Workouts I Love ♥

HOOPING ♥♥♥

I absolutely fell in love with hula hooping the moment I picked up a hoop! It is a feel good workout, you will laugh, play, create, feel beautiful, and burn a ton of calories!! I love feeling feminine and sometimes the fitness industry can make you feel a little "manly", and hooping quickly reminds you how sexy and beautiful you are!! One of the best parts of hooping is it can be done to your favorite music and you choose your own style! No 2 hoopers are alike :)

Barre ♥♥

I think I have always wanted to be a dancer (Ballet) but never had the opportunity. Last year I had the pleasure of taking a Barre class at work from our Barre Sculpt Instructor. WOW!!! This workout helps with posture, works your legs like you would not believe...they will burn throughout the ENTIRE workout. The movements are slow and delicate, low impact, but really work! I have included these moves into my own workout routines as well as for my clients! There is no dancing going on...but you do feel like a dancer as you get into positions at the barre and pay attention to every part of your body. Toes pointed, shoulders down & back, and create fluid movements!

Tracy Anderson Floor workouts ♥

Tracy Anderson is known for her TINY body and "dancer" style workouts. She has created a huge following of women who want to be fit and stay very slim! She does not promote weight lifting, instead focuses on full body intricate moves in high reps to create a lean & slim body! I do her floor work outs like she instructs...30 reps of each exercise ON THE SAME LEG and then switch sides! It burns like crazy, but after a few sessions it becomes easier! This is great to do at home, you can lay a mat on the floor watch TV and get a terrific workout! Get a great butt and watch your thighs get slimmer!!!!

Squats, jumps, push-ups♥

These are old-school exercises that WORK!!! I love squats...my favorite is a combo of squat-jumps! Jumping really gets your heart rate up, and is a wonderful power move! Push-ups are the way to go if you have no equipment at home! Nice way to sculpt the upper body. Most women HATE push-ups...but the more you work at it the better & stronger you get! I am working on my push-ups, so far 10 is my max! There are many ways to squat and jump, so do some research or meet with a trainer to show you the proper moves and ones that suite your needs!

Spin ♥♥

 I LOVE spin!!! if you haven't taken a class you really should! It is a indoor bike ride done to music! It is fun, upbeat, and a fantastic workout! You sweat like crazy, and push yourself a lot harder than you would cycling outdoors. I use to run outside a lot...but after getting hooked on Spin, I haven't wanted to hit the pavement in a long time! If you are looking for a cardio workout and HATE to run, or need to change up your cardio workout...this is a great option!

There are so many workout options out there! These are some of my faves! I encourage you to FIRST find a workout that makes you feel good & happy...and then continue to challenge yourself with new exercises. Exercise needs to be a part of your life...don't let yourself sit around, you were designed to MOVE!!

 

Vegan Lasagne Recipe...no meat, no dairy, no wheat, no soy and gluten free

Today I created a real veggie lasagne! I wanted to use some sort of "ground meat" substitute but NOT soy based "veggie-meat". I googled some recipes of nut based meats and came across an interesting one that blended cauliflower and walnuts! So here goes:

This is one head of cauliflower ground up, and about one cup of walnuts ground up! Season with your fave Italian seasonings like basil, salt, parsley, garlic powder, and smoked pepper!

Place evenly on a greased cookie sheet and bake at 350 mixing every 15 minutes to brown evenly.

When golden brown, remove from oven and let cool! You could make this in advance and freeze it just like meat, or keep in the fridge for about 3 days.

Using a Mandolin, cut zucchini into thin slices to use as your "noodles".

Start to layer the zucchini, tomato sauce, veggie meat, and I added a layer of sauteed mushrooms with onion and spinach!

Keep adding those layers :)

Top layer should be zucchini, a thin layer of tomato sauce, sprinkled with nutritional yeast, and fresh parsley! Bake at 350 about 45 minutes, or until top is golden :) Enjoy!

Veggie Lasagne- The real thing!

Are we frugivores?

As I continue to change my eating habits and study Natural Health, I find Fruit has become the biggest part of this experience. Reading books about plant based diets I discovered they all have one thing in common...FRUIT! Fruit has had a terrible reputation as "high protein" and "low carb" diets flooded the diet and fitness industry...well you know because fruit makes you fat, right??? WRONG!!! Now, I won't go into the dangers of eating high protein and low carb, instead I will talk about the benefits of eating HIGH CARB!
High carb does not mean eating bread and pasta, which is what most people associate carbohydrates with, it's all about eating an abundance of fruit...our natural fuel supply!
As a specie, we ALL have a sweet tooth, at one point, most of us ate fruit to satisfy it...exactly how nature intended, but as the food industry created man-made sweets full of refined sugars, food additives, and colorings, our taste buds have drastically changed. We have a sweet tooth because our natural diet should contain an abundance of fruit, providing us with fuel, amino acids, vitamins, and water! The modern day human has been so over-sweetened, fruit no longer tastes sweet. This has caused us to satisfy our NATURAL sweet tooth with UNNATURAL foods...dangerous foods. Is fruit making us fat & sick? NO...most humans don't even eat the recommended serving of fruit in a day, but I bet they are eating an abundance of man-made crap...oops I mean carbs ;)
What does the human body use for fuel? Glucose! Some will say protein and fat...I would disagree. And think about this...who benefits from a high fat, high protein diet? THE FOOD INDUSTRY and BIG PHARMA, no one else! Ever seen an athlete "fat load" or "protein load" before an event? No! The human body can run like a smooth machine on a high fruit diet, it provides it water, glucose, amino acids, vitamins without robbing us of energy!
We need protein, that is very true, but the RDA grossly exaggerates what our real need is. Well, let's break it down to what we really need...AMINO ACIDS, about 21 grams per day! We have been sold this idea we need meat and lots of it, meet contains protein which the body needs, if you think the meat industry doesn't have their dirty little paws in our RDA of protein you are brainwashed. Fruits & veggies contain amino acids, most contain all essential amino acids! When we eat an abundance of fruits and veggies we are eating a direct source of what we need, instead of eating meat...which is high in protein, but the body needs to break it down into amino acids. This is a laborious process robbing us of energy! Eating fruit and veggies gives us the amino acids we need in the raw and ALIVE form.
As I add more fruit to my diet, I have seen many amazing changes! My desire for processed foods has been cut down 90%, really, Fruit has become my natural carb supply, and it has excited my sweet tooth! When you give your body natural fuel it will set you free from processed food cravings! Does protein make you lean? Ask any high raw food vegan and they will say NO WAY! I haven't been this lean without restricting calories EVER!!! That's right, no cutting calories! No robbing your body and mind of fuel (glucose)! My diet is very high in fruit, I eat fruit all day, as much as I want! I have a ton of energy, hydrated, clear headed, and my body is LEAN!
I cannot go back to eating the American standard Diet...also known as SAD. It is sad for sure. Most who are living on this diet created in labs by people more concerned about the bottom dollar, are struggling with major health problems including obesity! I do believe our natural diet is supposed to be high fruit & veggie, low protein, low fat! This s a lifestyle full of abundant eating, no calorie restricting, eating so much raw food you really do feel ALIVE! So are we a fruit eating specie? YES WE ARE! So ditch the man made protein bars, energy snacks, and weight loss shakes, and eat fruit! Give your body the fuel it craves, don't deny your natural sweet tooth!  Try 30-60 days on a high fruit, low protein, low fat diet...do it for your health!

Take back your health!!

I think it's time we take some responsibility for our own health!!! I am so outraged by how many people know their behaviors are hurting them, yet continue to do them. I hear this line all the time " I can't give up sugar" Or cheese or meat, etc. We never use the words "I WON'T give up sugar" because that would be putting the blame on yourself! And who wants to take the blame for their own health??? Can't and won't are two very different things! Most people WON'T make changes in their lives, not because they CAN'T, but because they just don't want to! If you think about it this way...tomorrow you will die if you eat another bite of sugar...I bet you will not take another bite!
Your health should be #1 on your list of priorities. I know most think it should be your children, but being healthy keeps you around longer and maybe your kids won't have to worry about you as much as you age! Healthy is not being thin or fat, healthy is being regularly active, eating a well balanced diet, drinking lots of water, being positive, setting goals, and most important loving yourself! Lets break it down:

1. Being active! I know we all cringe at the words "workout" or "gym", but really you need to be active. You don't have to join a gym, but those who have gym memberships workout more often, mostly because weather is not an excuse, and they are paying for it! Personal Trainers are a great resource! They are usually up to date with all sorts of new and fun exercises, and can keep you motivated! What should you look for in a trainer? Someone who is excited about exercise, someone who listens to your needs and understands your lifestyle, creativity is also important...it will keep exercise fun! Big NO NO on my list...a diet pusher! Don't diet, and don't let a trainer put you on a crazy diet! When you are ready, you will want to change your lifestyle, diets will just set you up to fail, crave junk food, and in the end result in more weight gain! Remember, you can also be active by walking, running, hiking, biking...so many ways to get moving! It is your body...take some responsibility!

2. Balanced diet, what the heck is that? There is so much out there about the "best" diet, but really, the best diet is the kind which keeps healthy...as in not sick all the time, not bloated, not foggy, and not tired! For me, that is a plant-based diet about 70-80% raw food! It makes me feel energized, happy, lean, and healthy! I don't know if it is a diet everyone can thrive on, but I sure do know of many, many, out there who's lives have been transformed by a plant-based diet! If your food cannot be pronounced or sounds like a science experiment then it's mostly like bad for your health! Chose wisely, eat whole foods, lots of fresh fruit, fill up on fruit & veggies, avoid low-fat, sugar free, processed junk!

 3. Water...so simple, just drink it! All day, skip the juice, the soda, and the energy drinks! Water is the only way to hydrate your body!

4. Positivity is so important! It is almost as crucial to our health as food or water! Being in a positive state of mind brings postivity right back to you! What you put out you shall receive! If you find yourself around negative people, do your best not to be influenced by their state of mind. But...choose who is around you if you can! Negative thoughts will create stress in the body, stress creates illness and disease!

5. Set goals! I really think it is important to be constantly learning, changing, and moving forward! Goals help push you in the right direction! They keep you motivated! Make a list of things you want to accomplish and watch how quickly you will be checking them off the list! Life is so much fuller when you open your mind up and start being productive! Feeling accomplished is great! It also opens up many doors you thought might have been closed! You might have thought paying off debt was out of reach, but make it a goal, work towards it, and watch it happen!

6. Love yourself! I know it sounds silly, but do it! Don't say or think negative things about yourself. Treat your body kindly, and remember to take care of your mind. Read, relax, take deep breaths, and always be kind to yourself. Don't feel bad about having "me time", it is good for you! Alone time allows you to focus on healing soul!

There you go...now take back your health!!! It is your responsibility! No one should care more about you than YOU!

Goodbye meat & dairy, you WON'T be missed

Pomegranate, clementines, and green grapes...all set me into a state of laughter, put a huge smile on my face, and got me excited to EAT! That's what my new lifestyle has created, a new (and very appreciated) joy for cooking & creating!
Let's start from the beginning! I grew up eating (not by choice) meat...every dinner included some sort of animal; chicken, pork, beef (I dreaded it the most), or fish. I knew as a young child that I did not like it, any of it! I tolerated fish and chicken, but pork and beef caused me to cry through the entire meal! I also didn't like milk...at all, to the point that it would cause me to vomit! My parents didn't force me to drink it, but I HAD to eat my dinner...including the meat! I still remember the awful taste and texture that I could barely stomach.
As a young adult I quickly gave up red meat and pork!! I loved being on my own and cooking for myself...I continued the practice of making dinner the only way I knew how...meat, veggie, starch. I cooked chicken and fish, mostly because I raised this way. Dinner, as I knew it, included meat so I picked the ones I could tolerate.  As I got older and started experimenting more in the kitchen and reading (a lot) about other lifestyles, I started cooking meat-less meals! I did this more and more! I was getting excited about cooking, there is something wonderful about looking at the ingredients full of color, fresh, and ready to eat! No fear of meat juice contaminating anything, no need to wash hands in between touching veggies, no need to worry if they are under cooked or will make me sick! I was hooked and my life was about to change!
I AM a vegan! I think I have always been one, just confused and brainwashed by society to believe there was only one way of eating! I gave up all meat...and about 2 weeks later I was dairy free as well! I didn't miss it or crave it, I wasn't upset, there was no sad day of parting with foods I loved...it was actually easy and I was happy!
This brings me back to my amazing fruit salad, the one that made my laugh :) This is what has happened ever since I became a Vegan, every meal I cook or create (I say this because some are raw) make me feel good! I smile and get excited when I am in the kitchen! I can't wait to make dinner (which used to be something I dreaded). I know, I know, where do I get my Protein? lol! Well, as shocking as it may sound, there is protein in many foods, not just meat! Being a Vegan opens up your mind to a different way of eating! Combining foods with amino acids to create a balanced meal is key! If you aren't too creative, Quinoa is the answer! It is a complete protein! I won't get into all of that  though, protein, calcium, and B12...you can research it, there is a ton of literature out there to help make this lifestyle easy!
So besides being happy about my food, there are other things I have noticed! After giving up dairy (yes, cheese included) I noticed my body was bloat free. I used to experience a bloat after meals or even randomly throughout the day...NO MORE! My tummy is flat, lean, and happy! My sugar cravings are just about gone!! I think this is my favorite side effect! I used to crave sugar all the time, now I have no desire to grab cookies after meals, which is when I craved them the most! Now, if I do crave something sweet, I am instantly drawn to fruit, one of my favorite is apples! Hydration is something that comes with being a Vegan (if done right), eating an abundance of fruit and veggies (especially raw) will hydrate your body and the need to drink so much water goes away! I know we have been told we need to drink constantly, but if your food is full of water...there is no need to drink as often! Great skin, lots of energy, and I feel satisfied when I eat (instead of that gross full feeling)...so many benefits!!!
I will warn you though, people are ready at any moment to criticize the lifestyle and argue. There is a strong emotional attachment to food, I mean, our parents fed us all these amazing meats covered in melted cheesy goodness right? It can't be bad for us? Or can it?  It can, and it is! Don't blame your parents though, they didn't have the research and the information that we have now! People are quick to defend their meat...hey the cavemen lived on it so it must be good for us! I find that point hilarious!!! If you really start to research cavemen, you will find that they ate blubber from animals, the liver, not lean chicken breast. They ate the most nutrient dense part of the animal, not the tastiest. They also didn't eat it often due to the lack of food storage and ability to hunt frequently. Remember, they lived amongst predators much bigger then them...they were the prey! I think cavemen ate far more fruit, greens, berries, seeds, nuts and roots then we are taught to believe. But I must say..."the caveman lived on meat" theory is great for the meat industry!?!? I have learned quickly not to argue back, its not worth it. I just let it be. Everyone has a choice to eat & live the way they see best. I just hope one day every family can have more meat-less meals at dinner!
So that's my story. I am truly blessed that I am able to live this lifestyle! I am lucky to have a husband and child who are accepting of it and are willing to try everything I make! This journey has opened my eyes to the greed of our food industry, the cruelty to our animals, the over processing of our foods, GMOs, and so much more! I will never go back, I now know what healthy feels like! If you want to be med free and feel great, try adding more fruit and veggies to your day, have a meat-less dinner or even an entire day, have a dairy-free week and you will greatly benefit!

Feed your Children well!

As a mother of a young boy, he's 9 and a handful, I find food/meals being a hot topic amongst most parents. I decided long ago I would NOT make separate meals just for my child. I WILL NOT feed him foods he likes verses foods he needs. Yes, it would be easier, fewer arguments and huff & puffs at the table, but not worth it! Here's the typical family meal...kids eat chicken nuggets, fries, carrots, spaghetti, or some sort of burger...the parents (some not all) make a delicious balanced meal for themselves?????? what???? Why are we feeding our kids unhealthy, unbalanced meals? To avoid an argument? This is the first time EVER in history that kids will not out live their parents, kids are diagnosed with food related diseases younger than ever :( Good food is fuel, it is what our body craves and needs...NUTRITION is what the body & mind needs. Our kids are in trouble!!!
Kids WILL eat what you serve them, maybe with an attitude at first, but it gets better!! I promise! My house is not a restaurant...the famous line have said numerous times when my son tried to "order" something else to eat, lol! NOT GONNA HAPPEN!!!! I have made this decision long ago and I plan to stick with it! I understand that food can be a scary thing for kids, it looks "gross, slimy,  green, yucky", but I tell my son to never judge food by the way it looks...kinda like judging a book by its cover, all I ask is for him to try it.

So here is what ALL parents should do:

-Talk to your kids about food, and include them in the shopping & cooking process! Kids LOVE to look, touch, feel, smell...it gets their creative juices following! They will become comfortable with food and be more open to tasting something new!

-Introduce new veggies as often as you can! Vegetables have a terrible reputation with young kids. Most will tell you they HATE them! Take them with you to the produce section and allow them to see all the amazing vegetables, allow them to pick them up and smell them. Kids are curious...what will it taste like? My son was introduced to some "scary" veggies recently, Spaghetti Squash, Artichoke Hearts, Delicata Squash, and Portobello mushrooms. He wasn't thrilled with the mushroom, but the others were a success!

-Don't force your kids to eat everything. Sometimes just asking them to taste a new food is all you need to do. Forcing them to eat the entire thing will upset them and possibly create a bad taste in their mouth...meaning they ate it with fear and didn't really "taste" the food. My son has tried things and said, no I don't like it, and that's fine, there are foods I don't like as well! But...there are so many foods he has tried and LOVED! It's all about making the experience comfortable and enjoyable!

-Back to the first point I made....Talk to your kids about food. You don't have to scare them with big words, diseases, and such...just talk benefits. Kids are smart little sponges, they will listen and soak up majority of what we tell them. Discuss how foods can heal the body, how fruits and veggies are filled with water to help us stay hydrated, google some fun facts and get them excited about food!

-Be a good...no, a GREAT example! If your child sees you pushing veggies to the side and never eating fruit, chances are they will do the same! Eat for your health and your kids will too!

-Don't give up or be lazy! There will be arguing, huff & puffs, and maybe a few tears...but giving in is only going to make it worse. Kids will push us...when we give in, they will continue to push! When we stand our ground, kids will see that and respect us! Raising kids with healthy balanced diets will prepare them for life outside the home. Healthy kids = healthy adults!