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Wednesday, November 30, 2011
Tuesday, November 29, 2011
Sunday Fun Day
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| My son helping |
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| Oatmeal Berry Muffins |
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| Power Protein Bars |
Sunday's in our home is the planning and preparing day for
the weeks upcoming meals. This Sunday was especially busy in our home as my son
and I made;
·
Peanut Butter Bombs
·
Oatmeal Berry Muffins
·
Power Protein Bars
·
Buckwheat- Blueberry &
Pomegranate pancakes
My daughter loves pancakes and what a better way to save
money than purchasing healthy pancake mix.
Buckwheat pancakes are delicious healthy pancake choice and instead of
plan pancakes we added; cinnamon and blueberries. My son and I made the entire bag of pancakes,
placed three in Ziploc bags, and stored them in a large freezer bag then froze
them. My nine year old daughter takes
the individual bags out each morning and microwaves the pancakes on one minute
and fifteen seconds. Now she has instant
pancakes. Another breakfast favorite is
muffins. Instead of buying boxed muffins
which again can cost so much for so little we make our own muffins. Fortunately for us I keep all of my issues of
Oxygen magazine and Muscle Fitness & hers magazines. With these magazines I’m able to find “clean”
healthy snacks, breakfasts, side dishes, and dinners for our entire
family. Cooking can be simple and nutritious
without hours of slaving in the kitchen.
Let your kids select meals from the magazines that they would like to
try this way they feel included in meal time.
Being a full time student, mother and weight loss coach I
have to prepare myself for a busy day. I
don’t know what my schedule will be like and I have to prepare for possible appointments
or schedule changes. I pack a cooler
with breakfast, snacks and lunch and I’m prepared with a gallon jug of water
and my Spark energy drink. https://www.advocare.com/11118654/Store/ItemDetail.aspx?itemCode=A2096&id=E&flavor=L&size=C
To prepare for dinners during the week and avoid added
stress it’s important for us to pick a day to organize and cook. This week our snacks for my children and me
included power bars and peanut butter bombs. My husband is a big fan of the Cliff bars and
today he tried the Power Protein bar and really liked it. Each bar is full of natural nut butters and
protein. Both of these can also be used
for post workout snacks; just pack them in your gym bag and go.
Sunday can be a fun day for the kids. Get organized, prepare your grocery list,
shop and prep for the week. Save
valuable time during the week by pre cutting all of your vegetables, fruits,
and meats. Have your meals planned based
on your calendar. If you know there is
an evening you don’t have time to cook plan a crock-pot meal and while you’re
away your dinner will be cooking for you.
Make a pan of vegetable lasagna and freeze it. Make double batches of
soups and chili recipes and freeze them for another week. Boil eggs for quick and easy snacks or a fast
breakfast. Don’t forget if you need
supplement with a meal replacement shake like AdvoCare Meal Replacemenet shake.
https://www.advocare.com/11118654/Store/ItemDetail.aspx?itemCode=T1211&id=A&flavor=A&size=
Let the family join in and your children will enjoy the time
they get to spend preparing meals and learning how to measure and cook. These are also lasting memories they will
cherish when the get older.
Enjoy the two recipes
from Oxygen Quick & Easy Summer Meals
Oatmeal Berry Muffin
Serves 12 muffins
Prep time 15 minutes
Cooking time 20 minutes
1 Cup Old-fashioned Oats
1 cup unsweetened applesauce
½ cup nonfat milk
1 egg
2 Tbsp. Vegetable Oil
¾ cup whole wheat flour
1 Tbsp. baking powder
1 tsp. baking soda
¼ cup unrefined sugar
1 tsp. Cinnamon
½ cup mixed berries (blueberries, raspberries, and
blackberries)
1.
Preheat oven to 375 dg.
2.
Fill muffin pan with liners or spray with oil or
cooking spray
3.
Mix together oats, applesauce, milk, egg and oil
in a medium bowl
4.
In a large bowl mix flour, baking powder, baking
soda, sugar and cinnamon. Make a well in
the center and add oat mixture. Combine well but do not over mix.
5.
Add berries and gold gently
6.
Fill muffin cups two-thirds full. Bake for 15-20
minutes
Nutrients per
serving: (1 Muffin):
Calories: 114, Total fats: 4 g., Saturated fat: 0.5 g,
Trans fat:0g, Cholesterol: 18 mg., Sodium: 189 mg., Total Carbohydrates: 20 g.
Dietary Fiber: 2 g., Sugars 7g. Protein: 3g, Iron 1 mg.
Power Protein Bars
Serving 28 pieces (4x1 inch) Prep time 30 minutes, Cooking
time 8-10 minutes Chill time overnight
1 cup old fashioned oats
1/3 cup sesame seeds
2 cups puffed brown rice cereal
1 cup natural almond butter
1 Tbsp. cinnamon
1 Tbsp vanilla extract
½ cup maple syrup
¼ cup ground flaxseed
¾ cup slivered almonds
½ cup wheat germ
¼ cup wheat bran
½ cup dried cranberries
½ cup dried blueberries
1.
Preheat oven to 300 dg.
2.
Spread oats, sesame seeds and puffed brown rice
on a baking sheet and toast in oven for 8 to 10 minutes
3.
In a medium sized bowl combine almond butter,
cinnamon, vanilla extract, and maple syrup and stir until smooth and well
combined
4.
In a large bowl mix toasted ingredients with
flaxseed, slivered almonds, wheat germ, wheat bran and dried fruit. Stir in almond butter mixture.
5.
Place mixture in a 9x13 inch baking pan. Press
down firmly and evenly
6.
Refrigerate overnight
7.
When cooled, cut into bars 4x1 inch and can be
frozen
Nutrients per
serving: 4x1 inch
Calories: 141, Total Fats 7g. Saturated fat 0.6g, Trans
Fat 0g, Cholesterol 0mg, Sodium 2mg, Total Carbohydrates 16 g. Dietary Fiber
3g, Sugars 7g, Protein 4 g., Iron 1mg.
Monday, November 28, 2011
White Bean and Chicken Soup
White Beans and Chicken Soup
Ingredients:
3 Chicken Breasts – boiled and chopped
1 Bunch of Asparagus- chopped
1 Small Bok Choy - chopped
2 Celery Stalks- chopped
1 yellow onion diced
2 cups fresh spinach
Low Sodium Chicken Broth, (2) 32 oz.
Bush’s Low Sodium Great Northern Beans, (2) 15.8 oz. (Drained and rinsed)
2 Bay lLaves
¼ tsp. Thyme
Pepper optional
Directions:
1.
Boil chicken until done. Then chop all chicken
and set aside.
2.
Add ½ cup of Chicken Broth to a soup pan; sauté
bok choy, onion, celery for about 5 minutes. (medium heat)
3.
Add, chicken, beans (drained and rinsed),
remainder of chicken broth, bay leaves, and thyme. Bring all ingredients to a
boil and cook for 30 minutes.
4.
Reduce heat to low; add spinach and asparagus
and cook for 15 minutes
Helpful tips:
I pre-chopped all vegetables on Sunday and stored in
Ziploc bags this will cut down on your prep time.
Friday, November 25, 2011
Beat the New Years Resolution
Why wait for the New Year to make a change in your
life? Waiting another month is an easy
way to gain another ten pounds which equals more weight you will need to
lose. Be proactive instead of procrastinating
when it comes to your health.
Get a jump start on losing up to ten pounds and ten inches
before January 1, 2012.* You can lose
more depending on how hard you work and follow the plan. I’ve had proven success with my weight loss
clients/friends.
Join the 24 Day Challenge!
The first place winner will win $ 100 Cash prize and the second place
winner will win $50 cash prize. Get three
or more people sign up to do the challenges with you than you will receive 30%
off your challenge cost.
Important Dates:
1. Challenge I- December 5,
2011- 10 spots open!
2. Challenge II December 12,
2011- 15 spots open!
Register NOW for a chance to win the $ 100
Grand Prize or $ 50 Second Place!
For Questions or to Register Contact:
Phone: (317)491-2993
Wednesday, November 23, 2011
Fast, Fast, Ways to Make Healthy Meals
Everyone wants fast and fast food
leads to a larger waistband. Here is a link to some very quick 20 minute
recipes for all of you “Rushed” moms. Trying to plan meals around busy
schedules and late hours at the office can really stress out just about
anyone. http://www.cleaneatingmag.com/Recipes/20-Minutes-or-Less.aspx
Clean Eating magazine
offers a great amount of wonderful recipes from quick and easy to truly
extravagant meals. Let’s keep the extravagant for special occasions and
not a Tuesday night. Crock pot meals are another way to really cut
time out of your evening preparing meals. Instead you can do homework
with the kids and all the other things on your list, but still have time to sit
down and read a book to your kids before bed or maybe watch something on
television. There is a great Facebook group page called Healthy
Crock Pot Meals and the recipes are also for people with gluten
intolerance, diabetes, high cholesterol and much more. Also Crock
Pot Girls are on Facebook under groups not all of their recipes are
good for you so please be sure to really read the ingredients before making a
decision. Also check out the Skinny Mom Challenge Group
page.
People ask me about recipes a lot. During the week I
don’t make a lot of items that take a lot of effort. If I do make a
recipe I only make something I am familiar with. Another helpful way to
cut down on time is prepare meals over the weekend like; vegetable lasagna, soups,
chili and freeze them for later in the week. Grill a large batch of
chicken breasts; put half in the freezer and the other half in the
fridge. You can use the chicken for salads, soups, etc., then in the
middle part of the week or the following week thaw out the remainder of cooked
chicken breasts and use them. Prepare double batches of soups,
chili recipes and freeze half for another time. I do this with sauces,
chili, and soups. You can grab a bag of your frozen meal of choice, thaw
it in the refrigerator and then throw it in a pot once you get
home.
Remember it really isn’t as hard as you think.
Sometimes we just need to hear ideas from others and if you have fast tips then
pass them on to other moms. They will really appreciate it!
Happy Thanksgiving!
God Bless You and Your Family!
Tuesday, November 22, 2011
Lose 10 Pounds & 10 Inches Before January 1, 2012
Do you want to lose 10 pounds and possibly 10 inches before the New Year?
Skinny Mom’s are looking for a team of people to take the challenge to a healthier you! We are promoting a 24 Day Challenge to begin Monday, December 5th and Monday, December 12th. These products are 100% money back guaranteed to work. You will be held accountable and coached by me. The average weight loss is 10lbs and 10 inches. The first 5 people to say yes will be entered to win the $100 Grand prize; the next 5 will be entered to win have a chance for a $50 prize. Message me for further details or call 317-491-2993.
A Few Favorite Foods
Trying to find healthy foods to eat was a huge struggle in the beginning of my journey. After many trial and errors and loads of magazines. I decided to post a few pictures of my favorite foods. My number one most favorite item that I make is Peanut Butter Bombs. These came from the Men's Health book called Muscle Chow. This book has the easiest recipes to make with a simple ingredients list. It is definetly easy for men and forsure healthy. Breakfast is a very important meal of the day and nothing is better than a Rise & Shine Breakfast Pizza.
If you love mushrooms these portabella mushroom caps are the way to go. Just stuff them full of healthy veggies, add seasoning and sprinkle with a bit of reduced fat cheese. Stir-Fry's and chilis are also a favorite in our household. They are quick to make and always loaded up with vegetables. The Muscle Chili is another great recipe from the Muscle Chow book. I know women worry about their husbands because they can't get them to eat healthy. Keep it basic and if you really want to get your man to eat healthy pick up a copy of the Men's Health, Muscle Chow book. Our Facebook Group Page, Skinny Mom Challenge always has photos of what the mom's are eating. Keep it simple and most of all have fun with it!
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| Peanut Butter Bombs |
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| Rise & Shine Breakfast Pizza |
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| Stuffed Mushroom Caps |
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| Muscle Chili |
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| Beef Stir-Fry |
Monday, November 21, 2011
Becoming Healthy Means Being Prepared
I know it is hard to get started on the road to healthy
eating and a fit lifestyle but it doesn’t need to be overwhelming. There are a lot of great resources out there
and hopefully this blog will give you some great tips too.
Becoming healthy and losing weight takes time. This is something that most people don’t want
to hear but let’s be realistic did you put the weight on overnight? I’m guessing your answer is no. Just like it took you time to gain weight it
is going to take time to lose weight but if you learn to organize your life and
create plans to eat healthy and add exercise to your day the road will be less
bumpy.
Let’s start with planning your food. If you have a job where you work demanding hours
or if you’re like me a busy mom running all over the planet to basketball,
wrestling, and Lord only knows where else; it’s important for me to pack food
in a cooler. I store water in my trunk, almonds
inside the car and even fruit too.
Packing a cooler to get you through the day is a great way to avoid
hitting a fast food restaurant. Even the
“healthy” salad options aren’t healthy if you look at the nutritional
information.
Here are a few items for a cooler:
·
Water
·
Apples
·
Bananas
·
Peanut Butter or Almond Butter
·
Raw Veggies
·
Hummus
·
Hard Boiled Eggs
·
Baggie of Oatmeal
·
Greek Yogurt
·
Cooked Chicken Breast
·
Protein Powder- Whey *
·
Almond Milk
·
Meal Replacement Bar https://www.advocare.com/11118654/Store/ItemDetail.aspx?itemCode=A3701&id=E
·
*Don’t forget your protein shaker
Preparing
If you know that tomorrow your day is going to be very
hectic then pack your cooler the night before, after or during your dinner preparation. If you are really organized dinner is already
in the crock-pot waiting to be served.
The Eat Clean Diet website is now collecting “clean” crock-pot meals so
check their page. Back to your cooler,
get it prepared and in the refrigerator, post a note on the door and maybe one
in your car just in case you have a hectic morning and you’re running
late. The notes will guarantee you don’t
leave home without your goodies. Also boil
eggs on the weekends; in our house we tend to boil eggs on Sunday so we have them
for snacks and breakfast throughout the week.
Grocer y shopping is completed on Sunday’s and all preparations of
cutting, cleaning and preparing any meats are completed at this time. This will cut down on precious time during
the week when you are busy with homework, kids’ activities, etc. You have to plan in order to be healthy and
it’s important that you plan your meals and snacks for each day. Packing a cooler helps you stick to healthy
eating and you will avoid overeating on high fat, carbohydrates and sodium
induced meals from fast food chains.
Remember keep it
simple when it comes to your day and be sure that you pack breakfast, (2) snacks,
and lunch. If your children have activities
directly after school then it is a very good idea to pack foods for them as
well. It isn’t fair to them that you are
eating healthy and they are eating junk.
Feeding kids unhealthy foods while you eat clean gives mixed signals and
you don’t want to be putting harmful foods into your children’s bodies.
For more healthy options you can visit me at https://www.advocare.com/11118654/Store/CatalogView.aspx?id=E
New Weight Loss Options for SMC
Skinny Mom Challenge
Challenge Options
24 Day- Challenge along with 12 Week coaching—
Includes:
·
12 Weeks of Online & Phone Coaching
·
Day 1-10 Nutrition Plan
o
(1)Herbal Cleanse
o
(1) Box of Spark, Energy, Amino Acid and Vitamin
packed drink
o
(1) OmegaPlex (Omege 3)
·
Day 11-14 Nutrition Plan
o
(1) Box MNS Choice- Appetite, Energy or Wellness
o
(1)Box of Spark, Energy, Amino acid and Vitamin
packed drink
o
(1)Box of Meal Replacement Shakes; choices
Vanilla, Chocolate, or Berry
14 Day Max Pack Challenge along with 12 Week Coaching
Includes:
·
12 Weeks of Online & Phone Coaching
·
Day 1-14 Nutrition Plan
o
(1) Box of MNS Choice; Appetite, Energy or
Wellness
o
(1) Box of Spark, Energy, Amino Acid and Vitamin
Packed drink
o
(1)Box of Meal Replacement Shakes
10 Day Cleanse with 12 along with 12 Week Coaching
Includes:
·
12 Weeks of Online & Phone Coaching
·
Day 1-10
o
(1) Herbal Cleanse
o
(1) Box
of Spark, Energy, Amino Acid and Vitamin packed drink
o
(1) OmegaPlex (Omege 3)
12 Week Challenge without Nutritional Products
Optional Add Ins for Nutritional Needs:
·
Catalyst- Amino Acid Dietary Supplement
·
OmegaPlex- Omega 3 Fatty Acids
·
Thermoplus-
·
Meal Replacement Shakes: Vanilla, Chocolate, or
Berry
Saturday, November 19, 2011
Eating Triggers and Strategies to Beat Them
Do you know there are so many triggers that can cause you to eat? Here are a few of the triggers and some strategies to beat them.
- Stress- When you are stressed acknowledge it. Learn to develop stress management techniques like journal.
- Feeling angry or upset- analyze your emotion and try to find an activity to deal with it; take a walk or call a friend
- Certain Time of Day- avoid skipping meals or delaying meals, make an eating schedule (set a timer), plan what you will eat ahead of time this will reduce the chances of impulse eating or emotional eating.
- Pressure from friends and family- Get your response ready for those people that WILL tell you it's OK to cheat, or look for healthy alternatives you can eat in social situations.
- Being in an environment where food is available- avoid them if you can; sit away from food at meetings or gatherings, take a different route to work, class, shop from a list and only eat when you are hungry, arrange nonfood outings with friends.
- Feeling bored or tired; Identify the times when you feel the lowest energy and fill it with activities like; exercise breaks
- The sight and smell of food- Stop buying high-calorie, high sugar, high fat foods that tempt you to snack, store them in inconvenient places, out of sight; avoid walking past tempting treats. Buy small individual pack snacks to avoid eating an entire large bag.
- Eating mindlessly or inattentively- Turn off the distractions; do not eat in front of a T.V., don't talk on the phone and eat, avoid eating while on the computer or while listening to the radio, eat slower, put your fork down and savor each bite and become aware of your hunger as it gets satisfied.
- Feeling deprived- allow yourself an "indulgence" food or "cheat food" in moderation only, this way you won't crave the food; focus on balancing your calorie input and output.
- Eating out of habit- establish a routine, take a new route to work so you don't feel compelled to stop at a place that is bad for you.
- Watching Television- find something to occupy your hands and body while your mind is watching the screen; ride a stationary bike, stretch, draw, knit or anything else besides snacking on popcorn or ice cream.
If you are low on energy try the Spark energy drink. https://www.advocare.com/11118654/Store/ItemDetail.aspx?itemCode=A4096&id=E&flavor=L&size=P
Friday, November 18, 2011
New Life Birthday
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| Summer of 2008 (180 pounds) |
Do you know what a "New Life" birthday is? Probably not but here it is; the day I made the decision to change my life and the first day I began my weight loss journey it became my "New Life" birthday. I didn't just change my life, I saved my life and my families lives were changed too! January 12, 2009 a day I will always remember, a day I took my life back and a day that is permanently a part of my body; tattooed upon my right foot. When someone asks me if it's one of my children's birthdays I explain; no it's the day my "New Life" was born.
Like you before I made the decision to truly make a change, I tried several times to lose weight and failed miserably. I would buy all the latest exercise videos; if I didn't see the results I wanted by the end of the first week, I would give up. Today everyone wants a quick fix to weight loss. I mean why not? We have fast food, drive-thru oil change, Internet on our phone so quick and easy is the norm. We live in a society today that truly has become a "fast" nation but the only problem is we are killing ourselves quicker then in the past. More of our population of children are suffering from diabetes or obesity. It's time to take control of our lives and enjoy it with our children and our grandchildren. Set good examples for your children and help them become active too. The bigger picture is knowing that weight loss is a lifestyle change and it's not quick or easy. You have to put good things into your body to get a good body. If you've ever heard someone say, "abs are made in the kitchen" or "losing weight is 80% diet and 20% exercise" they aren't kidding.
I am a fitness instructor. I teach; kickboxing, strength and endurance. I run a boot camp program during the spring and summer months for women three days a week; outdoors, rain or shine. I coach women and men to lose weight and I have had proven success. I have clients now they are great friends and some have lost 40 pounds or more. I provide weight loss coaching online for people all over the Untied States and I've even worked with out of country clients.
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| Summer 2011 - Weight Loss Maintained for three years now! |
I encourage you to contact me if you want a "New Life" birthday. I will work with you and help you reach your weight loss goals and get the real you back. I don't want you to hide behind big clothes, or be embarrassed to go to parties or out to public places. I know the anxiety caused from all of those situations.
Take the next step and contact me. Email me on my website if you are interested in learning how to lose weight and become happy again.
www.skinnymomchallenge.com
http://www.advocare.com/11118654
Find me on Facebook at Skinny Mom Challenge Group page!
Ask me about the new 24-Day Challenge available!
Best wishes and Happy Thanksgiving Week!
24-Day Challenge!
Do you want to accelerate your weight loss? I am offering a 24-Day Challenge that has really proven to have positive results. Clean eating, exercise and proper supplementation and you are ready for success. Don't wait till the new year to change your life.
I am looking for 17 people who want to get involved with a new 24 Day Challenge! The incentive is a $100 cash prize!
If you are interested then email me at jennifer@skinnymomchallenge.com
I am looking for 17 people who want to get involved with a new 24 Day Challenge! The incentive is a $100 cash prize!
If you are interested then email me at jennifer@skinnymomchallenge.com
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