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Posts Tagged ‘healthy-living’

I took all these pictures on my Blackberry phone, really happy how clear the pictures come out. Just wanted to share a walk/hike I took with my husband and my dogs on the farm trail. I am lucky that I live near a farm and the owners like for people to use the trails. My dogs love the hike and they know that after the hike we go and feed the chickens, I love visiting the Lovely Ladies.

A while back I posted a walk on the farm called I hiked. Well after Hiking the Flat Iron in Boulder, I feel like my Michigan trail is now more of a walk/hike in comparison.  But a walk is a walk and I love walking outdoors.

Kind of obsessed with taking pictures of shadows.

This years crop is going to be field corn, and field corn gets super high, so I hope to show the progress the corn is making. I walk this trail often so I will keeping posting pictures and share them. Last years crop was soybean and they are not as exciting as the corn is, as far as the growing process goes.

Stuart loved the trail. He smells and marks every thing.

Killian always leads us, he gets the long lead leash for farm walks.

Stuart gets tired on this walk, but he really pushes through it like a stallion.

So after the walk we headed to see the Lovely Ladies and give them my kitchen scraps, some bread and some shredded carrots. I love to feed the ladies, they really are beautiful.

They love human visitors. The dogs stay in the car, they stress the chickens out so we only let the dogs watch them from the car.

Then we headed home. Saying good-bye to the farm. I love being out on the farm.

But we left with a treat. Fresh asparagus that the farmer had on his personal vegetable plot. Score.  I think foods from the farm that are fresh always taste better than the vegetables I get from the grocery store. I am very excited that after Memorial Day my Friday Farm Market opens up. All the products sold are from local farms in my area.

Had a great day, perfect weather, and stayed active.

Question of the Day: Do you notice the taste difference from fresh farm foods over store-bought foods?

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Okay, I think I am addicted to Boot Camps, first there was Tina’s Best Body Boot Camp, then the Boot Camp at the Blend Retreat and now the Fitmixer Boot Camp.  I love organized workout groups, it keeps me motivated and I really look forward to the daily tasks.

So with the Boot Camp I have been introduced to amino’s, well I am excited about this because I really get sore after workouts and the amino’s are supposed to help repair muscle tissue and recover faster.

The entire Boot Camp package looks like this. This will take me through the entire 12 week program.

These are some of the samples I received from the Blend retreat.

The amino’s taste so good, I love the grape flavor.

Along with the powder supplements they also have a healthy diet plan that is designed specifically for each participant from a registered dietitian. Here is my breakfast and lunch. I love to prep my snacks and meals, it keeps me on task and allows more time to concentrate on the workouts. That’s one thing with Boot Camps some of the workouts and moves I am not familiar with, so they usually have videos showing all the moves and proper execution. So I usually watch the video in full, and then I do the workouts. So that can eat up a lot of time, but worth it when you find a new favorite exercise.

After work I head home and get right on my workout’s.

The first day we had a Fit test to complete. The test gauges us at the start of the program and will be repeated mid Boot Camp and then at the end, this will show us how we progressed through the program. My weak area is and has always been my core. I also see from the test that I need to work on my triceps strength. I like that each evening we get our next days workout, a motivational thought, and a nutrition tip of the day. They also have snack suggestions and recipes. So much support is available. Plus on Thursday evenings we have a group conference call. Looking forward to my first call tonight.

Then it’s off to make dinner. I plan on keeping it clean and simple, a lean protein, a hearty carbohydrate and a vegetable, plus the plan even suggests a dinner roll. Love that.

  

Grilled salmon, roasted broccoli and brown rice.

Hello, my name is Dena and I am addicted to Boot Camp.

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Some weekends I like to indulge in a fun breakfast, but don’t feel like pulling out all my cookware and making a mess, so I have a Sweet and Fun Go To breakfast.

These French Toast Sticks come  packaged as a full slice with perforations to pull apart to sticks, but I leave them intact and make a sandwich out of them. I have about 4 boxes of these left in my freezer. The Kroger’s I shop at had them on closeout for $1.96 a box, and I cannot pass up on a great deal like that.

On a recent shopping trip Saving = More, I found this Peter Pan whipped creamy peanut butter, so I thought it would be perfect for the filling in my french toast sandwich. I also sliced a banana and added some fresh blackberries.

Here’s how my husband had his, he didn’t want to mess with spreads and berries, he went for the banana and maple syrup.

Here’s how my plate turned out. The whipped peanut butter has less sugar and was very easy to spread, I really only needed 1 tablespoon to cover both slices, added the berries and banana slices and a little love from my favorite Chia Seeds.

Smashed it together, and  here you have my Sweet and Fun Go To breakfast. I am happy to report that nothing squeezed it’s way out this sandwich, everything stayed in place thanks to the Whipped Peanut Butter.

BEST BODY BOOTCAMP

Boot Camp Update: We just entered Week #5 of Boot Camp and I am really feeling the benefits of it. I can tell I am able to do higher resistances on my elliptical for longer periods of time, and I have an amazing amount of energy. I also noticed that my back has not been bothering me as much, I normally have aches and pains in my lower back and I think the strength training has helped improve my back’s strength. I have been developing better sleeping habits, and have been Planking daily.

One of the side challenges to Boot Camp is each week we can pick two new goals to work on during Boot Camp: Example – drink more water, stretch before workouts, etc… Well I have been doing a Bed Time Goal the entire time and have only missed it one time, I am in bed by 11 p.m. and I feel better and more awake in the morning! I really have been loving Boot Camp it’s been the motivation I needed to get into Health Workout Routine that is challenging.

I will be joining the next Boot Camp when Tina has one, she has a real gift for kicking you in the pants, and that’s a Good Thing.

Question of the Day: What’s Your Go to Meal?

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So a few weeks back one of my favorite bloggers Annette tackled a question I have long been confused by. How much protein do I need.

With magazines and diets stating the importance of protein in today’s diets, it’s important to know this essential nutrient does a lot more than fill you up. Your body uses protein to build and repair tissues, and it is an important building block of muscles and bones.

So how much protein do women need? According to studies some say most women need between 50 and 60 grams of protein a day, I have even read that active woman need up to 80 grams of protein a day. I used Annette’s method and found that I should be getting 63 Grams of protein per day. Well I wanted to see if I was close in my day-to-day meals so I randomly choose a day and calculated it.

Protein Challenge:

Breakfast: 22 Grams Total

  • Chobani 6 Ounce Yogurt – 13 Grams
  • 3/4 Cup Go Lean Cereal – 9 Grams
  • Fuji Apple – 0 Grams
Lunch: 33 Grams Total
  • Sabra Hummus Singles – 4 Grams
  • Whole Wheat Pita Bread – 3 Grams
  • Hard Boiled Egg – 17 Grams
  • Serving of Pretzels – 3 Grams
  • Mozzarella Cheese Stick – 6 Grams
Dinner: 19 Grams Total
  • 3 Ounces Marinated Lime Roasted Tofu – 8 Grams
  • Roasted Broccoli with 1 tbsp Oil – 3 Grams
  • 1 Cup Nasoya Japanese Noodles – 8 Grams
Snack: Zero
  • Archer Farms Dried Fruit Bar – 0 Grams
Results:
I came in at 74 Grams! 
But here’s the thing, I am not at all happy with the 19 grams for dinner. That’s the one meal I eat with my husband and I know he needs more protein than that, this of course is not our dinner every night, but it is a typical Monday night meatless meal for us. So I think in addition to the tofu, I will start adding an additional protein to this meal.
Another problem I found is that I change-up my cereal and I eat the Kashi Berry Blossoms and that cereal only has 3 grams of protein verse the Golean Crunch that has 9. So just by making a small change like switching cereal flavors and not looking at the protein values I could short myself 6 grams of protein. So all in all this has opened my eyes.

What are the best sources?

Most people with a well-rounded diet eat enough protein, but it’s important to include complete proteins, which contain all nine of the essential amino acids. Sources of complete protein include meat, fish, eggs, most dairy products, and soybeans. Fruits, vegetables, and whole grains are often missing certain amino acids, but they can be combined to make a complete protein meal.

And although meats contain high amounts of protein, be sure to consider how much saturated fat is in your cut. Here are a few good examples of low-fat, protein-packed foods:

Protein source Amount of protein (grams) Serving size
Tuna (yellow fish) 33 4 oz.
Roasted chicken 32 3/4 cup, diced
Lean flank steak 31 4 oz.
Soybeans 21 3/4 cup
Lentils 17 1 cup
Non-fat plain Greek yogurt 15 6 oz.

Some of my favorite foods scored really high on the protein list, here’s a few:

  • Tofu has 8 to 11 Grams of Protein in 4 Ounces
  • Quinoa has 9 Grams of Protein in 1 Cup
  • Veggie Burger has 13 Grams of Protein per Patty
 The great thing about learning new information is this, it’s never too late to make a change, it’s never late to improve your diet. That’s why Healthy Living Blogs are an essential part of my day, they feed me ideas, information, tip and support.
Question of the Day: Do you know how much protein you’re getting in your meals?
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BEST BODY BOOTCAMP

Boot Camp Update, I am really getting into this, I am looking forward to what comes next, not to say that when I’m done, I’m not exhausted, starving and a bit sore, I am, but first and foremost I am doing it and having fun. I increased my hand weights this week on a few of the exercises.

Work has been crazy for me lately, I have had to work 10 plus hours extra this week alone, but I have made my workouts a priority. I tried to make a few meals in advance so that I could save time on the nights our Boot Camp took me longer to complete. Monday was a hectic day for me, I worked late, got home, I made my husband dinner, went and worked out, prepped my breakfast and lunch for the next day, then I finally sat down to eat my dinner at 7:30pm, but it was worth it. I took care of everyone including my self, and I didn’t make Any Excuses.

I had a nice glass of this Silk fruit and protein smoothie after my workout, it was just what I needed to give me a little boost. I loved the mango flavor, it was really taste.

Plank Club, I rocked a  50 second plank. That is a really good time for me, I am working on improving that time, but I am really happy starting with that as a base line, just 6 short months ago during a yoga class I could barely hole 30 seconds without violently shaking.

Dinner was one that I could put together in about 15 minutes, I love taco’s and I love shrimp, so we had Shrimp Taco’s.

Quick and easy was the theme here.

 

One of my favorite taco topping is guacamole and the little wholly guacamole packs are the best to just squeeze on. Plus they can be kept in the freezer and they thaw in minutes in a bowl of water, so I always have them on hand.

I know refried beans are not the prettiest to photograph, but I love them.

 

Question of the Day: What’s your favorite Bean?

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Yesterday I tried out my New Foam Roller. Some areas that I rolled over were very tender and it was a bit on the painful side, but other areas it felt like it loosened up my muscle right away. My upper thigh and the area right above my knee’s were very tender. I can really see how using the roller regularly will have its benefit’s. It’s almost like its own workout, my arms and ab’s got quite the workout from supporting my body while Rolling. Bonus!

Being a fan of Panini Sandwiches, I have one sandwich that I crave on a regular basis.

Guacamole Chicken Breast Artichoke Panini

For a side dish Yucon Fries with Roasted Asparagus.

The crunchy grilled flavor along with the cheesy guacamole goodness keeps me coming back time and time again.  I have a few Panini recipes, but I never get to them because I love this combo so much.

My spread choice is either hummus or guacamole. You can not go wrong with either choice.

My workout was a good one, I did 40 minutes on the elliptical. Since really starting to challenge my strength and up my resistance I feel like I am getting stronger. I find myself able to do longer bursts at higher resistances and even add incline during the bursts. It’s a Work in Progress.

One workout I have been slacking on are my abs so I did the Tone it Up Girls  Lean Ab Pyramid.

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 Bicycle Crunches
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
So glad the work week is almost over! I’m planning on doing some serious cooking and cleaning over the week-end.

Question of the day: What’s your favorite Panini?

Check Ya Later.

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