4 cups of veggies today

I want you to have 4 cups of vegetables today.  I prefer green ones but I will not be picky.  You choose...it can be anything but I want you to have 4 full cups of vegetables today. 

Eat Greens!
Melissa

Day 4 of the 7 day "NO SUGAR" Challenge

How are you doing without any sugar this week?  Here are just a few reasons that I am challenging you to go without sugar.  Hopefully this will motivate you to stay away from sugar.

You know all about sugar's cruel but seductive cycle of cravings, crashes, and weight gain, so I'll summarize the other little problems along the sugary trail to devastation: Sugar causes insulin resistance.  Sugar feeds cancer cells, which thrive on glucose.  Sugar can cause varicose veins.  Sugar feeds candida yeast.  Sugar compromises your immune systems for hours after you eat it.  Sugar wrinkles your skin and ages your entire body.  Sugar causes inflammation and fluid retention.  Sugar raises your triglyceride levels.  Sugar depletes nutrients in your body, such as chromium, which keep you lean and stabilize your blood sugar.  In fact, sugar is what makes sugar fattening.  I think you get it now.  White flour is readily converted to sugar in the body.  Many people who claim they don't have a sweet tooth satisfy their sugar addiction with white flour based breads and pastas, which cause the same problems as sugar.

We'll add some healthier sweeteners back to our diet in 3 more days. 

To your health,

Melissa

Quinoa Couscous

QUINOA COUSCOUS

INGREDIENTS

1 cup quinoa


2 cups water


1/2 cup fresh basil


1/4 cup fresh parsley


1/2 cup raisins


1/2 cup chickpeas, drained

1/2 cup toasted almonds


1 tablespoon olive oil
 




STEPS

In a saucepan, pour in 1 cup of quinoa and 2 cups of water.

Bring to a boil.

Reduce to a simmer, cover and cook until all the water is absorbed (about 10-15 minutes).


Remove and put in a bowl.


Chop the basil and parsley, and mix into the quinoa.


Toss in the raisins, chickpeas, almonds, and olive oil.


Salt and pepper to taste.


Verse of the day

Fear of man will prove to be a snare, but whoever trusts in the Lord is kept safe.

Proverbs 29:25

Have a blessed day,

Melissa

Fermented foods: Yogurt and others are fermented foods that are good for you - chicagotribune.com

Fermented foods: Yogurt and others are fermented foods that are good for you - chicagotribune.com

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Ask me a question

Hello Friends,

I want to hear from you!!!  You can send any questions........Send all your questions...Ask me anything....I am here for you!!!  Ask me anything about.....

• nutrition
• fitness
• recipes
• grocery shopping
• health issues
• how to overcome
• how to know God
• more of my testimony
• depression, fear, insecurity, anxiety, worry.....
• skincare
• makeup
• organic
• working out
• weight loss
• other

I want to hear from you. Please feel free to post under comments or if you would like it to be confidential, just email me at melissa@edentreepros.com.

Here for you!

Melissa

Advanced Cardio Workouts

These are not for a beginner.  These are really intense but they will really help you out of a plateau.  Try one of these 4 workouts for your next cardio session.

• Bike 55 min., 10 min. warm up 1 min. hard/ 2 min easy for 30 min.  The hard should be gradual where by the time you finish the intervals you're legs are spent.  Cool down 15 minutes high spinning 80-85 revolutions.
• Bike 55 min., warm up, moderate effort, check cadence (revolutions every 5 minutes, between 80-85 rpm./18-19mph) at 15 min do 2 min. increase resistance and maintain 85 rpm/ or 19mph.  Decrease resistance (easy/moderate) until 30 min. and repeat 2 min. hard, then decrease resistance until 45 min. and do 2 min. all out effort until legs are burning, then decrease resistance.  Easy remainder of time.
• Hard run: 10 minute warm-up easy jog, then do intervals of 1 minute hard followed by 2 minutes easy, do this for 40 minutes, then 5 minutes cool down.
• Hard run: 10 minute warm-up easy jog, then 30 seconds hard followed by one minute easy jog, do this for 30 minutes, cool down 15 minutes.

Hang in there,

Melissa

Sample day of my eating and weight loss tips

Many people have been asking me to share a sample day of what I eat.  Here is what I ate today....

Breakfast
Shake with 1/2 cup plain kefir, 1 cup of frozen fruit, ground flax, handful of spinach, Whey protein powder and water.  Blend in magic bullet. I also had a piece of Red Rice Bread with almond butter. 

Mid morning
Banana, handful of raw almonds and a boiled egg

Lunch
Green veggies with a few carrots, tuna and an apple (I would usually have a complex carb at this meal but did not today)

Mid afternoon
Greek plain non fat yogurt with one container of fresh blackberries

Dinner
Grilled Salmon
Steamed veggies
Rice

Later this evening I had a piece of fruit and a few organic raisins

I do not eat the same thing every day but this is a general idea.  Remember if you are eating healthy foods then you can eat more.  If you want to maintain your current weight then eat all that you would like but make sure they are made by God not by man. 

If you are trying to lose weight try a few of these tips:

• Reduce your complex carbs after 3pm in the afternoon
• Stop eating after 7pm
• No fruit juice
• Eat 5 to 6 small meals a day
• Increase your greens-add them to every meal
• Fill up on veggies especially green ones...you cannot eat too many of these
• Say no to cheese or only in moderation
• Only eat sprouted breads
• No white flour, no sugar, nothing fried
• Reduce your processed foods
• Reduce your salt intake
• Drink 8 glasses of water per day
• If you need a snack in the evening-pick a lean protein or a shake
• Add 1 to 2 tablespoons of ground flax to your food per day
• Stop all diet products (diet coke, diet food, lean cuisine, low-fat, non-fat etc)
• Exercise at least 20 to 30 minutes 5 days a week m...try the interval training

Cardio Challenge for you!

Try this on your indoor trainer or stationary bike.

Gabby Reeces Honeyline for Women



Remember...if you keep doing...what you've been doing.....you're going to keep getting..... what you've been getting!!


Try something new!

Melissa

How do I get your posts sent to my email?

Hello friends,

I have had several people asked me how to get the direct feeds of my posts to their email.  All you need to do is send me your email address and let me know that you would like me to add you.  I will enter that you would like all posts sent directly to your email.

Another question that I have received is how do I become a follower.  You need to set up a google account with a password.  It only takes a couple of seconds.  This will allow you to follow any blogs that I have posted, too.

Please let me know if you need any help!

Thanks for reading my blog.

Melissa

New 7 Day Challenge- Say goodbye to SUGAR

We have a new 7 day challenge.  I want you to give up sugar for 7 days.....I know that this will be a tough one because sugar is in almost everything.  I want you to avoid all sugar: (sugar, honey, agave, artificial sweeteners and any other form of sugar). 

The only sugar you are allowed to have is a piece of fruit. 

You can do this for 7 days.  It will be tricky if you are used to having a lot of sugar.  This means nothing added to your Starbucks...no jelly....no diet drinks.....no candy....no chocolate....no bars....

If it's in a box or bag...chances are...it has SUGAR!

If you do this one thing for 7 days...........  You are really going to notice a difference with your cravings.  You will desire less sweets.  By day seven a piece of fruit will taste like a dessert...OK...maybe not quite a dessert but you are really going to notice the difference.

The 1st few days depending on where you are on this journey....you might feel cranky and tired but by the 3rd or 4th day...you are going to see that you have more energy.  Your energy level will stay more consistent.  You won't be on a roller coaster. 

You can do this!!

Sugar free for 7 days!!

Melissa

Natural Beauty Products

I am posting some ideas for natural beauty products.

Naturall Beauty Products

My friend that lives in California told me her new favorite is www.nudeskincare.com

Some skincare products that I have tried and liked in the past are:

Dr Hauska (Whole Foods)
MyChelle (Whole Foods)
Korres (Sephora)

Some cheap great skincare tips:

Olive oil and Coconut oil work great as moisturizers. They also are great hair conditioners. Leave a little in overnight and shampoo in the morning.

Natural hair products that I really like:

John Masters Organics (Whole Foods now carries a few of their products)
Aveda
Kevin Murphy
MOP organics

One of the make-up lines that I like is:

Jane Iredale

Through the years I have been switching over to safer more natural products for skin care and make up. I would love for you to post some of your favorites!

Melissa

Turkey Chili

TURKEY CHILI




I understand that for some, it may seem a crazy to make chili with turkey instead of beef, but your heart and arteries will thank you. Make the substitute and see who notices. You will be surprised at how great this chili tastes!



Double the recipe for a big pot.



INGREDIENTS

Nonfat cooking spray

1 lb. lean ground turkey

Salt

Pepper

1 cup peeled and grated carrot

2/3 cup chopped onion

2/3 cup chopped celery

1 clove garlic, minced

2 tsp. chili powder

1 tsp. paprika

1 tsp. ground cumin

1/8 tsp. ground cayenne

1 14 ½ oz. can/jar chopped plum tomato in juice

½ cup low-fat, low-sodium chicken broth

1 bay leaf



Heat a 3-quart, nonstick saucepan over high heat and coat with cookingspray. Add the turkey and season to taste with the salt and pepper. Cook for 2 to 3 minutes, breaking up the turkey into pieces, until browned all over. Remove to a bowl, and cover with foil to keep warm.

Reduce the heat to low, and add the carrot, onion, celery, and garlic. Cook for 3 to 5 minutes, until the vegetables begin to soften.



Add the chili powder, paprika, cumin, and cayenne pepper. Cook, stirring, for 1 minute. Increase the heat to medium, and add the tomatoes, stock, and bay leaf. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 15 minutes, covered.

Add the browned turkey, and simmer for 5 minutes more.



Remove and discard the bay leaf before serving.

Makes 4 servings.

The Nourishing Gourmet — Nourishing. Satisfying. Gourmet.

The Nourishing Gourmet — Nourishing. Satisfying. Gourmet.

Absolutely life changing message

Our Pastor spoke one of the best messages today.  It is powerful and BE WARNED....it could be life changing....if you obey it.

I hope you will listen on line.  Go to www.gladtidingsomaha.com/media

The title of the message is "Refreshing brings Repentance"

Follow the truth,

Melissa

Morning Muffins

1 1/2 cups yellow cornmeal
1 1/2 cups buckwheat, spelt, or quinoa flour
1 tablespoon baking powder (use non-aluminum)
sea salt
1 cup fresh or frozen blueberries
1/4 cup pure maple syrup
1 tablespoon coconut oil
1 large egg
2 cups buttermilk, milk, yogurt, or water mixed with 1 heaping tablespoon almond or cashew butter.
1 teaspoon vanilla extract

Preheat oven to 400 degrees.

In a large mixing bowl, combine all dry ingredients.  Toss blueberries into dry mixture coating evenly.

In a separate bowl, combine all other ingredients.  Quickly fold the dry mixture using as few strokes as possible to prevent overmixing, which will make muffins tough.

Pour into paper cups and evenly distribute the muffin mixture into each cup.  Do not fill; leave room for rising during baking.

Place muffins on center over rack.  Bake 25-30 minutes.

Letters to God

We went to see this movie last night.  It is really sad but certainly worth going to see.

It's based on a true story of a boy with cancer.

Cardio Challenge

Do this 3 x's per week

On the treadmill.

0-2 minutes walk 3.5
2-5 minutes jog 5.5
5-6 minutes jog 6.0 incline on 2
6-7 minutes run 7.0 incline on 0
8-9 minutes run 7.2 incline on 0
9-11 minutes walk 3.8 incline at 4
12-14 minutes walk 4.0 incline at 5
14-15 minutes run 8.0 incline on 0
15-17 minutes walk 4.0 incline on 6
17-18 minutes run 7.5 incline on 0
18-19 minutes walk 4.0 incline on 6
19-20 minutes walk 3.8 incline on 3

If you can't hit the numbers on the treadmill...just use this pattern and do your best.  This is a very challenging 20 minute cardio session.  Try to add this 3 times a week with your strength training and you will see some results in a very short time! 

Get ready to sweat!

Melissa

Tip of the day-Avoid sugar

Avoid foods that have some form of sugar (or sweetner) listed among the top three ingredients.

Unless it's a special occasion.

Sugar has become so complicated, thanks to food science, there are now some forty types of sugar used in processed food, including barley malt, beet sugar, brown rice syrup, cane juice, corn sweetners, dextrin, dextrose, glucose, sucrose, invert sugar, polydextrose, sucrose, turbinado sugar, and so on.  Bottom line: sugar is sugar.  And organic sugar is sugar too.  As for the noncaloric sweetners such as aspartame or Splenda, research (in both humans and animals) suggest that switching to artificial sweetners does not lead to weight loss, for reasons not yet well understood.  But it may be that deceiving the brain with the reward of sweetness stimulates a craving for even more sweetners.

On special occasions have your treats or make them with agave syrup, xylitol, maple syrup or raw honey.  But these are still treats. 

Again, if you are craving something sweet....have a piece of fruit.  It is the safest most natural treat around.  But when fruit will not hit the spot and you really want a treat then enjoy it but don't live there!!


Eat fruit,

Melissa

Verse of the day

I waited patiently for the Lord to help me, and he turned to me and heard my cry. Psalm 40:1

We live in a world where we like everything in an instant.  Our emails, drive through, iphones, take a pill and lose weight today, microwaves and the list is endless.  Somehow, the art of waiting is lost.  We don't want to wait.  We want instant results!  I have to admit that waiting patiently on the Lord does not come natural to me.  Everything in me wants to fix it myself...right now!  But the word reassures us that if we wait on the Lord he will hear our cry.

Promise from God:

Lamentations 3:25

The Lord is wonderfully good to those who wait for him and seek him.

Blessings!

Melissa

French Toast

1 dozen egg whites
2 tablespoons cinnamon
2 teaspoons vanilla
1/2 cup skim milk, almond milk or rice milk
Ezekial bread

Blend all ingredients.  Dip the bread in the mixture.  Add bread to a heated skillet with a little olive oil spray.  Heat through.  Turn and continue cooking.  Lower the heat if it gets too brown and remains soggy on the inside.

Serve with fresh or frozen strawberries and some warm maple syrup.

Enjoy!
Melissa

Chicken & Barley Chili

Ingredients

1 cup onion, chopped
1 clove garlic, minced
3 cups water
1/2 cup medium barley, uncooked
1 can (16 oz) tomatoes, undrained, chopped
1 can (16 oz) no-salt added tomato sauce
1 can (14.5 oz) low sodium, no msg chicken broth
1 bag of frozen whole corn
1 can (4 oz) green chilies, drained and chopped
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups grilled or baked chicken, chopped
Shredded low fat cheese (optional)

In a 4 quart saucepan, cook onion and garlic in olive oil until onion is tender.  Add remaining ingredients except chicken.  Bring to a boil.  Reduce heat to low; cover.  Simmer 40 minutes, stirring occasionally.  Add cooked chicken; continue simmering 5 to 10 minutes or until chicken is heated through and barley is tender.  Add additional water or chicken broth if chili becomes too thick upon standing.  Top with your choice of low fat cheese if desired.

Search | Culinary Competitor

Search Culinary Competitor

Lesson 4: Alkaline vs. Acid | Thrive in 30

Lesson 4: Alkaline vs. Acid Thrive in 30

Another Beginner's Workout

2 days a week (non-consecutive days)

1. Bench press with dumbbells, barbell or machine (chest)
2. Dumbbell side lat raise (shoulders)
3. One arm dumbbell row or lat machine pull down (upper back)
4. Dumbbell extension behind head (triceps)
5. Dumbbell Bicep curl (biceps)
6. Leg extension or lunge (thighs)
7. Standing calf raise (calves)
8. Lying leg curl  or a roll out with a ball (hamstrings)
9. Crunches (abs)

Feel free to substitute any of these exercises for any others, this is just a guideline.  Do this routine for 2-3 sets of 8-12 reps per exercises, except calves and abs, where you can go up to 20-25 reps.  Rest one minute between sets.  After 3 to 6 months, you'll want to add exercises and move up to a split routine.

Some things we need to die to

Listen friends,  if you truly want to live the life that God has for you.....then you are going to have to die to some things. There was a time in my life that I was so tormented in my mind.  I was locked in chains of fear.  People have asked me how did you get free.  First of all, I want to make sure to give God all the glory.  I truly am a miracle.  I know that he did answer my cries.  I was so tormented with fear that I did not want to live....Have you ever been there? 

One of the things I had to do was meditate on the Word of God continually.  Here is a verse about taking every thought captive.  When the lies and fear would overwhelm my mind...I would have to take every thought captive. 

This is hard work and can be exhausting....it is a constant battle. I don't care what you are battling fear, insecurity, torment, lust...the list can be endless.  If you want victory...you must start taking every thought captive.  You will not be free unless you control your thoughts.  God will give you the strength as you begin to ask him to help you.

2 Corinthians 10:5

We demolish arguments and every pretension that sets itself up against the knowledge of God and we take captive every thought to make it obedient to Christ.

Another verse I want to share with you is:

Romans 8:6

The mind of sinful man is death, but the mind controlled by the Spirit is life and peace; the sinful mind is hostile to God.  It does not submit to God's law, nor can it do so. 

I don't know about your friends but I want a life of peace!  However, did you catch it....if we continue to have the mind of the sinful man...it is death.  If we want to have a life of peace then we must let our minds be controlled by the spirit.

• Die to wrong attitudes
• Die to the wrong thoughts
• Die to the world's standards
• Die to the lies women or men believe
• Die to the lies that media tells you
• Die to yourself and your flesh
• Die to unhealthy relationships
• Die to the wrong friendships
• Die to shame
• Die to fear
• Die to guilt
• Die to sin

You have to give up some things in order to be able to truly live.  Don't hold on to the things that are holding you back from being free.  It's time to let go...it's time to start living your life and being all that God has called you to be. 

Romans 6: 11-13 says that YOU have a choice....
In the same way, count yourselves dead to sin but alive to God in Christ Jesus.  Therefore do not let sin reign in your mortal body so that you obey its evil desires.  Do not offer the parts of your body to sin, as instruments of wickedness, but rather offer yourselves to God, as those who have been brought from death to live; and offer the parts of your body to him as instruments of righteousness. 


You can be free...choose life!

Melissa

Another TV update....

What about the movies and television programs you watch?  Does your TV just blare continually all day long, providing a dull background of mindlessness for your life?  Is there so much noise from all these things that you wouldn't hear "the still small voice" of God even if He were yelling at you?

In his book How To Have Good Health Dr E Ted Chandler says that people who watch TV more than four hours each day are "more fearful, anxious, and mistrustful than those viewing less than two hours per day." 

Research has shown that too much TV reduces a child's ability to think for himself and dulls his mind to such an extent that it affects his work in school.  Children who watch more than three hours of TV each day seem to do less well in school than those who watch for a shorter time.

Watching TV too much, or watching poor quality programs, is just as destructive for adults as it is for children.  Be specific about what you're watching and why. 

Always remember that whatever goes into your mind stays there--you have it filed in your memory forever, and although you may forget it for a time, it is still part of you.  So be careful how you feed your mind because that's what will feed your soul, just as what goes into your stomach will feed your body.

If you wouldn't want your kids, spouse or yourself to be doing what you are watching...should you really be watching it?

Phillipians 4: 8

Melissa

Favorite Cookbooks and websites for recipes

Cookbooks

• The Eat Clean Cookbook by Tosca Reno (I have all 3 of them)
• Body by God by Lisa Young (This was a great place to start)
• Eat to Live by Joel Fuhrman
• Food to Live By from Myra Goodman
• The Maximum Energy Cookbook by Sharon Broer
• The Maker's Diet
• The Conscious Cook by Tal Ronnen
• The kind diet by Alicia Silverstone
• Graeme Street has a cookbook but it is primarily for fitness
• Deceptively Delicious by Jessica Seinfeld
• Food Beautiful by Sarah
• New York Body Plan by David Kirsch has some great recipes in the book
• The Clean Eating Magazine has great recipes
• Eating Well magazine has really good recipes
• The Athlete's Plate by Adam Kelinson

Websites that have great recipes.  Some of these websites have things that I do not endorse but they are good resources for recipes.

• http://www.101cookbooks.com/
• http://www.bragg.com/
• http://www.ohsheglows.com/
• http://www.honeyline.com/
• http://www.drfuhrman.com/
• http://www.foodbeautful.com/
• http://www.thekindlife.com/
• http://www.nomeatathlete.com/
• http://www.feastingonfitness.blogspot.com/
• http://www.shapeupmom.com/
• http://www.greensmoothiegirl.com/
• http://www.livingfuel.com/
• http://www.hacres.com/

Please share your favorite healthy cookbooks, recipes and websites that you enjoy! 

Eat to live!
Melissa

Country Style Beef Soup

I have found some wonderful soup recipes in Tosca Reno's "Eat Clean" cookbooks.  I had a request for a soup recipe so I am posting this Beef soup. 

Ingredients:
2 pounds beef soup bones, such as short ribs. No fat!
8 cups water
2 cups low-sodium beef stock
2 sprigs of thyme
3 bay leaves
2 Tbsp extra virgin olive oil
2 onions, peeled and chopped
4 ribs celery
2 cloves of garlic, passed through a press
2 cups chopped fresh tomatoes
2 Tbsp of tomato paste
2 large carrots, peeled and chopped
2 sweet potatoes, peeled and chopped
2 parsnips, peeled and chopped
2 cups of shredded nappa cabbage
2 cups turnip, peeled and chopped
1 cup of edamame
1 cup butternut squash, peeled and cubed

Preparation:
In a large stock pot, place ribs, water, beef stock, thyme and bay leaves.  Bring to a boil and reduce heat.  Cover and simmer for 1 to 2 hours.

Remove the pan from heat and let cool down.  Strain the stock into a large bowl through a sieve.  Take any meat from the bones, shred it and return it to the soup.  Discard the bones and other cooked ingredients.

In a large pot or dutch oven heat olive oil over medium heat.  Add onions, celery and garlic.   Saute until onions become soft and translucent about 8 minutes.  Add cooked beef and broth, tomatoes, tomato paste, carrots and other vegetables.  Bring mixture to a boil.  Reduce heat and let simmer, covered, for 30 minutes.  Serve hot.

If you are a vegetarian just leave out the meat.  If you prefer chicken then substitute the ribs for chicken. 

Golden Cornbread

I have had a request for a healthier version of cornbread.

1/3 cup Bob's Red Mill 100% Stone Ground Cornmeal
1 cup Bob's Red Mill 100% Whole Wheat Flour
1/2 tsp seasalt
4 tsp. Baking powder
1 Egg
1 cup milk
1/4 cup of butter or olive oil

Sift together dry ingredients into bowl.  Add egg, milk and butter or oil.  Beat until smooth, about 1 min.  DO NOT OVERBEAT.  Bake in a greased 8-inch square pan for 20 to 25 minutes at 425 degrees.  Serve warm with butter.

I have played around with this recipe and tried less oil or butter.  I also tried yogurt once and they were still pretty good. 

Enjoy!

Melissa

What about Boca Burgers?

What do I think about Boca Burgers?


BOCA MEATLESS BURGERS ROASTED ONION (NATURALLY FLAVORED)

Ingredients: WATER, SOY PROTEIN CONCENTRATE, ONIONS, DRIED ONIONS, WHEAT GLUTEN, CONTAINS LESS THAN 2% OF SALT, METHYLCELLULOSE, DRIED GARLIC, CORN OIL, NATURAL FLAVOR (NON-MEAT), YEAST EXTRACT, CARAMEL COLOR, SOY SAUCE POWDER (SOYBEANS, SALT, WHEAT, MALTODEXTRIN), SESAME OIL, GUM ARABIC, SPICE.


Personally, I feel that if you really wanted one that you could have one on occasion.  I do not consider these a health food.   First of all, they are processed and have some added oils that are not really on my list of great things to eat.  They also are high in sodium.   If you are trying to avoid eating meat then go to Bragg's website  http://www.bragg.com/.  She has some wonderful recipes for making your own veggie burgers without the extra things you will find in a Boca Burger.   If you just are looking for something different and not a vegetarian then try turkey burgers.  You can add all kinds of things to flavor the ground turkey. 

I did find some veggie burgers by Sunshine at Wholefoods and they do not have any extra ingredients.  I tried them but they are not part of my normal routine.  I do consider them healthier than a boca burger. 

Remember try to stick with things that you know what all the ingredients are and as close to unprocessed as possible.  But if you are choosing between McDonald's or a Boca Burger then the Boca Burger is an excellent choice! 

To your health,

Melissa

Greek Yogurt versus Regular Plain Yogurt

Check out this comparison:




1 cup Plain Regular Nonfat Yogurt:

Calories 110 Calories from Fat 0

Total Fat 0g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 5mg

Sodium 150mg

Potassium 510mg

Total Carbohydrate 16g

Dietary Fiber 0g

Sugars 15g

Protein 11g

Vitamin A%

Vitamin C%

Calcium 40%

Iron 0%



1 cup Fage Plain Nonfat Greek Yogurt:

Calories 120 Calories from Fat 0

Total Fat 0g

Saturated Fat 0g

Trans Fat 0g

Cholesterol 0mg

Sodium 70mg

Potassium 270mg

Total Carbohydrate 7g

Dietary Fiber 0g

Sugars 6g

Protein 22g

Vitamin A 0%

Vitamin C 0%

Calcium 20%

Iron 0%



And if you're worried about natural, read the label... it should be nonfat milk and cultures, that's it. Obviously getting plain, unflavored yogurt will help you avoid unnatural ingredients. Add your own berries and/or honey. Sorry, but if you want to do natural, you'll probably have to add your own flavorings. Maybe just eat a half cup to compensate?


The other wonderful thing about greek is that you can substitute it for sour cream or other rich, creamy (read: fattening) ingredients in so many recipes! I think it's so much more versatile than regular.  We eat Brown Cow non fat plain yogurt, too. 
 
One of my favorites snacks right now is fresh blackberries with greek yogurt and a little squirt of agave syrup.  Sometimes I add walnuts, too.  Delicious!!
 
Melissa

Tonight's Dinner

Barbequed Salmon- Mixed 1 jar of barbeque sauce, 1/2 cup of lemon juice and a little agave syrup in a bowl.  Poured half of the sauce in the bottom of a glass dish that could hold all my salmon filets.  Broiled for 4 minutes on the top rack with the skin side up.  Filled the salmon filets after 4 minutes and added the rest of the sauce.  Broiled another 5 to 10 minutes.

Baked Sweet potatoes.

In a skillet add a little olived oil and minced garlic.  Add chopped zucchini into 1 inches slices and cover until soft and but still crispy.  Keep turning the zucchini...it browns up a little.  Then added parsley, sea salt, a little parmesean and mozzarella cheese. 

The kids gave the salmon and the zucchini a 10.  This is a pretty big deal because Hannah used to hate salmon and zucchini!!  This was a winner with everyone.

Happy Eating!
Melissa

TV Challenge

How's your week of choosing to not watch TV going? 

Remember as Zig always says, "You are where you are and what you are because of what's gone into your mind...You can change where you are and change what you are by changing what goes into your mind."

The American Academy of Pedriatrics, doctors have warned that TV viewing can lead to violent behavior, obesity, apathy, lower metabolism, decreased imagination, constipation, and even death-in the even that the TV should topple over and fall on the child.  But this is the first time the association has called for an outright ban.  The study also said that the average child is subjected to 14,000 sexual references on TV a year and is exposed to $2 billion worth of alcohol ads in other media annually."

And remember it's not just because of the kids...you need to be careful of what you are putting in your mind.....if you do choose to watch TV.......... why not try filtering it through this....

"Finallly, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy-meditate on these things."  Phillipians 4:8

Blessings!
Melissa

Beginner's weight lifing program

Here is a great beginner's program for you if you have dumbbells.
Total Body

2 sets of 25 reps with no rest in between.  Do this 2 to 3 times a week with a day of rest in between.

Legs
Squats
Lunges

Back
Lat Pull down
DB Rows

Chest
Chest press with DB
push ups

Shoulders
clean and press with DB
side or front raises

Bi's
DB curls

Tri's
 Overhead extensions or kickbacks with light weights

Ab's
Basic crunches

On the days you are not lifting weights try to do 20 minutes of HIT.  30 seconds on and 30 seconds off.  You can pick any cardio that you enjoy...just push it.

The Green Monster

Today I made a shake for the kids and we named it the Green Monster.

1 cup frozen mangos
1/2 to 1 banana
Large Hand full of Spinach
1 Scoop of protein powder
1 and 1/2 cups of water

Blend and serve.  We had ours with a bowl of steel cut oatmeal and berries.

The kids loved it!  They kept asking why it was green:)

Melissa

Tips from Jack LaLanne on how to have a healthy life

Jack was quoted on his 90th birthday saying "Dying would ruin my image."  Here are his eight rules for a healthy life.

1.  Exercise vigorously-at least twice a week with weights, plus water exercises.
2.  Exercise during commercials, if you have to.
3.  Change your exercise routine every thirty days.
4.  Avoid indulging in bad habits.
5.  Always have goals and challenges.
6.  If man makes it, don't eat it.
7.  Eat vegetables and fruits.
8.  Keep up on current events.

What's for dinner?

Tilapia- I marinated it with lime juice, olive oil, sea salt, a little agave syrup, parsley, cilantro and minced garlic. Then broiled it for about 10 minutes.

Quinoa with asparagus for a side.  Made 2 cups of quinoa and set aside.  Then in a skillet, add olive oil and 1 can of garbanzo beans (drained), add a little sea salt and garlic.  Cook the garbanzo beans for about 2 minutes and then add the chopped asparagus. Add a lid to the asparagus for a few minutes until bright green and a little soft.   In another small skillet...toast slivered almonds.  Then add quinoa to the beans, asparagus and almonds.  You can top with squeezed lemon if you would like.

Time for treats

Hannah and I baked chocolate chip cookies.  It was the recipe that I posted a few blogs back from 101 cookbooks.  They were pretty good.  Luke and I made Apple biscuits with Spelt flour. 

Lunch at McFoster's Natural Kind

We went to lunch after church today and it was really good!  John had the breakfast burrito with beans, eggs and tofu.  I had 1/2 of a BLT with tempeh and Health Nut Salad.  It was very tasty! 

Smoothie to try on the kids

Green power potion

2 cups chopped raw greens (baby spinach, curly kale, romaine lettuce)
3 fresh dates, pits removed
1 ripe banana, fresh or frozen
1 cup chopped manog, fresh or frozen
1 1/2 cups of water

Place all ingredients in a blender (magic bullet).  Blend on high until the drink is smooth without any chunks of fruit remaining.

For other ideas visit. http://www.greensmoothiegirl.com/

Enjoy!
Melissa

Thought for the day....

Don't worry about the parts of the Bible you do not understand.......
worry about the parts of the Bible that you do understand and do not live by.

Clean Eating Principles

These are from my Tosca Reno Cookbook:

1. Eat 6 small meals each day.
2. Eat every 2 to 3 hours.
3. Eat a combination of lean protein plus complex carbohydrates at each meal.
4. Drink 2 to 3 liters of water every day.
5. Depend on fresh fruit and vegetables for complex carbs, enzymes and fiber.
6. Eat whole grains, not refined, over-processed, chemically charged foods.
7. Choose lean protein from poultry, fish, wild game, soy products and legumes.
8. Eat healthy fats every day from fish, healthy oils, nuts, seeds and grains.
9. Never miss a meal, especially breakfast.
10. Stick to reasonable portion sizes.

Avoid these

• Over-processed, refined foods.
• Chemicals and perservatives.
• White flour.
• White sugar.
• Artificial sugars.
• Saturated and trans fats.
• Alcohol-avoid or minimize intake.
• Calorie-dense foods with little or no nutritional food value.

Black Bean, Edamame and Wheat Berry Salad

Ingredients:
4 cups water
1/2 dry wheat berries
1/2 of a 15-ounce can of black beans, rinsed and drained
1 cup frozen, shelled edamame, thawed
1 cup chopped tomoato
1/2 cup finely chopped red onion
1 to 3 Tbsp. Olive Oil
1 to 2 Tbsp. Red Wine Vinegar
Salt and pepper to taste

Preparation
Combine water and wheat berries in a medium saucepan, bring to a boil.  Reduce heat, cover and simmer 55 minutes or until wheat berries are tender.  Place in a fine mesh strainer, run under cold water to cool quickly, drain.  Combine the wheat berries with the remaining ingredients in a medium bowl.  Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance.

Have you hit a plateau?

Not getting any results....try a few of these ideas to get out of your rut:

• HIT training-intervals of walking, running, biking in 30 secs on and 30 secs off
• Go outside and do 20 minutes of sprints (up and down the driveway or sidewalk)
• Add 100 lunges to your routine carrying a plate in front of you
• Do something new-a body pump class, boot camp....do something you never do
• Add stretching, foam roller, yoga-staying flexible is key to getting the best results
• Push yourself...could you have run a little longer...lifted a little more weight...done one more rep?
• Find a workout partner that will push you
• Keep your eating clean
• Try cardio 1st thing in the morning on an empty stomach
• Change your workout-lift heavier, lift lighter with more reps, shake it up...get out of your rut
• Eat smaller meals throughout the day
• Run sprints up and down a hill outside in the yard
• Try to do 25 to 50 pushups every day (on your toes!!!)
• Listen to your favorite music while working out
• Focus your mind on what you are doing...this is your time
• Dance with your kids

Get off the couch!

Melissa

Restaurants and some healthier choices

1. Whole Foods deli, salad bar or buffet
2. Blue Planet-excellent and healthy my favorite is the chicken thai bowl with brown rice (sauce on the side)
3. Bonefish
4. Jason's Deli
5. Come into my Kitchen- Grilled Salmon Salad (YUM!)
6. Feta's- Greek Salad
7. Shuck's-Grilled Salmon with all steamed veggies (no butter)
8. Roja Grill - Garden Salad with grilled chicken
9. Ryan's Bistro- Grilled Salmon Salad with dressing on the side
10. Le Peep - egg white veggie omelete with fruit
11. California Pizza Kitchen - Great salads (dressing on the side)
12. Wheatfields - Great salads but it's pretty tempting with all the desserts!!
13. Firebirds- Great filets, salads and grilled chicken
14. Charleston's- Walt's Champagne Chicken Salad (dressing on the side)
15. Lazlo's- Greek Wrap (recommended by a friend but I haven't tried it yet)
16. Natural Kind-John's favorite
17. Biaggi's-Great salads
18. Mediterranean Bistro- Grilled chicken kabobs, basmati rice and house salad
19. M's Pub- Greek Salad with grilled chicken
20. Cheesecake Factory- Grilled Salmon or a salad ...probably best to stay away from this one:)
21. Great Harvest - Good Sandwiches on whole grain breads
22. Green Belly- It was ok but not great
23. Ruby Tuesday- Salad Bar
24. Annie's used to be Camille's
25. Paradise Bakery-salads

I would love to hear any of your favorite places that have healthier choices.

The healthiest choice is to cook at home but if you are looking for healthier options when eating out this is a good reference list.

Happy Dining!
Melissa

Top 10 Foods People Eat On A Regular Basis

1. Burger meal
2. Pizza
3. Spaghetti
4. Sweet 'n' sour pork with special fried rice (Chinese takeout)
5. Hot breakfast
6. Steak dinner
7. Nachos
8. Ice cream
9. Chocolate chip cookies
10. Hot dog meal

Burger meal (large burger, fries and cola)

• calories: 1300 -protein 34g
• carbs 189g - fat 44g - fiber 13g
• equivalent to 38 teaspoons of sugar and 1/2 stick of butter

Pizza (medium deep pan pizza)

• calories: 1746 - protein 80g
• carbs: 159g - fat 88g - fiber 8g
• equivalent to 31 teaspoons of sugar and a stick of butter

Spaghetti (300g serving)

• calories: 237
• carbs: 32g - fat 5.7g - fiber 3g
• equivalent to 6 teaspoons of sugar

Chinese takeout (sweet 'n' sour pork with special fried rice)

• calories: 520 - protein 16g
• carbs: 72g - fat 15g - fiber 1g
• equivalent to 14 teaspoons of sugar and 1/4 stick of butter

Hot Breakfast (2 scrambled eggs, 3 slices of bacon, pancakes, hash browns and a tall cafe' latte with whole milk)

• calories: 1120 - protein 58g
• carbs 77g - fat 65.4 - fiber 2g
• equivalent to 15 teaspoons of sugar and 1/4 stick of butter

Steak dinner (8oz sirloin and baked potato with butter, sour cream and chives)

• calories: 994 - protein 73g
• carbs: 60g - fat 51.6g - fiber 0g
• equivalent to 12 teaspoons of sugar and 3/5 of a stick of butter

Nachos (6 nacho chips smothered in cheese with chili, sour cream and guacamole)

• calories: 674 - protein 29g
• carbs 42g - fat 44g - fiber 2.5g
• equivalent to 8 teaspoons of sugar and 1/2 of a stick of butter

Ice cream (chocolate, with chunks of brownies and walnuts)

• calories: 436 - protein 7.5g
• carbs 37.6 - fat 28.6 - fiber
• equivalent to 7 1/2 teaspoons of sugar and 1/3 stick of butter

Chocolate chip cookies (8)

• calories: 636 - protein 7.6g
• carbs: 76g - fat 33g - fiber 4.4g
• equivalent to 15 teaspoons of sugar and nearly 3/8 stick of butter

Hot dog meal (1 hot dog on a bun with ketchup, large fries and large coke)

• calories: 1103 - protein 18g
• carbs 175g - fat 35.6g - fiber 8g
• equivalent to 35 teaspoons of sugar and 2/5 stick of butter

Now the scary part: these are everyday foods that a lot of people consume regularly as part of their diet. 

Normal daily average calorie intake is 2550 for men and 1940 for women. 

I am hoping that today's post is eye opening for you and will encourage you to think before you eat.

My aim is for you to make simple changes that will begin to take effect almost immediately and will last for life.  

One bite at a time,

Melissa

Lesson 2: High Net-Gain Nutrition | Thrive in 30

Lesson 2: High Net-Gain Nutrition Thrive in 30

Verse of the day

The fear of the Lord teaches a man wisdom, and humility comes before honor.

Proverbs 15:30

Stop watching and go live it.....

My challenge for you this week is to give up TV!!  Yes, you heard me...TV.  Trust me...it won't kill you.  In fact, you might just find out that it is a lot more fun to participate in life than it is to sit around and watch others lives.  My friends always asked me...how do you have time to do all the things you do?

Well, one thing is, I do not watch TV.  I can't even tell you the last time I sat down and watched TV.  You only have one life...go live it.  Go enjoy some time with your husband, kids or read a book.  Go for a walk outside, try a new hobby, spend some time in prayer, try a new recipe, call an old friend or play games with the kids. 

TV is one thing that  if you die to.....you WILL have more time to truly live!!

Make your life count...it's the only one you have!

Melissa

Today's Workout

Today's workout is very short but be ready to sweat.  Your goal is to complete maximum number of rounds during 15 minutes.  One round is made up of the following 4 exercises.

1. Jump Lunge-5 reps
2. Reverse push up- 5 reps
3. Jump Squat- 5 reps
4. Push ups- 5 reps

Do as many rounds of this as you can in 15 minutes. 

Now go sweat...come on...it's only 15 minutes!!

Melissa

Lunch and Dinner Ideas

Lunch and Dinner Ideas


• Grilled chicken salad-spinach, lettuce, feta cheese, cranberries, candied nuts (agave syrup in skillet with preferred nuts)

• Greek salad-Chicken, lettuce, olives, artichokes, tomatoes, cucumbers and onions

• Toasted garbonzo beans (lightly salt with olive oil and broil for few minutes) add to salads

• Pinto Beans, Cheese, Organic Ground Beef, Whole grain corn ezekial tortillas, olives and tomatoes (cook in a skillet all together- tear up tortillas and add or use as tacos)

• Tacos-whole grain shells or soft, add chicken or beef with fresh veggies

• Hamburgers with ezekial bun and all the sides-serve with fruit and sweet potato fries

• Spinach lasagna-can add turkey or chicken (see recipe)

• Tuna melts-add artichokes, paparika, olive oil, lemon juice, pine nuts and mix, put on English muffin, whole grain crackers add cheese and broil

• Tuna melts-add salsa and whole foods mayo mix- put on whole grain crackers and broil

• Tuna with anything you like or added to top of salad for a quick lunch

• Avocado with salsa-add to ezekial bread, use as dip with veggies or crackers, chips

• Whole wheat noodles for kids-add tuna and frozen veggies

• Salmon patties (can salmon, egg whites, whole grain crackers)

• Lemon chicken-(drip chicken in egg whites then whole wheat flour, cook in olive oil in skillet, add artichokes, capers, and lemon juice…I pound of the chicken first and make it real thin)

• Pizza-whole grain crust and veggies, turkey, chicken

• Grilled or broiled salmon(lime juice and seasonings) serve with roasted veggies, baked sweet potatoes, coucous or brown rice

• Quinoa with pinenuts or almonds, raisins and cranberries

• Whole grain pita pockets with egg salad, tuna salad, veggies only, hummus and veggies

• Egg salad-mainly use egg whites and few yolks with mustard, whole foods mayo, and paparika

• Chicken salad-any thing you like-whole foods mayo, celery, pineapples, nuts add to lettuce or sandwich, pita pockets

• Black Beans with salsa mixed in and can add frozen corn –use as a meal with sides, add to tacos, or a side dish

• Enchilados-(chicken or beef, add a little cheese, roll in whole grain corn tortillas, melt cheese in oven serve with lots of veggies.

• Soups-lots of veggies and I have several recipes

• Tilapia Salad

• Not your typical lasagna-(See recipe)

• Cobb Salad-eggs, turkey bacon, cheese, lettuce, any other veggies

• Grilled chicken salad with poached pears, toasted pine nuts, gorgonzola, few cranberries

• Tereaki chicken (marinate braggs, oil, pineapple juice, ginger, garlic, green onions) grill or bake

• Cabbage salad-cabbage, agave syrup, vinegar, sunflower seeds, almonds, onions, oil

• Greek style penne-tomatoes, cucumbers, feta, whole grain noodles, parsley

• Turkey meatloaf

• Turkey burgers

• Spaghetti with whole grain pasta-chicken or ground turkey

• Any bean (black, pinto, azuka, with brown or wild rice)

• Lentils with 1 cup corn, 1 cup of tomato sauce and one onion

Side Items

• Roasted vegetables-zucchini, red peppers, squash, mushrooms or an others, toss with olive oil and seasonings and roast in oven

• Sweet potatoes

• Green beans with toasted nuts

• Sautéed spinach with toasted pinenuts and olive oil

• Beans with salsa

• Any whole grains-quinoa, couscous, brown or wild rice (add cranberries, toasted nuts, raisins)

• Whole grain corn bread muffins

• Greek salad-see above

• Cabbage salad

• Fresh fruit

Another Success Story

My husband John is a huge cyclist and of course a healthy eater!  However, back in October 2009 he went into have a check up and discovered that his cholesterol was high.  The doctor strongly suggested he get on meds right away.  John decided to see if I could tweak his diet or help him try to decrease this the natural way.  The doctor really believed this would all be in vain and said it must be hereditary..how could he be eating any healthier? 

Well, I did some research and spoke to Dr Joel Fuhrman's staff.  He is author of the book "Eat to Live."  We changed John's diet and went totally vegan.  He gave up all dairy, meat and coffee.  He ate exactly what Dr Fuhrman recommends: Veggies, Beans, Fruit, Whole grains, Raw nuts, and more veggies!  He added garlic tablets, Vitamin C with Bio, 1/2 glass of POM juice a day and completely quit coffee. 

He continued his regular exercise program of cycling and weights.

The results are below:
Oct 23, 2009   Total Cholesterol 244
Nov 23, 2009  Total Cholesterol 179

The doctor was amazed...they could not believe that diet alone could take down someone's cholesterol within 30 days!  He continued eating vegan for a few months.  However, we have added some fish and other lean meats back into his diet.  He will be going in for a recheck soon.  I will let you know if adding the meat back into his diet increased the results.

I would highly recommend you reading the book "Eat to Live".  Regardless if you are a vegetarian or not...adding more greens into your diet will help you live a healthier life.

Remember you are what you eat!!!

Melissa

A success story to inspire you!!!

Tonight I am sharing a story of inspiration with all of you.  One the owners at Amber Pharmacy started this program below on February 17th (Ash Wednesday).  It actually tied in well with the Lenten season.  Weight loss so far is 35 lbs.  His goal is 60 lbs.  Please see below his program that he is following.  I am also posting a picture of one of his meals.

Congratulations, Tim!!  Keep up the great work.  Thank you for allowing me to share your story.


Breakfast (Buy a Magic Bullet)


Smoothie

Skim Milk

Pomegranate Juice

Handful of Frozen Blueberries

Handful of Frozen Raspberries

½ Frozen Banana

1 Scoop Vanilla Whey Protein



Or if I’m in a hurry, I’ll eat an apple or some cut-up pineapple then do the smoothie for lunch.



Lunch

Big Salad with either ½ head of iceberg or a whole heart of romaine

Add as many raw vegetables as you want

Can add leftover chicken or steak (no more than 4 oz)

Drizzle olive oil and red wine vinegar for dressing

Kosher salt and black pepper



Or a 3 egg omelet with as many veggies as I can pack in



Dinner

Fish, chicken or lean meat

Steamed or roasted veggies and/or salad

Brown Rice (comes in individual servings for microwave in 1 minute)



Snacks

Raw almonds

Low Fat Yogurt (I like lime or lemon, not the fruit crap)

Raw Vegetables

Apples, Pineapple, Clementine’s or any fruit



I’m not consuming the following

Processed foods (stay away from the center of the grocery store)

White flour

Sugar

Pasta

Bread

Pop, Beer or any carbonated beverage



Exercise

I’ve been walking briskly (3.8 mph) on treadmill or outside for 30 minutes every day.

Started doing compound exercises and interval training thanks to Melissa



Indulgences

1 or 2 cups of coffee in morning (for my caffeine fix)

With skim milk and truvia (sugar substitute)

Couple glasses of wine on the weekend

Something to stay away from...if you do not want weak bones!!!

A heart at peace gives life to the body, but envy rots the bones.

Proverbs 14:30

Lesson 1: Stress and Diet | Thrive in 30

Lesson 1: Stress and Diet Thrive in 30

Another quick healthy dinner in 30 minutes...

Broiled Salmon with lime, lemon juice and herbs in oven. Once baked...I topped with a little feta, capers and chopped green olives. I usually also add toasted pinenuts (but I was out).

Baked Sweet potatoes

Chopped red peppers and sauteed garlic and peppers on stove in a little olive oil, added 1 slice of chopped, cooked turkey bacon (Welshire from WF) and 1/2 bag frozen corn. Sauteed all of this in a little olive oil until lightly browned.

Salad: Toasted slivered almonds with a little organic maple syrup on the stove in a pan. Once they were finished. I used spinach, rasberries, blackberries, a little feta, fresh mango and toasted almonds. Drizzled with olive oil and pomegranite balsalmic vinegar.

I have made enough for left overs!

I would love to hear any of your favorite recipes with salmon. Please feel free to share!

Melissa

Tip of the day

Keep a food journal for a month. It is very suprising to see what you are really eating when you write it down. It also helps you stay accountable when you know that you are going to have to write down that you ate 4 chocolate chip cookies:)

On your journey to a healthier life,

Melissa

Warrior X-Fit | Daily Workout Schedule | Home Workout Routines & Plan

Warrior X-Fit | Daily Workout Schedule | Home Workout Routines & Plan

Dinner in less than 30 minutes

1. Sauteed Tilapia in skillet with olive oil, lemon juice and dill.

2. Sauteed Zucchini and red peppers in olive oil with Braggs seasoning.

Also made whole wheat couscous.

Last but not least, a fresh spinach salad, with toasted slivered almonds (brown in skillet), fresh mango's, strawberries, blackberries, dates and dried cranberries.  Salad dressing was pomegranite balsalmic vinegar and sprinkle of olive oil.

Enjoy!

Melissa

| Thrive in 30

Thrive in 30

Breakfast for the day

Today for breakfast we had:

Eggs fried in a little spray of olive oil
Chicken Sausage from Whole Foods
Sauteed Spinach
1/2 grapefruit

While I cooked breakfast I also boiled a dozen eggs for the week and made steel cut oatmeal with blueberries for tomorrow.  I put this in the refrig and it can be breakfast tommorrow or snacks for the kids.

Have a great day!
Melissa

Verse of the day

Proverbs 12:4

A worthy wife is her husband's joy and crown; a shameful wife saps his strength.  Life Application Bible

A wife of noble character is her husband's crown, but a disgraceful wife is like decay in his bones. NIV


My prayer today is that I would be a wife that brings joy to my husband.

Melissa

YouTube - flexiblewarrioryoga's Channel#p/u/16/LQXSe3SxNgM

YouTube - flexiblewarrioryoga's Channel#p/u/16/LQXSe3SxNgM

Recipes Category

Recipes Category

Chia Seeds, Buy Chia Seeds, Organic Chia Seed, Dr.Oz Chia Seeds

Chia Seeds, Buy Chia Seeds, Organic Chia Seed, Dr.Oz Chia Seeds

Helpful Hints about buying organic

I do not always buy organic fruits and veggies.  The most important thing is to eat your fruits and veggies...even if they are not organic!!

Fruits and vegetables with the highest pesticide exposure are peaches, apples, strawberries, nectarines, pears, cherries, red raspberries, imported grapes, spinach, bell peppers, celery, potatoes, and hot peppers.  I recommend that you either carefully wash and peel these fruits and vegetable before eating or that you consider buying organically grown varieties.

Organic or Not...Eat your greens!!

Melissa

How do you get your kids to eat healthy?

A common question that many of my friends ask me...how do you get your kids to eat healthy?

Here are a few tips that I have learned along the way:

1. Only bring healthy foods into the house (this helps mom and dad, too)
2. The kids eat the same meals as we do...trust me...if they are hungry they will eat
3. My kids are not allowed to have snacks in the evening, if they did not eat most of their dinner
4. Have fresh veggies and fruit cut up ahead of time when they want a snack
5. Have them help cook dinner...it is amazing they like to try and eat what they help prepare
6. Let the kids pick their favorite veggies and fruit at the grocery store and try new things
7. They model what they see...if you are eating healthy and enjoying it...eventually they will too
8. NO FAST FOOD-it's hard to want veggies when you've been eating McDonald's cheeseburgers
9. Find some dips and salad dressings to make or buy that the kids can dip veggies in
10. I don't force them to eat anything but if they choose to not eat then they'll be hungry:)

Last but not least...I always motivate them by letting them know that eating healthy helps them stay strong, run fast and feel good!!

It is amazing to me that as moms we would never consider letting our children take drugs, drink alcohol, eat poison but everyday we allow them to consume things that are proven to cause heart problems, weight issues, chronic illness, increase chances of cancer, diabetes, and many other serious illnesses.

In fact, the American Heart Association estimates that 27 million American children under the age of nineteen have high cholesterol and that 2.2 million have high blood pressure.  Type 2 diabetes is considered epidemic in adolescents. It is now predicted by the CDC that one in three American children born in 2000 will go on to develop diabetes. 

By helping your children eat healthy you could be saving them from a lifetime of health issues. 

Sometimes it seems easier to grab fast food and mom's tell me that they cannot afford to eat healthy because it's too expensive.  I would challenge you with you cannot afford NOT to eat healthy.  Another thing to consider is cheaper options of eating healthy: beans, rice, veggies....not much is cheaper than a meal with those items.  You'll also save money on medical expenses!

Start with small changes...example: no more soda or add a salad to one meal a day.  Each week pick one healthy food to add and one to leave behind.  Before you know it...you'll be on your way to having more energy, feeling better and being healthier.

Your kids are worth it and so are you!

Melissa

Verse of the day

The Lord is my light and my salvation; whom shall I fear?  the Lord is the strength of my life; of whom shall I be afraid?  Though a host should camp against me, my heart shall not fear: though war should rise against me, in this will I be confident.  Psalm 27:1, 3

I may not know what tomorrow holds but thank God I know who holds tomorrow.  May we remember today that the Lord is on our side no matter what battle we are facing.

Blessings to you!
Melissa

A Few Favorite Sweeteners - 101 Cookbooks

A Few Favorite Sweeteners - 101 Cookbooks

Nikki's Healthy Cookies Recipe - 101 Cookbooks

Nikki's Healthy Cookies Recipe - 101 Cookbooks

Flax Seed Health Questions And Answers

Flax Seed Health Questions And Answers

Verse of the day

O taste and see that the Lord is good: blessed is that man that trustesth in him.  O fear the Lord, ye his saints: for there is no want to them that fear him.  The young lions do lack, and suffer hunger: but they that seek the Lord shall not want any good thing.

Psalm 34:8-10

Honey, you are going to need a resume to get a job here.

I have a story to share with you.  As many of you know the reason that I started this blog is to hopefully, write a book someday.  I have been thinking back over my life and was remembering being 18 years old and moving to Dallas, Texas.  I was raised in a small town of 2000 people in Antlers, OK.  I had rarely left the city limits in all those 18 years but my sister lived in Dallas.  So, when I graduated high school I moved to Dallas.  I had been working after school since I was 12 years old.  I had always loved to work.  I was either having a garage sale, calling everyone in town to see if I could come clean, wash cars, hoe gardens, babysit kids or anything they would let me do.  I also worked most evenings and weekends at my Aunt's grocery store.  So, I was always used to working very hard.  Because of some poor choices, I did not attend college.  When I arrived in the big city of Dallas...I knew I needed a job.  I guess my ignorance was a blessing because the thought never occured to me that I could not work... just anywhere.  It never occured to me that I did not have a degree or a resume....in all honesty...I just didn't know any better.  So,  I began to drive around and found Las Colinas (which is a very nice area) and I thought that looked like the place that I wanted to work....I saw a beautiful large building that said Associates National Mortage.  I parked the car and went in to get a job!  I am laughing now...just thinking about walking in without any resume or appointment.  I had not even seen an ad in the paper for a job opening.  I just went in.....

I spoke to a lady at the front desk who directed me to Human Resources.  I spoke with them and let them know I needed a job today.  She was really sweet and asked me for my ...you guessed it...RESUME....I kindly let her know that I did not have a resume but what I had was the ability to do any job that they needed me to do.  I let her know that I would be happy to wait until someone had time to meet with me.  She did her best to let me know that was not going to happen.  But I persisted and waited.  Finally, she brought down a man named Tom who brought me into his office and proceeded to talk to me.  I am not sure of all that I said that day...that's probably a good thing:)  However, after a short time, Tom walked me up to the insurance department in this big beautiful building and introduced me to Pat (my new boss).  Yes, I was hired on the spot without a job opening, without an appointment and without a resume. 

I want this story to inspire you that you God has an amazing plan for your life and he can do great things through you....even if you do not have all that you think you need... Sometimes you don't have to know everything!  Just stay persistant.....you never know what God has planned for you!

Sick and Tired of Being Sick and Tired?

For years of my life I spent thousands of dollars on medical bills.  I was sick all the time. They put me on antidepressants at 12 years old because I had such severe anxiety attacks.  If it wasn't stomach problems and IBS...it was severe depression, constant nausea, sinus infections, dizzyness, fatigue, rashes, hives, severe anxiety....truly the list is endless.  I had so many cat scans, MRI's, blood work, saw counselors, psychiatrists, had light therapy and on and on. At one time I weighed around 98lbs and had to wear thermal underwear under my size 0 jeans in order for them to fit. They have thought I had an autoimmune disorder, post traumatic stress disorder and a hundred other things.  I want to share with you that much of my health issues were stress related.  I had spent so many years living in fear and feeling stressed that I was physical sick. 

Finally, one doctor many years ago looked at my health records and said this is really sad that all these thousands of dollars have been spent looking for brain tumors, cancer, rare disorders....She said I believe you have something and it is called "failure to thrive".  Simply put...I was so full of fear, anxiety and pain from my past that I was sick.  I was living off of tylenol, motrin, alka selzers, mylanta, maalox, tums, benadryl, sudafed, sinus medication, antibiotics at least 6 times a year.  It took several more years after that for me to realize there was an answer to my problems. Sadly, I spent several more years going from counselors to doctors...always being sent for more tests or counseling.  At some point it was time to let go and move on.  God was bigger than my past...he was bigger than my pain.  I want to share with you some steps that I took that help me get free from the bondage of fear and sickness.

1.  I completely surrendered my life to the Lord.
2. Quit drinking and smoking.
3. Surrounded myself with the right kind of people and cut off damaging relationships.
4. Found godly mentors and counselors.
5. Renewed my mind with the Word of God -I listened to it on audio tape, read the word constantly.
6. Cried out to God for help...lots of prayer and fasting.
7. Listened to godly counsel and did everything they told me to do.
8. Listened to motivational and encouraging tapes.
9. Read godly books.
10. Joined a gym and hired a trainer.
11. Started working out daily.
12. Started eating healthy-cut out sugar, junk food, white flours, processed foods)
13. Started making healthy relationships.
14. Continued to fill my mind with the right things and avoid the things that triggered fear in me.
15. Quit taking all meds

I am so thankful to tell you that my life has completely changed.  It has been several years now that God has set me free.  I am healthier than I have ever been mentally and physically. I no longer take any medications and it is a rare occasion that I am ever sick.  I have not had any stomach issues in years and my sinus infections are a rare thing.  I am no longer so controlled by fear and anxiety that I do not want to live.  I am no longer tormented in my mind.  I want you to know today that know matter where you are or where you have been....that God can set you free from living a life of fear and sickness.  Start making the right steps.....it is not an easy journey.  But you can rest assured that it is worth it.....and remember that  God is in the business of making miracles out of messes.

I am praying for you,

Melissa

5-minute hummus

1 15-ounce can chickpeas, rinsed
1 clove garlic
1/4 cup olive oil, plus more for serving
2 tablespoons fresh lemon juice
2 tablespoons tahini (optional)
1 teaspoon ground cumin
Sea Salt
1/4 teaspoon paprika

-In a food processor, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if using), cumin, and 3/4 tsp salt until smooth and creamy.  Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
-Transfer to a bowl.  Drizzle with olive oil and sprinkle with paprika before serving.

Serve with fresh veggies and whole grain crackers.

Hannah and Luke helping Mom in the kitchen!

We stayed outside too long this evening so this is what was for dinner.....

Tuna Melts
2 cans of albacore tuna
1/2  cup of salsa
1 tablespoon of vegeneise
Mix together
Spread of Kalvi Whole Grain Crackers and Ravita Crackers.  Sprinkle with Organic Mild, White Cheddar and broil in the oven until melted.

I served with a vegetable medley of cauliflour, broccoli and carrots.

Then I served the kids favorite popcorn.  I take the whole kernels and put them in a large pan with 3 tablespoons of coconut oil.  Put the lid on and pop. I even melted a little organic butter and served with sea salt.  They loved it.

Fitness Challenge For Today

I want you to challenge yourself with this test and see how well you do. Count how many you can do in 2 minutes of the following:
2 minutes of pushups without stopping (Full body if you can ...on your knees if you must)
2 minutes of situps or crunches without stopping
Run 2 miles as fast as you can.  How long did it take you?

Now let's start working on improving this over the next several weeks and we will test again soon!

My numbers were:
16 total body pushups then 30 on my knees
75 crunches
21 mins and 17 seconds to run 2 miles

Obviously I have not been running in a while:)

Stay Strong,
Melissa

Grocery Shopping

I thought I would share what I usually buy at the store and try to keep in stock.  When I began this journey years ago, I would just use up what we had and replace it with the healthy version.  It took a while to convert.  Be patient with yourself.  It is trial and error finding brands that you like.  There have been seasons in this journey that I have been vegan, had no dairy, no wheat, never ate anything out of package but I think what we have settled on for now is that we eat real food.  We try to eat it as close to the way God created it and stay away from artifical junk.  You will see some healthier junk food under "snacks" that would by no means be as healthy as eating some "kale" but it is better than eating a bag of "cheetos". I try to buy the healthier cookies from WF that do not have trans fats and artificial things...if we wanted a treat or I bake it myself.  I have tried to share some my kids favorite things on this list, too. You can find everything listed at Whole Foods and some of the things at Hy-Vee, Bakers and Super Target. 

• Veggies- spinach, zucchini, red & yellow peppers, tomatoes, avocadoes, other dark leafy greens, sweet potatoes, cucumbers, asparagus, large bag of carrots for juicing, sometimes kale, cabbage and beets for juicing.  (Pick your favorites and try 1 new veggie a week)
• Fresh fruit-blackberries, blueberries, raspberries, fuji apples, pears, grapefruits, oranges, bananas and pomegranites (This varies...pick your favorites)
• dates
• Raw nuts unsalted and plain (cashews, almonds, walnuts, pinenuts, pumpkin seeds and pecans)
• Fresh ground peanut butter and almond butter at WF
• Mustard
• Bragg's 24 herbs and spices seasoning
• All types of herbs
• Organic Fruit Sweetened Ketchup
• Bragg's Salad dressing
• Sea salt
• Organic Butter
• Cold Pressed Olive Oil
• Coconut Oil-Spectrum is my favorite brand
• Bragg's liquid aminos
• Bragg's apple vinegar cidar
• Red wine vinegar
• Pomegranite vinegar (great for making salad dressings)
• Cans of albacore tuna
• Capers
• Cans of Artichoke Hearts
• Cans of Black olives
• Whole Wheat, Spelt, Ezekial Pastas (Lasagna noodles and spaghetti)
• Muir Glen Organic Tomato Basil Pasta Sauce
• Cans of unsalted beans (Black, Pinto, Black eyed, Kidney and White)
• Bags of uncooked beans (try Mung, Azuki, Lentils)
• Whole Grain Couscous from the bins at WF
• Granola (Triple Berry or a Meusli without sugar) at WF in the bins
• Hummus (WF Red Pepper is my favorite)
• Ezekial Bread(sesame seed, cinnamon raisin or plain)
• Ezekial Bread English muffins
• Ezekial Cereal (Almond, Raisin or plain)
• Frozen Whole Grain Waffles for the kids when we are in a hurry.  They like the Kashi Honey Wheat the best but I try to buy 100% whole grain most of the time
• Steel Cut Oats Bob's Red Mill
• Rolled Whole Oats in bin at WF or Bob's Red Mill
• Thompson's large raisins (These are in the bins at WF and they are AWESOME)
• Whole wheat flour
• Oat Flour
• Spelt Flour
• Eggs
• Organic skim milk
• organic unsalted chicken and veggie broth
• Annie's Whole Wheat Macaroni and Cheese for the kids
• Brown or Wild Rice
• Other grains-barley, oat bran and any types of grains that I might want on hand for recipes
• Chia Seeds
• Plain unsweetened Kefir
• Frozen Fruit (mangos, blueberries, mixed berry any and all)
• Frozen Veggies (I keep a good stock in case I run out of fresh during the week)
• Whole Grain Pizza crust from WF or I make a homemade spelt one
• Amy's frozen Bean and Cheese burritos for the kids to have a quick, healthier version
• Ezekial wraps (Corn and Whole Grain)
• Organic Cheese (mild cheddar, mozzarella, parmesean)
• Rice and Almond Milk
• Xylitol
• Agave Syrup
• Lemon and Lime juice
• Organic Cottage Cheese
• St Dalfour all fruit spread or other brand of all fruit no sugar jelly (NO ARTIFICIAL SWEETNERS)
• Ground Flax
• Vegenaise (instead of mayo)
• Greek Yogurt
• Brown Cow Yogurt Plain Unsweetened
• Frozen Wheat Grass

Meats

• Fresh Salmon-from WF or Absolutely Fresh
• Fresh Tilipia
• Organic Chicken
• Organic Beef (not often)
• Skinless Chicken Breakfast Links (not often)
• Wellshire Turkey Bacon (not often)

SNACKS

• unsweetened apple sauce
• Original Tings Crunchy Corn Sticks (Kids LOVE them)
• Pirate Booty in the chip section of WF 
• Popcorn (whole kernels and I cook them in coconut oil on stove for the kids)
• Whole Grain Graham Crackers at WF
• Feldkamp Famous German Fitness Bread
• Kavli Crispy Thin Whole Grain Crispbread (it's a cracker)Mary's Cracker's Twigs Sea Salt
• Mary's Organic Sea Salt Twigs
• Ryvita Sesame Rye Crackers
• Spelt Pretzels
• Dried Fruit juice sweetened cranberries
• POM juice
• Cascadian Organic Purely O's Cereal for the kids
• Food Should Taste Good Sweet Potato Chips (these are great)
• Julie's organic ice cream bars (I do NOT keep these often but they are REALLY good)
• Uncle Eddie's Cookies at WF (This is a RARE Treat)
• Newman's Fig Newtons (Rare but if occasionally)
• Orange Juice

This can vary but these are some things that we really enjoy eating.  If I am cooking a certain recipe then I will buy whatever I need for that recipe but these are my go to foods for our family. 

Please let me know if you have any questions about where to find anything. 

Happy Shopping!!

Melissa

Proverb a day

My kids and I started this on Jan 1st and it has really been a great way to start each day.  Since there are 31 proverbs in the bible....we read one chapter a day.  Today we will read Proverbs 9.  I also bought a book called Hidden Treasures from a website called Doorposts. It has a coloring sheet that goes along with the proverb each day and the kids have to guess the verse that the picture is about.  They can work on the coloring sheets while you read.  We do this over breakfast each day.  I have been using an easier version of the Bible for the kids to understand. 

The proverbs have so much wisdom and basic principals that we can apply to our life. 

I would love to hear things that you do with your kids that help them learn more about the Word of God.

True Spirituality

1. First is the desire to be holy rather than happy.

2. A man may be considered spiritual when he wants to see the honor of God advanced through his life.

3. The spiritual man wants to carry his cross.

4. Again a Christian is spiritual when he sees everything from God's viewpoint.

5. Another desire of the spiritual man is to die right rather than live wrong.

6. The desire to see others advance at his expense is another mark of the spiritual man.

7. The spiritual man habitually makes eternity-judgements instead of time-judgements.

By AW Tozer in That Incredible Christian

When I look at this list I realize just how much I truly need the Lord because on my own I would not be able to accomplish even one of these.

My prayer today is that I might die so that he can live through me.

Blessings,

Melissa

The World's Healthiest Foods

The World's Healthiest Foods

Everyday Cyclist Grocery Shopping

Everyday Cyclist Grocery Shopping

H.I.T. High intensity training

I have had a few asking me about my thoughts on cardio and weight loss. I believe that you need cardio and resistance training for the best results. Unless you are an endurance athlete and  are trying to increase endurance/mileage then I believe HIT cardio is one of the quickest, most effective ways to lose extra weight. You can pick any piece of cardio equipment: Bike, eliptical, stairs, running, walking or jumping rope. A sample session would look like this:
30 seconds on (which means as hard as you can go for 30 seconds). For some people that would be a fast walk and others it would be a sprint. You need to really push yourself for 30 seconds and then take 30 seconds off....Again, off might mean a slow walk for some or a light jog for others.
30 seconds on
30 seconds off
For 20 minutes 3 times a week for a start.

Remember, "if you keep doing, what you've been doing, you're going to keep getting what you've been getting."

Another sweetner

I do use Organic Sucanat when baking some treats for the kids. It is produced by simply crushing the freshly-cut sugar cane to squeeze out the juice, heating until it is reduced to a thick syrup and then hand-paddling to create the porous Sucanat granules. And that is it, Sucanat is a dehydrated whole cane sugar that has not been separated or blended, basically nothing has been added and nothing taken out! It has a distinct natural molasses flavor which is especially good in chocolate-based recipes, BBQ sauces & marinades. It is also great for baking, on hot-cereals and beverages.

It can be purchased at Whole Foods in the baking aisle.

I still would use this as a treat and only on special occasions!

Let's talk sugar

Well, there seems to be a lot of theories out there about sugars and which type. Here is what I have learned from my research. Forget about all artificial sweetners...they are not healthy for you!! I would prefer you to have real sugar over aspartame or another artificial sweetner. My top picks would be a piece of fruit but if you are trying to cook with other alternatives I usually use Agave syrup.

I also use Xylitol when baking. I have read alot of research that says they do not spike your insulin level the way other sugars do. If you use raw honey it has a lower glycemic level, too. I rarely use honey. I occasionally use Stevia but have read that it still lacks some testing for safety in kids. The key is to use all of these sweetners in moderation because the only truly healthy sugar is found in a piece of fruit!

Remember whatever you feed grows....If you eat a lot of sugar...you will only want more!!

Andy O'Brien - Elite Fitness Trainer - LivingFuel

Andy O'Brien - Elite Fitness Trainer - LivingFuel

Are you pleasing God or people?

I am reading a book by Lou Priolo called "People Pleasing" and here are a few things to think about...
1. He fears the displeasure of man more than the displeasure of God.
2. He desires the praise of man above the praise of God.
3. He studies what it takes to please man as much (if not more than) what it takes to please God.
4. His speech is designed to entice and flatter others into thinking well of him.
5. He is a respecter of persons.
6. He is oversensitive to correction, reproof, and other allusions of dissatisfaction or disapproval on the part of others.
7. He outwardly renders eye service to man rather than inward rendering sincere (from the heart) ministry to the Lord.
8. He selfishly uses the wisdom, abilities, and gifts that have been given to him for God's glory and the benefit of others for his own glory and personal benefit.
9. He invests more of his personal resources in establishing his own honor than he does in establishing God's honor.
10. He is discontented with the condition and proportion that God has appointed for him.

Nevertheless many even of the rulers believed in Him, but because of the Pharisees they were not confessing Him, for fear that they would be put out of the synagogue; for they loved the approval of men rather than the approval of God. (John 12:42-43)

My prayer today is that I would be more concerned about pleasing God.

I will post more about this topic but in the mean time ask yourself "is ever right to please people?"

Boot camp

I started a new 9 week bootcamp program yesterday. It is a combination of weights, cardio and lots of plyometrics. It is based on military training....I can post more about the workouts if anyone is interested. Just let me know!

Organic Fuji apples are on sale at Whole Foods

They are delicious!

One way to save money when you are trying to shop at Whole Foods is to look for the sale items and build your menu off of the veggies/foods that were on sale.

They actually had a good sale today and I stocked up on some things.

Healthier version of a mexican casserole

1 package of lean organic beef
2 cans of unsalted pinto beans rinsed
1/2 package of frozen corn
1 can of black olives
1/4 cup of organic mild cheddar cheese
1 package of ezekial corn tortillas

Cook beef. Drain and rinse. Add olives, corn and beans. Then tear the corn tortillas into strips and add to beef, olives, corn and beans. Top with cheese and serve with salsa.

I sauteed spinach for a side veggie tonight but you could also serve with a large salad or any other veggies.

The kids really liked this one!

John Rosemond's opinion on ADHD and nutrition

Weekly Column

Tip of the Day

Try to eat 25% of your total calories for the day within an hour of waking up.

-Matt Fitzgerald in the book called "Racing Weight"

What's for dinner?

Tonight we are going to have a quick, healthy dinner.

-2 cans Pinto Beans (unsalted from a can...I rinse and drain)
-Brown or wild rice
-Veggies

I will have a side of salsa for the beans and rice. If you cook some extra you can have wraps tomorrow for lunch or as a snack. You can also add avocadoes, tomatoes, black olives or anything else that sounds good!

Embrace The Struggle

Embrace The Struggle

Andy O'Brien - Elite Fitness Trainer - LivingFuel

Andy O'Brien - Elite Fitness Trainer - LivingFuel

Rules for Self Discovery

1. What we want most
2. What we think about most
3. How we use our money
4. What we do with our leisure time
5. The company we enjoy
6. Who and what we admire
7. What we laugh at
-AW Tozer in That Incredible Christian

If we truly want to follow God, we must seek to be other-worldy.

A Nice Vinaigrette Dressing

4 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon dijon mustard
1 clove garlic, minced
pinches of sea salt and pepper

Combine in bowl and whisk together. You can save any extra in the fridge for about a week in an airtight container.

Apple tart

Ingredients:
2 1/2 cups walnuts
1 1/2 cups dates
3 apples (granny smith or your favorite...I use Fuji)
Juice of 1 lemon in 2 cups of water
1/4 tsp cinnamon
1/8 tsp allspice
1/8 tsp ground cloves
2 TBS honey
1/2 cup apple juice
1/4 cup raisins

1. Combine walnuts and dates in food processor or magic bullet. Make sure you remove pits if dates have them and cut off end where stem was. Process until well mixed and ground, but not smooth. About 40 seconds. It should be a coarse texture when done. Press evenly into a 9 inch tart pan. Set in refrigerator while making the filling.
2. Slice apples by cutting into quarters. Cut out core and slice crosswise in 1/4 inch thick slices. Put into lemon water while you finish cutting apples. Drain well in colander when done.
3. Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat.
4. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
5. Reduce liquid to about half the volume and cool separately.
6. Spread apples evenly over crust. Brush syrup over apples. Can be served right away or will keep in refrigerator until needed. Keep tart covered in refrigerator so it doesn't pick up moisture. Top with a little vanilla yogurt if desired.
Serves 8

Breakfast Ideas

-Ezekial Cereal with sliced banana
-Ezekial toast with almond butter and all fruit jelly
-Ezekial toast with strawberries and all natural peanut butter
-Cottage cheese and fruit
-Shakes-spinach, frozen blueberries, pom juice, living fuel protein, flax and chia
-Egg white omeletes with veggies and welshire turkey bacon or chicken sausage
-Egg Muffins-ezekial english muffin, fried egg in olive oil and slice of provolone(Broil in oven)
-Pancakes-1 cup oats, 1/4 cup cottage cheese, 1 tsp cinnamon and 3 egg whites
-Eat clean pancakes-several recipes that are in her cookbook (all very good)
-Oatmeal pancakes
-Breakfast burritos-ezekial wrap, low fat organic cheese and eggs
-Egg white, turkey and veggie scramble
-Granola (Triple Berry from WF is my favorite), Greek yogurt, fresh fruit and nuts
-Grapefruit with anything above
-Jewish Fruit salad
-French toast-ezekial bread dipped in egg whites, milk and cinnamon. Serve with strawberries

I would love to hear your favorite breakfast recipes. Please feel free to share!