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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5 Day Yoga Challenge

Here’s another fun fitness challenge for you.  It’s brought to you by Brett Larkin Yoga.  She has a YouTube channel of free videos for every level of yoga fitness.  I’ve put together a challenge made of videos only for beginners.  So if you have never tried yoga, or you haven’t done yoga for a long time, this is a great way to get into it, or get back into it.  I use the beginner morning yoga to get the kinks out when I sleep in a hotel bed, or after an intense workout.  Try this 5 day challenge and if you like these yoga videos, click here to get Brett’s beginner yoga guide and join her beginner’s live event on March 30th.  Namaste!

Day 1 How to Down Dog for Beginners (7:27)

Plus Sun Salutation for Beginners (4:32)

Day 2 Beginner Morning Yoga (16:38)

Day 3 Beginner Bedtime Yoga (10:00)

Day 4 Power Yoga for Beginners (15:00)

Day 5 Complete Beginner Yoga Class (60:00)

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“Skinny” Comfort Food Recipe

I’m loving a new cookbook I got called, “Cook This, Not That”. It’s brought to you by the same guys that do “Eat This, Not That” articles in hubby’s Men’s Health magazine. I got it at school for a whopping $5.99 (great price). You can find it here on Amazon. The premise is simple: You can have your comfort food and eat it too IF you make it at home with healthy ingredients.

The first recipe I tried was grilled cheese and tomato soup. It was delicious and perfect for dinner on an overcast, chilly day.


To make the soup, you need to roast the tomatoes in the oven. The recipe called for Roma tomatoes. All I could find at the grocery store were plum tomatoes. They worked just fine. I cut them longways, brushed them with olive oil and roasted at 425 degrees for about 40 minutes. I also heated up some minced garlic from a jar along with it. You should really crush your own cloves, but that’s what I had in the fridge.

Next, you purée the tomatoes, garlic and some more olive oil in your blender. It comes out really smooth. I thought there would be gross skins all trough it, but not so. Chicken stock is added to the mixture and you heat it in a pot. Salt and pepper to taste and it’s soup! Pretty simple.


The cheese mixture was a combo of shredded sharp cheddar cheese, diced pimentos, green onions, plain Greek yogurt, and olive oil mayo. It also called for some jalepeno peppers, but we’re not hot and spicy fans at my house, so we skipped that. The mixture grilled up nicely in our electric skillet. You’ll want to keep the heat a little lower and take your time. The cheese melts slowly and you don’t want the whole wheat bread to burn!


I made some notes on how I would change this recipe a little to suit my own tastes. When I make it again, I’ll post the full recipe. In the meantime, if you like comfort food, but not the extra fat rolls it puts around your waste. Check out “Cook This, Not That”.

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Try The Beginner’s Fitness Challenge

Spring has arrived early in Central PA!  I’m so glad that we have a had a mild Winter after the  last two years of some pretty brutal snow and cold. Once the warm weather gets here, we all start thinking about getting in better shape for the shorts, tank tops and swimming suits.

There’s no better way to stay motivated to work out than to take part in a fitness challenge.  Here’s a really good  one I found on the Fit Women of God website.  It’s been their most popular post and has gone viral on Pinterest. I like it because it uses a variety of exercises. It starts out with a few reps and increases the amount gradually over time.  It includes two rest days every week. It has all the components of a good workout. This is a great challenge for you and a friend to begin for Spring. You can even start your own Facebook fitness challenge group and use this challenge for your workout.  Have fun!

New Beginner's Challenge

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21 Day Fix Shrimp Recipe

When I come home from work, I want something tasty for dinner. What I don’t want is something heavy and unhealthy. I definitely don’t want to spend an hour or more in the kitchen. Thirty minutes from start to finish is my limit! If I post a recipe for you on my blog, it has to pass the test (tasty, quick and healthy). I won’t post it unless I’ve cooked it myself, loved it and plated it in under 30 minutes.

That’s why I’ve picked Jackie Damp’s yummy Shrimp dish. I’ve made this several times. Hubby and I both like this one. It’s easy because the prep is minimal. The shrimp, vegetables and spices mix together for an interesting flavor. I hope you will enjoy it as much as I do! If you are a fixer, this recipe is worth 2 reds 1 green and 1 tsp, (plus 1 yellow for the rice or quinoa) Check out Jackie’s website for other great recipes.

 

 

 
You will need:
1 1/2 cups of frozen, cooked shrimp (peeled and deveined)
2 cups fresh spinach
2 cups cherry tomatoes, halved
2 cloves garlic (you can also use tsp bottled garlic)
2 tsp olive oil
2-3 basil leaves, torn
1 cup cooked brown rice or quinoa

Cook rice or quinoa according to package directions
Heat oil in a skillet over medium heat
Add tomatoes, cover and cook over medium-low heat for a few minutes
Add garlic, simmer for 5-10 minutes
Mash tomatoes and garlic with a potato masher
Add spinach and cook until spinach wilts
Add shrimp and basil leaves cook for a few minutes and stir until all flavored are mixed
Top with shredded Parmesan cheese and put over the rice or quinoa

If you like this recipe, there are a bunch more on my Pinterest boards labeled “21 day fix” and “favorite recipes”.

Let me know how you like this recipe in the comments.

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10,000 Step Challenge

Spring is beginning to spring! I am so glad. I am not a big fan of Winter. Not sure why I continue to live in the Northeast. I know once I can live the life of a snowbird, I am sure going to try!

With the coming of Spring comes the urge stop hibernating and get outside to walk and work out. I found a great fitness challenge on myfitnesspal by Leslie Sansone  for beginners who want to walk 10,000 steps a day. It follows the principal of the Couch to 5K program to get you stepping a little more each day until you are doing 10,000 every day. There’s one for complete beginners, and one for people who have been walking, but aren’t quite up to 10,000 steps a day…yet.

Both challenges are displayed below. Grab your walking shoes and a walking partner. Hit the road or the park and get moving. Enjoy the great outdoors and the Spring weather!

Walking plan for beginners
Walking plan for beginners

Leslie_Training-Plans_intermediate

Let me know in the comments below how you like this challenge. Share this post with your friends and family if you think they would enjoy working up to 10,000 steps a day

-all infographics created by Tierra Wilson

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21 Day Fix Mandarin Chicken Stir Fry

 


This is a recipe I kind of mishmashed together from a few other recipes I have. This boasts lean chicken breast, brown rice, vitamin rich vegetables and low cal Asian dressing. If you are a “21 day fixer”, this includes 1 green, 1 red, 1 yellow 1/2 purple 1 tsp, and 1 orange per serving. Enjoy!

Ingredients
2 cups frozen stir fry vegetables
4 Tbsp Asian dressing (lite)
1 large skinless, boneless chicken breast
1 cup brown rice
1 cup water
1 15 oz can of mandarin oranges

Cook vegetables for half of package direction time
Remove vegetables from package, put in microwave safe bowl and add Asian dressing
Cook two more minutes
Cook rice according to package directions
Cut chicken breast into bite-size pieces, stir-fry in the sesame oil until chicken is no longer pink
Add cooked rice, vegetables and dressing to pan
Stir-fry until mixed together and hot throughout

Try it and let me know how you liked it!

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– Posted using BlogPress from my iPad

Flat Ab Challenge

Everyone wants flat, sexy abs right? The trick is knowing how to get them! Try this challenge put together with information and graphics from fix.com.

Ab Exercises
Source: Fix.com

  1. Pick two of the “flat ab exercises” from the graphic above (example: bicycle maneuver and dolphin plank on a ball)
  2. Do ten reps of each (moving slowly with good form)
  3. Repeat 3-5 rounds
  4. Pick two new “flat ab exercises” each day
  5. Do three times per week.  You can increase gradually to 5 times per week

Food Choices for Flat Belly
Source: Fix.com

In addition to a healthy diet. Work the foods from the “flat belly food pyramid” into your daily eating plans. These foods will help decrease bloat and decrease calories.  Stick with this challenge for 30 days and you will see your sexy abs emerging!  Grab a friend, try the challenge!  Share this post with your tribe!

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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