Tuesday, July 22, 2014

52 Days to Your Best Body

Do you feel out of control when it comes to food?
            Are you comfortable in your skin (or your wardrobe from last year)?
                           Is your athletic performance where you want it to be?

Is your body holding you back from living your life to it’s fullest?

Imagine how you’ll look, feel and what you be able to accomplish when YOUR BODY is at its BEST!

Join us. Commit 52 Days to the Best You and takes steps to get and stay there.

Created by a Registered Dietitian and Licensed Nutritionist, this program is 52 days of nutrition, fitness, and lifestyle changes strategically designed to move you towards your best body - regardless of your starting weight or fitness level.  We start August 19th.  (Registrations must be complete by August 4th).

$52 - 52 Days to the Best You. 

Are you ready for your best?  Click here to register.

Saturday, July 19, 2014

5 Days - 6.5 Pounds = An Aha Moment

Today is a good day.
Cheeeeese!  (LOL)

After a period of feeling fluffy, with a few simple changes I'm feeling stronger, longer, leaner and lighter.  The scale agrees. The loss is good, but moreover, I'm excited about a learning gained (or reinforced). 

Details in this short you-tube video...



Listen to your body. Give it what it needs when it needs it. Honor God with positive physical stewardship.

Thursday, July 17, 2014

A healthier grilled cheese

According to the CDC, healthy diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber, and other substances important for good health. Most fruits and vegetables are naturally low in fat and calories and are filling.

I love fruits/veges and try to work them into every meal. Sometimes it’s a simple swap – (ex. a side salad instead of chips or fries). Other times, I make vegetables and/or fruits the star of the meal (i.e. a vegetable stir fry or big pot of mixed greens with a small bit of meat for protein or flavoring).   My latest kick is to remake decadent recipes, adding fruits and veges to raise the nutrition, lower the energy density and add interest.  A recent example is this healthy hook-up grilled cheese.

Picture of cut grilled cheese sandwich


Ingredients:
2 slices Jewish Rye bread
Dijon mustard
Apple (I used a Gala)
Baby spinach
Sharp cheddar cheese (I used a Horseradish Cheddar)
Olive oil (not pictured)

  1. Preheat a skillet over medium heat.  Thinly slice the apple. Brush one side of both slices of bread with a bit of olive oil. Note: This will be the outside of the grilled cheese sandwich. Olive oil replaces the butter typically used. Alternatively, instead of olive oil, you can lightly coat the bread with a bit of mayonnaise. Both have less saturated fat than butter and will brown and crisp the sandwich beautifully.
  2. Lay one piece of bread oil side down.  Spread the top with a bit of Dijon mustard.  Add one layer of sliced apple followed by spinach leaves and finally a thin layer of sliced cheese.  Spread mustard on the bare side of the other slice of bread and place it on top of the sandwich. 
  3. Carefully place the sandwich in the heated skillet with the apple layer towards the bottom.  Cook slowly (about 3-4 minutes) until the underside is lightly browned. (Watch the heat and give it time so the outside doesn’t burn before the inside warms.)
  4. Carefully flip and cook another 3-4 minutes until the cheese melts. 


This sandwich has alot going on - the crisp of the grilled rye, paired with the spicy creaminess of the melted horseradish cheddar and mustard, offset by the crunchy sweet of the apple.  Yum!  Nutritionally, the added fruit and vege adds bulk, vitamins and iron.

To switch it up, use a different fruit, type of spread on the inside, bread or cheese.  For a less spicy version, I used Smoked Gouda – it was lovely. 

Wheels turning... how about this hook-up: tomato (maybe sun-dried) instead of apple, arugula or fresh basil instead of spinach, Mozzarella instead of cheddar cheese, pesto instead of mustard and thinly sliced foccasia instead of rye?

Grab some fruit, vegetables and play with your recipes. Pick quality ingredients with bold flavors, (so a little goes a long way), and have fun with it. It’s an easy, delicious way to add nutrition and variety to your food.  

More examples: This chocolaty deliciousness was made with zucchini…


Yep. Click here for the recipe and for great ideas to get you playing, check out 40 Unexpected Ways to Add Veggies to a Meal


Friday, July 4, 2014

Handana Product Review

Handana girl running

When exercising, I don’t glisten, or glow. I sweat… a lot... most profusely about the head and neck.


I don’t like the feel of sweat running down my face, the sting of sweat in my eyes or the cost of replacing shorted out head buds …(yep – it’s like that).

I’ve tried hats and all kinds of sweat wicking headbands and the sweat just runs under and thru them.  My cumbersome and not cute solution has been to wipe sweat from my face using a golf towel clipped to my running belt…until The Handana.

Handana image

The Handana is a hand worn, high performance sports sweatband.  From their website:
Handana® is a better way to beat the sweat! Our reinvented sports wristbands are made of soft, durable, Supplex Lycra fabric allowing you to wipe and wick away sweat and nasal drip that’s getting in the way of your activities.
I found it during a website search. The look and promise of performance caught my eye, but the story behind the product got me.

Handana was created by Katie Niemeyer - a wife, mom, nurse, marathoner and Stevens Johnson Syndrome (SJS) survivor.  SJS is a rare severe allergic drug reaction that causes the skin to severely blister and literally slough off.  At the age of 16, SJS left Katie covered from head to toe with painful blisters that developed into 2nd and 3rd degree burns. Katie was hospitalized in the burn unit for three weeks, she was unable to eat, was temporarily blinded, and her parents were told she would die. (More about her story). 

With quality medical care and a fighting spirit, Katie miraculously recovered.  Later in life she took up running. Scarring from SJS left her eyes highly sensitive and the extreme pain caused when sweat dripped into them made running (in Texas heat) very challenging.  In 2012 while training for her first marathon, Katie needed a solution and she created the Handana.




Katie's passion extends beyond the promotion of this helpful product to active advocacy for SJS. She's making a difference.

I was excited to receive a Handana to review. (Seeing I’m from Gtr Baton Rouge, Katie thoughtfully selected one in LSU colors - smile!)


handana w package


I’ve had my Handana for a few months, have used it dozens of times and ABSOLUTELY LUV IT!
  • It slips on easily and leaves your fingers free.
  • It has a comfy and natural feel. I’ve used it while running, cycling and taking mat classes like Pilates and Barre.
  • It works! The fabric performs beautifully. It efficiently wipes sweat away, and doesn't feel soggy against my hand after a long run.
  • It’s well made. After much use and laundering, my Handana still looks and performs like new.
  • It’s attractive.  The Handana is available in 5 sizes, and 20 colors combinations -  from solid standard colors to bright and fun two toned versions (so you can coordinate with your outfit).
Handana Collage

The Handana is a quality product that meets a definite need and raises awareness for an important cause.

For more information or to purchase, go to The Handana website.

For more information about SJS, visit the Stevens Johnson Syndrome Foundation website.