It's FRIDAY again!

It's Friday again... SO SOON!

This week I wanted to get in touch with the fitness side of Food and Fitness Friday. Tomorrow I am doing a Survivor Mud Run! Some people think I am crazy, but I love the challenge of an obstacle course! It's not boring! That is the biggest thing for me, it's FUN! I am competitive (if you know me you are so laughing right now and saying "psht that is putting it lightly") with others but mostly against myself. I strive to be better and live up to my standards. Switchfoot has a line in a song "This is your life, are you who you wanna be?" and that song speaks to me. AM I who I want to be? Are YOU who you want to be? If the answer in no then you need to find out what that person is for you. Once you find out what that person is (all aspects) you can start working on getting there.

Tomorrow I am going to face the race with the challenge of the obstacles one at a time! I will commit to doing my best on each obstacle and continue to give it my all on each obstacle. I have done a few of these and I always feel awesome after! I have come so far in my journey of health and to actually complete a 5k obstacle is rewarding! I try to not stop running even if that means I run super slow, the point is to not quit! Remember I am challenging myself, competing with myself. When I do that, I always do better and more. The whole mindset around it gets and keeps you going. Negative thoughts have no room when I am challenging myself!

So you think I am crazy for doing this, but I plan on doing the "Wipe Out" run called ROC (Ridiculous Obstacle Course) in September! I really don't like running that much, even though I am not bad at it so these obstacle courses are great because I get so much workout with cardio! This is also a test of my body strength; for all the past months I have been working out and lifting weights! I can't wait to see how I do!

This Friday I really want to encourage you to ask yourself if you are who you want to be physically and mentally. I want you to make a plan and list all the fitness activities you want to try and find what motivates you and what challenges you to challenge yourself. What do you want to be AWESOME at? Now go make it happen and stop putting it off because 3 months from now you will still be the same or worse if you don't start at all.

(I am the one on the left at last years Rugged Maniac)

Philippians 4:13

English Standard Version (ESV)

I can do all things through him who strengthens me.

The "Gross"-ery Store

Hello All,

I am back from my vacation visiting my best friend in Omaha, NE, which is why last Friday you also saw no post. While there I discovered a few things I hadn't thought of too much while living here in California. Now, if you know me you know I am not a fan of California for the most part but it has been brought to my attention that it has at least one positive thing going for it and that is the availability of fresh produce and other food items, and lots of health food stores and farmers markets that last most of the year. I wanted to touch on that today, as I know many of my readers live in Wyoming and other states that get cold winters and have small towns. Your grocery stores... you know the chain grocery stores by Kroger and such suck... flat out. I went shopping in two different stores in Omaha and was mortified! I had forgotten just how bad regular grocery stores are. I went to a Bakers and Fareway and I couldn't find hardly anything that was healthy, non-gmo, or pesticide free. They both had the smallest organic sections I had ever seen and I spent a fortune on the measly stuff I did find that was actually food! I asked the meat department if they had any cage free or vegetarian fed chicken, and with almost a laugh the man working said "um, no". I felt gross just shopping there! Seriously I thought about the millions and millions of people in the United States eating food like products, and not food. I looked around at the people shopping there and it occurred to me that almost all of them were overweight and I see why! I don't mean to judge people because if you want to buy that stuff then you have every right to do so, but I am truly ashamed at our lack of knowledge and responsibility in this country!

So what can you do? Well my friend had no idea what a health food store was or where one was so of course I hopped on the computer and found farmers markets (that didn't open until May or June because it's Nebraska and cold so farming things has a season) and a Natural Grocers Store the had organic produce! Not just a tiny selection of half rotting fruits or veggies! The spices were according to my friend amazing and she fell in love with this store and guess what!?! It probably cost less because they didn't have the waste factor, because people actually buy it! There is a difference between a health food store and a grocery store so google "Health food stores in________" and fill in the blank with your city or town.

There are also things called bountiful baskets and other programs for people that don't have as much selection as other states. http://www.bountifulbaskets.org click and see if it's in your neighborhood. Another place to look is http://www.localharvest.org, that site gives you food co-ops, csa's, farmers markets, stores and other helpful links to healthy food in your area. Check out amazon, and other online sites that will mail or deliver you healthier options and stop caving to the grocery stores and big industry selling you hardly food items that harm you, cost them very little to make and give them big gains (which I would have no problem with if they didn't spend tons of time and marketing to lie to us about the "food" we consume).
www.znaturalfoods.com

www.livesuperfoods.com

www.mynaturalmarket.com

www.longevitywarehouse.com

www.sacredchocolate.com

I have learned to LOVE grocery shopping, but not at the chain grocery stores. Learn to love shopping, save money on the good stuff and don't end up paying for cheap food now and having prescriptions and hospital bills out the wazoo later. Feed your body don't deprive it with junk "food".

Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect. (Romans 12:2). 

Stoup!

Hey Everyone!

Sorry I missed last Friday I was on a retreat and was under the impression I would be staying at a hotel with Wifi so I could post Friday night, but that was not so. I was actually in a cabin with little to no phone signal and only Wifi in the main building where we had our speaker and activities, that is what I get for not reading where we were actually going. Since I wasn't driving I didn't really pay attention.

ANYWAY lets get to it this Friday!

Today for lunch I had a friend who came over and we threw together a combination of healthy foods and we made this AMAZING stoup as she calls it because it's like stew and soup (and she has made this before so we will also call it stoup)! It's still cold and/or raining in some places (like it is here today) so this is the perfect recipe for your left over veggies or an amazing warm meal! As much as we like to plan our meals out that occasional time comes where we don't really know what to do and sometimes something amazing comes out of it. Well this might just be what you need to make!

So basically you could add any number of things to make a variation of this but here is what we used:

1 carton of organic vegetable broth

2 boneless skinless free range veggie fed chicken thighs (cubed)

3 organic carrots (chopped into chunky slices)

1 head of organic broccoli (chopped to desired bite size pieces)

5-6 cloves of garlic minced

1 stalk green onion (chopped/sliced thinly)

1 handful of spinach

Few shakes mediterranean seasoning 

Few shakes smoked paprika

Few shakes cumin

Few shakes italian seasoning

Few shakes smoked palm island sea salt 

Tad bit of cayenne 

Olive oil

Approx. 1 cup Quinoa Pasta Veggie Curls (yes they are tasty, you should know by now I won't steer you wrong)

And here is how you do it:

Get out 1 pot with a little olive oil over medium heat. 

Get out 1 pan that can hold a few cups of liquid then heat over medium high with a little olive oil.

1. Toss the chicken in the pan with a little olive oil that has been warmed in the pan, then put a few shakes of Mediterranean Seasoning on it and stir. Cook until done but try not to get it crispy (or browning on parts) I suggest letting this cook while you cut the veggies.
2. Place broccoli in pot that has been warmed with a little olive oil
3. Place carrots in pot with broccoli
4. Throw the minced garlic into the pot after the veggies have cooked for 1-2 minutes
5. After about a minute pour in the vegetable broth and shakes of seasoning.
6. The chicken will probably be ready by this time so place chicken into the pot. Wash out the pan and fill with some water and get it boiling in preparation for the pasta.
7. Toss the spinach and green onion to the pot and get the spinach almost wilted in combination with the next step.
8. After water is boiling toss in the Quinoa Pasta noodles and let cook to just before they are done.
9. Drain noodles and add them to pot.
10. Let the pot cook for a few minutes bringing all the flavors together
11. Serve and prepare yourself for an amazing stoup experience!

I have to say I am not a huge soup fan, as in when I think of things to make this is at the bottom of my list, but this has completely changed my mind and I can't wait to make it again! It was hearty, filling and my taste buds were delighted! So go try it!

I also wanted to tell you about classes you may find at gyms and such called TRX. TRX is my new favorite workout that uses straps attached to a high rack that is attached to a wall or may stand on it's own bolted to the ground depending on where you go.

I am going to warn you this class is intense but you are getting an awesome workout using your own body weight. You are able to work out the entire body and in every move you also are working your core. I highly suggest trying this out a few times if this is something available to you!

"These things I have spoken to you, that my joy may be in you, and that your joy may be full" (John 15:11 ESV).

I made my own recipe!

Hello Everyone!

I am so excited to share this recipe I made up all on my own! I brought it to a Saint Patricks Day party and it was a HIT! I am in love with this recipe and have already shared it with a few who made it at home and love it! I am pinning this to Pinterest, http://www.pinterest.com/sandyrwessel ! 

The recipe is called Avocado Cilantro Lime Hummus and here is how you make it! Remember Organic, Non-GMO and local if and when possible!

• 2 cups of soaked and rinsed chickpeas (garbanzo beans) or 1 can chickpea's (garbanzo beans) drained and rinsed
• 2 small avocado's or 1 large
• 2-3 cloves garlic
• About an inch thick wedge of red onion
• 1 whole bunch of cilantro
• 2-3 tbsp Extra Virgin Olive Oil
• Add all to food processor and blend until smooth
• Add salt and lime until desired taste. I don't measure them I just add, but if I had to guess it's be about a tsp of salt to a tsp and a half and maybe 3 tbsp lime but that's purely a guess. Just put in a food processor and blend and keep testing it until it tastes as salty and lime-y as you want.

Don't be afraid to add more garlic, onion or even throw in Jalapeño or your favorite pepper or hot sauce to spice it up a bit.

This recipe goes great with seed crackers, organic chips, or vegetables (again organic, Non-GMO and local if possible)!

Here are some of the brands I favor for chips and crackers:
Way Better Snacks
Late July
Que Pasa
Blue Diamond (check the labels)

I encourage you to try this and tell me your thoughts, and if you change it up a bit and what you do and how it tastes!

Genesis 1:11

Then God said, “Let the earth sprout vegetation, plants yielding seed, and fruit trees on the earth bearing fruit after their kind with seed in them”; and it was so.

Busy Busy Busy

Today I don't have much time to post as I have a very busy schedule, more homework than normal (I am in school for accounting) and my husband is home sick. So today I want to leave you with some helpful links to check out yourself.

HAPPY FRIDAY!

I found these  Food Bars at my local health store Sprouts and the Active Green Bar was delicious, and a great meal (yes entire meal) on the go so no excuses for not eating or having to get fast food when you get have some of these on stock! Organic Food Bar (check if your local store has them cheaper, mine did)!

Helpful for starting your garden (which I did this week! so much fun) 16 foods that'll regrow from kitchen scraps

I have added these to my workouts because summer is approaching and that means it's swimsuit season! 9 moves to shrink your muffin top

My nutritionist/personal trainer friend Heather's Blog. Very helpful info here and if your local maybe you can schedule you some sessions http://mylifeworkout.blogspot.com 

Great Fried "Rice" recipe http://damndelicious.net/2012/10/19/quinoa-veggie-fried-rice-and-a-giveaway/

Body Fat Charts with pictures of what approx. body fat looks like for Men and Women and what is actually healthy! http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

Just for Women: Think about the chemicals in our feminine hygiene products... kind of scary so take a look at this http://www.foodmatters.tv/articles-1/are-feminine-hygiene-products-slowly-harming-you-plus-safe-alternatives  I have switched to Dr. Mercola and you can find products here that are safe http://shop.mercola.com/catalog/feminine-products,65,9.htm also Sprouts has a good brand I hear but have not personally tried, but I trust my source.

Have a great weekend, eat clean, live green and get moving!

Now for this very reason also, applying all diligence, in your faith supply moral excellence, and in your moral excellence, knowledge, and in your knowledge, self-control, and in your self-control, perseverance, and inyour perseverance, godliness, and in your godliness, brotherly kindness, and in your brotherly kindness, love. For if these qualities are yours and are increasing, they render you neither useless nor unfruitful in the true knowledge of our Lord Jesus Christ. 2 Peter 1:5-8 NASB

Goal Setting

Goal setting is one of the most important things you can do to achieve your health and fitness overall goals.

START SMALL

Make small goals that you can reach in a week or 2, such as loose 2 lbs this week, workout 3 days this week, eat at least 7 completely clean meals this week. Setting a small goal and achieving it can give you strength and encouragement to move forward in reaching your overall goal. Once you see that you can do that small goal, the next week or 2 add to that goal such as workout 4 days this week eat at least 11 completely clean meals and loose another 2 lbs (you don't want to get outrageous with the pounds because you hit plateaus and you want your overall goal to be healthy so it really depends on how much you weight as to how much you will loose each week, and where you are physically).

Grab yourself a calendar that you will see daily and write down your goal on the day you want to achieve it. If it's a calendar everyone will see and you are uncomfortable with that, just write Goal day or make a symbol that you will see and it will remind you of your goal daily. Another great thing to do is ALWAYS write down you goal somewhere you can see it or you will look at everyday even if it's not posted on a calendar but maybe in a journal that you look at everyday.There is  something about writing goals down that makes them more achievable.

"The physical act of writing down a goal makes it real and tangible. You have no excuse for 

forgetting about it. As you write, use the word "will" instead of "would like to" or "might." 

For example, "I will reduce my operating expenses by 10 percent this year," not "I would like 

to reduce my operating expenses by 10 percent this year." The first goal statement has power 

and you can "see" yourself reducing expenses, the second lacks passion and gives you an 

excuse if you get sidetracked" (Mindtools). 


If you have a weight goal, especially if you are a women, DO NOT weigh yourself everyday... it can be discouraging when you eat really great, and workout really hard and the scale doesn't budge... that is normal. Your body can take a little time to catch up. Weight yourself on the same day every week at the same time, clothes off. I recommend doing it in the a.m as the water weight and food intake of the day will not mess with your weight in the a.m (as in before you consume anything).  And again just for women, if you are on your monthly cycle, skip that week completely... I know I can gain a little and it all (maybe more) comes off after my cycle, so I just say screw that week if you are weighing in. That is my personal opinion).

You will not believe how motivating just achieving a small goal can be. And further motivating each week as you achieve more and more as the weeks progress. Making small practical goals is important because say you have 50lbs to loose, that can seem astronomical at times! So you break it into baby steps giving your self a pat on the back or special treat (not food!) that is a reward for achieving a baby step. These goals need to be very specific not just "get healthy"... because well yeah, that is the overall goal but how are you going to get there? You really need to break it down to being realistic, having a time frame, and being actually attainable.

This is one of the best ways to be successful and keep a life style change. If you jump into it "cold turkey" (which you can if you really want to, it does work for some) you might get burnt out and feel overwhelmed, and end up giving up and going back to old ways, and in a few months regret not sticking with it and ending up back at square one. Let's not jump on that cycle, it's vicious. Get a pen and paper or open up a word document now (print it out after) and start setting your goals for the next week or 2! If you are comfortable, share your goal or goals for the upcoming 2 weeks in the comments and then tell us next week how it went!

NOW let's try a new exercise to help us shed those love handles... this one is a challenge! I say start with 16-20 twists (each side counts as 1) 3x 3-5 days a week. (Do I see a goal suggestion? *hint *hint)




Philippians 3:14

"I press on toward the goal for the prize of the upward call of God in Christ Jesus".

Juicing (No, not steroids!) and Blending

Click HERE and watch the next 22 seconds



 That video cracked me up! Had to share!

 But now let's get down to business and talk about Juicing this Friday. Is it a new fad? Actually no, it's been around since the 1930's and was invented by Norman Walker, who by the way lived to be 100 which speaks volumes to the benefits of Juicing. It was also pitched by Jack LaLanne back in the 70's and 80's and he lived to be 96... seeing a pattern here? So, no Juicing isn't a new fad, it's actually something very healthy and a great thing to incorporate in your everyday life ESPECIALLY if you hate vegetables  Pack a juicer full of greens and vegetables, throw in some pineapple or a fuji apple (because they have enough sweetness to cover the taste of the veggies) and *WAL-AH! You are getting your veggies in daily and probably the recommended serving in 1 6-8oz glass! 

Food Matters states "After regularly consuming freshly pressed vegetable juices, which are highly alkalizing, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing." There are so many benefits of juicing I won't list them all but anyone knows fruits and veggies have enormous benefits to the body so you cannot over do it. You can go above and beyond the suggested serving size and it will only benefit your system, especially if you are trying to detox.

There are different types of Juicers, Cold Press Juicers are the best but can be costly. They get the most fiber out of the foods, and can do amazing things such as extract nut milk (Almond milk and such), juice grasses and herbs, little to no heat so the enzymes stay intact and last up to 72 hours. 

Although the cold press offers more benefits, any juicer (Centrifugal Juicers) still offer you benefits and will help increase your fruit and veggie intake, which is great!  

Basically juicing allows you to douse yourself in nutrients and because it's in a liquid form it is absorbed quickly into your system giving you quick benefits such as energy! I just got my cold press juicer (thank you tax return!) and it says it also makes smoothies and has pulp control so I can't wait to try it!

Speaking of smoothies... if you are not into juicing but LOVE a smoothie, GO FOR IT! You will not be able to get as much into your smoothie as you would your juicer but it's a great option for again, getting in more fruits and vegetables. I and many others would recommend a high powered blender such as a vitamix or Ninja because they will blend MUCH better than a regular Oster or other brands. Add super foods, super herbs and seeds to the smoothie for more amazing benefits!

This post isn't to try to sell you on products but these have made a tremendous difference in mine and my husband's health. Just to give you a real life example... my husband has lost 25 lbs since the second week of January and he juices about once a day and works out about 2 days a week on average. I on the other hand reached my goal weight of 135 a little while ago but maintain my weight of about 133-135 and have still lost inches and have gained muscles and see my body toning up and I workout about every other day (3-5 times a week).

Another thing I recommend getting is a 10 cup blender, I found mine for $34 on Amazon and it works amazing! It allows me to make the most amazing desserts that need food processing such as making almond flour and adding dates to make a crust. I just made this amazing, super easy dessert  (you will not regret trying this) because of my food processor: Chocolate Cream Carmel Bars (note I added 1 tsp vanilla to the chocolate and carmel layers).

Don't be afraid to try new things and new foods! If you haven't ever juiced (again not talking about steroids) find a whole foods, or Nugget  or anyplace that has a juicing bar and try a few things! If you aren't a huge fan of vegetables get one with fruits and veggies, and slowly train your tastebuds by taking out a little more fruit each time. Not that fruit is bad it's good! But some people need less sugar and more veggies!

Mark 4:8

"Other seeds fell into the good soil, and as they grew up and increased, they yielded a crop and produced thirty, sixty, and a hundredfold."