Moving Day!

This blog has officially moved to http://www.GoFitCoach.com! See ya there!

Shakeology VS Juice OR Coffee...OH MY!

Hump Day Humor

Guacamole

From Team Beachbody:

4 ripe avocados, peeled, seeded
1 tsp. ground cumin
1 tomato, seeded, diced
1/2 cup sweet white onion, minced
2 chilies, seeded, minced
1/4 cup chopped cilantro leaves
4 Tbsp. fresh lime juice
Hot pepper sauce, sea salt, white pepper to taste

Cut avocado in large chunks and mash coarsely in large bowl with a fork. Add remaining ingredients and blend gently—leaving some small chunks is fine. Taste and adjust seasoning with more pepper sauce, salt, and pepper if desired. Makes 8 servings.
Preparation Time: 15 minutes

Nutritional Information: (per serving)
Calories: 180
Protein: 3 g
Fiber: 7 g
Carbs: 13 g
Fat Total: 15 g
Saturated Fat: 2 g

Vacation After-Math

I have been home for a week post-vacation. During my 3 weeks gone, we traveled to Washington D.C, came home for 3 days, then turned around and went to Williamsburg VA with a pit-stop in Raleigh NC.

The number one question that I received while I was gone was "How do you stay motivated to workout and eat right when on vacation?" I have to tell you...I always answered honestly, so please don't put me on a pedestal.

I ATE AND ENJOYED MY VACATION!!!!!!!!!!

Now, I DID promise myself that I'd workout somehow 3x while gone (ended up 2x plus tons of walking) and that I'd have a Shakeology for breakfast each am (I did.)

After that, I enjoyed myself. I didn't go crazy but I must have had pancakes almost daily, onion rings, chicken alfredo for dinner one night, pizza, bacon, grilled sandwiches, etc. I know...I know...GASP!

Here's the thing...this health and fitness "thing" for me is for life. Life happens. Life is for enjoyment. I'm going to enjoy true vacations that don't happen very often.

After 3 weeks, I came home and stepped on the dreaded scale. I wasn't surprised to see it up 7 lbs. I probably ate more salt in 3 weeks than I do in 3 months and didn't drink enough water.

I started the 3-Day Shakeology Cleanse as I had planned before I left. I'm pleased to say that I lost 5.6 lbs in 3 days, followed by .6 lbs the day after, for a total of 6.2 lbs. So on my vacation I gained .8 lbs. I can SO live with that!!!!!!!!!

I'm continuing my journey with health and fitness...back to eating clean and working. I have no doubt that pound will be gone this week.

The point to all of this is that you HAVE to have a plan for vacations...for during and after, but your plan needs to be doable for you AND allow you to enjoy it.

Seriously, people, life is too short to not enjoy vacations!

Don't miss the GOLDEN GOOSE

The Golden Goose? What does that mean?

It means that I have been VERY successful with my Beachbody Coaching business, and in 2 days, I will be opening my 2nd business center...basically cloning myself!

This is HUGE and doesn't happen every day.

So, why the golden goose for you? How can this affect you? Well, if you join my coaching team BEFORE I open my 2nd center, you will be in a position to benefit from all of the success that my 2nd center will achieve...and trust me, I have every plan to make it as successful as my 1st center.

Does the mention a MLM (multi-level marketing) business turn you off? Let me tell you...in today's economy, MLMs are one of the only industries actually growing! Beachbody has been life-changing for me, has allowed me to help hundreds of others, AND has put me on the road to financial freedom!

TAKE THE LEAP...join my team! http://tinyurl.com/thegoldengoose

Weight-loss help: How to stop emotional eating

Sometimes the strongest longings for food happen when you're at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they're facing a difficult problem or looking to keep themselves occupied.

But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.

The good news is that if you're prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

The connection between mood and food...

Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?

Some foods may have seemingly addictive qualities. For example, when you eat enticing foods, such as chocolate, your body releases trace amounts of mood- and satisfaction-elevating hormones. That "reward" may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.

Food can also be a distraction. If you're worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you're eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you're done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.

How to regain control of your eating habits...

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

* Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.

* Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.

* Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.

* Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.

* Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.

* Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don't skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.

* Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you're making in your eating habits and give yourself credit for making changes that ensure better health.

I'M BACK, I'M BACK!

Vacation was great, but there is NO place like home! Let's start the week off with a terrific recipe!

Grilled Dijon Chicken

2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil

Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). Serves 2.

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 314

Protein: 38 g

Fiber: 4 g

Carbs: 6 g

Fat Total: 15 g

Saturated Fat: 2 g

VACATION time

I'm getting ready for vacations, so I haven't been able to blog this week. I'll be gone for a few weeks...stop in when I can. HAPPY 4TH OF JULY!!!!!

Low-Cal Spinach Dip

10 oz. fresh baby spinach, steamed until wilted
1 cup plain, fat-free yogurt, drained
4 oz. fat-free cream cheese, softened
1/4 cup reduced-fat Parmesan cheese, grated
1 clove garlic, minced
1/4 cup scallions, finely chopped
1 Tbsp. fresh lemon juice

Place spinach in a colander and drain all of the excess water. Finely chop spinach and place in a medium bowl. Stir yogurt and cream cheese together until smooth, and then add to the spinach. Stir in Parmesan cheese, garlic, scallions, lemon juice, salt, and pepper, and mix well. Refrigerate until ready to serve. Makes 2 cups. Serving size is 1/4 cup.

Preparation Time: 15 minutes
Nutritional Information: (per serving)
Calories: 51
Protein: 5 g
Fiber: 1 g
Carbs: 5 g
Fat Total: 1 g
Saturated Fat: 1 g

From Team Beachbody. Ask me how to get even more of these great recipes!

Half-hearted

By Tony Horton

We live in a society where being number one is all that matters. No one remembers the guy or gal who comes in second place. This mentality wiggles its way into everything we do. We have become perfectionists who hate to fail. We'd rather do nothing as to avoid doing something poorly. Frustration with our fitness plan occurs when we decide to skip workouts because we feel like we can't match the performance or level of earlier workouts. This is crazy because it will prevent you from obtaining anything. The hell with perfect. Do it wrong (not bad-form wrong) and halfhearted once in awhile. Half of a workout done with tons of modifications beats the pants off of the thought of a perfect workout.

Hump Day Humor

I'm STRONG. Are YOU?

Being a military wife is hard. No ifs, ands, or buts.

My husband has had "boots to the ground" for almost 3 weeks now. What does this mean? It means that he's getting ready for bed as I'm waking up. It means that I can't just call or text him when I need support or think of something funny that I want to share. It means that I have to wonder what he's up to. It means that I live by the calendar that we get to X off each day. It means that my partner is half-way around the world from me.

The toughest pill to swallow so far? That life goes on.

Last week, I, unexpectedly, found myself angry at the world...angry at everyone who doesn't have a loved one deployed. Rational? Of course not. It was how I felt however.

Here's the thing I want you to know about military spouses with deployed loved ones...

WE ARE STRONG

BUT

we have our moments...our moments where we are bitchy for no reason...our moments where we are consumed with our own situation and need you to simply understand and support us...our moments where you can't take our reactions personal.

Yes, life DOES go on for each of us, but it's OK to ask us how we are doing. It's ok to call us to check in. Deployment is NOT the elephant in the middle of the room...we are willing to talk about it. You just have to be prepared for our answers...which may very well be based in emotion at the moment. Many of us have become single parents overnight with the added worry about our partners in a combat zone.

So, yes, WE are strong. The question is are YOU? Are YOU strong enough to support us? Just some food for thought.

Mexican Frittata

1 tsp. olive oil
1/2 red pepper, cut into thin strips
1/4 medium white onion, thinly sliced
1/4 cup skim milk
2 whole eggs
4 egg whites
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Pinch cumin
1/2 cup salsa

Preheat oven to 350 degrees.

Heat oil in a 12-inch nonstick skillet over medium heat. Add pepper and onion; sauté until tender. Combine milk, eggs, egg whites, salt, pepper, and cumin; stir with a whisk. Pour into pan with vegetables. Cook, without disturbing eggs, until slightly set; flip eggs over. Place pan in oven; bake at 350 until eggs are cooked, about 5 minutes. Place frittata on a plate; top with salsa. Serves 1.

Nutritional Information: (per serving)
Calories: 371
Protein: 31 g
Fiber: n/a
Carbs: 25 g
Fat Total: 15 g
Saturated Fat: 3.8 g

Can You Feel the Heat?

TURBO FIRE...it's HERE!!!!!!! It was released 2 days early!!!!!!! Read about it and order here: http://tinyurl.com/GetTurboFire

Hump Day Humor

Salmon Burritos with Chili-Roasted Vegetables

2 Tbsp. olive oil
2 tsp. lime juice
4 cloves garlic, peeled and minced
1-1/2 tsp. ground dried chilies
1-1/2 tsp. salt
1 pound salmon fillet (about 1 inch thick), boned
1 large sweet potato, peeled, quartered lengthwise, then sliced 1/4 inch thick
1 zucchini, halved lengthwise, then sliced 1/3 inch thick
1 red onion, peeled, halved lengthwise, and cut into 1/4-inch thick wedges
1 fresh poblano chili, stemmed, seeded, and chopped
6 whole whole wheat flour tortillas (10 inches wide), warmed
Chopped cilantro, shredded cabbage, low-fat sour cream, and lime wedges

Preheat oven to 425 degrees. Line two 12-by-15-inch baking pans with aluminum foil. Whisk the olive oil, lime juice, garlic, ground dried chili, and salt together. Rinse salmon and pat dry. Brush flesh side of salmon with 2 tablespoons of the lime-chili marinade. Set aside. In a medium bowl, toss the sweet potato, zucchini, onion, and chili with the remaining marinade. Arrange vegetables in a single layer on the baking pans. Roast vegetables for 10 minutes, then add salmon (skin-side down) to one pan and return to oven. Continue roasting until potatoes are tender when pierced and salmon is opaque but still moist-looking in center of thickest part, 7 to 10 minutes. Remove skin from salmon and slice fillet into six equal portions. Spoon vegetable mixture equally onto warm tortillas. Top each with a piece of salmon and a little cilantro, cabbage, and sour cream*. Fold tortilla over the filling. Serve with more sour cream and the lime wedges. Makes 6 servings.

*Cut the sour cream from the recipe to remove all saturated fat from this meal.
Preparation Time: 25 minutes
Cooking Time: 20 minutes
Nutritional Information: (per serving)
Calories: 325
Protein: 19 g
Fiber: 3 g
Carbs: 30 g
Fat Total: 14 g
Saturated Fat: 2 g

Carbs: Friend or Foe

Carbs are good. Carbs are bad. Don't eat any. Eat a ton. Every day we are barraged with conflicting information about this particular food source. What is the truth?

The truth is...are you ready for this?

MODERATION!

Moderation should be a word that we all use in EVERY aspect of our life, but I digress as we are supposed to be talking about carbs.

The primary role of carbs is to provide our body with energy. They are the ideal fuel for our body and help maintain the blood glucose level. There are two kinds of carbs: complex and simple. Complex contain starch and fiber. Simple contain simple sugar. Complex are the healthier of the two and preferred by our body.

It is recommended that we eat 2-5 servings per day of complex carbs. I say as low as 2 for those on a weight loss plan. Remember, 15 grams of carb equate 1 serving. Because the serving size has increased on many of our foods in the grocery store and restaurant, it is very important to look at the nutritional info. You may think that whole wheat bagel is 1 serving, but it could actually be 3!

I am not an advocate for low carb diets. Complex carbs are too important for our body's health. Fiber helps to prevent obesity, colon cancer, constipation, heart disease, and diabetes.

So, do you need to be afraid of carbs? Yes and no. Be afraid, be VERY afraid, of the unhealthy carbs: donuts, cakes, cookies, sugar cereals. Receive with open arms the healthy ones: whole wheat anything, green veggies, potatoes (yes, I said it,) nuts.

If you find yourself craving the unhealthy ones, it's time to sit down and look at your diet in general. You are lacking something. Now go eat an apple!

Hump Day Humor

If only it worked this way, right ladies?