MAMA BOOTCAMP BLOG

2014 Weekly Challenge #31: Do Unto YOURSELF

noreply@blogger.com (Lara) — Fri, 01 Aug 2014 19:00:00 +0000

This week is all about YOU. Be kind to YOU. Do nice things for YOU. Remember what is special and what you love about YOU.

This challenge may seem easy, but I'm betting many will have a hard time with it.

Your challenge: Say one nice thing about YOU to yourself daily! Extra bonus points for writing that nice thing down and posting it where you can see it often.

There is only one YOU in all time. How amazing is that?

Have a great week!

2014 Weekly Challenge #30: BAM (Back and Arms)

noreply@blogger.com (Lara) — Fri, 25 Jul 2014 19:00:00 +0000

It is tank top season, and nothing makes a tank top look better than toned arms and a strong back. This week's challenge will help you get both in just 5 minutes a day!

Here's the workout:
Single leg rows (20 each side)
Rip curls (to center with knuckles facing, to front and to sides, 20 each)
Hammer curls (20)
Single leg kickbacks (20 each side)
Dips (20)

Your challenge: Grab your hand weights and do the BAM series every day this week. Your back and arms (and tank top!) will love you for it!

2014 Weekly Challenge #29: A Salad A Day

noreply@blogger.com (Lara) — Fri, 18 Jul 2014 19:00:00 +0000

Summer is the perfect time for salads. The veggies and fruit are so tasty and fresh, and it is usually just too darn hot to heat up the kitchen.

One of our very own Mamas, Kim Box, has written a cook book all about the beauty of the salad. Here's a little bit about her:

Kim Box is an inspirational leader, writer and speaker. Kim is passionate about creating gourmet meals that are simple and healthy. Salad Inspiration was a collaboration with her daughter Nicole who did all of the photography of the salads. Kim has also written a book on leadership and the power of diversity – Woven Leadership. Kim is an inspirational speaker on leadership, diversity and living a life that is aligned with your passion and purpose. She is active in the community serving on various nonprofit boards and as Executive Director of the non-profit Pathway to Prevention. She lives in Granite Bay, CA with her family and achieves life balance by pursuing her passions of watercolor, creative cooking, and competing in triathlons.

Your challenge this week: Make and eat a salad a day! We suggest using these yummy recipes from Kim, but any healthful and nutritious salad will do.

Day 1: Spinach with Mandarin Oranges, Walnuts & Feta This salad is one of my ‘signature’ salads. It is a favorite at every gathering, and a recipe that has been shared with many of my guests. The dressing is a sweet and sour flavor that ties all of the ingredients together. There is one short cut that I’d like to share. If you like fresh red onion, you can skip the step of cooking the onion and leave it uncooked without the brown sugar.

15 oz fresh baby spinach
1 15 oz can of mandarin oranges
4 oz crumbled feta
1/2 cup chopped walnuts
1 small red onion
1 teaspoon extra virgin olive oil
1 teaspoon brown sugar

Sweet & Sour Salad Dressing:
1/2 cup vegetable oil
1/3 cup cider vinegar
3 teaspoon sugar
1 teaspoon paprika
1 teaspoon dry mustard
1 teaspoon celery seeds

On a baking sheet, roast walnuts in a 325 degree oven for 15 minutes then set aside to cool. Slice red onion about 1/4 inch thick. In a medium frying pan, heat the olive oil over medium heat. Put the onions in the pan and sprinkle with the brown sugar. Stir constantly for about 5 minutes until onions are wilted. Cook until slightly translucent, but do not overcook or they will caramelize. Remove from heat and place on a paper towel to dry and remove excess oil.

Combine the dressing ingredients and stir well with a whisk. Place in the refrigerator to chill. In a salad bowl place the spinach then layer the mandarin oranges, feta, walnuts and onion. Chill in the refrigerator until ready to serve. Drizzle on the dressing before serving. Serves: 10-12.

Day 2: Aloha Caesar The Aloha Caesar is an inspiration from vacationing in Maui. We’ve enjoyed many tropical holidays with my sister, Leslie, and her family. Fresh pineapple and Maui onion are so delicious; along with the roasted macadamia nuts which bring together all the flavors of the island. The dressing below gives a tangy flavor or you can use a classic Caesar dressing.

1 head romaine lettuce
1/2 cup fresh pineapple, chopped coarsely
1/2 cup fresh mango, chopped coarsely
1/2 cup macadamia nuts
1 small Maui (sweet) onion, sliced
1/3 cup parmesan, shredded

Dressing:
3/4 cup olive oil
1/4 teaspoon Worcestershire sauce
1 tablespoon red wine vinegar
1 egg
1 tablespoon of crushed garlic
1/2 teaspoon dry mustard
1 teaspoon sugar
1 tablespoon lemon juice
1/2 teaspoon salt
1 teaspoon finely grated parmesan cheese
1 tablespoon minced Maui onion

Mix together the dressing ingredients and chill in the refrigerator. Heat the oven to 350 degrees. Put the macadamia nuts on a baking sheet and bake for 10-12 minutes until just starting to brown. Remove from oven and set aside to cool. Put the lettuce in a salad bowl, top with the remaining ingredients. Pour dressing over salad and serve immediately. Serves: 8-10.

Day 3: Seared Ahi Salad This is a very special salad inspired by Hailey Holesapple, a friend of my daughter Nicole. Hailey was describing a salad that she thought would be very good for the book. So, I got the ingredients and she supervised while I put the salad together based on her inspiration. When it was completed, it met Hailey’s approval and was even better than she expected. Thanks for the inspiration Hailey!

1 lb ahi (uncooked tuna)
12 oz baby greens
1/2 yellow bell pepper
1/2 red or orange bell pepper
1 small red onion
1/3 cup of pitted kalamata olives, chopped
1 tablespoon of extra virgin olive oil
1/3 cup sesame seeds
4 oz goat cheese
1 tablespoon balsamic vinegar
1/2 teaspoon brown sugar

Dressing:
1/3 cup extra virgin olive oil
3 tablespoons balsamic
1/4 teaspoon salt
1/4 ground black pepper
1/2 teaspoon Dijon mustard
1 teaspoon sugar

Mix the dressing ingredients and put in the refrigerator to chill.

Prepare ahi by slicing into long steaks that are 1 inch by 1 inch around to prepare to sear. Place the greens on four dinner plates (or 6 salad plates for smaller portions). Core the bell peppers and thinly slice, thinly slice the red onion. In a large frying pan heat the tablespoon of olive oil on medium heat. Sauté the peppers and onion in the frying pan, stirring constantly, add the balsamic vinegar (1 tablespoon) and sprinkle with the brown sugar. Sauté until vegetables are wilted, but not caramelized – about 8-10 minutes. Remove the vegetables onto a couple layers of paper towels to cool and let some of the oil absorb. Lay the sesame seeds out on a plate and roll the ahi on the seeds to coat all sides. Using the frying pan that the vegetables were cooked in, turn the heat to high. Sear about 5 to 10 seconds a side so the outer sides are cooked, but the inside is still raw. Remove from the pan onto a cutting board. Slice the ahi about 1/4 inch thick. Layer the sautéed vegetables on the greens, then the goat cheese, then the kalamata olives. Lay the ahi in a row on each salad. When ready to serve, drizzle with the dressing. Serves: 4-6.

Day 4: Raspberry, Tarragon & Chive Salad
This salad is great for a fresh summer meal or any season. The fresh tarragon and chive give the salad a unique flavor. The raspberries and goat cheese finish it off with a nice blend over the butter lettuce. The dressing is light and tangy. A perfect blend of flavors!

Salad Ingredients:
10 oz butter lettuce – loosely chopped
1/3 cup chopped fresh chives – cut to 1 inch pieces
1/3 cup coarsely chopped fresh tarragon
1/2 cup fresh raspberries
2 oz chevre/goat cheese
1/4 cup pine nuts

Dijon Dressing:
3 oz extra virgin olive oil
2 oz red wine vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon Dijon mustard

Put the lettuce in a salad bowl; layer each of the salad ingredients on top of the lettuce. Next, mix all of the dressing ingredients with a wire whisk. Chill the dressing until ready to serve. Before serving, mix the dressing then drizzle it onto the salad and enjoy! Serves: 6-8.

Day 5: Spinach & Orzo Salad If you are looking for a perfect companion to your grilled meat (chicken, pork, beef, or whatever sounds good for dinner!), this salad can complete the meal with the great array of vegetables and a little bit of pasta. It is also a wonderful lunch salad with fresh bread. You can add sliced roasted turkey to make the salad a main meal as well.

1/2 lb (1 cup uncooked) Orzo pasta
1 large bunch of fresh spinach or 2 bags of baby spinach
1/3 cup julienne sun dried tomatoes
2 tablespoons capers
1/4 cup pine nuts
1/4 cup fresh basil, chopped
4 shallots, thinly sliced
1/3 cup parmesan cheese, shredded
1/2 teaspoon paprika
1/4 cup extra virgin olive oil
2 tablespoon red wine vinegar
1 teaspoon chopped garlic
1/4 teaspoon salt
1/4 teaspoon pepper

Cook orzo according to directions on package, leave to cool down. In large bowl combine all the remaining ingredients, mix well. When orzo is close to room temperature, combine with the other ingredients. Mix well; the spinach should wilt a little bit from the orzo. Serve immediately or refrigerate to chill before serving. Serves: 10-12.

Day 6: Avocado & Tomato Salad This salad is one that is a staple at my family’s dinner table. We are fortunate to have tomatoes and avocado all year round but the tomatoes are definitely best when they come from our summer garden or the local farmers market.

12 oz field greens
2 ripe avocados, peeled, seeded and sliced
6 medium tomatoes, sliced about 1/4 inch thick
4 oz crumbled feta cheese
1/4 cup pine nuts
2 shallots, thinly sliced

Balsamic Vinaigrette:
1/2 cup extra virgin olive oil
1/3 cup balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon pepper
1 teaspoon chopped garlic
1 teaspoon of dried oregano or 2 teaspoon chopped fresh oregano

Place baby greens in salad bowl. Layer the tomato, avocado, feta, pine nuts and shallots on top of the greens. Chill until ready to serve.

Combine all of the balsamic vinaigrette ingredients and mix with a fork or wire whisk. Chill until ready to serve.

When ready to serve, drizzle on the vinaigrette and enjoy! Serves: 6-8.

Day 7: Spring Greens with Strawberry Vinaigrette We are so lucky to have fresh strawberries all summer long in our region of Northern California. I can’t get enough of this salad and it’s fresh set of flavors. It is so easy to make and always a favorite with guests!

10 oz spring greens
1/2 cup dried cranberries
1/4 cup almond slivers
1 apple, sliced with a touch of lemon juice

Strawberry Vinaigrette
1 cup fresh strawberries (halved)
2 tablespoons red wine vinegar
2 tablespoons sugar
1/4 cup vegetable oil
Salt and pepper to taste

Blend the vinaigrette ingredients, mix well. If you want to make the salad in advance, put the sliced apple in the vinaigrette as well so the flavors can mix and the apple will stay fresh. Place spring greens in a salad bowl with the dried cranberries, almonds and apple (if you haven’t already put them in the vinaigrette). Pour vinaigrette over the salad and serve. Serves: 6-8.

Eat and enjoy a salad a day. Your body will love you for it!

2014 Weekly Challenge #28: Random Acts of Kindness

noreply@blogger.com (Lara) — Fri, 11 Jul 2014 19:00:00 +0000

Being kind is probably a part of your every day life. After all, you have to be nice, in general, to get what you want and to keep the people you love happy.

But what about being kind simply for the sake of being kind? What about doing something kind for someone you don't need anything from, or even someone you don't know?

Practicing kindness, and passing it on to others encourages other to do the same thing. If we're all being kind, and doing kind things for each other, the world is bound to be a better place. And doing something nice for someone "just because" creates a feel good moment for the giver and recipient!

This week's challenge: Do something kind for someone at least once daily! Offer kind words to a stranger, offer a helping hand to someone who needs it, pay for some one's coffee(remember when that went on at the local Starbucks?!), mow someones lawn, move some one's trash can in on garbage day, leave a kind note on someone’s door, etc. Have fun with it!

Need some good ideas? Check out some ideas posted by the Random Acts of Kindness Foundation (yep, there really IS such a thing!) here!

Have a great week!

2014 Weekly Challenge #27: The Sensational Swimsuit Challenge!

noreply@blogger.com (Lara) — Fri, 04 Jul 2014 19:00:00 +0000

Now that it is finally, officially, summer, who doesn't want to look better in a swimsuit? Just 5 minutes every morning is all it takes!

The Sensational Swimsuit Series:
30 Toe taps
Flip over for the swim (count to 30)
30 double pump bicycles
Super woman (hold for a count of 30)

Your Challenge: every morning, take 5 minutes to do the moves above. You'll be looking sensational in that swimsuit, and your body will love you for it!

2014 Weekly Challenge #26: Eat LOCAL!

noreply@blogger.com (Lara) — Fri, 27 Jun 2014 19:00:00 +0000

You hear it all the time: Eat Local! But why?

Here are 8 reasons to eat local foods (taken from about.com):

1. Local Foods Are Fresher (and Taste Better)
Food that was picked within the last few days tastes way better than food that was picked (unripened) and trucked thousands of miles to get to you. And fresh food lasts longer, too.

2. Local Foods Are Seasonal (and Taste Better)
It must be said: Deprivation leads to greater appreciation. When does a cozy room feel best? When you've come in from out of the freezing cold. Fresh corn in season tastes best when you haven't eaten any in 9 or 10 months--long enough for its taste to be a slightly blurred memory that is suddenly awakened with that first bite of the season. Eating locally means eating seasonally, with all the deprivation and resulting pleasure that accompanies it.

3. Local Foods Usually Have Less Environmental Impact
Those thousands of miles some food is shipped? That leads to a big carbon footprint for a little bunch of herbs.

4. Local Foods Preserve Green Space & Farmland
The environmental question of where you food comes from is bigger than its "carbon footprint." By buying foods grown and raised closer to where you live, you help maintain farmland and green space in your area.

5. Local Foods Promote Food Safety
The fewer steps there are between your food's source and your table the less chance there is of contamination. Also, when you know where your food comes from and who grows it, you know a lot more about that food.

6. Local Foods Support Your Local Economy
Money spent with local farmers, growers, and artisans and locally-owned purveyors and restaurants all stays close to home, working to build your local economy instead of being handed over to a corporation in another city, state, or country. Since the food moves through fewer hands, more of the money you spend tends to get to the people growing it.

7. Local Foods Promote Variety
Local foods create greater variety of foods available. Farmers who run community-supported agriculture programs (CSAs), sell at farmers' markets, and provide local restaurants have the demand and the support for raising more types of produce and livestock. Think Brandywines, Early Girls, and Lemon Boys instead of "tomatoes."

8. Local Foods Create Community
Knowing where your food is from connects you to the people who raise and grow it. Instead of having a single relationship--to a big supermarket--you develop smaller connections to more food sources: vendors at the farmers' market, the local cheese shop, your favorite butcher, the co-op that sells local eggs, a local café that roasts coffee.

Your challenge this week: Eat LOCAL by shopping at a Farmer's Market near you. Take a look around and choose food that is seasonal, local, delicious and healthy. Your body will love you for it!

To find a Farmers' Market near you, visit: www.cafarmersmarkets.com

2014 Weekly Challenge #25: The Power of Encouragement

noreply@blogger.com (Lara) — Fri, 20 Jun 2014 19:00:00 +0000

G. K. Chesterton, an English journalist, once wrote, “The really great person is the person who makes every person feel great.”

When two people interact, they are both changed. The change can be for the better, or not. Whether our influence is helpful or hurtful, positive or negative, depends on whether we give each other the gift of encouragement.

When you interact with someone, are you an encourager or a discourager?

Encouragers are pleasant to be around. They are enthusiastic, and optimistic. Encouragers have the self-confidence to be other-focused rather than self-centered and attention demanding. Discouragers, on the other hand, lead us to doubt ourselves, to put our dreams on a shelf, to focus on our weaknesses and dampen our spirits.

How often do you save your kind words, nice manners and encouragement for strangers, while sending discouragement to those who are closest to you? Funny how the family dog usually hears "what a good dog you are!" while the kids and spouses hear "no you can't" and "why don't you?"

Who needs encouragement? Anyone who is breathing! We live in a discouraging world, looking for an encouraging word.

YOUR CHALLENGE: Encourage someone every single day. It can be anyone - a friend, family member, your hubby, your child, or even a stranger! Do it by cheering someone on, giving a compliment, providing a supportive ear, or giving some positive reinforcement. They will feel uplifted, empowered and motivated. And you will benefit too - it feels great to lift someone’s spirit. That's what I call a total win/win!

Have an excellent week!

2014 Weekly Challenge #24: Built a New Healthy Habit

noreply@blogger.com (Lara) — Fri, 13 Jun 2014 19:00:00 +0000

Your challenge this week is to create a new healthy habit (or break an old unhealthy one). Here's a great article on the topic:

"Research has proven that it takes 21 days to form a habit. Habits are an essential part of our life, without them we would fail in most things we try to accomplish. They help us to reach specific goals, stay focused along the way and keep on pushing when the going gets touch. At the same time, non-supportive habits can keep us from moving forward or even hurt our well-being. As Dr. Andrew Weil says, anything you do with repetition and emotion will become your reality. If you’re not satisfied with your current experience, examine your habits.

Athletes know too well how important it is to stick to habits, especially in training. But most people struggle with their day to day practice of habits and if you are one of them fear no more. You too can change your bad habits into a good one, just take 21 days and you will be well on your way to become a changed person.

Whether you want to practice personal journaling or learn how to play the violin doesn’t matter. Even to change negative habits into positive ones takes time. The problem for most people is that they actually try to attack their issues with too much fervour in the beginning and then give up if they don’t see instant results.

I can’t recount how many times I have tried to lose weight in the past. The problem though was in me simply trying and not doing. It’s kind of a wishful thinking phenomena where we wish for the best but fail in the actual doing part of the whole situation. Please feel free to use the suggestions below to help you get on track and use the next 21 days to form a new habit.

The 21 day habit practice
1.First of all, you will need to be clear on your intentions. Do you really want to play the violin? or was this wish merely conceived when your best friend showed you their instrument.

2.Once you are absolute certain you want to follow through with this, here is what you do. First write down your intentions. It is important you use positive affirmations to write these goals.

3.It helps if you can identify your why. Why do you want to play the violin, lose weight, run a marathon, etc. The bigger your conviction, the easier it will be be for you to make the transition.

4.Create diversions to help you stay on track. If there is a specific weakness you battle that stops you from progressing and practicing every day, try to find ways to distract you from the negativity. It will help to keep you on track. Total honesty with yourself goes a long way here.

5.Celebrate each step, regardless how tiny it is. You need all the help you can get to keep motivated. It also helps to enlist the support of friends or family members. People who can motivate you to keep on going.

6.Stay clear of negative people. There will be those who try to sabotage you. This doesn’t even have to be intentional. It could evolve from a negative statement aimed at you, or even a deep rooted belief you had since you can remember. Any trigger that could bring this out should be avoided.

Use the following tools to help you on your 21 day mission
Positive affirmations are a great tool to keep you mentally stimulated. Practice them daily by saying “I am thankful for having lasted another day”. Before long, the 21 days are over and your new habit is cast in stone – or close to.

You can also use the power of gratitude quotes or pictures to keep you visually empowered. Stick them on your fridge, in your office, next to your bed, in the loo or wherever you will be reminded that it only takes 21 days to form a habit."

SOURCE: http://www.iamthankful.com/science/21-days-to-form-a-habit-you-can-do-it

2014 Weekly Challenge #23: Gear Yourself up for Success

noreply@blogger.com (Lara) — Fri, 06 Jun 2014 19:00:00 +0000

Let's talk about your bra. Yes, you read it right - your bra.

We all know that 8 out of 10 women are wearing the wrong sized bra (thank you Oprah for telling us!). But did you know you may not be wearing the right sports bra?

The very first sports bra was literally two jock straps sewn together. Thirty-some years later, technology has come a long way! Scientists have figured out (finally!) that a sports bra needs to do more than stop up and down movement, it needs to take care of side to side movement as well. Most bras stop only up and down movement, which could be part of the reason more than half of women suffer breast pain during exercise. The right bra, however, can eliminate this pain for about 80 percent of women.

Most sports bras simply compress the breasts - not very comfortable and, in my opinion, not that attractive! A really good and supportive bra encapsulates each breast into its own cup (and of course, the cups have to be the right size!).

This week's challenge: gear yourself up for success from the skin out. Get yourself fitted for a new sports bra and feel the difference!

Can't get to a fitting? Here's some great information on how to measure yourself: http://www.enell.com/size_and_measurement_chart.php

Something else to think about: According to the experts at Fleet Feet, a sports bra should be worn regularly for only about 6 months before it is replaced.

Go shopping for a new sports bra - your body will love you for it!

2014 Weekly Challenge #22 - Start your Day the RIGHT Way!

noreply@blogger.com (Lara) — Fri, 30 May 2014 19:00:00 +0000

You know that old saying "Breakfast is the most important meal of the day?" Its an old saying for a reason - its TRUE!

Breakfast is just that - time to break your fast. After not eating for at least 10 hours (because you closed the kitchen well before bedtime, and you're getting plenty of sleep, right?) your body is ready to refuel with healthy food. And you might find - as I do - that starting the day eating clean makes it a little easier to eat right all day long!

Here's a great clean meal that will get your calorie-burning engine going and set you up for a successful and energy-full day. As a bonus? It is delicious and will leave you satisfied!

*********************
OatMEAL!
1/2 c Olf fashioned rolled oats/1 c hot water
1 tsp brown sugar
1/2 banana

Scrambled Eggs:
1 whole egg
2-3 egg whites
*add pepper for flavor

12-16 oz water with a packet of Emergen-C

Total Calories: 320-340
Total Fiber: 5 grams
Total Protein 19-34 grams
More than 100% of your daily vitimin C requirement
Includes potassium (banana), which is important when exercising
*****************

Your Challenge: Start EVERY day with a healthy, nutrient-rich, breakfast!

Remember: breakfast like a queen, lunch like a princess, and dinner like a pauper.

Eat your (clean) breakfast - your body will love you for it!

2014 Weekly Challenge #21 - Use SUNCREEN

noreply@blogger.com (Lara) — Fri, 23 May 2014 19:00:00 +0000

It is starting to heat up outside and its a good time to remember to protect your skin from the sun.

Sunscreen does double duty - The regular use of sunscreen helps protect your skin from cancer-causing sun exposure, and can help your skin look younger. Protecting your health AND your looks? Sounds great to me!

Your face, neck and chest need the most protection. The skin on these areas are the most delicate and are most likely to show signs of aging (due to the fact that these 3 areas typically get the most sun exposure). DON'T FORGET YOUR SCALP! Ditch those visors and wear a hat - many cases of melanoma occur first on the scalp (where you are unlikely to notice it).

Buy a sunscreen with at least SPF 15. You do NOT need to buy anything greater than SPF 45! Look for Broad Spectrum sunscreens as they provide maximum protection against UVA and UVB rays. Look for Zinc Oxide, it absorbs light, therefore reflecting UV rays. Also look for Titanium Dioxide, it provides a physical protection while preventing skin damage and excessive melanin synthesis.

Remember... you might not have early signs of aging now, (i.e. Fine lines, sun spots, wrinkles), but that doesn't mean it won't catch up with you later. If you tan easily you still need protection! One hour in direct sunlight can cause permanent damage. So keep your skin looking healthy and beautiful!!!

Mamas protect your kids too! Most sun damage is done by the time you are 18 years of age.

Your challenge: USE YOUR SUNSCREEN. Use it every single day. Your skin (and your doctor!) will love you for it.

2014 Weekly Challenge #20 - Close the Kitchen!

noreply@blogger.com (Lara) — Fri, 16 May 2014 19:00:00 +0000

Late night snacking can sneak up on you when you don't even see it coming. That last bite of something left on the kitchen counter, a few cookies during the evening news, a cup of hot chocolate... Because you are slowing down for the day, late night calories don't get burned off. Instead, they go to bed with you, stowed away as fat.

To avoid late night munching, try "shutting down your kitchen" right after dinner:

Put away leftovers and do the dishes
Wipe down the counters
Close the blinds and turn off the lights

Once the kitchen is closed, brush your teeth. This will further discourage you from snacking!

Creating a simple evening ritual of closing the kitchen can help you to avoid excess calories and bring an organized end to busy days.

This week: Close your kitchen right after dinner! Your body will love you for it!

In Season- Asparagus

noreply@blogger.com (Erika) — Mon, 12 May 2014 14:24:00 +0000

This week I wanted to feature the beautiful and healthy veggie- asparagus! A wonderful source of antioxidants, plus fiber and folate, asparagus is considered a disease-fighting veggie. It's been available in our stores and farmer's markets for about a month, get some now before the supply dwindles and becomes more expensive.

Most of the time I fix asparagus on the grill; I trim the end, place them in a dish or a zipper bag, drizzle with balsamic vinegar, and sprinkle with a combo of salt, pepper and garlic powder. Then when I've nearly finished grilling whatever protein we are having, I place the asparagus on and let them grill a couple minutes, gently roll them to get the other side grilled and that's all!

But, here is a fabulous gluten free and Paleo recipe for an asparagus salad. So easy to fix some for dinner and save it for lunch the next day. The recipe is written as a single serving, but it's so easy to increase to serve more. But it's also very easy to have all the ingredients prepped to just fix yourself a single serving each time you want some.

Asparagus Egg and Bacon Salad
219 calories per serving

Ingredients:

1 large hard boiled egg, peeled and sliced
1 2/3 cups chopped asparagus
2 slices cooked and crumbled center cut bacon
1/2 tsp Dijon mustard
1 teaspoon extra virgin olive oil
1 teaspoon red wine vinegar
pinch salt and pepper, to taste

View the rest of the recipe on Skinnytaste

Read more about asparagus and it's important nutritional properties- 5 Powerful Health Benefits of Asparagus You Probably Didn't Know.

2014 Weekly Challenge #19 - Express Workout!

noreply@blogger.com (Lara) — Fri, 09 May 2014 19:00:00 +0000

Think you don't have time to exercise? Guess again! In just 10 to 20 minutes, you can get an excellent full body workout. Its called the Express Workout, and you can do it wherever you are, whenever you want!

For a quick workout at home, on vacation, or even in the office, try this circuit (repetitions in parenthesis are for beginner, intermediate and advanced, respectively:

Pushups - box-style, on your knees or on your toes (20, 25, 30)
Dips (20,25,30)
Butt Bumps (20, 25, 30)
Wall Sit (60 seconds for all levels)
Flutter Kick Hold 10 kick, 10 hold (3 sets, 3 sets, 4 sets)

Repeat entire circuit 3 or 4 times.

Your challenge: Do the Express Workout every (non-Bootcamp) day this week. Your body will LOVE you for it!

Apple Recipes

noreply@blogger.com (Erika) — Mon, 05 May 2014 12:00:00 +0000

This week's challenge is to remember to eat an apple. I thought I would provide a few fun ideas getting your apple a day eaten in case you want to eat it in some other form and need a little variety.

Core the apple whole, then slice it in rounds, spread a little peanut or some other nut butter, then sprinkle with a few chopped nuts and maybe a couple of chocolate chips for a sweet treat.
Take an 8 oz container of vanilla Greek (or regular) yogurt, mix in a heaping table spoon of peanut butter, sprinkle cinnamon and then use it to dip apple slices.
On Sunday, when prepping your veggie bags for the week, chop about 5 apples, toss with 2 tablespoons of lemon juice, 1/4 cup of brown sugar and a generous sprinkle of cinnamon (you can even do less sugar and more cinnamon). Pour it into a greased baking dish and bake at 350 for about 45 minutes. Each morning you can heat some up to eat with oatmeal for breakfast or eat it on it's own. Or even eat it cold with some chopped nuts and yogurt.

Enjoy apples!

2014 Weekly Challenge #18 - An Apple a Day

noreply@blogger.com (Lara) — Fri, 02 May 2014 19:00:00 +0000

You know that old saying "An apple a day keeps the doctor away?" Turns out it might be more true than you thought!

Apples are the perfect snack food. They are crunchy, sweet (but not too sweet) and delicious and also chock full of nutrition. Apples are low on the glycemic index which helps stabilize your blood sugar. They are also high in fiber which is not only good for your digestive system, but also helps you feel satisfied. As an extra bonus, apples don't need to be refrigerated and come in their own "wrapping" making them the epitome of a "grab and go" snack.

Your challenge: Eat an apple a day. When you do your grocery shopping, branch otu and try more than one variety of apple. Pay attention to what your favorites are, and make this challenge a part of your regular eating routine throughout the year. Be sure to come back to the blog and post a comment letting us all know what your favorites are so we can all try them too!

Have a great week, and remember: An apple a day DOES keep the doctor away, and so much more.

Spring Vegetables: Artichokes

noreply@blogger.com (Erika) — Tue, 29 Apr 2014 06:18:00 +0000

Here in California we are so lucky to have so many wonderful vegetables available to us almost year round. And one vegetable that is very distinctly California, especially since 99% of the entire nation's supply is grown here in California, is the artichoke. I LOVE artichokes. On a recent trip to Monterey, where I passed through Castroville, the home of artichokes, roadside vegetable stands sell them 7 for $1. ONE DOLLAR!! Artichokes are actually the official vegetable of California. And of course they are a healthy green veggie, but they actually have a specific health property; they can aid in digestion, protect your liver and lowers triglycerides and cholesterol. A large artichoke is only 25 calories and contains no fat.

Here's how I love to prepare artichokes- I take the time to trim the leaves, cutting all the sharp points off the leaves, I remove some of the tougher outer leaves, but I certainly don't strip it down to the lighter color tender leaves like so many recipes call for. Then I cut it in half lengthwise, use a small paring knife, cut out all the purple, fuzzy part and then wash it well to get the fuzz out and the leaves clean. Then I take several pieces of foil, cut large enough to suite the size of the artichoke(s) and set two halves on top. I liberally squeeze lemon juice, season with a combo of salt, pepper and garlic powder and drizzle with olive oil. I wrap it up on the foil to be like a pouch. Then I place it on the grill. It's the first thing I do before grilling anything else, like chicken or other veggies. It needs plenty of time, like 20-30 minutes. I usually move them to not be over a high flame, the could get a burnt, with a gas grill I have it on low. The only way you know it's done is to just check them, open up the foil pouch and see if a leaf pulls off easily. You can eat them with all the delicious sauce that has been created while cooking. You can also do this same cooking method in an oven if you can't use your grill.

For more about artichokes and more recipes, you can read more on my blog, www.e-mealplanning.com

2014 Weekley Challenge #17 - Declutter and SWAP!

noreply@blogger.com (Lara) — Fri, 25 Apr 2014 19:00:00 +0000

This week’s challenge is to de-clutter your wardrobe!

We've talked before about having too much stuff - Clutter can be draining and de-energizing. By getting more organized, you simplify and live a more meaningful life. I don't know about you, but when I'm surrounded by crap, I feel like crap and can't live my best life.

For this week's challenge we're going to get a little more specific. Take a look at your closet. Actually, take a "look" at mine. My closet is big, huge almost. And pretty full. And yet, I often feel like I have nothing to wear. Most of the things in my closet haven't been worn in years! Too big mostly (yay!), or too business-like for my current stay-at-home-mom life. My dresser is the same - my drawers are overflowing with good stuff that I never wear (and probably never will wear again). How about you?

This week, pick a drawer, a closet, or both depending on your time and ambition and get rid of the clothes that you don't love and feel fabulous in! Give them to your Mama Bootcamp Coach or bring them to the Run,Swap, Eat event this coming weekend. Then join us for the swap, and find some new-to-you things that fit the body and life you live right now. Fewer things you don't need, and free things you love? That's what I call WINNING.

Have an outstanding week!

2014 Weekly Challenge #16: The SWIMSUIT Challenge

noreply@blogger.com (Lara) — Fri, 18 Apr 2014 19:00:00 +0000

Like it or not, swimsuit season is just around the corner. It will be time to peel off those layers, and show the world the excellent work you've been doing at Bootcamp :) Here's a challenge to make the transition from sweaters to swimsuits even more enjoyable!

Your challenge: Set aside 5-10 minutes a day for a Swimsuit workout! Be sure to plan it in advance, and put it on your calendar.

The workout: A set of butt shapers or butt blasters, planking 3 ways (one minute facing down, one minute each side), and 20 bicycles/20 roll outs (3 sets). Don't know what these are? Be sure to ask your coach, or check out the VIDEO link to the right!

You'll be amazed at what a different a few minutes a day can make!

Have a GREAT week!

2014 Weekly Challenge #15: STRETCH!

noreply@blogger.com (Lara) — Fri, 11 Apr 2014 19:00:00 +0000

Taking care of your body is an essential part of any exercise program. And yet it is one of the things we are most likely to skip. Everyone knows they should stretch before and/or after exercise, and that it is a good habit to have just as a part of daily living. But really...how often do YOU do it?

Stretching keeps you flexible, prepares your muscles for exercise and helps your body heal after a tough workout. Besides being good for you, it has the extra benefit of feeling GOOD (usually).

Don't know how to start? Start by taking a look at the stretch chart in your Mama Bootcamp binder, and look for the ones that stretch the areas on your body that are tight or sore.

Your challenge this week: Spend 5 minutes at the end of your day stretching.

Pick a few stretches that target your "problem" spots (sore, tight, etc.) and do them. Hold each stretch to your comfort level, but shoot for about 30 seconds. If you're up for even more of a challenge, try to incorporate some body care into your entire day by taking a couple of minutes every hour or so to stretch. Your body will love you for it!

Have a GREAT week!

2014 Weekly Challenge #14: Veggie Bags (aka Grab-n-Go)!!

noreply@blogger.com (Lara) — Fri, 04 Apr 2014 19:00:00 +0000

Even if you only just started Mama Bootcamp, you know that one of the cornerstones in our nutrition training is eating veggies. Lots and lots and lots of veggies.

You'd have to have been living under a rock to NOT know that a healthy diet must include lots of vegetables. But let's get real - even though we all KNOW it, we don't all DO it every day. For me, a big factor is the time - those veggies have to be washed, dried, and cut before I can eat them!

The small time investment is more than made up by the benefit. By eating your veggies, you are not only loading yourself up with vitamins and minerals that are essential to healthy living, you are giving yourself so much more. Veggies not only help your body function better, but they can help you lose weight, look younger and even help prevent cancer. Sounds like a good deal to me!

Your challenge this week looks (and sounds familiar): Eat your veggies! But this week, let's work on making it part of your regular routine and making it EASY (and fast, too!). You should be eating 7-9 servings of veggies every single day. With one serving the equivalent of .5 cups, you can fit a whole day's worth of these health-making beauties into one quart-size plastic bag.

Your challenge: Make your Grab-n-Go Veggie bags. By 7pm on Sunday, have your veggie bags for the week ready to go. Pick out several different veggies, and try to be sure to cover as many "colors" as you can. Dark green, light green and red are my favorites, with a little white thrown in, too. Chop them up into the size you like best, and fill up your quart-sized bags. Put them in the fridge so they're ready to go (maybe pair them up with your favorite dip - hummus is mine).

With just a small time investment, the "work" is done for the whole week! On your way out door every morning this week you can grab a bag full of yum! Snack on it all day long, and enjoy the awesome results.

One of my favorite quotes is: "If you fail to plan, you plan to fail." Veggies bags are a perfect example of planning to meet your goal of eating 7 to 9 servings of veggies a day.

Put together your veggie bags and eat them up! Your body will love you for it.

Crock Pot Chicken Taco Chili

noreply@blogger.com (Erika) — Mon, 31 Mar 2014 10:30:00 +0000

Our Main Mama with her Crock Pot Chicken Taco Chili!

At a recent Make Ahead Meal Session we prepped a delicious and healthy meal that is so easy. Crock Pot Chicken Taco Chili. It's really good! You could eat it in a bowl just like any other chili, you could serve it over brown rice, you could also scoop it up with a slotted spoon to remove some liquid and wrap it in a tortilla. Like any chili, you can adjust the heat to your own liking to make it mild or spicy. To prep this ahead of time like you see in the photo, place the chicken into a freezer safe zipper bag or wrap with plastic wrap. In a separate zipper bag add all the other ingredients. Then place that bag and the chicken into another freezer safe zipper bag. The night before you want to cook it, place in the refrigerator to begin the defrost. The next day, put everything into your slow cooker, even if it's still frozen. When it's cooked you can stir it all together and if you need to, pull out the chicken to shred it.

Recipe: Crock Pot Chicken Taco Chili

I also highly recommend using this homemade taco seasoning mix to use in the recipe. It's very easy to make and tastes great. Plus it's clean eating! Homemade Taco Seasoning Mix Recipe

2014 Weekly Challenge #13: Appreciate your Body (Positive Self-Talk)!

noreply@blogger.com (Lara) — Fri, 28 Mar 2014 19:00:00 +0000

In earlier challenges, we focused on being grateful and positive instead of negative and complaining. The whole purpose of those challenges was to realize that what you say and think makes a difference in how you act and feel. Whatever you focus on is what you feed, and what you feed grows. If all you think about is what you don't have, your dissatisfaction grows; if most of what you say comes out as a complaint, you forget to see the positive.

This week's challenge builds on that idea.

How many times in a day do you engage in negative self-talk about your BODY? I know I do it ALL.THE.TIME. "I can't wear those, my thighs are too fat." "I hate my arms." "My back is killing me." "I'm just not strong enough." Honestly, I've probably said each of these things to myself, in my head, just in the last 3 hours.

But what about the GOOD things about my body and all of the amazingly positive and wonderful things it has done for me? My legs are strong and get me where I want to go, and I can move around and play with my daughter whenever I want to. I may have stretch marks, but they came from having a baby - a wonderful gift my body gave me. My body may not be perfect, but it sure has served me well so far!

Your challenge this week: Positive Self Talk! Your Bootcamp coach will give you an index card. Give yourself a minute to think about the beauty of your body and then write down some positive things your body has done for you. As the week goes on, listen to yourself (speech and thoughts) and squash that negative body-talk. Use your card to write down something you love about your body, or something wonderful your body has done for you. Anytime you start having those negative thoughts, pull out your card and remind yourself how strong, beautiful and lucky you really are!

Have a great week!

Kale Salad with Quinoa

noreply@blogger.com (Erika) — Mon, 24 Mar 2014 10:00:00 +0000


Photo of Kale with Quinoa Salad from Mountain Mama Cooks

I'm excited to share this recipe with you this week because it's such an awesome complete meal. Dark leafy greens, whole grain protein, anti-oxidants, and plenty of nutrients. Not to mention, it can be made in advance and then eaten throughout the week. So easy!! Feel free to improvise and add other ingredients. Macadamia nuts can be pricy, raw or even roasted almonds could be used instead. I definitely love to have the crunch of nuts in my salads and for this one, if you intend to make enough to eat over several days, just add nuts to your serving. The same goes for avocado.

Kale Salad with Quinoa by Mountain Mama Cooks

2014 Weekly Challenge #12: Declutter and get ready to SWAP!

noreply@blogger.com (Lara) — Fri, 21 Mar 2014 19:00:00 +0000

This week’s challenge is to de-clutter your closets!

The Mama Bootcamp Clothing Swap is coming soon - Sunday May 4, 2014 to be exact! Clear your closet and bring clothing to your Bootcamp Coach. All the Mamas will be given an opportunity to "shop" through the donated items on May 4 and take what they need to fit their healthier bodies. You don't need to donate to shop, but the more donations we have, the more variety and opportunity there will be.

Just to be clear - we aren't talking just workout clothes, not at all. Any clean and wearable items you don't want anymore that are still in good enough shape can be donated.

Clutter can be draining and de-energizing. By getting more organized, you simplify and live a more meaningful life. I don't know about you, but when I'm surrounded by crap, I feel like crap and can't live my best life.

This week, pick a drawer, a closet, or a room depending on your time and ambition and get rid of anything that doesn't fit (you KNOW some of your clothes are too big now!) and that doesn't make you feel fabulous! You can give away things you no longer use, and dust off the things you forgot you had! You will live more simply and freely as you de-clutter and, who knows - that dress you don't love might be just what another mama is looking for!

Have an outstanding week!