Thursday, October 27, 2011

Minestrone Soup

10 medium fresh white mushrooms, sliced
2 c. chicken stock
1 medium yellow onion, chopped
1 celery stock, chopped
2 carrots, pealed and chopped
1/4 c. olive oil
1 bunch fresh spinach, or swiss chard, tough stems removed and chopped
3 medium potatoes, peeled and chopped
1 and 1/2 c. butternut squash, peeled and cubed
4 fresh tomatoes, peeled, seeded and chopped, or 2 (14.5 oz.) canned tomatoes with juice
1 (15.5 oz.) canned white beans, rinsed and drained
piece of Pamigiano-Reggiano cheese rind (optional)
tiny Italian meatballs (optional follow link to meatball recipe)
salt and pepper to taste
serve with fresh parmesan cheese, grated

In a large sauce pan over medium heat, cook onion, carrots, and celery in olive oil, stirring frequently until tender and golden, about 10 min. Stir in mushrooms, chard, or spinach, potatoes, squash, tomatoes, beans and the cheese rind, if using. Add the stock and enough water to barely cover the vegetables. Bring to a simmer and reduce the heat to low. Add tiny Italian meat balls (optional) salt and pepper and cook the soup uncovered until it is thick and vegetables are soft, about 1 and 1/2 hours. Adding water if soup becomes too thick. Serves 8 330 calories with 6 tiny meatballs, 250 calories without, 30 carbs, 25 protein with 6 tiny meatballs, 13 g. protein without meatballs

Italian Beef Meatballs

2 lbs. lean ground beef
3 egg whites
1/2 c. dry bread crumbs
1/2 c. onion finely chopped
1 t. garlic power
1/4 c. parsley flakes
1 t. dried basil
1t. ground black pepper
1/2 c. fresh parmesan cheese (for garnish)

Preheat oven broiler, or frying pan. In a large bowl mix beef, eggs, breadcrumbs, onion, garlic, parsley, basil, and pepper. I usually make two sizes of meatballs 1 T. of meat mixture to be served with marinara sauce over sliced, cooked zucchini squash, or for meatball sandwiches. I use 1 t. of meat mixture to form Tiny Italian meatballs for Minestrone soup. Recommended dinner serving size for a women is 4 large meatballs for protein serving in Meatball Marinara over squash, Meatball sandwiches, and Oriental meatballs. 6 Tiny meatballs in a serving of Minestrone soup

Tuesday, September 20, 2011

Salina Community Center Super Set-Sept. 21st

This is a general out line, for specific workout instructions please attend a workout session in your area (see schedule)

2 min warm up: Repeat the following 3x increasing intensity with each

half jacks
walk forward kick
walk backward backward kick
football shuffle right
football shuffle left

10 minute lower body super set: Do each exercise in 50 sec. intervals with 10 sec. rest between exercises, repeat the workout 2x, resting for 1-2 minutes between.

1. low jacks, no arms
2. get-ups, no arms, beginners use hands to push off the floor
3. low jacks
4. lying one leg, right hamstring lift
5. lying one leg, left hamstring lift
6. low jacks
7. flying lunge jump, alternating left and right leg forward, beginners do static lunges, switching forward leg 1/2 way through
8. 2 leg lying leg lifts, beginners do single alternating leg lift

Cool down: inchworms

Push each 50 sec. rep to the max, count your reps. pushing to increase the number of reps each time. Keep a water bottle close and don't forget to eat your access bar or shake at least 15 min. before on an empty stomach.

Have fun!

Wednesday, September 7, 2011

Tomatoes on Everything!

Every Spring I plant a garden, and every summer I neglect my garden. But even with my neglect, this year we have some great tasting tomatoes. I have eaten one at every meal and with at least half of my snacks, for the past month and a half. The good news is that tomatoes are low in sodium, very low in saturated fat and cholesterol, fat free, high in fiber, and provide a number of Vitamins and Minerals. They add so much flavor to sandwiches and salads that dressings are not needed. Remember that they are almost entirely a carbohydrate, meaning that you should eat them with an equal serving of lean protein. I have listed some of my favorite combinations.

* cottage cheese and tomatoes
* tuna, cottage cheese, and tomato lettuce wrap
* canadian bacon, egg, low fat cheese, and tomato on a whole grain thin bun
* turkey slice with a spread of laughing cow light cheese wedge and tomato roll-up

Please post your favorites

Frozen Grapes

This summer we have been buying black seedless grapes from Costco and freezing them. When we crave something sweet, we grab one. It's a 100% natural popsicle.

Friday, July 8, 2011

Salina Community Center Super Set-July 6th

Do sets of 10 for each exercise without rest between exercises. Complete 3 sets, t
aking a quick drink break between sets, but not too long, you want to keep your heart rate up the entire 20 minute workout. Time yourself, this will encourage you to push yourself to do it a little faster on another day when you need a quick, all-over body, fat burning, workout.

1. 10 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. 10 side lunge, hop: side lunge right, hop up with left leg strait and right knee bent into chest, repeat alternating left and right.

3. 10 super girls: get into plank position, extend one arm and the opposite leg so that your
body from your toes to your finger tips is one straight line. Make sure to keep your abs tight and don't drop your hips. Switch the arm and leg counting each as one rep. You can do this
exercise on your elbows if you have weak wrists, or you can do this on your knees until you develop the core strength and balance needed to do it correctly. When done correctly you will feel the muscles working in your core, shoulders, arms and legs. I am always amazed at the amount of cardio. endurance it requires.

4. 10 crab to bridge kickers: start in crab position kick right leg, rotate around into a bridge and kick the same right foot, return to crab position
repeat kicking the left leg. Each set of crab and bridge kick represents one rep.

5. 10 sumo squat jumps: standing in a wide stance with your knees and toes turned out at a slight angle. Protect your
knees by making sure that your knees never come out over your toes. Keeping your shoulders back and chest high, slowly bend your knees, and lower your body, springing off your toes, jumping back into starting position.

Monday, June 27, 2011

Fueled by Access

For the past four years I have been vacationing with this same group of friends. We run the Wasatch Back together each June. For me it's a chance to challenge myself physically, while I get a much needed mental break from my regular responsibilities. Most women require a little girl time. My girl time is Ragnar Relay one weekend a year. Along with running, we talk, laugh, cry, eat, and sometimes sleep. Our team ran a 190 mile course from Logan to Park City over beautiful mountain passes, and through quaint little towns. This amazing feat was accomplished with the aide of several Melaleuca products. Pain-a-trate for before and after the run to sooth sore or tight muscles, Sustain to keep us hydrated, and replace electrolites lost from sweeting, and of course AccessBars and Shakes to fuel our runs and prevent soreness.

I have often thought some of you would like to participate, so Ragnar 2012 will be a team of Lets Get Fitt, Melaleuca customers. I will register a team as soon as I have 12 interested team members (entry fee is $100 each). We only have a few weeks to register a team, the race always sales out in just a few weeks, so call your friends and call me to reserve your spot now. For those who have never done this type of thing before, you can do it, I will help you prepare. I would love to have you join us. I promise it will be fun!

georgia 801-885-1111

Wednesday, June 22, 2011

Grandma Georgia (that was my great grandma's name)

Today I will become a grandma. While I am so excited to add a beautiful little girl to our family, I am also struggling will the entire grandma concept. I knew it would happen one day, I just didn't think it would come so quickly. Thanks to this lifestyle I adopted almost three years ago I will be a healthy, active, grandma. I get excited thinking about all the adventures ahead, having a strong healthy body will make those adventures, possible. If you would like a review, or a first look at this lifestyle I am speaking of join us for a free class.

Three free classes offered this week:

Wed. June 22nd- 7 p.m. Palmer Residence 1246 W. 3420 N. Pleasant Gr.
Thurs. June 23rd- 8p.m. Roy Complex Lobby 2150 W. 4700 S. Roy
Fri. June 24th- 7 p.m. Palmer Residence 1246 W. 3420 N. Pleasant Grove

Monday, April 18, 2011

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

Friday, April 15, 2011

Last night's Super Set Workout in Roy

It was great to see the progress of our members in Roy. They are losing fat and gaining muscle together. For those who couldn't make it out, I am posting our workout. The body responds best (more fat burn) when you break up your regular routine and shock it with something new, at least once every two weeks. I also recommend getting on my body fat scale to check progress and adjust calories at least once a month. Losing weight at the expense of losing muscle, slows down your metabolism. As you gain muscle, calories must be increased to support new muscle growth, for weight loss to be maintainable. If you are not able to attend a group class, call to set up an individual check up. I would love to help you plan for, and monitor your success, on your road to better health, fat loss and muscle development.

This workout is a cardio workout designed to target your lower body. Time yourself and move as quickly from one exercise to the next as possible. The next time you do it try to finish it in less time. Last night we got to the top of the set in about 13 min. it took us almost 10 ten mins to work back down. There was one exercise I didn't like so I changed it, which will change the time a bit.

This is an add on workout do exercise (#1) (#1 and #2) (#1 #2#3) (#1#2#3#4) (#1#2#3#4#5)
get a drink and take a quick breather, now work backwards and take away one exercise each time until you end with #1 the way you started.

Work hard, Make it Hurt so Good! ( I will add pictures as soon as my husband gets home and can take them. I'm taking applications for a body double ha,ha)

Exercise #1) 30 slow, controlled bicycles

Exercise #2) 10 deep squats (remember your breathing technique for making a flat belly)

Exercise #3) 10 surfer, jump, power ups

Exercise #4) 10 right lunge jumps (right leg back) 10 left lunge jumps

Exercise #5) 5 x 3 Mat jump overs with 1 mat straddled pushup

Thursday, April 14, 2011

April on-line special Diamond Brite 2 pkg. $11.79 (50 loads) You can't beat the price or performance!

Once again Melaleuca has solved a problem ahead of the problem. Please watch/read this article on KSL about the problem with dishwashing detergents. Have you seen the problems described. Melaleuca's patented formula, that is Diamond Brite gets your dishes and silverware shiny and spot-free without using chlorine bleach, phosphates, or other harmful ingredients.

If you haven't been making this part of your monthly order you are missing the boat.

Sunday, April 3, 2011

When is the best time of day to Exercise?

I am asked this question a lot. I believe the best time to exercise depends on the person. If you are not a morning person, an early morning exercise plan may not be a good idea. You would most likely be groggy, irritable, prone to injury, and less likely to be consistent. You decide what will work best for you, and make it a regular part of your daily routine. As a young mother my favorite time of the day to exercise was in the early morning while the family slept. Mornings came with fewer conflicts, and I was more consistent. Now as an older mother my favorite time to exercise is in the late evening after the little ones are in bed. I like my new exercise routine for two reasons #1 I get to sleep in, and the older I get the more I enjoy that. #2 I get to workout with Kirt my husband, who has never, and will never be, a morning exerciser. We motivate each other, which makes us more consistent. Having a workout partner is key to consistency.

Wednesday, March 9, 2011

I eat this once a day, easy, economical, and tastes like a treat!

CARBmaster Yogurt, Granola, Berries

6 oz. *Kroger Carbmaster Yogurt (Smith's grocery store brand)
1/4 c. ** Lowfat Granola
1/4 c. ***Fresh, or Frozen Berries

180 calories, 4.5 g. fat, 16 carbs, 14 protein

*I choose the flavors that have the most protein and fewest carbs.

**I like Nature's Path Pumpkin and Flax seed granola, sold at Costco

***I buy a big bag of frozen blueberries at Costco. You can't beat the price, and no waste, which does happen at my house with fresh berries.

Saturday, February 19, 2011

Ogden Food Class Great Success!

Food Class Recipes: (coming in slowly thanks for your patience)

Hummus is a Healthy Dip or Spread!

Chickpeas, or Garbanzo beans, are the main ingredient of Hummus. One cup of garbanzo beans contains only 286 calories and 5 g. of fat. Garbanzo beans have no saturated fats and no cholesterol. They aid in improving blood sugar levels and help fight cholesterol. Hummus is a good way to add protein to a snack or meal. Another ingredient often found in hummus is tahini. Tahini is a sesame paste. Adding this ingredient will add flavor, protein, calcium, and fat and calories, but a small amount will go along way and the added fat is mostly unsaturated. The ingredient olive oil will add additional unsaturated fats. Olive oil is good for heart health, and regulating cholesterol levels.

Hummus recipe without Tahini

15 oz. can garbanzo beans
4t. olive oil
2t. fresh garlic
4t. lemon juice
1/2t. salt
Drain and rinse beans, reserve juice. Blend beans with remaining ingredients, adding bean juice slowly, until desired consistency is reached.

Tuesday, February 8, 2011

CARBmaster Yogurt, Steel Cut Oats, Berries

6 oz. *Kroger Carbmaster Yogurt (Smith's grocery store brand)
1/4 c. **Pre-cooked Steel Cut Oats
1/4 c. ***Fresh, or Frozen Berries

*I like the raspberry, strawberry, strawberry banana, and blackberry flavors, because they have more protein and less carbs.

**I have discovered steel cut oats, and love them. Follow the link to learn more about them and how to cook them.

***I buy a big bag of frozen blueberries at Costco. You can't beat the price, and no waste, which does happen at my house with fresh berries.

Wednesday, January 19, 2011

Wanda's Success Story

My name is Wanda Johnson. I'm 63 years old and I'm so excited to share with you the progress I've made by following the Body by Lu program. I met Georgia Palmer and began the program in September 2010. To date (January 2011) I've lost 35 pounds and 6 1/2 % body fat. I love the Melaleuca products, particularly the Attain shakes, Access pre- workout bars and the Proflex products. It is great having a day off each week which allows flexibility and really makes this program "doable". Because this program is working so well for me, it keeps me motivated because I'm seeing success. I have more energy now than I have had in years. I'm truly "building a body to last a lifetime." Being 35 pounds lighter feels awesome! Feels great! Looking good!

Sunday, January 9, 2011

Steel Cut Oats

I have never been a fan of sticky, gooey oatmeal, so when I discovered Steel Cut Oats, and it's nutty chewy consistency I was thrilled. As far as I can tell it has all the reasons to eat oatmeal once a day, and more. Because the oats are chopped instead of heated and rolled, some believe it retains a bit more of it's nutritional value. Best of all, I like it, and look forward to a bowl, either at breakfast, or as one of my daily snacks. Because of their minimal processing Steel Cut Oats take a bit longer to prepare. I boil 1 part oats to 3 parts water with a dash of sea salt, for 20 mins. I save time by cooking a pot once a week, and storing it in an air tight container in the fridge. I buy the oats in bulk at the health food store. Pre-packaged at the grocery store seemed expensive.

1/4 c. cooked oats
1/4 c. frozen blueberries

Place in a bowl, cover and microwave for 1-2 min.

Steel Cut Oats 1/4 c. cooked = about 150 calories; 5g. protein; 27g. carbs; 5g. fiber (remember to subtract fiber from carb to give you 22 g. of usable carbs).

I recommend eating your oatmeal with with protein, such as 3 egg whites, vanilla proflex shake, or CARBmaster yogurt