Loaded Potatoes

I saw an add for loaded potatoes and my mouth started drooling!
There has got to be a healither way to makes these guys right?

I went to the kitchen to find out.  Succeed I did.  The whole family gave it 5 stars.   Here is my recipe for a better loaded potato:

5 potatos washed
1/2 c. plain non-fat Greek yogurt
1/4 c. Habinaro cheese
4 TB reduced sodium real bacon bits
seasoning of choice to taste (I used Ranch flavored popcorn seasoning, or use Mrs Dash no salt seasonings)

Cut potatoes in half and cook in microwave for 6 minutes.  Let cool enough to scoop out most of the potato from the skin and place in a mixing bowl.  Combine all ingredients and mix well.   Fill potato skins with mixture.  *optional- lightly sprinkle more cheese on top.
Place on lined cookie sheet and put in the oven on Broil untill the tops of the potato goldens.
Cool slightly and enjoy!

By substituting the sour cream for Greek yogurt we've reduced fat, calories and added a complete source of protein.  We've keep our cheese in proportion but still enough to taste.  Which is why I used Habinaro cheese, it gives more flavor so you can get away with using less.  And the reduced sodium bacon bits helps keep our salt in check.  So you can enjoy a little better some comfort food.

p.s. We're still heading to www.efficientbody.com just having some glitches thanks for your patience.

Healthy in Heels?

I love heels.

They are so fun, and feminine!  I like to be ruff and tough but I like to be a lady too.

High Heels can be damaging.  We've all heard it.  When we feel pain good is usually not being done.  But damage is.  Will that stop you from wearing heels even if a Dr says so?

I like to say yes but really, no.  I'm still gonna wear heels.

So When I was sent a pair of Dr. Scholl’s^® For Her High Heels Insoles I was excited.  Will they help keep the pain away and thus possibly reduce damage?

I wanted to wear them for awhile before I gave you my diagnosis.  But I do love them.  I will admit they took a couple of trial and error to get them in the right spot-very important.  But then the magic began, I had less pain in my feet.
So If you want to keep your cute heels on a little longer before you get sore feet.  Give these High Heel Insoles a try.  Also see if there are any coupons on-line for your purchase too.

Also as a money saver If you load a special coupon on your Kroger card you can get double fuel points on  Friday, Saturday and Sunday. Simply download the fuel savings digital coupon to your Plus Card, then shop at your neighborhood Kroger store to start earning.   This is a summer only promotion through July 31.  So do your grocery shopping on the weekend and get more bang for your buck.  I've made this picture a link to your coupon for your ease.
Have a healthy and happy week.

I did receive a $5 dollar coupon as incentive to sign up for 2x fuel points.  I received this campaign for being a Bzzagent through BzzAgent.com

How to keep the weight at bay when you're...

Pregnant!

What's a girl to do then when she's

• sick
• vomiting
• nauseated
• temperamental in all things?

It can be really ruff I know.
Really, I know because I'm there.  I'm 11 weeks along and feel worse by the day.
I thought I'd share with you what does help to make me feel better and some tips for keeping your weight in check.

First is to exercise! So many people have asked me if I still do with being pregnant and all.  The answer is a big Yes.  You have to keep your health up, and it's not just your health is your baby's too.  Plus, while exercising I always feel great.  After and before are a different story.  But during-great.  I feel bad before and sometimes during my warm up and I just have to push through and I never regret it.

The only thing to be mindful of is your internal body temperature you don't want your body to overheat that can be dangerous for the baby so if exercising outside wear the right clothes too keep you cool.  Also hydrate extra when you're done.

If your not up for exercising or you've already done it for the day just get your body moving.  Take a walk, weed the garden etc.  If I'm really bad I'll lay down for 15minutes and then I make myself get up and move.  It works, or at least until I stop moving again.

Next is Food!  My normal foods and snack make me vomit.  I don't like things that are potent.  I like plain and mild foods.    Also an empty stomach can make you sick so eat half the portions you normally would, and save the rest for two hours later.
Protein, protein, protein-these are the building blocks of life.  You need a complete protein and quality carb at every meal.  This will keep you and baby healthy and lessen your nausea.   Every time I skip my protein I regret it.  I get really sick

My friend is pregnant too, she is about a month ahead of me.  She was extremely sick.  After making a change to her diet by eating protein and some small carbs at night she started having better mornings.

Yikes, that's a lot of info.  I hope not too much,  I'll share more with you at another time.  Keep up with your health journey no matter where you are.

"Image courtesy of sattva and adamr/ FreeDigitalPhotos.net

Conveniently Healthy

I received a Kroger challenge to test out the taste and convince of Kroger brand products specifically their summer goods like chips and soda.

Everyone knows that convenience foods are not health foods so I took the challenge but wanted to see how well I could do this being health conscious.

I received vouchers for hamburgers, buns, chips, and soda, and off I went.

We started out with slider burgers on 100% whole wheat buns.  What is a slider you ask?  Its a mini hamburger.  Which is perfect, perfect I tell you.  For two reasons, one is keeps our portions in control.  It allows us to enjoy it with out overkill.  Two, it's also a convenient size for kids.  You don't have to give them a half a burger that will fall apart, or a hot dog full of composite pieces.
I topped it with fresh cilantro and lettuce from my garden and had a deliciously portioned burger.

Next we found whole grain chips, which are nothing special as to health but if my kids are going to eat chips I'd rather they be whole grain. (or those Green Giant chips still take all!)

For the soda, well I was not going to let me or my kids have that, so we bought Kroger Fruit Punch instead.  Wow was that a mistake.  I did a major no, no and didn't read the label.  It had a whopping 47 grams of sugar.  Lemonade didn't seem much better either.  Next time we do a picnic or have a special occasion drink I'll just get them juice in a can or something.

I also added watermelon and grapes to our meal.

Everything was well priced and tasted very good. My family all left the table happy and satisfied.
 I was surprised to find out that they had Turkey burgers too, for a low fat option. So I hope this helps you find quick yet more healthier options for your picnic and outing this summer. 

From the Trenches

I write about what is healthy and what is not, what is good for you and what will bring you down.  I've been educated and I write about health because I know how it feels to have health problems.

So the last couple months have been really ruff on me, and even more so lately.  I have hypothyroidism.  Which in short means that my metabolism does not work like it should.  So I eat and my body can't use the energies, nutirants, etc.  So if you don't use it you...store it.  And the major set back is not having energy.  Two weeks ago I was crying because I was so so so incredibly tired.

It stinks, but that's my cards, and as long as I keep tabs on my condition I can live with it.

So I wanted you to know that my life/body is not perfect either.  I have issues, but I don't let them be excuses. I make them reasons.

Because I have this I exercise to keep my weight in check.  Because I have this I eat healthy so I can keep my skin, hair, nails as good as I can get them.  So I can have energy to at least smile at my kids.

So what ever you may have or what ever condition your body is in just know that I'm in the trenches with you.  And it's a battle that we can't give up on.  Because if we do then things will only get worse.  Only through nutrition and exercise can we have a greater quality of life.  So stick with it, push through it.  I'm with ya. You wont' regret it.

Image courtesy of graur codrin/ FreeDigitalPhotos.net

Is Greek Yogurt Better than Regular?

I started training a new client this last month, and as we were discussing her diet greek yogurt and traditional yogurt came up.

First off let me warn you about traditional yogurt.  It deviously houses around 26g of sugar per serving!!!   Yikes.  At 24g of sugar you can eat a full sized Twix bar.   Yes, that's right traditional yogurt has the same amount of sugar as candy bars do.  Don't do it.  Bad, bad, bad! 

Opt for the plain versions.  Which honestly don't taste good unless you mix it with things.  Such as frozen berries, granola and a pinch of honey.

Now going greek.  What is it exactly?  Greek yogurt has been strained longer, making it thicker, reducing some sugar, and thus resulting in more protein per serving.

So good right?  Well not so fast.  We have the same problems with greek as we do traditional...fat and sugars.  Both vary by brand.  Some brands had 29g of sugar and 8g of fat.  If your watching your waistline these would not be the things to eat.


If weight maintenance or loss is a goal for you then go greek plain non-fat. 

Why plain?  If it's flavored that's where all the extra sugars come in.  The only way to reduce the harmful junk is to take out those flavoring syrups.

The greek's thicker creamer texture is great for making creamsicles, dressings, substitutions for sour cream, mayonnaise and more.  It is a great option but only if  you stay informed.  Make sure you compare labels before putting it in your shopping cart.

I ended up with Stonyfield Organic Greek plain yogurt after comparing what was at my local supermarket.
130 cal, 9g of sugar, 0g fat, 23g protein-love that large protein amount.

 

Image courtesy of Master isolated images, Grant Cochrane and Aduldej/
FreeDigitalPhotos.net

Why a Juicer Can be Bad for Your Health

Lots of my friends, knowing I'm into health, told me about their juicers they've recently bought.
I became envious, hearing of their tales of giving their children carrot juice for breakfast, or just blending veggies together for a great health drink.

I was at my neighbor's garage sale when low and behold there new in box was a juicer!  I "stewed" for a short while and then grabbed faster than you can say zucchini. Took it home and started juicing.

I put in in all the half eaten fruit and veggies from my kids lunch and made them drink it.  They enjoyed it, and the machine worked really fast and great no problems.

I'm sad to say I didn't notice the problem before I bought the machine.  I actually had to use it and see for myself what it really does before it clicked.

When you put food into the juicer it puts the juice into a small pitcher and then puts everything else into a large container.  What this everything else?  It's fiber, carotenoids, flavonoids, macro and micronutrients and more.  What it does is take a whole food-which is as healthy as food can be, and pulls lots of the good stuff out till were left with only the juice.  These machines are so good they make all juice pulp free.

When we pick and choose what part of the food we eat that is when we start to have problems.

Problems like celiacs, diabetes, high cholesterol, high blood pressure, and about 100 other diseases that can be prevented.

Left in the container I had food that I would have normally eaten.  Even when I make my green smoothies I keep the ingredients whole and just blend them up.

Sure you can get smart with your left over ingredients, like putting them in soups or salads.  But your still missing great health benefits if you don't use those leftovers at the same meal.  All the components need to be in place at digestion of that food.  Not a day or even a meal later.  All nutriants are codependent on each other meaning that nutritional ­benefits of each part are reinforced by the other parts.


My recommendation is to eat whole foods as much as possible and use juice only for special occasions.  If you want to drink it, use a blender so all pieces are still intact.


p.s. The only ingredients I found that did not work well in the blender is carrots or large amounts of kale.

Image courtesy of John Kasawa / FreeDigitalPhotos.net

Eat Healthy For Cheap!

Image courtesy of lobster20/ FreeDigitalPhotos.net

There is a myth that you have to have money to eat healthy.  Because fresh cost $$ and Romen noodles and mac and cheese are so cheap, right?

Wrong.

Let's dissect this a little further.

Romen cost $.64 a package and does not go terribly far.  Mac and cheese is usually about $1 on sale unless you buy store brands then you can get for $.74.  Cheap right?

Do you know what's cheaper? and far better for you....

Image courtesy of domdeen/ FreeDigitalPhotos.net

 Eggs!  I buy eggs in a package of 30 and that comes out to be $.08 per egg!!!  Then if you buy them in bulk they get even cheaper.

Next, oatmeal.   So delicious (when you cook it right), so healthy, and yes so cheap.  I'm not talking about instant oatmeal packets, those are not healthy.  Yes that's right not healthy.  They're packed with sugar and perverseness, stay away from those.  The good stuff is (in order healthiest to least): oat groats, steel cut oats, and old fashioned rolled oat.  These will run you about $.13 a serving. And worthy to note here one serving of well-made oatmeal will nearly fill you up.

Image courtesy of Grant Cochrane/FreeDigitalPhotos.net

 Eat an egg, a bowl of oatmeal and a glass of milk (about $.10 a serving) and you got yourself a very filling, healthy, and perfectly economical meal.

 

I hope this lets you start thinking outside the box on your bank and eating healthy.  There is so much you can do for health on a budget.  I'll share more with you in the future for now here's to healthy eating!


Jamie's Berry Oatmeal
1c. water
1/2c. oats
1 TB honey
1c. frozen blueberries
1 tsp. cinnamon

Put all ingredients in a pot and boil for 3-5 minutes

Screen Detox

Hey all,
Sorry I missed last week.  My computer's motherboard fried and my work laptop kicked the bucket too.  What a week for technological disasters.  All my work is done electronically so I was completely useless.

Well not exactly.  I used the time to read and meditate everyday.  My stress level went down 10 notches.  I worked on projects like cleaning the basement- which now looks great.  And I did a lot of quilting.  I'm working on two large twin sized quilts for my boys.  There are sport themed, for their new room this summer.

It was amazing how life these days revolves around electronics and when we shut it all down we can breath again.  (minus the on-line bill pay, not being on top of that for two weeks did get me nervous, and now playing catch up with work)  It really was good for our family. 

For good health I think every 3 months we will shut down for a week and just slow down. I think that is one of the reasons I like camping so much.  No distractions or nonsense.  Just nature, exercise and relaxation. 

Being that this Sunday is Mother's day I really encourage you to toss the electronics until then.  You can focus on your to-do list.  Get those projects done and slow down a bit.  It's a good reminder about what is really important in life: God and family.

Also, I did research on healthy eating on a super tight budget, just to see how little I could spend.  Again you will be amazed!  But for now think about the screen detox.

One last item of business:  Green Giant Chips.  The ingredients did have some pleasing surprises, such as spelt and quinoa.   In my opinion it is the best so called "health chip" there is.  It's still not up to par with a salad or green smoothie of course but for a chip-very good, 5 stars.

Green Giant's Got Chips

 We all know Green Giant.  Growing up with the laughing Giant commercials.  They've been good for veggies for ever!  Now their trying other foods.  Hummmm.....

Roasted Veggie Tortilla Chips Zesty Cheddar and Multigrain Sweet Potato Chips with sea salt are their latest additions to the Green Giant Family.

Both of these I was given to run a taste test on.
How did they rate?
Fab! 
The Zesty Cheddar tastes just like Doritos.  This was my favorite of the two.

I also gave these to my hubby because they don't taste like they'd be healthy.  He thought they were alright.  But what surprised me is that he raved about the Sweet Potato chips.  The kids and I ate up the Sweet Potato ones because I never thought for one second he'd like them. (not being into health and all)
He found a mini bag and started chopping on them and asked if there were any more.-Shock and awe.

So 5 stars on taste from the whole fam!
Next time we'll dive into the ingredients.  You may be in for a happy surprise.

p.s. I am a bzz agent and  was given these products free to taste test.

$1.50 to know it all

 
I Love to know things!  Knowledge is truly power, especially when it comes to your health.  My health and nutrition books I read and reread all the time.

I always share with you my passions and go to things and this is one of them.  Every year Village Green Network puts all their e-books on sale for one week only.

And 2013 bundle time is here: April 17th-23rd, just this week you can buy 30 books in a bundle at a $1.50 each!

There are so many juicy titles that get me excited.

With 30 books you don't have to worry if you don't like or use one, because you have 29 others that you are bound to love.
Click here to purchase or to view the Amazing titles.

Coconut Water Friend or Foe?

A few moths ago a fried of mine asked me if I drink coconut water.  I was shocked and confused by her question.  I admitted that I did not.  She told me it was very healthy and all stores now sell it in the health food section.
Recently I was reading on a health blog and again they were talking of coconut water.  They said coconut water is full of "potassium and electrolytes."  That right there flew up a red flag for me.  Potassium is an electrolyte!  This blog obviously was not as high up on the nutrition know how as I thought.

This reaffirmed my previous thinking that coconut water may indeed be a health fad.  But before I was to take stance on the matter I asked myself: What do I know about coconut water?

I lived in the country, right on the shore of Oahu for 4 years.  The locals, to tease tourist, would break open a coconut and let them drink the water.  Many times the tourists would spit it right out.  Its a different taste in its fresh and pure form.  After the laughs were over they would then tell of its "natural powers," i.e. laxative, horrifying them that their evening would not consist of dancing on the beach but sitting on the porcelain thrown.

But indeed that is more what I've been told and seen, than what I know.  Many people confuse the two and that's how fads get started or how people can say potassium and electrolytes.

What do we know:

• The coconut water is indeed packed with electrolytes so its great to replenish depleted stores. But lacks appropriate amounts protein and carbohydrates needed for recovery after vigorous exercise (meaning an hour or more).
• It's fairly high in natural sugars which is hard for many people to digest. 
• Natural diuretic (so sensitive to sugars or not you will be "releasing" more.)
• We know that packaged coconut water has added sodium in it.-watch out.
• We know that Nothing is as good for you packaged and processed over fresh. -lots of nutrients are destroyed and lots of bad added in to preserve.
• Some comes in Flavors which adds processed sugar.- not good.

So those are the facts.  My thinking is moderation in all things.  I'm not going to hype over it, nor am I going to never use it.  I'll stick to only fresh, and in small amounts as needed.  Such times when your low in electolytes like pregnacy and summer workout sessions.

What are your thoughts, and experiences with coconut water?

10 reasons why you should lift weights

What a crazy week.  Crazy good though.  I've got so much work to do.  We've got in most of our new studio equipment and some great stuff coming up.
What should you do in the mean time?  Weights!
Why, you ask?

1. It makes you stronger
2. Gives your body shape (the right kind;)
3. Creates more muscle and thus a higher resting metabolism
4. Reduces injury
5. Fights osteoporosis (yea for healthy bones)
6. Releases endorphins (extra yea for happy people)
7. Keeps your body and skin tight after weight loss 
8. Empowering, you gain lots of confidence
9. Helps you sleep better (who doesn't want that?)
10. It's the difference between loosing pounds vs. inches!

Get you some weights, nothing lower than 2.5 lbs., it's just not worth the investment.  And get lifting, toning, and shaping.

Super Tracker

Short and swimsuit weather is almost here!

Oh the fun of summer.

Adventure and fresh air!

If your like me you've put on some winter weight.
How to get it off?  We all know the answer.  Eat right and exercise.
If we know then why is it hard?  That's easy too.  There are hundreds of different eating lifestyles.  Paleo, vegan, veggitarian, whole foodist, low-carb.


Which works, which is safe?  Your ready for these answers if you already eat "good."  Meaning whole grains, little to no processed foods and you eat up your vegetables on a regular basis.

Most people are not there though.  And that's OK.  We are not seeking perfection just progress so to get you progressing and on your way to eating "good," I give you...

SuperTracker 

This is a tool designed by the government to help you learn to balance your daily food intake and physical activity.

It is a state-of-the-art, free, online resource designed to help individuals who want to make lifestyle changes.

This will give you a personalized plan to meet your food and beverage needs

and guide you to make better choices.

Give it a try and see how your doing on your way to health.