Healthy Eating and Fitness Tips

Running Tip

2011-02-16T18:20:00.001-07:00

When running, try not to swing your arms too much. If you swing them, make sure to keep them low. Swinging your arms up above your heart requires your heart to pump that much harder and this will effect your endurance!

The Low-Down on Bread

2011-01-19T17:00:00.001-07:00

Scroll down the page to the Bread Myths video! This is trainer Kim Lyons, one of my favorite trainers!

Kim's Blog

Low on Energy?

2011-01-10T17:54:00.002-07:00

Sometimes we just feel "zapped". It is hard to get things accomplished (especially our workouts) when we just don't feel like we have the energy.

The obvious solution is get more sleep! You should have 7-9 hours of sleep a night. If you have time, try to fit in a 20 minute power nap in your day.

While it is important to get our sleep, this may not always be the answer to feeling "drained". Kim Lyons (one of my favorite trainers) points out 3 reasons, other than lack of sleep, that can make you feel like your energy is low:

You may have an iron deficiency. If this is the case, eat more things like dark, leafy greens, beans, red meat, and even egg yolk. A simple indicator of if you have an iron deficiency is to gently pull back your eyelid and look at the inside part. If it is pale, you probably are not getting enough iron!

You may be dehydrated. Drink up! If you are thirsty, you are not drinking enough. Drink before you get thirsty!

You may have an intolerance to certain foods. Take note of how your body reacts to certain foods. If you don't do well with a food, low energy can be a side effect.

Extra Desserts Gum

2011-01-03T14:19:00.002-07:00

I've been seeing commercials for the dessert flavors of Extra gum. I decided to give it a try.... YUM! The Strawberry Shortcake one is pretty good. I have not tried the Mint Chocolate Chip Ice Cream one yet. The Key Lime Pie....Delish!!! That one is my favorite!

When you have a craving for sweets, reach for this gum instead. It will satisfy your craving at only 5 calories.... sure beats having the real thing for a few hundred calories plus the guilt! :)

(Please remember, however, that it is OK to splurge on the real thing once in a while!)

Holiday Parties Without Packing On the Pounds!

2010-12-22T13:04:00.003-07:00

Ok, so I know it has been forever since I posted..... SORRY! I have been super busy the second half of 2010. I was recovering from a knee injury, busy at work and church, my dad was even in the hospital for a bit. Anyway, I am back at it and will try to do better! :)

Here are my top 3 tips for surviving holiday parties:

Do not graze! All those bite-sized foods add up quick in calories. Instead of grazing, use a plate so you can visually know just how much you are eating.

Drink plenty of water! Before you go to a party, make sure to drink a large glass of water. Continue to drink water throughout the party. This will make you feel fuller and you will end up eating less.

Wear fitting clothes! If you are wearing clothes that fit just right and do not expand, you will eat less while you are wearing them.

Thigh and Butt Jiggle

2010-06-09T14:50:00.002-06:00

Unfortunately, saddle bags have a lot to do with genetics. However, we can try to combat it with a few key exercises.

One of the best ways to trim down is running, (Christine, you already got that down!) but there are some exercises that will help you in your efforts.

In the middle of your run, do a few intervals of side-to-side shuffles.

Believe it or not, mat-work from the 80's really does work, and it works well!! Lay on your side and do leg lifts with your top leg. Then, cross your top leg over and put your foot flat on the ground. Do leg lifts with your bottom leg to work the inner thigh. Switch sides and repeat. Do 3 sets of 20-25 of each move. This exercise is better than the gym equipment that works inner and outer thighs. That equipment has weights loaded on, which will cause you to build muscle. You don't want to build muscle here!!! Instead, you want to tone it and that is what this mat-work will do.

One great move that will hit the butt and the saddle bags is a roundhouse kick on all fours. Get on the floor on all fours and lift your right leg to the side while maintaining a 90 degree angle in the knee. Lift until it is parallel to the ground. (squeeze butt throughout the move) Extend the knee, hold for a count, the reverse the move until you are back to the start. Complete your set, then switch legs and repeat. Do 3 sets of 20-25 on each leg.

Donkey kicks are another great move. These will target your butt. Get on the floor on all fours. bring your right knee in to your chest and then extend the leg back while squeezing your butt until your leg is parallel to the floor. Repeat this move to complete the set and then switch legs. Do 3 sets of 20-25 on each leg.

Lunges are great!! I like to do what is called a floating lunge. This will sneak in a core workout to help with your balance! Stand with feel shoulder width apart. step your right leg forward and lunge until your left knee is almost to the ground. (*Make sure your right knee is directly over your right ankle/heel) As you come back up push off that right heel and pause for a count standing upright, but with your right foot off the ground, then go into a back lunge by stepping that right foot back. Lunge until your right knee is almost touching the ground and left knee is directly over the ankle. Continue going forward and backward with your right leg (left foot never leaving) and keeping the right foot off the ground in between. Switch and repeat with the left leg. Do 3 sets of 20-25 on each leg.

To tone where your butt and thighs meet (as well as lower back), do supermans! Lay on the floor on your stomach. Point your toes and extend your arms (like superman, hence the name). Lift your chest off the ground while also lifting your thighs off the ground (squeeze that butt) Return to the start to complete one rep. Do 3 sets of 20-25.

My favorite, Kickboxing!! Kickboxing is a great all-over toner!

Try these moves and let me know if you need more!

Requests?

2010-05-19T18:32:00.002-06:00

Does anybody have any requests of something they want me to talk about? Maybe questions about workouts, different foods, or even advice on how to achieve a particular goal? Leave a comment!

Pre-Workout Eating

2010-04-12T18:30:00.002-06:00

Do NOT work out on an empty stomach!! Even if you are working out first thing in the morning, make sure you eat something first.

Many people have the idea that if they workout on an empty stomach they will burn more fat. This is not so! A professor of mine from BYU used to always say, "Fat burns in a glucose flame." This means that you have to have glucose in your system in order to burn the fat. If you have not eaten, your body will break down some of your muscle to convert those glycogen stores into glucose. Seems kind of silly right? Why would you work out to consume some of your muscle? The point is, just make sure you eat something before you work out!

What is the best thing to eat before a work out? It is best to combine some protein with some carbs. Some examples would be apples with cheese, or whole grain toast with peanut butter. I like to keep mini Luna bars in my gym bag. When I go to the gym straight from work and have not eaten since lunch, I can get some protein and carbs for only 80 calories.

Health Math

2010-03-03T21:05:00.001-07:00

Your overall health is only 30% exercise. Don't get me wrong, exercise is very important and should be done regularly, but make sure your nutrition is in check. Nutrition makes up 70% of your overall health.

Quote of the Day

2010-02-22T17:59:00.002-07:00

"If you don't make your body uncomfortable, it will never change! .... Push yourself! You have no idea what your body is capable of!"

~Jillian Michaels

Resolutions

2010-01-07T17:21:00.003-07:00

It's that time of year again: everyone is making resolutions for the new year. Probably one of the most common resolution is to get in shape/ eat better/ lose weight. So many people make this resolution every year. Make this year the year that it finally sticks!

The key is to not go on some diet, but instead to make some lifestyle changes. It is OK to eat brownies and cake!!!! Just make sure you do not go overboard. Everything in moderation. Any diet that restricts a food is a bad diet. I am doing a Biggest Loser program at my work and last night I ate ice cream! I simply worked it into my calorie allowance for the day.

Try to eat more veggies and less sugar. You can still have that chocolate, just less often! Aim to drink about 100 oz water each day. Try to get in little bits of exercise whenever you can throughout your busy day. Don't park in the closest space at the store. Walk around your house while you are talking on the phone. Take the stairs. Do sit-ups, crunches, or some other exercise while you are watching your favorite television show. There are so many ways you can add extra physical activity into your day. Of course, if you have the time, take some 'you' time and go to the gym or try a workout DVD. I highly recommend the recently released "Biggest Loser Last Chance Workout".

Watch season 9 of The Biggest Loser Tuesday nights on NBC for motivation!

Work Out=Fight Cold/Flu Season

2009-12-23T19:53:00.003-07:00

A recent study shows that people who exercise regularly are at a 23% lower risk of catching a cold or flu virus than those who do not. Exercise boosts you immune system. Another study shows that vitamin D is more effective in boosting your immune system than vitamin C. While C is important to get plenty of, make sure you get enough D, which stimulates the body to produce infection-fighting chemicals. If you do catch a cold or flu virus, studies show that echinachea, about 900 mg/day, can shorten your cold by about a day and a half. Zinc, taken every 2 hours while symptoms persist, can shorten your cold by up to 3 days. As always, drink plenty of water!! Even when you are not sick, getting plenty of water is very good for you!

Artificial Sweeteners??

2009-11-23T11:17:00.003-07:00

Artificial sweeteners actually make you hungry! Your brain gets confused because you are eating or drinking a sweet thing which should be accompanied by calories, but then the calories are not there. Your brain is like "What?? Where are they?" and it wants those calories so it turns your hunger on so you will eat to provide those calories.

Also, the chemical make-up of artificial sweeteners messes with our bodies and interferes with our hormone levels. When are hormones are not balanced where they should be, it can affect a number of things, including several diseases and your weight.

Tip of the Day

2009-11-12T22:30:00.001-07:00

Eat a little something at least every four hours throughout the day, but do not eat anything past 9pm.

Sore After Lifting?

2009-10-29T10:15:00.002-06:00

We've all felt it! We lift weights and the next day we can barely move without feeling soreness. This, however, is a good kind of sore! It means that you are getting stronger!

Delayed Onset Muscle Soreness (DOMS) is what you are feeling. It is caused by small tears in the muscle fibers that happen when you are lifting. Your body works to repair these tears, but it does such a great job, that it over-repairs. This results in bigger and stronger muscle! The next time you feel DOMS think about how good it feels because you are getting stronger!

Make sure to give muscles a rest in between resistance training so they have a chance to repair before you break them down again. Only lift every other day, or if you like to lift every day then alternate: lower body one day, upper body the next.

The Biggest Loser's Bob Harper Shares Tips on Eating Out Mexican

2009-10-07T17:51:00.001-06:00

"First tell the waiter to not bring those chips to your table! I love them and could eat every basket they bring to me....STAY AWAY.Instead place an order for corn tortillas and dip them into your salsa. It is the same thing as the chips except not fried and it will satisfy that craving of wanting to dip.

Instead of refried beans ask for black beans, no sour cream, no guacamole, no flour tortillas, no crispy taco shells.

Okay, now that we have gone through all the NOs let's go to what you can order.

Fajitas are a great choice since the meat will be grilled and your veggies are included. Burritos without the flour tortilla of course.

Tacos can also be ordered if you just get the insides of them.Many times I will order three or four tacos, beef or chicken and combine the insides of all of them on a big salad and bam! There you go. a big taco salad without anything crunchy except the lettuce.

No salad dressing required in a Mexican restaurant, because you have all that good salsa....Ole'!"

Tips from The Biggest Loser;

2009-10-05T17:30:00.001-06:00

Let's face it, you're going to have to eat out some time or another while you're losing weight. It doesn't have to be a big deal. Plan ahead and take some tips from Biggest Losers.

"Request all sauces and dressings on the side, and then use them sparingly. Order nothing fried; food should be steamed or grilled only. Avoid restaurants that are 'all-you-can-eat' or are known for their large portions." — Ruben Hernandez

"Know the restaurant you're going to so you can plan what you will eat. Don't let what other people are ordering sway you or change your plans." — Ryan Benson"

I stick with the salads, always with dressing on the side. Don't feel bad about being picky. Ask the restaurant to leave off things you don't want and pick off all the other foods you know aren't good for you. Have it made your way!" — Suzy Preston"

When going out for your favorite coffee drink, be sure to request fat-free milk and no whipped cream. This will drastically cut fat and calories. Also, some coffee bars make hot beverages in smaller sizes than what's listed on the menu. Ask for an 8-ounce size, which is sometimes called 'short.'" — Rosalinda Guadarrama

"Have a low-fat, high-fiber snack (such as fruit and yogurt or raw veggies) before you go out, to avoid feeling too hungry and to prevent the temptation of overeating once you get there."
— Maurice "Mo" Walker

"When I go out for Mexican food, I order a small portion of fajitas without tortillas. I pass on the sour cream and guacamole and have chicken, lots of veggies, and fresh salsa." — Bobby Moore

The Biggest Loser

2009-10-05T17:26:00.003-06:00

Just so you all know, the Biggest Loser has started again! It is on Tuesday nights from 7-9 (MT) on NBC (ch 9 in CO). If you have never seen this show, you need to! It is amazing and inspiring! It started a few weeks ago, so if you missed the first few episodes you can watch them online. Enjoy watching this season and feel free to leave comments about which contestants you love, and who you want to see go home! (Tracy is really getting on my nerves!!)

Quote of the Day

2009-09-18T20:01:00.001-06:00

"The main thing is to make peace with your body now, before you try to change it. Accept where you are at the moment. Okay, you're overweight. But how great that you've decided to do something about it!"

~Bob Harper, Trainer on The Biggest Loser

Traveling Does Not Have to be Lazy!

2009-07-11T18:03:00.002-06:00

Sometimes when I travel I start to feel sluggish because I am out of my workout routine. Here are some suggestions to help squeeze in some workout time while you are away from home.

Check to see if your hotel has a gym. Pack your tennis shoes and hit the gym, then cool off in the pool!

If your hotel does not have a gym, but has a pool, go for a swim! Swimming is a great calorie burner.

Check out the area you are staying in to see what kinds of running trails they have. Pack your shoes and soak up the sun as you run through a new place!

Pack some resistance bands and workout right in your hotel room. They weigh almost nothing and hardly take up any space.

Pick up an issue of SELF magazine and complete the workout on the tear-out cards. Most of them do not require any equipment.

Go sight seeing! You will see so many interesting things that you won't even realize how much you walked.

Healthy Cooking Tip

2009-05-01T19:01:00.002-06:00

I always keep all natural, unsweetened applesauce on hand for baking. You can use it in place of oil to reduce calories and eliminate fat in a recipe. You simply substitute the same amount of applesauce for oil.

A half cup of applesauce contains just 50 calories and 0g fat. Just a small tablespoon of oil contains 120 calories and 14g fat. That means a half cup of oil has 960 calories and 112g fat.

You do the math! I bake with applesauce!

Jillian Michaels

2009-04-23T17:21:00.003-06:00

OK, anyone who has heard of The Biggest Loser knows who Jillian Michaels is. She has been called TV's toughest trainer. She is in your face intense and doesn't care if she makes you cry.

Well, I decided to try out one of her new workout videos. It is called "Banish Fat, Boost Metabolism". Let me tell you, if you want a challenge, this is the workout for you (Melissa....). It is tough and you want to die as you work through the 7 circuits, but by the time you finish, you feel so energized and good. You have that adrenalin flowing and you really have accomplished something.

So, even though it is intense, I have just ordered another one of her videos and can't wait to try it! :)

SELF magazine

2009-04-07T16:28:00.002-06:00

I realize it has been forever since I have posted.... sorry!

I would like to recommend the magazine SELF. I have read many different fitness magazines, and SELF continues to be my favorite. They have great recipes, helpful information, and motivating stories. My favorite thing about SELF is its credibility.

When I was in college we learned about how magazines skew information in their articles to play toward the advertisements. Advertisements = money and that is what companies are after. For this reason, some magazine articles will feature an item, food, nutrient, etc. and talk about how great it is. A few pages later, surprise surprise, there is an ad for a product containing whatever it was mentioned in the article. After reading about it and seeing the ad you think, hey, I should buy this!

I have not seen this to be the case with SELF. While they may have ads that contain things mentioned in articles, the information is not skewed and is well backed up. SELF often cites references from scientific journals. These are the same scientific journals that I used in my undergrad research, so I know the information is legit.

In addition to being a great magazine, self.com is a great tool available to anyone. This website had food logs, workout logs, tips, recipes, articles, videos, and much more. You have free access to the entire website.

Another thing SELF offers is a workout DVD collection. The trainers on these DVDs are great and I enjoy doing them!

If you are looking for a fitness magazine, do yourself a favor and try SELF!

Get Nutrition Facts for Your Own Recipes!

2009-02-07T12:40:00.002-07:00

I found an amazing website. It is called http://www.nutritiondata.com This website allows you to enter in a recipe that you have and it will calculate all the nutritional information for your recipe. It is free to join and it will save all your recipes for you. They also include many recipes for you to try, as well as other tools for good nutrition. I highly recommend that you try it out. It is AWESOME!

My New Favorite Breakfast

2009-01-25T22:21:00.001-07:00

Yogurt Crunch

1/2 C low-fat vanilla yogurt
1 Tbs sugar-free jam
1/2 C Fiber One original cereal

Mix it all together and enjoy! YUM!

More for Abs from SELF

2009-01-12T22:08:00.002-07:00

Here is another excerpt that I got from SELF. I have tried them all and they are great! Enjoy!

Plank poseBalance on toes and forearms (or palms) for up to a minute, pulling belly button to spine and keeping back straight.

Standing bicycleStand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Straighten left leg as you lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and steady, twist torso toward right. Return to start. Repeat on other side for one rep. Do 10 reps.

Side winderStand with feet hip-width apart, knees slightly bent, hands clasped behind head and elbows pointed out to sides. Lift right leg to side, knee bent, thigh parallel to floor. Keeping knee lifted, bend torso to right side, bringing elbow and knee toward each other. Do 10 reps; switch sides; repeat.

SeesawStand with feet shoulder-width apart, knees slightly bent, hands on hips. Lift right leg, knee bent, thigh parallel to floor with foot flexed. Straighten right leg, pressing heel toward floor, as you lean torso backward. Return to knee lift position and repeat five times. Switch sides and repeat.

Forward bendStand with feet hip-width apart, knees slightly bent, arms overhead with palms facing in. Lift right leg, knee bent, thigh parallel to floor. Keeping knee lifted and arms raised, bring torso and knee toward each other as close as you can. Return to start; switch sides and repeat for one rep. Do 10 reps.

Teriyaki Stir-Fry

2009-01-10T17:01:00.003-07:00

Another great way to load up on veggies at dinner time is with stir-fry. Rather than the usual plain soy sauce flavor that accompanies most stir fry, I prefer teriyaki.

Ingredients:
Chicken
Veggies (I like to use broccoli, carrots, and onion)
ginger
sesame seeds
olive oil
teriyaki sauce

I start by cooking the chicken in a small amount of olive oil (about 1 Tbs) in a large skillet. When the chicken is done, I sprinkle it with ground ginger and sesame seeds. Next, I add all my veggies (cut to whatever size you want them). When the veggies are about the tenderness that I like, I drizzle teriyaki sauce over the whole thing. I stir it all up and let it cook about 2 more min before I serve it. I prefer to serve it without rice because it saves calories, plus I get full on the veggies, but if you prefer rice, brown rice is the healthiest choice.

More for Your Abs!

2008-12-26T15:13:00.004-07:00

This is an excerpt I took from SELF. It was featured on Yahoo's website. These exercises are amazing and you can really feel your abs working!!! Enjoy!

"We rounded up five of the most effective tummy toners around. Work three or four of these exercises into your routine (easing them in will minimize soreness). Do the number of reps indicated, resting one minute between moves. The only equipment you will need is a hand towel. Washboard abs, here you come!

Pike 90
Lie face up; raise legs until perpendicular to floor, feet flexed. Lower right leg so it hovers 1 or 2 inches off floor and place hands lightly behind head. In this position, do 15 crunches, lifting chest toward ceiling and lowering. Switch legs and repeat.

Crunchy frog
Sit with knees bent, feet flat. Keeping legs together, raise feet several inches and bring knees toward chest. Wrap arms around knees without touching legs. Extend legs and stretch arms to sides, palms forward. Return to wrapped-arm position; repeat. Do 15 reps.

Tornado
Stand with feet hip-width apart, right leg in front of left, right foot turned out. Bend elbows and raise arms out to sides at shoulder level (like goalposts). In one motion, raise right knee to lowered right elbow. Return to start; switch sides and repeat to complete one rep. Do 15 reps.

Corkscrew
Lie face up. Press legs together and raise them toward ceiling until they're at a 90-degree angle, with knees slightly bent and toes pointed. Raise butt and legs off floor using ab muscles; twist legs slightly to left. Repeat, twisting to right, for one rep. Do 15 reps.

Side arm balance
Start on floor on knees. Lean to left and place left hand on floor under shoulder; extend right arm up and to left, palm down. Straighten right legs out to right with foot on floor, resting on left knee. Hold for 5 breaths. Return to start; switch sides. Repeat twice per side. "

Quote of the Day

2008-12-07T21:20:00.002-07:00

"It's all about PROGRESS, not perfection."

Kim Lyons ~Personal Trainer

Arms and Abs

2008-12-01T22:06:00.004-07:00

As requested, here are some tips on toning your arms and abs:

ABS- The good, old fashioned crunch works great on your abs. Just make sure that as you come up, you stop once your shoulder blades leave the ground. Otherwise, you are working your hip flexors rather than your abs.

The bicycle crunch is especially good because it targets the rectus abdominus (middle abs), as well as the obliques (side abs).

Tightening your ab muscles while doing any workout, as well as throughout your day, helps to tone them.

Doing crunches on a stability ball or Bosu ball forces the abs to work extra because you are not just doing a crunch, but also maintaining balance. A stability ball can be purchased at Target or Wal-mart for $15-$20. A Bosu ball looks like a ball cut in half and mounted to a board. They run about $99. While they are a good investment because you can do so many exercises with them, they are a little pricey! Most fitness clubs should have one available for use.

Any balancing exercise will work your ab muscles. Many yoga routines will engage the abs.

ARMS- My favorite way to tone the arms is to do kickboxing while holding 3-5lb hand weights. This will tone arms, shoulders, and upper back.

Push-ups are another great way to tone this area. It is important that you protect your lower back by holding in your core strength. If you feel any stress in your lower back, drop to your knees and do push-ups from that position.

To target your triceps, I love doing nose breakers. Lay on your back (on a bench or stability ball) with hand weights. hold weights straight up, palms facing each other, and then bend your arms so your elbows are in a 90 degree angle. The weights will be right above your face, hence the name nose breakers! Straighten arms and repeat. When I am done with a set I like to go into a nose breaker position and see how long I can hold it.

Good old fashioned bicep curls are great. Hold hand weights, keep your elbows tucked in to your sides, and curl those weights up. It is important that you do not rock your body to thrust the weights up. your arms should be the only thing moving, otherwise they are not getting the full workout. If you need help with this, put your back against a wall to keep your body from rocking.

I hope this is helpful. I will post more as I think of them! Have fun, but be careful!

Quote of the Day

2008-11-20T17:59:00.003-07:00

"If you quit when you want to quit, your body has no reason to change. You have got to push it so it HAS to get stronger!"

~Kim Lyons, Personal Trainer

Biggest Loser Vol 2

2008-11-14T22:34:00.002-07:00

I have a new favorite Biggest Loser workout DVD. I am loving Vol 2. This one allows you to customize your workout. You can build how little or how much you want to do, in any order, and you can choose weather or not you want to include their warm-up and cool-down. This DVD provides many options. It even includes workout segments that are designed especially for men or especially for women. As I mentioned in a previous post, I love that the Biggest Loser workouts are not some over-rehearsed, robotic routine. They make mistakes, but it doesn't matter. The tag line for the DVDs is "real workouts for real people" and that is what they give you.

Mix It Up!

2008-11-11T18:05:00.002-07:00

Sometimes our bodies get in a workout slump. If our goal is weight-loss, we may hit a plateau. When this happens, just mix it up! Try different workouts. If you mainly do cardio, try some resistance training. Try a different routine. You can even just put on your favorite CD and dance around your house! Our bodies tend to get used to workouts once we have done them several times. This results in the body using less energy to complete the workout, and thus fewer calories burned. The body is almost on "auto pilot". Keep your body guessing what it needs to do. This should help you avoid those slumps, plus it will keep it more exciting for you!

Super Easy Honey Mustard Chicken

2008-10-20T19:55:00.000-06:00

2 Chicken Breasts
4 Tbsp Honey Mustard
1 Tbsp Milk
Handful Mini Pretzels

Mix honey mustard and milk. Spread on top of chicken. Crush pretzels and sprinkle on top. Bake at 350 degrees for about 40 min. Serves 2.

Pumpkin Spice Muffins

2008-10-08T19:38:00.000-06:00

1 spice cake mix
1 can pumpkin

Mix the cake mix and pumpkin until well-blended. Spoon into lined muffin tin. Bake at 350 degrees for about 20-23 min. Makes 12 muffins.

Nutrition Breakdown:
Serving- 1 muffin
Calories- 182
Fat- 3g
Protein- 4.5g
Fiber- 1.5g

These muffins are healthy for you. The only fat in them comes from the cake mix. My friend, Rachelle, told me about these muffins about 5 years ago and they have been a favorite of mine ever since. They are even a suggested recipe from Weight Watchers. They make a great breakfast, especially in the fall/winter when pumpkin and spice is all around!. They can be frozen, but I reccoment removing the paper liner before heating. It peels off much easier when they are still frozen.

Hearty Veggie Pasta Sauce

2008-09-29T19:24:00.000-06:00

This is a recipe that is never exact. It is one of those things that I just start adding things until it tastes good. The key to this sauce is lots of veggies. Veggies have a lot of vitamins and nutrients in them. They also contain a lot of fiber which makes you feel fuller, takes more calories than other nutrients to digest, and helps to keep your digestive tract healthy!

I start by chopping up whatever veggies I want to use. I like to use a combination of carrots, celery, onion, and zucchini. I saute the veggies in a drop of olive oil and some minced garlic. Once the veggies are tender, I add them to 2 cans diced tomatoes, 1 can tomato sauce, and 1 can tomato paste. The next part is where you get to be creative. Just start adding ingredients to season until you like the taste! I usually add some oregano, basil, seasonal or Tony's, black pepper, paprika, and chili powder.

Simmer the sauce and serve over pasta (I usually use whole wheat pasta). Be generous with the sauce. This is how you can load up on veggies!

Tone Your Shoulders, Arms, and Back

2008-09-24T17:43:00.000-06:00

I have found that a really great way to tone your shoulders, arms, and back is kickboxing. Not only is it effective, but it is fun too! For best results, make sure you have proper form. Your elbows should be tucked to your side with your fist up in front of your face when that arm is not doing a punch.

Want to spice it up?? Hold 3-5lb hand-weights as you do your kickboxing workout. This will burn more calories and tone the muscles more quickly.

The Biggest Loser

2008-09-16T22:25:00.000-06:00

If you are looking for a good at-home workout, I highly recommend "The Biggest Loser" workout DVDs. All of them are good, but if you just want one, my favorite is Vol. 1. They feature workouts done by real people. These are not the over-rehearsed workouts you see on most DVDs. These are filmed live, and even have mistakes, which makes it more like an actual training session. Bob, the trainer, is really good. He really knows his stuff and makes the workouts enjoyable (not to mention, he's cute too!).

The Good and Bad of Yoga

2008-09-14T20:08:00.000-06:00

I have never really been into yoga. It just seemed boring and strange. This past summer I was a leader for my ward at girls' camp. The stake knew that I had an Exercise Science degree, assumed I must know all about yoga, and asked me to teach it at girls' camp. I laughed to myself as I accepted the assignment, and I spent the next 3 months teaching myself yoga. I read articles online about yoga, I checked out books from the library, I even rented a few yoga videos. I discovered that on Saturdays at the same time that I go to the gym, there is a yoga class. As I did my resistance training, I could see right into the classroom. I picked up a few moves by watching the yoga class.

Needless to say, after learning and then teaching yoga, my opinions about it have changed. While it still can sometimes be boring, and many of the moves really are strange, I also learned how beneficial it can be. Yoga greatly improves balance and core strength. It also improves flexibility and the body's circulation, both of which make the body healthier overall. However, I would caution everyone to be careful when doing yoga. Some of the moves can cause more harm than good. These are moves that place strain on the neck or knees. You don't want to stretch your ligaments in your knees by placing too much strain on them, or you will be prone to further injury. Strain on the neck is much more serious, as too much strain can potentially cause a stroke. This is the reason I would never do the famous "plow" position (on your back, kicking your legs up and over your head so your toes touch the ground behind your head).

Stacia's Apple Raisin Spice Muffins

2008-09-13T22:25:00.001-06:00

1 C Applesauce
1 C Sugar
2 Eggs
3 Tbsp Milk
1 C Raisins
2 C Flour
1 tsp Baking Soda
1/2 tsp Baking Powder
3/4 tsp Cinnamon
1/4 tsp Salt
1/4 tsp Allspice
1/2 tsp Nutmeg
1/2 tsp Cloves

Combine applesauce, sugar, milk, egg, and raisins. In a separate bowl, combine remaining ingredients. Fold into applesauce mixture until blended. Spoon into greased or lined muffin tin.

Topping:
1/4 C Brown Sugar
1/2 tsp Cinnamon

Mix and sprinkle on top of muffins.

Bake at 400 for 15 min. Makes 12 Muffins

Nutrition Breakdown:
Sarving size- 1 muffin
Calories- 201
Fat- less than 1g

New Blog

2008-09-13T22:20:00.000-06:00

This is my very first time blogging. Many of my friends have blogs and I thought I would give it a shot. I am very into nutrition and fitness, so I thought I would share some things to help others become more healthy