3 egg whites
1/4 cup cottage cheese
1/2 mashed banana
1tsp of vanilla
1/4 cup oats
1 scoop of protein powder (optional)
Mix in bowl. Lightly spray skillet and cook over medium heat.
Enjoy!
Melissa
Wednesday, May 26, 2010
Tuesday, May 25, 2010
Eat this first Challenge
Here's my challenge for you...before you eat any junk food for the day...I want you to have eaten all of the following:
Vegetables (4 or more servings for the day)
Dark -green leafy vegetables, broccoli, kale, bok choy, spinach or any of your favorites. Dark-yellow and orange vegetables such as sweet potatoes, squash and carrots. Include a variety.
Serving size: 1 cup raw vegetables *1/2 cup cooked vegetables
Whole Grains (5 or more servings for the day)
Includes whole grain bread, brown rice, whole grain pasta, oatmeal, barley, buckwheat groats, whole grain tortillas and others.
Serving size: 1/2 cup hot cereal * 1 ounce dry cereal *1 slice bread
Fruit (3 or more servings for the day)
Try citrus, berries, melons and any of your favorites!!
Serving size: 1 medium piece of fruit *1/2 cup cooked fruit *4 ounces of fresh fruit juice
Legumes (2 or more servings for the day)
Think beans, pinto, black bean, kidney, garbanzo and others.
Serving size: 1/2 cup cooked beans
Try to eat all of this before you indulge.
Keep up the good work....your getting healthier every day!
Melissa
Vegetables (4 or more servings for the day)
Dark -green leafy vegetables, broccoli, kale, bok choy, spinach or any of your favorites. Dark-yellow and orange vegetables such as sweet potatoes, squash and carrots. Include a variety.
Serving size: 1 cup raw vegetables *1/2 cup cooked vegetables
Whole Grains (5 or more servings for the day)
Includes whole grain bread, brown rice, whole grain pasta, oatmeal, barley, buckwheat groats, whole grain tortillas and others.
Serving size: 1/2 cup hot cereal * 1 ounce dry cereal *1 slice bread
Fruit (3 or more servings for the day)
Try citrus, berries, melons and any of your favorites!!
Serving size: 1 medium piece of fruit *1/2 cup cooked fruit *4 ounces of fresh fruit juice
Legumes (2 or more servings for the day)
Think beans, pinto, black bean, kidney, garbanzo and others.
Serving size: 1/2 cup cooked beans
Try to eat all of this before you indulge.
Keep up the good work....your getting healthier every day!
Melissa
Monday, May 24, 2010
Starbucks
Did you know it takes approximately a 4 mile run to burn off a vanilla latte from Starbucks?
If you are at Starbucks how about trying a green tea or unsweetened herbal tea on ice....
At least your next 4 mile run will be going toward getting leaner and not just burning off your latte!
Enjoy your day,
Melissa
If you are at Starbucks how about trying a green tea or unsweetened herbal tea on ice....
At least your next 4 mile run will be going toward getting leaner and not just burning off your latte!
Enjoy your day,
Melissa
Sunday, May 23, 2010
Saturday, May 22, 2010
Cancer Project / Diet and Cancer Research / Factors Contributing to Cancer
This is a fascinating study. Did you know that 35% to 60% of all cancer is diet related?
80% of cancer is caused by factors that we can control.
Check this out:
Cancer Project / Diet and Cancer Research / Factors Contributing to Cancer
80% of cancer is caused by factors that we can control.
Check this out:
Cancer Project / Diet and Cancer Research / Factors Contributing to Cancer
You ate the whole bag of cookies
What do you do when you have fallen off track? Maybe you started eating junk food again and it has caused you to start craving all the chips, pop, fried foods and pizza. It happens to us all!!!
Here are a few things to you can do to get back on track:
Here are a few things to you can do to get back on track:
- Start fresh the next day
- Don't beat yourself up
- Drink lots of water the next day
- Try to get back on track...when you eat bad food the cravings will start again
- Get the bad food out of the house
- Eat your greens and fruits
- Do your exercise for the day
Friday, May 21, 2010
Are you eating more than the Ultramarathon Man???
Dean Karnazes’s
Extreme Meal Plan
Running 1,300 miles makes you very hungry
Few people require as many calories as Dean Karnazes. The San Francisco dad and author of the best-selling memoir Ultramarathon Man has run 350 miles without stopping, fallen asleep while running, won races in 120-degree heat in the desert, and completed a marathon at the South Pole. Last year, Karnazes became the first and only person to run 50 marathons in 50 states in 50 consecutive days, starting in St. Louis and ending with the New York City Marathon. When he finished, he jogged back to St. Louis again, just because, for a total of 1,300 miles. CHOW was curious to find out what, and how much, a body in such constant motion needs (or wants) to eat. —Lessley Anderson
I know you exercise a lot even when you’re not racing. What do you eat on a normal day?
Post 50 marathons, I am now following what I call the Neanderthal diet. I’m only eating foods that a Neanderthal man would have eaten. So getting away from refined foods and even whole grains. Could we even eat a whole grain when we were cave people? The answer is really no. How could we strip the grain? We ate vegetables, fruits, lean meats, and things we could pick and eat.
But we have figured out how to strip grain since then. So why not take advantage of advances in human civilization?
I don’t have any hard-and-fast research to support this, but my thinking is: How many hundreds and thousands of years would it take our digestive system to adapt? I don’t think we’ve had time enough to adapt that much.
Last time I spoke with you, you were developing a fat-free Cheeto. Would a Neanderthal have eaten a Cheeto?
No. But am I eating that stuff, or did the company I work for develop it? The latter.
Let’s talk about your latest feat—the 50 marathons in 50 states in 50 days. How did that work, exactly? Are there marathons on weekdays?
[My family and training team] contacted race directors of the most prominent marathons in 50 states and asked them to re-create the marathon on a different day of the week, except for a few marathons where we ran the actual races on the actual days. The cities set up the start and finish line; we followed their officially sanctioned courses for the entire 26.2 miles, and we traveled with a police escort. Our permit stated that up to 50 people could sign up to run alongside us. The most famous person to join us was former Governor Huckabee [of Arkansas], but he only ran for about eight miles, because he had some dignitaries come in and had to entertain them.
How did you travel?
We rented a tour bus and drove to each state, with the exception of Hawaii, which I swam to. Heh-heh, just kidding. I flew there and Alaska.
What did you eat during this adventure?
I ate between 5,000 to 7,000 calories a day. We had a cooler with us, and we stocked up at natural foods stores along the way. Lance Armstrong’s personal coach and trainer, Chris Carmichael, cooked for us on a camp stove.
What was a typical day like in terms of your diet?
I’d get up at 5:30 in the morning. I was having my physiology monitored, because Chris Carmichael was doing a research study on me. They were looking at the long-term effects of endurance sports on muscle turnover and blood chemistry. I would have a brutal blood draw, then go pee in a cup, and then I’d eat Greek-style yogurt, plain, no sugar added; half a box of Nature’s Path organic granola, peanut butter flavor; and a cup of bananas or berries. That would be my breakfast. Then I’d go run a marathon, come back, and hop in the bus.
After finishing each day’s marathon, I’d have an almond butter sandwich with honey and sliced bananas, and a protein shake by Cytomax. For dinner I’d typically do a mixed organic green salad with almonds, avocado, olive oil, vinegar—we had some good balsamic vinegar—and either a large piece of salmon—we had backup smoked if we could not get it fresh—or even canned salmon, which actually has a lot of Omega-3s in there. And lots of fruit—maybe an apple, pear, orange, berries, peach, and cantaloupe.
Last time I interviewed you, you told me you ate entire pizzas and entire pies on your ultralong runs. Do you do that anymore?
No, I’ve evolved. When I was running the marathons I was eating a lot of Nature’s Path energy bars, Clif Shot Bloks by the handfuls, and drinking Accelerade, which has protein in it.
Do you miss eating pies and stuff?
I really don’t! It was kind of an indulgence that … I really don’t long for those things anymore. I think cravings for sugar and sweets just stop when you stop eating them for a while.
So what do you do when people invite you over for dinner and they serve something non-Neanderthalish, like lasagne?
I don’t eat it! Usually people ask me beforehand—they know I’m picky. But when you go to a dinner party or a restaurant, there are options that allow you to follow the Neanderthal diet. There is usually meat available.
But don’t you think that the preparation and enjoyment of all kinds of dishes is a central part of human culture?
Yes, I agree that it is. But I think the answer, really, is if you’re going to be a foodie, you’re going to suffer the consequences! Some people live to eat, and I eat to live, and that’s just the way I look at it. It’s not like I’m limiting my choices so much that I’m not enjoying my meal. I use spices a lot. There’s some pretty good research that says cinnamon helps you regulate your blood sugar level.
Did Neanderthals have cinnamon?
I imagine they probably figured out salt. Were there herbs they went to? I really don’t know the answer. I imagine yes, there probably were.
What’s next for you?
I’m looking at doing a cross-country trail run. I’m working with local municipalities to link up trails to get a continuous trail that starts at the Pacific Ocean and finishes on the Atlantic. And then I’ll invite people, and we’ll have a festival set up, so every night people could join in and run with me for, say, a week at a time, and every night there would be tents set up and sleeping quarters and meals. You’d come in, eat, sleep, and take off again. It’s a little like a big Dead concert across the country! My goal is to run about 42 miles a day for 100 days. It would be a benefit for environmental causes and a way to try to motivate the country to get back into a healthy and active lifestyle.
Photo-illustration by Sean McCabe
Lessley Anderson is senior editor at CHOW.
Extreme Meal Plan
Running 1,300 miles makes you very hungry
Few people require as many calories as Dean Karnazes. The San Francisco dad and author of the best-selling memoir Ultramarathon Man has run 350 miles without stopping, fallen asleep while running, won races in 120-degree heat in the desert, and completed a marathon at the South Pole. Last year, Karnazes became the first and only person to run 50 marathons in 50 states in 50 consecutive days, starting in St. Louis and ending with the New York City Marathon. When he finished, he jogged back to St. Louis again, just because, for a total of 1,300 miles. CHOW was curious to find out what, and how much, a body in such constant motion needs (or wants) to eat. —Lessley Anderson
I know you exercise a lot even when you’re not racing. What do you eat on a normal day?
Post 50 marathons, I am now following what I call the Neanderthal diet. I’m only eating foods that a Neanderthal man would have eaten. So getting away from refined foods and even whole grains. Could we even eat a whole grain when we were cave people? The answer is really no. How could we strip the grain? We ate vegetables, fruits, lean meats, and things we could pick and eat.
But we have figured out how to strip grain since then. So why not take advantage of advances in human civilization?
I don’t have any hard-and-fast research to support this, but my thinking is: How many hundreds and thousands of years would it take our digestive system to adapt? I don’t think we’ve had time enough to adapt that much.
Last time I spoke with you, you were developing a fat-free Cheeto. Would a Neanderthal have eaten a Cheeto?
No. But am I eating that stuff, or did the company I work for develop it? The latter.
Let’s talk about your latest feat—the 50 marathons in 50 states in 50 days. How did that work, exactly? Are there marathons on weekdays?
[My family and training team] contacted race directors of the most prominent marathons in 50 states and asked them to re-create the marathon on a different day of the week, except for a few marathons where we ran the actual races on the actual days. The cities set up the start and finish line; we followed their officially sanctioned courses for the entire 26.2 miles, and we traveled with a police escort. Our permit stated that up to 50 people could sign up to run alongside us. The most famous person to join us was former Governor Huckabee [of Arkansas], but he only ran for about eight miles, because he had some dignitaries come in and had to entertain them.
How did you travel?
We rented a tour bus and drove to each state, with the exception of Hawaii, which I swam to. Heh-heh, just kidding. I flew there and Alaska.
What did you eat during this adventure?
I ate between 5,000 to 7,000 calories a day. We had a cooler with us, and we stocked up at natural foods stores along the way. Lance Armstrong’s personal coach and trainer, Chris Carmichael, cooked for us on a camp stove.
What was a typical day like in terms of your diet?
I’d get up at 5:30 in the morning. I was having my physiology monitored, because Chris Carmichael was doing a research study on me. They were looking at the long-term effects of endurance sports on muscle turnover and blood chemistry. I would have a brutal blood draw, then go pee in a cup, and then I’d eat Greek-style yogurt, plain, no sugar added; half a box of Nature’s Path organic granola, peanut butter flavor; and a cup of bananas or berries. That would be my breakfast. Then I’d go run a marathon, come back, and hop in the bus.
After finishing each day’s marathon, I’d have an almond butter sandwich with honey and sliced bananas, and a protein shake by Cytomax. For dinner I’d typically do a mixed organic green salad with almonds, avocado, olive oil, vinegar—we had some good balsamic vinegar—and either a large piece of salmon—we had backup smoked if we could not get it fresh—or even canned salmon, which actually has a lot of Omega-3s in there. And lots of fruit—maybe an apple, pear, orange, berries, peach, and cantaloupe.
Last time I interviewed you, you told me you ate entire pizzas and entire pies on your ultralong runs. Do you do that anymore?
No, I’ve evolved. When I was running the marathons I was eating a lot of Nature’s Path energy bars, Clif Shot Bloks by the handfuls, and drinking Accelerade, which has protein in it.
Do you miss eating pies and stuff?
I really don’t! It was kind of an indulgence that … I really don’t long for those things anymore. I think cravings for sugar and sweets just stop when you stop eating them for a while.
So what do you do when people invite you over for dinner and they serve something non-Neanderthalish, like lasagne?
I don’t eat it! Usually people ask me beforehand—they know I’m picky. But when you go to a dinner party or a restaurant, there are options that allow you to follow the Neanderthal diet. There is usually meat available.
But don’t you think that the preparation and enjoyment of all kinds of dishes is a central part of human culture?
Yes, I agree that it is. But I think the answer, really, is if you’re going to be a foodie, you’re going to suffer the consequences! Some people live to eat, and I eat to live, and that’s just the way I look at it. It’s not like I’m limiting my choices so much that I’m not enjoying my meal. I use spices a lot. There’s some pretty good research that says cinnamon helps you regulate your blood sugar level.
Did Neanderthals have cinnamon?
I imagine they probably figured out salt. Were there herbs they went to? I really don’t know the answer. I imagine yes, there probably were.
What’s next for you?
I’m looking at doing a cross-country trail run. I’m working with local municipalities to link up trails to get a continuous trail that starts at the Pacific Ocean and finishes on the Atlantic. And then I’ll invite people, and we’ll have a festival set up, so every night people could join in and run with me for, say, a week at a time, and every night there would be tents set up and sleeping quarters and meals. You’d come in, eat, sleep, and take off again. It’s a little like a big Dead concert across the country! My goal is to run about 42 miles a day for 100 days. It would be a benefit for environmental causes and a way to try to motivate the country to get back into a healthy and active lifestyle.
Photo-illustration by Sean McCabe
Lessley Anderson is senior editor at CHOW.
Tuesday, May 18, 2010
What do you value?
Hello Friends,
I have really been spending a lot of time considering what I value? Do I value what God truly values? For myself, it is easy to say I value what the Bible says....but does my life show that?
What do I spend my time doing? What am I thinking about? Where do I spend my money? Deep inside what are my desires?
I challenge you along with myself to truly begin to ask yourself, "What do I value?" I have a friend who always says, "we will live out, what we believe."
What does your life say about you?
What would your children say you value?
What would God say you value?
What do you think about most?
What do you want most?
I don't know about you but I really want to live out...what I say I believe and value. I want to value things that matter....things that are going to really count.....things that are worth spending my time and energy on.
I want to live a life with "No Regrets"
Ask yourself this today..."Is this really going to matter?"
Is this really what I value...and if you find what I have been finding....you might need to ask God to help you change what you truly value. Because whatever you feed grows. If you continue to feed the wrong values, thoughts, etc...then they will grow. So, if we start meditating on God's word and feeding our mind what he values....our values will change.
Let's not say one thing and live another.....that's a hypocrite...and the world doesn't need any more of those.
Blessings!
Melissa
I have really been spending a lot of time considering what I value? Do I value what God truly values? For myself, it is easy to say I value what the Bible says....but does my life show that?
What do I spend my time doing? What am I thinking about? Where do I spend my money? Deep inside what are my desires?
I challenge you along with myself to truly begin to ask yourself, "What do I value?" I have a friend who always says, "we will live out, what we believe."
What does your life say about you?
What would your children say you value?
What would God say you value?
What do you think about most?
What do you want most?
I don't know about you but I really want to live out...what I say I believe and value. I want to value things that matter....things that are going to really count.....things that are worth spending my time and energy on.
I want to live a life with "No Regrets"
Ask yourself this today..."Is this really going to matter?"
Is this really what I value...and if you find what I have been finding....you might need to ask God to help you change what you truly value. Because whatever you feed grows. If you continue to feed the wrong values, thoughts, etc...then they will grow. So, if we start meditating on God's word and feeding our mind what he values....our values will change.
Let's not say one thing and live another.....that's a hypocrite...and the world doesn't need any more of those.
Blessings!
Melissa
Monday, May 17, 2010
Motivation for the day
Here are some words of former UCLA Bruins basketball coach John Wooden. Coach Wooden said, " The good Lord in his infinite wisdom, did not create us all equal when it comes to size, strength, appearance, or various aptitudes. But success is not being better than someone else, success is the peace of mind that is a result of self-satisfaction in knowing that you gave your best effort to become the best of which you are capable."
Have a great day!
Melissa
Have a great day!
Melissa
Sunday, May 16, 2010
Thursday, May 13, 2010
Wednesday, May 12, 2010
Tuesday, May 11, 2010
Typical day of eating for a world class triathlete
I have been sharing various people's daily meal plans. I thought it might be helpful to see how other's fuel their bodies. Also, it is interesting to see how someone that trains for several hours a day is still eating about the same as many people who do not exercise at all.
Pip Taylor is not only a talented chef and nutritionist but also a world-class triathlete. The Australian’s career highlights include a World Cup triathlon victory, Australia and Oceana Long-Course Triathlon Championship title, and a 3rd-place finish in the Wildflower Triathlon.
Typical Day of Eating:
Workout 1-Nothing
Breakfast
½ cup raw oats soaked in ½ cup plain low fat yogurt overnight and then mixed with chopped apple
1 cup mixed berries
Small handful of almonds
Water
Workout 2- 24 oz Accelerade Hydro
Lunch
Sourdough bread sandwich with lettuce, tomato, and tuna
Small tub yogurt
50 grams chocolate
Water
Workout 3- 24 oz. Accelerade Hydro
Post-workout: Cranberry Nut Forze bar
Dinner
Salmon Fillet
Big salad with greens, roasted sweet potatoes, garlic, green beans, tomatoes, goat cheese
Apple with 2 slices cheese
Water
You may not be a world class triathlete but you can eat like one!
Melissa
Pip Taylor is not only a talented chef and nutritionist but also a world-class triathlete. The Australian’s career highlights include a World Cup triathlon victory, Australia and Oceana Long-Course Triathlon Championship title, and a 3rd-place finish in the Wildflower Triathlon.
Typical Day of Eating:
Workout 1-Nothing
Breakfast
½ cup raw oats soaked in ½ cup plain low fat yogurt overnight and then mixed with chopped apple
1 cup mixed berries
Small handful of almonds
Water
Workout 2- 24 oz Accelerade Hydro
Lunch
Sourdough bread sandwich with lettuce, tomato, and tuna
Small tub yogurt
50 grams chocolate
Water
Workout 3- 24 oz. Accelerade Hydro
Post-workout: Cranberry Nut Forze bar
Dinner
Salmon Fillet
Big salad with greens, roasted sweet potatoes, garlic, green beans, tomatoes, goat cheese
Apple with 2 slices cheese
Water
You may not be a world class triathlete but you can eat like one!
Melissa
Monday, May 10, 2010
Interview with Sarah King Feldman
Interview with Sarah King Feldman......
Founder of Food Beautiful, Sarah King Feldman is a Exercise Physiologist, Public Speaker, Life Coach, Holistic Nutritional Consultant and Raw Foods Chef. In addition she competes in athlete in Half Marathons, Triathlons and Adventure Racing. Sarah is also an author of the book Foods Beautiful, contributing author for multiple Chiropractic and Health Magazines and TV & Radio Voice for How Food Heals the Body. Her discipline, determination, love for people, management skills and desire to change the health of this world have been the driving force for her attaining her goals.Sarah has been extremely helpful to me on my journey of eating healthy.
Sarah has been extremely helpful to me on my journey to a healthier life. I asked her to share some of her tips for the readers of my blog.
1. What are your best tips for women who want to lose weight but not go on some crazy diet?
a. Free up your mind: Remove past hurts or anger by seeking forgiveness or reconciliation with those individuals that have weighed your spirit down.
b. Drink 64 oz of water; it detoxifies your body and flushes out toxic cellular debris that slows down your metabolism.
c. Remove all processed foods. Instead of bread eat brown rice, instead of cereal eat oatmeal. Recipes in Food Beautiful Book.
d. Take a powdered green (by AIM) for blood sugar balance, cleansing,
e. Keep the colon and organs healthy. Do a total body cleanse one to two times a year. Add 2 TBS of ground flax seed to 10 oz water 2 times a day, this removes excess estrogen in the body and keeps the colon moving.
2. What are some super foods for women?
a. Dark Leafy Greens
b. Chia and Flax seed
c. Citrus fruit: loaded with vitamin c which – maintains healthy levels of collagen found in youthful skin . It is a free radical scavenger and anti-inflammatory, antihistamine and enhances the immune system.
d. Celery and carrot juice; calms the nerves, improves the strength of bones
e. Sprouts – loaded in enzymes, protein (amino acids), and 200-600% more vitamins than prior to sprouting.
3. What foods do you feel like helps women for anti-aging and skin?
a. Citrus fruit
b. Celery
c. Red cabbage
d. Spinach
e. Carrots
f. Coconut, sesame oil
g. Parsley
h. Nettles (tea)
4. Any workout tips?
a. Interval training burns more fat and gets you into shape twice as quickly than working out at a constant speed.
b. Have a goal that challenges you.
5. Any tips on how to get started when someone is eating cheetos and their family hasn't even heard of sprouting or eating healthy?
a. If eating healthy is not a desire for someone, give them a food beautiful book that can change the way they think.
b. Replace a meal every two weeks with a healthy meal on foodbeautiful.com or from the food beautiful book. By week six all their meals can be “beautified” and healthy for everyone in the family. If they just want to think more clearly have greater energy than replace their typical breakfast with Breakfast of Champions (inside Food Beautiful and in Recipe section at Foodbeautiful.com).
Sarah...Thank you so much for taking time to share with the readers on my blog. If you are interested in learning more about Sarah please visit her website at http://www.foodbeautiful.com/
Please let me know if there are other questions that you would like to ask Sarah.
To your health,
Melissa
Sarah has been extremely helpful to me on my journey to a healthier life. I asked her to share some of her tips for the readers of my blog.
1. What are your best tips for women who want to lose weight but not go on some crazy diet?
a. Free up your mind: Remove past hurts or anger by seeking forgiveness or reconciliation with those individuals that have weighed your spirit down.
b. Drink 64 oz of water; it detoxifies your body and flushes out toxic cellular debris that slows down your metabolism.
c. Remove all processed foods. Instead of bread eat brown rice, instead of cereal eat oatmeal. Recipes in Food Beautiful Book.
d. Take a powdered green (by AIM) for blood sugar balance, cleansing,
e. Keep the colon and organs healthy. Do a total body cleanse one to two times a year. Add 2 TBS of ground flax seed to 10 oz water 2 times a day, this removes excess estrogen in the body and keeps the colon moving.
2. What are some super foods for women?
a. Dark Leafy Greens
b. Chia and Flax seed
c. Citrus fruit: loaded with vitamin c which – maintains healthy levels of collagen found in youthful skin . It is a free radical scavenger and anti-inflammatory, antihistamine and enhances the immune system.
d. Celery and carrot juice; calms the nerves, improves the strength of bones
e. Sprouts – loaded in enzymes, protein (amino acids), and 200-600% more vitamins than prior to sprouting.
3. What foods do you feel like helps women for anti-aging and skin?
a. Citrus fruit
b. Celery
c. Red cabbage
d. Spinach
e. Carrots
f. Coconut, sesame oil
g. Parsley
h. Nettles (tea)
4. Any workout tips?
a. Interval training burns more fat and gets you into shape twice as quickly than working out at a constant speed.
b. Have a goal that challenges you.
5. Any tips on how to get started when someone is eating cheetos and their family hasn't even heard of sprouting or eating healthy?
a. If eating healthy is not a desire for someone, give them a food beautiful book that can change the way they think.
b. Replace a meal every two weeks with a healthy meal on foodbeautiful.com or from the food beautiful book. By week six all their meals can be “beautified” and healthy for everyone in the family. If they just want to think more clearly have greater energy than replace their typical breakfast with Breakfast of Champions (inside Food Beautiful and in Recipe section at Foodbeautiful.com).
Sarah...Thank you so much for taking time to share with the readers on my blog. If you are interested in learning more about Sarah please visit her website at http://www.foodbeautiful.com/
Please let me know if there are other questions that you would like to ask Sarah.
To your health,
Melissa
Sunday, May 9, 2010
Happy Mother's Day!!
I hope all the mom's are having a wonderful day!
I received a very nice Mother's Day present today....it was a really nice suprise!
A Vita-Mix....can't wait to use it!!
Enjoy your day!
Melissa
I received a very nice Mother's Day present today....it was a really nice suprise!
Enjoy your day!
Melissa
Saturday, May 8, 2010
Life Without Limbs :: Nick Vujicic
We took the kids to Westside Church tonight to see him. It was unbelievable...so amazing! Not sure what you are doing for Mother's Day tomorrow but if you schedule permits they have 3 more services.
Life Without Limbs :: Nick Vujicic
It's at Westside Church at 8am, 9:30am and 11am.
Don't miss it! It is really worth seeing!
Happy Mother's Day!
Melissa
Life Without Limbs :: Nick Vujicic
It's at Westside Church at 8am, 9:30am and 11am.
Don't miss it! It is really worth seeing!
Happy Mother's Day!
Melissa
Hydration
Of all the body's needs for health, water is by far the most important. Our body is comprised of 75 percent water, and water is responsible for, and involved in, nearly every bodily process, including digestion, absorption, circulation, and excretion. Water is our main source of energy, just as it is also the primary transporter of nutrients throughout the body. This is why it is so necessary for all anabolic (or building) functions in the body. Water adjusts the body's temperature and rids the body of toxic wastes. And yet most of us fall short of our daily hydration requirements. We also fail to drink pure water that has the proper concentration of essential trace minerals. Not drinking enough pure water disrupts the body's natural state of healthy biochemistry, which leads to sickness and disease.
So, put down the coke and pick up the water.
Remember that caffeine dehydrates your body.
It takes approximately 32 glasses of high pH water to neutralize one soft drink.
Add a slice of lemon and drink up!
Melissa
So, put down the coke and pick up the water.
Remember that caffeine dehydrates your body.
It takes approximately 32 glasses of high pH water to neutralize one soft drink.
Add a slice of lemon and drink up!
Melissa
5 small steps that will make a big difference
Here are a few steps that you can start doing today to make a big difference!!
Melissa
- Drink 8 glasses of water a day. Sip on the water this is more hydrating than just drinking a huge glass at once.
- Eat at least one large salad a day with lots of greens and veggies.
- Do your 25 pushups!
- Start doing 20 minutes of cardio at least 3 days a week (try some of the interval workouts in previous posts)
- Take time to pray and read your Bible each day
Melissa
Friday, May 7, 2010
Dara Torres Resistance Stretching DVD - Innovative Body Solutions
I don't know about you but the older I am getting....I am realizing the key to staying injury free is stretching.
Try this video for a great stretching routine.
Dara Torres Resistance Stretching DVD - Innovative Body Solutions
Try this video for a great stretching routine.
Dara Torres Resistance Stretching DVD - Innovative Body Solutions
A few favorite strength moves from Dara Torres' coach
IN THE GYM
Once Torres is through with the pool and back on terra firma, Strength and conditioning coach Andy O'Brien takes over, using Bosu balls to strengthen stabilizing muscles throughout her body. Here are seven of their favorite exercises.
Shoulders
1External Cable Rotation
Using a cable machine with the cable at waist level and elbows at hips; rotates arms in and out to opposite sides-Begin with your right arm and rotate it to the left side, keeping the left arm still and then switch to the left arm, rotating it to the right side.
Do 10-15 reps on each side; 3 sets
2 Swiss Balance Ball Letters
Lie on stomach on a Swiss balance ball with three-pound weights in each hand and while balancing on the ball put your body in the position of the letters T, Y, Z, W and V. Do each letter 15 times; 3 sets.
Core
3 Twist Balance Cable Rotation
Using the cable machine, hold a small sized balance ball in left arm at stomach and reach around the ball with right hand to grab the cable then rotate from the middle to the right and the left, working the obliques. 15 reps each side; 2 sets
4 Floor Crunches
Low-Do the first set flat on your back with an eight-pound medicine ball between the knees. Knees are bent and feet are on the floor. 30 reps
High-Do the second set of crunches flat on your back with the ball between your feet and feet up in the air. Reach up and try and touch the ball. 30 reps
Elbow and Knee Touch a.k.a your traditional bicycle crunches-Lie on your back and bring your knee to the opposite elbow. 30 reps
Do 3 sets.
Upper Body
5 Weighted Pull-Ups
Traditional weighted pull-ups (Torres adds 15 pound weights to each ankle to her 130-pound frame) 15 reps
6 Bosu Push-Ups
Flip a Bosu ball upside down-with the flat part facing up-and do a push-up. 15 reps; 2 sets.
Lower Body
7 Weighted Bosu Ball Squats
Flip the Bosu ball upside down and stand on the flat part and with your legs shoulder width apart and a 40-pound weights in each hand do a squat. 10-15 reps; 2 sets
ON THE STRETCHING MAT
Torre's secret weapon is resistance stretching: a trainer positions a muscle in the shortest possible position and continuously contracts it through the entire range of motion for that muscle, while Torres provides resistance. She typically stretches for two hours three times a week, and will do shorter sessions up to four times a day when she's racing. She mostly works with two stretching trainers, Steven Sierra and Anne Tierney of Innovative Body Solutions. They compiled this breakdown of a typical stretching session.
1 "Mashing" to loosen her up-45 minutes
*Mashing is deep tissue massage using the trainers' feet! One trainer works Dara's legs while the other simultaneously works the upper body. Mashing can be very intense and goes deep into her muscles to release knots and adhesions quickly-this allows her muscle to contract better and flushes toxins.
2 Lower body-30 minutes
*The leg is divided into 8 major muscle groups and stretched in this order: Calves
Quadriceps, central, medial and lateral hamstrings, glutes, iliacus (adductors), tensor fascia lata, and abductors.
Note: All Resistance Stretching stretches are using Dara's resistance-very different from other forms of stretching where the leg is lengthened and then held in position in order to "stretch."
* The same routine is repeated on the each leg. If imbalances are found, then problem-solving is used (balancing muscle groups). i.e. if the lateral quadriceps is not stretching, Anne and Steve would target the medial hamstring first, and then return to the lateral quad).
*After both legs have been worked along the 8 major muscle groups, Dara does double leg stretches (one of the benefits of having a 2-person stretching team-another reason why Dara's training is like no other)
3 Upper body-30 minutes
*Dara prefers to have both trainers work her arms at the same time and do deep rotational stretches while she is on her back and elevated on a massage table (so the arms can go past the plane of the "floor.") All major muscle groups are addressed, chest, back, lats, traps, biceps, triceps.
* The arms are stretched together in X and Y formations and across various planes and angles. Not only is Dara resisting during these exercises, but by "rotating" her arm, the trainers are essentially "wringing out" the arms-allowing them to stretch tendons, fascia, more muscle, and the joint capsule. (Picture it like wringing out a wet towel- it gets a lot dryer a lot faster, the more you twist and grab more and more fibers).
4 Core Strength and Flexibility-20 minutes
* After Dara's arms and legs have been stretched individually, trainers begin stretches and massage techniques to address the core and rotation of the core.
5 Finishing Touches -palpation, more mashing, and lung pumping -5-20 minutes
* Finally, trainers finish up the 2 hours by palpating the diaphragm and mashing out the lats. Both of these allow more range of motion (ROM) in her shoulder girdle.
* To palpate the diaphragm, Dara lies on her back in a sports bra to expose her ribs and abdominals. The trainers essentially "dig" under her ribs to access the rectus abdominals and diaphragm. This form of "massage" allows her rib cage to expand and open up more.
* Finally, Dara lies on her side on the floor in order for her lats and infra/supraspinatus to get mashed out. This provides relief for shoulder impingements.
Once Torres is through with the pool and back on terra firma, Strength and conditioning coach Andy O'Brien takes over, using Bosu balls to strengthen stabilizing muscles throughout her body. Here are seven of their favorite exercises.
Shoulders
1External Cable Rotation
Using a cable machine with the cable at waist level and elbows at hips; rotates arms in and out to opposite sides-Begin with your right arm and rotate it to the left side, keeping the left arm still and then switch to the left arm, rotating it to the right side.
Do 10-15 reps on each side; 3 sets
2 Swiss Balance Ball Letters
Lie on stomach on a Swiss balance ball with three-pound weights in each hand and while balancing on the ball put your body in the position of the letters T, Y, Z, W and V. Do each letter 15 times; 3 sets.
Core
3 Twist Balance Cable Rotation
Using the cable machine, hold a small sized balance ball in left arm at stomach and reach around the ball with right hand to grab the cable then rotate from the middle to the right and the left, working the obliques. 15 reps each side; 2 sets
4 Floor Crunches
Low-Do the first set flat on your back with an eight-pound medicine ball between the knees. Knees are bent and feet are on the floor. 30 reps
High-Do the second set of crunches flat on your back with the ball between your feet and feet up in the air. Reach up and try and touch the ball. 30 reps
Elbow and Knee Touch a.k.a your traditional bicycle crunches-Lie on your back and bring your knee to the opposite elbow. 30 reps
Do 3 sets.
Upper Body
5 Weighted Pull-Ups
Traditional weighted pull-ups (Torres adds 15 pound weights to each ankle to her 130-pound frame) 15 reps
6 Bosu Push-Ups
Flip a Bosu ball upside down-with the flat part facing up-and do a push-up. 15 reps; 2 sets.
Lower Body
7 Weighted Bosu Ball Squats
Flip the Bosu ball upside down and stand on the flat part and with your legs shoulder width apart and a 40-pound weights in each hand do a squat. 10-15 reps; 2 sets
ON THE STRETCHING MAT
Torre's secret weapon is resistance stretching: a trainer positions a muscle in the shortest possible position and continuously contracts it through the entire range of motion for that muscle, while Torres provides resistance. She typically stretches for two hours three times a week, and will do shorter sessions up to four times a day when she's racing. She mostly works with two stretching trainers, Steven Sierra and Anne Tierney of Innovative Body Solutions. They compiled this breakdown of a typical stretching session.
1 "Mashing" to loosen her up-45 minutes
*Mashing is deep tissue massage using the trainers' feet! One trainer works Dara's legs while the other simultaneously works the upper body. Mashing can be very intense and goes deep into her muscles to release knots and adhesions quickly-this allows her muscle to contract better and flushes toxins.
2 Lower body-30 minutes
*The leg is divided into 8 major muscle groups and stretched in this order: Calves
Quadriceps, central, medial and lateral hamstrings, glutes, iliacus (adductors), tensor fascia lata, and abductors.
Note: All Resistance Stretching stretches are using Dara's resistance-very different from other forms of stretching where the leg is lengthened and then held in position in order to "stretch."
* The same routine is repeated on the each leg. If imbalances are found, then problem-solving is used (balancing muscle groups). i.e. if the lateral quadriceps is not stretching, Anne and Steve would target the medial hamstring first, and then return to the lateral quad).
*After both legs have been worked along the 8 major muscle groups, Dara does double leg stretches (one of the benefits of having a 2-person stretching team-another reason why Dara's training is like no other)
3 Upper body-30 minutes
*Dara prefers to have both trainers work her arms at the same time and do deep rotational stretches while she is on her back and elevated on a massage table (so the arms can go past the plane of the "floor.") All major muscle groups are addressed, chest, back, lats, traps, biceps, triceps.
* The arms are stretched together in X and Y formations and across various planes and angles. Not only is Dara resisting during these exercises, but by "rotating" her arm, the trainers are essentially "wringing out" the arms-allowing them to stretch tendons, fascia, more muscle, and the joint capsule. (Picture it like wringing out a wet towel- it gets a lot dryer a lot faster, the more you twist and grab more and more fibers).
4 Core Strength and Flexibility-20 minutes
* After Dara's arms and legs have been stretched individually, trainers begin stretches and massage techniques to address the core and rotation of the core.
5 Finishing Touches -palpation, more mashing, and lung pumping -5-20 minutes
* Finally, trainers finish up the 2 hours by palpating the diaphragm and mashing out the lats. Both of these allow more range of motion (ROM) in her shoulder girdle.
* To palpate the diaphragm, Dara lies on her back in a sports bra to expose her ribs and abdominals. The trainers essentially "dig" under her ribs to access the rectus abdominals and diaphragm. This form of "massage" allows her rib cage to expand and open up more.
* Finally, Dara lies on her side on the floor in order for her lats and infra/supraspinatus to get mashed out. This provides relief for shoulder impingements.
Recipe and other stuff
How did you do today? Did you get your 25 push ups in? It doesn't matter if you have to start on your knees...just do them!
Here's a quick salad to make for dinner.
Grilled chicken
Your choice of greens: (I use spinach and romaine)
Dried cranberries (prefer fruit juice sweetened)
Candied nuts (your choice of nuts) I use walnuts and in a skillet with agave toast them! Delicious!
Feta cheese
This is a very tasty salad. You can use with a Balsalmic vinegar dressing of your choice.
You can serve with a slice of toasted ezekial bread or you can even broil the ezekial bread with a little olive or butter on top...or sprinkle with parmesean cheese and fresh grated garlic.
Enjoy!
Melissa
Here's a quick salad to make for dinner.
Grilled chicken
Your choice of greens: (I use spinach and romaine)
Dried cranberries (prefer fruit juice sweetened)
Candied nuts (your choice of nuts) I use walnuts and in a skillet with agave toast them! Delicious!
Feta cheese
This is a very tasty salad. You can use with a Balsalmic vinegar dressing of your choice.
You can serve with a slice of toasted ezekial bread or you can even broil the ezekial bread with a little olive or butter on top...or sprinkle with parmesean cheese and fresh grated garlic.
Enjoy!
Melissa
Thursday, May 6, 2010
Push up Challenge
I want you to start doing push ups everyday. If you can't do a full body then start with push ups on your knees. Go to failure each day.
There are no excuses....
You can do these anywhere......
-the kitchen
-outside while the kids are playing
-in the morning
-at night
Doesn't matter when or where...just do them. Every day.....as many as you can.
Get strong,
Melissa
There are no excuses....
You can do these anywhere......
-the kitchen
-outside while the kids are playing
-in the morning
-at night
Doesn't matter when or where...just do them. Every day.....as many as you can.
Get strong,
Melissa
Wednesday, May 5, 2010
Tuesday, May 4, 2010
Dying to Live
Several people have asked me to go into more detail about what I mean by "dying to live." I chose this title because for many years....I was dying to just be able to enjoy my life and truly live life. I longed to have the abundant life that Jesus talked about in his word......The abundant life! Instead of really enjoying my life...I was full of fear, worry, anxiety, torment, hurt, pain and many other feelings. What I finally realized is that to truly have the life that Christ has promised we must die. First, we have to die to our own way and choose to follow him. Just as Jesus died for us...we must die to ourselves in order to follow him. This truly is a daily thing. Each day we can choose to die to our will and say "not my will but thine."
Death is never easy or fun. It is painful! Giving up my desires, my wants, my ambitions and putting those to death. So, I can truly be free to live for him. Once we have decided to die to ourselves and follow Jesus...we quickly realize that there are many other things that have to die: Selfishness, Unforgiveness, Anger, Hurt, Fears, Sin, Gossip, Wickedness, Drunkedness, and the list goes on. What I have found..... is that as we surrender our will and die to these things....we truly experience peace and freedom.
I am still in process and it is a daily choice of picking up my cross and following him.
So although the title is "Dying to Live" this really is all about living. Living for him and living in victory over things that are holding you back from the life that God intended you to live.
My friend that is a Bible teacher told me that one day in class she had a casket up front with a mirror in it. She had each student go upfront and look in the casket. She wanted them to understand that in order to truly follow Christ...you must die. This was a great example of a what we are saying when we say that we are a Christian. When you decide to follow Jesus...it is no longer you that lives...but him living in you! There is not room for the two of you.
Jim Elliott said it very well...."He is no fool who gives what he cannot keep to gain that which he cannot lose."
With Love,
Melissa
Death is never easy or fun. It is painful! Giving up my desires, my wants, my ambitions and putting those to death. So, I can truly be free to live for him. Once we have decided to die to ourselves and follow Jesus...we quickly realize that there are many other things that have to die: Selfishness, Unforgiveness, Anger, Hurt, Fears, Sin, Gossip, Wickedness, Drunkedness, and the list goes on. What I have found..... is that as we surrender our will and die to these things....we truly experience peace and freedom.
I am still in process and it is a daily choice of picking up my cross and following him.
So although the title is "Dying to Live" this really is all about living. Living for him and living in victory over things that are holding you back from the life that God intended you to live.
My friend that is a Bible teacher told me that one day in class she had a casket up front with a mirror in it. She had each student go upfront and look in the casket. She wanted them to understand that in order to truly follow Christ...you must die. This was a great example of a what we are saying when we say that we are a Christian. When you decide to follow Jesus...it is no longer you that lives...but him living in you! There is not room for the two of you.
Jim Elliott said it very well...."He is no fool who gives what he cannot keep to gain that which he cannot lose."
With Love,
Melissa
Casting a Vision of True Womanhood
I listened to this message today called "Choosing God's Plan." It was an awesome message about our role as a woman.
Women's Ministry: Revive Our Hearts with Nancy Leigh DeMoss-- Seeking Biblical Womanhood
Blessings to you!
Melissa
Women's Ministry: Revive Our Hearts with Nancy Leigh DeMoss-- Seeking Biblical Womanhood
Blessings to you!
Melissa
Monday, May 3, 2010
AB ATTACK GROCERY LIST
Chicken breasts, ground bison, egg whites, whey protein powder, turkey breast/lean ground turkey, white fish, wild Alaskan salmon, spinach, broccoli, asparagus, bell peppers, green beans, kale/collard greens/chard, berries, apples, old-fashioned oatmeal, sweet potatoes, brown rice, low-fat yogurt, raw almonds, natural peanut butter or almond butter (limit 2 tbsp per serving), chunky salsa, water, green tea, unsweetened cocoa.
In addition to proper nutrition, both cardio and weight training exercises are needed to burn abdominal fat further. Though beginners will see a huge change once the proper diet is inserted, exercise is needed to maintain lower body fat levels.
Grocery shop like this and your waist band will be loser soon!
Melissa
In addition to proper nutrition, both cardio and weight training exercises are needed to burn abdominal fat further. Though beginners will see a huge change once the proper diet is inserted, exercise is needed to maintain lower body fat levels.
Grocery shop like this and your waist band will be loser soon!
Melissa
PERFORMANCE VS. FAT LOSS
One important point to address is the necessary distinction between a dietary recommendation for athletic performance versus that for an ordinary person trying to lose fat.
Elite athletes and those training for endurance day after day need to replenish depleted carbohydrate stores (glycogen) constantly. However, most average people have plenty of glycogen to sustain daily activity without having to eat large amounts of carbohydrates.
In fact, if glycogen becomes depleted through exercise, the body will begin to pull from fat stores to sustain the activity; hence, fat loss. Unfortunately, most "healthy" dietary recommendations are more appropriate for endurance athlete types than for the average fat loss-seeking American.
Thus, there is indeed a difference between a healthy diet and a fat loss diet. To successfully lose fat and optimize health, keep the starchy carbs in check, focusing on lean proteins and green leafy vegetables first, while eating more frequently throughout the day.
Elite athletes and those training for endurance day after day need to replenish depleted carbohydrate stores (glycogen) constantly. However, most average people have plenty of glycogen to sustain daily activity without having to eat large amounts of carbohydrates.
In fact, if glycogen becomes depleted through exercise, the body will begin to pull from fat stores to sustain the activity; hence, fat loss. Unfortunately, most "healthy" dietary recommendations are more appropriate for endurance athlete types than for the average fat loss-seeking American.
Thus, there is indeed a difference between a healthy diet and a fat loss diet. To successfully lose fat and optimize health, keep the starchy carbs in check, focusing on lean proteins and green leafy vegetables first, while eating more frequently throughout the day.
Remember those cookies you ate???
Ready to blast fat in 24 minutes...I did this one this morning after my weight workout and TRUST ME...it really works.
Follow this plan twice a week, in between your strength workouts. Do each exercise as many times as you can for 45 seconds. Rest for 15 to 30 seconds between each exercise. Take a 60 second break after the entire sequence, then return to the first exercise and repeat the whole circuit. During week one, do six rounds. Add one round each week until you've reached 10.
STATIC SQUAT IN-AND-OUT JUMP
Stand with your feet less than hip-width apart, hands behind your head, back straight. Lower into a squat position. Keeping your knees bent and staying low, jump and spread your legs so that you land in a squat. Jump back to start. Continue alternating as fast as possible.
MOUNTAIN CLIMBER
Assume a pushup position with your arms straight and body in a straight line. Drive your right knee toward your chest, then return to the starting position and repeat with your left leg. Continue alternating legs as fast as possible, maintaining control.
LUNGE JUMP
Stand with feet together, elbows bent 90 degrees at your sides. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bents. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward, arms at your sides. Continue alternating legs.
SQUAT THRUST
Stand with feet hip-width apart, arms at your sides. Bend your knees, put your hands on the floor, and extend both feet back so you're in a pushup position. Keep your back straight and core braced. Jump your feet back up to your hands, then stand. Repeat as fast as possible, maintaining control.
Follow this plan twice a week, in between your strength workouts. Do each exercise as many times as you can for 45 seconds. Rest for 15 to 30 seconds between each exercise. Take a 60 second break after the entire sequence, then return to the first exercise and repeat the whole circuit. During week one, do six rounds. Add one round each week until you've reached 10.
STATIC SQUAT IN-AND-OUT JUMP
Stand with your feet less than hip-width apart, hands behind your head, back straight. Lower into a squat position. Keeping your knees bent and staying low, jump and spread your legs so that you land in a squat. Jump back to start. Continue alternating as fast as possible.
MOUNTAIN CLIMBER
Assume a pushup position with your arms straight and body in a straight line. Drive your right knee toward your chest, then return to the starting position and repeat with your left leg. Continue alternating legs as fast as possible, maintaining control.
LUNGE JUMP
Stand with feet together, elbows bent 90 degrees at your sides. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bents. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward, arms at your sides. Continue alternating legs.
SQUAT THRUST
Stand with feet hip-width apart, arms at your sides. Bend your knees, put your hands on the floor, and extend both feet back so you're in a pushup position. Keep your back straight and core braced. Jump your feet back up to your hands, then stand. Repeat as fast as possible, maintaining control.
Sunday, May 2, 2010
Lesson 8: Superfoods + Fitness = | Thrive in 30
This is a great video for those who are wanting to know what to have pre and post workout.
Lesson 8: Superfoods + Fitness = Thrive in 30
Lesson 8: Superfoods + Fitness = Thrive in 30
Veggie Melts for dinner in less than 15 minutes
Tonight we just had a quick dinner.
I made veggie melts with Ezekial wraps.
Sauteed spinach, red peppers, tomatoes in a skillet. Added hummus to an ezekial wrap and placed in a warm skillet with a touch of olive oil. Added a little organic white cheddar cheese and the sauteed veggies. You could use any veggies that you enjoy.
Served with a side sauteed zucchini, red, green and yellow peppers (these were left overs from yesterday)
A side of Mary's twigs.
Dessert was greek yogurt with rasberries, blueberries and blackberries.
I made veggie melts with Ezekial wraps.
Served with a side sauteed zucchini, red, green and yellow peppers (these were left overs from yesterday)
A side of Mary's twigs.
Dessert was greek yogurt with rasberries, blueberries and blackberries.
Salad Dressings
Sweet Maple Vinaigrette
For salads topped with salmon, strawberry spinach salads or just a sweet dressing for dipping veggies, reach for this low calorie ‘Maple Vinegarette’
- 1/2 cup White Rice Vinegar
- 2 tbs Balsamic Vinegar
- 2 tsp Agave or honey
- 1/2 tsp Maple Extract
Asian Soy Vinaigrette
For Chop, Chicken, or Sashimi Salads and Asian Spinach Salads try this ‘Asian Soy Vinegarette’
- 1/2 cup White Rice Vinegar
- 2 tbs Sesame Seed Oil or olive oil
- 1 tbs Braggs amino
- 1 tsp Agave, honey or organic brown sugar
Balsamic Citrus Dressing
Great with chicken and avocado salads!
-1/2 cup balsamic vinegar
-2 tbs olive oil
-1/2 fresh lemon squeezed
-1/2 fresh lime squeezed
- 1 tsp sea salt
Lemon Poppy Seed Dressing
*Keep refrigerated
This dressing is great with chopped kale salads, for marinades or in chicken wraps
-1/4 cup White Rice Vinegar
- 2 tbs Olive Oil
- 2 tbs 0% Plain Greek Yogurt
- 1 tbs Honey or agave
- 1 fresh Lemon squeezed
- 2 tsp Poppy Seed
- 1 tsp Sea Salt
‘Creamy’ Italian!
* Keep refrigerated
For those of you that want something more creamy- this will hit the spot.
- 1 cup low fat or fat free Greek Yogurt
- 3 tablespoons white rice vinegar
- 1 shallot minced
- 2 tsp of agave or honey
- 1 teaspoon oregano
- 1/2 teaspoon basil
- 1 clove garlic pressed
- 1 tsp sea salt
- A little ground black pepper
For salads topped with salmon, strawberry spinach salads or just a sweet dressing for dipping veggies, reach for this low calorie ‘Maple Vinegarette’
- 1/2 cup White Rice Vinegar
- 2 tbs Balsamic Vinegar
- 2 tsp Agave or honey
- 1/2 tsp Maple Extract
Asian Soy Vinaigrette
For Chop, Chicken, or Sashimi Salads and Asian Spinach Salads try this ‘Asian Soy Vinegarette’
- 1/2 cup White Rice Vinegar
- 2 tbs Sesame Seed Oil or olive oil
- 1 tbs Braggs amino
- 1 tsp Agave, honey or organic brown sugar
Balsamic Citrus Dressing
Great with chicken and avocado salads!
-1/2 cup balsamic vinegar
-2 tbs olive oil
-1/2 fresh lemon squeezed
-1/2 fresh lime squeezed
- 1 tsp sea salt
Lemon Poppy Seed Dressing
*Keep refrigerated
This dressing is great with chopped kale salads, for marinades or in chicken wraps
-1/4 cup White Rice Vinegar
- 2 tbs Olive Oil
- 2 tbs 0% Plain Greek Yogurt
- 1 tbs Honey or agave
- 1 fresh Lemon squeezed
- 2 tsp Poppy Seed
- 1 tsp Sea Salt
‘Creamy’ Italian!
* Keep refrigerated
For those of you that want something more creamy- this will hit the spot.
- 1 cup low fat or fat free Greek Yogurt
- 3 tablespoons white rice vinegar
- 1 shallot minced
- 2 tsp of agave or honey
- 1 teaspoon oregano
- 1/2 teaspoon basil
- 1 clove garlic pressed
- 1 tsp sea salt
- A little ground black pepper
Go with Greek Yogurt
Mix 1 cup quinoa (uncooked, rinsed, and well drained), 1/4 cup whole flaxseed, 1 tablespoon honey or agave, and 1 tablespoon olive oil. Spread on a baking sheet and bake in a 375 degree oven until lightly browned. Let it cool, crumble and add 2 tablespoons to 1/2 cup nonfat plain Greek yogurt, along with fresh berries. Drizzle agave or honey on top.
Try one of these fresh salsa's
Mango Ginger
1 medium mango, peeled
1 cup pineapple
1/2 cup red onion
2 Tbsp scallions
1 Tbsp fresh ginger grated
1 clove garlic
1 Tbsp rice wine vinegar
1 tsp of honey or agave syrup
Tomato-Corn
1 1/2 cups grape tomatoes
1 cup corn kernels
1/2 cup red onion
1/2 cup black beans
1/4 cilantro or parsley
1/2 jalapeno
1 clove garlic
1/2 tsp cumin
Salt and pepper to taste
2 Tbsp red wine vinegar
Cucumber-Peach
2 cups peach, peeled, pitted
1 cup cucumber
1/2 cup red bell pepper
1/2 cup red onion
2 Tbsp fresh mint
1 tsp hot red pepper flakes
Salt and pepper to tast
2 Tbsp white balsamic vinegar
For each, simply chop and mix the ingredients, and refrigerate for an hour before serving.
Serve with whole grain crackers or some baked whole grain chips!
Enjoy,
Melissa
1 medium mango, peeled
1 cup pineapple
1/2 cup red onion
2 Tbsp scallions
1 Tbsp fresh ginger grated
1 clove garlic
1 Tbsp rice wine vinegar
1 tsp of honey or agave syrup
Tomato-Corn
1 1/2 cups grape tomatoes
1 cup corn kernels
1/2 cup red onion
1/2 cup black beans
1/4 cilantro or parsley
1/2 jalapeno
1 clove garlic
1/2 tsp cumin
Salt and pepper to taste
2 Tbsp red wine vinegar
Cucumber-Peach
2 cups peach, peeled, pitted
1 cup cucumber
1/2 cup red bell pepper
1/2 cup red onion
2 Tbsp fresh mint
1 tsp hot red pepper flakes
Salt and pepper to tast
2 Tbsp white balsamic vinegar
For each, simply chop and mix the ingredients, and refrigerate for an hour before serving.
Serve with whole grain crackers or some baked whole grain chips!
Enjoy,
Melissa
Saturday, May 1, 2010
Sample day of eating from a true athlete
Tera Moody is a runner based in Boulder, Colorado, who finished 5th place in the 2008 U.S. Olympic Team Trials of the Women's Marathon. She runs twice a day often, but not always. Here's her typical eating on a two-run day.
Workout 1
Water
Pre-workout: Oatmeal with cinnamon; decaf coffee with soymilk; water
Post-workout: Bread with peanut butter; grapefruit; water
Breakfast
Scrambled eggs with bell peppers and mushrooms
Herbal tea
Morning Snack
Almonds
Liquid Iron Supplement
Emergen-C Vitamin drink (By the way, I drink this too....I love it)
Lunch
Plain turkey sandwich
Water
Workout 2
Water
Pre-workout: PowerBar Endurance drink
Post-workout: Pear
Dinner
Steak
Steamed asparagus with olive oil, garlic, salt, pepper
Baked potato
Evening Snack
Dark Chocolate
This is a good glance at one of the world's top performing endurance athlete's diet for the day.
This might inspire you or shock you...you might be realizing how much food that you consume each day....and you are not working out 2 times a day! We might not be a world's best endurance athlete but we can sure eat like one!
This was taken from a book called "Racing Weight" by Matt Fitzgerald.
Workout 1
Water
Pre-workout: Oatmeal with cinnamon; decaf coffee with soymilk; water
Post-workout: Bread with peanut butter; grapefruit; water
Breakfast
Scrambled eggs with bell peppers and mushrooms
Herbal tea
Morning Snack
Almonds
Liquid Iron Supplement
Emergen-C Vitamin drink (By the way, I drink this too....I love it)
Lunch
Plain turkey sandwich
Water
Workout 2
Water
Pre-workout: PowerBar Endurance drink
Post-workout: Pear
Dinner
Steak
Steamed asparagus with olive oil, garlic, salt, pepper
Baked potato
Evening Snack
Dark Chocolate
This is a good glance at one of the world's top performing endurance athlete's diet for the day.
This might inspire you or shock you...you might be realizing how much food that you consume each day....and you are not working out 2 times a day! We might not be a world's best endurance athlete but we can sure eat like one!
This was taken from a book called "Racing Weight" by Matt Fitzgerald.
Dying to worry
Don't worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. If you do this, you will experience God's peace, which is far more wonderful than the human mind can understand. His peace will guard your hearts and minds as you live in Christ Jesus. And now, dear friends, let me say one more thing as I close this letter. Fix your thoughts on what is true and honorable and right. Think about things that are pure and lovely and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned from me and heard from me and saw me doing, and the God of peace will be with you. Philippians 4: 6-9 New Living Translation
Wow, that is a very powerful section of scriptures. I don't know about you, but somehow the cares of this life can bog me with down with worry. When we feel like we are losing our peace....we need to remember that God has promised us peace (when we fix our mind on him)...not our problems, fears, situations or anything else. We must fix our thoughts on the right things and think about the things of the Lord.
Let's look at a few things the scriptures above tell us to do in order to experience that peace:
What we put into our minds determines what comes out in our words and actions. The word tells us to program our mind with thoughts that are true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise. Do you have problems with impure thoughts? Examine what you are putting into your mind through television, books, conversations, movies and magazines. Replace harmful input with wholesome material. Above all, read God's word and pray. Ask God to help you focus your mind on what is good and pure. It takes practice, but it can be done.
I was reminded yesterday by a friend that when parenting it is better to focus on what is right and good...not on all the bad and sinful things. This is what the scripture is telling us....to focus on the right things. Yes, if you listen to the news, your friends, the world's report...you are filled with fear and worry. But, if you focus the Word of God....He has promised to fill you with his peace. The kind of peace that the world does not understand and can only come from God. This is not the kind of peace that says only if things are going ok...God can fill you with peace, no matter what you are facing today.
Let's die to worry......and be filled with peace.
Praying for you,
Melissa
Wow, that is a very powerful section of scriptures. I don't know about you, but somehow the cares of this life can bog me with down with worry. When we feel like we are losing our peace....we need to remember that God has promised us peace (when we fix our mind on him)...not our problems, fears, situations or anything else. We must fix our thoughts on the right things and think about the things of the Lord.
Let's look at a few things the scriptures above tell us to do in order to experience that peace:
- Don't worry
- Pray about everything
- Tell God what you need
- Thank him for all he has done for you
- His peace will guard your heart and mind
- Things that are true
- Things that are honorable
- Things that are right
- Things that are pure
- Things that are lovely
- Things that are admirable
- Things that are excellent
- Things that are worthy of praise
- The God of peace will be with you
What we put into our minds determines what comes out in our words and actions. The word tells us to program our mind with thoughts that are true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise. Do you have problems with impure thoughts? Examine what you are putting into your mind through television, books, conversations, movies and magazines. Replace harmful input with wholesome material. Above all, read God's word and pray. Ask God to help you focus your mind on what is good and pure. It takes practice, but it can be done.
I was reminded yesterday by a friend that when parenting it is better to focus on what is right and good...not on all the bad and sinful things. This is what the scripture is telling us....to focus on the right things. Yes, if you listen to the news, your friends, the world's report...you are filled with fear and worry. But, if you focus the Word of God....He has promised to fill you with his peace. The kind of peace that the world does not understand and can only come from God. This is not the kind of peace that says only if things are going ok...God can fill you with peace, no matter what you are facing today.
Let's die to worry......and be filled with peace.
Praying for you,
Melissa
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