Skinny And Company Coconut Oil


Every now and again, I get asked to try and then review a “health” product. I’m very finicky about which ones I review. Quite frankly, some of them are not very healthy. So when Nina Martin e-mailed me asking me to sample Skinny and Company Coconut Oil Products, I did my research to see if this was the type of product I wanted you to see on my blog.

Skinny and Company was founded by Luke and Matthew Geddie, two adventurous brothers who travelled to Viet Nam and fell in love with the country people and culture. Along with Kim Vo, they decided to found a company that could bring the natural coconut products of the country to the world while supporting the local Vietnamese community. The products are:

100% natural and truly “tree to table”, cold processed (never heated above 97 degrees), no chemicals, no fillers, no preservatives and pesticide free.

That was good enough for me to tell Nina to go ahead and send me a sample box. When I got them I was excited to try the coconut oil, facial oil, and sugar scrub they sent me.


The first one I tried was the facial oil. I used it first as a moisturizer for my hands.
The guide that came with the products said it was good for sensitive skin. I will caution you not to expect miracles when it comes to inflamed skin (I have some eczema that just won’t quit) but it worked well on my other sensitive skin. As a make-up remover it worked really well too. My favorite use was as a conditioner for my hair. I put just a little bit in after shampooing and worked it all through my hair. It gave me a lot of extra body and shine that my regular conditioner could not match.


The next product I tried was the coconut oil. I was intrigued by the claim that adding it to my favorite foods would keep me feeling fuller for longer. I added a teaspoon to my morning protein shake. It added a nice coconut flavor to my chocolate, peanut butter, strawberry shake. And yes, I drank my shake at 8:30 am and did not feel hungry again until about 1 pm. That’s unheard of for me. I also used it to cook. I would recommend using it in foods you would enjoy an added coconut flavor. I added it to quinoa, mushrooms, and pine nuts. Not the best flavor mix. The next time I cook with it, I will try it with chicken, shrimp or tilapia. That would taste great!


The last (and favorite) product I tried was the sugar scrub. It tastes delicious and as soon as the weather cools down, I am trying it in my tea (yes, you can eat all these products). During my shower, this stuff sloughed the rough skin right off. It also doubles as a moisturizer. No need to lotion after my shower. Bonus!

If YOU would like to try any of the Skinny and Company Coconut oil products, I have a code that will get you 10% off your purchase. Just comment “skinny” below and I will send it to you.

 

Yummy Snack Recipe to Fill You Up

When 3:30 p.m. rolls around on a school day, I am famished. What to eat that will fill me up and get me to supper time? It has to be something healthy and it has to be enough calories to keep me from stuffing my face with the first thing I can find when I get home from school.

I found a good trail mix recipe that I shared with you in an earlier post. Now I have another one, that fits the bill. I’m sharing it with you so you you can enjoy it too. It’s only 251 calories and has a scant 3 grams of added sugar.

1/2 cup whole milk plain yogurt. (I use Stonyfield)
1/4 cup raisins
1/4 cup gluten free Honey Nut Cheerios.

Put the yogurt in a 1 cup plastic container with a lid, add the raisins and stir them in. It’s best to do this the night before. They get big and plump and delicious!
Put the Cheerios in a 1/2 cup plastic container. Take it to work and when you are ready to eat, stir the Cheerios into the yogurt and raisin mixture.

*If you want less calories, try fresh fruit like strawberries or grapes instead of raisins.


This gives you just the right amount of sweetness and the whole milk yogurt will keep you feeling full until dinner time.

Try it and let me know how you like it!

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3 Steps to Your Goal Weight

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I have reached my goal weight!!  After Starting out at 135 right after Christmas, I lost the 5 pounds I gained. There were some ups and downs, but I did it!  Here’s how.

  1. 7 days of “Cut the Crap”. No alcohol, no gluten, no dairy and as little sugar as possible.
  2. 18 days of portion control, using this system All you need to actually do the program is a one cup container, a 1/2 cup container and a tablespoon and a teaspoon.  I got mine at my local grocery store. There are plenty of recipes you can use here.
  3. At least two days of resistance training.  Here’s a sample program.
  4. At least two days of cardio training. (walking, running, swimming, aerobic exercise etc.)
  5. At least 10,000 steps a day. I have a fitbit.  I you don’t here’s an app you can use.
I’m going to keep going with the portion control, workouts and 10,ooo steps until I go on my Winter vacation in Cancun (Yay!).  While I’m there I will blog what I’m doing to keep my vacation as healthy as possible. If you want to get daily updates on my progress, join me on Periscope!  You can find me here: @Adiar62
Watch this periscope about hitting my goal.


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5 Tips to Get Weight Loss Back on Track After A Bad Weekend

Fell off the weight loss wagon? 5 Tips to get back on.
Fell off the weight loss wagon? 5 Tips to get back on.

I had a disasterous weekend!  I was working at the PA Farm Show in Harrisburg. We worked 12 hour days. We ate a big breakfast. We had no lunch.  We nibbled our way to 9 p.m on snack food.  We got little exercise (except for a walk to get a famous Farm Show milkshake).  We ate dinner in a restaurant at 9:30 p.m.  We didn’t get to bed till midnight.  We did it all over again the next day.  I tried to make healthy food choices, but when I got home the scale was WAY up.

Has this happened to you? From time to time, we all fall off the weight loss (or weight maintenance) wagon. It’s okay! Don’t throw your hands up in defeat and quit forever.  Here are 5 tips to get you back on track.

  1. Forgive yourself- It does absolutely no good to beat yourself up over it.  That causes undo stress that, guess what?  Makes it harder to lose weight and keep it off. The stress hormone Cortisol makes it more difficult to lose weight and keep it off.
  2. Realize there may be other factors at play-Being on my feet all day, lack of sleep, lack of water (we forgot to take some in our cooler) and eating late all played a part in the big number on the scale Monday morning. (My fingers were so swollen, I couldn’t budge my rings).  By Monday afternoon I had already lost a pound.
  3. Get back to regular habits as soon as possible-I can’t stress this enough.  Many people think, “Oh well, I blew it, I failed, I’m done.” Then they use that as an excuse for more unhealthy behavior.  You will feel better quickly if you just get back to healthy eating, sleeping and moving.
  4. Get moving-As soon as possible, get moving. Do some yoga, take a walk at lunchtime, get your workout in.  My aching feet and sore back from all that standing in one place thanked me!
  5. It’s a lifestyle, not a diet-There will always be bad weekends, or vacations, or holidays that will be stumbling points.  Think of them as hurdles to jump over or go around rather than brick walls that stop your progress!

Do you have any “get back on track” tips?  Share them in the comments!

Here’s the periscope video I did about my disaster weekend:

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Find Your WHY to Stick to Your New Year’s Resolution

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Are you one of the millions of people who are resolving to lose weight and get in shape in 2016? Do you know that over 90% of people who make this resolution will be back to their old habits within one month? How will you make sure you are not one of them?

WHY do you want to lose weight and get in shape? Have you ever really dug deep and thought about why it’s important to you? Well it’s time. If you can come up with your compelling why to change your behavior, you have a much better chance of sticking with it over the long haul.

Here’s and example: On September 11, 2001, I sat on the floor of the Art room in the high school where I taught, watching in horror as the twin towers came crashing down into the New York streets below. I saw people running (some shoeless), literally for their lives. I asked myself if I was in the kind of shape that would be required to run from danger if I needed to and my answer was NO. That’s when I decided I needed to up my fitness game and get into the kind of shape necessary to run from danger and to help others get away if they needed my help, and I have kept in that kind of shape ever since.

1. Your why has to connect you emotionally to the reason you want to change your behavior.

2. Your why has to be compelling enough, that every time you want to quit, you can think back to it and get motivated all over again.

To find your why, you have to dig deep. There’s a reason you want to do this that’s beyond the ordinary. What is it? Why is it really important to you?

Get a piece of paper and start writing. Keep digging and don’t let yourself off the hook until you figure it out. When you find it, you will know! Once you do, you will be ready to make changes and never look back!

For a little more motivation, watch the Periscope broadcast on this subject below.

Are the pounds creeping up over the holidays? Download the free “Back to Healthy” 5 day Challenge.  Then grab a friend and get healthy with workouts, printable workout tracking sheets and healthy breakfasts, lunches, snacks and dinners.  You will be feeling like your healthy self in no time.

Let’s connect! Facebook Twitter Instagram Periscope

Fitness on the Go In Lynchburg, VA

Do you feel like your fitness routine has to stay at home when you travel? The answer is no! With a little planning, you can explore a city and stay fit in the process. In September, my hubby and I attended the wedding of our friend’s son in Lynchburg, VA. We left on Friday after a half day of work. I got four workouts in for the week before we left. My goal is to get 5 to 6 workouts in each week. A few days before we left, hubby did some research online and found there was a Rails to Trails river walking/biking path right behind our hotel. Yay. Our hotel, rented bikes for only $5 per hour, double yay. Since the wedding wasn’t taking place until 5:30 pm, we had all morning to explore Lynchburg and take a ride on the river walk.

Our hotel. It used to be a shoe factory. It was very unique!
Our hotel. It used to be a shoe factory. It was very unique!

 

Lynchburg is called “the city on the hill”.  Even though it’s a small city, we got a lot of exercise just walking around and exploring first thing in the morning.  Bring a good pair of sneakers with you so you can enjoy your walk.  We found a cool place to eat lunch called Jefe.  It was a taco place.  They had all kinds of tacos and tequila to sample.

After our walk we rented our bikes and headed out for our ride on the river walk.  We had an absolutely gorgeous day.  The six mile ride we took followed the James River and crossed a bridge to an island where people enjoy camping.  The river walk was paved.  There are plans to extend the trail to stretch for 22 miles and stretch all the way to Appomattox Courthouse, where General Lee surrendered to General Grant.  Fun fact:  It’s a town, not an actual courthouse!

Here’s a video I shot live for Periscope while we stopped on the bridge over the river.  Hopefully, this will give you the nudge to try this ride if you visit Lynchburg.

After lunch, some more walking, a little rest and a refreshing shower at our hotel, it was time to head for the wedding.  It was on the 17th hole of a beautiful golf course where the couple met while working together one summer.  The reception was on the lawn of the club house, which looked like it was once a plantation house.  It was the perfect southern reception, and we didn’t have to feel guilty about the food and drink because we got our exercise!

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Fitness Challenge 30 Days to a Healthier YOU Day 2

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Day 2-Set a SMART goal.  Sorry this a a day late.  I’m not a super techie so I had quite a time uploading this video to Youtube for some reason.  But I did it!  It’s taken all evening, but I have been successful.  And so now, if you are a fitness newbie and you have decided it’s time to get healthy and take the steps you need to do it, you have landed in the right place.  Day 1 we found our motivation and today it’s time to set at least one goal for your 30 days, but you have to do it the SMART way! Let’s get crackilackin.

Free healthy recipes

 

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7 Great Reasons to Stay Flexible

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Remember when you were a kid?  You could lie on the floor and pop up in seconds.  You could bend from the waist and touch the floor. If you were really talented, like my kids, you could lie on your back and get your knees to touch your ears. Flexibility allowed you to do all these marvelous feats. Just because you are older now, it does not mean you should give up on flexibility. We lose flexibility as we age.  Most of the loss comes from inactivity,but some comes from the normal process of aging. But just like strength and cardiovascular fitness, your flexibility can improve with regular training.  Here’s seven reasons why you should stay flexible.

  1. Improve your posture  Ever see someone walking around with hunched shoulders or stooped over at the hips?  Tight muscles can cause you  to hold your body this way.  Improving your flexibility can help you release those muscles and straighten your spine.
  2. Avoid injury  Tendons, ligaments and muscles have a better range of motion when they are flexible.  A better range of motion means less chance of those tendons ligaments and muscles being pushed beyond their limits and being damaged.
  3. Less  back pain  A majority of Americans will experience back pain during his/her lifetime.  For some, it will be excruciating and debilitating. Tight hamstrings pull the pelvis forward which puts more pressure on the lower back.  My first job out of college was a YMCA program director.  I taught a class called, “Y’s way to a healthy back”.  Many of my students had been sent to the class as a last ditch effort before surgery.  Most of them had very tight hamstrings.  With just ten simple flexibility exercises done each day, not one of those students had to go on to have surgery.  Most of them found a tremendous amount of pain relief from this class.
  4. Increased range of motion  You will be able to move your body more efficiently through activities of daily living.  Things like bending over to pick up a child’s toy on the floor, reaching the top cupboard in your kitchen, stooping to get the the groceries out of the car, lowering yourself into a chair, or climbing the steps for the 25th time in one day will become easier.
  5. Improved Circulation  Being more flexible allows blood to travel more easily to the muscles and joints.  With a better blood supply the muscles and joints will work more smoothly which means less aches and pains.  I’m for that!
  6. Less Stress  Flexible muscles contain less tension.  That means not as many stiff and aching shoulders, necks, hips, knees and backs.
  7. Improves physical performance A pliable muscle can run through a variety of movements more efficiently. This can improve your performance in many of your favorite sports like golf, tennis, hiking, swimming, skiing and many others.

*Special bonus benefit

Travel more comfortably You will be able to sit comfortably in a variety of positions over time in a confined space.  This comes in handy in a crowded plane or when turning around constantly to tell your kids that, no, you are NOT there yet.

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Pinterest Beginner Strength Training

So, you want to start strength training because you know it will strengthen your bones and boost your metabolism.  You have not done any strength training, or you haven’t done any recently and you don’t know where to start.  Should I go to a gym?  Should  I get a trainer? Should I buy a workout DVD? Should I buy weights? How much will all this cost? You know there will be some muscle soreness, but you want to be able to get out of bed the next day. You’re a little worried about injuries. No, make that you’re a LOT worried about injuries.  If you get injured, you may not be able to work, or do the activities you need to do every day.

The best advice is to start slowly.  Use your body’s own weight at first as your resistance.  Keep the exercises simple. Do less reps of each exercise in the beginning and gradually add reps.  Start out doing only a few rounds of the workout and add rounds as you get stronger.  In the workout below, there are ways to make each exercise more intense as you get stronger too. For example, thigh push-ups can become push-ups on your toes.  Russian twists can be done while holding your feet slightly above the ground and half squats can become full squats. The stretches at the end of each round target the muscles you used during the workout phase.  They will also help increase your flexibility.

Try this Pinterest beginner bodyweight workout.  Do it 2-3 times a week with a day in between each time you do it. If you already do cardio exercise, do that on the days in between. If you are consistent and do this workout at least twice a week, increasing the intensity and length of the workout as you get stronger, you will see results.  Comment and let me know how you are doing!

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Menopause and Exercise-Osteoporosis Prevention

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Weak brittle bones, who wants them?? Broken bones, especially in older adults can mean the beginning of declining health. I am just getting to the point where my time is my own again. I don’t want something like osteoporosis slowing me down, do you?

Why are menopausal women at greater risk for Osteoporosis?

  • During and after menopause the amount of estrogen in a woman’s body decreases which slows down the production of bone. Women in this stage of life can lose up to 38% of the bone growth they accumulated during peak bone growth years (up to age 17).
  • Some older women become more sedentary as they age. Being sedentary is described as standing for less than four hours per day. When your bones are not subject to weight bearing, they naturally atrophy.

Other lifestyle risks that contribute to bone loss

  • If you smoke or drink an excessive amount of alcohol
  • If your diet does not include adequate amounts of calcium
  • If you do not get adequate amounts of sunshine (Vitamin D)

How to prevent bone loss during and after menopause

The good news is any type of weight bearing exercise has been proven to prevent bone loss and keep your bones strong. Weight bearing exercise is anything that works against gravity. That means if you don’t own weights or have access to a gym, you can still do weight bearing exercise by doing body weight exercises (think squats, planks, push-ups etc.) Walking, jogging, dancing and jumping are also considered weight bearing exercise. To get maximum bone building benefits, you should take part in 30 to 60 minutes of weight bearing exercises for and least 3 days per week.

So what are you waiting for? Don’t let bone loss slow you down.  Fight back with weight bearing exercise!

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