Fit Friday

Today's Fit Friday will focus on some Ab and Leg work while incorporation a little Pilates!

Here is the Pilates Alphabet:

Lie on the ground, raise your legs and write the alphabet in the air with your feet.

Topic Thursday

Today's Topic is all about the 'Funny'...Find out why it'you need some humor in your life!!

Wellness Wednesday

Today's Wellness Wednesday is about 'Clean' Cleaning. 

Many cleaning products have chemicals in them that can be dangerous to our health.  You definitely don't want them in close proximity to children.  So today I've provided a floor cleaner recipe and some tips for other natural cleaning methods you can utilize around your home.




Heavy duty floor cleaner recipe:
¼ cup white vinegar
1 tablespoon liquid dish soap
¼ cup baking soda
2 gallons tap water, very warm

Below are some Homemade Cleaning Solutions.  Many of these items you probably have lying at home.  You can use these cleaners without any guilt of any harmful chemicals.

Ingredients

Baking Soda. Works great to remove odors, but also as a cleaner.

• Combine 3 parts baking soda to 1 part water to clean counter tops, or even silver.
• I also like to sprinkle some into a smelly load of laundry to help freshen it up.

Ammonia. Never mix with bleach!

• Soak your oven racks in a solution of water and about ½ cup ammonia to remove any cooked on food. Works with the racks in a barbecue as well.
• Combine 1 cup Ammonia and 3 cups water and add to a spray bottle. Use solution to clean windows.
• Apply a drop or two to an insect bite to make it stop itching.

Vinegar. There are TONS of uses for vinegar, here are just few.

• Spray on sticker residue and let sit for 10 minutes, then wipe way.
• Use a solution of equal parts water and vinegar to clean any glass surface. You can do the same for counters, stoves, and other appliance fronts.
• Prevent mildew on shower walls by spraying vinegar directly on them.
• Soak shower heads or faucets in vinegar to remove corrosion or any build up.

Borax. Can be found in most grocery stores in the Laundry Aisle.

• Remove the smell of urine on a mattress. Sprinkle Borax on the mattress and rub in, then vacuum up the remaining powder.
• Toilet Cleaner. Add about ½ cup to your toilet bowl and let sit for 30 minutes to an hour. Scrub as usual and your toilet bowl will be fresh and stain free.
• Laundry Soap booster.

Hydrogen Peroxide. Not just for boo-boos.

• Use to disinfect just about anything: counter tops, sinks, cutting boards, toothbrushes, etc.
• Gargle in your mouth like you would mouthwash to kill germs and help whiten teeth.
• Use just as you would bleach to remove stains from clothing.
• Create a paste out of peroxide and cream of tarter to clean hard to remove cooked on food from pots and pans. Let sit, and it will wipe away.

Salt

• I learned an easy trick back when I used to work in fast food. Add about 2 cups of ice and a “good shaking” of salt to a coffee pot. Shake the coffee pot around. The salt will clean the inside of the coffee pot—even if you’ve let coffee burn onto the bottom.

Tasty Tuesday

Today's Tasty Tuesday will focus on FISH...many of us don't get enough in our diets but here's a couple of yummy recipes that are a cinch to do!



 Sweet and Spicy Grilled Salmon

Combine in a small bowl:

1 1/2 teaspoons brown sugar

1 teaspoon chili powder

a pinch each of kosher salt and black pepper

Rub over a 4-ounce salmon fillet.

Grill for 6 to 8 minutes, flipping halfway through.

The sugar in this rub caramelizes during cooking, giving the fish a rich flavor

Spicy Lime Tilapia

Ingredients

• 1 tbsp olive oil
• 1/2 tsp red-pepper flakes
• 2 cups lightly packed baby spinach
• 12 asparagus tips
• 2 tilapia fillets (3 to 4 oz each)
• 2 scallions, sliced
• 2 lime quarters
• Salt and pepper

Directions:

To make chili oil, combine the olive oil and the red-pepper flakes in a small bowl and microwave it on high for 30 seconds. Set it aside. For each serving, lay an 18-inch length of aluminum foil flat on a work surface and arrange half the spinach and six asparagus tips in the center. Place a fillet on top, and top the fillet with half the scallion pieces, half the chili oil, and the juice from a lime quarter. Season with a pinch of salt and pepper. Fold the foil up and over the food, crimping the edges closed and creasing the sides to form a tent. Bake in a 450°F oven for 10 to 12 minutes. Makes 2 servings

Mango Red Pepper Salsa--a great side with fish!


Ingredients
2 ripe mangoes, peeled, pitted, and diced
1 red pepper, diced
Half a red onion, chopped
3 tablespoons fresh cilantro leaves, chopped
3 tablespoons fresh lime juice
1 teaspoon red pepper flakes
Dash of cayenne pepper
Salt and pepper to taste
Directions

1. Combine all the ingredients in a bowl.
2. Cover and allow to sit in the fridge for at least one hour.
3. Serve with multigrain or whole wheat tortilla chips or serve over chicken or fish

Motivation Monday

Today's Motivation Monday is all about:  Today...what are you doing Today to make your life better?  Are you the person who always says 'I'll start tomorrow' or 'I'll start Monday'...well why not have today be 'THE' day you take charge of your health?  No better time than the present.  Tomorrow you'll wish you had started Today!!

Fitness Friday

Let's Talk Cardio...here's a list of some popular cardio modes of exercise.  Look to see how many calories it burns for 60 minutes!  Is your favorite on the list?

Topic Thursday

Before you go pulling that sticker off your fruits/veggies, read below to see what those stickers mean.



Although they seem like a nuisance, the stickers or labels attached to fruit and some vegetables have more of a function than helping scan the price at the checkout stand. The PLU code, or price lookup number printed on the sticker, also tells you how the fruit was grown. By reading the PLU code, you can tell if the fruit was genetically modified, organically grown or produced with chemical fertilizers, fungicides, or herbicides.
Here are the basics of what you should know:

1. If there are only four numbers in the PLU, this means that the produce was grown conventionally or “traditionally” with the use of pesticides. The last four letters of the PLU code are simply what kind of vegetable or fruit. An example is that all bananas are labeled with the code of 4011.
2. If there are five numbers in the PLU code, and the number starts with “8″, this tells you that the item is a genetically modified fruit or vegetable. Genetically modified fruits and vegetables trump being organic. So, it is possible to eat organic produce that are grown from genetically modified seeds. A genetically engineered (GE or GMO) banana would be: 84011
3. If there are five numbers in the PLU code, and the number starts with “9″, this tells you that the produce was grown organically and is not genetically modified. An organic banana would be: 94011

Wellness Wednesday

Today's Wellness Wednesday focus is on ourselves and the way we see ourselves.  You need to respect yourself and treat yourself right.  I love this take on 'Self Respect' from 60 Reasons Why because it encompasses so many different aspects of wellness.

Tasty Tuesday

Today's focus on Tasty Tuesday is all about Pumpkin!  Pumpkin is so good for you and full of vitamins and minerals.  Here are some recipes that use pumpkin in creative ways!

Pumpkin Dip

Ingredients:

{1} 15 oz can of pumpkin
{1} 5 oz box of instant vanilla pudding {just the powder, don't make the pudding}
{1} 16 oz container of cool whip  {low fat}

{1} small pumpkin
{1/2} tbl Pumpkin Pie Spice
{1/2} tbl Cinnamon

Directions:

1. Mix pumpkin, pudding mix, cool whip, and pumpkin pie spice together {by hand} in a very large bowl.

2. Chill for several hours before serving.

3. Sprinkle with cinnamon, and serve with fresh apples slices, vanilla wafers or ginger snaps

 

Muffins using Pumpkin

 

 

2 Simple Ingredients for this recipe:

 

1.  Any cake mix (Spice Cake Mix, Yellow and Chocolate cake mixes work great for this recipe)

2.  1 15 oz can of Pumpkin

 

Instructions:

Mix cake mix and pumpkin together (add about 1/4 cup of milk if making chocolate)...do NOT add any of the ingredients the box mix calls for.

Batter will be thick.  Spray muffin tin with cooking spray and scoop batter into each section.

 

Bake at 350 for roughly 20 minutes (check them at about the 15 minute mark).

 

Cool and you can top with light whip cream, powdered sugar or eat plain. 

 

These muffins are so moist and delicious!  Definitely give them a try!!

 

 

Pumpkin Protein Pancakes

Serves one (makes three medium-sized pancakes)

 

• Prep time: 5 minutes
• Cook time: 5 minutes

Ingredients:

• 2/3 cup old fashioned oats
• 1/4 cup cottage cheese
• 1/4 cup canned pumpkin
• 1 egg
• 1 egg white
• 1/2 teaspoon cinnamon
• 1 tablespoon honey

Directions:

• Spray pan with cooking spray and heat to a medium heat
• Combine all ingredients in a small bowl and blend with an immersion blender until batter is relatively smooth and all ingredients are fully mixed
• Pour batter onto the warm pan to form three medium-sized pancakes
• Allow to cook until edges start to harden, about three minutes
• Flip pancakes and allow to cook until batter is no longer runny, about two more minutes
• Top with syrup, nutmeg or desired toppings and enjoy

Ingredients:

• 1/2 Cup Whole Grain Oatmeal
• 1 Cup Water 
• 1/4 Cup Unsweetened Almond Milk
• 1/2 Cup Pure Pumpkin Puree 
• 1 Tbsp sugar
• 1 Tsp Ground Cinnamon
• 1 Tsp Pumpkin Pie Spice
• 1 Tbsp Walnuts or Pecans (Optional)

Microwave water and oatmeal for 2 minutes, stir in almond milk to give it a creamy texture.
Mix in pumpkin puree, sugar and stir it all up!
Top oatmeal with cinnamon, pumpkin pie spice and walnuts/pecans.

Motivation Monday

The best way to get started with any change in your life is to take small steps in the right direction.  Below is a great list of Healthy Swaps that encompass many aspects of our lives. 

Fit Friday

You don't have to go to the gym to get a good workout...you can create your own gym at home with just a few pieces!

1. TRX Suspension Trainer: This allows you to do thousands of exercises using your body weight and you can anchor it to a door at home.
2. Bosu Ball: stand on it while doing shoulder presses, curls or squats to get an added core bonus or use it for some killer crunches.
3. Kettelbell or Kettelbell Set: This is one of the best pieces of fitness equipment out there! You’ll get a cardio burn (up to 20 calories per minute!) plus strengthen and tone every muscle in your body. But make sure you learn how to use it with proper form first so you don’t get injured!
4. Dumbbells: It always great to have a few sets of dumbbells at home. I like these since the vinyl covering will help protect your floor from scratches.
5. Jumprope: 10 calories per minute…simple, easy, effective cardio in a hurry!
6. Resistance Bands: These are a great compliment or alternative to dumbbells. In fact, you can even stack a few together to really feel the burn!
7. Stability ball: Perfect for core work, sit on it for shoulder presses, lay down for chest work, prop your feet on it for pushups or use it against the wall for squats. It’s an inexpensive accessory that will really amp up your workouts!

Topic Thursday

Today's Topic:  Money, Money, Money...

 

Sparkpeople.com just did an interesting feature on how budget constraints may make people think they can't eat healthy. 

 

Budget constraints prevent many people from eating right.
"I can't afford to buy healthy food."
"Fruits and vegetables are too expensive."
"Grocery store prices are astronomical."
"It's cheaper to eat fast food."

We hear these "excuses" every day--and they're good ones. But we don't give up that easily and believe any excuse can be overcome. Today we're setting out to prove that healthy eating is possible on any budget.

We compared the cost of unhealthy foods from the drive-thru, freezer section and snack foods aisle to the cost of healthy foods. By making even one of these swaps, you can make room in your grocery budget for a few new healthy foods.

The photos below aim to show the diversity in healthy foods available. Prices may vary in your area (some items were on sale when we shopped), but we think you'll be shocked at how far you can stretch a buck at the supermarket when you buy healthy foods!

Wellness Wednesday

Today's Wellness Wednesday we will be discussing:  Radon

Introduction to How Radon Works

If you live in certain parts of the United States, you might be aware of the threat that radon gas poses. Radon gas is radioactive, and in tightly insulated houses it can accumulate to concentrations that pose a health threat. If you inhale the gas into your lungs, its decay can increase your chance of getting lung cancer. A study reported in 1990 by the National Safety Council estimated that about 14,000 deaths a year could be attributed to radon, and that the number could range from 7,000 to 30,000.

FYI:  We have a high level of Radon in Iowa!!!

How Does Radon Get into a Home?

Radon atoms are fairly short-lived. Over the course of several days a radon atom becomes a lead atom. While it is a radon atom, however, it is a gas. Because radon is a gas, it can seep from the ground into the air in a house. The primary way that radon enters a house is through the foundation (crawl space, basement) by a variety of paths:

• cracks in basement floors
• drains
• sump pumps
• exposed soil
• construction joints (mortar, floor-wall)
• loose fitting pipes

Radon may also enter the air of a house from well water, but this is a minor source compared to that coming in through the foundation. Some parts of the United States have higher risks of radon than others. The U.S. Environmental Protection Agency has a map that shows which counties and states have higher average radon levels. You can see the map here.

How Do You Test for Radon?

Radon gas has no smell or color so a test must be done to detect it. In fact, the U.S. Office of the Surgeon General and U.S. EPA recommend that all homes be tested for radon, especially if you are buying, selling or building a home. Testing can be done by a professional or homeowner using a "do-it-yourself" kit. It is important that either the professional service or home test kit be EPA-approved.
Because radon levels can vary from day to day and from season to season, testing can be done on the short-term (two to 90 days) or long-term (greater than three months). Short-term tests are best done if the results are needed quickly and should be followed by another short-term test. Long-term tests will yield better information on a home's average year-round radon levels. Radon test devices are placed in the lowest occupied level of the home.

Radon Test Devices

Radon tests detect either radon gas directly or the daughter products of radon's radioactive decay. There are two categories of radon test devices, passive and active. Passive devices require no electrical power and generally trap radon or its daughter products for later analysis by a laboratory. Passive devices include charcoal canisters, charcoal liquid scintillation detectors, alpha track detectors and electret ion detectors.

• Charcoal canister and charcoal liquid scintillation devices absorb radon or its products on to the charcoal. In the laboratory, the radioactive particles emitted from the charcoal are counted directly by a sodium iodide counter or converted to light in a liquid scintillation medium and counted in a scintillation detector.
• The alpha track detectors have a plastic film that gets etched by the alpha particles that strike it. In the laboratory, the plastic is chemically treated to make the tracks visible, then the tracks are counted.
• Electret ion detectors have a Teflon disc, which is statically charged. When an ion generated from radon decay strikes the Teflon disc, the electrical charge is reduced. In the laboratory, the charge reduction is measured and the radon level is calculated.

Typically, all of the passive devices, except electret ion detectors, are available in hardware stores or by mail; electret ion detectors are usually only available through laboratories. The passive devices are generally less expensive than active devices and may require little or no special training for their use. Of the passive devices, the charcoal canisters and charcoal liquid scintillation detectors are typically used for short-term tests.
In contrast to passive devices, active devices need electrical power and include continuous monitoring devices (continuous radon monitors, continuous working level monitors). Active devices detect and record radon or its daughter products continuously. They are generally more expensive and require professionally trained testers for their operation.

Radon levels in the average home are about 1.25 picocuries/liter of air (pCi/L). If a radon test discloses levels of 4 pCi/L or greater, then some action should be taken to reduce the radon level. Radon can be reduced by preventing its entry into the home or by removing it once it has entered the home. The general solution involves active ventilation either in the basement or below the slab of the home.

What is the Health Risk of Radon?

There have been no reports of short-term effects or symptoms caused by radon exposure. The only reported long-term effect is lung cancer. If you inhale a radon atom, the atom can disintegrate while it is in your lungs. When it disintegrates, it becomes polonium-218, which is a metal. This metal atom can settle in your lungs, and over the next hour or so it will emit a number of alpha particles, beta particles and gamma rays. It eventually turns into lead-210 with a half-life of 22 years, which is fairly stable in this context. But now you have an atom of lead in your system, which causes its own problems. It is the quick, hourlong sequence of alpha, beta and gamma emissions that can lead to the mutations in the lung tissue, which can cause cancer. Smoking enormously increases the risk of lung cancer from radon exposure.
So you can see that a high concentration of radon gas, despite the fact that it is completely natural, is not something you want in your home.

*How Stuff Works

Tasty Tuesday

It's time to break out that Crock-Pot (or slow cooker) and try these yummy healthier chicken recipes. I mean, who doesn't love to come home to dinner already made?  In the words of Ron Popeil (from all those infomercials), you can simply 'Set it and Forget it'!

Marinara Chicken and Vegetables

Ingredients

2 pounds boneless, skinless chicken breasts
4 cloves garlic, peeled and crushed
4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained
4 medium ribs celery, diced (1 cup)
2 small zucchini, diced (2 cups)
1 bell pepper, cored, seeded, and diced
One 18-ounce jar low-sodium marinara sauce
1 tsp dried basil
1 tsp dried thyme

1. Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper. Pour the marinara sauce over all, and sprinkle the basil and thyme on top.
2. Set the slow cooker on low and cook for 6 to 7 hours. Before serving, shred the chicken with a fork

Salsa Chicken



Ingredients

2 pounds (32 ounces) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tablespoons Taco Seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded 3 tablespoons sour cream, reduced fat

Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.
Makes eight 1 cup servings.
Serve over brown rice or in whole wheat tortillas!

Chicken Tortilla Soup



3 raw boneless, skinless chicken breasts
1 (15 ounce) can diced tomatoes
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile peppers
3 cloves garlic, minced
2 cups water
1 (14.5 ounce) can 99% fat-free chicken broth 

1 TBSP cumin
1 TBSP chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro

Combine all ingredients in a large slow cooker. Stir to combine. Cook on high 4-6 hours or low 6-8 hours.

Remove chicken from soup and shred. Return chicken to soup, stir, and serve.

Motivation Monday

There are so many reasons you should lead a healthy lifestyle...and we know all of those reasons.  But have you stopped to think that by leading a healthy lifestyle, you are having a huge impact on how healthy your children are and will be? 

Children learn their behavior from us, their parents.  Early in life we are their role models for everything and they want to be just like us.  We have to lead by example!  We can't expect our kids to exercise and choose the right foods (especially at school) if we're not doing those same things. 

So here's another reason to be healthy:

Fit Friday

Here's a Work-Out sure to get those Arms-a-burnin!

Repeat as many times as you can!!!

Topic Thursday

What's in your Cup?

That coffee concoction or smoothie you’re holding doesn’t feel heavy—but it’s sure weighed down with calories. Coffee drinks and smoothies are some of the worst drinks for your waistline, but fortunately, you don’t have to give them up entirely. Just choose lighter options, like those below. You can also shave calories by substituting heavier ingredients (switch to nonfat milk and hold the syrup and whipped cream) to keep a splurge-worthy sip from derailing your diet.

Wellness Wednesday

Let's Talk Metabolism!

Here are 5 tips for giving your Metabolism a little boost!!!

Tasty Tuesday

Let's Talk Greek...Yogurt, that is

Here are some yummy and healthy recipes that substitute many high fat and calorie ingredients with Greek Yogurt.  Greek Yogurt will add lots of protein without a lot of added calories to some of your favorite dishes!

Greek Yogurt Pancakes



• 1/2 cup Chobani Vanilla Greek Yogurt
• 1 ½ c all-purpose flour
• 1 ½ tsp baking powder
• ¼ tsp baking soda
• ½ tsp salt
• 1 large egg, lightly beaten
• ¾ c milk
• Nonstick pan spray
• Maple syrup and berries, for serving

Step 1

In a large bowl whisk together flour, baking powder, baking soda and salt. In a small bowl whisk egg, Chobani and milk.

Step 2

Add yogurt mixture to flour mixture and use a wooden spoon to combine lightly.

Step 3

Heat a nonstick skillet over medium heat. Lightly coat with cooking spray and pour about ¼ cup batter onto pan for each pancake, leaving space between pancakes. Cook until edges set and bubbles appear on surface, about 2 minutes. Flip to brown other side. Transfer to a large plate and repeat with remaining batter. Serve with maple syrup and berries.

Calories 240, Calories from Fat 30, Total Fat 3g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 50mg, Sodium 630mg, Total Carbohydrate 41g, Dietary Fiber 1g, Sugars 5g, Protein 11g

Revamped Coleslaw

• 1/2 cup Chobani Non-Fat Plain Greek Yogurt
• 2 Tbsp Dijon mustard
• 1 Tbsp low-fat mayonnaise
• 1 Tbsp sugar
• 3 Tbsp fresh lemon juice
• ½ tsp celery seeds
• 6 c thinly sliced red or green cabbage
• 4 medium carrots, peeled and shredded using the medium holes on a box grater
• ½ small red onion, grated
• ¾ tsp kosher salt
• ½ tsp freshly ground black pepper

Step 1

In a large bowl, whisk together Chobani, mustard, mayonnaise, sugar, lemon juice and celery seeds.

Step 2

Add cabbage, carrots and onion and stir to combine.

Step 3

Stir in salt and black pepper, cover and refrigerate at least 2 hours before serving.

Nutrition Information

Calories 50, Calories from Fat 5, Total Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 320mg, Total Carbohydrate 10g, Dietary Fiber 2g, Sugars 6g, Protein 3g.

Healthy Ranch Dip

Ingredients:

1 6oz Plain Greek Yogurt

1 packet Ranch Dip dry mix

Directions:

Combine Ranch Dip mix with yogurt.  Mix well and refrigerate for 1 hour.  Serve with cut up veggies, crackers, etc.

Making Ranch dip with the yogurt is SO much better than the usual sour cream or mayo!  Give this one a try!!

Motivation Monday

Today's Motivation Monday will target a word not many of us like...CHALLENGE.

Many times we want to quit or give up before things get too hard, whether it's with exercise, eating right, working on relationships or doing something we know we should but is difficult. You need to remember that challenges are GOOD for you...they push you beyond your comfort zone and have a lasting impact on any aspect of your life.  You will need to do those hard things in order to make a change. 

So remember: