Top Tips for Portion Control

Yogurt - It's Not Just for Breakfast Anymore

Video courtesy of  Herbalife and Gina's Healthy Living

Healthy Recipe of the Week ~ Honey Chicken Kabobs

It's time to fire up the grill, and these tasty, colorful kabobs make a great summertime meal.  You can marinate overnight and make these kabobs for an outdoor barbecue as a tasty, healthy alternative to the usual barbecue fare! Fresh mushrooms, summer squash, and cherry tomatoes are also great choices for the veggies.

Ingredients

• 1/4 cup vegetable oil *
• 1/3 cup honey
• 1/3 cup soy sauce
• 1/4 teaspoon ground black pepper
• 8 skinless, boneless chicken breast halves - cut into 1 inch cubes
• 2 cloves garlic
• 5 small onions, cut into 2 inch pieces
• 2 red bell peppers, cut into 2 inch pieces
• skewers

Directions

1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
2. Preheat the grill for high heat.
3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

* If you want to trim some of the the fat in this recipe, substitute rice or other white cooking wine for half the oil. Chicken broth can also be used instead of the oil for an equally tasty dish.
 

Nutritional Information

The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary. 

Amount Per Serving (8) Calories: 178 | Total Fat: 6.6g | Protein: 13 g
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Monday Meditation ~ On Being Alone

I love people. I love my family, my children . . . but inside myself is a place where I live all alone and that's where you renew your springs that never dry up.

~ Pearl S. Buck

The person who tries to live alone will not succeed as a human being. His heart withers if it does not answer another heart. His mind shrinks away if he hears only the echoes of his own thoughts and finds no other inspiration.

~ Pearl S. Buck

For today's meditation, I decided to include two quotes from award-winning American writer Pearl S. Buck because they offer two very important perspectives on something many people struggle with; being alone.

Too often in trying to find peace and happiness, people will either try to isolate themselves (think of the stereotypical wise man who lives off by himself), or they try to do the opposite; fill up their lives with so many people that they are never alone.  But like many things in life, this is a time when balance is the key.  In order to find peace and happiness, one must be able to find comfort and joy both in themselves and in others. 

Live Healthy.  Live Happy.
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Shake Up Your Weekend! ~ Berry Banana Smoothie

This delicious smoothie is the perfect way to start a summer day.  It has a generous amount of protein and fiber to help you feel full longer combined with the added antioxidants and thermogenic benefits of green tea and fast-acting botanicals for energy and weight-management support.

Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder
1 cup plain soy milk or nonfat milk
1/4 cup vanilla or strawberry non-fat yogurt
1/2 cup frozen whole strawberries
1/2 very ripe banana, frozen if possible
1/2 tsp Raspberry Herbal Tea Concentrate

Directions:
Place all ingredients in the blender and blend thoroughly.  Enjoy!

Nutritional Analysis Per Serving
Calories: 292
Protein: 30 grams
Fat: 0.5 grams
Carbohydrate: 43 grams

Healthy Recipe of the Week ~ Black Bean Veggie Burgers

I have a confession. I love burgers.  Especially in the summer.  I eat them way too much, even when I'm watching my calorie intake and know I could make better choices.  Choices like having one of these burgers instead.

Huge on taste. low on fat and calories. Satisfying ~AND~ packed with fiber and plant protein.  These veggie burgers are inexpensive, easy to make and taste amazing.  If you like things really spicy, substitute a fresh poblano pepper for the bell pepper, or add mushrooms (be sure to mince them with the onions and peppers) for a more meaty taste and texture.

Serve them on hamburger rolls or stuffed in pitas or tortillas.  Some great topping choices include avacado, tomatoes, grilled veggies, salsa (corn or mango salsas are absolutely fantastic on these), low-fat cheese and turkey bacon.

Ingredients (Makes 4 Patties)

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 bell pepper (red or green), cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon chili sauce or hot sauce
• 2 tablespoons Personalized Protein Powder
• 1/2 cup whole wheat bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty. It is important that the beans be well rinsed and somewhat dry for the burgers to stay formed while cooking.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Amount Per Serving 

Calories: 198 | Total Fat: 3g | Protein: 12g

Live Healthy, Live Happy Weight Loss Challenge ~ June Update

My first Live Healthy, Live Happy Weight Loss Challenge is almost done and so far, we've seen some awesome results.  Kirby has lost 10 pounds so far and I've lost 8!  Thats a total of...

So to celebrate, I'm launching the "My Loss, Your Gain" promotion.  Since we've lost 18 pounds so far, I am offering a 18% discount on all of my Herbalife Weight Management products through the end of June.  The discount also applies to the three Core Product kits, including the Advanced program, which is the one Kirby and I are following to help achieve our weight loss goals.

To get the discount, just order any Weight Management product from my secure online store and when you are checking out, be sure to enter coupon code WLC2011.  That's it.  It's that easy! :)

All of my customers get free, anytime nutritional advice and loads of tips and tools to get you started on your weight loss program in addition to your own personal wellness coach to help ensure you're successful in achieving your weight-loss goals. 

Live Healthy.  Live Happy.

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Monday Meditation ~ Remembering the Fallen

"I have never quite been able to feel that half-masted flags were appropriate on Decoration Day. I have rather felt that the flag should be at the peak, because those whose dying we commemorate rejoiced in seeing it where their valor placed it. We honor them in a joyous, thankful, triumphant commemoration of what they did." 

~ Benjamin Harrison

Thank you to all of the beautiful souls who gave their lives in the protection of our freedom, our country, and all that we hold precious.  May we all live by their example and honor their sacrifice each day by the way we live and the way we love one another.

Shake Up Your Weekend! ~ Introducing Herbalife 24 Formula 1 Sport

Being an athlete is a lifestyle requiring nutrition 24-hours a day. Herbalife24 is the first comprehensive performance nutrition line empowering athletes all day, every day. We have redefined industry standards to help you train, recover and perform like never before – with all the nutritional support you need as an athlete.

Formula 1 Sport establishes a solid nutritional foundation that supports quality athletic performance. Taken any time during the day, this nutritious meal is specifically formulated for athlete’s daily dietary needs.

Balanced with carbohydrates, proteins, vitamins and minerals, Formula 1 Sport provides a healthy meal for athletes.  Key benefits include:

• 20 vitamins and minerals
• Milk protein supports lean muscle mass
• Moderate glycemic carbohydrate blend provides immediate and sustained energy
• L-Glutamine supports muscle growth and immune function
• Antioxidant protection

Contact me today to learn more about Herbalife24 or to schedual a free nutritional consultation.  Together, we can customize a 24-hour nutritional program based on your sport, training and performance needs.

Live Healthy.  Live Happy.

Healthy Recipe of the Week ~ Chicago Deep-Dish Pizza

Chicago Deep-Dish Pizza

A healthier version of a Chicago classic!  Feel free to use pre-made pizza dough to speed up prep-time; you can usually find it in the frozen food aisle of your favorite mega-mart.  But stay away from that popular "canned" pizza dough, as it adds a lot of extra fat and calories to the finished dish.

Ingredients

Dough/Crust: 
2 teaspoons sugar
1 package dry yeast (about 2 1/4 teaspoons)
1 cup warm water (100° to 110°)
1 tablespoon extra-virgin olive oil
12 19/50 ounces all-purpose flour (about 2 3/4 cups), divided
1/4 cup yellow cornmeal
1/2 teaspoon salt
Cooking spray

Pizza:
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
2 precooked mild Italian chicken sausages (about 6 ounces), casings removed, chopped
1 (28-ounce) can whole tomatoes, drained
1 1/2 teaspoons chopped fresh oregano
1 1/2 teaspoons chopped fresh basil
2 cups thinly sliced mushrooms (about 6 ounces)
3/4 cup chopped green bell pepper
3/4 cup chopped red bell pepper

Preparation

1. Dissolve sugar and yeast in warm water in a large bowl; let stand for 5 minutes. Stir in olive oil.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine 11.25 ounces (about 2 1/2 cups) flour, cornmeal, and salt in a bowl. Stir flour mixture into yeast mixture until dough forms a ball. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Roll dough into an 11 x 15–inch rectangle on a lightly floured surface. Place dough in a 13 x 9–inch baking dish coated with cooking spray; press dough up sides of dish. Spread 1 1/2 cups cheese evenly over dough. Arrange chopped sausage evenly over cheese.
4. Preheat oven to 400°.
5. Chop tomatoes; place in a sieve. Stir in oregano and basil; drain tomato mixture 10 minutes.
6. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add mushrooms to pan; cook 5 minutes, stirring occasionally. Stir in bell peppers; cook for 8 minutes or until tender, stirring occasionally. Arrange vegetables over sausage; spoon tomato mixture evenly over vegetables and sausage. Sprinkle evenly with remaining 1/2 cup cheese. Bake at 400° for 25 minutes or until crust browns and cheese bubbles. 
7. Cool 5 minutes before cutting into 8 pieces.

Nutritional Information: Amount Per Serving
Calories: 330 | Total Fat: 9g | Protein: 18g

Monday Meditation ~ Inner Wisdom

"Witnessing my thoughts I realize that my mind is never my authority. There is another place inside me that I can always trust where I make decisions that are correct for me."

~Elisabeth Blaikie

Some people call it intuition or listening to your "gut" instinct.  But very few people actually consult their inner wisdom when trying to make a decision or solve a problem.  Most people, including me, try to reason everything out.  Still others prefer to seek out the advice and approval of others, or look to outside influences when faced with a tough decision.  But there is also a quiet wisdom inside of each of us that can offer invaluable insight if we learn to listen to it.

Try reaching out to your own inner wisdom next time you meditate.  Ask it something small and just listen with an open heart to what it has to say.  At first, it may be a challenge, but with practice, it will become easier and easier to tap into this amazing resource all of us have within ourselves.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Strawberry Salad with Chicken

Strawberry Salad with Chicken

Looking for a delicious way to enjoy summer strawberries?  This healthy salad is full of flavor and packed with vitamins and anti-oxidants.  Cubed rotiseri chicken also works well with this salad and can be used in place of the grilled chicken to speed up an already quick-to-prepare dinner.       

Ingredients
(Serves 4)

• 2 large boneless, skinless chicken breasts; grilled and cubed
• 1 bunch fresh spinach, rinsed and dried
• 1 pint strawberries, sliced
• 4 ounces crumbled feta cheese
• 4 ounces honey roasted pecans
• 1 tablespoons olive oil
• 3 tablespoons balsamic vinegar

Directions

Place the spinach into a salad bow.  Drizzle olive oil and balsamic vinegar over the spinach and toss until well mixed.  Scatter the strawberries, feta cheese, and honey roasted pecans over the spinach, then top with grilled chicken.  Can be served slightly warm or chilled.

Nutritional Information: Amount Per Serving
Calories: 250 | Total Fat: 13g | Protein: 19g
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Monday Meditation ~ Creation and Choice

You have created your fears. And you can choose to lay them to rest. You have created your dreams. And you can choose to bring them fully to life.

~ Ralph Marston

This week's meditation will help increase your own inner awareness.  Spend a few moments in a quiet, peaceful place and ask your inner voice, "How are the choices that I make manifesting in my life?"  Listen to whatever thoughts and sensations may come with a childlike curiosity and an open heart; breathing deeply without judgement.

And remember that it is OK if you don't like the answer you might be hearing.  This exercise is meant to increase awareness and sometimes that can be an uncomfortable thing to do.  But also know that once you are aware of how your choices are impacting your life, you can always make the choice to change them.

Live Healthy. Live Happy.
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Healthy Recipe of the Week ~ Sesame Pasta Chicken Salad

Sesame Pasta Chicken Salad

A refreshing light pasta salad with a delicious Asian flair. Great for a summer cookout or picnic. Tastes great right away, and even better if you can allow it to marinate for a while.

Ingredients

1/4 cup sesame seeds
1/2 (16 ounce) package rotini or bow tie pasta
1/2 cup Kraft Light Asian Toasted Sesame Reduced Fat Dressing
1/3 cup light soy sauce
1/2 teaspoon ground ginger
1/4 teaspoon ground black pepper
3 cups shredded, cooked chicken breast meat
2 cups lightly steamed veggies (just a few possibilities are broccoli, red peper, snow peas, carrots)
1/3 cup chopped fresh cilantro
1/3 cup chopped green onion

Directions

1. Heat a skillet over medium-high heat. Add sesame seeds, and cook stirring frequently until lightly toasted. Remove from heat; set aside.
2. Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes, or until al dente. Drain pasta, and rinse under cold water until cool. Transfer to a large bowl.
3. Combine dressing, soy sauce, ginger, and pepper. Mix well.
4. Pour sesame dressing over pasta and toss to coat evenly. Gently mix in chicken, veggies, cilantro, and green onions.
5. Sprinkle with toasted sesame seeds and garnish with a sprig of fresh cilantro just before serving.  

*Makes 4 servings.  Best if chilled for 1 hour before serving.

Nutritional Information: Amount Per Serving
Calories: 350 | Total Fat: 8g | Protein: 24g
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Monday Meditation ~ Meditation

"Meditation has taught me that even when I judge my life as a mess I can accept that and take steps to do something about it."

~Elisabeth Blaikie

Meditation is a tool that enables your body and mind to release stress.  Maintaining a regular meditation routine can have many benefits, including:

• Improved patience
• Greater tranquillity
• Improved concentration
• Less prone to depression, worry and anxiety
• Resolution of addictions to drugs, caffeine and alcohol
• Increased self confidence
• Increased understanding and self insight
• Improved memory
• Better communication with others
• Emotional stability
• Support for major life changes such as divorce, menopause, loss of a loved one

When your body is relaxed and free of tension, it is able to heals itself more efficiently. Some of the physical benefits associated with regular practice of meditation include:

• Improved sleep and reduced insomnia
• Reduced high blood pressure
• Increased energy
• Better pain management
• Reduced migraines and headaches
• Enhanced libido
• Better weight management

Visit FragrentHeart.com for more resources on meditation, free guided meditations, and advice on how to get started or deepen your existing meditation practice.

Live Healthy. Live Happy.

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Healthy Recipe of the Week ~ Spicy Lime Grilled Chicken

Spicy Lime Grilled Chicken

Looking for a great way to prepare grilled chicken breasts?  Try this flavorful and versatile marinade.  These are wonderful served over a bed of fresh greens, tossed with pasta and fresh veggies, or my favorite... stuffed in a tortilla with your favorite taco toppings. 

Ingredients

• 1 lime, juiced
• 1 (12 fluid ounce) can light colored beer
• 1 teaspoon honey
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon chili powder 
• black pepper to taste
• 4 skinless, boneless chicken breast halves

Directions

1. In a Ziploc bag, mix the lime juice, beer, honey, garlic, cilantro, chili powder and pepper until the honey dissolves. Add the chicken and marinate, refrigerated, for 30 minutes to 3 hours.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Nutritional Information: Amount Per Serving
Calories: 182 | Total Fat: 2.9g | Cholesterol: 67mg
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Monday Meditation ~ Acceptance

“Acceptance allows change. Acceptance includes everything, even my judgments. It allows me to be okay now, even before I reach my goals.”

        - Mandy Evans

Self acceptance is being happy with who you are NOW.   It is an agreement with yourself to appreciate, validate, accept and support who you are at this very moment, even the parts you’d like to eventually change.

Typically, we judge ourselves unfavorably with the hope it will motivate us to change. It's as if we hope that if we feel bad enough about ourselves, we will suddenly be motivated to change. Unfortunately, this never works. All it does is sap the energy and forward momentum you might have used to make positive changes. And even worse, it can become a vicious, self-defeating cycle.

You don’t have to be unhappy with yourself to actively improve those things you’d like to change.  Instead, try accepting the parts of yourself you want to change.  Accept that they are part of who you are right now with the understanding that they do not have to be part of who you are going to be. 

 Live Healthy.  Live Happy.

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Shake up Your Weekend ~ Orange Dreamsicle Smoothie

A healthy dose of vitamin C to boost your immune system and promote healthy skin and hair.  It's the perfect breakfast if you find yourself coming down with a cold too.  Just replace the Liftoff® tablet with a Best Defense Orange Boost tablet before blending.
 
Orange Dreamsicle Smoothie
 
Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder
1 cup plain soy milk or nonfat milk
1 Liftoff® Ignite Me Orange tablet
3 Tablespoons frozen orange juice concentrate
1/4 teaspoon vanilla extract
4 ice cubes (or frozen yogurt cubes)
 
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed.

Nutritional Analysis (with nonfat milk):
Calories: 305
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 45 grams

Food Prices are Up, Package Sizes are Down

 If you grocery shop the way most people do, you probably plan a few meals in advance, make a list, and then buy – more or less – the same items week after week.  You know about what your weekly food bill should be, and so you’d likely notice any price upticks of the items you regularly buy.  But what you might not notice is that while prices might be holding steady – package sizes are shrinking.  So while you might think you’re not paying any more, you are – simply because you’re getting less.

A recent article in The New York Times noted that food companies will do this from time to time when unemployment rates are up, or when food costs are rising – they’ll downsize package contents a bit so they can avoid raising prices. It’s done in an attempt to keep peace with consumers who would certainly notice when their grocery costs start climbing – but who may not pick up on the fact that their packages are shriveling in size.

A few less chips or cookies in a bag probably wouldn’t be obvious to most people.  And you might not have noticed the big the “dimple” in the bottom of a peanut butter jar because – other than the dimple – the other dimensions of the jar have stayed the same, so it looks normal on the shelf.  Tuna cans have stayed the same size, but they hold a lot less tuna than they used to.

This downsizing is usually done pretty quietly, but some of the recent changes have been so dramatic, that they just can’t go unnoticed.  So some food companies are trying a different spin.  They’re telling us we should feel good about small packages because they contain fewer calories, and that less packaging material makes products more  environmentally friendly.  Smaller packages, they say, are more portable, and foods tend to stay fresher.

True as those statements may be, it’s also true that we’re getting hit where it hurts. Any way you look at it, we’re paying more for food.  We need to start looking at food prices like we do the price of gasoline – we might gripe about it, but at least we know how much we’re paying per gallon.  So pay more attention to those little “unit price” stickers on grocery shelves.  Because if you’re not comparing the cost per ounce of everything you buy, you’re just comparing – as they say – apples to oranges.


Excerpts reprinted with permission from:
Food Prices are Up, Package Sizes are Down 
Written by Susan Bowerman, MS, RD, CSSD 

Healthy Recipe of the Week ~ Mini Turtle Cheesecakes

All of the decadence of cheesecake with none of the guilt!  Because these yummy cheesecakes have extra protein and low sugar content, they can easily be added to many high protein weight loss programs and diabetic meal plans. 

Mini Turtle Cheesecakes

Ingredients 
Makes 12 Mini Cheesecakes

2 pkgs Fat Free Cream Cheese
1/2 cup Splenda No Calorie Sweetener - Granulated for Cooking & Baking
1/4 cup Herbalife Personalized Protein Powder
2 Eggs
1 tsp Pure Vanilla Extract
12 Reduced Fat Vanilla Wafers
1/4 cup Nuts - Pecans, chopped
4 tbsp Hershey's Sugar Free Chocolate Chips
4 tbsp Smucker's Sugar Free Caramel (Made With Splenda)

Directions

1.  Heat oven to 350 degrees F.
2.  Beat cream cheese, Splenda, and Personalized Protein Powder in large bowl with mixer until well blended. Add eggs, 1 at a time, beating on low speed after each just until blended.
3.  Place 1 cookie in bottom of each of 12 paper-lined muffin cups. Fill with batter.
4.  Bake 20 minutes or until centres are almost set. Cool. Refrigerate 3 hours.
5.  Top with pecans and chocolate chips then drizzle caramel topping over the cheesecakes.

Nutritional Information (per serving)
Calories: 115 | Total Carbs: 11g | Fat: 4g | Protein: 8g
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Avoiding the Snack Attack

One of the topics covered in this week's lesson is how to snack healthy. Very often, we can have great exercise and meal plans all set up, only to have them be sabatoged by snacking. Here are some additional resources to help fight back against the snack attack.

Video ~ Satisfy Your Sweet Tooth

Here they Come: Healthy or Not?	Eating Right at Night
Does TV Make You Fat?	Can You Eat Too Much Healthy Food?

Week 2 of the Live Healthy, Live Happy Weight Loss Challenge is underway. It's not too late to sign up!  Contact me to find out how.  :)

Live Healthy.  Live Happy.

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Monday Meditation ~ Self Talk

"My inner critic has become a lot quieter since I began to be the witness to my thoughts."

I would like to say I have gotten rid of my inner critic completely, but she's still there, heckling away like the two old men on The Muppet Show. I am my own worse critic, always have been.  Unrealistic expectations, perfectionism, self doubt.  I can be pretty brutal to myself.

But as I grow in awareness and learn to have patience and compassion for myself (and others), I am also learning that I can listen to that inner critic with an open heart without letting it break my heart... or my spirit.  Instead of letting it erode my sense of self, I can observe the criticism, learn from it, and grow as a result of it.  The trick is staying mindful.

Live Healthy.  Live Happy.

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The 7 Biggest Dieting Mistakes

• Skipping meals. Lots of people think that skipping meals is a quick and easy way to cut calories, but it’s rarely a good tactic.  It’s almost a given that if you skip a meal, you’ll get overly hungry at the next one – or tell yourself that you’ve “hardly eaten all day” – and then overeat.  The most successful dieters eat regular meals, and snack in between if the meal interval is longer than 4 hours or so.

• Not eating enough protein. Most dieters know that veggies are the lowest calorie foods out there, so they try to power through the day on little else.  But without enough protein, you’ll be hungry in no time – protein satisfies hunger more than carbohydrates or fat. Make sure you have protein at each meal and snack.

• Not eating enough carbohydrates.  I know there are still some low-carb dieters out there, but cutting back too far on carbs means you’re avoiding the ‘healthy’ carbs, too  – namely antioxidant-rich fruits and veggies.  You need the carbohydrates in fruits and vegetables to help fuel your activity, and their fiber helps to fill you up.

• Not keeping track of what you’re eating.  You may have a general eating plan and you may feel that you know pretty well how much you’re eating – so you don’t bother to write it down.  But you’re more likely to forget all the little extras – the little nibbles throughout the day, the slightly larger portions, the condiments and dressings you didn’t account for.  Write down everything you eat, every time you eat, for better accuracy.

• Thinking that  all ‘healthy-sounding’ foods are low calorie.   Don’t assume that just  because a food is labeled “low fat” or “sugar-free”, for example, that you can eat it with abandon.  Calories still count, and you need to look at your nutrition facts labels to make sure you know how many you’re taking in.

•  Tackling too much at once. If most of your foods come from the drive-through and you get winded walking up a flight of stairs, you’ve got some work to do.  Some people do successfully tackle a lot of diet and lifestyle changes at once, but the majority of people need to take things a step at a time.  If you’re planning a complete lifestyle overhaul, you may be setting yourself up to fail.  Make small changes you know you can stick with – like adding extra steps on your pedometer every day.

• Overestimating how many calories you’re burning through exercise.  Studies have shown that people overestimate the number of calories they burn by as much as 25%.  Despite what some people may think, a jog around the block won’t burn off the calories in a hot fudge sundae.  It’ll take more like two hours of singles tennis to do that.

Reprinted with permission from:
7 of the Biggest Dieting Mistakes 
Written by Susan Bowerman, MS, RD, CSSD 

Healthy Recipe of the Week ~ Zucchini Ricotta Calzone

Zucchini Ricotta Calzone

This is a healthy alternative to an Italian classic.  Packed with protein and healthy veggies, this dish will fill you up without fattening you up.  Serve with a fresh salad or homemade Gazpacho for a wonderful and easy meal.    

Ingredients:

2 cups Zucchini, cubed
2 Garlic cloves, minced
1/2 Red Onion, sliced
2 Chicken Sausage ~ Spinach & Feta, cooked and sliced
1/2 cup part-skim Ricotta cheese
1/2 cup part-skim Mozzarella cheese, shredded
1/2 cup Italian style stewed tomatoes, drained
1/4 cup fresh Italian herbs (parsley, basil, oregano), chopped
1/2 ts Salt
1/4 ts Pepper
1/4 ts Nutmeg
8 ounces of prepared pizza dough

Directions

Filling:
   1. Saute' zucchini, garlic and onion in a skillet until slightly softened. Remove from heat and add the drained stewed tomatoes and chicken sausage.
   2. In a bowl, blend together ricotta, mozzarella, Italian herbs, salt, pepper and nutmeg.

To make the calzones:
   1. Divide the dough into 4 portions and shape into balls. On lightly floured surface, roll or stretch each ball into an 8-inch circle.
   2. Divide filling among dough rounds, leaving enough dough on the bottom edge to fold over top edge.
   3. Fold dough over to make half-circles. Crimp edges to seal (it may be easier to fill and form soft calzone right on the baking sheet).

Bake on baking sheet lined with parchment paper in 425F oven for about 20 minutes or until golden brown.

Nutritional Information (per serving)
Calories: 316 | Total Carbs: 28g | Fat: 10g | Protein: 16g

Protein, Weight Loss and You!

This week's lesson is on protein, so I thought I would post some additional articles and resources on protein and it's importance in a healthy diet.

 Video ~ The Benefits of Protein

Here are some other articles on protein:

Protein 101

Protein Snacks

Not sure if you are getting enough protein?  You can use this online tool to Calculate your Daily Protein Needs.

Week 1 of the Live Healthy, Live Happy Weight Loss Challenge is underway. It's not too late to sign up!  Contact me to find out how.  :)

Live Healthy.  Live Happy.

Monday Meditation ~ Perseverance

There is no failure except in no longer trying. There is no defeat except from within, no insurmountable barrier except our own inherent weakness of purpose.

~Elbert Hubbard                 

We've all had those days... the ones where you jut want to throw your hands up in defeat.  I've had my fair share of them too.  I've even given in to them on occasion.  But ultimately I get up, brush myself off, and keep trying.  It's not always easy to do, but it is always worth it.

Of course, that makes me think of another quote...

Insanity: doing the same thing over and over again and expecting different results.

~Albert Einstein                  

Be flexible.  Remember that there are often many different paths you can travel to achieve your goals.  If something isn't working, don't ~just~ keep trying.  Try something new.  Be open to other options.  Be willing to ask for help and seek out advice from others.  And always listen to your own inner wisdom.  As long as you keep trying, you can achieve anything you can imagine.

Live Healthy.  Live Happy.

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Shake Up Your Weekend! ~ Peach Almond Shake

Peach Almond Shake
 
A golden blend of flavor and spice to brighten your day. For an extra energy boost, try adding a Liftoff® tablet to the shake before blending.

Ingredients:
2 scoops French Vanilla Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder
1 cup plain soy milk or nonfat milk
1 cup frozen peach slices
1/4 teaspoon ground ginger
1/4 teaspoon almond extract
4 ice cubes (or frozen yogurt cubes)
 
Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed.

Nutritional Analysis (with nonfat milk):
Calories: 260
Protein: 30 grams
Fat: 1 gram
Carbohydrates: 35 grams
 
Recipe courtesy of http://www.herbalife.com/

Get Over the Weight Loss Plateau

I hit one of those inevitable weight loss plateaus, so I decided it was time for some research.  In this video, Susan Bowerman, a registered dietitian and nutrition consultant for Herbalife, talks about why we experience weight loss plateaus.

When you cut your calorie intake, your body assumes that food is scarce. So it does what it’s programmed to do – conserves calories by slowing down the rate at which you burn them. As a result, your resting metabolic rate –the calories you burn every day just to keep normal body processes functioning – goes down.

Though frustrating, plateaus are a normal physical response to dieting and due to our biological differences, more common in women then men.  It all boils down to your body playing defense.  From an evolutionary standpoint, requiring less food during time of food scarcity meant survival, and our body is programmed for survival.  Even though I'm healthier right now then I've been in a while, my decreased calorie intake has triggered a natural biological response to what it sees as a "famine".  It's actually one of the reasons skipping meals usually hurts weight loss instead of helping it.  But that's a whole other blog entry. :)

Other ways to combat a sluggish metabolism?  Grazing on healthy foods throughout the day can help send your body the message that there is plenty of food available.  Grazing also helps your body maintain a normal blood sugar level, which helps your cells absorb nutrients more efficiently.

Increasing your activity level can help as well, especially adding weight training to your routine.  Weight training exercises help build muscle, and studies have shown that building muscle increases both your active and resting metabolic rate.  And while we are talking about building muscle, be sure you are eating enough protein to give your body the building blocks it needs to do so.  If you're not sure how much protein you should be getting, message me and I'll be happy to set up a free consultation. 

Natural supplements like Herbalife's Herbal Tea Concentrate and Total Control can help keep your metabolism fired up as well.  Yes, there are tons of metabolism boosters on the market, but they often contain stimulants and lots of chemical additives.  I've tried some of them, and all they did was leave me jittery; and some actually increased my appetite!  The Herbalife supplements, on the other hand, contain natural botanical ingredients and no stimulants.  So not only have they increased my energy level without the jitters, but I feel better knowing I'm not dumping potentially harmful chemicals into my body.  And they don't leave me feeling hungry.

So if your like me and find the scale has stopped moving, remember that plateaus are a normal response to a change in your dietary intake.  Be patient with yourself and your body.  Make sure you are giving your body the right amount of healthy fuel and keep your metabolic engine revved up, and you'll soon find yourself over that speed bump and back on the road to weight loss.  

Live Healthy.  Live Happy.

Healthy Recipe of the Week ~ Flat Iron Steak & Spinich Salad

Flat Iron Steak & Spinach Salad

Red meat can be a delicious part of any healthy diet.  Steak is high in protein, an important component of every cell in the body and full of amino acids, otherwise known as the building blocks of life. Studies have also shown that diets high in protein help increase feelings of satiety and raise your resting metabolism, helping you to burn calories more efficiently.  Finally, the spinich,  red peppers, and other veggies in this dish not only lend a lot of color and flavor, but contribute a ton of essential anti-oxidents! 

Ingredients

• 1 pound flat iron steak
• 1 clove garlic, crushed
• 1 tbsp dry steak rub
• 1/2 large red onion, thinly sliced
• 1 large red bell pepper, cut into 1/2 inch strips
• 12 Grape tomatoes
• 4 cups baby spinach leaves
• 1/2 cup crumbled blue cheese

Dressing

• 1 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tbsp balsamic vinegar
• 1 tsp dried oregano
• 1 tsp coarsely ground black pepper

Directions

1. Preheat an outdoor grill for medium-high heat.
2. Mix dressing ingrediants in a small, non-reactive bowl.  Set in the refrigerator to chill and let flavors blend while grilling the steak, or cover and let chill overnight.
3. Season the flat iron steak on both sides with garlic and dry steak rub. Cook to desired degree of doneness on preheated grill, about 5 minutes per side for medium-rare. Let rest while assembling the salad.
4. Divide the spinach leaves onto serving plates.  Thinly slice the flat iron steak across the grain, then divide evenly on top of the spinich.  Top steak with remaining ingrediants, drizzle with dressing and  serve. 

Monday Meditation ~ Change

They always say time changes things, but you actually have to change them yourself.

    -Andy Warhol

This morning, I was pondering what today's meditation should be when I stumbled on this quote by Andy Warhol.  I never imagined I would find what I was looking for in a quote from a pop culture icon.  You see, I was starting to get a bit complacent with my wellness routine, and though I was still doing good, I wasn't doing as good as I could.  I needed a little shot in the arm to remind me that I have to keep working at what I want to achieve. 

Getting in shape... mind, body, and spirit...  IS going to take time, but it isn't going to happen by itself.  It's going to take focus, desire and effort on my part. 

So I'll leave you with another quote worth pondering...

Inspiration can come from anywhere, even where you least expect it. 
-Gina

Where does your inspiration come from?  

Live Healthy.  Live Happy.

Live Healthy, Live Happy Weight Loss Challenge FAQ

Where does my registration fee go?

Almost all of your registration fee goes directly into the prize fund for your challenge!  That means, the more people who participate in the challenge, the more prize money is awarded.  Only a minimal amount of your fee is set aside to cover administration fees for the challenge. 

Are you even qualified to teach this class?

Yes.  I’ve received training to become a Weight Loss Challenge coach and I will be using proven materials developed by the doctors and nutritional scientists at Herbalife to teach the class each week.

Are you going to be doing the challenge with us?

I am, and so is my husband Kirby!  We have a weight loss goal just like you!  But because I am also leading the challenge, my husband and I will be "opting-out" of any prizes awarded during the challenge.

Do I have to follow a certain weight loss program?

Nope!  You can follow any weight loss program you want.  I will be providing free meal plans and making recommendations based on Herbalife’s medically approved weight loss program, but you are free to use whatever method you choose.

Do I have to attend meetings in Austin?

No.  We will be using the World Wide Web to meet each week.  Lessons will be presented on the Weight Loss Challenge class website and we will hold our discussions via web forums and phone/web conferencing.  I am also available as often as you need for 1-on-1 consultations via the phone, IM, or email.  

But I don’t want everyone to know how much I weigh!?!

Not to worry!  The only person you have to “weigh-in” with is me, and your weekly weigh-in results will be kept in confidence between you and I.  There will be a private, members-only section of the forums where participants can publicly weigh-in if they want to share their progress, but it is optional. 

Every three weeks, I will post who the three weight loss leaders are and how much they have lost, but your actual weight will be kept private unless you decide to share it!

Gratitude

This is a work in progress, but so far, these are just some of the things I am grateful for:

My amazing husband.  I have never known such a kind and loving soul.  Thank you for sharing your life with me, for loving me when I'm not very lovable, and for believing in me.


My "kids"...  Cozmo, Baby, Leah, and Willow.  They make me smile even when I'm sad, make my life richer even when I'm broke, and have taught me over and over again what unconditional love means.  

Incredible friends who have enriched my life in so many ways.  Yes you, right there reading this.  :)  You know who you are!

My careers, both past and present.  My time spent as a teacher allowed me to enrich the lives of my students in a way few people can.  Writing for the the video game industry and as a free-lance writer... one word.  Awesome.  And being self employed, though scary at first, allows me a level of personal freedom and creativity that make each "work" day one I look forward to!

Healthy Recipe of the Week ~ Gazpacho

Gazpacho is a tasty and refreshingly easy way to eat your veggies.  It is a wonderful antipasta' (appetizer), and works equally well for lunch, especially when served with some toasted Italian bread!  I've even included a tex-mex variation for you to try... it's amazing served as a side with  homade fish tacos!

Gazpacho

Ingredients

• 4 cups tomato or V8 juice
• 1 onion, minced
• 1 green bell pepper, minced
• 1 cucumber, chopped
• 2 cups chopped tomatoes
• 2 green onions, chopped
• 1 clove garlic, minced
• 3 tablespoons fresh lemon juice
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano*
• 1 teaspoon dried basil*
• 1/4 cup chopped fresh parsley
• 1 teaspoon white sugar
• salt and pepper to taste

Directions

1. In a blender or food processor, combine all ingrediants. Blend until well-combined but still slightly chunky. 
2. Chill at least 2 hours before serving. 

* If fresh herbs are in season, definately use them in place of the dried herbs. Generally, one tablespoon of fresh herbs can be substituted for one teaspoon of dried herbs (and vice-versa), but let taste be your guide.

For Gazpacho with a south of the border kick, you can substitite a chili pepper (like a fresh jalapeno) for the green pepper, swap out the lemmon juice with lime juice, and replace the oregano and basil with cilantro and cumin. 

Nutritional Information (per serving)

Calories: 45 | Total Fat: 0.2g | Cholesterol: 0mg

Monday Meditation ~ Abundance

Be content with what you have, rejoice in the way things are.When you realize there is nothing lacking, the whole world belongs to you.

                                                              -Lao-Tzu

Do you want more out of life?  Sure, everyone does!  But did you know the best way to get more out of life is to recognize all of the wonderful things you already have.  The Universe is a vast and abundant place, capable of giving us everything we need.  And the way to tap into all that abundance is to be grateful for what we have, right here, right now.

A gratitude list helps helps us stay focused on what we can be happy and thankful for in the present moment. It can change our mood from one of anxiety and scarcity to one of hopefulness, excitement, and contentment.  And it's easy to do.  Simply grab some paper, a post it note, or open your favorite word processing program and start listing all of the things you are thankful for.

But what if your life is a complete wreck?  Then start small.  Sometimes it is the smallest things that inspire us the most and give us the most hope.  Maybe it's a warm smile from a loved one.  Or a nuzzle and a purr from your kitty.  Even if you are only able to recognize one small thing to be grateful for, you will have fed your spirit and opened yourself to all of the abundance life has to offer!

Live Healthy.  Live Happy.

Shake Up Your Weekend! ~ Café Mocha Shake

Café Mocha Shake 
A caffeine and chocolate boost with the power of protein.

Ingredients:
2 scoops Dutch Chocolate Formula 1 Nutritional Shake Mix
2 tablespoons Personalized Protein Powder
1 cup plain soy milk or nonfat milk
1/2 medium banana
2 teaspoons instant-coffee crystals
1 dash cinnamon
4 ice cubes (or frozen yogurt cubes)

Directions:
Place all ingredients in the blender and mix thoroughly until the ice cubes are completely crushed.

* To make frozen yogurt cubes, scoop 1 pint of plain or vanilla nonfat yogurt into an ice cube tray.  Freeze overnight, then transfer the the cubes to a freezer bag to store.  You can keep the yogurt cubes in the freezer for up to 3 months, though you'll probably use them faster then that. :)  They're great for making smoothies!

Nutritional Analysis (with nonfat milk):
Calories: 275
Protein: 30 grams
Fat: 0.5 gram
Carbohydrates: 38 grams

Announcing the Live Healthy, Live Happy Weight Loss Challenge

Join the "Live Healthy, Live Happy" Weight Loss Challenge to help you reach your weight-loss goals!

DURING THE 12-WEEK COURSE 

YOU WILL RECEIVE:

• Group support to cheer you on 

• Your own personal coach 

• A free meal plan 

• Helpful tips on health & good nutrition

The Spring 2011 Live Healthy, Live Happy Weight Loss Challenge starts April 2011, just in time to get in shape for the summer! This is a nationally sponsored weight loss challenge open to anyone over 18.  And the best part, it WORKS!  Weekly lessons will be hosted online and we will meet via Webinar and the Live Healthy WLC Forums.

You could even win a cash prize
if you are one of the top Achievers in your Challenge!

Class size is limited, so reserve your spot now!
Join the Challenge for only $30

What do you have to lose?
To pre-register, or for more information, call:
Gina at 866-579-3552
http://livehealthy.livehappy.mywlc.com/

Dreaming

Just a few of my dreams...

Creating a "Dream Board" is a great way to inspire yourself and keep you focused and motivated.  Basically, it's a poster/collage of all the things you want most in life.. things you are willing to work for.  Things that make even the tough times worth struggling through.

My board contains just a smattering of things I'm dreaming of.  More recreational time with Kirby... fun vacations... having the money to pamper myself at a day spa once in a while. :)  Being able to spoil the "kids" with nice things while we RV around the country.  I even included smaller dreams, like finally getting that Kitchen-Aid stand mixer I've been dying to mix up a batch of homemade artisan bread in!  And of course, being the computer geek that I am, I did my dream board in Photoshop instead of on a poster-board.  At least this way, I can post it on my blog, right?

Speaking of... how did a new computer not make it onto the board?  Well, at least more free time to game did. *grin*

Never forget to dream.. And don't be afraid to help manifest your dreams by putting them out there for the Universe to see.  Remind yourself every day what your looking forward to and always remember to be grateful for the things you already have.  

Live Healthy. Live Happy.

Healthy Recipe of the Week ~ Peanut Noodles with Shredded Chicken & Vegetables

Colorful, quick and easy!  The veggies can be mixed and matched to suit your taste, or try Asian rice noodles in place of the pasta.  And you can simplify this dish even more and still keep it healthy by substituting leftover rotisserie chicken!

Peanut Noodles with Shredded Chicken & Vegetables

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1/2 cup smooth natural peanut butter
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons minced garlic
• 1 1/2 teaspoons chile-garlic sauce, or to taste (can be found in the Asian food section of your local mega-mart)
• 1 teaspoon minced fresh ginger
• 8 ounces whole-wheat spaghetti
• 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas, bell peppers

Preparation

1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

Nutrition

Per serving: 363 calories; 12 g fat ( 2 g sat , 0 g mono ); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.

Originally published in “The EatingWell Healthy in a Hurry Cookbook (2006)”