New Article: “The Myth of Discipline”

Tonight, I was sitting at gymnastics watching my kids practice while I enjoyed a very NON- paleo yummy delicious KIND bar. Now, I’ve always justified it as it’s “kinda paleo” cause it’s made with honey, nuts and fruit and it has dark chocolate in it….however, having one a day is not going to do much for my abs anything really. It’s a treat to be enjoyed on occasion, not everyday! And, just as I finished, I found this article about discipline and loving yourself. It’s very well written and it hit a note with me. I use sweet foods as a reward for being busy stressed out or “I deserve a treat”, blah blah blah. If I want to get stronger, then, I will honor my body better but saving them for a once a week treat rather than an everyday treat.

Check this article out!
The Myth of Discipline by Charles Poliquin

New Article: “The Myth of Discipline”

New Prospects!

Clearly, we had a super strong team last weekend. Clearly, we cooperated well and supported each other well. I loved every minute of it. We now have another competition coming up in another month and this time we (my friend and I) are competing with our husbands on a team of four. The cool thing is we get to one do one mini-WOD each followed by Cross Fit Totals which is a 1 RM of Press, Deadlift and Back Squat. It’s going to be super fun and I can’t wait to get out there with my husband of 13 years and rock it! Having a competition looming in front of me gives me a focus for a month. What is the focus?! Get big PR’s of course! Lift serious weight. Be an older mom setting an example for all those young ladies out there, that we too can be competitive!

Next competition, CrossFit Kinnick Team Competition.

New Prospects!

Common Running Injuries: A Helpful Guide

Are you a new or seasoned runner?  Every had a running injury?

Almost everyone I know enjoys running and what a great way to stay in shape.  With running though comes some potential risks and can take a toll on your body and muscles if you don’t train right.

My UK friends over at Up and Running  have a very helpful guide I wanted to share.  This guide can help you identify and diagnose common known running injuries.

The guide will show you the cause, symptoms and treatment of many kinds of injuries that can happen when running.  You have 3 options to click on.

Feet & Ankles
Knees & Shins
Lower back, Hips, Thighs and Groin

When you click on those, dots will show up on the gals body to the right.  Just click on each dot to read more about that particular type of injury.

This guide is just intended to help inform you of the most common running injuries.  Be sure to see a medical professional for any injuries you might personally experience.

Enjoy!

Have you ever had a running injury?

Common Running Injuries: A Helpful Guide

How to Reduce Stress By Uncluttering

Stress is terrible but if you can reduce stress by uncluttering you will live a much happier life. We all live life as best we can but almost always there are conflicting priorities and way to much to do in a day. Over time we will find that there are things that just never get done until they become a big priority.

I fight with this all the time just like I am sure you are. And I just want to give you a few tips that I hope will help you to lower your stress level, get more done, and be more happy with your life.

Reduce Stress by Uncluttering

Reduce Stress By Uncluttering

I have had some experience with this great method to reduce stress. It takes just five steps to drop your stress level and you can make a big difference today although it may take a couple of weeks to straighten out your schedule completely. So if you are interesting in doing this to change your life then here are the five steps.

1. Assess your current situation – The first thing to do is to see what it is holding your thoughts and getting in your way. Do you have too many clothes that don’t fit? Do you have a spare room or storage room that is a mess? Do you have paperwork that you need to file. There are lots and lots of problems that people have that are not a big problem (like outstanding credit cards, or lack of cash) and it takes a day or two to clean up.

2. Use the “Getting Things Done” method of Processing – This means that all of those things, items, thoughts, junk, and undone tasks can all be written down and available to be done. This may seem redundant to the actual doing and the previous step as well but don’t worry. Just get each of these things and write them down on a piece of paper each by themselves.

3. Setup an action schedule for just the next 7 days – This means that out of all of those things outstanding what can you complete in the next 7 days completely. Try to get some tough things and some easy things so that you can have victories that you can build on. Some of these may be one step like “Take old clothes to Goodwill” or “Organise the Garage” but it is amazing to feel the stress lift once these stupid little jobs are finally out of your head and out of the way.

4. Run through the next 7 days and act, act, act! – Action is the only important thing at this point. The planning and schedule are done and now you can get some stuff completed. Make sure that you make a big deal in your own mind of each and every task completed.

5. Celebrate and Re-assess – After the week of action you can sit down again and reassess what you have completed, how much you have been able to reduce stress in all parts of your life, and what is still outstanding. This exercise should have led to a much better frame of mind and most importantly a realization that through action you can make a lot of changes in your life. You can now see if these are more things that you can complete or if you can cut back on what may have been a hectic week.

The Results of this Uncluttering Stress Reduction Process

I find that I do this kind of thing at home as well as completely separately at work. There are many parts and places in our life that become stress points for us and by reduce stress by uncluttering  in one spot will help you live a much more calm and fulfilling life in another part of your home, marriage, or worklife.

Try to run through this process to reduce stress at least once a month to make sure you are always staying ahead of the game.

If you liked this post then these otehrs should be right up your alley as well:

Stress Management In Easy Steps
Free Book on how to avoid stress
Top Tips For Stress Relief

How to Reduce Stress By Uncluttering

Lose Fat, Be Healthy Radio Interview on CFRA

How to Fat & Be Healthy

In this interview Angie asks me hard questions on why people don’t follow through on an exercise and nutrition program. I also talk about the missing ingredient when it comes to sustainable results.

Lose Fat, Be Healthy Radio Interview on CFRA

Cabbage, Carrot and Apple Salad

Happy Monday night friends. I hope your weekend was nice and relaxing. We didn’t have any major plans and it was really cold out so I spent most of the weekend inside — cooking, doing a bit of cleaning and some wedding planning.

Saturday was fun though! Isaac and I went to the gym first thing and then my friend Michelle and I got together for lunch plus a yorkie playdate with Olive and her pup, Maxwell.

Olive and Max are both yorkies. They look like brother and sister (Olive’s hair is a little shaggy right now so they don’t look as similar as they could). They also make the exact same noises — growls, barks, etc. There were several times where Michelle and I couldn’t tell which one was barking.

Too much cuteness to handle…

Thanks goes to Michelle for the awesome picts.

Saturday afternoon Isaac and I ventured out to look at wedding bands and then met some friends at Mekong (Isaac’s favorite spot) for dinner and a few drinks.

Sunday was pretty lazy an I spent a good amount of time inside prepping for the week, although I did go out later in the evening for a vinyasa flow class. I hadn’t been to a yoga class since my knee injury and it felt ahh-maz-ing. Definitely need to get my om on more often.

While tinkering around the house on Sunday before yoga, I whipped up a quick salad with ingredients from my Relay Foods Virginia’s Bounty Basket. Relay offers a bounty basket with local produce that changes week to week based on what’s in season in Virginia. This week’s basket included sweet potatoes, regular potatoes, spaghetti squash, butternut squash, carrots, apples and a head of cabbage. Quite a nice spread!

I wanted to include quite a few of the ingredients so I put together a simple, raw salad with the cabbage, carrots and apples (which were super crunchy and sweet — just the way I like them). I added a tahini dressing and topped it off with sunflower seeds and raisins. Easy and super delicious!

I always forget how good cabbage is.

Of course I had to taste the salad, but I tried not to eat too much because although the salad is composed of all Conscious Cleanse approved foods, it doesn’t follow the food combining rules the plan recommends. Let’s just say that it was very hard not to go back for seconds. I think you’re going to like it!

Cabbage, Carrot and Apple Salad

Happy National Vitamin Day

Guess what today is? National Vitamin Day! Did you celebrate by taking your vitamins this morning? I know I did.

To celebrate a bit more, here are some fun vitamin facts:

13 vitamins have been discovered.
Vitamin B12 was the last to be discovered in 1948.
Kiwis and strawberries contain almost twice as much vitamin C as oranges.
Most animals can produce their own vitamin C with the exception of fish, primates (including humans) and guinea pigs!
You should never store vitamins on top of your microwaves or refrigerator – those locations typically give off heat and may reduce the effectiveness of your vitamins.
It’s okay for your pee to be bright yellow after taking a multivitamin or B-complex. It means that your body has an adequate amount of Vitamin B and is excreting what it doesn’t need.
Most vitamins have at least two names

Vitamin A is retinol.
B vitamins: vitamin B1 is thiamine, B2 is riboflavin, vitamin B3 as niacin, vitamin B5 is pantothenic acid, B6 is pyridoxine and Vitamin B7 is Laetrile.
Vitamin C is ascorbic acid, with the word ascorbic meaning “without scurvy.”
Vitamin D is Ergosol.
Vitamin H is more commonly known as Biotin.
Vitamin K1 is phylloquinone, Vitamin K2 is menaquinone while vitamin K3 is menadione.

While I’m all about getting the nutrients we need through whole, real foods, sometimes we have nutritional gaps or times in our lives where we need to supplement our diet — this is where vitamin and mineral supplements certainly come in handy.

As part of being a Nature Made Ambassador, I was asked to set a healthy pledge for 2013 on National Vitamin Day — which works out perfectly because I never actually got to write down my New Year’s resolutions this year.

Most of you all already know my goal is to make 2013 my fittest year yet (I am getting married after all!) so my pledge will be to make sure I’m:

Eating as healthy as possible — one way I plan to do this is by increasing my consumption of greens. Leafy greens are one of the most nutrient dense foods on the planet. They’re high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are also crammed with fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.
Drinking over 60 ounces of water a day.
Being more consistent with my workouts per the advice I received from Moni.
Taking my vitamins every day.

I know I can do it!

How are your new year’s resolutions going? Are they starting to slip away? Today is the perfect day to reset your intentions. What healthy pledges would you like to set for yourself ?

Nature Made® VitaMelts™ are a new “one of a kind”, enjoyable way to take your vitamins because they melt in your mouth and taste great. Discover how new Nature Made® VitaMelts™ can transform your vitamin taking experience by making it enjoyable. Visit us on Facebook to get a coupon.

Disclosure: Compensation was provided by Nature Made via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Nature Made.

Happy National Vitamin Day

Checking In: The Flu

It’s been a while since I have posted.  I traveled to Las Vegas on business then came home and left soon after for a family trip to Oklahoma.  We celebrated our granddaughter’s 1st birthday.

It was so great to spend a few days with them.  She’s going to grow up so fast, we need to visit as much as possible.

Coming home from Las Vegas I had a bug that thankfully only lasted a few days before we left for Oklahoma.  But upon returning home I was sick as a dog.  I’m still sick but I’m feeling a lot better.

And I sure hope to get back into the home gym soon.  I have one more business trip coming up next week so I need to be healthy for travel.  I’m just taking it easy and doing my best to eat healthy.

I have been trying to have an orange a day and we are juicing as well.  Loving our new Breville juicer!  I’ll be blogging about all that soon.

While in Oklahoma, my stepdaughter had me trying out dancing on XBOX Kinect.  I loved it and now am putting it on my birthday wish list.  Have you tried Kinect?

Not much else to report but I did want to check in.  I did no formal workouts in Oklahoma but chasing and lifting a one year old is a ton of work.  On our way there I did pack a pretty healthy lunch so we didn’t have to stop along the way.  I learned last time when all there was available was a Jack in the Box.  Enough said!

So I packed us peanut butter and jelly sandwiches, strawberries, grapes and a few other goodies.  We stopped at a very nice rest area and took a short break to eat and stretch our legs.  We had a bit of fun on the kiddie playground too.

The last week home has been mostly sleeping and taking Ibuprofin.  Rinse and repeat.  Off to try and plan our meals for the week.

How did your workouts go last week?  Are you staying safe from the flu?

Checking In: The Flu

Get Well Green Smoothie Recipe

I made a great green smoothie yesterday.  I have been under the weather and this was something yummy to put in my body.  This Get Well smoothie turned out a beautiful green color as you see here.

I love making green smooothies and trying out different combinations. Here are some of my different healthy smoothie concoctions.  I have been using the Magic Bullet blender for years.  It makes my smoothie process so so simple and easy to clean up too.

We have been juicing as well and I have a plan to post about that as well.  We are still playing around with the new juicer and trying different fruits and veggies.  It’s been quite the experience.

Here is my Get Well green smoothie recipe.  Hope you enjoy!

Angie’s Get Well Green Smoothie

1/2 banana
1 orange
1 large handful of spinach
1/2 cup frozen pineapple chunks
1/2 cup water
3-4 ice cubes

Now it’s time to get blending.  Go make yourself a healthy smoothie.

Do you have any favorite green smoothie recipes?

Get Well Green Smoothie Recipe

Why Eating a Low Fat Diet Won’t Necessarily Lead to Weight Loss

At one time low fat diets were popular for weight control. Low fat dieters compulsively read labels at the supermarket to see how many fat grams a product contained before dropping it into their shopping cart. It’s true that a gram of fat is more energy dense than a gram of protein or carbohydrates. One gram of fat supplies almost 9 calories, while protein and carbs have only about 4 calories per gram. Intuitively it would make sense that you’d want to avoid fats with their higher energy density. But eating a low fat diet may not be the best strategy for keeping weight off. Here’s why.

Not All Fats Are Equal

Fats may have gotten a bad reputation partially because of its association with saturated fat and trans fats, two types of fats that increase the risk of heart disease. But there are other fats called polyunsaturated fats and monounsaturated fats that differ in structure from saturated fat and trans fats and actually have benefits for heart health. Monounsaturated fats lower LDL cholesterol level, and thereby reduce one of the risk factors for heart disease. Some polyunsaturated fats, especially omega-3 fats found in fatty fish, have anti-inflammatory properties and properties that keep platelets from clumping together to cause a heart attack. Not all fats are bad for the heart.

Research also shows that not all fats are bad for your waistline. In a study carried out at the Nutritional Physiology Research Center in Australia, researchers found that omega-3 polyunsaturated fats boosted fat loss in subjects that worked out. Seventy-five male and female participants took either fish oil supplements or vegetable oil for 12 weeks. During that time half of each group ran three times a week for 45 minutes at a moderate intensity. At the end of the study, their body fat was measured using dual energy x-ray absorptiometry.

The results? The only group that lost a significant amount of body fat was the group that exercised and took fish oil supplements. The researchers in this study believe that the omega-3 fatty acids they supplemented with helps to boost breakdown of fats during exercise. Sounds like a good reason to eat more wild Alaskan salmon, doesn’t it?

Good Fats May Improve Insulin Sensitivity

Another way omega-3 fats may help with weight loss is by increasing insulin sensitivity. Insulin is a hormone that boosts fat storage. That’s why you don’t want high levels circulating in your blood stream. In a study published in Diabetes Research, researchers found that supplementing with 3 grams of omega-3 fatty acids for 2 months increased insulin sensitivity. When insulin is more sensitive, you need less of it to do the job of lowering blood sugar levels, and there’s less available to put fat on your tummy and waistline. At the same time, omega-3 fatty acids lower triglyceride levels, a type of blood fat that’s linked with heart disease.

Other Problems with Low Fat Diets

There’s another disadvantage of eating a low fat diet. Low-fat foods are often high in carbs. When manufacturers make foods that are low fat, they add more sugar to make them taste better. This isn’t a good trade-off since processed carbs spike insulin levels.

You also need a certain amount of fat in your diet to supply two essential fatty acids called alpha-linolenic-acid and linoleic acid. Without these two essential fatty acids, you’ll suffer a wide range of symptoms include dry skin, dry eyes and painful joints. Fat is important for synthesizing hormone that are involved in metabolism and for absorption of fat-soluble vitamins that are needed for health. A very low fat diet is an unhealthy one.

The Bottom Line?

Don’t be fat phobic. Instead choose healthy fats such as monounsaturated fats found in nuts and olive oil and polyunsaturated fats in fatty fish, walnuts and flaxseed. Dietary fat should make up between 20 and 30% of your daily calories. Eating the right kinds of fats can even give you a leg up in the fat loss department.

Why Eating a Low Fat Diet Won’t Necessarily Lead to Weight Loss

Can Resistant Starch Help You Lose Weight?

Starches and carbs aren’t what most people add to their diet when they’re trying to lose weight. On the other hand, not all starches are created equal. There’s a type of starch called resistant starch that promises to help you lose weight. In fact, some diet plans suggest adding more resistant starch to your diet to help you lose weight without hunger. What’s the story with resistant starch? Can it really help you shed body fat?

What is Resistant Starch?

As the name implies, resistant starch is starch that’s resistant to digestion. Normally, carbohydrates and starches are broken down to simple sugars. These simple sugars are absorbed by your small intestine and used as fuel by cells or stored as glycogen. Resistant starch manages to escape this fate, behaving more like fiber than a starch and passing intact through your digestive tract without being broken down into simple sugars.

Why are some people so enthusiastic about the weight loss benefits of resistant starch? Like fiber, resistant starch increases satiety without adding calories since it isn’t absorbed. But will it really boost weight loss? As good as it sounds, humans studies on resistant starch are lacking. Studies in rats show rats that eat a diet consisting of 25% of resistant starch lose more body fat than rats that eat an equal number of calories with no resistant starch. What’s less clear is whether this applies to humans – and whether it’s practical to eat a diet that high in resistant starch.

Then there’s another issue. Not all resistant starches are the same. Some are partially broken down and absorbed, so they aren’t all “calorie-free.”

Sources of Resistant Starch

Where do you find resistant starch? Resistant starch is present naturally in certain foods. Beans, lentils, bananas, seeds and unprocessed grains are good sources as well as corn and uncooked potatoes. Resistant starch is also formed when some foods are cooled after cooking them. When you cook a potato or pasta and cool it by placing it in the refrigerator some of its starch is converted to resistant starch.

Some manufacturers are taking it a step further by adding resistant starch to foods like bread and cereal to make them more filling. If you read the label for these products, you’ll see “modified corn starch” in the ingredient list. There’s also a flour-substitute called hi-maize made with modified cornstarch you can use as a substitute for part of the regular flour in recipes to add more resistant starch to your diet.

Resistant Starch: Should You Add It to Your Diet?

Adding resistant starch to your diet is unlikely to have a dramatic impact on weight loss – although it might reduce the number of calories you absorb and help you feel fuller. There are other potential benefits of resistant starch that are currently being looked at. It may improve colon health and, possibly, protect against colon cancer by boosting butyrate levels in the colon. Butyrate is made when intestinal bacteria break down resistant starch. Butyrate appears to protect colon cells from damage. Resistant starch is also good for people who suffer with constipation – and for type 2 diabetics. It appears to boost insulin sensitivity, making it good for metabolic health.

Get Resistant Starch Naturally

The best way to get the benefits of resistant starch is to enjoy more beans, lentils, seeds and other natural sources of resistant starch rather than focusing on foods made with modified cornstarch or resistant starch supplements. If you’re a pasta lover, there may also be a small advantage to eating pasta cold in the form of a pasta salad (light on the mayo) than cooked and doused in a creamy sauce. The bottom line? Enjoy resistant starch in its natural form, at least until more is known.

Can Resistant Starch Help You Lose Weight?

5 Quick Tests to See How Fast You’re Aging

Are you healthy and fit for your age or are you aging too fast? We all age at different rates based on lifestyle and heredity, and, fortunately, there’s a lot you can do from a lifestyle standpoint to slow down the ticking of your internal clock. But first you have to know where you stand. Here are some simple ways to gauge how fast you’re aging.

Check Your Resting Heart Rate

A lower resting heart rate means your cardiovascular system is more efficient. ‘Normal” heart rate is between 60 and 100 beats-per-minute, but well-conditioned athletes can have a resting heart rate as low as the 40s or 50s because the volume of blood they pump with each heartbeat is greater due to their level of conditioning.

Why is resting heart rate important? One study published in the journal JAMA showed that people whose heart rates went up over a 10-year period were at greater risk for mortality. If your heart rate is 80 beats-per-minute or lower, you’re in a lower risk category. On the other hand, if you’re consistently in the over 80 range, you may simply be de-conditioned or you could have something else going on, like an overactive thyroid. If you’ve checked with your doctor and you’re otherwise, healthy, a higher resting pulse rate is a sign you need to improve your cardiovascular fitness.

 Check Your Recovery Heart Rate

How rapidly your heart rate recovers after exercise is another indicator of heart health. Your nervous system controls how rapidly your heart slows down after exercise, specifically two opposing parts called the parasympathetic and sympathetic nervous system. If your heart rate recovery after exercise is slow, it could indicate an imbalance between these two systems. This could make you more susceptible to heart problems or sudden death.

After your next cardiovascular workout, take your pulse rate for 15 seconds right after stopping. Multiply by 4 to get the number of beats per minute. Wait exactly one minute and check your pulse rate again. Multiply by 4. If you have a good recovery heart rate, the difference between the two numbers should be 18 or greater. This means your heart recovered quickly from the stress of exercise. That’s a sign of a healthy heart. The good news? Regular cardiovascular exercise improves your recovery heart rate.

 Check Your Sense of Smell

It’s normal for your sense of smell to diminish somewhat with age, but difficulty identifying items based on their smell can be an early sign of Alzheimer’s disease. That’s because areas of the brain that process odors are often the first areas affected by Alzheimer’s disease. Put on a blindfold and have a friend place various aromas under your nose to see if you can name them. You can use any items that have a distinctive aroma like a lemon, peppermint, vinegar, a rose etc. You should be able to identify each item by smell. One word of advice. Make sure your sinuses aren’t clogged beforehand.

Check Your Height

If you’ve lost a significant amount of height since early adulthood, it may be a sign of silent spinal fractures due to loss of bone density. Measure your height and compare it to your height at the age of 25. If you’ve lost more than 1.6 inches in height over the years, your risk of harboring a silent spinal fracture due to bone loss is higher. Check your height yearly and keep a record of it. Most people lose less than half-an-inch every 10 years after the age of 40. More than that should raise a red flag.

Measure Your Waistline

A large waistline is a warning sign that you’re carrying around too much visceral fat. Visceral fat is deep belly fat, the kind that increases your risk for heart disease, stroke and type 2 diabetes. Unlike superficial belly fat that you can pinch, visceral fat produces inflammatory chemicals that speed up the aging process and increase your risk for health problems.

If you’re female and your waistline measures more than 32.5 inches, your risk for health problems is greater. For men, greater than 40 inches is a concern. To measure your waist circumference correctly, feel for the top of your hipbone, or iliac crest. Place the measuring tape just above this point. Pull the tape taut but not so tight that it indents the skin. Take the measurement at the end of expiration.

The Bottom Line?

Try these simple tests at home to see if you’re aging faster than you should. Then take steps to improve your “scores.” That includes getting enough calcium to protect your bones and regular cardiovascular and strength-training exercise. Of course, diet is an important factor too. Make sure you’re eating a balanced diet of mostly whole foods to keep your cells healthy and slow down how fast they age.

5 Quick Tests to See How Fast You’re Aging

3 Healthy Homemade Alternatives to Chips

They’re salty. They’re crispy. And they really are irresistible. It’s no wonder that Americans spend millions of dollars each year on potato chips and all of their high-calorie derivatives. Not coincidentally, chips are a major contributor to unhealthy lifestyles and weight gain. The good news is that there are alternatives that you can make at home.

Sweet Potatoes

Packed with manganese and vitamin A, sweet potatoes can be the perfect alternative to traditional potato chips. And you can make your own spice blend to suit your own taste. Some people combine a little salt, sugar, and cinnamon. Others prefer a savory blend of salt, black pepper, cumin, and garlic powder. Either way, sweet potato chips are easy to make. Here’s how:

• Preheat oven to 200 degrees.

• Slice sweet potatoes very thin and lay in a single layer on a parchment-lined baking sheet.

• Spray with cooking spray and sprinkle with desired seasoning.

• Cook for about 50 minutes.

• Turn chips over and cook for another 40 minutes.

• Cool chips on baking sheet and store in an airtight container.

Kale

Who would have ever thought that healthy green, leafy vegetables attain chip status as a snack food? But surprisingly, kale makes a wonderful-tasting, salty, crispy chip when dehydrated in the oven. Here is the simple recipe:

• Preheat oven to 250 degrees.

• Wash and dry kale leaves thoroughly.

• Remove tough center rib.

• Tear kale pieces into chip-sized pieces.

• Place kale leaves in a large bowl.

• Pour 2 tablespoons of vinegar, 2 tablespoons of olive oil and a teaspoon of salt over kale leaves.

• Toss to thoroughly coat.

• Cook in a single layer on parchment-lined baking sheet for 45 minutes.

• Turn leaves and cook for 10 minutes at a time until they reach desired doneness.

• Cool on baking sheet.

Chickpeas

If you love chips, then welcome to your new obsession – roasted chick peas. And better yet, they are quick and easy fix. Here’s how:

• Preheat oven to 425 degrees.

• Drain a can of chick peas from the grocery store.

• Lay them out on paper toweling to get all excess moisture off. They have to be very dry.

• Spray an aluminum foil-lined baking sheet with cooking spray.

• Spread peas out so they are in one layer and spray the top of them with cooking spray.

• Season any way you want. Herb combinations, cayenne pepper, or just plain salt work well.

• Bake for 15 minutes. Turn. Bake for 15 minutes longer.

To satisfy the craving for crispy or salty food, many people munch on chips. But not only can you not eat just one, but oftentimes it’s hard not to eat the entire bag. Instead of breaking your chip habit, try replacing it with healthier alternatives. You may be delightfully surprised.

3 Healthy Homemade Alternatives to Chips

Chicken Marsala

Ingredients

4 Boneless Skinless chicken breasts
1/2 cup whole wheat flour
1/4 tsp sea salt
1/4 tsp pepper
2 tbsp extra virgin olive oil
2 chopped garlic cloves
1 cup sliced mushrooms
1/2 Marsala cooking wine

Directions:

1. Put chicken breasts between sheets of plastic wrap or waxed paper and flatten each to about 1/4 inch thickness. You can use a rolling pin or the heel of your hand to do this.

2. In a small bowl, mix salt and pepper with flour. Coat chicken with flour mixture.

3. Heat oil in skillet over medium-high heat. Cook garlic and mushrooms for about 5-6 minutes, stirring.

4. Add chicken to skillet and cook about 8 minutes. Turn and cook until brown. Add wine to skillet and cook about 8-12 minutes until chicken is no longer pink.

(5. Serve with a salad or veggie of your choice. I did a simple roasted asparagus by tossing asparagus in olive oil and lightly seasoning with salt and pepper.)

Chicken Marsala

Carrot Cake Pancakes

this is a guest post by my BFF

In her last post, my dear Eatomaniac

Carrot Cake Pancakes

A Journey Out of My Comfort Zone - Day 4

I sit in front of a white page trying to start this post. Writing for the whole world is an exercise in getting out of your comfort zone in itself. Let alone writing ABOUT getting out of your comfort zone. Does this make it twice as uncomfortable? Ah, it is twice as exciting.

By consciously trying to get out of my comfort zone I water and feed my creativity – a simple challenge which first step can only be planned and the outcome is bound to be a surprise.

Photo: lusi

Playing the piano, the layman that I am, I have found a way to not only step out of my comfort zone and to accept being imperfect but also to connect with you on a deeper level and hopefully make your eyes shine, just like mine.

Rachel spoke of the beauty of stepping out of your comfort zone and how it can help other people as well. At the same time, Anabel wrote about her decision to expand her comfort zone and learn Web Design. By herself, of course. And I thought, aren’t we kindred spirits! See how excitement, motivation and creativity are genuinely contagious? We are scattered around the world live in different time zones but the flame in our words bonds us and pushes us forward, up, and out!

I have to admit that I took your suggestions seriously and I am preparing to play for you all. Whatever happens, I will be playing for you tomorrow, Tuesday, January 29th. You have to be here, mark it in your calendars! I will be only playing the right hand, of course (it is so challenging that at the time being I cannot imagine how I will include the left one… ), and even so it won’t be perfect but I will record it and play it as it comes, no stitching and remakes. It has to be real.

As real as it is now when I look at the piano, having played for more than an hour. After the initial excitement I am bewildered by the darts of frustration and impatience that went through my heart today. How could I allow negativity on this beautiful journey out of my comfort zone? The question still stings. Why would I not enjoy the outcome of my efforts but chose to be critical and unsatisfied?

Have you been in a similar situation? What are your thoughts?

On another note, if you have written a blog post about leaving your comfort zone and want to share it with us, please link to it and I will pin it to my Comfort Zone board on Pinterest!

Follow the rest of my journey:
Day 1
Day 2
Day 3
Day 5

A Journey Out of My Comfort Zone - Day 4

A Journey Out of My Comfort Zone - Day 5

Welcome to the big public step out of my comfort zone. I am taking it on the 5th day of my journey in learning to play the piano. I must be crazy,

A Journey Out of My Comfort Zone - Day 5

How to Sharpen Your Sense of Humor

By Bob Garner –

Bill Cosby once said, “Through humor, you can soften some of the worst blows that life delivers.” Humor is the saving grace that allows people to cope with life. It can be used to poke fun at a situation or lighten up a conversation. The benefits of having a sharp sense humor from a personal/health standpoint are obvious. After all – laughter is the best medicine; however, it can also be beneficial in the workplace.

According to the “The Humor Project,” over 98% of the 737 CEOs interviewed stated they would much rather hire someone with a sense of humor over someone who didn’t have one. Therefore, spending a little energy to hone that sense may not only be beneficial personally, but also professionally. Here are a few tips to help you sharpen your sense of humor.

1) Watch and Read the Masters

Jack Benny, George Burns, and Groucho Marx are just a few of the masters of humor and wit. Their timing was impeccable and their humor is timeless. Watching these humorists can aid you in developing your own sense of humor. Additionally, read the works of Twain, Wilde, Thurber and other similar humorist. Research witty sayings from people like Winston Churchill. Time spent doing so will not only bring a smile to your face, but also acts as training course in humor. If you find something that “tickles your funny bone,” see Step 2.

2) Start a Humor Log

The vast majority of comedians write out their material, and most keep notes on what works and what does not. Therefore, if you want to “seriously” sharpen your sense of humor, start keeping a journal or notes on what you think is funny or witty.

You can pull quotes and sayings from a variety of resources – from books or off of the internet. Like comedians, categorize them in a way that makes sense to you and then, periodically, go over your notes, so that you are always prepared. For example, you may have a category about that often discussed (but rarely applied) term of teamwork. When your boss starts chatting away regarding the need for everyone to stop thinking about themselves and start working together as a team, a humorous quip to toss into the conversation might be, “Well, it’s true there are no “I’s” in teamwork, but there are two of them in martini.” (I assume your boss has a sense of humor. If not, have him/her read this article.)

Maybe, you could have a category for that fun topic which always seems to pop up at weird times, like during year end holiday parties or birthdays – death. Should you be discussing death with your friends or local undertaker, you might lighten up the mood with, “Well, as Woody Allen once said, “I’m not afraid of death: I just don’t want to be there when it happens.” Not only is that snappy, but it also makes you appear to be witty and “well-read.” Bravo!

3) Say Less and Observe More

While saying less seems odd when writing about being humorous, actually it is very fitting. Humor and wit are based on observation – observing a situation or your own or other people’s behavior – and then making a comment.

In comedy, timing is everything. Making what you think is a humorous comment at the wrong time can give one the appearance of being insensitive or crass. Prior to making a comment, observe the situation and those around you and determine if your humorous quip will lighten the pain or add to it. This should take seconds for any intelligent person to ascertain. The best advice came from Johnny Carson, which was, “If you have to think about it – don’t say it.”

4) Aim for Home

The easiest target for your humor should be yourself. Many people feel that in order to be humorous, it’s more fun to insult others. In his book “How to be Funny,” Steve Allen wrote, “If you feel that the comedy of insult is your most natural style, good luck to you. And you’ll need it.” Few can pull off insulting others while not appearing to be unintelligent or uncaring. True, people point to Groucho Marx as an insult king; however, as Allen points out, “Because his image was almost that of a comic-strip character, most of his acerbic remarks did not give offence.”

I assume that your image is not that of a comic-strip; therefore, tread lightly when using your humor to make fun of others. If you research some of the masters mentioned above, you will see that much of their humor was pointed at themselves. Making light of one’s self or one’s situation is the perfect way to add humor to a conversation.

5) Hang with Funny People

If you wanted to be a better tennis player, you would link up with good tennis players. If you want to sharpen your sense of humor, hang with funny people. If you’ve followed Steps 1 and 2, then you will be welcomed to the conversation of most people who have a heightened sense of humor. (You might even be welcomed to the groups of people who lack a sense of humor – but why would you want to hang with those people?)

Watch funny movies. Go to comedy shows of present day comedians who “work clean” like Ellen DeGeneres, Rita Rudner, and Louie Anderson. (I emphasize “work clean,” because true humor and wit doesn’t involve dirty language or the use of “bathroom humor.” Most present day comedians can’t go 5 minutes without using a four-letter word or talking about sex or bodily functions.) Other funny people can aid you in sharpening your sense of humor. And now for the last tip… drum roll please…

If you follow the above suggestions, the last tip will be easier, which is that much like doing stand-up comedy – you have to get out there and just do it! As a funny motivational speaker and funny keynote speaker, I have to have a fairly sharp sense of humor and I know these 5 tips will help you sharpen your sense of humor.

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How to Sharpen Your Sense of Humor

Stop Being a People Pleaser – It’s Time To Focus on Your Own Needs

By Dr Jitesh Arora –

Are you a people pleaser? Do you try to attend other peoples’ needs, instead of your own needs and end up pleasing no one? Everyone is responsible to meet the needs of people around him but this concept should not be pushed to an unhealthy level.

The habit of pleasing everyone is often cultivated since childhood and most of the times it is due to critical parents and chaotic families. Children grown in such families believe that the only way to happiness is getting approval from everyone.

A person can break this vicious circle of being good to everyone by learning to communicate their own needs to others in a healthy manner. It is very important to be respectful of others while communicating your thoughts and needs. It can take some practice to draw a line between our own desires and demands of others. You will need some time to get your life back on track but one can become a much better person by understanding his needs and attending his own priorities.

It is a smart idea ask help from a consultant or a close friend. You need someone to identify the things which are holding you back in your life. It is very not important to find the situations where you are not assertive. This can help you to get to the root of the problem.

One should always learn to speak for himself. Don`t talk as a second person. Try to take responsibility for what you are doing or feeling.

First of all you need to please yourself. Ask yourself about your needs and desires and wait for the answer.

Learn to say “NO”. The biggest problem of insecure people is that they cannot say no to others. You should not make excuses but give solid reasons for not doing something.

Try to do the things your way and practice not worrying about what everybody else will think about it. You can listen to others but at the end, your choice should matter. Always remember that you will never reach your full potential by doing everything according to the people around you.

If you have been a “people pleaser” for a long time then it`s time to shift your focus from others to yourself. The transition is difficult but it can influence your life in a positive manner.

Do You want to Cultivate A Positive Attitude towards Life, No matter How bad the Situations seems to be?

If so, Download my brand new free ebook on Maintaining a Positive Attitude toward life.

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Stop Being a People Pleaser – It’s Time To Focus on Your Own Needs

Resolution Support Week 4: Do Less

Resolution Support Week 4: Do Less

Southern Stacks

Almost two years ago (really?!) I made this recipe for BBQ Tempeh and Fried Green Tomato stacks. They were so good, I’ve made them several times since. After picking up my CSA share with 2 lbs. of green tomatoes, I considered making the recipe again… but for the blog’s sake, decided to try something new. I wasn’t in the mood to fry the tomatoes, and decided to try to make a healthier stack. I had sprouts on hand, and a surplus of datil pepper sauce I made over the summer with the datil peppers I grew, so a Southern stack sounded perfect. I whipped up tiny corn pancakes as the base, then seasoned and crisped some tempeh and finally made a sort of pimento cheese to top it all off. These stacks were absolutely delicious! Hot and cold, healthy and full of flavor.

They should be made to order though, as the tomatoes did make the corn cakes a bit soggy at the end, but you could also re-work your stack so the tomato isn’t directly on the corn cake, and problem solved! If you can’t find or make datil pepper sauce, and chili sauce will do. I believe the sauce at Firehouse subs is a datil pepper sauce, so you can always pick some up there!

Southern StacksVeggie by Season original, makes 8 stacks
Corn cakes:1 egg1 c. milk1/4 c. frozen (thawed) corn kernels1 tbsp. canola oil3/4 c. all purpose flour1/2 c. cornmeal1 tsp. granulated sugar1/2 tsp. salt2 tsp. baking powder
In a medium sized bowl, whisk together egg, milk, corn and oil.Add flour, cornmeal, sugar, salt and baking powder, gently whisk until all dry ingredients are incorporated.Preheat griddle to medium heat, spray with nonstick spray and ladle 1/4

Southern Stacks

Creating some 21 day habits

Experts say that it takes 21 days to create a habit. I do not even know if this is true but the one thing that I do know is that if you do something, anything for 21 days it becomes ingrained inside you.

Let’s take that idea and run with it here shall we? Today we are as we are, if I decide that I am going to become more positive (this would make my wife and coworkers crazy) then I would think in my head as much as I could all day everyday about my successes in the past and the things that are going well. This would change me from being pretty positive to excited as I would feel that there is nothing that I can not do.

Building Great 21 Day Habits

At the same time if someone wanted to become healthy and they started to jog everyday as a runner would they would be sore the second day, sore the third day, stronger the fourth day, and very powerful by the fifth day. The habit is being formed, by the 21st day this person would be areal runner putting in mile after mile a week. Often runners have trouble taking days off even when they know they have to because that cadence of exercise reminds them of who they are, the habit has already been formed.

There are really only three steps in creating new habits that will become ingrained within 21 days, and really probably more like 10 days, and these are the following:

1. Decide on the Change – This means that you are making the very concious decision that whatever you are doing starting now will be different than before. This may be big like deciding you will exercise daily, eating better, or giving up alcohol, or this could be something smaller like deciding to start the day with a glass of water, or giving up some inane TV show.

2. Make the change often – To ingrain a change you have to conciously make that change as many times as possible. Usually if it is gaining something this is easier but if it is losing something than it will be more difficult. For instance every single time you want a cigarette but decide against it you will be giving something up, but if everytime you want to go for a walk you just get up and walk around the building you work in then you will be making an easy concious decision that you are looking forward to.

3. Understand that this is YOU now – The final step is the acceptance that you have changed. I do not consider myself a smoker anymore because it has been 15 years or so. I also don’t feel lazy becasue I have proven enough times that I know it is not true.

You should make your habit like SMART goals as well to help you to be able to get them right. If you wanted to lose weight this 21 days to a habit is even a shorter time but it works the same way. If you decide to eat only fruit instead of candy then you struggle for about three days and then it is over and three weeks later you have some chocolate and it starts burning in your stomach and the sugar rush gives you a headache, the habit was formed already.

My Experience in Building Lasting Habits

Years ago when I quit smoking I just imagined myself as a non smoker and then I just quit, I had been unsuccessful at cutting back so I decided that cold turkey was my best chance. After a couple of days for struggles I was OK and I continued my working out then one day weeks later I realized that the habit was now that I looked at myself as being in good shape and that I was flushing those bad toxins of smoking, I had turned the corner.

So now it is up to you. What do you want to do now? Do you have any bad habits to reverse? Or some Good habits you would like to incorporate into your daily life? As I said earlier, the change is the tough part and as you go along creating habits is a 21 day process so three weeks from today you can make a difference in yourself that you can be proud of.

If you liked this post then these otehrs should be right up your alley as well:

5 Healthy Habits
You Never Need to Say “I Can’t Quit Smoking”
Tips to Help Someone Quit Smoking

Creating some 21 day habits

Quit Smoking With Exercise

One Great way to help you with kicking the legal weed is to quit smoking with exercise. When you decide to stop smoking, you’ll bring on other changes in your life as well. Smoking is a very addictive habit, meaning that it is very hard to quit. There are a lot of changes that take place, although exercise can be a big help to you when you decide to quit.

Try to set a new routine, such as working out or going to the gym. If that isn’t possible, you should try waking up earlier and going for a short walk. If you can turn that walk into a run or a jog, it is going to be very stimulating and the best way that you can start your day.

Quit Smoking With Exercise

Keep in mind that to quit smoking with exercise doesn’t really mean pumping metal. If you don’t have the time to stop by the gym every day, then it isn’t really that big of a problem, as you can always choose to workout at home.

Whether you choose to workout at home or at a gym, you should always remember that regularity is the key. It isn’t getting started that’s the difficult part, it’s sticking to a regular exercise program that is difficult and proves to be stumbling block for most people.

Some people have a great start. They will buy track suits, gym wear, running shoes, and a lot of other gear, so their first day at the gym is almost like a celebration. As the days go by, they find it very difficult to meet the demands and their routine will slow down a lot and finally come to a complete exercise burnout.

One mistake that several people make is choosing the evenings to exercise. If evenings fit your lifestyle, then it’s fine. For most people however, the evening hours are when they are completely pooped. By the evening most of us are drained, and simply too tired for exercise. Therefore, it is always best to set some time aside for exercise in the morning.

In the morning, wake up a half an hour or so earlier, put on your shoes, and hit the road. Most roads are less crowded in the morning and less polluted as well, making it a wonderful and relaxing way to start the day.

Change Beverages to help Quit Smoking

You should also steer clear from the coffee and try tea instead. If you are moving around in the house, try playing music. You can also redecorate your room by adding a few pictures around. When you redecorate, you should get rid of everything that reminds you of smoking.

Plan your day where you’ll have something fun to do at the end of the day. It doesn’t need to be something that involves money, as you don’t want to end up bankrupt. Spending time with family, playing games, or going for a walk with your family are all good activities.

Watching television doesn’t really fit into the list. The reason is because television isn’t something that demands a lot of attention. You can easily do something else while you are watching television.

Stress Reduction to Quit Smoking

You should also make a list of things that build up your stress and try to avoid them. If it isn’t possible, you should try to find out some some ways to bust stress and use them. Whatever you do, you shouldn’t use stress as an excuse to start smoking.

There are many other methods that you can use to beat stress. You can try breathing exercises, mediation, or even music. Another great way to beat stress is using the distressing ball. If you don’t have one or access to one, you can always wiggle your fingers and toes. This too is a great and natural method to beat stress.

Use these tools as a way to cut down and especially if your want to quit smoking with exercise.

If you liked this post then these otehrs should be right up your alley as well:

Best Ways to Quit Smoking
10 Tips to help you quit smoking
Tips to Help Someone Quit Smoking

Quit Smoking With Exercise

Exercise And Asthma

My daughter, you know the one with the kidney disease? Well she also has Asthma and when she was first diagnosed we were bery confused. We had no idea if this was something that would get worse or if Asthma was a problem that got better with time.

Well Fortunately Taylors Asthma has gotten better over the years and she does not need a puffer almost at all anymore. But what about Asthma and exercise. Can she run and exercise? Usually Taylor is fine but we still make sure she has the puffers with her in case she loses her breath running.

If you suffer from asthma, you probably think that you can’t exercise properly or safely. Contrary to what many think of this subject, there are ways that you can get in shape and exercise, even if you suffer from asthma.

Asthma is a chronic lung disease that is marked by characteristics such as coughing, wheezing, shortness of breath, and chest tightness. Asthma tends to occur with people who are genetically or environmentally presdisposed to the condition.

Some of the triggers that may start or make an attack worse include exposure to allergens, viral respiratory infections, airway irritants, exercise, and exposure to things such as dust mites or cockroaches.

Common Ways to Prevent Asthma

You can prevent asthma attacks by doing the following:
1. Bathe your pets weekly.
2. Don’t smoke or permit smoking in your home.
3. When mold or pollen counts are high, you should stay inside with air conditioning.
4. Wash your bedding and any stuffed toys at least once per week in hot water.
5. Wash your hands every chance you get.
6. Get a flu shot.
7. Wear a scarf over your mouth and nose in the winter months.
8. Be proactive and know your triggers and how you should avoid them.

Exercise and Asthma

Now that you know what you know about asthma, you may be wondering where exercise fits in. As most doctors will tell you, you shouldn’t give up on sports or exercise at all. You just have to be smart about how you play and take special precautions to avoid attacks.

Almost all doctors agree that the best way to prevent attacks during exercise is to keep your inhaler and medication close by. You should never use the inhaler more than 3 times during a game or exercise session. If you are up the previous night with coughing and wheezing, it’s always best to go light with your exercise the next day.

For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 – 10 minutes of exercise and will often be worse in cold or dry air.

If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports. There are many activities for you to choose from, to ensure you get the exercise you need as well.

Keep in mind that the condition of asthma isn’t “all in your head”, it is a real physiological medical treatment that will require treatment to prevent and treat. Even though your doctor will be your best friend in treating asthma, you are the one who can prevent your symptoms.

Always be smart, take your medication, and be proactive. Don’t let it put you in a life of misery – as you can enjoy exercise just like everyone else.

If you liked this post then these otehrs should be right up your alley as well:

Vitamins to Treat Asthma
Asthma Inhalers – With CFCs being phased out
Natural Asthma Remedy

Exercise And Asthma