Making The Complicated Simple

Posts tagged ‘#ubp11’

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)
  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)
  8. 1 cup of lightly salted organic popcorn (70 cal, 4g fat)

Ultimate Blog Party 2011


Day 6 HealthMC “How to Build A strong Fitness Support Team”

Team Spirit, December 2006You’ve made up your mind this time to stick to your plan for good. You have everything lined up, your food is planned ahead of time, your workout  is scheduled  for the week, and you are really excited about the progress you’ve made so far.

In the middle of all your excitements you get the occasional naysayer (hopefully you don’t live with one), the constant doubter, the friend who complains about her weight yet to do nothing about it, and of course the jealous one who belittles every success no matter how big or small throughout your journey.

To deal with this toxic group you need a strong mindset paired with a strong support team. Having a great support system makes a big difference because you are whom you hang out with. The people you surround yourself with everyday, your life is more likely to look like there’s meaning: low-income, low self-esteem, complainer, losers, winners, or achievers. If you want to succeed in your healthy lifestyle, these are the people you should surround yourself with:

  1. A personal trainer (if you can afford one) who has YOUR best interest at heart. Not a personal agenda to push their business and/or services. Your personal trainer should also be a product of their product, how else would you know that what they are selling you works?
  2. An accountability partner. This person is the your go-to person when you feel like giving up, like you are not making any progress. The person you talk to sincerely about your failures. It is ideal if this person has already accomplished what you are trying to carry out. My accountability partner now is Ruby Carter Pikes, this 63-year-old fit mom keeps tabs on me worst than a GPS. But I know it is all out of love plus I get to learn from her ability. Ruby calls me to chat about my day, and urge me to be patient and stay focused.
  3. A workout partner. This person can be the one that gets you ready to exercise only because you already gave him/her your word. So by tagging along just to keep your word sometimes you end up having the best workout ever.
  4. Your family. Make it a family affair by involving your kids in your home workouts. My 3 year-old got so used to me doing cardio in the afternoon that when it’s nighttime he tells me “mommy it’s time to go to the gym” . Get your husband on board, and if he doesn’t want to eat clean YET, ask him to support you by not bringing tempting food around the house.

Your team can be bigger, the most important thing is that they know your goals, tell it to you like it is when you are whining, and continue to love you no matter what.

Your assignment on day 6 is to check your association and decide which one will be part of your fitness support team. You may have to dissociate from some people all together, have limited association with others and expand on your relationship with the rest. The group your expand on will definitely help you shine at the top.

Until next time spread the love….

Ultimate Blog Party 2011

Day 5: HealthMC “A Busy Mom’s Success Story”

Today’s inspiration is a special guest. A down to earth, amazing, super funny, supermom.  I call her supermom because this woman manages to look so amazing with a very very CRAZY schedule.   Ty is one of the most genuine person that I know, she is loving, caring and what you see is what you get.  Read her story and let her inspire you as you prepare for HealthMC Day: 6 “Who’s on Your Team”

Read Ty’s own words

From the time I could remember, I’ve always wanted to live abundantly healthy.  I’ve always believed without your health you have NOTHING!  I think one of the hardest things about losing weight is admitting your own part in being overweight in the first place.  We are always quick to blame someone else for making us fat.  I use to blame “getting old” as the reason.  Huh…whatever!  I am in full control of what I put into my mouth EVERYDAY.  It is a choice, and every single day I have the choice to feed my body the best nutrition possible.

After twenty years of yo-yo dieting and life “getting in the way,” I set out on the journey of a lifetime.  In January of 2008, at age 42, I found myself unhappy, unhealthy and ready for a change.  In my heart I was ready, but with my extremely hectic lifestyle, I knew it wouldn’t be easy.  Eating nutritious “clean” meals takes lots of preparation and my time was already limited!  But living a healthier life was important to me and I had to make the time!   I needed a lot of faith, discipline and determination if I wanted to start LIVING and not just EXISTING.  At the end of the day, it’s about BELIEVING in yourself.  Knowing in your heart, that you are WORTHY!

After months of “clean eating” and resistance training, my body changed drastically.  I stayed committed, focused and determined to prove to myself that this time, I WOULD NOT QUIT like I had so many times before!  Quitting just made me a failure once again, and this time I truly wanted to reach my goals and WIN!  It would be more painful if I didn’t. After initially losing 30 pounds, I still wanted more!  Not to be “skinny”, but really wanting to sculpt my physique.  So, I challenged myself by entering a bikini competition.  Training and dieting for a competition was probably one of the hardest things I’ve ever done, but the reward was wonderful!  Even with my long days and hectic lifestyle, I managed to stay committed.  For over 25 yrs. I’ve wanted to compete and there was no greater feeling than to do it at 44 yrs. old and to top it off, win third place!!  The feeling was AMAZING!  Even if I hadn’t placed, I still would have WON!  No trophy will ever validate my triumph!

Living a healthy, fit lifestyle isn’t easy, but it can be a lot easier if you plan, prepare and make yourself open to change.  Embrace new challenges and experiences so that you may grow.  Continue to believe in yourself and trust the process.  When I realized this was not simply about the number on the scale, but it was a LIFESTYLE change; I knew that I had finally figured it out, great things were yet to come and that I had finally arrived!

For all the women who think “40 something” is too old to start living healthy and fit, think again!  If you’re sitting there allowing yourself to think “it’s too hard”, “I can’t” or  “I’m a failure”…DON’T!  Don’t quit or give up.  If today is the day you were going to leave, quit or give up, postpone that decision another day.  Commit to taking care of YOU today.  When you get up tomorrow, praise yourself for making it one more day.  I hope that I can inspire you to find your inner and outer glow in the process.  Even on your toughest days…CLAIM YOU VICTORY!  YOU DESERVE IT!

To your every success,

Fitfully yours,

Tyneshia “Ty” Royal

Today’s Recipe is simple and quick “Quinoa Shrimp Salad”

Ultimate Blog Party 2011

Day 4: HealthMC “Spring Cleaning”

White gloss kitchen design with wooden floorsOur guest yesterday, Paula Hannah, mentioned “nothing was more impactful than the following statement the PT shared. “This is an 80/20 process, 80% diet/20% exercise”.

If 80% of the process is nutrition/diet, then why in the world do we spend hours doing cardio?  No more of that nonsense, you know it, you hear it all the time, so now it’s time to show action.  It’s time for some kitchen, pantry, mini-fridge in the bedroom (we know some of you have those), work cabinet, glove compartment, secret stash in the basement, basement freezer SPRING CLEANING.

Motivation alone will not make you succeed.  If you are truly serious about living a healthy lifestyle, get rid of anything in your home that can sabotage your efforts.  It doesn’t matter how much you paid for it, GET RID OF IT!  Don’t bring it to your job! If it’s unhealthy for you, it’s unhealthy for anyone else.

Moms are usually the ones who do grocery shopping for the entire family so it’s time to show some tough love and set up good habits NOW when it is the best time in your kids.  If it’s not good for mommy, it’s not good for your kids either.  Kids adapt faster than we think, give them more credit and don’t use excuses like “that what he/she likes”. YOU are the adult, YOU buy the food, YOU are the boss, YOU make the decisions that are best for your family for life.  No more sugary cereal, juice loaded with sugar (unless you enjoy going to the dentist not for annual cleaning), no more microwave pancakes, microwave anything.  Cook real food, involve them in the process, eat together and have quality time with your family.

The assignment today is to grab a big trash bag and to go through your refrigerator, pantry, or anywhere you know junk food is lurking waiting to sabotage you when you are at your pick performance.  Do not underestimate the power of junk food.  If you have it in the house, YOU WILL EAT IT.

Recipe of the Day:  Salmon fillet & Cucumber like you never had it before


Ultimate Blog Party 2011

Salmon Fillet With Sweet Potato & Cucumber

You ever had the feeling that you paid too much for an item after you bought it? That’s exactly the way I felt after buying some salmon filet at WholeFoods last week.  I usually get my salmon somewhere else but they are too small, I wanted thicker salmons so I settled for WholeFoods Wild Alaskan Sockeye Salmon fillet for $11.99 (12 oz).  They had better taste good, and boy! I do not regret the $11.99.

Fish is a healthy protein that you should eat at least 3 times a week.  The best ones to have are

  • salmon
  • mahi mahi
  • tilapia
  • flounder
  • catfish

SimpleChef will help you incorporate fish the clean eating style.  For this recipe you need

  • 4 salmon fillet
  • 2 medium sweet potato baked and diced with skin
  • 2 medium English cucumber
  • 1 tsp of white wine vinegar
  • 1/2 tsp stevia
  • a mandolin slicer.  I’ve had the Oxo good grip one for 5 years now and swear by it.
  • olive oil cooking spray
  • salt and pepper
  • other seasoning of choice for the fillet
  • non-stick pan

Step 1: Sprinkle the salmon fillet with salt, pepper, other seasoning and let it seat for a few minutes.

Step 2: remove some of the cucumber skin and slice them into ribbon style.  Sprinkle salt and pepper over it and let it seat for a few minutes.  Spray cooking spray on your pan and heat it over medium toss in the cucumber and let it saute for 2 minutes.  Add the vinegar and salt and toss for another minute and set it aside.

Step 3: Spray some more cooking spray – 5 quick spray is 1 serving – and let it heat over medium.  Cook the salmon for 5 minutes on each side.

The entire meal should yield 4 servings divided equally and

Voila le poisson succulent!

Day3: healthMC “Age is Only a Number Ladies”

Some of the excuses I hear all the time from women

  • I’m not lifting weights because I want to look feminine
  • I have no intentions of looking  like a fitness competitor, I just want to look normal.  (what is normal by the way?)
  • They eat like rabbits, I want to eat normal food (what normal food are you talking about because most of them eat clean?)
  • I was at a store and this lady saw a free magazine featuring a fitness competitor on the cover and said “see that, that is not feminine at all and I have noooooo intention of looking like that”

Ok, let me just put it out there, even if you have no intentions of competing you could at least say ” I want to look like a competitor”. Don’t look for a reason not to be in your best shape, choose to be a winner not a whiner.

The flip side is that so many women dropped this defeated attitude and decided to reclaim their health by changing their body at any age.  One woman who proves all the earlier statements wrong is Paula J. Hannah.   At 48 years old she looks the best that she ever did in her life.  This month she was featured as a success story in Oxygen Magazine.  Paula is my guest today and I give you her own words to inspire you today. I am 100% sure that Paula will inspire you so stop by her Facebook page and let her know how her story moved you.

June 2009, at the ripe age of 46 (celebrated my 48th birthday this past November) I purposed in my heart to live, having survived a mentally abusive marriage of 10 yrs (dated 7 yrs prior), relocating to a city where I knew NO ONE compounded by single parenting, 2 yrs of unemployment, foreclose, repositions, depression, brokenness and despair only to come to the point in my life where I now stand, RENEWED.

I was alive but not living, breathing but not feeling, conscience but not aware.  I vaguely recall clothing myself in “green with envy” as a friend from church began taking actions to lose weight.  I would often say to myself how much I wish it were me until one day I decided to no longer stand idly by but take matters into my own hands.   I renewed my gym membership at the local commercial gym in addition to using the gym fully paid for at the office…yes I know…tisk tisk tisk.

One evening at the gym I was offered a personal training session and while I gathered a lot of useful tips concerning the proper way to use the equipment and proper form, nothing was more impactful than the following statement the PT shared.  “This is an 80/20 process, 80% diet/20% exercise”.  He further explained that the more effective and fail proof way to reach a healthy weight and obtain a body I could be proud of was first made in the kitchen.  I’ve been 100% clean eater since May 2009.

I realized quickly that creating and executing a workout routine was way out of my area of expertise so I forfeited owning a car in exchange for training sessions.  During the intake I was asked what were my short and long-term goals?  Can you say clueless!  I knew I didn’t want to give the standard “girly” answer of wanting to be toned so without much thought I said body build…I let it rest then repeated….yeah I want to be a bodybuilder.  Little did I know that this external restructuring would have as much of an internal repair mechanism as it did to my physical structure.  The place I least likely would be found was the place where I was found.  I’ve often said that once my outsides caught up with my insides I was going to be certifiably dangerous.

Goal set, goal achieved…Oct 2010 I stepped on the stage 82lbs lighter (227lbs May 2009).  While the outcome didn’t result in a top 5 placing I know right well there’s no hardware equal to having my mom say with tears in her eyes she couldn’t recall the last time she saw me smile; my only daughter (15yrs) designing a shirt that read “Proud Daughter of a Bodybuilder”; FB friends whom I never met taking a 5hr car ride to show their support; trainer confessing that he commented to the person seated next to him “Dang she has one hell of a back” then realized it was me.  No, I didn’t walk away with a trophy but a WINNER none the less.

Recipe of the Day: is SimpleChef Canadian Bacon Breakfast

Until next time, spread the love…

Ultimate Blog Party 2011

Guilt Free Spaghetti & Black Pepper Chicken

Spaghetti squash, part of the winter squash family, is an oval fruit with yellowish skin, on the inside the stranded flesh looks like spaghetti. This fruit is

  • low in cholesterol
  • low in fat
  • excellent source of dietary fiber
  • vitamins B6 and C

Spaghetti squash is healthy and its versatility makes it a great substitute for regular pasta.  Comparing spaghetti squash with whole wheat pasta you can save a few calories and carbs eating spaghetti squash.

  • 1 cup of cooked spaghetti squash has: 41 calories, 0g of fat, and 10 g of carbohydrates,.
  • 1 cup of cooked whole wheat pasta has: 174 calories, 0.8 g of fat, and 37.2 g of carbohydrates.

Today SimpleChef brings you  “Spaghetti Squash with Black Pepper Baked Chicken”.

  • 1 medium spaghetti squash
  • Trader Joe’s Black Pepper Sauce
  • 4 skinless, boneless chicken breast
  • 1 (1-gallon) ziplock bag
  • Mrs. Dash original seasoning
  • Olive oil cooking spray

Step 1:  Preheat oven at 375 degrees. Place the chicken breast inside the ziplock bags with 2 tbsp of Trader Joe’s black pepper sauce (you can add more to make it hot and spicy to taste). Set aside in the refrigerator for 30 minutes.

Meat Preparation Tip: When I come from the grocery store, I don’t put my meat in the freezer in its original packaging.  I season it and put it in a ziplock freezer bag, then I put it in the freezer.  The longer it stays in the marinade the better it taste.

Step 2: Cut the spaghetti squash in half. Remove the seeds and spray each side with olive oil cooking spray. Sprinkle a dash of Mrs. dash and cook face down on aluminum and set aside to bake

Step 3: Place chicken on bottom oven rack over aluminum foil (I use those a lot because I do not like cleaning dishes 🙂   ) Place squash on top oven  rack facing down on aluminum foil.  Let everything bake for 45 minutes.

Use a fork to scrape the spaghetti squash and get rid of the skin

Et  Voila le poulet!

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