Full Armor Fitness

Struggling? Try Burst Training!

2011-08-19T19:01:00.001-07:00

Sometimes when we are faced with uncomfortable times we get to see a different side of ourselves. Our character is tested and our heart exposed to others. We don't have to be prideful and make others believe we have it together at all times. Some things we don't want to share with others somehow surfaces and instead of holding our own, showing our good side, the bad is exposed. But guess what? This is human. This is natural. This is Biblical.

We are all tested from time to time to smooth out those rough edges. This makes us stronger. If we never went for that longer run, how would we know we could finish? If we never upped our weights during an exercise we would never get stronger. Our bodies would be in a rut, comfortable and on auto pilot, not growing, not improving and not doing any good to ourselves or others around us. It's when we are challenged - sometimes more than we think we can handle - that helps us win whatever race we are in.

Give your concerns over to God, give your weakness to Him by praying and asking Him to help make you strong, to help you get out of a pit, to give you strength to get through the current race of life you are in. Let Him help you in your time of struggling. "Trust in the Lord with all your heart and lean not on your own understanding, in all your ways acknowledge Him and He will direct your path." Prov.3:5-6

So when you begin your day with God, He is more than able to help you get through your day more so than if you decide to leave him out until you really need Him.
Pray and ask God to help you with anything you are struggling with.

* 30 minutes of intervals will increase your metabolism and help you lose fat faster than if you ran on the treadmill AKA the "dread"mill for 30 minutes. Yes, it's true. New studies are confirming this almost daily. It's been a known fact that Interval Training is far better for fat loss. So if you are someone who is needing to lose weight, then intervals are the main cardio you should be doing.

Try this Interval Training:
(either by speed walking, jogging or running)
Briskly walk to warm up for 1-2 minutes

Speed walk as fast as your body will allow for 1.5 minutes
Recover by walking slow for 1 minute
Do this for 10 straight times

(Burst Training)
Run as fast as you can - sprinting for 1 minute
Recover for 2 FULL minutes
Immediately repeat when 2 minutes are up and sprint again for 1 minute
Do this for 5 full rotations of each

* You can do this with any type of exercises - Plyometrics, Ellipticals, Bikes, Jump Rope, etc.

Who Has The Time? Read to the bottom - Great Workout!

2011-08-19T18:58:00.001-07:00

There are so many ways to get fit, but why doesn't the average person stick to those opportunities of fitness?

We could all think of a few reasons, but we all know that a major one is TIME!

Think about it like this:
It might take the average person 5 minutes to eat breakfast, maybe longer if they are reading the paper, making a shopping list, to do list or looking at their computer screen. When you eat and do something else with your hands you don't enjoy your breakfast. You are already starting your day before you are fueled up (physically, mentally and spiritually) and ready to walk out that door.

The most important thing you can do in the morning, before breakfast or during, is to set your heart right for the day by spending some time with God. Time doesn't mean 30 minutes, it doesn't mean 1 hour. It just means TIME. (not sure how to spend time with God? Check out my DOC "Devotional")

TIME is well spent when there is quality involved.

QUALITY TIME is what God is asking. So before you start those Plyometric Exercises, put God first and maybe you might want to talk to him about helping you get through these fun plyometric exercises!

Plyometrics (also known as "plyos") is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports.
So...are you ready? Grab some water and start your timer on your watch. We are taking Plyos and Intervals to a new level.

This is for the advanced exerciser or one who is willing to be one:
Warm Up

Jumping Jacks 30 seconds
Stretch Major Muscles, hold 10 seconds each

Circuit 1: Go through each exercise, get water then repeat.

5 each side Staggered Pushups
30 sets Cross Country Skiing
10 Jump Squats
30 Floor Triceps Dips
30 Mountain Climbers
Fast Football Run 10 seconds into 3 Pushups
10 Squat-Thrusts (stand, squat down to plank then reverse to standing)

Circuit 2: Go through each exercise, get water then repeat.

30 sets Walking Front Kicks
10 Push Up Plank Exchanges (elbow to extended arm, alternate arm directions 2nd time through)
30 Reverse Crunches (on back toes in air, lift bottom off ground)
30 sets Rocking Horse (right leg in front & left in back, left leg fwd 2nd time through)
30 sets Side Kicks; alternating legs
10 Right Side Plank Thread the Needle (alternate sides second time through)
30 Speed Jacks (as fast as you can go)

Circuit 3: Go through each exercise, get water then repeat.

10 Burpees, (squat thrust with push up and hop at end)
30 One Right Legged Mountain Climbers (right leg stationary, then left leg second time through)
30 Traditional Sit Ups
30 sets Jump Lunges (alternate legs 2nd time through)
60 Right Arm Speed Bags (alternate arm 2nd time through)
30 Bunny Hops on Toes
10 Walking Push Ups (5 one way, 5 the other)

Cool Down

30 seconds Football Run
Stretch Major Muscles, hold each for 15-30 seconds

Prayer - Even Jesus Did It!

2011-08-19T18:53:00.002-07:00

Sometimes when people hear the word "PRAY" or the words "Prayer Meeting" they about-face and head out the back door. WHY? I have met so many that would rather clean a public toilet than pray - especially out loud. Why are there so many of us that are uncomfortable with praying?

Jesus prayed - A LOT! The Bible is filled with examples of Jesus' prayers and examples of Him going off somewhere to pray. He even did it for 40 days without food or water in the wilderness by Himself. In John 17, Jesus prays for Himself, His Disciples and all of us. Go check it out if you have time. Ephesians 6:18 tells us.."And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people." I encourage you to look through your Bible, or an online Bible, and search for the word "prayer". Discover for yourself the power of prayer.

God gave us this unbelievable gift of communication through the avenue of prayer. We can talk to the Creator of the entire universe sitting on our couch, driving in our car, silently waiting in a Dr. office. Whenever and wherever and for however long we desire. It's one of the MOST important things we should be doing, yet most are not. Everyday when we wake up our hearts should say good morning God first before our feet hit the floor.

If we are too busy to even make time for a 5 minute prayer - then sit down with a pen and paper and write which 1-5 things you can give up or push off until later to replace that time with God. He is more important than anything else you could possibly do, don't you think?

If we are to be like Jesus in everything we do - even though we will fall short and not come close - we are commanded to keep trying. Some days I think I get close and most days I fall the opposite way - but it doesn't stop my from waking up the next morning and deciding to try all over again.

We all will have days when we don't know what to do, our life's directions seem screwed up and winding down paths we don't even want to go down. This is the time when we really need to think about spending time with God. Ask Him what is the right path, where you need to go, who you need to talk to. He will show.

ACTION STEPS: Pick ones that work for you

Decide to pray everyday at the same time. Our bodies are like clockwork, we work better when we do the same thing at the same time (eating, sleeping, exercising - we even go to the bathroom around the same time everyday!) so make an appointment with God, daily and before you know it, it will become habit, like clockwork.
Get a notebook and record prayers or requests, date it and then when God answers those prayers, record the date. As you look back over the prayers that were answered, you might be amazed and HOW and WHEN those prayers WERE answered.
Ask someone to be a prayer partner with you, accountability partner. Just like exercise it's one of the most important factors in getting to a goal, hitting that mark and making something become habit.
Set a timer and pray until it goes off. Remember it's not the quantity of time, but the quality.

Record & Track

2011-08-19T18:52:00.000-07:00

Some people are not trackers, recorders or secretaries nor have the gifts that come along with these administrative positions - some on the other hand have no problem keeping a journal, writing prayer requests, keeping track of calories, etc.

I have a CHALLENGE for you all: RECORD AND TRACK highlighted aspects of your life/Prayer Request!

I recently went through some drawers and stumbled across my "keep sakes" from high school and college. As I took a trip down memory lane, I realized how many things I keep track of. I had a calendar of my senior year - WOW - I didn't realize how busy I was. I also found little memorabilia that triggered found memories of friends, events and daily activities. Among all pictures and ticket stubs I realized how blessed I was to have written down some thoughts in a journal. Yes, it skipped many days in a row, even months at times, yet I still had a little glimpse of my thoughts - way back then.

So why is there a challenge for us today. Do you ever hear the words "You should write that down so when your kids get older you will remember"...so do you actually go and do it? I have a handful of times, but for the most part - NO, I don't. I rack my brain at the end of the year when I make our annual DVD for Christmas, yet come up short and stick to the most recent activity my brain can track back to. This usually ends up being about 1 month back. I am missing so much of the year!

I also stumbled upon a prayer journal. When I was in college (back in the day, wow that seems forever ago) our Chaplin had us keep a prayer journal. I decided what would it hurt, and decided to track some prayer requests to see when God would answer them. I even kept it in my Bible so I would not lose it. I started writing every prayer I could think of..anything from family members getting saved, to having enough money for a plane ticket for Christmas break to my own future marriage. Some of these requests needed to be answered very soon and others were not given a timeline.

This prayer journal was the most amazing find of all my memorabilia. Why? Because I had written down the date I would ask God for the prayer and then periodically I would write down the answered date. I looked over pages of prayers and almost every one was answered. Sure, they all weren't answered with a yes, but they were answered! I almost couldn't believe my eyes. I was astonished at how faithful God was - is! I was also blown away by the miracles I saw. One time I asked for money for a plane ticket to see my folks and I had no money at the time, 2 days later, Nick's brother, Bob, called and said he had a plane voucher that he wasn't going to use and it was transferable! Another time I asked for money for a missions trip, I received it in the nick of time. There are so many prayers that I kept track of it just blew me away.

So...challenge yourself to keep a Prayer Tracker. I will include one here so you can print it out and use it in your Bible or place of meeting with the Lord.

Just think if people didn't take pictures of you when you were a baby, of if scholars didn't keep track of literature or Bible times...

Check out the next post about keeping a Fitness Tracker:

Top 10 Superfoods

2011-08-19T18:50:00.002-07:00

Ever get in a rut by eating the same things, over and over and over again?

We all need some fresh ideas when it comes to dinners, lunches, breakfasts and snacks. Just like we can't be fed spiritually if we only read the same verse and recite the same prayer.
Our menu of spiritual applications should include a variety of avenues - just like our foods. If we were to only eat manna every day that fell from heaven ( I am sure we would be griping too!), our bodies would soon feel unsatisfied with the lack of taste and variety. God gave us these wonderful tastebuds that are enticed when fulfilled by new food choices and combinations.

So what are you waiting for? Here is a list of the Top 10 Healthiest Foods (adapted by Fitness Magazine, originally published in October 2008). Try these in combinations or add them to your favorite meals to add that variety and spice to life. God gave them to us, so let's use them!

Lemons
Why They're Healthy:
-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.
-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
Broccoli
Why It's Healthy:
-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.
-- The same serving also helps stave off numerous cancers.
Dark Chocolate
Why It's Healthy:
-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.
Potatoes
Why They're Healthy:
-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.
-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Salmon
Why It's Healthy:
-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.
Walnuts
Why They're Healthy:
-- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).
Avocados
Why They're Healthy:
-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
Garlic
Why It's Healthy:
-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Spinach
Why It's Healthy:
-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Beans
Why They're Healthy:
-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.
-- That same habit may also reduce your risk of breast cancer.

Losing Fat or Muscle - That is the real question!

2011-08-19T18:27:00.005-07:00

So many are more concerned about moving the scale down in numbers then the WHY the scale is or is not moving. Most know that muscle weights more that fat - so what does this really mean?

If you were to hold up 5 pounds of fat, it would look something similar to the size of a loaf of bread. If you were to hold up 5 pounds of muscle, it would look something to the size of your fist.
Most scales can't read your body fat content versus your lean muscle mass content. What this means is, you might be working hard lifting weights and exercising yet the scale is not moving a pound! Aha! Don't get frustrated if that scale even jumps up a few pounds. It also could account for water retention. Muscle weighs more than fat! I would rather be lean and have a heavy scale reading.

GO OFF HOW YOUR CLOTHES FEEL!
Are your clothes getting more snug in areas you are trying to get rid of? If this is the case, then change your fitness program.

Do more cardio based activities most days of the week - but with interval training (there is a section on this site for that)
Change your eating habits with whole foods and less processed
Do your lifting program the same day you do interval training - 3 days per week
Do toning day 1, then on days 3 and 5 do heavier weights
CHANGE up your programevery 4-6 weeks

If your clothes are seeing give, then you are on the right track.

Most people burn more muscle when they work out because they aren't taught how long, to what frequency and for how many days - most don't rest their bodies either.
I have a friend who was doing an insane workout program from a DVD and was losing more muscle than fat. In fact, this person lost 4 pounds of muscle and no fat at all. I am simply letting you all know that not every workout is for every person.

We are all made in God's image, yet we all have different personalities, different callings, different DNA. We are all unique. We are all special and all different, yet are made by the same Creator. We come in all different shapes and sizes - and that's how God made us.

So, with all this in mind...write down your goals and changes you will make TODAY - don't wait until tomorrow - make the decision TODAY! After you have written these down, post it on this site for accountability.

Keep Your Eye On The Prize

2011-08-19T16:22:00.002-07:00

"But from there you will seek the LORD your God, and you will find Him if you seek Him with all your heart and with all your soul."
Deuteronomy 4:29 NKJV

How can we keep our eye on the prize if we don't know what the prize is?

When you wake up in the morning what is one of the first things you do? When is the first time in the morning you talk to God? Whenever you do, which should be very soon after you wake up, ask Him what His will is for you. Ask what He wants you to do today, ask Him to direct your path, your steps and your conversations with others. You might be surprised where He takes you, who He asks you to talk to or where to go.

There are many prizes we receive in life. Some physical in nature, some emotional and some spiritual are examples. When we work out hard and try to finish our race or fitness goals, we expect some compensation at the end. When we run a road race for example, we race against our own time, against others (there are even those special elite athletes that get trophies and prizes for crossing first). We our compensated because we finished strong and beat our time, ran with a faster group, or even received a ribbon. We also benefit because we are making our bodies respond to the environment better: running outside, at a different time, in the elements, etc. We lose a few pounds, get a bit more tone and entertain a healthier heart. So you see, we are compensated for pushing the envelope and going the extra mile. We are keeping our eyes on the prize - the finish line.

Spiritually speaking we are engaged in a fantastic race. We have been entered in to the most exciting race of all time - LIFE. Sometimes it is short and sweet and other times it's treacherous and exhausting. Either way, we can't quit. We have to stay strong and continue to push the envelope and keep our eye on the prize of eternity with Jesus - the Perfecter and Finisher of our faith. He finished His race on the cross - and He finished above the bar. He even received the trophy all strive for - the High Crown and right hand seat next to the Father. Who would rather sit in hell without love, without relief, without Christ?

So when you feel like quitting or throwing in the towel, remember we are still engaged in this race. We are on the strongest winning team where we can even take turns carrying each other on our backs as we race (try this, it's nice!). Keep your eyes focused on Christ, from the moment you wake up to the moment you go to bed. Seek for Him, talk to Him, think about Him, read about Him. Reread the verse at the top of this page.

When you engage in your workout or fitness plans today remember you are more than a conqueror in Christ - who gives you the strength to continue doing all things!

Try this little combo for a fun, yet challenging workout:
Do this for 7 full sets
5 Pulls Ups (or assisted pull ups)
10 Dips
10 Rows (any style, weighted)
20 Walking Lunges
20 Jump Lunges
20 Military Press with Squat (weighted)

After the 7 full sets go for a nice quick tempo run: 1-3 miles as you look forward to finishing your race, remember it's all for Him!

Broccoli, Cabbage & Carrots - Fat Burning Foods!

2010-01-08T12:49:00.002-07:00

Broccoli, Cabbage and Carrots are more fat burning foods to add to your regular diet.

Broccoli

You might not believe this, but broccoli is America's favorite vegetable according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.
So after that huge payout...what is holding you back? The taste, the texture?
When you're buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm and make sure there aren't any tiny bugs...easy to see with the naked eye. You will want to try to eat broccoli fresh if possible, but frozen is okay too. It is just harder to verify the freshness of it until you open the bag and begin to thaw. Steamed is better than microwave and it is also better than boiling it. Have you tried Broccoli-Slaw? We'll get that recipe out soon.

Cabbage

Cabbage is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it - can't say that for most vegetables. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall. Very interesting statistics.

Carrots

What list of health-promoting, fat-fighting foods would be complete without these easy to carry and eat veggies? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta-carotene, a powerful cancer preventing nutrient (provitamin A). I found a comparison with the eyes and carrots. If you cut a carrot and look at the inside of the circl and, the rings..it resembles an eyeball. This is a strong sign from God that these carrots are super good for the eyes - how cool is that?
Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce, they impart a natural sweetness without adding sugar. You will be amazed at what you can put carrots in. Raw is best, but if yo cook them, steam them. It will keep more of the good stuff instead of boiling them.

Barley & Beans - Fat Burning Foods!

2010-01-08T12:34:00.002-07:00

Here are some more Fat Burning Foods to add to your list!

Barley

This is a filling grain that stacks up favorably to rice and potatoes. If you can believe this, it has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat - wow, go figure!
Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents, so who couldn't afford to eat barley? Israeli scientists say it cures constipation better than laxatives - and that can promote weight loss, too. Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins. We'll have to get some recipes for this on the blog.

So I have been asked...where do you find Barley? They don't sell is solely in Health Food stores. You might have more luck finding it in your health food section or your organics section or even boxed or bagged by your flour/sugars/cornbread. You can also ask...it really doesn't hurt!

Beans
Beans contain one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260, but we know that isn't the worlds best tasting bean). Beans have the most protein with the least fat of any food, and they're high in potassium but low in sodium.
You can't just go and eat beans all day without anything else. Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain rice, barley, wheat and corn to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat - ever heard that saying...cool beans?
Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels.
The most common complaint about beans is that they cause gas. Here's how to contain that problem, according to the U.S. Department of Agriculture (USDA):
Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.
There also is the topic of mixing proteins and starches...but we'll save that for another blog posting.

Obesity Statistics - WOW!

2010-01-02T16:36:00.003-07:00

Okay, so this weight loss company "Strip The Fat" put together these obesity statistics and I thought I would share...shocking, I might add...but not surprising.

64 percent of people in the US are overweight
48% of people in Europe are overweight
27% of Americans are classified as obese
Obesity is responsible for 325,000 deaths every year
Obesity cost an estimated $75 billion in 2003 because of it's long and expensive treatment
300 million people worldwide are obese
750 million people worldwide are overweight
Weight loss market forecast to hit $61 billion by 2008
Spending on Hoodia Gordonii expected to surpass $750 million in sales
400,000 deaths each year may be attributed to obesity

Thought you might enjoy these statistics. I love looking at them and comparing them. I am trying to get my hands on more. Let me know if you find more as well.

Butter - Is It Really Good Fat or Bad Fat?

2010-01-02T15:41:00.001-07:00

Butter: Good Fat or Bad Fat?

People are often shocked when they see how much butter I use and eat in one day. But I know the real truth; Butter is a good fat and can actually help you lose weight.
Unfortunately, people thinking butter is unhealthy is a very common misconception. People still think that butter and saturated fats are the reason heart disease is one of the top killers in this country (and now in many other countries as well). The truth is that it’s not the natural fats that are causing this epidemic, its the sugar, processed and packaged foods and over consumption of refined oils that are causing so much disease (and you can add Diabetes, High Cholesterol and High Blood Pressure to this list as well).
I go into this topic in much greater detail in the Fats Chapter of the Diet Solution Program but here are a few nuggets of info to ponder:
1. Did you know that during the 60 year period from 1910-1970, the proportion of traditional animal fat in the American diet declined from 83% to 62%?
2. During this same time butter consumption plummeted from 18 pounds per person each year to 4 pounds per person each year.
3. During the past 80 years, the consumption of dietary cholesterol intake has increased only one percent.
So where is the problem? Why all the heart disease?
1. During the same period, the average intake of dietary vegetable oils (margarine, shortening, and refined oils) increased by about 400%.
2. During the same period, the consumption of sugar and processed foods increased by about 60%
Those are the facts, but there’s never better proof than the results I see with my clients and my readers. When people finally stop eating margarine, refined oils, “fake” butters, sugar and processed foods, their health sky rockets! (and by sky rockets I mean, gets better, greatly improves, elevates to whole new levels). Not to mention all the body fat they lose off their body (now isn’t that just an awful side effect?)
It’s important to mention that the butter I use is organic and grass fed. It has this beautiful deep yellow color and is not white like most conventional butters. It has gone through minimal processing and has no added growth hormones and antibiotics. I get all my butter from www.grasslandmeats.com
Now that I told you butter is ok to eat, here is a delicious chicken recipe you can enjoy:
(Please remember that the mad scientist in me sometimes forgets to document the exact amounts so you may need to play around with this a bit.)

Chicken with “I’m not afraid of butter” dressing

Ingredients:
2 large chicken breasts (approximately 1 lb of chicken)
6 Tbsp of melted butter
lemon juice from 1/2 large lemon
1/4 cup olive oil
salt, pepper and garlic powder to taste
Directions:
Melt 1 tbsp of butter in a large pan. Season chicken breasts with salt, pepper and garlic powder. Cook chicken breasts in butter covered on very low heat. Do not let the butter get brown. Pour lemon juice in a separate bowl. Slowly stir in the remaining melted butter as you stir mixture. Then slowly add the olive oil as you stir mixture. Season with salt, pepper and garlic powder.
Once the chicken is cooked through, served on a plate and pour the “dressing mixture” over your cooked chicken breasts.
Don’t be surprised if you are tempted to pour this dressing on your veggies and just about every other food item you can think of. It’s delicious!
Find out the real truth behind healthy fats and get started on your own fat loss goals right away with this complete Weight Loss Program Article information found here.

Is Milk really Healthy?

2010-01-02T15:37:00.001-07:00

Is The "New" Milk really Healthy?

Is milk really necessary for an effective weight loss plan?

Do we have to drink our milk each day to get a sufficient amount of calcium?

The answer to both of these questions is NO. We do not need to drink milk as part of a healthy weight loss plan or to obtain a healthy amount of calcium each day. However, in its natural form it's one of the best creations God has given us.

Consider the following facts:

1. Americans drink the most milk of any other country, yet we still have the highest rate of osteoporosis.
2. Pasteurization kills off all the necessary digestive enzymes in the milk (This is why so many people are now suffering from lactose intolerance).
3. Pasteurization also makes the major part of the calcium contained in milk insoluble, in other words making 50% of milk’s calcium unusable by the body (This contributing to the high rate of osteoporosis).
4. Milk sugar (lactose) converts into sugar your body uses very quickly, leading to blood sugar highs and lows and an up and down energy rollercoaster ride for you.
How could this all be true? Isn’t milk supposed to do a body good? Well, yes it does, but milk was really only intended to be consumed in its natural state (unpasteurized). Since pasteurization there have been many proven pitfalls since in the quality of the final product. Most organic farmers and a majority of regular farmers drink it right from the cows - with out any pasteurization - and they are extremely healthy.
The other fact we need to consider is that most cows are being given an excess of growth hormone just to keep them producing massive amounts of milk. This, in turn, makes them sick, at which time they are given antibiotics. The growth hormone and antibiotics get into their blood stream and then into the milk they produce. Who drinks this chemical laden milk? We do! (Actually, I try not to and maybe you’re starting to consider whether you do). I saw a fantastic review of this on a youtube video Jordan Rubin & Dr. Pompa - Google it if you get a chance.
The next big concern is “How will I get enough Calcium?” As mentioned above, most of the Calcium in milk is not absorbed by the body. More calcium is absorbed from foods such as green leafy vegetables, broccoli, sardines (with bones preferably) and salmon. This makes sense that more calcium come from greens since cows preferably eat grass and they have a lot of calcium inside their bodies (Please don’t eat grass. This really only works for cows).
If reducing your risk for Osteoporosis is your goal, do the #1 activity that prevents this debilitating disease: Exercise! Weight bearing exercise has been shown to be the #1 way to prevent osteoporosis. Putting small stresses on your bones via strength training helps to re-build them stronger. No one, and I mean no one, should be neglecting some exercise into their life.
Here are my tips on drinking the right kind of milk, calcium and preventing osteoporosis:
1. If you consume dairy on a regular basis, try to find raw (unpasteurized) milk. www.realmilk.com is a great resource for this.
2. If the thought of raw milk scares you, purchase the next best thing: certified organic milk products. They will be free of antibiotics and hormones.
3. Since most of milk’s calcium is not absorbed by the body, make sure to get your calcium from these other sources: leafy green veggies, broccoli, sardines (with bones) and salmon.
4. Commit to a strength training routine on a consistent basis. Not just for your muscles and for the way you look in the mirror (although this does help) but for your bone’s sake.
If you are lactose intolerant, know that milk, and dairy for that matter, do not have to be a staple in your diet in order to absorb adequate amounts of calcium and achieve an ideal level of health. You can establish and extremely healthy way of eating, reach your weight loss goals, and feel great each day without drinking milk.
However, I do encourage you to support your local organic dairy farmers!

Coffee: Good or Bad for your Health?

2010-01-02T12:27:00.000-07:00

Coffee: Good or Bad for your Health?

Is your morning coffee an okay option on your healthy eating plan? If coffee really bad for you or is it actually good?

I get these questions about coffee and health all the time and as a coffee drinker myself, it is smart to take a look at both the good and the bad.

Now, I’m not here to tell you that coffee is good for you. If I did, I would be telling only the good side of the story and I’m no politician. I am here to give you the good and the bad and tell you how you can incorporate your favorite coffee or tea into your healthy meal plan.

The Ugly Side of Caffeine

Most coffee and tea contains a lot of caffeine. This is usually the primary reason people make coffee their drink of choice in the morning. Caffeine is a drug like any other and comes with a long list of side effects. Have you ever tried not having your coffee in the morning? Yeah, pass the Excedrin, right? The headache that comes on when you try and kick this habit can be brutal (just like with other drugs) and creating a dependency and addiction like this is harmful to the body.

Second, coffee is extremely acidic. Our bodies function at optimum levels when they are slightly more alkaline (the opposite of acidic). It is best for us to greatly reduce any foods that will drive our body’s pH to be more acidic and eat more foods that are alkaline (like fruits and veggies). An acidic body pH is like a magnet for all kinds of illnesses. Also, an alkaline body has a much stronger immune system, making illness much less likely.

Last but not least, the caffeine in coffee and tea is abuse to your adrenal glands. Your adrenals release your “fight or flight” hormones basically giving you a nice “boost” when needed. Unfortunately, people who drink coffee all day long are consistently beating on their adrenals. This is the equivalent of whipping a tired horse even when he is exhausted. Eventually he will not move at all.

The Pretty Side of Caffeine

Coffee tastes oh so yummy and makes me feel great in the morning. (What? Is that not a good enough reason to drink it?)

Many studies have shown that coffee can help in the prevention and treatment of diseases and illnesses as varied as Alzheimer’s disease, diabetes, liver disease, skin cancer, Parkinsons’s disease and more. Although, I don’t believe coffee would be the cure all to any of these diseases, many ancient cultures did rely on the coffee bean to cure a long list of ailments. Not to mention, small doses of caffeine can increase performance and mental focus.

Green tea is also a great drink to include with a long list of benefits. If nothing else, green tea is a wonderful source of antioxidants which are important in cancer prevention. Green tea has even been found to raise metabolism and aid in fat burning. Before you go take a green tea bath, its effects are really minor when compared to the effects of sound nutrition and exercise plans. Now that I’ve said that, don’t think you can eat junk food and just wash it down with green tea!

What is a coffee and tea drinker to do?

1. Limit your coffee and tea intake to 2 - 8 oz cups per day. No, not 2 of each, 2 total. Any more than that is considered as a heavy addict. (I know. I’ve been there).

2. If you are currently dependent on a lot of caffeine each day, replace 1 or 2 cups of coffee with green tea instead. Green tea has much less caffeine than coffee and will help combat the ugly detox symptoms.

3. Do not jack up your coffee with sugar, milk, syrup and whip cream (So I guess that means no Starbucks, huh?). Use stevia or xylitol to sweeten and avoid all the empty, harmful calories. A teaspoon of half and half won’t hurt either. Please oh please, do not use any of those flavored creamers. They are closer to someone’s chemistry experiment than they are to real food.

4. Make sure to make your food choices healthy. Avoiding other acidic foods like sugar, artificial sweeteners and processed foods will lighten the acid load on the body.

5. Make sure the coffee you drink is organic. Conventional coffee is filled with pesticides and chemicals and should be avoided at all costs.

There is no need to give up your morning coffee but it is important to drink the right types of coffee, without the added unhealthy extras and, as with most things, in moderation.

Get started on your own weight loss goals right away with these Healthy Weight Loss Meal Plans .

Healthy Tips For Your Children

2010-01-02T12:20:00.000-07:00

Healthy Tips for your Children

Childhood obesity has now become a worldwide problem. More and more children these days are suffering the same symptoms and diseases that were once only seen in adults; heart disease, high cholesterol and type 2 diabetes, to name just a few.

The good news and the bad news is that our children mimic everything we do. Your habits will sometimes become their habits (scary huh?).

I’ll never forget when my old neighbors said to me, “Isabel, our 10 year old woke up this morning and ate leftover chicken and veggies for breakfast, instead of the bagels we bought. I wonder where she got that idea?” I loved it!

When parents bring in their children into my office wondering why their child’s weight has now become a health hazard, I always have to ask, “How is the whole family taking care of themselves or better yet, how are you taking care of yourself?”

I know this is a tough question to answer but these little people are looking to us for their answers and many times our actions speak louder than words. We are their role models.

So as a mommy, daddy, aunt, uncle, grandma, grandpa or just neighborhood friend, what can you do today to be a healthy influence to a child?

1. Develop one new health habit each week that involves your child. Want to go for a walk with Mommy to make our legs and our heart strong? Want to pack carrots in your lunch bag and see how many veggies we can both eat? Want to pick a healthy recipe and cook together? The options are endless. Make sure your child feels like he or she is an important part of your healthy life.

2. Let’s try and stay away from words like “weight loss” or “weight gain” and definitely avoid the word “fat”. Make it about “HEALTH”. We are going to take a family walk so we can all be healthy together. These foods make my heart and my muscles strong. Want to see Mommy or Daddy do pushups? Cool, right? Let your child know that being healthy is fun.

3. Be the healthy change you wish to see in your child. Show your child that genetics, time, and nothing else can get in the way of you getting healthy. Work on your biggest health obstacle and chances are you will see the same change in your child.

Commit today to good health not only for yourself but for those wonderful little people in your life that look up to you and emulate you.

Take the first step towards health and weight loss with these healthy nutrition meal plans in The Diet Solution Program.

My Personal Master Cleanse Benefits!

2009-12-09T09:18:00.000-07:00

Okay so as promised, here are my BENEFITS from the Master Cleanse...the unparalleled outcome.

1. After the full 10 days my tongue started turning white again! This is a sign the cleanse is over, it's done, the nasty build up in your body is outta here!

2. In 10 days I lost 8 pounds! I wasn't on the detox for losing weight, I was on it to get rid of allergies...but I won't get my panties in bunches at losing some weight too!

3. I could smell things so much better, comparing my ability to smell prior to the cleanse and after, it is like having one of those candles you buy at the dollar store that stinks instead of smells good, to a Yankee Candle. There is no middle road. It was just plain as could be. I could smell like a dog =)

4. I had no caffeine addiction and lost the desire to have coffee or soda!

5. I felt better, like I had tons of energy stored up. I even woke up earlier and could stay up a little longer, my body wasn't dragging!

6. I had the desire to drink water more than anything else, which kept my hunger pangs down and was helping me to continue to LOSE MORE WEIGHT!

8. I didn't crave sweets, I didn't want fried food (what was I thinking????) I couldn't believe what my body was telling me. When I looked at a Snickers bar my face turned to the side.

9. I could taste things better. This one really surprised me. I didn't realize I wasn't really tasting my food before. It was like my tastebuds were on overload and they weren't transmitting the taste to my brain...BUT NOW...I could taste things individually. I had some normal soup, and it wasn't even fancy, and I could taste the individual foods in it! WOW, that was awesome!

10. Come a few weeks down the road into allergy season...I DIDN'T HAVE ALLERGIES!!!! Every Fall and every Spring I would reach for my Claritin...well, guess what...I didn't even blow my nose! I couldn't believe it. My brother was right, I was allergy free! YEAH!

So...why would someone NOT want to go on this Master Cleanse??

I woudl like to add that my old habits soon started settling back in and within 2 years I started trying sodas and pop and cookies and it came flooding back. I also realized I started having allergies again. This was a sure sign that I needed to go back on the cleanse.

When I did, it didn't take the entire 10 days (only 7). My body didn't have the build up like the first time I went through it. My tongue cleared up a lot faster! It is a life style that I plug in to my new years resolutions. It is such a small amount of time in the scheme of things.

I even got a large group of friends and we do it together now. My Mom even tried this and she went on the Master Cleanse for 15 days. She has been doing it every year since.

My friends, YOU CAN DO THIS!!!!!!

The Downfalls of any Detox

2009-12-09T08:59:00.000-07:00

Okay, so I tried this Master Cleanse (my first Detox)...

This was one of the hardest things I have ever done, but OHHHHH the benefits outweighed my measly little 10 day detox in respects to my life time of benefits!!!!!!

Downfalls and Pitfalls of a Detox:

When the body goes through a detoxification it is getting rid of nasty things the body should not have in it to begin with...so it bellows and revolts in anger as those nasty things come out...and let me tell you, there are nasty things that can come out.

With that being said, here are some negatives that will arise...this is my personal experience (of course there are many testimonials that these are typical of a detox)

1. Caffeine addiction got the best of me (kick it before you start). Got headaches like Ive never had.
2. Got hunger pangs immediately the first day...and I have fasted before for over a day without any food and never had these pangs before...it is because your body is processing the "drink" and it is starting to work...making you hungry...HOWEVER, I WASN'T drinking enough of the drink (that is a Pitfall if you don't read the entire booklet!)
3. It seemed for me, on days 3 and 5 days, I got the worst feelings...those yucky feelings like I was dizzy or going to pass out or just wanted to sleep.
4. Day 4 I felt great, so I felt like I was almost done...but I didn't know really what was happening inside my body yet...so the downfall is the unknowing of what was going to happen next.
5. Having loose stools for about 3 days straight...and they seemed "hot" with a little burning sensation, but no pain involved, just a downfall of not knowing how long it was going to last.
6. Not being able to go out for fear of having to run to the bathroom.

So all this above doesn't seem all to hard does it??
It's enough to scare me in to NOT doing anything like that, EVER!

BUT, let me tell you something, a secret, a hidden jewel in to WHY you SHOULD do this!!!!
Check out the post ...

Master cleanse - Now Allergey FREE!

2009-12-09T08:38:00.000-07:00

Okay, so I started the Master Cleanse and guess what? It worked! Let me tell you why...

I got a call from my brother, who has had major allergies, and he announced he is allergy free! Of course I said, "HOW?! How did you do that, what happened?"

He told me he tried the master cleanse for 10 days and it cleared up so many of his issues, but the reason for going on the Master Cleanse wasn't to get rid of allergies, that was just a side effect - A GREAT ONE AT THAT! Talk about a good side effect.
So...I said, "I want to try it, how do you do it? IS IT HARD TO DO?" Being as I had very minor seasonal allergies, I thought it would at least help me if anything.
I had never really heard anyone who had done it before, but I totally trusted my brother.

He told me about this book, The Master Cleanse, and what a quick read it was. The recipe and formula is in there and it is nothing shy of normal ingredients. REAL maple syrup, lemon juice, cayenne pepper and water.

SAY WHAT?!?!

I know it sounded crazy to me, but after reading the short booklet, with MUCH data to back it up, this century old detox still has the ability to kick those old habits and get the job done.

I went on it for and only lasted 3 days out of the 10. I hit the WALL. Do you want to know why?
I didn't read the entire booklet. I missed the part where it read I had to kick my caffeine habit prior to starting. Oh, this was going to be too much I thought.
So, I decided to go back on it in a week after I beat the addiction. It was easier than I thought to break this little safety net. I took a lot of Advil =) and switched to caffeine free pop. I really think it's all about the bubbles that I was rally addicted to.

I knew deep down I needed to do this and if my brother could do this, then I sure could.
Let me tell you, it was super hard! I will not lie, but after day 7 it was like I was a new person.

Check out the next post on "The Downfalls of any Detox"
Check out the post on "My Personal Master Cleanse Benefits!"

I soon could tell things were happening. When you detox your tongue will get coated, whitish to be blunt. It will look nasty and you won't feel I started even smelling things better. I could pick out smells in the room distinctively.