chi chi chia...........

Chia Seed Pudding.....

Have y'all ever heard of chia seeds? Well my sister Wesley and friend Lindsay have been trying to get me to add them to my diet and I thought what better way then through dessert.

A little chia info..........chia seeds are high in essential fatty acids, protein and soluble fiber.   They are also a good source of antioxidants and have more than 6 times more Calcium than milk, more than 3 times more Iron than spinach and more than 15 times more Magnesium than broccoli.   They absorb more than 8 times their body weight in water, forming a mucilaginous gel, which causes a slower release of carbs, keeping the sensation of fullness for longer.   They also act as a bulking agent, helping to cleanse and soothe the large bowel, absorbing toxins and strengthening peristaltic movement.

Really good for the gut!

So yesterday morning I decided to try this dessert. I was pretty doubtful about it, and of course it completely surprised me. IT WAS SOOOOO GOOD.

Ingredients : Chia seeds 

 Unsweetened Vanilla Almond Milk, Stevia, Cinnamon, 1/4 a banana, 

 **2 strawberries, sliced almonds (optional)

Do this in the morning because it takes about 6 or more hours to get into the pudding consistency.

1) mix in a bowl 2.5 tablespoons of chia seeds with 2 cups of almond milk

2)stir on and off every minute for 10 minutes (helps to prevent clumping)

3)add a few liquid drops of stevia

4) a teaspoon of cinnamon

5)chop your banana super small and drop it in.

6) mix it all again, cover and put in the refrigerator

-then when it is ready to be served top it with some sliced almonds and strawberries for a little extra 

to keep variety in it, add a bit of peanut butter, blueberries, walnuts, coco powder or even chocolate flavored soy or almond milk

YUMMMMMMMMMMM

cocktail time......

As I was sitting here thinking about what I should blog about today, my friend Abby called... Mid conversation we started talking about her weekend, cocktails and her new love for Skinny Girl Margaritas ;) And for those of you who know me, you know my complete and utter love for SKINNY MARGS! I think I can say not being able to have one on a hot summer day was the hardest thing about being prego...

I am a huge fan of Bethanny Frankel's Skinny Girl

 It is easy for on the go, super convenient for a quick cocktail and only like $12 bucks. 

But I thought today I would share the recipe I use to make my home-maid drinks. I also share this recipe with every bartender and waiter I order a drink from...... This recipe guarantees the freshest taste and is super low in calories.  Try to find bottles that say "100% agave" or just "pure agave". As a general rule, you'll probably get the best quality drink by buying the brand with the highest percentage agave that you can afford. By law tequila must be made with 50% of the juice of blue agave, so then the cheaper brands end up just using cane syrups or sugar for the other 50%.

**so keep that in mind next time your shopping -added sugar is the devil. It is cellulite, fat, calories and a hangover waiting to happen.

Boog's Fav Margarita-

a beautiful glass w/ salt on the rim and crushed ice

a few fresh lime wedges

2 oz of clear tequila

2 oz of Grand Marnier or Triple Sec (which ever you can afford)

1 oz of fresh lime juice

a pinch of salt 

STIR AND ENJOY!!

remember you can eat or drink anything you just need to be smart about it

Vitamin C.......

Vitamin C - a major key to flawless skin.

Vitamin C is an antioxidant, anti-inflammatory and collagen stimulator. It controls oily skin, hydrates and shields against UV rays. Vitamin C reduces lines, wrinkles, discoloration by stimulating new collagen. All types of vitamin C act similarly, the question is which are the most stable and can best penetrate the skin....

1) The natural formulation L_ASORBIC ACID

*this is the same version found in our diets, but the amount that you would need to eat to gain the skin benefits is incomparable. It can range in strength from 5-20%.  It can sting and be more harsh on the skin but is AMAZING!

I have been using this from for a year now and can tell a difference in my skin. It actually helping to re-build the skin.

My favorite

The OBAGI line. I use the 20% to get my most bang for my buck, so if your skin can handle it, USE IT! If your more sensitive try the 5% to 10%

**I buy mine from this eBay shop because its the best price. But most skin care places in your town should carry it too. Just call and ask! Also it has to be kept in a cabinet or in the dark because its low PH.

2) The least irritating MAGNESIUM ASCORBYL PHOSPHATE (MAP)

*this is said to be a more gentle form, it is a synthetic form of vitamin c that has been added to a fatty acid, like palm oil. It makes for a good alternative for sensitive skins that want the benefits of C but can't do L-Ascorbic acid---- I found the best reviews on this product

cellceuticalskincare.com

3)The free-radical fighter ASCORBYL PALMITATE

*This is made from a mix of L-Ascorbic acid and palm oil. The combination creates a non-acidic fat soluble vitamin c that doesn't generate free radicals, so there is no inflammation.  It is highly effective, stable in the jar and doesn't oxidize. 

Naturopathica Vitamin C Revitalizing Complex

naturopathica.com

SERIOUSLY consider adding this to your daily skin regime. I  think it is the most effective product I use

speedy sunday.....

Its Sunday and normally Sundays are my LAZY day, but for once it is a beautiful day in Lubbock so I am going to go for a quick and easy jog with my friend Lisa....

Can I CHALLENGE everyone to find a friend and go for a 20 minute jog today?? I mean really, what is 20 minutes? NOTHING!

top 12 benifits of jogging -- (click me)

favorite things......

These are a few of my favorite things.....

Ezekiel 4:9

golden flax

This is the most amazing crunchy cereal. I love to eat it with unsweetend vanilla almond milk, or  sprinkle it on top of my oatmeal to add some crunch.  Can it get any healthier??

Alpine Avocado Vinaigrette

 We bought this when we are in Vail and it is SOO good! Click on the name and it will take you to there website!

Smart & Delicious Tortilla

These tortillas are only 50 calories, plus 5 grams of protein, ZERO sugar, 7g of fiber, and only 10 carbs. We LOVE using these to make egg white black bean breakfast tacos, turkey wraps and my fav a grilled turkey quesadilla with onions, spinach, tomatoes, and mustard ( I will dedicate a post to it in the near future ;))

HAPPY WEEKEND!!

sweet potatoes and spinach......

Sweet Potato Spinach Hash

This is one of my most favorite sides.. First I LOVE shredded hash browns and second I LOVE ketchup. So when I make this side I get the best of both worlds for dinner, and its actually healthy. I treat this as hash browns but with added spinach and minus the potato ;)

Ingredients : 1 sweet potato, 1 bunch of spinach, salt and pepper, low sugar ketchup for dipping

**did y'all know they made low sugar ketchup? Yes, Heinz makes it and it taste the exact same with barely any sugar.

Nutrition Facts
Serving Size 1 tbsp (16g)
Amount Per Serving
Calories from Fat 0 Calories 5
% Daily Values*
Total Fat 0g		0%
	Saturated Fat 0g	0%
Cholesterol 0mg		0%
Sodium 170mg		7%
Total Carbohydrate 1g		0%
	Dietary Fiber 0g	0%
	Sugars 1g
Protein 0g
Vitamin A 2% Vitamin C 0%
Calcium 0% Iron 0%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Okay so here is how you make this delish dish!

-shred the sweet potato 

- brown the sweet potato in a skillet on medium heat for 8 min. Use your Misto Olive Oil sprayer and lightly spritz them

- after 8 minutes add fresh spinach, reduce heat to low, stir and cook till spinach is completely soft (maybe 5 more minutes)

- then serve and eat!

***you can eat anything if you just remember there's a healthy way to eating everything

Old running shoes.......

If you are like me then you have a few pairs of old running shoes that for some reason you are still holding on too. I'm not sure if it's because I'm cheap and don't want to throw them out? Nostalgic? Lazy? Or what! So I had to pass this info on, think what a difference it will be making in someones else's life.. I challenge you to make the time to mail a pair ....

Runner's World Shoe Donation

A complete listing of all organizations that accept used running shoes.

Published 08/28/2006

Runner's World has continued its commitment to find a place for your old running shoes. We sought out worthy organizations that will take your used running shoes and bring them to the less fortunate in throughout the world. If you would like to contribute, here are a few places you send your old running shoes.

Soles4Souls

Shoe companies, retailers, and individuals can donate footwear both new and used to those in need around the world. Soles4Souls has coordinated relief efforts for the Asian Tsunami and Hurricanes Katrina, Rita, and Ike, netting over 1 Million pairs donated for these disasters.Send your old running shoes to:Alabama (Primary Warehouse Facility)Soles4Souls, Inc.315 Airport RoadRoanoke, AL 36274TennesseeSoles4Souls, Inc.619 Old Hickory Blvd.Old Hickory, TN 37138NevadaSoles4Souls, Inc.Foreign Trade Zone #896620 Escondido StreetLas Vegas, Nevada 89119

Shoe4Africa

Shoe4Africa is a charitable organization whose mission is "empowerment through sports and education, creating unique health initiatives, and promoting Aids awareness."

Note: All shoe donations from America must be sent via Airmail.

Send your old running shoes to:

Shoe4Africa

c/o Monicah Kiplagat

PO Box 6943

Eldoret, Kenya

Nike Reuse-A-Shoe

Grinds your old running shoes into material that makes athletics and playground surfaces.

Send your old running shoes to:

Nike Recycling Center

c/o Reuse-A-Shoe

26755 SW 95th Ave.

Wilsonville, OR 97070

The Shoe Bank

Founded in 1989, the Shoe Bank provides shoes for twenty thousand people every year - primarily children, both here and abroad.

Send your old running shoes to:

Michael Barringer

Shoe Bank

205 Becky Lane

Rockwall, TX 75087

Heart and Sole

Provides new and gently used shoes to the poorest of the world's people. Since the project began in 1999, more than 6,000 pairs of shoes have been shipped around the world.

Send your old running shoes to:

Ann Cook

A314 East Fee Hall

College of Osteopathic Medicine

Michigan State University

East Lansing, MI 48824-1316

Warren Striders Track Club, Inc.

Provides running shoes to local and area low/moderate income families who often are unable to purchase adequate running shoes to their children.

Send your old running shoes to:

Jack Thornton, Jr.

Head Coach/Program Director

P.O. Box 3440

Warren, Ohio 44485

Sole Responsibility

A non-profit organization formed by a group of runners in Ottawa, Canada who donate gently used running and walking shoes overseas.

Send your old running shoes to:

Sole Responsibility

83 Place Road,

Ottawa, Ontario

K1L 5B9

For more information, go to www.soleresponsibility.org/ or contact Jennifer North at 613-240-4300

21 days.....

There are always things popping up our lives that we think we can never quite, we think its impossible. I have friends that say they can never get into exercising, or they could never change the way they eat and live.... Well  I wanted to share this AMAZING fact with you guys and give you some encouragement..........

Scientists say it takes 21 days to break a bad habit or establish a healthy one. 21 days. In just three weeks, you can change your life. And it doesn't matter how long the bad habit lasted. It still just takes 21 days to retrain your mind and body to crave healthy things.  

** it might feel like a long 21 days but in the grand scheme of things, its NOTHING!

SO START TODAY!

whats for dinner.....

spring vegetable succotash with poached egg
20 minutes- serves 4

Ingredients: 1/4 lb. wild mushrooms, 4 chopped scallions, 1/2 clove minced garlic, 1 tbsp olive oil, 1 bunch red radishes, 1 fennel bulb (cored and cut into strips), 1 tbsp fresh dill, 1 tsp fresh thyme, salt and pepper to taste, juice from 1/4 lemon, 2 bunches spinach, vinegar, 4 eggs

For succotash: Cut mushrooms into small pieces. Toss with scallions and garlic; set aside. In a large skillet, heat olive oil over medium heat until shimmering. Add mushroom mixture, and cook until lightly browned, about 2 to 3 minutes; add radishes and fennel. Season with dill, thyme, salt and pepper. Stir in
lemon juice, and cook for another 3 minutes. Toss in spinach with a drop of olive oil, and cook until wilted.

Meanwhile, poach eggs on at a time: Bring a small pot of water and splash of
vinegar to a boil. Crack egg into a bowl. Stir boiling water into a whirlpool, and quickly but gently tip egg into pot. Lower heat to a simmer, and cook for 3 minutes. Remove with a slotted spoon, and season with salt and pepper. Spoon vegetables onto plates and place egg on top.

**also if you don't have some of these veggies, I always recommend chopping up what you have in your fridge and throwing them in too! its a great way to use what you have at the end of the week 

ENJOY!

han*gry.......

han*gry

(han-gree) adj

a state of anger caused by lack of food; hunger causing a negative change in emotional state.

**my perfect word- seen in glamour magazine 

10min toning....

Have any of you been to a Core Fusion class or one of those Barre classes? Well if you have you will know what a killer work out they are, and sometimes I wonder how 2lb weights can kick my butt?? The whole "Core Fusion/ Barre" class concept is high energy, no impact, micro movements with 2-3lb weights. This combination creates MY ideal body figure, long lean toned muscles.

Unfortunately we do not have any barre classes in Lubbock so I was ecstatic when I found web videos. They are 10 minute clips of different segments from the class. I have been doing the body sculpt  10 min video at night for 5 nights and can HONESTLY say I can tell a slight difference in my arms.

The videos are perfect for a quick workout when you are out of time, if  you

 are in a town that doesn't offer classes, or if you are on vacation and want a killer workout you can do in your hotel room.

If you click on the core fusion link up top you can find the full dvds they sell but for me the 10 min clips work better...... I have purchased many workout dvds in the past, convincing my self that I will do them in my living room and that last about 3 days! To me there is nothing more boring then doing an exercise video alone in your quite living room ;) So be realistic with yourself and just add a 10min clip to your daily exercise routine!

 **all you need is a set of 2 or 3lb weights

I would love to hear if you guys like these clips as much as I do or if they make your body ache like they do mine!! 

**Also if you have an exhale spa in your town check out a real core fusion class, or google barre class in your town and see what pops up.  I actually believe these workouts can transform your body.

fitness tip....

Looking to drop some excess fat? Here's a simple solution that actually works: Carb Control.

 Eating carbohydrates isn't all bad. The time of day that you eat them is the most important factor in reducing weight.

Although fruits and vegetables are carbohydrates, we are only referring to complex carbohydrates: breads, rice, pasta, potatoes, grains and refined sugar.  Yes, cookies, chips and crackers fall into this category  ;)

Complex carbohydrates are those that convert into stored fat if not utilized.

Try to avoid all complex carbohydrates and sugars after 3pm. Instead, eat only lean meats, poultry, fish, fruit and vegetables after 3pm. Of course, don't overload with carbs earlier in the day either.

Add an extra edge by drinking only water after 3pm.

After a few weeks, you should begin feeling a difference in how your clothes fit around your mid-section.

Happy Weekend!

black bean brownies....

Yep, Black Bean Brownies.....
I know your doubtful already, but don't be.. these are actually good tasting and good for you. I figure its Friday and we all love a little dessert on the weekend. So I thought I would share this recipe with you to celebrate the weekend. TGIF!!!

Servings: 9  

Nutritional Info: 85 calories, 1g fat, 16g carbs, 4g protein

Description:

Dense, fudge-y and ultra-healthy, these brownies are a great alternative to traditional brownies! It's amazing how they taste like chocolate and fudge and not beans! Chef's Notes: Rolled oats run through the food processor may substituted for the instant oats. 

Ingredients:

• 15 ounces black beans, drained and rinsed
• 2 whole bananas
• ⅓ cup agave nectar
• ¼ cup unsweetened cocoa
• 1 tbsp cinnamon
• 1 tsp vanilla extract
• ¼ cup instant oats

Instructions:

Preheat oven to 350 F. Grease an 8x8" pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. Chef's Note: if you find these brownies are too soft or too fudge-y, add another 1/4 cup oats.

BAKE UP!!!!

carbless spaghetti....

Yes, there is such thing!!!! SPAGHETTI SQUASH

 I promise this recipe is so good even the men in your life will love it. I have served it to my husband, brother-n-law and father-n-law and they are manly meat/carb eating west Texas men ;)

Spaghetti Squash w/ Turkey Meat Sauce

Ingredients: 1 spaghetti squash size depending on how many people your cooking for, easy to refrigerate and eat the next day

- 1 jar of Newman's Own Marinara

- 1 lb of lean ground turkey (i like 93/7)

- 1 red onion chopped

- 1/2 zucchini chopped

- 1 bunch of spinach chopped

- artichoke hearts chopped (optional)

- fresh tomatoes chopped

- 1 tablespoon minced garlic

- basically I chop up all the extra veggies in my fridge and sneak them in for extra goodness, if you saute them and chop them small no one will notice ;)

Directions-

- stab your spaghetti squash with a fork many times so that it doesn't explode

- microwave your squash for 7 minutes then rotate the squash to the other side and microwave for another 7 minutes. You want the squash to be super soft, microwave time can vary

-cut your squash open and remove the seeds

- once seeds are removed, drag your fork along the squash and watch as the squash comes out in "noodle" form

- add butter, salt and pepper for extra taste or if you are eating the squash w/o sauce

TURKEY MEAT SAUCE: (I like to make the sauce a few hours early and let the flavors simmer)

- brown your turkey, garlic and onions

- in another pan saute all the other veggies in extra virgin olive oil (not much oil needed)

- once the turkey is brown and veggies are cooked combine and mix in marinara

- add oregano, salt, pepper, and any other spices you want!

And as easy as that you have CARBLESS spaghetti- enjoy

***you can eat anything if you just remember there's a healthy way to eating everything

what to eat for breakfast......

What should I eat for breakfast? Should I just skip it and save on my daily calories? Maybe ill just grab a muffin or a whole wheat bagel...  I think we have all had one of these thoughts at some point in time and I wanted to shed some light on breakfast. 

First the average muffin can have anywhere from 300 calories to 470 like the Starbucks blueberry muffin. It also has 24 grams of fat and 32 grams of sugar. So basically a muffin is NEVER a good idea ;)

Second bagels: the average bagel is equal to 5 slices of bread. The average piece of bread has 70 calories and the average bagel has 360. I am NOT saying never eat a bagel because a bagel and cream cheese is actually one of my favorite things. I just want to introduce a new way of eating a bagel. Have you ever heard of scooping?  Its as simple as removing the bagel's innards and by removing them you will cut so many extra carbs and calories. Now you have room to sprinkle low fat cheese and toast!

My favorite/most balanced/easy breakfast is oatmeal or overnight oats. Overnight oats are just a new spin on oatmeal which will help add a little variety to your morning. 

BENEFITS of oatmeal- stays in your stomach longer so you don't need to snack, lowers your cholesterol, low in fat, pure and high levels of fiber.

basic oatmeal recipe -

 1/4 cup of instant oats, cover in filtered water and microwave for 45 seconds 

-sprinkle in cinnamon and half a packet of stevia

-add a spoonful of sliced almonds for protein

-1 strawberry, 1/2 a banana, 1/2 a kiwi 

**please try this for breakfast, it is so good and so healthy. It will start your morning off right and kick start you metabolism

OVERNIGHT OATS- a new spin on oatmeal

 – overnight oats are simply plain rolled oats or instant oats that soak up liquid overnight in the fridge. You can use any type and combination of liquid ingredients you like, but my favorite is unsweetened vanilla almond milk and sometimes yogurt.

INSTRUCTIONS- the night before,  combine 1/4 cup of oats, cover oats in unsweetened vanilla almond milk, add cinnamon and stevia. (a scoop of o% greek yogurt, optional). Stir and put in fridge.

The next morning add fruit and nuts for a cold delicious breakfast!

** to keep verity in your oatmeal, try adding chia seeds, walnuts, dried fruit, peaches, a scoop of peanut butter, scoop of almond butter, blueberries, blackberries, or unsweetened granola for some crunch

Omega 101.....

One thing I had always had a really hard time with was making sure I got enough Omega Oils. The benefits of Omega Oils are endless... the help the quality of your hair and skin, bone strength, inflammation and pain, brain function, depression, heart disease, high blood pressure and many more.  Being that I am not a fish eater I was lost. I started taking supplements which was a complete pain because it became a total science... if I didn't take them in the morning I would forget but if I took them with not enough food in my stomach I would spend the rest of day burping up fish, which is a non fish eaters worst nightmare. A few months ago I discovered Omega Swirl by Barlean's Organic Oils.

It was the perfect fix. They have so many flavors and honestly they all are delicious. My favorite is the mango/peach but the orange 3-6-9 has the most Omega's.

I was worried that it was too good to be true, so I started comparing the supplement facts and discovered that on average a person has to take anywhere from 4 to 6 capsules a day to even come close to taking as much Omegas as 1 tablespoon of the 3-6-9 Omega Swirl.    I have compared the Omega Swirl to two common know brands of oils, Nordic Naturals Complete Omega 3-6-9 and Nature Made Triple Omega.

Omega Swirl

Nordic Naturals

Nature Made

Omega Swirl costs -23.96, you have to take 1tablespoon and it will last you for 30 days.
Nature Made cost -22. 10 for 180 capsules and you will need to take around 6 capsules a day, to get the same amount of Omega Oils as 1tablespoon of Omega Swirl, and the supply will last you the same 30 days...
Nordic Naturals cost- 40.76 for 180 pills, again having to take around 6 capsules a day as well for a 30 day supply.

That is crazy, I already take enough supplements to make my head spin. I can't imagine adding 6 more a day. I guess the moral to the story is just be aware of what is out there and take your time to compare your facts, that way you can make sure your getting your moneys worth and filling your body with as much goodness as possible!

cheers its monday.......

PRETTY CLICHE HUH?
I absolutely love champagne but always try to stay clear of it because someone once told me that it was full of extra sugar, and that because of all the extra sugar, I was almost guaranteed a slight headache the next day...... I mean we all know alcohol has sugar but I had convinced myself that champagne had way more. The other day I was looking up the difference in Brut and Extra Dry and discovered the real facts of added sugar.

Rating	Sugar content (grams per litre)
Brut Nature (no added sugar)	0–3
Extra Brut	0–6
Brut	0–12
Extra Dry, Extra Sec, Extra seco	12–17
Dry, Sec, Seco	17–32
Demi-Sec, Semi-seco	32–50
Doux, Sweet, Dulce

CHEERS to Brut Nature and Extra Brut!