Tuesday, December 28, 2010
Thursday, December 23, 2010
Monday, December 13, 2010
Saturday, December 11, 2010
Friday, December 10, 2010
The following is one complete set, complete 15 sets, in as little time as you can.
Tuesday, November 16, 2010
Sunday, November 14, 2010
Thursday, November 4, 2010
Tuesday, November 2, 2010
Spring Lettuce Mix
Palm-sized portion of pre-cooked Salmon
Mix together lettuce greens, and vegetables. Toss salad for 6 with 1 T. Olive oil and 2 T. Balsamic vinegar
Serve 2 c. Salad topped with palm-sized portion of cooked salmon, sprinkle with 2 chopped pecans, for about a 300 calorie meal
3 egg whites
2 sun dried tomato strips, chopped
1 green scallion chopped
2 oz. Pre-cooked salmon (see dill crusted salmon recipe)
1 T. Sour cream
Beat egg whites with salt and pepper, pour into hot omelet pan that has been sprayed with Pam.
Sprinkle eggs with chopped tomato, onions, and diced salmon. Lift edges of egg mixture while it cooks, fold in half, and serve topped with avocado and sour cream.
This is a 300 calorie meal, adjust for individual needs
Monday, November 1, 2010
Palm size serving of precooked salmon for each person
2 c.Purple and green cabbage thinly sliced (can buy this washed and sliced in a bag)
3T. Fat free mayo
3T. Fat free sour cream
Juice from 1/2 a lemon
Carb balanced, or corn tortillas (small)
Mix cabbage dressing with cabbage and chill
Divide individual serving of cooked, chilled salmon into half for most women and into thirds or fourths for men
Fill warm tortilla with 1/4 c cabbage mixture, salmon, and sliced avocado
2 salmon tacos are about 300 calories
Sunday, October 24, 2010
Tuesday, October 12, 2010
FALL FOOD CLASS...
Monday, October 4, 2010
Orowest Sandwich Thins (or some other low carb. bread or buns)
Orowest Sandwich Thins (or some other low carb. bread or buns)
Saturday, October 2, 2010
Sunday, September 19, 2010
I've been eating cottage cheese with some type of fruit once a day since I changed my eating habits almost 2 years ago. You would think I would get sick of cottage cheese, but there are just so many different option to eat cottage cheese with, it hasn't gotten old yet. The other day I had some raspberries in the fridge that needed eaten. Cottage cheese toped with raspberries and drizzled with agave syrup was a low calorie, low fat, carb and protein balanced snack that tastes like a treat. I was reminded of the cottage cheese and apple snack shared last fall by my friend Michelle, check that recipe out as well, it's a great fall eating idea.
Wednesday, August 18, 2010
For years we have been told that low-intensity aerobic exercise is the best method for burning excess body fat. Looking around you can quickly see that it's just not working.
Sunday, August 8, 2010
It can take 20 minutes for your brain to start to tell you that your full. I'm sure you all have experienced that delay when you eat too much too fast, and make yourself sick.
Wednesday, August 4, 2010
ksl.com - Despite national poisoning decline, Utah rates stay the same
Saturday, July 17, 2010
Sunday, July 11, 2010
One of my clients has started a blog documenting her road to a more healthy life. I love what she has to say, but I especially love how she says it. I was thrilled to see that Charity has created the personal, captivating partner to my informative (dull) blog. I'm excited about what we can share together to help people looking to improve their health. I am posting her story below, with a link to her blog a Healthy Lifestyle... not a diet! check it out. I know you'll love her great wellness tips, and her personal approach. You can always find a link to her blog on the right of my home page under supporting blogs or under recommended books and sites on my home page tool bar. You can read her story any time by clicking on her name at the right side of my home page along with other soon-to-be posted success stories.
Please email me your success story. We look forward to hearing about you.
by Charity Davis
It involves a quick story, allow me to share:
Well, my good friend Melinda introduced me to her personal trainer Georgia Palmer who she has been working with for about a year. Melinda and I had babies at the same time a couple years ago, I hadn't seen her in a year when, at Mother's Day weekend, we got together for a spring cattle roundup. I didn't recognize her. She looked 10 years younger and was so fit and healthy, I was shocked. I grilled her that weekend for details, sure it was something I couldn't do. But the more she talked, the more it made sense. It wasn't a diet, it was a healthy lifestyle, and she was doing it while raising kids and a has husband who's metabolism is running like a bullet bike.
I wanted in.
Well I met with Georgia Palmer a week after I saw Melinda and knew I had to give it a try. Basically Georgia is my free personal trainer as long as I am a Melaleuca customer. Melalueca is a company that provides health products, vitamins, beauty products, home cleaning products, and more. Basically, if I buy these amazing products, stuff I normally buy at the grocery store, but through Melaleuca, and get a better products with greater quantity, quality, greater convenience and customer service, I get a free personal trainer to support me in my quest to learn how to live a healthy lifestyle. I had to give it a try.
My Hubby has been so supportive. He says "I'd rather invest in good health now, then pay for poor health down the road." He's never wanted me on a diet, and when I explained how Melinda got to lookin' so healthy and fit he was on board.
It's been quite a journey and I've learned sooo much. Many roadblocks have been removed to help me progress and I know there's so much more to learn, but the system is in place and I trust it.
Wednesday, June 23, 2010
The "no sugar" label on many packaged foods can be tempting. Sometimes, no sugar means not sweetened, and sometimes it means the food has been sweetened artificially. The question is, are sugar substitutes really a healthy choice?
Not if they are causing you to 1) overeat; 2) consume too many empty calories; or 3) neglect nutrients. And that's not considering that we don't yet know the long-term effects of consuming these artificial sweeteners. It is my opinion that artificial sweeteners complicates the digestion of foods, requiring more time and energy which slows down fat metabolism.
Commercially available sugar substitutes have been clinically tested and deemed safe for consumption for most people. They may even be helpful for people on special diets. However, a federal stamp of safety does not indicate that something is your healthiest option, especially when it comes to nutrition.
It's normal to crave sweets. Humans naturally have an appetite for sugary things. But if the foods you typically reach for are candy and cookies, even if they are sugar-free, you're getting mostly empty calories and few, if any, beneficial nutrients. By filling your menu with sugar-free desserts, you may still be getting too many calories and not enough vital nutrients.
Rather than seeking out sugar-free versions of your favorite indulgences, try replacing a few of them with whole foods that offer much more than a satisfied sweet tooth. Whole grain muffins or cookies and berries are great examples of naturally sweet treats that also provide many of the vitamins and nutrients your body needs. Plus, with these types of sweet treats, you will get a serving of fiber instead of the empty calories that come from many processed, artificially sweetened treats. Fiber-rich snacks can help satiate your hunger and assist with weight loss.
I will work on posting some great tasting treats or desserts that limit saturated fats, and processed sugars while still providing nutrition. You may also want to do your own research on some new and old natural, low or no calorie sweeteners that can be found at health food stores and most groceries. I will briefly comment on two I have used and feel comfortable recommending
Stevia: An Herbal Alternative
Stevia is a popular natural sweetener extracted from the Stevia rebaudiana plant. This herb has been used in South America for centuries, is about 300 times sweeter than sugar, and is calorie-free. Although the Food and Drug Administration (FDA), has not officially approved stevia as a safe food additive, in late 2008 it was classified as Generally Recognized As Safe (GRAS). Stevia can be found in a liquid and also in granules similar to sugar. It can usually be found on the shelf with the cane sugars at any grocery store. I buy the one in a green box, with a strawberry on it labeled "Truvia"
Agave Syrup is a natural low calorie sweetener that has been extracted from the Agave plant. There are many different types of Agave plants and processing methods. Organic Blue Agave is processed naturally, with no chemicals involved. I have also heard that the darker the color the less processing the sweetener has undergone. Organic Blue Agave is much sweeter than sugar, but with a glycemic index of only 11. Sugar has a glycemic index of 68-85 (the glycemic index indicates the effect it will have on your blood sugar levels, see post about the glycemic index) You can use Agave in recipes, use 1/2 -3/4 c. in place of 1 c. sugar. You may also have to reduce the amount of liquid. You can use as you would honey in beverages, cereal, and on bread. I have found it at Costco, health food stores, and WinCo
Tuesday, June 1, 2010
What is the Glycemic Index? The glycemic index is a way of measuring the relative impact of foods on blood sugar levels. Foods with a high glycemic index have carbohydrates that the body can quickly convert to sugar, which makes them more likely to cause a quick rise in blood sugar.
How can knowing About the Glycemic Index Help Me? Keeping our blood sugar levels stable throughout the day will result in a constant stream of energy throughout the day, will lesson the serious effects of diabetes and reduce the amount of sugar stored as fat in your body tissues.
What does the number on the Glycemic Index refer to? The glycemic index was developed by feeding a person a portion of a single food and testing their blood sugar level at certain intervals. The resulting response curve is compared to a control substance (either glucose or white bread) and assigned a numerical value. Glucose (or white bread) is given an arbitrary rating of 100, and all other foods are measured relative to that. Foods that rate above 100 are foods whose carbohydrates digest very quickly and are likely to raise the blood sugar immediately, while those with an index lower than 100 have less impact on the blood sugar. The lower the number, the less of an impact that food will have on your blood sugar levels.
What type of foods are low on the Glycemic Index? Foods with few to no carbohydrates, like meats, cheeses and fats, will likely result in a glycemic index close to zero. The more easily-digested sugars and starches a food contains (more processed foods), the more likely it is to create a spike in blood sugar. Dietary fiber, while classified as a carbohydrate, passes through the system undigested, so it has no impact on blood sugar. In fact, fiber works to help slow the absorption of digestible carbohydrates. So whole grain, minimally processed foods are the best choices if controlling your blood sugar levels is important to you.
Where can I view a list of foods and their Glycemic Value? You can view the Index on-line, there is a link on this blog's home page under recommended books and sites
Saturday, May 15, 2010
- Studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. The soluble fiber in oats helps remove LDL or "bad" cholesterol, while maintaining the good cholesterol that your body needs.
- The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you'll feel full longer, oatmeal can help you control your weight.
- New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
- With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient... rolled oats.
- According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
- Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.
- The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.