Invitation to connect on LinkedIn

noreply@blogger.com (Nelly) — Fri, 29 Jul 2011 16:35:00 +0000

I'd like to add you to my professional network on LinkedIn.

- Caitlin

Caitlin Dunlevy
co-head Trainer at Tech Sportsplex
Roanoke, Virginia Area

Ch Ch Changes

noreply@blogger.com (Nelly) — Mon, 07 Mar 2011 20:26:00 +0000

The most important changes everyone needs to make in their everyday HABITS!

1. SLEEP
      Habits for Quality Sleep
   * The newest improvement that I have made is......Eye Mask.....

This has changed my sleep....when I hit the

pillow I am out, and literally I don't wake up.....Life Changer!

2. MOVE
   Find out what you LOVE and make working out fun. You don't have to be going to a gym to be physically active.
* Play sports * Run/Walk/Bike/Rollerblade(my favorite) * Dance * Clean * Yoga
This list goes on.....Fun ways to be active

3. NUTRITION
   Natural Whole Foods! The biggest problem in our society today is we want QUICK food. The mentality is that if a food is healthy it does NOT taste good. WRONG. We need to emphasize how to flavor the foods with herbs and seasonings and to use olive oil. The processes of baking, broil, stirfry, steam, roast. One of my favorite places to find recipes is from Clean Eating.
Alot more to come on this topic!

4. HYDRATION
Carry water with you everywhere. If you dont like plain water add fruit (lemon, lime, berries)
Get half your body weight in ounces.

5. REST/RELAXATION
The day after a hard workout you need to stretch/yoga. This will help lengthen and elongate the muscles. This should be the good part.

Nelly

Circuit Workout

noreply@blogger.com (Nelly) — Mon, 19 Apr 2010 00:53:00 +0000

Treadmill Circuit Workout - Prevent BORDOM!
I am doing this tomorrow :)

Time	Speed (mph)	Calories burned*	RPE**
00:00-05:00	4.0	20	1-3
05:00-8:00	6.0	47	4-7
8:00-9:00	7.0	11	8-10
9:00-12:00	6.0	47	4-7
12:00-13:00	8.0	14	8-10
13:00-16:00	6.0	47	4-7
16:00-17:00	7.0	11	8-10
17:00-20:00	6.0	47	4-7
20:00-21:00	8.0	14	8-10
21:00-24:00	6.0	47	4-7
24:00-25:00	7.0	11	8-10
25:00-28:00	6.0	47	4-7
28:00-29:00	8.0	14	8-10
29:00-32:00	6.0	47	4-7
32:00-33:00	7.0	11	8-10
33:00-36:00	6.0	47	4-7
36:00-41:00	4.0	20	1-3

We are going to VIRGINIA TECH on wednesday for the long weekend and I could not be more excited!I get to see my 2 nieces and whole family (literally because Jaydun's family is coming up too)It is the VT football Spring game so hopefully the weather will be nice!
I will leave you with our latest addiction.MIGHTY MAPLEBy the Spoonfull!

Nelly

New Family Member

noreply@blogger.com (Nelly) — Fri, 16 Apr 2010 18:36:00 +0000

Sorry for being MIA but I have a reason.

New Family Member named CARMEL.

That is her after a long walk in the heat !

The vet said she would get to about 55 pounds and would need to do 5 to 6 miles a day. YEP I guess that means I will need to get my booty in shape.

Nelly

noreply@blogger.com (Nelly) — Fri, 16 Apr 2010 18:13:00 +0000

Foods that can fix ANYTHING

noreply@blogger.com (Nelly) — Tue, 30 Mar 2010 11:03:00 +0000

Foods to fix anything!

Very interesting!

New Recipe:

Soy Flour Pancakes!
1/4 cup soy flour
1/2 cup eggs
1 tsp vanilla
1 Tbsp. ground flax

MIX
pour like a pancake
make them like a pancake
top as you please :)
Syrup, nut butter, berries

Nelly

Spring Activity!

noreply@blogger.com (Nelly) — Wed, 24 Mar 2010 21:16:00 +0000

Spring and the outdoors!
We have been totally eating up the outdoors after work. Mostly with Rollerblading!
My ultimate favorite thing to do! We have a trail that is all paved a mile away which is perfect. Usually an hour does the trick and your legs are burning!

WHATS YOUR FAVORITE ACTIVITY OUTDOORS?
I LOVE hiking too but out her in Indy we dont have any mountains :(

Virginia Tech plays tonight and we will be watching on the couch with our grub!
We have been diggin the Chocolate Vitamuffins at night (heat up and tastes like a brownie) Delicious!
As you know I have a HUGE sweet tooth.

Update : I am SPLENDA free for 3 weeks! I dont even think of it anymore!
If I use a sweetener which is RARE now it is a packet of stevia (plant based)
I also am drinking TONS of WATER and LOVE it. I actually crave water. Weird I know. Never thought I would have this day come!

I am still diggin my Fage 2%, La tortillas, Eggs, SuperSmoothie (with chia), Spinach.....I am craving a baking session soon. Probably Friday with recipe and picture :)

Nelly

Chia Winners!

noreply@blogger.com (Nelly) — Tue, 23 Mar 2010 20:18:00 +0000

We have 2 winners....yes I said 2!

Teri from afoodiestaysfit.com

and Jo with two difference variations!

Ladies please email me with your name and address so that we can get you your CHIA!!!

Nelly

Superfood Giveaway!

noreply@blogger.com (Nelly) — Fri, 19 Mar 2010 18:13:00 +0000

CHIA!
CHIA GIVEAWAY!
2 lb. bag

Chia Seeds, Superfood Nutrition! A rich supply of essential Omega-3 acids, protein and antioxidants.

Chia Seeds

Benefits superior to flax seeds.
Very mild flavor (and no fishy taste like other foods high in Omega-3 acids).
Extremely rich in Omega-3 acids.
Very good source of fiber and manganese.
Raw, low in sodium and cholesterol-free.
Organically grown without pesticides.

How do I use it?

- Smoothies, Cereal, Oatmeal, Yogurt, Salad....anything you like!

My favorite is Smoothies.

1 cup milk

1 Tbsp. chia

1 scoop protein powder

Berries

Banana (sometimes :)

Ice

1 packet of stevia

Sometimes Flax and wheat germ!

NOW HOW DO YOU WIN?

1. Post your favorite recipe for SMOOTHIES!

Nelly

noreply@blogger.com (Nelly) — Wed, 17 Mar 2010 15:04:00 +0000

Going Green! Happy St Pattys Day!

Green Superfood Smoothie!
Chocolate Superfood, Almond milk, Strawberries, Spinach, Chia, Wheat Germ, 1 packet of stevia.....AMAZING!

Nelly

Quinoa - Superfood!

noreply@blogger.com (Nelly) — Mon, 15 Mar 2010 19:54:00 +0000

Quinoa with Chickpeas and Peppers!

Serves 6 (serving size 1/2 cup)

Ingredients

1 cup quinoa
2 cups of veg or chicken broth
1 cup canned garbanzo beans (chickpeas), drained
1 red or oranger pepper chopped
1 Tbsp. olive oil
2 Tbsp. chopped fresh parsley
optional chopped walnuts
Directions
- Heat oil in a saucepan over medium-high heat. Cook onion in oil for 5 minutes, or until translucent. Add peppers, and cook 3 minutes more. Stir in quinoa and vegetable broth, and bring to a boil. Reduce to a simmer, cover, and cook 15 to 20 minutes, or until quinoa is tender and fluffy.
- In a bowl, toss quinoa together with garbanzo beans and parsley. Serve hot or at room temperature. Top with walnuts if wanted!

EASY! and DELICIOUS!

Serve with GREENS (salad or broccoli or kale)

HEALTHY SUPERFOOD RECIPE!

Quinoa is one of the only grains that is a complete PROTEIN!

NELLY (spring please!)

New Look and Pages!

noreply@blogger.com (Nelly) — Sun, 14 Mar 2010 18:11:00 +0000

Nelly's Nutrition

Liquid Vitality

Favorite Products

Recipes to come SOON!

Finally figuring out more blog features :)

Nelly

Best Website

noreply@blogger.com (Nelly) — Sat, 13 Mar 2010 21:12:00 +0000

Ever wonder if you really are getting in everything that your body needs nutritionally?

WELL...I was wondering and came across this website.

www.livestrong.com

You can track everything you eat, water intake, your activity, what YOUR personal body needs nutritional and make notes of your day and how you feel!

So the first day I did this I found out that I needed MORE protein. Yep, so I have been loving this site to make sure I get in all my protein, fiber, fats, and carbs and calcium.

It is REALLY easy as well. For instance we went to Chik fil a today and I got the nuggets. SO I go into the system and type chik fil a and it came right up with ALL the foods. Add it in and all the stats are added!

It has helped me get in more FRUITS and VEGGIES too!

I dont plan on using this everyday, but it def helps me look at what I need more of and how to make sure I get everything in!

For now I wanted to let you all know of the easiest and tastiest way to eat your veggies.
ROAST THEM!
Yes.
Make sure you have a vidalia onion in the mix as well. BEST part!
We made it with broccoli, cauliflower, peppers, and onions!
Drizzle Olive oil and seasonings (Janes crazy mixed up salt!)
Bake at 400 for 12-15 min.
DELICIOUS!

Oil change, Barnes and Noble, movie are on the list for today :)

Daylight Savings tonight! YES I am happy because then it will stay lighter out later! SPRING and night walks and bike rides and rollerblading and ice cream outside and farmers markets!

What else do you LOVE about spring?

New Season

noreply@blogger.com (Nelly) — Thu, 11 Mar 2010 12:06:00 +0000

"Your love for one another will prove to the world that you are my disciples." John 13:35

Spring!
It is finally over, yes I am calling winter over!
Yesterday it hit 70 here and the sun was shining.
I went to Krogers after work and they had HUGE bins of clearance bars!
I got a couple Kind bars and Luna bars.
Perfect for my on the go lifestyle!

As far as my new GOAL (no sweetener)
I feel AMAZING! Yes I have gone over a week with absolutely NO sweeteners (I used mostly Splenda)
I have substituted it with natural things like Peanut Butter, Spices, Coconut Butter, Berries.

I also made my 1st smoothie of the season last night.
Pretty Simple:
Multi Berry (Straw, Blue, Black)
2 scoops vanilla protein
Skim Milk
Ice

Simple and Delicious!

This morning Jaydun and I woke up and had

Breakfast Burrito
Organic potatoes, tofu, black beans, vegetables and salsa wrapped in an organic flour tortilla. Non-dairy/no cholesterol.

It was very satisfying and had protein, fiber, whole grains, and iron!
Could be on the grocery list in the near future!

If you do not get in enough calcium...I have been taking Viactiv chews just in case.. because it is SO important for woman!
Each chew has 50% of your calcium and vit D (to help absorb)

Last and final info! If you do not get enough WATER in...I am all about natural water now and my favorite way to drink it is with my Contigo Water Bottle
Perfect 24 oz. with a clip and easy sip!
I pretty much take this everywhere with me now and have been drinking 3 to 4 whole bottles!
I feel pretty refreshed and sweetener free :)

Alright now im about to pack our lunches and get ready for the day!

Happy Spring (yes I am telling myself its spring!)

Nelly

Sunny Weekend! Spring?

noreply@blogger.com (Nelly) — Fri, 05 Mar 2010 22:43:00 +0000

I will take the sun anyday over winter weather!

Today is our 6 month! We have been married for 1/2 a year.
I am very thankful and blessed!

I have 2 new buys from Whole Foods.
1. Nutritional Yeast (had to buy after reviews on this nutrition powerhouse!)
2. Coconut Butter (I have to tell you, I was a little bit weary about buying this due to the look of it......HOLY YUM! I am a huge fan! I mixed it with Peanut Butter on a wrap and it hit the spot!)

Another thing I need to put out there....I am giving up sweeteners! YES!
I am writing this to keep myself accountable...
I was using it with everything without even thinking about it. It became a habit and not even thought about before I added it.
So I am 1 day down and I feel good :)
Jaydun threw them all way out of my reach and once I get past this I will use them on occasion, but my GOAL is to naturally eat food without additives!

Anyone else have any good goals they are trying to accomplish?

I am going to go rollerblading this weekend I think...I need to get out there on the trail. Rollerblading is one of my favorite activities...LUV IT.

Alright so new recipe with a power house antioxidant bean!

Fresh Tomato And Black Bean Salsa

Ingredients

1 1/4 cups coarsely chopped tomatoes

1 cup canned black beans, rinsed and drained

1/4 cup loosely packed chopped fresh cilantro

1/4 cup chopped scallions

1 small jalapeno pepper, minced (wear plastic gloves when handling)

2 tablespoons red wine vinegar

1 small clove garlic, minced

1/4 teaspoon dried oregano

1/4 teaspoon salt

Mix all together in a bowl and serve or put in tupperware :)

Chinese Takeout and a movie is on the agenda...

Nelly

No Bake PB Protein bars!

noreply@blogger.com (Nelly) — Tue, 02 Mar 2010 12:33:00 +0000

Quick and Easy (max time 5 min!)

MIX!

1/2 banana mashed (the riper the better)

1 cup Oats

1/2 cup natural peanut butter

1/4 cup dark chocolate chips or raisins

Optional : ground flaxseed, protein powder, coconut

Mash it all together!
Then get a pie pan or any pan.

Spread it out evenly!
LICK THE SPOON
and Freeze for 2 to 3 hours
CUT and SERVE!
or wrap them individually for on the go!

New Read:
AW Tozer- The purpose of man

amazing.
Nelly

Happiness

noreply@blogger.com (Nelly) — Mon, 01 Mar 2010 13:52:00 +0000

Rockin the sweets

noreply@blogger.com (Nelly) — Sun, 28 Feb 2010 13:27:00 +0000

My niece rockin TCBY with her spiderman hat.
My brother obviously dressed her.
She has the same love for TCBY as our whole family...
Miss that little bugger.

Happy Sunday.

Hebrews 11:1
Faith is being sure of what we hope for and certain of what we do not see.

Nelly

Nutrition 101 from Nelly

noreply@blogger.com (Nelly) — Sat, 27 Feb 2010 19:49:00 +0000

Fats (20-30% diet)
Nuts (almonds/walnuts)
Flaxseeds (ground)

Chia Seeds
Fish Oils
Olive Oils

Nut Butters (natural peanut or almond butter)

Coconut Oil (Natural)

Veggies/Fruits (40-50%)
COLORS!
Red (Tomatoes/ Red peppers/ Apples/ Berries)
Green (Spinach/Broccoli/Green Beans/
Orange (carrots, sweet potato/ squash/ pumpkin)
Blue (Berries)

Grains (25-35%)
Breads/wraps
Whole Wheat based and Fiber

Oatmeal

Cereal (whole grain) (my favorites are whole grain cheeries and any kashi cereal)

Protein ( 50-65 grams a day) (60-80 grams for MEN)
Fish (salmon, tuna, mahi, talapia, shrimp, crab)
Turkey,Chicken (white meat and limit red to 1-2 times a week)
Beans
Tofu
Dairy (milk, yogurt,cottage cheese)
Eggs (1-2 yolks a day limit)

SMOOTHIES!
Milk/ Soymilk
Ice
Frozen Fruit
Spinach
1 TBSP. ground flaxseed
1-2 scoops vanilla protein powder

Galations 2:20

Nelly

Healthy Sweets

noreply@blogger.com (Nelly) — Wed, 24 Feb 2010 11:22:00 +0000

Yes indeed I have a sweet tooth! I practically need to end off every meal with something sweet.
Lately it has been Dark Chocolate chips....grab a handful after I am done eating and it is my way of telling myself "all done"

I have given up caffeine...YES no coffee (decaf for me) Just to see how I would be without it....EASY as can be....It is just nice to know I am not dependent on it to have energy!
BUT we were on the road this weekend and driving late at night to get home and I got coffee to keep me awake...yep it hit me hard...I was WIRED.
I guess the caffeine worked pretty darn good since I havent had it!

So if you have not had CHIA before...you ask what do you put it in?
The easiest way to mix it is with Oatmeal (my usual) , Smoothies, Baking, Cereal, Salads, Veggies..... Do you have any other ideas?
Yes it is my new favorite Superfood (basically for its stats!)
I got my mom hooked on it too...She called me and said I just ordered a 2 lb bag!

What are your favorite Superfood Secrets?

I will be taking a power circuit Bosu Ball class tonight....I will post about the details tonight...along with a Sweet Tooth Recipe!

NELLY

Winter please be done. I want to hike outside again. Just go outside in general!
Thanks

CH CH CH CHIA

noreply@blogger.com (Nelly) — Thu, 18 Feb 2010 13:26:00 +0000

Cant seem to get in your omegas? NEW SUPERFOOD!
The Stats are incredible!

20 X more omegas than Salmon!
6 X more calcium than milk!
4 X more protein than kidney beans!
2 X more fiber than bran!
High in antioxidants!
You can mix it with water, smoothies, cereal, salads, yogurt..or however you please! You can also use it in recipes as a fat replacer.

Nelly

Nutridel Cookies!

noreply@blogger.com (Nelly) — Tue, 16 Feb 2010 20:49:00 +0000

Ever have a crunchy sweet craving?

I ALWAYS DO!

I got this amazing package of Nutridel Cookies!

Pecan-Flaxseed-Almond-Oatmeal

I tore the Flaxseed package open right away!
I think these cookies could fix a craving for sure...in a HEALTHY WAY!
They are: Cholesterol free, No trans fat, No refined sugars, All NATURAL ingredients, Omega 3's, Antioxidants, Fiber.....
What more could you ask for?
They are shaped like a cookie but have the crisp texture like brittle. LOVED IT!
I had it plain..but I think tomorrow I will try the Almond with some PB!
You can also put it in yogurt or anything to give it a sweet nutritious crunch!
Here are the ingredient for every cookie Ingredients

I can't wait to try the other flavors. Very Impressed :)

Nelly

Heart Pumpin!

noreply@blogger.com (Nelly) — Sun, 14 Feb 2010 16:59:00 +0000

Happy Valentines Day!
“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.” 1 Corinthians 13:4-7

My heart was pumpin on the run!

So I have the problem where I cannot run slow...I know sounds weird but when I run alone I cannot get my self so run at a slow pace.

So I start off at my usual pace around 7:30 min mile....

Finish mile 1 : 7:20 min

I proceed to walk the next .25 mile then pump it up to sprint .25 mile

I do this for 2 miles...HEART PUMPIN!

My heart rate monitor was out of control. It went up to 200 and then back down to 140 when walking. Talk about circuit training!

Then I walked the last .10 mile and STRETCHED!

This was all done in 29.25 min. and a total of 3.11 miles.

THANK GOD I FINALLY RAN!

and it was 19 degrees out! Crazy I know but I was DETERMINED!

Day 1: Mission Accomplished.

I am excited to use the heart rate monitor in all of my workouts to see how it fluctuates.

Came back and took a shower then Jaydun and I went to BD Mongolian Grill.

WOW. I think this is my new fav place to eat.

www.gomongo.com

Best concept EVER. Create your own stir-fry then they cook it in front of you!

I added shrimp, crab, scallops, sprouts, every vegetable possible, hot red peppers, garlic, and Pad Thai sauce.

AMAZING. They also serve it with rice and brown rice option at that!

We will def be going back...I see a craving in the near future!

Nelly (YES 1st valentines married)

I have some reviews coming tomorrow because Holey Donuts package is coming....did you say healthy dohnuts? CRAZY I know. We shall see. Check out the website for more info.

www.holeydonuts.net

Day 1 of Garmin

noreply@blogger.com (Nelly) — Sun, 14 Feb 2010 14:11:00 +0000

I have had my Garmin for over a year now and have not used the Heart Rate Moniter that came along with it! CRAZY I know.

Today is Day 1 of my training.
I FINALLY have the motivation to run again...I have been an avid WALKER all winter and it is time to break out and RUN!
Thank Goodness!

I have no idea what my distance goal is today...for all I care it is just to get outside and RUN. My garmin will clock distance, pace, HR and route(elevations).

This is pretty much my way of saying...Spring I am ready for you.

Nelly

Update later today :)

Party in my mouth!

noreply@blogger.com (Nelly) — Sat, 13 Feb 2010 20:22:00 +0000

Party In my mouth! YES...
The husband bought this book at Borders and he picked out this recipe for the day....
All of these delicious veggies roasted!
Red and Yellow Peppers
Zuchinni
Grape tomatoes
Baby Bella Mushrooms
Onions
Garlic
Olive Oil
Salt and Peppa
Parsley

Roast at 400 in oven (I used convection oven to half the time!)
About 30 to 40 min or until lightly brown.
OH MY GOODNESS
I think I have turned my Husband onto Veggies!
FINALLY!

Now to watch the Olympics and Sky Jumping!

Yes and we got this all at TRADER JOES
after a good workout at the gym (bodypump then bodyflow..perfect combo!)

NELLY

Happy Valentines Day!

O2Befit