Fitness For You, by~ elayne minich

Calories burned - Health.com

2012-01-22T20:11:00.000-06:00

Calories burned - Health.com

STRAWBERRY WATERMELON SLUSH

2011-06-07T13:38:00.000-05:00

Just made these tonight! I added fresh mint to the ingredients. Delicious!

1 c. frozen or fresh strawberries
1 c. watermelon, remove seeds
1 tsp. lemon juice
1 tbsp. sugar
...1 c. ice

Place all ingredients in blender. Blend until smooth. Serve immediately.

Family Fitness For All!

2011-04-05T23:44:00.000-05:00

Good article and exactly what I do...

2011-03-07T13:30:00.000-06:00

Ask Jillian Michaels

When to Eat?

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Q: Is it better to eat a meal before or after a workout?

A: Both. Here's what I like to do: have my breakfast at 9 a.m., work out from 10:30 to 12, and eat by 1 p.m. Here's why:
Back in the old days, people thought they should train on an empty stomach in order to burn more fat, but that has turned out to be FALSE. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you're working out. If you don't have any blood sugar available, your body will eat the muscles' glycogen, or stored glucose. Low blood sugar will also make you tired and sluggish during your training session. For these reasons, I suggest you eat something 45 minutes to an hour before training — you'll have more energy and endurance to work harder, burn more calories, and improve your muscle tone.
After training, during a period known as the golden hour (45 to 60 minutes after a workout), muscles absorb the most nutrients, and glycogen is replaced the most efficiently. You don't have to have a huge meal — just a little something that contains both protein and carbs will give the best results.
Get more fitness tips from Jillian Michaels.

Smart Snack Options

2011-02-24T07:51:00.000-06:00

By Woman's Day

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100 CALORIES

1 hard-cooked egg (75) with half a slice of toasted wheat bread (34)
1⁄2 cup ice milk or sherbet (100)
1 large rectangular graham cracker (60) with 11⁄2 tsp peanut butter (45)
1 slice (1 oz) angel food cake (70) with 1⁄2 cup fresh strawberries (25)
1⁄2 cup wheat-flake cereal (55) with 1⁄2 cup nonfat milk (45)
1 cup chicken-noodle soup (75) with 2 saltines (25)
1 small (4") whole-wheat pita (74) with 1 Tbsp hummus (24)
1⁄2 cup cranberry juice cocktail (72) and 1⁄4 cup nonfat plain yogurt (34) blended with ice
1 slice whole-wheat bread (69) with 1 oz sliced turkey breast (28) and mustard
1⁄2 cup 1% lowfat cottage cheese (80) with 1 cup cherry tomatoes (30)
1 cup baby carrots, celery and bell peppers (30) with 2 Tbsp light dressing (70)
1⁄4 cup 1% lowfat cottage cheese (40) with 1 cup canned peaches in water (60)

200 CALORIES

6 oz nonfat fruit yogurt (160) mixed with 1 Tbsp raisins (30)
1 slice whole-wheat bread (69) with 1 Tbsp peanut butter (90) and 1 tsp jelly (19)
1 oz peanuts (166) with 1⁄2 oz pretzels (50)
One 8" flour tortilla (150) with 2 oz sliced turkey (55), lettuce, tomato and balsamic vinegar
1 medium baked potato (161) with 1⁄4 cup 1% lowfat cottage cheese (40)
1 container Fantastic Foods Hearty Cups Vegetable Barley soup (150) with 4 saltines (50)
Subway Veggie Delite 6" sandwich without cheese (230)
Thai Kitchen Mushroom Medley Rice Noodle Bowl (188) 1⁄2 cup lowfat frozen yogurt (114) with 3⁄4 cup sliced fresh fruit (75)

Stretching Is for Every Day | Active.com

2011-01-24T23:25:00.000-06:00

The importance of daily stretching. Click on the link below
Stretching Is for Every Day | Active.com

500 per day!

2011-01-19T12:20:00.000-06:00

I like this calorie counter so far. It will give you calories burned through exercise as well as how many calories are consumed through food including eating out. Remember for weight loss you want to burn/omit 500 calories per day to equal 1 lb. per week.

http://www.my-calorie-counter.com/

10 Tips to Control Your Weight This Holiday Season | Active.com

2010-12-08T18:13:00.000-06:00

10 Tips to Control Your Weight This Holiday Season | Active.com

FAVORITE FAMILY RECIPES..................

2010-01-19T14:26:00.002-06:00

Just five ingredients combine to make a delicious stir fried side dish with zucchini, tomatoes, and Havarti cheese.

Prep Time: 20 minutes
Cook Time: 10 minutes
Ingredients:
1Tbsp. oil
4 cups sliced zucchini
1 onion, chopped
1 tsp. dried basil leaves
1/2 tsp. salt
1/8 tsp. pepper
3 tomatoes, sliced
1 cup shredded Havarti cheese
Preparation:
Heat oil in heavy skillet or wok. Add zucchini and onion; stir fry 3-4 minutes until onion is crisp tender. Add seasonings. Then layer tomatoes over vegetables and sprinkle cheese over all. Cook over medium heat 2-3 minutes until cheese is melted. Serve over hot cooked rice or couscous. 4 servings

We served this over mushroom couscous and ate it as a meal, delicious!

Black Bean Enchilada Casserole

2010-01-14T10:28:00.003-06:00

This is a one dish vegetarian casserole perfect for those busy nights - you can get this vegetarian enchilada bake in the oven in just a few minutes. A simple Mexican-inspired meal the whole family will enjoy.
Ingredients:
2 cups chopped onion, fresh or frozen
1 1/2 cups chopped red pepper, fresh or frozen
2 garlic cloves, minced
3/4 cup salsa
2 teaspoons ground cumin
2 15.8 ounce cans black beans, drained
12 6-inch corn tortillas
2 cups Monterey Jack and Cheddar blend cheese shredded
3 tomatoes chopped (optional)
1/2 cup sour cream (optional)
1/2 cup sliced black olives (optional)
Preparation:
Preheat oven to 350 degrees.
Combine onion pepper, garlic, salsa, cumin and black beans in large skillet and bring to simmer over medium heat. Cook, stirring frequently for 3 minutes.
Arrange 6 tortillas in bottom of 9" x 13" baking dish overlapping them as necessary. Spread half of bean mixture over tortillas and sprinkle with half of cheese. Repeat layering process with remaining tortillas, bean mixture and cheese.
Cover dish with foil and bake 15 minutes. Carefully remove foil and serve warm.
Garnish with tomatoes, sour cream and olives.
Makes 8 servings of enchilada casserole.

Crock Pot Vegetarian Split Pea Soup

2010-01-10T16:13:00.001-06:00

ingredients:
2 cups green split peas
8 cups water or vegetable broth
3 vegetable bouillon cubes
2 potatoes, chopped
2 carrots, sliced
1 onion, diced
2 cloves garlic, minced
1 tsp dry mustard
1 tsp cumin
1 tsp sage
1 tsp thyme
3 bay leaves
salt and pepper to taste
Preparation:
Combine all ingredients in a crock pot or slow cooker. Cover and cook on low for at least 4 hours, or until peas are soft.
Remove the Bay Leaves before serving

Are you kidding, it's GREEN!

2009-08-27T21:50:00.003-05:00

Believe it or not I like to drink the "Green drinks" "Green Machine" by Naked juice and Odwalla Superfood juice drink. My kids and husband all love them too. They are both packed with antioxidants, vitamins, nutrients,etc. and are 100% juice. I always feel energized after drinking either one of these. Don't be fooled by the color and texture it really tastes good! Let me know what you think if you give it a try! Also try this for energy- Banana Berry Nog

Green Machine Super Food, with its apple juice and pineapple juice base, has a sweet and tangy flavor. That's not all! Green Machine has several "superfood" ingredients to nourish you, including spirulina, chlorella, blue green algae, spinach, broccoli, and others. The resulting flavor is truly an experience! It is a truly unique fresh juice product that will nourish and refresh you to the max!

These are no bake energy bars. Quick, easy, delicious, cost saving and they work!

2009-07-18T11:04:00.003-05:00

1/2 cup dry roasted unsalted peanuts

1/ cup of roasted sunflower seeds or other chopped nuts

1 cup of raisins, cranberries or other chopped dried fruit

1 cup chopped Michigan cherries ( I used dried cherries)

2 cups rolled or instant oats

2 cups toasted rice cereal ( Rice Krispies)

1/2 cup creamy or crunchy natural peanut butter

1/2 cup packed brown sugar

1/2 cup light corn syrup

1 tsp vanilla extract

Coat a 9x 13 inch baking pan with cooking spray. Combine peanuts, sunflower seeds ( or other nuts), raisins ( or other dried fruit), cherries, oats and rice cereal in a large bowl. In a second microwave safe bowl, combine peanut butter, brown sugar and corn syrup; microwave on high until bubbling, one to two minutes. Add vanilla and stir until blended. Pour the peanut butter mixture over the dry ingredients and stir until coated. Transfer the mixture to the prepared pan. Coat your fingers with cooking spray and then press down firmly. Let stand for about one hour to harden. Cut into 16 bars.

Individually wrap bars in plastic and keep at room temperature for up to one week or freeze for up to one month. Thaw at room temperature.

We eat one of these for a pre run meal. If you try these or create your own, please leave feedback! Enjoy~

Nutrition info per bar;

300 calories; 10 g fat; 48 g carb ( 4 g fiber, 22 g sugar); 8 g protein, 72 mg sodium

Vegatable Rotini Caesar

2009-06-23T23:31:00.002-05:00

1 pkg.Ronzoni healthy harvest rotini whole wheat pasta
4 cups ( total) of chopped veggies ( I used squash, zucchini, onions & tomatoes)
fresh basil & oregano
1 cup of Cardinis light Caesar dressing
shredded Parmesan cheese to taste
cracked pepper to taste
olive oil

Cook pasta, drain and put in bowl
Saute veggies & herbs in Olive oil till tender
add the Caesar dressing to the pasta
mix in the sauteed veggies
add cheese and pepper to taste
Enjoy~ we loved this. Eat as a meal or a side dish.

Garden Days~

2009-05-30T14:18:00.003-05:00

Here are just a few pictures from my garden so far this year. This will be my 3rd year to garden and I absolutely love it. Much more than I had anticipated. We have already harvested spinach and red onions, and several herbs. The tomatoes, squash and zucchini are growing like crazy! Can't wait for those to be ready. Growing our own veggies & herbs has saved lots of money and tastes so much better. Many of the recipes on this blog have the garden foods in them.

I just loved the way these 2 pictures came out with the bees~

Mocha Madness vs.Frozen Vanilla Yogurt

2009-05-19T14:45:00.007-05:00

At our house, a few of us found this new ice cream "Mocha Madness". You can tell by it's name that it is just going to be bad for you if you are watching calories :(
So, I decided to come up with a better alternative after reading labels to discover that in ONE cup of Madness there are 420 calories. For my walkers and runners that = 3 to 4+ miles for that one cup!
My alternative is Blue Bell fat free homemade vanilla frozen yogurt, 1 cup = 180 calories. Add some of your favorite fresh berries and enjoy a cool treat and healthy alternative this summer.

Creamy Pasta Bake

2009-05-19T14:38:00.002-05:00

You can prepare this meal with or without meat. It's great both ways.

1 jar ( 30 oz) spaghetti sauce
1 pkg ( 16 oz) whole wheat rotini, cooked, drained
1 1/2 cups light sour cream
1 pkg. frozen, chopped, spinach, thawed, drained
1 cup chopped mushrooms ( optional)
1 lb.organic ground beef, bison or turkey cooked ( optional)
1/2 cup 100% grated Parmesan cheese

Heat oven to 375
Mix all ingredients. Spoon into 13x 9 inch baking dish
Bake 25 min.

Try this instead~ Strawberry Shortcake

2009-04-20T11:32:00.002-05:00

This has become a family favorite for birthdays instead of cake and ice cream. It is lighter, healthier and with much less calories. Be good to yourself and ask for this for your next birthday!

Shortcake~ cake, cups or square
light cool whip
sliced strawberries

Through out the iceberg lettuce!

2009-04-16T21:29:00.002-05:00

Here are a couple of our favorite salads. Tastes great and very nutritious.

Baby spinach leaves with sliced strawberries, feta cheese, slivered almonds and Brianna's blush wine vinaigrette.

Mixed baby romaine lettuce with cranberries,walnuts & feta cheese.

Fruit salad ~ cut and mix up just about any fruit you have. Use lemon juice on the apples and bananas to keep them from browning.

These are all great for spring & summer!

Chicken and wild rice soup

2009-03-26T10:49:00.002-05:00

Serves 2-3 people ( this was quick,easy and very good)

2 boneless skinless organic chicken breasts
1 box of organic chicken broth
1 cup each~ baby or sliced carrots , celery, zucchini & squash
Seasonings~ crushed black pepper, garlic and onion ( to taste)
Uncle Bens all natural long grain and wild rice ( cook separately)

Add chicken and broth in a pot bring to a boil
Simmer at about medium and add everything else except the rice
Let simmer until chicken is cooked and veggies are tender
Serve over the rice.

Friday Night Pizza

2009-03-10T15:17:00.003-05:00

We have pizza every Friday night but prepare them ourselves. This way you can use fresh herbs and veggies and have control over the sauce, cheese and meat you use. Also, it tastes much better!
You can make or buy your pizza crust. I prefer the wheat crust but will use white if I can't get the wheat.

I use an organic pizza sauce or Ragu ( natural)
top with organic cheese, Mozzarella is lower in fat and calories. You can also buy turkey peperoni.
other toppings include herbs and veggies from my garden or the store;
mushrooms
spinach
basil
jalapenos
onions
tomatoes
green peppers

30 Healthy Snack Idea's for you and your family~

2009-02-23T23:12:00.011-06:00

popcorn~use a hot air popper and sprinkle with sea salt and organic butter
ginger snaps with hot tea ( we like chamomile & green)
nature valley granola bars
Cliff bars, (organic) I use before workouts for energy
veggie chips
Kashi bars
raisins and pretzels
low fat graham crackers
string cheese sticks~ low fat (hormone free) and apple slices or grapes
low fat yogurt ( can add berries and/or granola)
organic blue corn chips with salsa
pomegranate applesauce
fruits of all kinds
apple slices with 2 teaspoons of peanut butter
10 almonds & 1/2 banana
raw carrots and sugar snap pea pods
celery with peanut butter spread on top
sherbet with ( light) fruit cocktail on top
low fat vanilla frozen yogurt with blackberries and strawberries on top
small bowl of high fiber cereal or oatmeal
cottage cheese and fruit ( 1/2 cup is only 50 calories and high in protein)
mini whole wheat bagels with peanut butter or apple butter
Advocare Vanilla Meal Replacement shake with fresh or frozen fruit blended in
Kashi roasted vegetable crackers with "the laughing cow"cheese and grapes
NAKED- Green Machine energy drink, loaded with fruits & veggies
sliced apples( MacIntosh when in season) dipped in LightHouse Yogurt fruit dip and Sargento cheese cubes.
Archer Farms Sunny Cranberry mix with fresh rasberries and or blackberries, Sargento cheese cubes optional.
Oregon Chai Tea with Low fat organic milk or Soy milk. Only 90 calories!
Advocare Spark for mental focus & Energy. Favorite flavors;Fruit Punch, Orange Mandarin, Pink lemonade.
Pumpkin Seeds

Bean & Veggie Quesadillas

2009-02-04T14:17:00.004-06:00

Serves 2-3
4 whole wheat tortillas
1 can black beans ( drained)
shredded cheese ( low fat, organic)
salsa
diced tomatoes and mushrooms
baby spinach
cilantro
black olives
sour cream ( optional, lite, organic)

Cook tomatoes, mushrooms, spinach & cilantro in olive oil. Set aside
Lightly spray pan with olive oil, then spray one side of tortilla and place in heated pan.
Layer the cooked veggies, beans, cheese, salsa and olives on tortilla.
Spray one side of the 2nd tortilla and place on top of layers ( spray side up).
Heat the bottom side and then flip over to heat the other side ( just like a grill cheese sandwich).
Remove from pan, cut into wedges, place some cheese, sour cream, olives and salsa on top (if desired).
You can use any veggies you like and can substitute rice for the beans as well.

Open-face portobello sandwiches

2009-01-28T21:15:00.003-06:00

Makes 4 servings~
1-medium tomato,chopped
2 tsp. fresh basil,thyme and/or oregano
1/8 tsp.salt
2- medium fresh portobello mushrooms
1 tsp.balsamic vinegar or red wine vinegar
1/2 tsp. olive oil
6 inch Italian flat bread or 12 inch cut in half. Or half of a Boboli Italian bread shell
Finely shredded Parmesan cheese

To Prepare;
Combine tomato, basil, thyme/oregano and salt~ set aside
Wash mushrooms and cut off stems
Combine vinegar and oil, brush or rub over the mushrooms
Place mushrooms on unheated rack of the broiler pan. Broil for 6-8 minutes turning once
Drain mushrooms on paper towels and thinly slice
Place bread on baking sheet and broil for 2-3 minutes
To serve; top with mushroom slices, tomato mixture and cheese
Enjoy~ this was delicious!

Eat Right to Reduce Cancer risk

2008-12-19T11:09:00.000-06:00

When it comes to cancer there are no guarantees. However, some of these healthy habits may significantly reduce your risks:

Focus on fiber. Eat foods rich in fiber, especially those made with whole grains, to help reduce the risk of several cancers.
Find healthy fats. Meals containing olive oil or fish help protect against cancer, and avoiding fat from meat, dairy, and processed foods may decrease cancer risk.
Go vegetarian. Lower cancer risk by eating plenty of fruits, whole grains, legumes, and vegetables (especially tomatoes and cruciferous vegetables like cabbage), which helps to optimize body weight, immune function, hormone regulation, and to avoid meat-related carcinogens.
Avoid alcohol. Use alcoholic beverages in moderation or not at all to reduce the risk of many cancers.
Get regular checkups. Many cancers can be prevented or discovered in the early stages with screening tests available through your doctor.

Banana Berry Nog

2008-12-19T11:02:00.000-06:00

Add protein powder or bee pollen granules to this shake for an extra energy boost. Peel banana and wrap in plastic before freezing.

Ingredients
1 frozen banana, cut up
1/2 cup plain nonfat or soy yogurt ( plain yogurt for estrogen + breast cancer)
3/4 cup fresh strawberries
Grated nutmeg

Directions
Combine all ingredients in a blender and puree until smooth and creamy. Pour drink into a glass and dust with nutmeg.

Yield: 2 servings

Spaghetti Squash~

2008-11-08T22:56:00.002-06:00

Spaghetti (also called vegetable spaghetti, vegetable marrow, noodle squash or squaghetti) - A small, watermelon-shaped variety, ranges in size from 2 to 5 pounds or more. It has a golden-yellow, oval rind and a mild, nut like flavor. When cooked, the flesh separates in strands that resemble spaghetti pasta. The yellowest Spaghetti squash will be the ripest and best to eat. Those that are nearly white are not very ripe. Although it may seem counter intuitive, larger spaghetti squash are more flavorful than smaller ones.
To prepare spaghetti squash, cut the gourd in half lengthwise and remove the seeds, sprinkle some olive oil, sea salt, pepper and garlic on top, then bake( 350 for 1 hour) or broil (20 minutes) until tender. Once cooked, use a fork to rake out the "spaghetti-like" stringy flesh, and serve.We have had this as a side dish with chicken and also poured homemade chicken soup on top of the "noodles". Great both ways!
Spaghetti Squash can be stored at room temperature for about a month. After cutting, wrap in plastic wrap and refrigerate up to 2 days. Spaghetti squash also freezes well. Available year-round - season early fall through winter.

Butternut Squash French Fries

2008-11-08T22:35:00.002-06:00

Easily found in supermarkets. Beige colored and shaped like a vase. This is a more watery squash and tastes somewhat similar to sweet potatoes. It has a bulbous end and pale, creamy skin, with a choice, fine-textured, deep-orange flesh with a sweet, nutty flavor. Some people say it is like butterscotch. It weighs from 2 to 5 pounds. The oranger the color, the riper, drier, and sweeter the squash.

Cut the squash at the bulb or wide part. (Set the bottom piece aside. It may be used peeled and cubed for soup/stews). Peel and cut the longer end into strips, like french fries. Season lightly with olive oil and sea salt. Bake @ 450 for 10-15 minutes. Broil for the last 5 minutes to slightly brown and crisp.

eyeball cupcakes

2008-11-01T18:46:00.002-05:00

Nothing healthy about these ~ just plain fun.

White paper cupcake liners
1 white cake mix
1 container of Vannilla butter cream frosting
Red food decorating gel
Small black jelly beans
Round candies with hole in the middle

Preparation

1. Line cupcake tins with the liners. Fill the tins two-thirds full with the batter and bake the cupcakes as directed on the box.

2. Frost the cupcakes. Pile the frosting up a little in the center to make a sort of domed shape, more like an eyeball. To make the surface smooth, dip a butter or frosting/palette knife in hot water and smooth it over the top of the frosting.

3. Using the red decorating gel, pipe the red frosting on the tops of the cupcake in vein patterns. Make the veins radiate from the center of the cupcake to make the bloodshot quality more realistic. Cut the jelly beans in half. Place a jelly bean half into the circle of the round candy. Now you have and iris and a pupil. Place this in the center of a cupcake. Continue with the rest of the eyeballs.

Easy to prepare and tasted great!

2008-10-22T22:17:00.001-05:00

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SWEET POTATO MASHED

A perfect pre-race meal that's easy to prepare and packed with loads of carbs.

PUBLISHED 08/02/2007

2 pounds sweet potatoes, peeled and cut into one-inch pieces
1/4 cup whole milk

1 teaspoon freshly grated ginger

1/4 teaspoon grated nutmeg salt and freshly ground black pepper

Place sweet potatoes in a large saucepan and add enough cold water to cover. Bring to a gentle boil over high heat and cook for approximately 10 minutes, or until tender. Combine milk, ginger, and nutmeg in a small saucepan and warm over medium heat. Drain the potatoes, return to the pan, add the milk mixture, and beat with a potato masher or handheld mixer until smooth. Season to taste with the salt and pepper. Makes five servings.

Calories: 200 Fat: less than 1 g Protein: 2 g Carbs: 45 g vitamin c: 40% Daily Value

10 grain raspberry pancakes

2008-10-05T17:00:00.003-05:00

We made these pancakes today and had fresh pineapple slices with it.

Bob's Red Mill 10 grain pancake & waffle whole grain mix
mix raspberries in batter and "mush" with fork
cook pancakes and serve with organic maple syrup.

Organic Chicken Stew

2008-09-29T11:49:00.002-05:00

I made this the other night. It was easy and tasted great!
You will need;
2 boxes of chicken stock
1 can crushed tomatoes with basil
1/2 to one 1lb. of chicken ( I used 3 boneless, skinless breasts)
Rosemary
Basil
Zucchini and squash
onion
baby carrots
tiny red potatoes
Sea salt and crushed pepper

Pour chicken stock and tomatoes in a large pot on low/med.
Add rosemary, basil, cut up zucchini and squash, potatoes, carrots, salt and pepper.
Saute chicken, onion and some basil in pan till chicken is cooked.
Add to the pot. ( I cut the chicken up before adding)
Let cook on medium for 1-2 hours.
You can substitute different veggies if you don't like these.
Enjoy on a cool night or great if you have a cold or flu.

Shopping for organic foods

2008-09-24T10:42:00.003-05:00

So far I have found the best place to shop for organic food and lots of great choices is Central Market. It's like going to Toys are us for adults :) There are other places like Whole foods as well.

They have weekly specials, coupons in the mail and I am finding their prices to be equal to or even better than places like Wal Mart and Target.

For instance, organic 2% milk is cheaper there than Wal Mart & Target. However it is nice that these larger stores are now carrying many choices for organic and healthier foods.

My favorite things to get at Central Market are ~ milk, chicken, ground beef, bison meat and lunch meat. All organic with no hormones, preservatives, nitrates,etc. Of course all the fruits, veggies, whole grain breads, granola, herbal teas and coffee.

Eating organic is something I think everyone should consider, not just when you have a health crises. My thought is "pay now or pay later". There is such a rise in breast cancer, all cancers and children developing too early ( hormones) not to mention all the other health issues we have. This is just one way to live healthier and hopefully prevent disease and illness by making smart, healthy food choices.

Choose good "Food 4 Life"~ Elayne

Uncle Jim's jalapeno burgers

2008-09-17T11:08:00.005-05:00

Mix organic hamburger meat ( you can get Laura's organic at Walmart and Target) with Sweet Baby Ray's sauce, seasoning spices and jalapenos. Serve on whole wheat buns~ so good!

We use jalapenos from the garden, pretty spicy :)

For Breakfast

2008-09-17T11:08:00.004-05:00

Yogurt breakfast~ organic french vanilla yogurt with berries of your choice. I use blueberries, blackberries and/or strawberries with organic granola cereal on top.

Steel Cut Oats ( you need 30 minutes to let cook on stove top) with sliced strawberries and organic maple syrup. Just add the berries and syrup when oats are cooked.

Garden Omelet~ I use one egg, Chris has 2. Just add your favorite veggies and some shredded cheese to the omelet. Again, we use veggies from the garden so it is full of flavor. You can buy free range, organic eggs just about everywhere.

For Lunch or Dinner

2008-09-17T11:08:00.003-05:00

Turkey Spinach wraps ~ tomato basil wrap, turkey , cheese , baby spinach, grape tomatoes, avocado & dressing of choice. You can get lunch meat without added hormones and nitrates from whole foods and central market.
Amy's Organic soups~ we really like the southwest black bean and split pea. These are in a can so the sodium is high.
vegetable pizza- pizza crust ( whole wheat) tomato pizza sauce, organic shredded cheese and toppings of your choice. I use vegetables and herbs from my garden.Usually, green peppers, basil, tomatoes, mushrooms and onions. This is so full of flavor without all the grease and preservatives.
Chicken salad~ I buy pre made chicken salad and put a scoop on top of baby spinach. Add grape tomato's, green peppers, feta cheese and Briannas blush wine vinaigrette. You can add any veggies you want to this.

Favorite drinks~

2008-09-17T11:08:00.002-05:00

Rosemary water with lemon ~ filtered water with fresh cut rosemary and lemon balm ( you can also use sliced lemon). Let it sit for a few hours in the fridge to enhance the flavor.
TAZO Tea Calm or Easy Now, Traditional Medicinals~ a blend of chamomile,rose petals & soothing herbs. Great before bed or for stress/anxiety.

Long lasting energy and simple!

2008-09-17T11:08:00.001-05:00

Peanut butter, banana & honey sand which on whole wheat bread. Great for pre or post run or work out. Give yourself 90 minutes to digest before run/workout.

This is definitely our favorite food to eat prior to a run, especially a long run. We ran the entire half marathon on this sandwich.

Garden Spaghetti

2008-09-17T11:08:00.000-05:00

Garden Spaghetti ~ whole wheat pasta or rice pasta, sauce of your choice, I add basil, Thia basil, green peppers and/or onions from my garden along with garlic and crushed chili peppers.

You can add any veggies to this, we also cut up and add mushrooms to the sauce. It is full of flavor from the veggies with a "kick" from the crushed chili peppers.

Our favorite Hawaii desert

2008-09-01T21:53:00.000-05:00

We first had this very simple desert in Hawaii. It is great in the summer!

Any flavor sherbet you want ( we like Raspberry). Add a scoop of sherbet in a bowl and cover with a scoop of fruit cocktail.

Very Refreshing ~ I like to put the fruit cocktail in the fridge and get it cold before serving.

Basil Pesto with whole wheat Angel Hair Pasta

2008-07-16T17:38:00.000-05:00

Cook the Angel hair Pasta and mix Classico Traditional Basil Pesto with pasta. Add Organic Parmesan cheese on top.
This is quick & easy!

Fitness For You, by~ elayne minich

Calories burned - Health.com

STRAWBERRY WATERMELON SLUSH

Just made these tonight! I added fresh mint to the ingredients. Delicious!

1 c. frozen or fresh strawberries1 c. watermelon, remove seeds1 tsp. lemon juice1 tbsp. sugar...1 c. icePlace all ingredients in blender. Blend until smooth. Serve immediately.

Family Fitness For All!

Good article and exactly what I do...

When to Eat?

Smart Snack Options

By Woman's Day

Stretching Is for Every Day | Active.com

500 per day!

10 Tips to Control Your Weight This Holiday Season | Active.com

FAVORITE FAMILY RECIPES..................

Black Bean Enchilada Casserole

Crock Pot Vegetarian Split Pea Soup

Are you kidding, it's GREEN!

These are no bake energy bars. Quick, easy, delicious, cost saving and they work!

Vegatable Rotini Caesar

Garden Days~

Mocha Madness vs.Frozen Vanilla Yogurt

Creamy Pasta Bake

Try this instead~ Strawberry Shortcake

Through out the iceberg lettuce!

Chicken and wild rice soup

Friday Night Pizza

30 Healthy Snack Idea's for you and your family~

Bean & Veggie Quesadillas

Open-face portobello sandwiches

Eat Right to Reduce Cancer risk

Banana Berry Nog

Spaghetti Squash~

Butternut Squash French Fries

eyeball cupcakes

Preparation

Easy to prepare and tasted great!

SWEET POTATO MASHED

A perfect pre-race meal that's easy to prepare and packed with loads of carbs.

10 grain raspberry pancakes

Organic Chicken Stew

Shopping for organic foods

Uncle Jim's jalapeno burgers

For Breakfast

For Lunch or Dinner

Favorite drinks~

Long lasting energy and simple!

Garden Spaghetti

Our favorite Hawaii desert

Basil Pesto with whole wheat Angel Hair Pasta

1 c. frozen or fresh strawberries
1 c. watermelon, remove seeds
1 tsp. lemon juice
1 tbsp. sugar
...1 c. ice

Place all ingredients in blender. Blend until smooth. Serve immediately.