Chicken Tortilla Soup

This soup is AMAZING and EASY . It uses only 6 canned ingredients, and taco seasoning. Serve with a few tortilla chips on top along with a little shredded medium cheddar cheese. For added flavor chop 1/4 bunch of Cilantro and add just when serving.

Ingredients:

1 (15 ounce) can whole kernel corn, drained

2 (14.5 ounce) cans low sodium chicken broth

1 (10-12 ounce) can chunk chicken

1 (15 ounce) can black beans, drained

1 (15 oz) diced tomatoes with jalapenos (or green chilies) with juice

3 teaspoons taco seasoning

Empty all cans into a large saucepan, add taco seasoning and stir. Simmer over medium heat until chicken is heated through. Add chopped cilantro if desired, (I thought it was best this way), then top with a few shreds of cheddar cheese. If you really want a pretty presentation, put a tiny dollop of low fat sour cream. Yummmm Makes about 6 servings of 225 calories each.

Myth: It's Better to eat several "mini-meals: than three big meals.

FACT: Although there is a slight increase in metabolic rate and calorie-burning after eating and this could be increased by several smaller meals rather than a few big ones, the difference is minuscule. We are back to  the same basic rule; calories are calories, whether in several small bunches a day or a few big ones. source: INRseminars.com

Myth: As long as I eat healthy, calories don't matter.

Fact: While eating healthy is important, it is calories that matter for weight gain and weight loss. Healthier whole wheat bread or pasta has as many calories as the "regular" kind, even though it may have more nutrients and fiber. Calories are calories.

META-21 as a Cleanse

If you are trying to find a good cleanse option, you may already have it in your home! If not, here is the link to order:

META-21

The Meta-21 is a Metabolic Maintenance product and is designed to move things naturally and normally through your body to help with elimination and weight loss.

Increasing the dosage from 1-2 before each meal to 7-9 in a day will provide the result you are looking for.

As always, please check with your Doctor if you have any health issues or concerns before trying any products.

How to Keep the Weight Off Once You Lose It

Nearly everyone loses weight when they start a diet. The problem is that most of them gain it all back over time. The big challenge is not losing weight, but keeping from regaining it.
So how do people lose weight and keep it off?
The National Weight Control Registry (NWCR) is the largest prospective investigation of long-term successful weight loss maintenance. They track over 10,000 people who have lost significant amounts of weight and have kept it off for long periods of time.

There were varied ways and methods they lost weight; however there are some similarities. Most report continuing to maintain a low calorie and low fat diet and doing high levels of activity. In other words, there was a behavioral and lifestyle change. Among those NWCR members who lost weight and kept it off:

• 98 percent modified their food intake in some way to lose weight
• 94 percent increased their physical activity, with the most frequently-reported activity being  walking
• 78 percent ate breakfast every day
• 75 percent weight themselves at least once a week
• 62 percent watch less than 10 hours of television a week
• 90 percent exercise, on average, about 1 hour per day

Source: National Weight Control Registry 

INA FLASH247

Our Titanium Chef is out on maternity leave, and congratulations on a beautiful little girl!

I thought I would tell you a bit about our newest product that is making waves!

We are just like you. We want to look and feel healthy too. After 3 years of research, we have created this new formulation with that idea in mind. New and proven ingredients that are backed by science, are beginning to help us achieve this seemingly unreachable goal. We have found 2 patented, clinically tested ingredients, that partnered along with our proprietary formula, make an outstanding solution. Our own employees have been testing it, prior to the official launch, and All feel that this is the best product we have EVER had. This product can be taken with our other products; however, you may want to try it by itself, and then ease into other caffeine containing products as needed for even more of an energy boost. You will have to gauge your own tolerance for caffeine. As always, it is important to talk to your health care provider if you have any health concerns before starting any new product.

Just a few of the many benefits you may also experience:

§  Reduce fat stores by burning body fat

§  Reduce body weight;  and waist and hip circumference

§  Control Appetite by controlling overeating

§  Helps maintain and restore normal blood sugar support

§  Reduced fatigue and revitalized body

§  Boosted energy levels

§  Mental sharpness and clarity

§  Helps maintain cholesterol level within the normal range

§  Supports healthy cardiovascular function

§  Protects against the breakdown of skin collagenic proteins

§  Protects against the visible signs of aging

§  Powerful broad spectrum antioxidant

WEIGHT LOSS CAN BEGIN TO WORK IN AS LITTLE AS TWO WEEKS. You MUST take 4 capsules per day to achieve desired results.

You may find that you “just feel better”. That is the comment we hear a lot.

Results will vary with each customer. The amount of vigilance you give in taking “Flash” AS DIRECTED along with a healthy eating style and walking 30 minutes a day will greatly affect your success.

^INAFLASH₂₄₇ comes in a two week supply bottle. Take two capsules two times a day, preferably at your morning and evening meals. It may also be taken at breakfast and mid-afternoon. Please take dosage with a large glass or two of water.

Please call us if we can assist you in any way.  We really are here to help in achieving a healthier you.

Toll Free 800-727-8535 or local 208-466-1825

**Did you know if you give yourself the convenience of AUTO-SHIP you get FREE SHIPPING?!

Set it up with any number of days in between shipments, or even every other month. If you want to stop it, NO PROBLEM. Easy Peasy.

Eat To Reduce Your Risk Of Heart Disease

Heart disease affects so many people and I am sure we all know at least one person who is affected. There are so many things you can do like exercising to keep excess weight off and keep your heart healthy. But here are some yummy things you can eat to help keep heart disease at bay.

Blueberries: Good news if you love blueberries: Just one cup per day could help decrease your blood pressure and reduce arterial stiffness, reports the Journal of the Academy of Nutrition and Dietetics. Participants who downed 22 grams of freeze-dried blueberry powder (equal to one cup of fresh berries) for eight weeks experienced a 5 percent decrease in blood pressure and a 6.5 percent decrease in arterial stiffness. One reason? Blueberries helped boost levels of nitric oxide, which is important for dilating blood vessels, by nearly 69 percent. More research is needed to understand how, exactly, blueberries have this effect, but there's no downside to popping more of the sweet fruit throughout your day.

Avocado: An avocado a day may keep the cardiologist away. People who added an avocado to their daily diet experienced improvements in their LDL (bad) cholesterol levels, reports a study published in the Journal of the American Heart Association. After five weeks, those consuming a moderate-fat diet plus a daily avocado experienced a 13.5-point decrease their LDL, compared to an 8.3-point drop among those who ate a moderate-fat diet sans avocado, and a 7.4-point drop among those who ate a low-fat diet without an avocado. Researchers attribute the heart-healthy effects to monounsaturated fatty acids along with fiber, antioxidants, and other compounds. However, this doesn't give you permission to fill up on salty chips and guacamole. Add more avocado to your diet the heart-healthy way by tossing it into salads, spreading it on sandwiches, or even blending it into smoothies.

Oats and other whole grains: People who eat more whole grains such as oats, brown rice, and whole-grain bread have a lower risk of death, especially due to cardiovascular disease, according to a new study in the Journal of the American Medical Association. People with high whole-grain intake—as much as six or more servings per day—have a 15 percent decreased risk of death due to heart disease, researchers found. Previous studies suggest that fiber in whole grains may help reduce blood cholesterol and blood pressure levels, which can help protect your heart. Take a scan of your diet and replace refined grains (such as white bread, white pasta, white rice, bagels, and other baked goods) with whole. Replacing just one serving of refined grains with a serving of whole grains per day was associated with an 8 percent lower risk due to cardiovascular causes, the study found.

Almonds: Shed fat and boost your heart health? Sounds like a win-win. Participants who snacked on 1.5 ounces of almonds per day for six weeks lost more abdominal fat and experienced a greater decrease in LDL (bad) cholesterol than those who snacked on a muffin containing the same number of calories, reports a study in the Journal of the American Heart Association. Excess belly fat and increased cholesterol levels are associated with metabolic syndrome, a cluster of risk factors that can increase your risk of heart disease and other health issues. Almonds are a rich source of oleic acid, an unsaturated fatty acid, as well as fiber and phytosterols. Reach for a handful of almonds per day.

Benefits of Vitamin C

I cannot seem to get enough citrus. Whether it is oranges, grapefruits, limes or lemons I just cannot get enough! I knew that getting vitamin C was good for me but didn't really know why. Read on to see some great benefits and then go and eat some citrus!

It helps you lose weight! You burn 30 percent more fat during moderate exercise when you have adequate levels of vitamin C compared to someone who has low levels of the vitamin, according to the Journal of the American College of Nutrition. The theory? Vitamin C aids in the pathways that regulate fat oxidation, energy expenditure, and energy intake—all things that help with weight loss. When levels are sufficient, your body can do its job more efficiently. Seems like a no brainer to me! It's amazing how much better our bodies function when they are getting what they need.

It reduces the risk of cardiovascular disease. Epidemiological and observational studies have found many associations with vitamin C and lower risk of heart disease, lower blood pressure and lower incidences of stroke. "Vitamin C improves blood cell function and enhances vascular relaxation" Frei says. This allows blood to move more freely, which reduces the risk of heart problems

It protects your skin from sun damage. Vitamin C might lower your risk of melanoma, suggests an observational study in the International Journal for Vitamin and Nutrition Research. Frei cautions that we don't have a clear understanding about how vitamin C behaves in the skin. But we do know that aging and UV rays lessen the amount of the nutrient in it. Vitamin C also protects against sun spots when applied topically.

It reduces inflammation. Inflammation is your body's reaction to stress, pollution, and even today's workout—and it creates cell-damaging free radicals. Vitamin C fights these free radicals, helping your body heal from the inflammation that it endures each day. And boy do we make our bodies endure a lot!

It just might lessen cold duration. When it comes to fighting colds, our moms told us to get our vitamin C. But it turns out that cold-fighting is one of vitamin C's most controversial benefits. According to Frei, the evidence on vitamin C's ability to fight a cold is inconsistent. Still, vitamin C is just one of the numerous vitamins that our immune system needs to function optimally, he says. And there is one thing we know: A stronger immune system means fewer sick days. So whether or not it actually lessens a cold's duration, it helps, so that is good enough reason to get more vitamin C!

It fights cancer. One of the most exciting vitamin C benefits is its possible cancer-fighting effects. Studies out of the National Institutes of Health have found that intravenous infusion of vitamin C may enhance chemotherapy's effect on cancer cells, especially in pancreatic cancer. This therapy is in Phase II clinical trials, so it may not be long before it is standard practice in fighting this disease that affects an estimated 1.6 million Americans. Other research has found that intravenous infusion of vitamin C improves the quality of life for cancer patients.

Source: fitnessmagazine.com

Natural Sleep Aids

I don't know about you but I cannot sleep at night! I usually am so exhausted that I fall right to sleep but I don't stay asleep. Regardless of when I go to bed I am usually wide awake by 3:30 or 4 in the morning and just lay there wishing I could sleep. I have had this problem for years and never wanting to take sleeping medications, I don't want to feel drugged in the morning or become dependent on them. I have taken melatonin and it helps some but when I saw this list of natural sleep aids I thought I have to try them! If you have trouble sleeping give them a try and let me know if any of them work for you! Here is hoping to a lot more sleep for all of us!

Kiwi: This tiny fuzzy fruit packs a punch of serotonin. Researchers at Taipei Medical University in Taiwan found that eating two kiwis before bedtime resulted in falling asleep more quickly and sleeping more soundly. The nice thing I learned recently is you don't even have to peel them! Rinse and rub them under cold water and eat them whole, skin and all. They are good this way!

Tart Cherry Juice: A glass of tart cherry juice a day could keep the restless nights at bay. According to findings published in the Journal of Medicinal Food, researchers found that participants who drank eight ounces of tart cherry juice a day reported less insomnia. It's suspected the fruit's red-hot powers lie in its high melatonin content, which helps induce sleepiness. Make sure you are getting a juice that is actually fruit juice and not from concentrate and loaded with sugar!

Lavender: Not only does what you put into your body affect your sleep but also what is around you in your environment. The scent of lavender relaxes your nervous system. Tie a few sprigs together and stick them on your nightstand or above you on your bed frame.

Green Tea: Pull out that cute whistling tea kettle! A steamy cup of green tea can help you get some shut-eye, says Catherine Darley, director of the Institute of Naturopathic Sleep Medicine in Seattle. The drink contains l-theanine, a relaxing amino acid. To have any benefits, you need to consume about 200mg daily—that's about two cups.

Valerian: A tall blooming grassland plant, known as valerian, may be the fix to falling asleep faster. According to Darley, the natural sleep aid reduces the amount of time it takes to doze off. She recommends taking 625mg before bed to give insomnia the boot.

Magnesium Oil: You don't always need to pop a pill—even an herbal one, according to Taz Bhatia, MD, an integrative health expert in Atlanta. "Rub magnesium oil on the bottoms of your feet and around your neck area at bedtime," Bhatia says. "It helps balance serotonin, a sleep neurotransmitter."

Magnolia Bark: If you easily drift off but find yourself waking up bright-eyed in the middle of the night, Bhatia recommends taking 300mg of magnolia bark to bring on a real snooze-fest. "It lower cortisol levels, which can sometimes spike at irregular times and keep you awake," she says.

Bananas: Hit up the produce aisle to bring on the sleep. Bananas are loaded with magnesium, which has a calming effect, but the peel has about three times the magnesium as the fruit itself, says Michael Breus, PhD, a sleep specialist in Scottsdale, Arizona. "Cut off the tips, keep the skin on and boil it in water for six to seven minutes—then drink." The tropical banana tea will have you nodding off in no time.

Skinny Monkey Oats Cookies

If you have a couple of ripe bananas sitting on your counter and want something sweet but don't want to wait on a loaf of banana bread to bake then these cookies are for you! Loaded with banana, peanut butter and chocolate and a healthy treat, you won't be sorry you tried them out.

Skinny Monkey Oats Cookies
Prep time: 25 minutes
Cook time: 10 minutes
Yield: 14 servings
Serving size: 3 cookies.

3 whole bananas
2 cups old fashioned oats
2 Tbsp reduced-fat creamy peanut butter
¼ cup dark chocolate chips
⅓ cup natural apple sauce
1 Tbsp brown sugar
1 tsp vanilla

1. Preheat oven to 350 degrees. Line 2 cookie sheets with parchment or lightly spray them with nonstick cooking spray.
2. In a medium size bowl, mash bananas with a fork. Stir in remaining ingredients.
3. Let batter stand for 15-20 minutes (this helps soften up the oats and will give the cookie a nice chew).
4. Using a teaspoon to scoop, drop batter onto cookie sheet.
5. Bake for 10 minutes. 

Per Serving 3 cookies:

Calories: 105
Calories from fat: 29g
Fat: 3g
Saturated fat: 1g
Cholesterol: 0
Carbohydrates: 18g
Fiber: 2g
Protein: 2g
Sugars: 6g
Sodium: 10mg

Source: skinnymom.com

Toasted Coconut Kettle Corn

I am a huge snacker, some days I realize I haven't really eaten a meal I have just snacked all day! Eating like that can definitely get me in to trouble so I try to keep healthier snacks around for those days when I just want to snack! Popcorn is great and full of fiber, you just have to be careful of what you put on it. While my grandma is completely happy using her air popper to make a batch of popcorn and she will eat it plain, that just doesn't work for me. I have tried it and just can't do it! So luckily there are some healthier and delicious ways to top it. If you love coconut and almonds you will love this recipe! Perfect combination of salty and sweet, I think I will have to make another batch today!

Toasted Coconut Kettle Corn
 Yield: 8-10 servings

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

¼ cup coconut oil
½ cup popcorn kernels
¼ cup granulated sugar
1/2-1 tsp coarse sea salt
1 ½ cups unsweetened toasted coconut chips
1 cup Blue Diamond Toasted Coconut Almonds

In a large pot with a lid, heat the coconut oil over medium-high heat. Add in 2 or 3 popcorn kernels, when those pop you know the oil is hot enough. Add in the popcorn kernels and sprinkle the sugar over them.  Cover and stir or shake the pan until the popping slows down. The popcorn should be done popping in about 2 minutes. Remove from the heat and pour the kettle corn into a large bowl. Sprinkle with salt and toss. You may want to start with a little less salt and then add more depending on how salty/sweet you like your popcorn. Add the toasted coconut chips and Toasted Coconut Almonds.

This recipe is still great even if you don't have or don't like coconut chips and the toasted coconut almonds. You can also sub regular plain almonds or roasted and salted almonds. If you don't want to spend the time toasting the coconut in a pan or in your oven just throw it on without toasting, it's still tasty. And if you want the popcorn a little sweeter use sweetened coconut. You have lots of options here!

Adapted from twopeasandtheirpod.com

Start Lifting Weights Now!

Women need to be lifting weights, it's as simple as that. I know many of you out there are thinking but I don't want to get bulky. Well no need to worry, you won't! You need muscle mass and lifting weights is the fastest way to get that while burning fat and effectively losing those stubborn pounds that your body is hanging on to. Here are three great reasons to get in the gym today and pick up those weights!

Post-workout benefits: When you add weights to your workout your body recruits energy. Lucky for you most of that energy comes from stored fat, just like in a steady cardio workout. The difference though is that weight lifting requires double the energy! It will feel like you are working less but even after you leave the gym you will be burning more calories. Every time you lift weights you are challenging and "damaging" your muscles and it takes extra energy to repair them. This is called the EPOC effect. Weight lifting not only burns fat, but it maintains and builds muscle mass whereas in steady cardio training, you’re losing fat and muscle together.

Strong muscles equals strong bones: Women who lift weights have a higher bone density. Any time you add stress to your body it has to respond by adapting. Surprisingly bones are not perfectly rigid structures,  they grow and adapt to your physical activities. When you are building up skeletal muscle you are also building up bone strength which is critical for women, especially those over 50.

Power up your weight loss: We all get to that dreaded point where we hit a plateau and those pounds just won't budge. If this happens to you, or to avoid this happening, add in weight lifting once or twice a week. This will change the way your body utilizes fat and calories, it is almost like it shocks your system. An important thing to remember is that you shouldn't rely on the scale to show progress, it's smarter to break out that tape measure instead! Muscle is denser but leaner than fat. So the number on the scale may not be moving but the inches will be coming off.

Source: Skinnymom.com

Sunny Delight-Light Lemon Bars

Lightened up lemon bars are the perfect easy treat. I often will cut back on the sugar to make them a little more tart. I love a good lemon bar that isn't too sweet and is perfectly tart! Try these hot from the oven. Let them cool about 10 minutes after you take them out and then dig in, they are so good warm!

Light Lemon Bars
16 servings

3/4 cup all purpose flour plus 2 T
2/3 cup granulated sugar plus 3 T
1/2 stick butter, cut into 1/2-inch cubes
1 egg
1 egg white
1/4 tsp finely grated lemon zest
2 T lemon juice
1 T water
1/4 tsp baking powder
1 T powdered sugar

Coat an 8X8 baking pan with nonstick spray and set aside.

In a small mixing bowl, combine 3/4 cup flour and 3 T sugar; cut in butter until crumbly. Pat mixture onto the bottom of prepared pan. Bake in a preheated oven at 350 degrees for 15 minutes.

Meanwhile, in the same bowl, combine egg and egg white. Beat with an electric mixer on medium speed until frothy. Add remaining sugar and flour, lemon zest, lemon juice, 1 T water and baking powder. Beat on medium speed for 3 minutes or until it is slightly thickened. Pour mixture over baked layer in pan. Bake 20-25 minutes more or until the edges are light brown and the center is set. Cool in pan on a wire rack.

Sift powdered sugar over top. Cut into 16 bars. Store in refrigerator.

Nutrition facts (per bar):
100 calories
1g protein
17g carbs
3g fat

Some other great variations of this recipe:

• Spoon fresh berries on top for a burst of color and antioxidants. My favorites are strawberries or raspberries!
• Add a tablespoon of chopped fresh thyme leaves to the flour and sugar when you're making the crust. It may sound odd but the earthiness of the her compliments the zestiness of the lemon.
• Garnish with toasted coconut. You can prepare the coconut flakes in a 350 degree oven in a single layer on a baking sheet for 6-8 minutes, stirring once.

I Love Citrus

The weather is starting to look a lot more like spring and I love that, spring is my favorite season. It's just gorgeous outside with all of the bulbs starting to pop up and all of the blossoms opening on the trees. The one thing that does make me sad though is that we are nearing the end of citrus season. But don't worry, there is still time to enjoy all of the amazing citrus fruits! Here are some tips on how to buy, store and serve them. There are so many great types, try some new citrus out before the season ends!

Blood Orange

• Health Benefit: The bright red flesh signals the presence of disease-fighting anthocyanins.
• Tastes: Sweet and tart with a hint of raspberry.
• Storage Tip: Keep away from foods that absorb odors, such as eggs and cheese.

Clementine

• Health Benefit:At 35 calories each, these are a nutritional bargain.
• Tastes: Tangy-sweet.
• Buying Tip:Clementines are often sold in crates; look through the bottom slats to make sure there aren't any damaged or spoiled ones.

Grapefruit

• Health Benefit: Red grapefruit might help lower levels of LDL cholesterol, according to research published in the Journal of Agricultural and Food Chemistry. But beware; grapefruit juice should not be consumed with several prescription drugs, including cholesterol-lowering statins. 
• Tastes: Bittersweet.
• Buying Tip:Skin should feel springy yet firm.

Key Lime

• Health Benefit: This amazing citrus is bull of phytochemicals, such as hesperidin, which may protect against cancer.
• Tastes: Sweet-tart
• Storage Tip:Humidity keeps limes juicy; store in a plastic bag in the refrigerator for up to 10 days.

Kumquat

• Health Benefit: Four walnut-size kumquats offer 5g of heart-helping fiber-more than a fifth of the daily value.
• Tastes: Sweet peel and tart flesh, you eat the whole thing!
• Storage Tip:Wrap in a plastic bag and refrigerate up to 2 weeks.

Meyer Lemon

• Health Benefit: The zest is also a good source of limonene, an antioxidant compound that may help prevent cancer.
• Tastes: Sweet and tangerine-like, it is the best lemon for desserts!
• Serving Tip: Use this extra sweet lemon for pies, lemonade and other treats.

Navel Orange

• Health Benefit: This winter fruit is known for its high vitamin C content, one fruit gives you 110% of your daily value.
• Tastes: Sweet and  juicy.
• Buying Tip: Green skin isn't a sign that it is under ripe. You want fruit that feels heavy, that means it is full of juice.

Pomelo/Pummelo

• Health Benefit: A half pomelo is a good source of fiber, supplying 3g.
• Tastes: Varies from tangy-tart to spicy-sweet.
• Serving Tip: The pomelo is related to the grapefruit and can be substituted for it in recipes.

Tangelo

• Health Benefit: One fruit delivers 4% of the daily value of calcium.
• Tastes: Sweet-tart and juicy.
• Serving Tip: Pair with crisp fruits, such as apples and pears, in a salad for a megadose of vitamins.

 Tangerine

• Health Benefit: Supplies thiamin, a B vitamin your body needs to produce energy from carbohydrates.
• Tastes: Juicy and subtly tart.
• Serving Tip: Stir fruit into yogurt or use its juice in dressings or marinades.

Portobella Pizza Caps

Pizza is one of my absolute favorite things to eat but sadly it isn't the healthiest food choice. It is ok to splurge every once in awhile and have the real deal but for all the other times I am craving that cheesy goodness I try to find alternatives that are just as tasty but a little bit healthier for me. This recipe is super easy, delicious and filling. Even if you aren't a mushroom fan give portobellas a try, they are so different from your typical mushroom I bet you will like them!

Portobella Pizza Caps
Prep time: 10 minutes
Cook time: 15-18 minutes
Serving size: 2 pizza caps

• 8 Portobella mushroom caps
• 2 tsp extra virgin olive oil
• 2 cups pizza sauce (store bought or homemade)
• 2 Tbsp Italian seasoning
• 2 cups low moisture, part-skim, shredded mozzarella cheese
• 2 green bell peppers, diced
• 1 red onion, diced
• 1 white mushroom, sliced
• 32 turkey pepperoni

1. Preheat oven to 375 degrees.
2. Lightly coat a baking sheet with nonstick cooking spray and place mushroom caps, top side down, on a pan and brush lightly with olive oil.
3. Place ¼ cup of pizza sauce in each cap and sprinkle ½ tsp Italian seasoning on each cap.
4. Sprinkle each cap with ½ cup mozzarella cheese and top with even amounts of onion, green bell pepper, mushrooms and 8 turkey pepperoni, (as an option, you can also add black olives).
5. Bake for 15-18 minutes or until cap is tender.

Per Serving: 2 pizza caps

Calories: 320
Calories from fat: 97
Fat: 13g
Saturated Fat: 6g
Cholesterol: 48mg
Sodium: 1118mg
Carbohydrates: 26g
Fiber: 4g
Sugar 10g
Protein: 29g
Calcium: 43mg
Iron: 7mg

Source: Skinnymom.com

Workout Tips From Those Who Know

It can be hard to motivate yourself to get up off the couch and be active. Here are some great tips from Webmd.com from the fitness pros. Try to start incorporating them into your life, it will be so worth the effort and you will start to feel so much better!

1. Be Consistent
Start slow and just stick with it. Don't think on that first day you will be able to go and run 3 miles and not have it be hard for you. Start by walking on the treadmill for 10 minutes and gradually work your way up. Just make sure you are doing it every single day, it doesn't matter what you are doing, just be consistent at it.

2. Follow An Effective Exercise Routine
The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

• Strength Training: 20 minutes two times a week is all that you need to get your body tone. The added benefit of adding more muscle to your body is that it increases metabolism so you are burning more calories all day long.
• Interval Training:  "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise: Try to get in at least 30 minutes a day of low to moderate physical activity. Great options are walking, running, dancing or a Spin class. 

3. Set Realistic Goals 
 Don't strive for perfection or for some crazy unattainable goal that you realistically cannot meet. Focus on increasing your healthy behaviors, that is what will make the difference. Don't think you can go run a half marathon this week. Just start out by walking 15 minutes and then from there work on increasing distance, time and intensity.

4. Use The Buddy System
Find a friend, relative or co-worker that you trust and one who also wants to establish a healthier lifestyle or already has established one. You can encourage one another and exercise together. It's a lot harder to stay on the couch and skip the gym when you know someone will be there waiting for you.

5. Be Happy
Be sure to pick something you enjoy. If you hate lifting weights then find other ways to gain body strength, there are lots of options. Find something that you like because then you are more likely to stick with it.

6. Watch Your Body Clock
Pay attention to when you have the most energy during the day. If you are a morning person then mornings are probably the best time for you to get in that workout. If you hate mornings and are sluggish then try after work. Find when your body has the most energy and your workouts will be a lot more fun and a lot more beneficial.

7. Be Patient
This is probably the most important one. Don't forget that things won't magically change overnight. This is a process and as long as you don't give up you will start to see changes!

Eggs

Eggs used to have a bad wrap for being high in dietary cholesterol. Eggs are now being embraced for being great sources of healthy protein and nutrients like vitamin D. Why the change? Well research is now showing that the cholesterol in our food has less of an impact on blood cholesterol than we previously thought that it did. And don't just eat egg whites, the yolk has tons of good things in it too that your body needs!

For a quick breakfast top a piece of toast with a sunny side up egg. Or scramble a couple of eggs with some bell pepper, diced ham and a sprinkle of cheese. Or hard boil some eggs and eat one for a morning snack or slice one and put it on top of your salad with lunch.

Bananas

I love bananas, really love them. My husband makes fun of me because if we ever go a day without bananas I am honestly sad. I eat at least one a day with breakfast and often have one later in the day for a snack. I don't know why I love them so much but I really do. I knew they were good for you and had potassium in them but recently I have found out even more great things about them.

When you eat a banana, especially when it still has a touch of green (which in my opinion is the only time you should eat them!) makes them one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.

Slice it up and put it in your cold cereal, granola or oatmeal. It adds great flavor and a touch of sweetness.  Or try out my new favorite way to eat my banana at breakfast. Spread peanut butter on a slice of toast, cover it with sliced bananas and then sprinkle cinnamon on top. It is so good and filling!

Greek Yogurt

This yogurt is thicker than regular yogurt with a slight tang to it. It is packed full of calcium and protein, nearly twice as much as regular yogurt.

Make sure when you pick out a Greek yogurt that you check the nutrition label. Some are definitely more like dessert and are loaded with fat, calories and tons and tons of sugar. I try to pick ones that have 100-130 calories per serving and 8-10 grams of sugar. Your safest bet is to just pick a plain one and jazz it up. That is my favorite way to do it because then I am not stuck with just one flavor, I can flavor it for what ever mood I am in.

Here is one of my favorite breakfasts:

1 cup Greek yogurt
drizzle of honey
couple shakes of cinnamon
fresh strawberries/raspberries/blueberries if I have them
2 T Craisins, dried blueberries or dried cherries
1 T Pecans/almonds/walnuts chopped up

Mix together the Greek yogurt, honey and cinnamon and then sprinkle the other ingredients on top. If I have some granola I like to sprinkle 1/4 cup on top instead of the nuts!

It's so good and tasty and filling!

Oatmeal

Have you ever noticed the heart on a container of oatmeal? That heart is there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when you eat it regularly.

Steel-cut oats, which take about 15-20 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

I recently discovered overnight steel cut oats. It takes 5 minutes or less of my time and my husband and I have a great breakfast ready for us in the morning. This recipe is so easy, you have no excuse to try it out!

The other great thing about steel cut oats is that they can sit in your fridge for a week and when reheated don't get mushy like regular oatmeal. So I make a batch of these oats on Sunday night and keep them in the fridge and we have quick and healthy breakfasts all week long! Just scoop out what you want and reheat them in the microwave.

Overnight Steel Cut Oats
 6 Servings

1 1/2 cups steel cut oats
6 cups water
pinch of salt

Bring all ingredients to a boil and boil for 1 minute. Cover, turn off heat and let sit on the stove overnight.

In the morning uncover the oats, give them a stir and bring them to a boil. Stir until creamy and warm and then they are ready to eat!

Top them with your favorite nuts and berries, whether dried or fresh. I love adding pecans and craisins and half of a chopped apple to mine with a lot of cinnamon! The fruit adds sugar so I don't even feel the need to add honey or brown sugar to it.

Don't Ever Skip Breakfast!!

Breakfast is sooooo important. I had a nutrition teacher in college that every day would ask us if we had fed our brain. It is so important to eat in the morning and to eat something good for your body so that your brain and the rest of your body can function properly and have the energy it needs to attack the day ahead of it. Skipping breakfast can also set you up for over eating the rest of the day. Now is you are trying to be healthier and lose weight, skipping breakfast will just undo all of your hard work!

"You want to aim for a breakfast that combines good carbs and fiber with some protein," says Erica Giovinazzo, MS, RD.

I will be posting some great, easy breakfasts over the next couple of weeks along with some tips to make them even healthier. If you already are a breakfast eater like me then great, try out some of these new ideas. And if you aren't a breakfast eater, try eating a healthy breakfast every day for a week. I bet you will be surprised with how great you feel and how much more energy you have!

Cranberry Walnut Breakfast Cookies

Cranberry Walnut Breakfast Cookies

Makes 6 Cookies

¾ cup old fashioned oats
½ cup shredded coconut flakes
¼ teaspoon salt
½ cup chopped walnuts
¼ cup cranberries
1½ bananas, mashed
1 tablespoon honey
1 teaspoon vanilla
2 tablespoons coconut oil, melted

Preheat oven to 350 degrees. Prepare a baking sheet with a silicon baking mat or parchment paper.

Combine the oats, coconut, salt, walnuts, and cranberries in a medium bowl. Set aside. In a separate bowl, stir together mashed banana, honey, vanilla, and coconut oil. Add to dry ingredients and stir until completely combined.

Line the lid of a quart size mason jar with saran wrap to use as a cookie mold. Fill with the cookie dough and flip over onto the prepared baking sheet. Lift off the mason jar lid, then the saran wrap. Repeat steps with remaining cookie dough to make 6 cookies. If you don't have a mason jar lid, you can form the cookies by hand. The mason jar lid will give you cookies that are all the same shape and size.

Bake for 20-25 minutes, or until edges are golden brown. If you aren't using a silicon baking mat, keep an eye on the bottom of the cookies. Cool on baking sheet. Store loosely covered.

Breakfast Cookies

A very popular thing right now is breakfast cookies. Take all of the yummy ingredients you might typically find in your bowl of oatmeal and make it into a healthy, delicious cookie. And let's be honest, who doesn't want an excuse to eat cookies for breakfast? They are full of fiber and good fats to keep you full. The best part, other than how delicious they are, is that they are portable. For those crazy mornings when there just isn't time to sit down and eat breakfast, you can grab one as you run out the door or give them to your kids to eat on the way to school. Tummies will be happy and you will feel good about what you just ate! Besides, breakfast really is the most important meal of the day, so why not make it delicious!


Blueberry Coconut Pecan Breakfast Cookies
Makes about 15 cookies

1½ cups rolled oats
1 cup unsweetened coconut flakes
1 tablespoon golden flaxmeal
½ teaspoon salt
¾ cups coarsely chopped pecans
½ cup dried blueberries
3 very ripe bananas, mashed
¼ cup coconut oil, warm enough to be liquid
1 tablespoon agave nectar or honey or real maple syrup
1 teaspoon vanilla extract
 
Preheat oven to 350°. Combine oats, coconut, flaxmeal, salt, pecans, and blueberries. Stir in bananas, oil, agave nectar and vanilla until well combined.
Press 2 tablespoons of mixture into a 2½-inch round cookie cutter onto a baking sheet coated with cooking spray. Continue with remaining mixture.
Bake at 350° for 25 minutes or until fragrant and golden. Cool on pan.

Feel free to mix it up with dried fruits and nuts that your family enjoys. Just keep the amounts the same so that the cookies don't become to crumbly.

You can sub canola oil if you don't have or don't like coconut oil.

Recipe adapted from: kumquatblog.com

Feeling A Little Under The Weather?

It's that time of year we all dread, cold and flu season. It seems to catch up to most of us at some point unfortunately. My husband has had a bad cold and a linger sore throat that is bothering him. I started looking up different remedies he could try and found a great list from Health.com. If you have a pesky sore throat, give some of these a try. It's nice to not have one more bottle of medicine in the cabinet that doesn't really work and to be able to find some comfort in items you probably already have at your house.

Saltwater Gargle: There are several studies that have shown that gargling salt water every day can reduce swelling in the throat and loosen mucus. Which in turn helps to flush out irritants and bacteria.Doctors generally recommend dissolving half a teaspoon of salt in one cup of water. If the salty taste is too unpleasant, try adding a little bit of honey. Just remember to spit the water out after gargling and don't swallow it!

Fluids: "Staying hydrated is very important, especially when you're sick and your throat is irritated or inflamed," Dr. Linder says. "You should be drinking enough fluid so that your urine is light yellow or clear. This keeps your mucous membranes moist and better able to combat bacteria and irritants like allergens, and makes your body better able to fight back against other cold symptoms."

Tea: If you are tired of drinking water, a warm cup of herbal tea can offer you some immediate and very soothing relief from your sore throat. Non-herbal teas—whether they're made with black, green, or white leaves—contain antioxidants that are thought to strengthen immunity and ward off infection.

 My husband has been living off of chamomile tea. He loves to add a big tablespoon of honey. It sweetens up the tea and also has antibacterial properties that may help you heal faster.

Chicken Soup: Chicken soup is an old remedy for a cold but it can also help soothe your throat. "The sodium in the broth may actually have anti-inflammatory properties, and it can feel good going down," Dr. Linder says.

Soup is also great when you are sick because sometimes eating is just painful. Your swollen, sore throat doesn't want to have to swallow anything. Sipping some liquid nourishment will soothe that throat and make sure you are getting the nutrients you need to fight off that infection.

Marshmallows: According to anecdotal reports, modern-day marshmallows can help ease sore throat pain, possibly because the gelatin coats and soothes. "It's not the wackiest thing in the world," Dr. Linder says. "If your throat is really swollen and it really hurts to swallow anything, I can see how something slippery and sweet like marshmallows might provide some relief."