Making The Complicated Simple

Posts tagged ‘healthy’

Day 7 HealthMC “8 Snacks Under 100 Calories”

One of the many challenges we face when trying to leave a healthy lifestyle is to figure out what to snack on. The usual snack that we found at work are either chips, candy bars, cookies and ice scream from the vending machine or the classic candy jar and free donuts all high in calories and fat. The best way to stay clear of all those saboteurs is to bring your own snack, keep them in your bag, your cabinet or your lunch box. You can get pretty creative with what you have at home or you can buy some snacks making sure that they are low in calories and fat. Here are some suggestions:

  1. 10 Kalamata olives (90 cal, 8g fat)
    Kalamata Olives
  2. Isagenix SlimCakes® (90 cal, 2g fat)
  3. A Medium Apple (65cal, 0g fat)
    Apple
  4. Half of 1 Ezekiel English muffin (80 cal, 0.5g fat) with 1 tbs of organic apricot orange fruit spread (16 cal, 0g fat)
  5. Celery sticks (15 cal, 0g fat) with 1tsp of Natural Peanut Butter (33 cal, 2.7g fat)
    Shameful binge cycle 10/20/08
  6. Isagenix IsaDelight™ decadent chocolate (50 cal, 4g fat)
  7. 1 fresh grapefruit (69cal, 0g fat)
    grapefruit
  8. 1 cup of lightly salted organic popcorn (70 cal, 4g fat)
    Popcorn

Ultimate Blog Party 2011

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How To Make a Simple Omelet

We hear it over and over and it’s true “Breakfast is the most important meal of the day”  I will add “Breakfast and lunch are the most important meals of the day” .   Eating your breakfast within the first 2 hours you are awake is ideal.  Also breakfast should not be

  • complicated
  • from a fast food place no matter how healthy the claims are (no nutrition labels, so you really don’t know what’s in there).  Some like McDonald’s get the simplest thing like oatmeal wrong, loaded with processed Je ne sais quoi.

To help you start your day right, SimpleChef brings you a quick, inexpensive and healthy breakfast that takes 10 minutes to prepare.  You will need:

  • 1 cup of baby spinach
  • 1/4 cup egg whites
  • 1 whole egg
  • 2 scallion chopped
  • Extra Virgin Olive oil cooking spray
  • 1 tsp goat cheese
  • non Stick pan

Step 1: Coat your pan with 5 quick spray of the extra virgin olive oil. Heat the pan over medium

Step 2: Mix the egg whites and whole egg and add to the pan.    Spread egg mixture evenly in pan and cook until center is set for about 3 minutes

Step 3: Spread spinach, goat cheese and scallion over half of omelet.  Carefully loosen omelet with a spatula around the corners and fold in half. Cover and cook for 1 minute.  Slide your omelet into a serving plate and

Voila!

Day 0: “A Healthier Me Challenge: Preparation”

Congratulations! You’ve completed the first step in being committed and dedicated to simply leaving a healthy lifestyle.

I start with Day 0 because we don’t want you to dive into anything without preparation and planning. Remember

  1. Get your friends and family to join in.  I don’t care which plan you choose to do, as long as it is a clean diet, let’s get started.
  2. Follow me on Twitter and “like” my Facebook Page for updates and tweets.  I will be tweeting about my day, I invite you to do the same and use #HealthMC on all your tweets to see what other participants are sharing about their progress.

Day 0: Preparation

  1. Know WHY you want to do this before you start adventuring in the HOW. You reason to get healthy has to be a very strong one.  A reason that is stronger than any “BUT’ you can and will come up with.  For instance your why maybe “to get into my wedding dress”.  That’s is not a strong enough WHY because what happens after the wedding?  Remember this is a lifestyle that you are building so make yourself worth it and figure out a WHY that will keep you from eating junk food.”I want to get healthier because I want to stop the history of obesity and mindless eating in my family tree.  I want to feel in control by leading myself into being a role model for my son and others around me.  I want to inspire my clients to not give up because I’ve been there.”
  2. What do you want to accomplish by April 30th, 2011?
  3. Who do you have to become to make this happen?

What eating habit, physical activity and mind change are you going to do?

A few weeks ago, I was feeling sluggish and hit a plateau.  I was introduced to Isagenix products and decided to try the 9-day Cleansing System to get into new gears as I prepare for my next show. I followed the system to the “T” and lost a total of 8lbs. The greatest side effects I experienced were

  • sleeping bette
  • no longer feeling bloated
  • I broke my plateau and had lots of energy.

I chose Isagenix because it aligns with my healthy lifestyle as an athlete and my family can enjoy the same healthy benefits. Isagenix even has a Kosher line and their protein quality is extraordinary. If you car breaks down you have no hesitation in spending $500 to make it run smoothly, so why would you want to put junk in your body or some products that you have no idea what the ingredients are or what the side effects will be.

You do not have to start this journey with Isagenix, I will provide you the tips I live by on my blog either way because this is not about  PUSHING PRODUCTS, this is about changing the way we take care of the greatest asset we have “OUR BODY”.

I recommend you get a journal  to track your measurements, your eating habits, and to watch yourself change gradually. It can be extremely motivating.  Your first assignment is to answer the questions 1-4 in your journal.  Type it also, print it and put it on your fridge, vision board or somewhere you can see it everyday.

Recipe of the Day:

Visit my guest blog at Designer Wife hosted by my amazing friend and designer, Lindsay, to try a clean recipe of Dark Chocolate Chicken Tortilla.

Make sure you check the Ultimate Blog Party for lots of cool free prizes and a chance to win $100 gift certificate I am offering to one (1) lucky winner to try Isagenix.   Let’s get healthy and spread the love…

Ultimate Blog Party 2011

“A Healthier Me Challenge” In April 2011

Image by © Sean Justice/Corbis

Starting April 1, 2011 I want to kick-off a challenge called “A Healthier Me Challenge” (HealthMC).  Join me at the  Ultimate Blog Party where one (1) lucky winner will receive $100 Gift-Certificate that can be used at my online store, SimplyWebly

What to Expect

For 21 days , from April 1 to April 22th, we will be working together to change our

  1. Diet
  2. Activity Level
  3. Lifestyle
  4. The way we see ourselves

You will not be doing this alone because I will be doing the challenge and post about what I do, my progress, and end results.  This is not about DIETING, this is about starting or strengthening the foundation for a HEALTHY LIFESTYLE with or without a gym membership.

Why should you join the Challenge?

Accountability and feeling good about yourself without being judged. When like-minded people get together to carry out something and celebrate together, they tend to stick to the plan

. Having a platform to report to and share your progress makes you feel like you don’t want to waste any more time talking the talk and not walking the walk.

What’s the Plan?

  1. From April 1- Arpil 8, Join the HealthMC challenge.  Visit the Blog Party where one (1) lucky person could win $100 Gift Certificate courtesy of Moi.
  2. Register for the challenge by commenting on this blog post with this sentence :” (your name) is on her/his way to be a Healthier Me.”
  3. Spread the word, invite family, friends and co-workers because You will get all you want in life if you help enough other people get what they want.” (Zig Ziglar)
  4. I will be posting daily motivation and tips so make sure you subscribe to the blog  and get the RSS Feed
  5. If you have a Twitter account, follow me @SimplyWebly and search for the hashtag HEALTHMC , save the search to get the latest tweets about the challenge (#HealthMC)

Thank You
Thank you for the incredible year so far, thank you for the amazing support I receive. Let’s simplify getting healthy together.

GET READY, SET GOALS, CONQUER YOUR FEARS, START NOW….

Ultimate Blog Party 2011

Motivation Monday: Overcoming What Sabotages Your Diet

Do you ever start a new diet, extremely dedicated to do well, expecting support from your family and your friends at work to realize that you are all alone? Even worse they know you want to start living a healthy lifestyle and it seems that everything they do is meant to sabotage all your efforts.

  • Let’s go to  the Cheesecake Factory for our girls’ night out.
  • Let’s order pizza or chinese food for the book club on Friday.
  • Don’t forget the big birthday cake at work and they insist you be “a team player” an get a big slice,  “Here take some home with you, we don’t want this nice cake to go to waste.”
  • What about the “free food” excuses.  After a  big meeting at work, lots of food end up in the kitchen, well “I  never say no to free food.”
  • Let’s not forget our loved ones having a BBQ where the menu is: ribs, gigantic sausages, chicken wings, mac’n cheese and potato salad loaded with God knows what.

Junk_Food_Cartoon

Tabitha, the winner of the last giveaway made a comment and asked me to blog on how to overcome social pressure and to keep on seeing yourself as the new “You” when you start a healthy lifestyle journey.

Let me tackle the first part, overcoming social pressure. When I started doing Weight Watchers, one of my co-workers tried to get Weight Watchers to come to our department. We needed only 5 people to sign-up; although most of the people in the department claimed they wanted to lose weight, absolutely no one wanted to sign-up for Weight Watchers. Ok, if not this program let’s start a walking group, nada. Free food at the kitchen, an email would go out about it, first come first serve. A gigantic cake for someone’s birthday, take an extra slice with you home. It didn’t matter how clearly I stated my intentions to stay on track, bring my own food from home, someone, somehow was the saboteur of the day.

I didn’t want to be rude or come out as the one who had it all together but the environment was against my efforts. One day I just decided that enough was enough. Only 1 person shared my interest and guess what? She was the only person I had lunch with or shared my interest and my successes.

You have to pick an environment that challenges you; an environment that is better than you in other words a group of people already succeeding in what you are trying to accomplish. It means something to let your loved ones know about your goals but if they insist on putting you – most of the time not with the intention of sabotaging you – in a situation that is tempting I think it’s best to just go all Nike on them and Do it. Do what is best for you, avoid them, don’t talk about your goals with them because they will never understand or they are just not at that level of commitment yet. No one influences your progress unless you allow them to. Just tell them “Thanks but no Thanks”. Honesty is the best policy and when you tell them no long enough they just leave you alone.

Now the second part, to keep on seeing yourself as the new you. It’s hard to see it sometimes when your gut is staring at you every time you look at yourself in the mirror. The solution is to have faith in the process. If you are doing everything you know in your heart you should be doing to get results i.e. eat clean, exercise regularly than you will remain motivated. You did not get where you are overnight so don’t expect it to change over night. It is as Darren Hardy describes it in his book The Compound Effect, a series of small choice over time that leads to success. Stress and self-doubt in this case most of the times come from not doing what you know you are supposed to be doing.

One thing I use and know works for sure is taking pictures of yourself in a bikini. Take a picture of yourself now in the bikini when it looks like it wants to dial 911 “What in the world is she thinking about?”. 3 weeks or 1 month later take new pictures and compare them to the previous ones. In this case seeing is believing and pictures don’t lie. When you see the compounded progress you will regain confidence and your future You will seem closer and closer. So be patient and keep in mind that small choices over time will make the new You a reality. One more thing I keep the picture I hate the most on my iPhone and when I get tempted, I look at it and the temptation doesn’t seem so attractive anymore especially when I think about all the hard work and sweat I put in to lose 2 pounds at a time (yes 7000 calories that is no joke when exercising but easy when eating whatever, whenever).

So my friend be patient, be the tortoise in your race and be careful with your association.

Until next time, spread the love…

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SimpleChef: Quinoa Shrimp Salad

There were a lot of great comments on  the “Best of Clean Eating” book for Valentine’s giveaway . One comment from Leah requested recipes that can be done on a budget. Well you’ve asked, and I have the answer. I was soooo hungry on Monday when I got home from a very busy day and just wanted to eat something light. I had the ingredients in the fridge and quickly put together a veggie shrimp salad. The ingredients are easy to find and do not cost that much. So Leah here it is.

For the Quinoa Shrimp salad you will need:

  • 1 small zucchini cut in half-moon shape
  • 4 ounces of cucumber cut in half-moon shape
  • 1/4 cup of cooked quinoa ( You can also substitute the quinoa with cooked brown rice)
  • 4 ounces of pre-cooked shrimp (you can find in any grocery store in the frozen section)
  • 1 small tomato cut
  • 3 ounces of diced red pepper
  • 2 tbsp of fat-free balsamic vinaigrette dressing

Step 1: Start by boiling 1/4 cup of water and steam the zucchini in there for 3 minutes.

Step 2: Transfer all the veggies into a salad bowl and top it with the shrimp and quinoa.  Add the fat-free dressing of your choice and

Voila!

 

Enjoy and spread the love…

 

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