Encouraging friends to be their best by building healthier lifestyle habits <3

I truly believe this!

  Weather you imagine yourself as a world-class competitor (showing for the world title maybe?) or a lean, mean fighting machine. It is absolutely up to you.  Maybe it’s just my way of looking at life, but I have always thought that life is a precious gift to never take for granted. That, whatever I thought was important in my life deserved my full dedication. That however I envisioned myself, it was worth working for.  Now, of course it’s necessary to be realistic when it comes to setting goals. Maybe that’s why I never dreamt of a singing career.( Seeing as I am terrified of public speaking.)  But living up to my physical abilities IS a realistic goal and requires me to take my health seriously. That is something that I can create.
I encourage you to do the same. Take your health seriously and decide that it’s important enough to work for.  Only YOU can create YOU!!!
Remember, I am always here to do what I can to encourage you. It’s that important!

 Doesn’t this sound good? I didn’t say healthy had to be a drag ūüôā
Roasted Veggie Soup makes 8 serving- Each serving= 2 greens, 1 condiment, 1 healthy fat
2 1/2 cups chopped zucchini
2 cups chopped asparagus
2 cups sliced crimini mushrooms
8 teaspoons olive oil
1/4 tsp black pepper
1/2 tsp garlic powder
1/4 tsp salt
3 cups water + 2 chicken bullion cubes OR 3 cups low sodium veggie or chicken broth
1 1/2 cups no salt added canned diced tomatoes
1 tsp dried thyme
2 bay leaves

1)Preheat oven to 400 degrees. Spread all veggies on baking sheet, drizzle with olive oil and sprinkle with pepper, salt and garlic powder.
2) Bake ~30mins, stirring occasionally until roasted.
3)Meanwhile, combine water/broth, thyme, tomatoes and bay leaves in stock pot and bring to a simmer.
4) Once veggies are roasted, add to the stock pot, bring to a boil and then simmer 15mins.
  ** You can also use this for Maintenance and add 2cups chopped Brussels sprouts and  1/2 cup brown rice per person. The rice counts toward the grain serving!

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“you cannot out exercise overeating”.

¬†For some of us, this bad news ūüė¶¬†¬†¬†¬†¬† Others will take this as a sign that exercise is over-rated.¬† But consider what the experts have found in their research…….it takes healthy habits all around¬†
 Exercise decreases the rate of joint degeneration in people with osteoarthritis, lowers your resting heart rate, helps to boost creativity and reduces circulating levels of triglycerides.
Surgeon General’s Report on Physical Activity and Health, 1996

Those who practice all 4 of the following are 66% less likely to die early from cancer, 65% less likely to die early from a major cardiovascular disease, and 57% less likely to die early from other causes. 1) Avoid Tobacco. 2) Limit Alcohol: Men should have no more than two drinks a day, women no more than one. 3) Improve Your Diet: Eat more fruits, eat more vegetables, eat more whole grains, switch to fat-free and low-fat dairy and eat more seafood. Cut down on salt and foods high in sodium, saturated fats, trans fats, cholesterol, added sugar, and refined grains. 4) Exercise at least 150 minutes of moderate exercise spread over at least 5 days a week – or – do a total of 75 minutes of vigorous exercise 3 days a week or more.
American Journal of Public Health, August 2011 
One things for sure, what we all agree on is that we want for ourselves the best quality of life possible. AND that my friend begins with a healthy body!!¬† Osteoarthritis,cancer,cardiovascular disease all rob us of the ability to go after those moments that make life so amazing!¬†¬†¬† Not to mention that 57% who are otherwise robbed early!¬† I don’t want you to be the one left behind!! So, get out the running shoes and let’s all learn how to improve our healthy eating habits. A healthy body is not dull or boring and neither is healthy living!¬† Ask anyone who enjoys optimal health, they will tell you that the possibilities are endless!!
How’s this for not so boring?¬†

Green Bean Lasagna

1.5 cups frozen green beans (you can replace 2 Tbsp with canned diced tomatoes )
dash of garlic salt/pepper
1/4 tsp of dried basil, crushed garlic
1/2 cup shredded part-skim mozzarella cheese (cut by half and add turkey sausage if you like)
1/4 cup cottage cheese(or ricotta)
2 tsp. Parmesan cheese

1)Prepare the green beans and place in an oven safe container.
2)Mix the spices with the cottage cheese and spread over the green beans. Sprinkle with the mozzarella cheese.
3)Bake at 350 for 20 minutes or until cheese is melted. Broil until cheese is slightly browned.
4)Sprinkle with Parmesan and serve.

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Think about that wheel around your middle as needing to move. We all know that every time we tell ourselves “I will worry about doing something about it next week, I’ll just have dessert tonight or¬† I’ll be good tomorrow”, we push that wheel to get bigger and bigger and it goes faster and faster down the path of gaining weight!
It’s all down hill from there¬† :[
The good news is that we can stop it! We can put our foot down in front of the turning wheel and make it turn the other way. To build momentum the other way you may have to push it a bit to get it going. Maybe up hill at first, maybe a little work at first, but once you get it up and over the hill it starts to roll easier and easier every time you make a choice for health. “I’m going to enjoy a calorie flavor infuser instead of a evening glass of wine” or “I’m going to stay on the 5-1 plan this weekend instead of cheating” . Every healthy decision gets that wheel (and the scale) moving so that it gets smaller and smaller and easier and easier.¬† momentum
  And of course,  I have a recipe for everyone who loves food and healthy eating  too!! 
Turkey Cutlets with Rosemary-Tomato Sauce
Fresh tomatoes really make a difference in this simple, chunky sauce. serves 2
            2 teaspoons olive oil, divided
            8 (2-ounce) turkey cutlets
            3/4 teaspoon salt, divided
            1/2 teaspoon black pepper, divided
            1 tablespoon chopped fresh rosemary
            1 teaspoon bottled minced garlic
            1 1/2 cups chopped tomato
            1 tablespoon white wine vinegar
1)Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat.
2)Sprinkle turkey with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add turkey to pan; cook 2 minutes on each side or until done. Remove from pan; keep warm.
3)Add 1 teaspoon oil, rosemary, and garlic to pan; sauté 1 minute. Add tomato; cook 1 minute, stirring frequently.
4)Stir in 1/2 teaspoon salt, 1/4 teaspoon pepper, and vinegar. Serve over turkey.
Each serving is 1 lean, 3 condiments, 1.5 vegetables. Remember, you get a total of 3 servings of veggies, so add another 1.5 servings of salad or your favorite steamed veggie.

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