Are you skinny/fat or a strong b*tch?

I know this Kelly Clarkson song doesn't really apply to my message here, but she has been scrutinized for her weight and she has admitted that she'll never 'be skinny'.  Her body is rockin' and a waif she will never be. This strong gal gets it!  She's beautiful and she looks 'healthy'.  Excuse me, but when did this look fall from grace?  "OMG!  You look so healthy"...these are words I live to hear!

Sandra Bullock has been known to say that she will "never be one of the thin ones".  If you got a chance to check out her latest movie Gravity her thighs were as impressive as the visual effects. Zero cellulite!  She always looks amazing. 

Have you ever had a friend that eats whatever they want and their gym 'routine' consists of passing a facility on the way to work?  No matter what they do, exercise or not, they just don't gain weight.  They're not flabby, they're not struggling and they don't even think about it.  Their only concern is what to eat next!  

These people are FREAKS (of nature) plain and simple.  Many of these same people are also paid beacoup cash to be models/dancers/actors, etc.  Sometimes their only talent -- a metabolism that won't quit.  But these are the people who seriously need to watch what they're putting into their bodies.  I know I cannot eat crap because it will adversely affect my weight and health.  However, for these freaks who eat whatever, they may be doing far more damage to their systems because their outsides mask it.  Beware of bad habits!  Watch out for cholesterol levels, raised blood pressure, premature aging (courtesy of fried foods) and chronic diseases related to poor food choices.

For the rest of us mere mortals, we are cursed with a metabolism that slows to a crawl as we age.  There are basically two choices - diet (until you can't stand it) OR have a come to Jesus moment and change the way you handle your lifestyle!  

People who diet, or have done so previously, will all say the same thing....it doesn't work!  They're right.  Dieting is a joke.  But people are so desperate to lose weight they'll try anything.  Astronaut food, bars, points, juice fasting, you name and someone will have tried it and failed.  

Here's a shocking fact: food tastes good and is mandatory.  There is no getting around it.  We need the stuff or we die.  And our bodies need the REAL stuff, not the fake/chemically processed crap on the grocery store shelves.  

I'm sorry, but simply eating grass and never enjoying food is just not an option for me.  I read 'Skinny Bitch ' and for four years I gave up meat.  What ended up happening was a major carb overload!  My corner was turned when I finally realized I wanted to be stronger and if I lost the weight, it was a bonus.  Being strong and healthy are my main goals.  Getting into skinny jeans was a bonus, not a priority.  The most amazing things will happen to your body (and your aging metabolism) as you increase muscle mass.  

Quick Fixes

by J. Rentilly July 11, 2012, 09:02 pm EDT
"You can always go under the knife, hack yourself to pieces, or take a bunch of pills. Plenty of Americans do that, but I think it’s a losing bet. Most of us know the best ways to take care of ourselves, but we just lack the discipline, focus, and tenacity to live that way. At this age, you can still turn it all around. You can drop the 20 pounds if you want to. Basically, the choice is this: Do I want an easy exit or a crash landing? At 50, those are your options."

It's not sexy, it's not rocket-science and it's free for all!  This is easy to do at home and you don't even need equipment.  Check out these additional articles from Women's and Men's Health!

http://www.womenshealthmag.com/fitness/anywhere-workout

http://www.womenshealthmag.com/fitness/gym-exercise-machines?page=0

http://www.menshealth.com/fitness/no-gym-no-excuses-workout

It's totally fine if you're starting a new routine from square one.  Some of these examples are a bit advanced, no problem.  Start out by going for a walk!  Each time you walk, extend your time by 5 minutes.  Maybe pick up the pace a bit.  Getting your cardio going will help start to strengthen you and then you can flirt with some of the exercises or even free weights.

I'd much rather be a strong bi*tch then a skinny one.  I'm much more confidant, I get a major rush of endorphins and it's empowering...plain and simple.

Quit dieting and join the legion of strong peeps who'd rather charge for tickets to the gun show!

How do you get strong?

Fallin' off that horse...

Hi my savvy readers!  How's everyone doing on their resolutions for health and exercise?  Are you still on it?  Have you lost?  Maybe gained?  Have there been blood, sweat, and tears?  My gym was packed until just recently.  It's hard work!!!  This winter has been especially brutal in terms of cold and snow (here in the MidWest) and finding the will to get out to the gym has gotten harder and harder.

Dear Hubby and I are trying to get our exercise on in the basement.  What I have found to help me get out and shake my booty...boutique studios.  No, not the ones that sell Gucci or Prada.  A fitness studio!  Here you have to sign up for classes in advance and if you don't cancel 24 hours in advance you get charged...OH SNAP!  I'm not a fan of spending cash and not getting anything for it.

I have fallen off my horse in more ways than one.  Don't tell anyone but guess what...I'm human.  But the thing I tell friends and family - it's all about getting back on it.  Life happens.  Just like taxes and death...it is inevitable.  But how you handle your struggles is what separates the strong from the weak.

My life is sometimes out of control, but prioritizing my health is at least one thing I do have control over.  So get back out there!  Don't fall into the predictable resolution crowd -- the go hard gym goers, fall off and wait until the next year to do somethin'.

Be like Britney and WORK, bitch :)

How do you stay motivated?

Hurts so good

What is your favorite way to exercise?  Is it running because you can feel the wind in your hair?  Is it pumping iron because you can see yourself as Arnold Schwarzenegger?  Maybe you love yoga because you can bend into a pretzel?  Whatever it is that gets you up and at 'em is the key to maintenance.  By this I mean, maintaining a routine of physical activity.  But here's the thing...what don't you like? What we don't like is usually a good indicator of what is weak in our bodies that need a little extra attention.  Here's one that will initially hurt like the dickens but it's one WE all need. Sit with your feet flexed on your heels. 

Or grab a foam roller and roll out on your IT band.  When you find your sore spot, hang out for 30 seconds to let the tightness release.  Most people are rather tight, whether they work out or not.  Dancers are typically more flexible and bending down to touch their toes takes little to no effort.  If you lift weights, you're the type that usually skips the stretching portion of the routine.  STOP AND STRETCH, YOU FOOL!  You'll be glad you did.  Whatever muscle is the tightest and therefore hurts the most when stretched, that's the muscle you should pay attention to.  

I've rambled onto the importance of stretching.  The point of this post is to work (i.e. strengthen or stretch) what hurts or is weak.  For me it's my hip flexors.  I am very open in my hips and as a result they are very weak.  Trying to extend my legs forward for any amount of time KILLS!  I immediately want to bend my legs to take the strain off my psoas (fancy for hip flexors).  I know I need to strengthen them.  I regularly incorporate stretching into my workouts, so for me adding hip flexor strengthening exercises is a MUST, especially because I don't like the way it feels.

Now there is a very important distinction between strengthening weak muscles and hurting yourself. Say for example you have a bad back.  PLEASE DO NOT GO OUT AND EXERCISE YOUR BACK THINKING YOU WILL HELP IT!  Think about the opposite muscle.  If you have a bad back, your CORE needs strengthening.  Adding some Pilates core work into your routine will help strengthen what is weak and therefore you will rely LESS on your back doing most of the work.  Try it! 

Just tell yourself it will hurt sooooo....good :)  And then play John Cougar Mellencamp's song on your ipod.

New Year, new you?

Have you been naughty or nice this season?  I'm going to bet you've probably meant to be nice, but have fallen victim to the naughty Holiday temptations.

Take yourself off the merry-go-round of guilt and hop on the treadmill!  If only it were so simple, right?  You see those skinny bitches complaining about the SINGLE carb they ate and as you literally LOL you shove another gooey treat down your pie hole.

Do you equate diets with deprivation?  Are you giving yourself a free pass because it's the "Holiday season" and you don't want to be the only person denying your taste buds at that Holiday gathering? Guess what...deprivation gets you no where, fast.  Actually, it gets you into your fat pants.  That's a destination no one wants to visit.

The savvy secret is to have what you really want, satisfy that craving and move on.  But save your splurges for what really grabs you.

Isn't it hilarious you'll see gym memberships soar at the beginning of EVERY year, without fail.  Most of those same resolution makers (I omit keepers for a good reason) go to the gym for two weeks and then it's business as usual.  Sitting on the couch simply wishing your waistline would shrink without having to sweat it out.

Here's the sad reality - those same resolution makers are the people who fail because they just don't know what they're doing.  Who wants to exercise improperly?  It's totally pointless and results will never be gained.

I used to despise running the dreaded mile in school, every year for 12 years, because when I would run I would get cramps in my tummy and my body would hurt.  Why, for the love of God, does the country make children do such exercises without giving them proper instruction?  No wonder I always 'failed'.

I have been going to a few running seminars (free) and now I actually enjoy running.  I highly doubt I'll ever be a marathon enthusiast, but at least if George Clooney were 3 miles from me I could run to him in a decent time.  What I learned at these seminars was proper form.  What to do with my arms, what my stride should be in order to feel less fatigued and proper alignment.  It has made a big difference.  It only took me 32 years.

When I'm at the gym, I know what I'm doing now because I have educated myself.  I have worked in small group personal training (small price compared to 1:1) sessions.  I am now certified by the National Academy of Sport's Medicine to be my own personal trainer.  I hope to train others, soon.  Just need to gain more experience.  I'm also a certified Pilates instructor.  These certifications would not have been achievable if I didn't figure out how to work with my body.

Pilates, yoga, short distance running, weight training and swimming appeal to me.  My body feels so much better after an hour or so of each.  But the real secret is to combine what feels good.  I would not be this strong just doing yoga.  The other modalities have greatly improved my arm balances in yoga, for example.

So when the year passes and you commit to finding the 'new you' thirty plus pounds lighter...get some education.  Don't think by just suiting up and gutting it out for an hour will change you.  Enjoy what you're doing and do it right.  Be wary of over indulging your sweet tooth simply because you 'worked out' that day.  If you work out for 1 hour, that's 4% of your day.  The real trick is controlling the other 96% of it.

You are amazingly gifted and can achieve whatever you put your mind to with the right attitude and resources.  GO YOU!

If you can't do the time, don't do the crime

If this Holiday season is proving too tempting for you, just ask yourself "Can I put in some time?".  If you answer, "no" (or any variation of HELL NO) then you should not be indulging yourself.  If you answer "yes" (per chance HELL YES) then you need not feel as shameful as a Kardashian at the altar.  Just get a movin'.  Start out simple, if you're new at this.  

Survey says - working out at least 3 days a week for a minimum of thirty minutes is the way to get your engine revvin'.  EVERY single BODY needs at least this.  What you choose to do on top of this is completely your call and will benefit you even more! 

Don't misunderstand, simply because you walked a leisurely pace for thirty minutes Monday, Tuesday and Wednesday will NOT give you a green light to eat like you've lost your damn mind Thursday, Friday, Saturday and Sunday.  This is a common trap foodies fall into.  

What I'm suggesting, is to give yourself a (mental) break if you just cannot resist some extra Holiday trimmings.  Just make sure you are getting your behind up off that couch and fighting the urge to take just one more little cat nap in front of the tele.  

Some benefits of being physically active:

• Helps you sleep better
• Releases endorphins in the brain (the hormone that makes us feel good)
• Alleviates stress and anxiety
• More muscles, better metabolism
• Keeps 'ya away from the garbage some people consider sustenance

If you cannot keep your paws off the pecan pie with a whopping dose of ice cream, or the turkey with the loaded potatoes, or the hot totties...it's ok.  It's all good.  Just tell yourself, "If I can't do the time, I won't do the crime."  Gobble Gobble

Holiday Bites

Alright guys and gals...it's that time of the year, yet again.  Time to bust out 'Joey's Thanksgiving Day pants' and step up to the trough of gluttony.  You may be one of the people who often claims, "I'll resolve to do better next year, but for now give me that pie/cake/donut/cocktail/extra gravy/mile high mashed potatoes!!!!"  Any of this sound familiar?

Honey, I'm not judging.  I'm exposing the mentality that we all have, or had.  It's the Holiday Season, so whoop dee do and pack on the pounds!

What this leads to is some serious regret.  If you limit your Holiday 'sins' to two days (Thanksgiving and Christmas days) you'll probaby be ok.  But for most of us, this is our 'get out of jail free' card and we like to play it for two solid months.

Peppermint mocha?  Don't mind if I do!!!  Holiday themed hostess cupcakes?  I mean, HELLO they only come around ONCE a year.  Cocktail parties every weekend?  CHEERS!!!  And can we get a great big HIP HIP HOORAY for fudge covered double stuffed oreos?  We're a Hershey's kiss away from fat pants.

You're not alone!  In fact, you're in a crowded sea of foodies.  Everybody wants to sell you some type of pill, weight loss secret or miracle cure for over indulgence.  ESPECIALLY this time of the year.  It's crazy...CRAZY!!!

Follow these savvy foodie principles now and throughout the new year...trust me they'll save you ;)

• Pack your breakfast with a healthy dose of protein - This helps to keep us feeling fuller longer.  Less temptation for a "brunchy" (the time between breakfast and lunch) snack.  It also helps to stabilize blood sugar levels and we won't feel 'starving' afterwards.
• The first bite is the sweetest - We all love a tempting sweet something.  Have a bite or two and then be done with it.  Seriously, the rest of it is just fat and calories decorated in Holiday tinsel.  
• Rev up your metabolism - Sorry to any gym phobics, but you've gotta get to a gym and pump some iron, do some push-ups and make your fat cry (i.e., SWEAT).  By getting a circuit program together and minimizing rest periods to no more than 30 seconds...you'll spike your metabolism and not your punch! But don't think once is enough, you've got to be committed to feeling the burn at least 3 times a week in order to let your metabolism do some butt kicking while you're at rest.
• Close your kitchen early - Eat your calories EARLY and don't open the fridge again after 5 or 6pm.  I know, you may feel like a blue hair at Denny's, but they've got it right.  Our metabolism slows to a crawl at night so it's super important to splurge early and stop late.
• Question your hunger - Before indulging simply ask yourself, "Do I really want this?"  Stop the mindless eating dead in its' tracks!!
• Don't leave the table until your veggies are gone - Start with your veggies first! Give yourself a generous helping.  Watch for one's covered in butter.  Stray away from anything with a cheesy topping, too.  No silly, green bean casseroles don't cover it.  If you know your host/ess won't have organic veggies at the party, bring your own!  You might be THAT savvy foodie, but you'll fill up on yummy nutrion instead of fat laden dead veggies.  
• GoodWill your fat pants - This will keep you honest.  If you usually reach for your sized up, elastic waist band pants during the Holiday season...get rid of them.  Let your skinny jeans be the ONLY pants you'll wear this season.
• Be cool with hunger - I'm not suggesting you starve yourself...quite the opposite.  But trust that during this revolution, you may find yourself less stuffed.  It's all good.  
• Grab a glass of water - When you feel hungry.  9 times out of 10 we're just dehydrated and not  hungry.
• Save yourself - Set up a cheat meal!  Reward yourself and prioritize your calories.  If french fries are your weakness, indulge once.  Get your fix and then move on.  
• Be nutty - Grab unsalted almonds, walnuts or pistachio's to get a serious fix.  Break up with peanuts...not a healthy nut.
• Education is power - Read your labels and ask yourself if you're even eating real food!
• Pump up the playlist - Christmas music may not be your thing, so make a gym playlist.  Pepper it with energy boosting jams so you can get your sweat on.

And finally...stay away from ANYTHING with the words 'Limited Edition Holiday' to help you gain perspective.  Just dressed up processed CRAP!


Put your armor on and don't be one of the mindless Holiday foodies, it'll be the best present you give to yourself...HEALTH!

Awesome info!!

Keep this handy when your at the store and then post it on your fridge when you're at home!

Not so 'super' market

We all need to eat.  We all need to get food in order to do so.  We pop in our car (or on a bike) and head off to the grocery store to get some good eats.

What awaits us is beautifully lined shelves stocked full of our favorite treats.  Bright colors, cool temps, wide aisles and more selections than there are women for Tom Cruise to choose from.  It's all designed to be appealing and trigger impulse purchases.

Do you know there are research and design teams whose sole purpose is to get us to buy their product, regardless of its' potential toxicity?  Companies who make their bread and butter from the average shopper don't give a rat's ass about what they are peddling.  They just want us to BUY, BUY, BUY, so they keep their job.

If you're a savvy shopper, you'll pick up on their ploys and put their product back where it belongs.  Well, ok...so it probably belongs in the trash, but seeing as how most grocery stores aren't keen on  shoppers throwing their goods in the trash...just refrain from buying their trash and put the item back where you found it.

As a savvy foodie (and savvy shopper) I have started looking at most grocery store food as nothing more than child's play.  Would I eat the play-doh french fries...um no, well why should I eat the real french fries?  They are equally nutritional.  Ever think of it like that?

The next time the donut box gets passed around at the office, try seeing the contents for what they are...fake food.  Feel like splurging on a sweet roll with your coffee?  Think again!  It's nothing more than disease, fat, high blood sugar, artery clogging causing crap.  It ain't food!  Most 'super'markets peddle fake food!  What's so super about that?

And don't think by shopping at Whole Foods you'll be as safe as a little kitten.  You still have to put your thinking cap on and discern the crap from the food.  My cap comes in the shape of education.  There are certain guidelines I follow when I'm shopping.   I always flip the item over and read the label.

LOOK FOR - 

• ORGANIC
• GMO - free (Genetically Modified Organism)
• 'Meat that is organic and no antibiotics and/or raised without antibiotics' (Prevention Magazine, November 2012, pg. 16)
• Very short ingredient list
• Coconut oil is a safe oil
• Short shelf life

AVOID - 

• Put item back on shelf if the ingredients read like a novel
• If I see the words 'soy' ANYTHING listed it automatically goes back on the shelf
• Avoid pretty much ALL oils (Safflower, Sunflower, Vegetable, Canola, even Olive)
• Drop item immediately if you see the word 'corn' in any form - usually it'll read 'corn syrup'
• Shop the outside aisles - produce is safe, meat and some dairy
• If something says it's 'low-fat/no-fat' this is an automatic NO-NO.  This will alter your metabolism and the sugar is most likely amped up to make up for the lack of taste.
• Watch out for trick words like "low fat", "no fat", "all natural", "healthy" - 'this will only tell you that no artificial colors or flavors have been added.  
• Don't trust 'anti-biotic free' or 'anti-biotic residues' - these are not USDA-approved terms for meat and should raise a red flag' (Prevention Magazine, November 2012, pg. 16)

Any questions, additions or comments....please share!

What's your type?

I just came across this website 'Bodybuilding.com' and they have a great quiz to help you figure out your body type.

Knowing if you're an endomorph, mesomorph or ectomorph will help guide you.  We cannot help the way we are built, but we can know how we are built.

Take the quiz to help you find out what you are!!

http://www.bodybuilding.com/fun/know-your-body-type.htm

Eatin' trash

I attended a nutrion workshop the other night.  I'm not being endorsed or anything, but the name of the program is Genesis Transformation.  The main idea is simple...eat real food.  The program also suggests drinking a gallon of water each and every day.  Skip alcohol (if weight loss is your aim) and try to quit your addiction to sugar.  They also touted the old belief of 'eat less, move more' is indeed passe.  We need to eat more REAL FOOD and always be sure to make exercise a part of our norm.  The instructor provided an hour and half pitch basically telling the group to enjoy NON-PROCESSED food.  To me, this is a no brainer.  I was happy to realize this program was not gimmicky, there was no 'buy this and you'll lose weight' sell and their bottom line "healthy eating will naturally lead to weight loss".  WOO-FRIGGIN-HOO!  And NO DUH!

I was held up on the dropping of the vino part.  I love my wine and dark chocolate and I'm not sure I will be able to part with these loves of my life.  Just as I desperately held on to the belief these two things are vital to my happiness, there was a woman in the group who was very resistant to the idea of foregoing her beloved sandwich. She asked the instructor if she actually meant that with this program bread was a giant 'no-no'.  The instructor reassured her it was difficult for her to give it up as well, but once she was able to drop the bread her weight dropped, too.  This woman dragged on the bread debate, for what seemed to be awkwardly too long, and even said, "I don't eat any other processed food but I need my sandwich for lunch at work."  I wanted to take this woman aside and ask her what she was actually putting on her sacred bread.  Last time I checked, bread was nothing more than a vehicle used to transport cured (code for sugar) processed meat into the body.

Check out the label of any bread found in your typical grocery store...fresh from the bakery or taking up an extended stay on the shelf.  PROCESSED TRASH!  That's all it is.  And don't even get me started on deli meat.  I made it a rule to fore go my former lover, turkey breast sandwich.  I know, it's super hard.  I wish I didn't know what I knew because then I might be able to eat like a foodie.  But folks, I'm a savvy foodie and it's impossible for me to stick my head in the sand and pretend that all food is good for us.  I used to believe, hand to God, if the grocery store sold it then it was ok.  I also sincerely thought that if it was super bad, the kind clerk would tell me I was purchasing poison.

Yeah...not so much.  Even the FDA doesn't have our best interest.  Food, for the most part, is manufactured.  The goal of the grocer and food producers is to keep their pockets lined with cold hard cash.  Our country is among the fattest in the world and there's a good reason for it.  We tend to believe there's a quick and easy method for everything.  When we hit our bumps, we take another route.  For me, it took over 365 days to start seeing a change in my body composition.  But with a beautiful blend of being a savvy foodie and a personal trainer in the making...I am seeing the results I craved.

You cannot stick your head in the sand and shove the sandwich in your mouth and expect things to change.  Life is hard.  Working out can suck.  There is information overload when it comes to diets.  Throw it all in the trash and EAT REAL FOOD.  That's the key.  Low fat, no fat, low calorie, no calorie, all natural, healthy...just words.  Words the greedy food manufactures use to get us to buy their crap and think we're 'eating well'.  Spin it 'round and READ LABELS!  Find out what exactly you're putting into your magnificent body.  Judge for yourself and trust no one.  Most of the stuff out there, ready for 'consumption' should be labeled....TRASH.  Why put trash into your body?

Don't worry my little savvy readers.  There is hope.  Just think outside the box and say it with me...EAT REAL FOOD.  The diet industry is a billion dollar one and you want to know why, because we hide from the truth.  There's no easy way out.  There's no pill.  There's no diet.  It's just eating natural food the good Lord provided.  Fruits and veggies.  Make those your main courses and you'll start seeing a difference.  It's all good.

How do you workout?

I've been (mentally) beating myself up thinking I NEED TO DO MORE WEIGHTS.  I do my circuit training program once a week.  Before and after that day you can find me in yoga, Pilates and XTend Ballet Barre classes.  Why?  Because my mind and body are in their happy places!

Truth be told...I really don't enjoy weight lifting.  It's not something that makes me happy.  I do love the feeling after completing my circuit training day, but I immediately feel ashamed because it only makes up ONE day in my week.

So then I started to think...hmmmmm...my newly defined biceps and deltoids (which I'm super proud of) still get attacked when I'm at the Barre or gettin' my yoga on. My inner thighs and unsightly 'saddle bags' are rapidly thinning out and disappearing.  While I know that incorporating weights is mandatory at this stage in the game, there may be a method to my madness after all.

Maybe you can identify with me.  Does it intimidate you to walk into a gym filled with people who look like they really know what they're doing?  Do you not really know what to do when standing in front of a complicated looking machine?  Where do you go from there?

If intimidation is keeping you from exercising, let this be a motivating post for 'ya.  Get a plan of attack together and figure out what makes your body feel good.  My best savvy friend is more into stair climbers and weights.  I run from stair climbers and well, you already know how I feel about weights. My savvy husband is ALL about lifting weights and cardio is a pain in his butt.  Not all exercises are created equally and people will respond differently to them.

I recently purchased 'Lean and Chiseled' via amazon for a whopping $8.99.  Click the pic for the link.  This is where it all begins.  Get this DVD and try it in the privacy of your own home.  If you're not feeling the burn within the first 10 minutes, then you're not doing it right.  This is a ridiculous workout!!  Here's a link to their website http://xtendbarreworkout.com/new/

I have tried to get both my friend and hubby into yoga and now I'm on a mission to bring the Barre into their workouts.  My husband will not join me at the Barre because he would be the only guy in the room.  Ok - I can respect.  Here is a sampling of the exercises you'll find at the Barre.

Disclaimer: Please use caution when attempting these exercises.  Be mindful if your knees, hips or back cause you any pain then you need to modify.

        

                 Balancing on the ball of your standing foot, you lift and lower your extended leg ever so slightly.

XTend borrows many of the exercises from Pilates.  Here your core is in total control - as you lift and lower your torso you alternate your arm positions.  It's a fancy sit up

More Pilates.  While engaging your core, you move your legs in and out. 

This one makes me cry and shake.  While in a squat, you are to lift and lower your body down and inch and up and inch. This is not for the faint of quad.

Super easy move that challenges your balance (which is code for core) and works your inner thighs. Simply hold in second position, or for a more intese exercise lift and lower your body.

If you don't have the barre, grab a chair and lift and lower yourself.

Easy Tamale Pie

YUM!

Serves 4

2.5 cups low sodium veggie broth
1 tsp chopped garlic
1 chopped onion
8 oz lean ground chicken breast or seitan
1 15-oz can cooked black beans, no salt added, rinsed and drained
1 4-oz can mild green chilies, diced
1 cup crushed tomatoes
1.5 cups fresh baby spinach, thinly shredded
1 tsp chili powder
.5 tsp cumin
PINCH cayenne pepper
1 TB lime juice
.5 cup of instant polenta
.25 tsp salt
.5 cup chopped cilantro
.5 cup mild salsa

Instructions
Heat 1/2 cup of the vegetable broth in a nonstick saute pan over medium high heat, add the onion and garlic and steam saute for 3-4 minutes until onions are translucent.

Add the ground chicken and cook for 6-8 minutes until cooked through (if using seitan, cook just 4-6 minutes).

Add the crushed tomates, spinach, cumin, cayenne, chili powder, diced green chilies, beans, spinach and lime juice.  Lower heat to medium-low and simmer for 10 minutes.

In the meantime, bring the remaining 2 cups of vegetable brother with the salt to a boil, sitr in polenta and cook 3 minutes, stirring constantly.  Remove from heat and stir in the cilantro.

Spray an 8 x 8 baking pan with nonstick spray (coconut oil, preferably); place the bean mixture in the pan.  Spread the polenta evenly over the bean mixture, then top with the salsa and spread evenly  Bake in a 350 degree oven for 18-20 minutes.

Sweater Weather!

That's right guys and gals...go ahead and break 'em out.  Temperatures are dropping as spirits lift.  I, for one, think we ALL look marvelous in more clothing.  Now is the time when peeps are needing a little something extra to warm their bods.  Guess what this can lead to?  You guessed it, CREEPIN'.  I don't mean peeping tom action, I mean getting more relaxed and finding larger pants and XL sweaters to cover some questionable foodie decisions.

We all know, for warmer temps we need to shed the layers otherwise we'll pass out in the heat.  But as the temps fall and the frost appears, we get to hide...er wrap ourselves in yummy warmness.  I'm not suggesting you freeze your savvy booties in midriffs in November.

I will, however, insist you stay fit and savvy through the next few months.  Otherwise, you'll likely regain control of your senses and find yourself hoofin' it with the others on Jan. 2, 2013...at the gym.  There is NO need to beat yourself up (and down) at the beginning of the new year.

Start your resolutions NOW and stay strong.  There is no reason to let yourself go simply because you're celebrating.  Ask any fit and savvy person what the secret to their success is and I'll bet you'll hear "90/10" as the answer.  90% of the time they are eating sensibly and 10% they eat what they want.  This is the key to long term weight management.  Let yourself off the hook some of the time, but not all the time.

I have found it INCREDIBLY beneficial to follow these rules:

1- If you don't have the time, don't do the crime.  If I know I can't make it to the gym for a few days, I will make sure I watch it.
2- Fail to plan, plan to fail.  I know I'm going to the fam's for dinner and they usually don't have savvy options.  I make sure to eat before I arrive. I can achieve this by means of a protein packed green smoothie.  This can help me avoid making unsavvy decisions.
3- Give up the processed non-food, food.  Eat 'treats' I have personally made and KNOW what they contain.
4- Enjoy your "90/10".  I like what I eat.  The '90' is creative and tasty.  The '10' is savored.  Savvy eating is not depriving at all.  One has to get used to the way certain foods taste that contain less fat, salt, sugar, etc.  But it's all good.

This Fall leading into the Holiday season will not change my eating patterns.  I just have to stay savvy and eat in keeping with my goals.  I have worked so hard to get back into my skinny jeans and I'm not going back.  I love my sweaters and I can't wait to stay strong this season.

C'mon get happy :-)

Did you know that by just smiling you relax the 40+ muscles in your face?  Yup...it's true!  I double dog dare you not to smile while watching this YouTube clip for the documentary 'HAPPY'.  You can watch the entire movie on Netflix, for free, if you have a subscription.  

I became inspired to write this blog after watching the movie.  They talked about the release of dopamine in the brain after an aerobic workout.  It's completely true.  When you're good to your body, you feel better.  I think when you do something that makes you happy, you can alleviate stress, anxiety and depression.

Here are a few of my favorite things!

Standing on the head really helps spark creativity. If you have hit a writer's block, get on your head and get the creative juices flowing.

Right on!

Dancing always makes me happy.

'Funny Face' is one of my favorite movies.  Audrey in ANY movie always makes me smile!

Puppies having fun always gets me!

Kittens....'nuff said.

Honest to God...nothing cuter than little ones in their leotards! Look at those tummies!!!!

If you couldn't tell, I'm a total girlie girl.  These are things that make me smile and thus make me happy!  Release some dopamine today, tomorrow and the next day.  You can thank me later!!

We're having fish tonight!

In honor of my favorite animated movie being re-released, I grabbed some fish and thought of the shark saying "We're having fish tonight!!!".  Yes, much like the ocean's top predator...I, too, will be dining on fish.

Here's how I cook it up.

Heat a pan with just enough butter to coat the bottom.

Take a fillet of Salmon or Tilapia (if you're not wild about salmon, tilapia is a GREAT non-fishy, fish).  

Generously sprinkle lemon all over both sides.

Pour a few splashes of Martini and Rossi dry vermouth.

Season with Herbs de Provence, salt and pepper.

Cook until fish is flaky and hard to pick up on one chunk.

This is a great meal and goes well with beans, broccoli, brown rice or some quinoa and hummus.