Girlfriends Are Cheaper Than Therapists & A Lot More Fun…!

Or so the saying goes…but I have to say I certainly agree!  This weekend I raced in a sprint triathlon with 6 other girlfriends. Some I work with, some I work out with, and some I just met.  Regardless, we entered this race with different aspirations and goals–to win, to place, to better our last time, to finish, to conquer and overcome….but most of all to have fun and celebrate life.  We met at Jayne Ann’s at 4:45 for last minute prep and our “before” shot. We were excited, anxious, tired (me…yawn) and ready to take on this experience.  We couldn’t have had better weather. The pool was comfortable–not too hot and not too cold.  The weather warmed up enough so that no additional layers were needed after the swim. The bike route was hilly and beautiful. And the run was off road, through some woods, on trails and along side a small lake.

You know the poem that talks about friends who come and go. Some are for a lifetime and some for a period of time. No matter how long, each brings a special gift.

My Saturday morning friends are amazing. One has a fear of water…and yet, that does not stop her from swimming several times a week and racing.  One of them has never run before, yet she put everything she had into this race, finished it and did fantastic. Another one I want to be like when I grown up. She runs a 6 minute mile and has a rock hard little bod.  Several of these ladies beat their best times and set personal records. Another one still looks like an amazing beauty after an hour and a half of strenuous racing!  These ladies are so motivating, so encouraging, so STRONG!

Here’s to a great weekend, a lot of fun, girlfriends who rock & more PRs!

It’s that time of the year again…and I have to tell you, I am READY!  Ready for a more normal schedule again. Earlier to bed, earlier to rise.  I love the summers, but as a single mom, it’s a more difficult juggle to stay on top of things and keep balanced in the summer when the kids are up later and sleeping in, swimming and racing. It’s all fun, but I am READY for school to start back.

A subject that is near and dear to my heart is kids’ health. You’ve read the stories, seen the headlines.  The % of kids overweight has more than TRIPLED (yeah, you read that right) since the mid 1970’s. That’s according to the Centers for Disease Control and Prevention. (Awful, huh?) It’s tough as a parent to fight the marketing and the taste of junk food.  Did you know the government began setting standards for school lunches after World War II because too many young men failed their physicals due to malnutrition?!  But, as you and I both know, our school lunches leave much to be desired. Those programs are trying to balance budgets with demand. That’s why 20% of our Jr. and Sr. High Schools have started bringing in McDonalds and Pizza Hut! It sells and the schools get money. Another loophole in the school lunch program involves the ala carte options which are not required to follow the “standards” set by the government.

As a parent what can you do? Expose your kids to as many healthy foods as possible. Involve them in the meal creation. I allow my kids to add ANY food to the grocery list as long as it is healthy. Also, at my house, if you COOK the meal, you don’t have to do the dishes. So, my kids have actually started cooking meals. That way they cook what THEY want and don’t have to do the dishes. Works for me. Long ago, I took a paper plate and drew a cross on it. I explained 1/4 of the plate should be protein, 1/4 starchy carb (rice/potato/whole grain roll) and half should be covered in colorful vegetables–the more color the better. I encourage them to enjoy a wonderful fruit for dessert and I always try to have some washed on hand so fruit is an easy option when they are hungry.  And, I holler, “Eat REAL!” when they are heading out the door with friends. They probably roll their eyes, however it’s my reminder to choose real food vs. the artifical stuff when they have the option.

I also send lunches to school and incorporate my kids into that planning process. They can select one day a week to eat at school for their “junk” day. (I know, it makes me cringe, but it helps with the balance and buy in!)  Recently I came across a wonderful, easy recipe that my kids LOVE and it gets GREEN into their lives. It is so simple, even my 10 year old makes it!  However it’s best eaten as soon as it is cooked, so it’s not really an option for school lunches.  It’s called “kale crunch” and I hope you enjoy it!

Take one bunch of kale, wash it, shake or blot the water off, and remove the center stalk. I just pull it off by hand. Then line or spray a cookie sheet with pam or olive oil. Fill it with kale, lightly mist with olive oil and sprinkle lightly with salt, garlic salt, parmesan cheese, or Ms. Dash Chipotle (we’ve tried all of these!).  Bake it for 10 minutes at 375 and voila! You have a light, crunchy GREEN snack for your family to enjoy.

Well, for me that’s easy. I love to eat…I wouldn’t dream of missing a meal because of the simple pleasure I get from eating! Having said that, the other reasons just fall in line…I know what happens to my body if I go without food for more than 3 hours. It’s not good (and a whole other blog or two!). So many folks skip breakfast because it’s an easier meal to skip and a cup o’ Joe can often make you “feel” like you’re doing fine without your morning meal. Not so fast, Joe. Think again.

Breakfast eaters are usually slimmer than their non-eating breakfast compadres. They tend to eat fewer calories in a day–believe it or not. Eating breakfast keeps your healthy and helps boost your immune system. It also is good for your brain power. You’ve seen the studies, right? Memory and brain function get a boost from breakfast. It’s not just something good to do for school age children. The same holds true for adults. Numerous tests have been performed in this area.

According to Men’s Health (one of my favorite sources!), “ A   typical breakfast is just a couple of hundred calories, mostly in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.

Even a classic fiber-rich breakfast- say a cup of raisin bran with blueberries and skim milk — provides less than 300 calories and only about 10 grams of protein. An ideal breakfast needs to be much larger — between 500 and 600 calories. And it needs to be packed with vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. That will give your body a high-quality, long-lasting, steady supply of energy to help you through the morning.” And of course, this is directed to the gents, so ladies, our caloric needs are a tad less.

Here are 2 breakfast ideas the editors at Men’s Health (www.menshealth.com) shared:

Prep time: 4 minutes

2 slices whole-wheat bread

1/2 c Kashi Go Lean Crunch! cereal

1 c fat-free milk

1 c frozen blueberries

1 1-oz slice Cheddar cheese

Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilled — but isn’t.

Benefits: “The cheese and milk in this meal are essential for building and maintaining new muscle,” says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. “The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down.”

Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber

Grab-and-Go Breakfast

Prep time: 1 minute

1 medium apple

1/2 pint fat-free milk

1 bran Vita muffin

1 pack Skippy Squeeze Stix peanut butter

Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat.

Benefits: Vita muffins (vitalicious.com) contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats — like peanut butter — may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym.

Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat,

ENJOY!! 

In continuation of my weekly sharing of “a few of my favorite things”…this week’s discovery is something I am very excited about. Remember, I love to eat…! Well, I found a place that makes snack sized squeeze packets of peanut butter. Yep. Good ol’ transportable PB! Or Almond Butter –my personal fave. When I am home, I like to incorporate AB into snacks–typically on rice cakes (remember the almond butter with cacao nibs and aquave nectar recipe?) or with granny smith apples , celery, or added to my Greek yogurt. Well, now I can enjoy it at work or on the road. I found this place called Justin’s Nut Butter and you can buy small packs in the flavors of PB, Honey PB, Cinnamon PB, Almond Butter, Honey AB, or Maple Almond. They are USDA-certified organic and have no bad stuff in them. Yum. They don’t last long around my house.

Folks often ask me what and how I eat. I don’t know about you, but I enjoy eating! You’re not going to find me skipping meals. In fact, I typically eat 5-6 times a day. Now those are not full meals, but smaller “mini” meals or snacks in between meals. I find this keeps my energy strong throughout the day by preventing big swings in blood sugar levels.

A little something that I almost always have in the fridge is what I am sharing with you today. It’s super easy to make. You can eat it as is, as a dip, on top of rice cakes-chicken-fish-eggs, or rolled into a flour or corn tortilla! Plus, it’s quick to make and keeps for several days in the fridge.

1 can black beans

1 can chickpeas or white kidney beans

1 can rotel tomatoes

1 can corn

2 large avocados

Il rinse and drain all of the above, with the exception of the rotel tomatoes. That helps remove some of the excess salt. In fact, when possible, I buy organic salt free versions of the veggies. There is plenty of sodium in the tomatoes. Cut up the avocados into small chunks and mix it all together. If you really want to make it more “dip-like” go ahead and mash it up or use a food processor. I’m not big on “kitchen-time” so I usually leave it as is.

That’s all there is to it. Quick and easy. AND, healthy for you. You will get a wonderful source of protein, fiber and complex carbohydrates. Try it and let me know what healthy recipes you have to share. Especially if they prep time takes < 5 minutes.

EAT REAL (real food, that is) and stay strong!

Lisa

I mentioned earlier that I was going to start writing about some of my favorite things. Sometimes it will be a product, sometimes it might be a place, or sometimes it could be a product or thing–like a movie. Today, however, it is about a recipe. A HEALTHY recipe from a friend of mine Allison Reyna whose life mission is about helping people use food as medicine. As a single, working mom with kids on the go, the following recipe is easy, healthy, and full of protein, good fats and complex carbs. Plus, it stores well in the fridge or freezer. Just pop them out when you need them. So, here it is. I hope you enjoy them as much as I do!

No Bake Almond-Oat Energy Bites

(Makes 24 1-inch balls and takes < 30 minutes to make!)

2 ½ cups rolled oats (regular)

½ cup raw pumpkin seeds (pepitas)

2 Tbs. cocoa powder

½ cup raisins or dried cranberries

1 Tbs. raw sunflower seeds

1 tsp. cinnamon

½ cup almond butter

1/3 cup + 1 Tbs. honey

2 Tbs. barley malt syrup or brown rice syrup

1 tsp. vanilla extract

Optional: ¾ cup cacao nibs

(I also throw in some dried blueberries, and mini dark chocolate morsels!)

Directions:

1. Grind ½ cup oats, ¼ pumpkin seeds and 2 tbs. cocoa powder in food processor until powdery. Transfer to medium bowl and set aside.

2. Combine remaining 2 cups oats, remaining ¼ cup pumpkins sees, raisins, etc. and cinnamon in large bowl. Stir in almond butter, honey, barley malt or brown rice syrup, and vanilla until soft dough forms.
3. Moisten hands and roll dough into 1 inch balls. Coat balls in oat-pumpkin-cocoa powder. Place on cookie sheet. Place cookie sheet in freezer to set, then serve or store in fridge.
4. And– oh yeah, enjoy!

P.S. If you have allergies, food issues, weight loss goals, energy problems, or are battling an illness, I encourage you to seek guidance from a nutritional counselor. There is power in the right foods.

Several friends of mine have asked me to share my personal snack options….Oh my…how much time do you have? ! Being a food fan, I love to eat–so I was thrilled when years ago, I learned how A.) more muscle = more calories burned (muscle is metabolically active) and B.) eating through the day helps keep your metabolism running. I’ve been on the snack attack for over 15 years now and truly it IS enjoyable! Now, I DID have to make some adjustments to my 3 primary meals so I didn’t add calories to my day, but most days I eat 5-6X a day. What I eat for snacks is where I get the most variety in my diet.  And for me, variety is truly a spice of life. Sort of reminds me of my weekly workout plans….but, I digress!

So, here are examples of my mid meal snacks or mini meals:

PB or Almond Butter and half a banana or granny smith apple (sooooooooo satisfying!).

Apple or gluten free (I’m one of those sensitive to gluten gals) waffle with honey or agave nectar drizzled on it.

My own crunch mix: Barbara’s Cinnamon Puffins (gluten free, good fiber, natural ingredients), almonds and/or 1/8 cup pumkin seeds, + some dried cranberries or cherries for a little tart.

1/4c nut mixture of almonds and pumpkin seeds and cranberries. (Ok,  I AM a chocolate lover so if I want a little treat, I take a bit of sugar free dark Godiva chocolate, melt it, and mix in dried cranberries and then freeze it to harden–then I leave it in the freezer so when I eat some, it takes longer to melt in my mouth….!)

Air popped or microwave popcorn (but not from a bag but Presto Microwave Popcorn Maker about $10 from Wal-mart) and a spray of olive oil, light salt or a Ms. Dash flavor like chipotle for SPICE, or a little parmesan. You can even throw in cranberries again for a little salt and sweet blend. I buy my dried fruits organic with no sugar added or sulfites.

Hummus with raw veggies or wheat free crackers/pretzels.

I also get the low sugar oatmeal and a scoop of protein powder (Biochem is my current fave in ….yeah, chocolate), plus a few dried…yeah, cranberries again. I throw them and some protein powder in a baggie and take it to work, then add hot water and mix it all together.

Ideally for me, I am looking for a mix with carbs and protein and if I can squeeze in some good fat or fruit for antioxidants, even better.

And then of course, there are protein bars….but that’s a whole other blog or two!  They make it really easy for a mid morning snack if you are on the go or at the office.

I DO find, that if I am rushed and I miss my morning snack and have had a lighter primary meal, I start to run low since my calories are down, so I do try to think ahead and be prepared. When I can keep food intake at regular intervals, I find my energy levels are constant throughout the day.

Hope you had a great Monday.  Set your goals for this week, plan your meals, your workouts, and count your blessings.  Live FIT, be STRONG, and LAUGH often.

-Lisa 

Hello friends! I’ve heard from a few of you that you would like more breakfast ideas. EASY, quick breakfast ideas–but HEALTHY ones. Kudos to you guys for going the healthy route ! OK, here’s a couple of easy ones to try:

Almond Protein Shake - there are a couple ways to do this depending on your preference for vanilla vs chocolate! (I’m a chocolate girl, myself!) I start with chocolate, unsweetened almond milk (you can go for nonfat dairy milk, vanilla oat milk, or vanilla rice or soy milk. Then add either chocolate or vanilla protein powder. Currently, I am using Biochem’s chocolate protein powder. If you want to cut calories, go 4 oz of the base milk and 6-8 oz of water, add 1/2 banana (I freeze mine once they start turning so I never lose a banana!), 1 tbsp almond butter. You can also add 1/4 cup raw almonds if that’s easier. I also keep organic frozen blueberries in my freezer and throw that in as well, plus some cinnamon flax seed oil. Yum!

Another easy meal is your basic eggs and toast. Try 2 pieces of Ezekiel bread ( like the cinnamon and raisin–can you tell I love cinnamon?!) and make your self an omelet with 3-4 egg whites and 1/2 cup chopped spinach and if you have them on hand, you can throw in tomatoes/sun dried tomatoes, mushrooms and/or onions (another good one to keep chopped and frozen in the freezer for ease. On your toast, again I go for a little sweet and good fat by either putting a tad of coconut oil on them fresh from the toaster so a little goes a long way, then I sprinkle stevia and loads of cinnamon. Add 1/2 a grapefruit and don’t forget your cup o’ GREEN! (…tea, that is–but with this breakfast you are also starting your day with a dark leafy veggie which is AWESOME!)

Another easy breakfast is OATMEAL. If you haven’t tried it in a while, this is one I tend to cook up more in the winter. Get yourself the SLOW cooked oatmeal, 1/2 cup, cook it per directions either microwave or stove top depending on your available time. Then, add in your protein powder . Again, I go for chocolate protein powder, about 1/3 package of sugar free hot chocolate mix (for sweetness), and 1 tbsp of almond butter. Mix it all up, then throw in fresh or frozen fruit–blueberries are a super food and they are always handy, but banana slices or raisins work well with this high protein, complex carb power breakfast.

These ought to get you going. If you have some ideas, please share them! Later I will share some snack ideas. My kids are hooked on a couple raw foods and home made energy bars.

POWER UP and LIVE FIT!