power Foods.  Here is a short list of power foods (and many of them 0 WW points).

FRUIT
Apples
Bananas
Blackberries
Fresh Cherries
Blueberries
Kiwifruit
Oranges
Pomegranate
raspberries
Pumpkin

VEGGIES
Asparagus
Cucumber
Beets
Broccoli
Fennel
Lentils
Sweet potatoes
Spinach
Squash

WHOLE GRAINS
Barley
Cornmeal
Rice
Wheat berries (cooked)

DAIRY
Cottage Cheese (low fat for fat free)
Fat Free milk
Fat free sour cream
fat Free or Light yogurt
Soy Milk

LEAN PROTEINS
Beans
Bison
Buffalo
Chicken breast
Eggs (preferable egg whites if you are doing WW)
Fish
Pork
Veggie Burgers
Venison (cooked obviously)

And now for a delicious side dish to your lean meats/fish for dinner!  YUMMY!!!

Mashed Sweet Potatoes

Ingredients

3 medium sweet potatoes (peeled and cut into 1 in. chunks)
2 cloves of garlic
1/2 cup plain fat-free yogurt (greek recommended)
4 tsp sugar (or Truvia)
1/8 tsp table salt
1/8 tsp black pepper

Instructions

Place potatoes and garlic in a large saucepan; pour in enough water to cover the potatoes.  Set pan over high heat and bring to a boil;  boil until potatoes are fork-tender, about 8 minutes)

Drain potatoes and garlic; transfer potatoes and garlic to a large bowl.  Add yogurt and sugar to bowl; mash until smooth.  Season to taste with salt and pepper (you can also use nutmeg or cinnamon).

1/2 cup per serving (2 WW points)

Day 4 and Happy New Year!

Today has been a great day!  I used some of my activity points today.  Working out has made me extremely hungry.  Way more than normal.  I ran today and lifted free weights and stretched with the bands.  I feel great.  I was sure to take my vitamins and my heart health vitamins.  Tomorrow I am going to do P90X Kenpo.  I love that workout and I feel so good when I am done with it.  I may or may not run on the treadmill.  We shall see how much energy I have left.  Tonight for dinner I had Mahi Mahi and a big green salad with Ras Vin dressing.  I have had 8 glasses of water today (all with straight lemon juice) and one cup of coffee.  I did "splurge" today and I had a coke early this afternoon.  A Coke is 4 WW points so I haven't been drinking them.  Today, I wanted one.  I actually didn't even drink it all because it was so sweet.  Besides, I have been trying my hardest to stay away from sugar.  So far the fitness journey is going well.  I have some great friends that are keeping me on track and motivated.  I am here to help keep you motivated too!

Today was a success!  I hope your day was a success too!

Welcome to 2011 fellow fighters!