Tuesday, December 28, 2010

Day #6

My family is now calling me Grandma Georgia, my daughter announced on Christmas day that her, and her Husband, are expecting a baby June 25th, it was my favorite Christmas present! I hope you are enjoying your holidays with your families as well. Find 20 minutes today for a workout, you'll be glad you did.

I was missing my weightlifting routine so today I did a "Body By Lu" Upper Body Super Set. See your workbook for pictures and adjust workout into a super set by altering it according to the following directions, using medium weight dumbbells.

*rest for 1 minute or less between each exercise, this will get your cardiovascular system working, also remember posture, slightly bent knees and squeeze your glutes (butt). This will work your lower body muscle groups, Using correct breathing techniques will work your core, completing your total body workout in just about 20 min.

30 reps of each

1. Bench Press
2. Bench Press Fly (hug a tree)
3. Two-arm Standing Dumbbell Row
4. Two-arm Bent Row (monkey)
5. Standing Dumbbell Press
6. Lateral Raises
7. Dumbbell Curl
8. Hammer Curl
9. Two-arm Dumbbell Kickback
10. Bench Dips

If you don't know how to do these exercises, make an appointment and come in for a workout as soon as possible.

Thursday, December 23, 2010

Day #5

As you can tell I have gotten behind on my daily posting of workouts, so much to do so little time. Just take a few minutes today and workout hard, it will make you feel great! Happy cooking, cleaning, shopping, relaxing (ya right!)

Do sets of 10 for each exercise, repeat without rest. Complete 10 sets, time yourself, so you can push yourself to do it a little faster on another day when you need a quick overall body fat burning workout.

1. Sumo pushups: Following each pushup twist core slightly as you lift one arm shoulder height, alternate from left to right. Can also be done with knees bent if you wish, or on elbows if you have weak wrists. For an extra challenge try elevating feet on a chair.

2. Tuck jumps: Being mindful of good posture throughout, stand with knees bent, shoulder width apart, jump off the balls of your feet, tucking your knees up into your chest, landing back in starting position.

3. Get ups: Lie on a mat on your back, knees bent, as if you are doing crunches. with your hands clasped behind your head, sit up and place one foot on the ground so you can stand up, using your core, and your foot, stand up. If needed you can also put hands on the floor to help you up. Repeat

4. Pike jump Overs: Get in pike position on
your mat, rise up on your hands, or elbows, if necessary, with your tush raised, push off with your feet landing, with feet together, jump across mat from right to left.

Monday, December 13, 2010

20 Minute at Home Workout

It is always a challenge to keep your exercise program going especially during the busy times of our lives (which is just about every day). The mistake that many make is that they think they need an hour or more to workout. The beauty of our program, for me and for many I work with, is that 20-30 minutes each day, produces positive results. I have posted several exercise routines that will stimulate multiple muscle groups, and keep your body and mind guessing to burn the maximum amount of fuel. The workout will be time sensitive, but packed with intensity. Perform each exercise in succession, after completing one movement move on to the next without rest to keep your heart pumping, combining cardiovascular training with strength training. Do the number of reps. that your time and/or physical level will allow. Just 20-30 minutes of intense exercise a day will keep you looking and feeling your best. The biggest benefit will be the sense of accomplishment you will feel, and the emotional high that comes from accomplishing hard things. Have fun, but work hard, it will make you feel great! To see sample workouts click on the exercise tool bar.

Saturday, December 11, 2010

Day #4 Aerobic Challenge

Our program has our clients doing a 20 min. cardio or aerobic workout
3 times a week. This can be done in the pool, on the road, on a tread mill, a elliptical machine, or just moving around your house. Today I will suggest a 20 min cardio workout that changes each minute to keep your body guessing, increasing and and decreasing intensity keeps your body from getting comfortable, which keeps you in fat burning mode. This workout requires no equipment, except your body weight, and little space and time.

Complete the following exercises for 1 minute each, repeat set 4 times for a 20 minute workout

1. jog in place
2. alternating right leg side leap, left leg side leap
3. jumping jacks
4. in and out football drill
5. high knees

Suggestions: don't forget to eat your access bar to fuel your workout and to keep you from getting sore, keep a water bottle near by to drink during exercise #1, push off and land on balls of feet to limit shock to joints, exercise #5 should be challenging to complete for the full minute, if it is not, increase workout intensity.

Friday, December 10, 2010

Day #3

The following is one set, complete 10 sets,as quickly as you can. It will help to have 10 items to use ascounters to move into a finished pile ( I like to use single serving sustain pouches) Time yourself and share your results with us in the comment area below.
1. Standing jump lunges, 10 right foot forward
2. 10 mountain climbers
3. 10 side plank lift on right side
Now Repeat, but alternate to left foot forward and left plank lift ( you will do a total of 10 sets, 5 on each side)
Jump lunges: Stand with one leg in front, and the other leg directly behind in a wide enough stride that your front knee does not extend over your front foot. Keep your front foot flat and come up on your back foot's toe. Keeping both knees slightly bent, shoulders back and torso strait, slowly lower your body until front knee is at a 90 degree angle. Jumping lightly off the balls of your feet return to starting position.

Mountain Climbers: Get into push-up position, arms and legs straight, balls of your feet on the floor. Lift your right knee straight up towards your right arm, then back down, repeat with your left knee to left arm. Increase the speed of each rep so your legs are alternating up and down.
Side Plank Lift: This exercise improves your strength, balance and flexibility, targeting your core, and your upper body. Get into the starting position with your right hip down and your right hand on the floor underneath your shoulder for support. Your right arm stays fully extended and all of the muscles on your body should be engaged. Lift your hips up off of the ground to position your body into a straight line. Lower your hips down into the starting position in a controlled manner – this means that you are not dropping your hips down. Be sure to touch down with your hips for each rep. and go up high enough that your body is in a straight line. Left arm can rest on hips, or place down on floor to use for balance.

Day #2

The following is one complete set, complete 15 sets, in as little time as you can.

1. 5 Burpees
2. 30 toe touches, alternate left hand to right foot, then right hand to left foot

What is the Burpee exercise? It’s a great full body functional exercise that will raise your heart rate, improve your strength, power, agility and flexibility. A Burpee is a combination of a push up and a jump squat. Start by standing with your feet shoulder width apart, then squat down and put your hands on the ground. Jump your feet back into a plank position and make sure to keep your core tight so that you are not dropping your hips. Bend your elbows and move your body down towards the ground as close as your strength and flexibility allows you. Push up and get back into the plank. Jump your feet forward into a squat and jump up with your arms above your head reaching towards the sky. Land softly on the balls of your feet and bend your knees slightly as you land to absorb the shock and to make the landing softer.

Day 1 Challenge

Supergirl Planks 100 reps.

You can set your stop watch to see how long this challenge takes you, however it is not meant to be a race so don’t rush and just focus on keeping proper form. Get into the basic plank position and extend one arm and the opposite leg so that your body from your toes to your fingers is in one straight line. Make sure to keep your abs tight and don’t drop your hips. Switch the arm and the leg for each rep and try to complete 100 reps. If you are a beginner, you can cut down the number of reps, you can go on your elbows for more support, or you can do this exercise from your knees which is the easiest variation. You can also take periods of rest between reps if necessary. You will feel the muscles working in your core, shoulders, arms and legs. I was also amazed at the amount of cardio strength it required. Let me know how you did in the comments below!

Tuesday, November 16, 2010

$1 enrollments until Dec.16th

Congratulations to Lori and her husband Mike for enrolling the most new members on our team in Nov. and winning the Alaskan Inn night away. www.alaskaninn.com

Sunday, November 14, 2010

Luanne's Dill Crusted Salmon Dinner

you will need:
Salmon Fillets (not steaks, skinned or one side skinned)
Lawery's Season and Garlic Salt (this brand is gluton free)
Dry Dill
Spray Butter ("I Can't Believe it's not Butter")
Pam Spray (olive, or canola oil)
Tiny Red Potatoes
Chicken or Vegetable Broth
Chopped Pecans (1-2 per person)
BBQ Fish Rack (can buy at Home Depot for $4)

Fish directions:
1. Rinse Salmon Fillets off with cool water, pat dry with a paper towel
2. Lightly sprinkle both sides of fish with season salts
3. Spray butter on both sides of fish
4. Pat liberal amounts of dry dill into both sides of fish fillet, fish will be completely green
5. Place fish in pam sprayed fish rack, cook on grill until fish is opaque 1/2 way through, then turn over (about 5-7 mins. per side)

Quina directions:
1. Rinse, if package requires
2. Cook according to directions, substituting broth for water
3. Spray cooked Quina with a small amount of spray butter
4. Saute chopped pecans on a hot fry pan, no not add any oil
5. Stir nuts into Quina

Steamed Red Potatoes:
1. Wash potatoes, using a vegetable peeler, peel a single strip around potato center (this is for looks)
2. Steam until fork easily moves through potato, not mushy

Green Salad:
Prewashed Spring Mix from Costco tossed with oil and vinegar mixture
for salad for 6 use
1 T. olive oil
2 T. seasoned vinegar of your choosing

Serving size is palm-size portion of fish, palm-size portion of potatoes and rice combined, and 2-3 cups. of salad

Thursday, November 4, 2010

Luanne's Salmon Stir fry

you will need:
Pre-cooked Salmon Fillet
Basmati Rice, white or brown
Vegetable or Chicken Both
Scallions, chopped
Raw Cashews, chopped
Steamed Vegetables (Normandy frozen Vegetable pkg.)
Braggs Amino Acids

1. Rinse and cook rice, in vegetable or chicken broth. For white rice bring water to boil, add rice and simmer partially covered for 20 min. or until all liquid is absorbed. For brown rice, add rice to cold water, stir and bring to a boil. Partially cover and simmer on medium heat for 40-45 min.
2. Sprinkle rice with chopped cashews and scallions (raw)
3. Place steamed vegetables over rice
4. Lay Salomon Fillet on top of vegetables
5. Serve with amino acids (letting each person decide the amount that is right for them, no need to use any salt when using this product)

Tuesday, November 2, 2010

Salmon Salad

You will need:
Spring Lettuce Mix
Red Onion
Fresh Mushrooms
Olive Oil
Balsamic Vinager
Palm-sized portion of pre-cooked Salmon
Chopped Pecans

Salad Directions:
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

Salmon and Scallion Omlette

You will need:
3 egg whites
2 sun dried tomato strips, chopped
1 green scallion chopped
2 oz. Pre-cooked salmon (see dill crusted salmon recipe)
Chopped avocado
1 T. Sour cream

Omlette directions:
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

Dill Crusted Salmon Tacos

You will need:
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)
Cabbage dressing:
3T. Fat free mayo
3T. Fat free sour cream
Juice from 1/2 a lemon
Fresh cilantro
Carb balanced, or corn tortillas (small)
Sliced avocado

Taco Instructions:
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

Food Class Was Great Success!

Thanks to all those who attending our food class. The class was well attended, standing room only. A special thanks to Luanne for hosting the event and giving us an excellent class on planning ahead to prepare healthy, delicious meals, in a hurry. For those who missed the class we are planning our next class for January in Layton.

Look for Luanne's ingredient list under "Nutrition" above on tool bar.
Her amazing recipes will be posted in a few days.

Tuesday, October 12, 2010


(9653 Carriagehouse Ln., 2930 East Sandy Ut. 84092)

Sat. Oct. 23rd 12:00 noon

She will teach us how to assemble delicious low fat balanced meals, quickly by preparing ahead.

Also breakfast and snack ideas, sensible holiday desserts, and shopping tips

* R.S.V.P. by Oct. 20th in the comment area below

Monday, October 4, 2010

Turkey, Egg , or Tuna, Sandwich Thins

Orowest Sandwich Thins (or some other low carb. bread or buns)
2 slices Oven Roasted Turkey Breast (watch sodium amounts in processed meats, Kirkland brand at Costco is only 460 g. for 2 slices)
Fat-Free Mayo (optional)
Lettuce, Tomato

2g. fat;18 g. carb; 14 g. protein; 220 calories

* calories and carbs can be reduced by substituting the bun with lettuce, tortilla wrap, or another bread type, open face sandwich is also an option. Increase protein by adding another slices of turkey, remember this will also increase calories.

* Egg Salad Sandwich =1 g. fat; 160 calories; 16 g. protein, 18 g. carbs
Orowest Sandwich Thins
3 boiled egg whites chopped
fat free mayo, mustard
lettuce, tomato

* Tuna Sandwich =1.5 g. fat; 175 calories; 16 g. protein, 17 g. carbs
Orowest Sandwich Thins
3 oz. (1/2 can) tuna in water (drained)
fat free mayo.
lettuce, tomato

Turkey Sandwich

Orowest Sandwich Thins (or some other low carb. bread or buns)
2 slices Oven Roasted Turkey Breast
Fat-Free Mayo (optional)
Lettuce, Tomato

2g. fat;18 g. carb; 14 g. protein; 220 calories

* calories and carbs can be reduced by substituting the bun with lettuce, tortilla wrap, or another bread type, open face sandwich is also an option. Increase protein by adding another slices of turkey, remember this will also increase calories.

* Egg Salad Sandwich =1 g. fat; 160 calories; 16 g. protein, 18 g. carbs
Orowest Sandwich Thins
3 boiled egg whites chopped
fat free mayo, mustard
lettuce, tomato

* Tuna Sandwich =1.5 g. fat; 175 calories; 16 g. protein, 17 g. carbs
Orowest Sandwich Thins
3 oz. (1/2 can) tuna in water (drained)
fat free mayo.
lettuce, tomato

Saturday, October 2, 2010

Cobb Salad

Here is an easy, low calorie, lunch salad that can be made from what is already prepared in your fridge.
2 cups. Lettuce greens
2 boiled egg whites, sliced
3 low-fat canadian bacon rounds, sliced
sliced tomato
2 T. "Annie's Naturals" lite honey mustard salad dressing

120 calories; 15g. protein; 8g carbs. 2.5g. fat
if eaten with 1/2 c. of fresh grapes= 150 calories; 15g. protein; 15g. carbs. 2.5g. fat

Sunday, September 19, 2010

Raspberries with Cottage Cheese

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.

1/2 c. low fat cottage cheese
1c. fresh raspberries (sprinkle with Truvia, natural, no calorie sweetener)
1/2 c. low fat cottage cheese
1t. agave syrup and 1/2 c. raspberries

160 calories, 14 g.carbs. 14 g. protein, and only 2.5 g. fat

What is your favorite thing to eat with cottage cheese? Please share

Luanne's Chicken Veronique Salad

4 (6 oz.) cooked chicken breast (cooled and cubed)
1-2 T. dry tarragon (to your taste)
3 T. fat free sour cream
3 T. low fat mayonnaise (I like the kind made with Olive oil)
1/2 oz. pecans (about 8 pecan halves)
1 1/2 c. washed, whole, purple grapes
Top with fresh Tarragon

* bake chicken with sliced onion, lemon, and 1T. of butter at 350 for 45 mins. turning once after 20 mins. of baking. Cool, and cube chicken, throw out lemons, you can chop baked onions and add to salad if desired. Mix remaining ingredients together, stir into cooled chicken, and chill. Can serve over lettuce greens or in a low carb./ high fiber pita or wrap. Or eat with whole grain crackers.
* Chicken salad divided into 8 (3/4 c.)servings = 18 g. protein, 4g. carbs., 3g. fat, 130 Calories

Wednesday, August 18, 2010

High Intensity Interval Training

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.

Unfortunately, there are countless numbers of people trying desperately to lose weight by doing hours of endurance work on a treadmill, or some other similar method. Endurance training has it's positive effects; enhances your mood, by raising your endorphin and serotonin levels, and strengthens your heart and lungs to name two. But for the most part all of these endurance exercisers are not going to lose very much of their stored body fat...So what to do?

There is an exercise routine that along with speedy fat loss has a number of additional benefits which include toning and shaping your body, improving your speed, and increasing your endurance, lowering your blood pressure, strengthening your heart, and increasing the ply-ability and elasticity of your blood vessels.

This exercise is called High Intensity Interval Training. Study after study has proven the incredible fat burning effects that this type of training can have on the body. In research studies participants lost 9 times as much fat as those doing standard aerobic exercise.

I would love to teach you how to transform your favorite form of aerobic exercise into a fat burning exercise that only takes 20 mins. 3x a week.

Sunday, August 8, 2010

Slow Down, You Eat Too Fast, It’s Time to Make Your Sandwich Last

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.

Studies in the rate of food consumption show that those who eat more slowly consume less calories, have better digestion, use less antacids, are more comfortable following a meal, and experience higher levels of meal satisfaction.

Ideas to help you eat more slowly
* take smaller bites
* chew each bite 15 times
* Swallow before taking another bite
* set down your fork between each bite
* eat with chop sticks

Wednesday, August 4, 2010

Proteins, Carbohydrates, and Fats

Eating the right combinations of protein, carbohydrates and fats can speed up your metabolism, balance your blood sugars, lower your cholesterol, burn stored body fat, satisfy your cravings, and build lean muscle mass. For most adults wishing to lower their body fat we suggest a diet of 40% protein, 40% carbohydrate, and 20% polyunsaturated and monounsaturated fats.

Examples of Lean Protein: Chicken Breast, Turkey Breast, Lean Beef, Lean Pork, Fish, Shrimp, Beans, Tofu, Egg Whites, Greek Yogurt, Cottage Cheese, Low Fat Cheeses, Nutritional Shakes, and Protein Powder

When you eat quality protein in each of your meals throughout the day, you are providing your body with the essential amino acids. These essential amino acids can not be made by your body alone, they must be provided through the foods we eat. These Amino Acids that you get from eating protein are the basic building blocks of muscle, they also produce essential enzymes, hormones, and antibodies.

Examples of Quality Carbohydrates: Whole grain breads, tortilla's, and wraps, wild, brown, and "Basmati" white rice, whole grain pasta, oatmeal, barley, squash, yams, potatoes, fruits low in sugar and high in fiber. There are many options that are nutrient rich, and taste great.

Carbohydrates are our body's source for immediate energy. Carbohydrates also cause the release of the powerful hormone insulin. When eaten in moderation every couple of hours in combination with a quality protein we can receive a constant stream of energy throughout the day. Lowering the risk of diabetes and obesity.

Examples of Essential Good Fats: Canola Oil, Olive Oil, Safflower Oil, Nuts, Avocados, Dark-Green Leafy Vegetables, Fish

Essential good fats are necessary to nourish our body's 75 trillion cells. These fats actually enable you to lower your body fat by increasing the metabolism of stored body fat and decreasing fat production in the body.

Research shows that 95% of all americans are malnourished in essential fats. Deficiency symptoms include dry skin, slow metabolism, mood disorders, decreased energy, dizziness, and memory loss.

ksl.com - Despite national poisoning decline, Utah rates stay the same

ksl.com - Despite national poisoning decline, Utah rates stay the same

This article helps us understand how important it is to educate people about Melaleuca's great cleaning products that work great and are safe for our children. to get more information click on the Melaleuca link above and scroll down to cleaners. Feel free to post any comments that you may have.

Saturday, July 17, 2010

Run the Red Rock

I'm a runner. It all started with the 4th of July races at the park. From there it led to Jr. High, senior high, and college track and X country teams. With adulthood came road races, half marathons, and full marathons. Now my favorite running event is distance relays. I guess you could say that running has been a big part of my life. I love the sense of accomplishment it gives me, the hours of silent "me" time to think, dream and pray. But most importantly running has helped me develop my most treasured relationships. My best friends in the world have all been my running partners. I guess that is why I am so excited to tell you about an opportunity we have to run a distance relay with team "Lets get fitt". I got the bug to do a distance relay with my new "lets get fitt" friends (that's anyone who has ever looked on this blog), about a month ago while running the "Wasatch Back". Looking on-line I learned thatThe Red Rock Relay is September 10th and 11th, first I worried that the race would already be full. Finding out that it wasn't full I then worried that there was not enough time to find 12 team members. After talking to many of you at our workouts, I can see that there there may be enough interest. Now the trick is to get our 12 member team prepared for the event in time, because the race is only 7 weeks away.

This first year I am opening it up to all interested females. The cost of registering a team is $1100, which I won't do until I have 12 team members who have payed their $100 each. The extra $9 a person will go towards the cost of gas (this will not be enough to cover all the gas, so plan a bit more to help cover the cost of gas).

You need not be a fast runner. My focus is on the experience we will have while doing it, not the speed we do it in. The relay will require you to run three legs of this 180 mile relay race in mountainous terrain. While there is some variance in the distance each runner must run, most runners will need to run around 16 miles total in a 24 hour time period. If you have the desire to be, but are not yet a runner, we would love to have you on our team next year when there is sufficient time for you to prepare.

I hope to have our team set up and registered by this time next week. The race is capped at 200 and there is no way for me to know how much longer space will be available. Once I am sure that we have enough for a team, we can assign the legs, and begin to specialize our training. I will then begin posting workouts and running tips that will help you prepare for the race. Until then extend your 20 min. interval training 3x a week to 30 min. 2x a week, with one day a week endurance distance running.

Things to do today!

#1 Check out the relay web site at http://www.redrockrelay.com/
#2 Tell your running friends about our team. "
#3 Mark Sept. 10th and 11th on your calendar as "Girls weekend"
#4 Get me $100 (sell something, it will be worth it!)
#5 Hurry, it could fill up fast!

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.


My Story

by Charity Davis

I have lost 35 pounds since April and feel great! I did it without pills, magic, or diets, I'm using a personal trainer. The first question that begs to be answered is: How can you afford to work with a personal trainer?

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.

Sunday, June 27, 2010


This pain-relieving cream comforts and soothes with pain numbing camphor, cooling menthol, and T35-C5 Melaleuca Oil. Improving circulation to the muscles.
Works great for achy shoulders, overworked arms, and throbbing knees.
I use it to pre-medicate my tight hamstrings before a workout or race, and as a soothing cream after.
Works much better than Bengay or Icyhot, without the terrible smell and sticky mess

Wednesday, June 23, 2010

Sugar Substitutes

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

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

Glycemic Index

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

Why eat Oatmeal?

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.
  7. The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.
Different types of oatmeal:

Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled. They are golden in color and resemble small rice pieces. This form of oats takes longer to prepare than instant or rolled oats due to its minimal processing, typically 15-30 minutes to simmer (much less if pre-soaked). Due to the minimal processing it has been said that Steel Cut Oats retain more of their nutritional value than do Rolled Oats. The flavor of the cooked product is described as being chewier and nuttier than instant oats. Steel-cut oats may have a lower glycemic index than instant oatmeal causing a lesser spike in insulin levels when consumed. The cause of this is believed to be a higher proportion of complex carbohydrate (more fiber).

Old Fashion Oatmeal is also made from whole grain groats, which are then cut, heated and flattened to create flakes. This minimal processing makes a softer oatmeal that is quicker to cook than the steel cut oats.

Quick Oats made from whole grain groats require more processing still, the groats are cut into smaller pieces and rolled into thinner flakes. This additional processing delivers a softer bowl of oatmeal, in a shorter amount of cooking time. Some say that the nutritional value lost during this process is not worth the added convenience.

Instant Oatmeal usually comes in individual serving packets and in my opinion should be avoided because of the amount of processing required and the addition of sugar, salt, and artifcial flavors.

Oatmeal, rolled or steel cut, feel confident that either one will make a great healthy choice for you family. You should take into account that your family doesn't like will probably not be eaten. My family is not fond of the soft porridge like texture of the rolled oats. When I tried steel cut oats for the first time I was presently surprised that everyone liked it even my pickiest eater.

Cooking Steel Cut Oats: I suggest cooking it at a 1 oats to 3 water ratio. Bring water and oats to a boil, cover and simmer for 20 min. To cut down on preparation time I suggest cooking a large pot and storing it in the fridge for up to a week. Just warm up a bowl of oatmeal with skim milk or vanilla protein drink (I prefer Melaleuca's Proflex protein shake) and frozen blueberries.

Everything I read suggested that steel cut oats is more expensive than rolled oats but I found them at Sunflower Market (health food store) in bulk for the same price (.78 a pound).