Increasing your Mileage; NOT your Waistline

Back in 2010 I was a newlywed and looking for something fun to do.  I always wanted to run an endurance race and found the organization Team in Training.  I signed up to do a half marathon and just like that I was hooked.

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Baby Jessica @ the Long Branch Half May 2010, it was hot (like 90F) but great!

Fast forward 7 years & two kids I wanted to find a way to keep coaching and give more back to the community so I turned to TNT yet again, but this time as a coach with 3 more half marathons under my belt!

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Since I am a new coach, my county doesn’t have many participants yet.  We had our first training run this past weekend on the trails in the snow and we had such great conversations I was reminded how much I love this organization and how much it gives back.  During our chat, so many running related questions came up I wanted to remember them so I could dedicate some time to answer them properly.  Not just for my team but for everyone!

The first thing we spoke about was how to  maintain a weight loss (or lose weight) when training for an endurance event.

I can’t tell you how many people think that once they start training for a run they will “lose so much weight.”  Here are a few common mistakes people make and end up with a gain at the starting line:

Overestimating the amount of calories burned during a workout and underestimating the calorie count of food

This in turn leads to a lot of “well I just ran 10 miles today, I can finish my kids plates and eat a few brownies too…”  The average mile run burns 100 calories.    When you begin training, and start by running 3-4 miles.  You are burning 300-400 calories.  The other day I looked at the bag of Cheetos I let my daughter have as a treat (no judgement please!  It’s an occasional treat) and I nearly fell over when I saw the bag was a whopping 300 calories and 20 grams of fat.    My go to mid-morning snack is Oatmeal with 1 tbsp almond butter and half a banana.  It has the same calories, more protein, less sodium and keeps me fuller longer!

Calories Carbs Protein Fat Sodium Sugar
Cheetos 310 26 3 21 500 2
Oatmeal, Almond Butter, & banana 308 44 12 10 1 9

cheetos

Starving Yourself

This is a tricky one.  We need a calorie deficit to lose weight, but we need food to fuel our bodies (and our brains!)  According to Runners World, Kyra Williams, a weight loss coach certified by the National Academy of Sports Medicine says this is a faux pas almost all of her female clients are guilty of. If you are working out and burning 2,500 calories a day—but only consuming 1,200—you’ll force your body to store fat,” she says. Not only that, the calorie shortage will slow down your metabolism, making it tougher to build muscle.   Your new weight loss mantra: Don’t be afraid to eat! Fill your plate with plenty of healthy carbohydrates (think fruit, starchy veggies, and whole grains), lean proteins (fish, turkey, chicken, and tofu), healthy fats (avocado, oils, nuts, and seeds), and an unlimited amount of greens and other non-starchy veggies. Bonus: Eating 1,800 to 2,000 calories of these healthy eats will keep you so full and satisfied you’ll be less likely to binge on junky foods, says Williams.

Rewarding with Food

This kind of goes back to point # 1.   I have been trying to tell all my clients (and family members) this for a while.   When you work out every day, or in the case of my toddlers eat all their veggies try a reward that isn’t food!   Reward yourself with some new running gear, or get your nails done.  For my kids I try to reward them with a trip to the movies or a game night.  Make it fun and enjoyable.  For example, if they eat (or at least try) all of their veggies for an entire week then on Sat. we can go to the movies/get a toy/go to the jungle gym etc.

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Dehydration

This one hits so close to home.  I never liked (and still don’t) like drinking water.  So many people mistake hunger for thirst.  In my case after a long run I would start eating, then get a headache, and just eat and eat and eat and then pop some Tylenol.   That whole time I felt STARVING I was actually dehydrated!   Once I figured that out, I started trying to drink a ton of water, but I was still getting headaches!   Now, as I said I dislike drinking water, and I found that even water didn’t do the trick for me.  Here comes Coconut water.  My sister in law recommended I drink it.  I sweat A LOT during tough workouts and with sweat you are eliminating all the salts (think sodium and potassium) from your body.  I was not only deprived of water, but I was deprived of electrolytes that kept my cells functioning properly.  Sodium and Potassium are essential to the functioning of our bodies.   Sodium maintains fluid balance in your cells, helps to transmit nerve impulses throughout your body, and helps muscles contract and relax.  Potassium keeps the blood from clotting, maintains the body’s pH balance, carries nutrients to the cells, protects the stomach lining from the damage that could be caused by stomach acids, maintains healthy blood pressure, promotes heart health and preserves bone health.  WOW!   Athletes should be especially concerned with their potassium intake; potassium plays a role in the storage of carbohydrates to fuel your muscles.  Once I started drinking coconut water I miraculously was not starving and the headaches went away!  It has 4x the potassium of banana, so having a serving of coconut water, with regular water and the adequate recovery snack made all the difference.   I also like the NUUN tablets added to my water.  This leads me to my next point, not recovering properly…

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Not Recovering Properly

When you don’t replace what you sweat out, you will feel hungry for hours afterwards. To avoid this, make sure to drink as soon as your run is over and more throughout the day as well as eat a well-balanced recovery meal or snack.  For optimal recovery, eat 15 to 25 grams of protein within 30 minutes after a workout. The protein will help stop muscle breakdown and begin to repair them.  Add some carbohydrates—about 2 to 4 times as much carb as protein—to this small meal or snack in order to restock your glycogen stores and prime your muscles for performance.

This is a good start for post-workout meals.   I have been reading the cookbook Run Fast, Eat Slow by elite runner Shalane Flanagan and her college bud Elyse Kopecky and I LOVE the descriptions on all the foods, like antioxidant, recovery food, etc.    I’ll see if I can pull any good recipes from there too.

What are some of your favorite recovery foods?

Any fun races you are training for?

Do you have any sports drinks you can’t live without?

If you want to learn more about Team in Training, please send me a message and I can connect you with your local chapter.

Run as if someone's life depends on it.  Team in Training benefits The Leukemia & Lymphoma Society.:

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What does “healthy” mean?

On October 8, 2016 I crossed the finish line of the Rock n Roll Brooklyn Half Marathon, then stopped running.  I did not run again until almost one month later.   I took that time as an opportunity to slow down and reflect.  I thought about the past six months of training, about what I want to accomplish in the upcoming months.   I also took a step back and thought about my overall health.

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 For almost a year I was a bit obsessed with fitness and looking back now, it was probably an unhealthy obsession.  This time to reflect has made me dig deep and think about what health means to me.   One thing I learned about myself is I can accomplish amazing things if I set my mind to it, so that was pretty cool.  But what I am figuring out is how to weigh the risk and reward.  

I was so fixated on body image as a measure of my health.  I would constantly look at my abs and think they weren’t good enough.  I rarely had dessert and almost never drank alcohol, even at BBQs and parties.  I had to exercise every day, and if I didn’t I was very cranky and sometimes mean.   I think something that opened my eyes was I kept trying to buy smaller and smaller clothes.  At one point I bought a pair of LUCKY jeans which were two sizes smaller than my average size.   I got them over my thighs (which is usually my largest area) and bought them immediately, feeling so proud of my accomplishment of fitting into this pair of pants.   Then, the first time I wore them I was so uncomfortable!  The band was cutting into my hips!  It suddenly dawned on me, no matter how hard I exercise, and deprive myself, these pants, or any size smaller for that matter, will never fit.  These are bones,  They are not going to shrink!  I am 5’9’’ tall and have had two children.  This is my physiology.    So, why am I killing myself?  My family does not care if I am a size 8 or a size 12.  They love me no matter what.  My kids won’t remember if I have tight abs, but they will remember if I am cranky around them.  My friend’s won’t care how I look in a bathing suit, but they will care if I keep saying no to desserts they lovingly bake in their kitchen for my enjoyment.  My pants will never love me, but my family does and I need to love myself.  

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Now, this is not to say that I still don’t LOVE fitness, and setting goals, and challenging my limits!  I will continue to do so, but maybe I will be a little kinder to myself, indulge a little, and live a lot more.    Keep my honest guys 🙂 

5 Things that Hold us Back from Happiness

For anyone who knows me, my number 1 pet peeve is excuses.  Not just excuses about exercise, but excuses in life.   I have always had goals for myself and when I see something I want, I ask myself- “how did that person get there?”  Then I make a plan and set it in motion.  You can achieve anything you set your mind to with determination, consistency, and a solid plan in place.

I think reading helped me keep that spirit and “can do” attitude alive.  Since I was little I loved self-help books like SARK Eat Mangos Naked (a favorite in high school).  Then, as I got older I found other books like “The Compound Effect,” “You are a Badass” and “Crush it.”  It never hurts to keep learning.

On this continual quest for knowledge and empowerment, I was introduced to a podcast called “The Model Health Show.”  A podcast I listened to struck such a cord with me, I decided to listen again and take notes.   99% of this blog post is courtesy of Shawn Stevenson’s Podcast from June 14, 2016- “5 Things that Hold Us Back from Happiness”  with my own little quips inserted here and there.

In Shawn’s podcast he notes a study from the University of London that states people are 35% less likely to die if they felt happy and content on a typical day.  Generally we are happy as children, then happy again as seniors but it is those in between years of the rat race that really wear us down.   I can totally see that!  Being a working mom with 2 kids, training for races, helping others, and trying to keep my family happy is no easy feat.

So, what holds us back from happiness and how can we turn it around?  Here are his top 5 reasons (in no particular order)

1. Excuses.

This is probably why I loved this podcast so much.   Our primary excuses are usually work, money, and health.  Things are always so much harder when life isn’t going your way.   Tony Robbins said we all have a blueprint set for our lives.  For example, maybe your blueprint is you wanted to get a job, get married, & have kids before 30.   How would you feel if your blue print did not match your life condition?  What if you were 31 and single or unemployed?    It isn’t a horrible thing, but since your blueprint does not equal your life condition you may feel unhappy.   You have to be mentally aware of this and re-adjust your blueprint.  Maybe because you are single and unemployed you can travel the world and paint or volunteer for the Peace Corps?  The world is open and you are unencumbered.  Change your perspective and make the most of the life you have.

2.  The if/then syndrome:

If this happens, then I’d be happy.  If I get this raise, then I’ll be happy.  If the kids get into college, then I’ll be happy.  If I got this beach house, then I’ll be happy.  If I got this divorce, then I’ll be happy… This is what Jim Rohn calls living on “someday I’ll”.   We can’t wish our life away.   Live in gratitude.  What do you have now?  Sure, you can have ambition and work towards something but we need to enjoy the journey!

3.  Skip the Drama!

I never thought about this really before, but I absolutely love it.  Don’t bring the drama around you, don’t look for it, and don’t live into it.   *To do something for someone else, WITHOUT expecting anything in return is the secret to long lasting happiness*.  Oh My Goodness YES.   There is nothing worse than having to keep score, make sure everything is fair, and decide when to be nice to someone else based on how they have treated you in the past.  I am a HUGE believer that if I choose to care about someone, I will be there for them.  I will buy them birthday gifts; I will go to their events… I will be there for them whether they make the same effort for me or not.  I don’t measure my kindness or my happiness by how others treat me, but how I treat others.   Nit picking and living into the drama does not do me any good.  Maybe this is because I believe everyone is genuinely good at heart and everyone’s intentions are pure.  Even if that isn’t the case.  It makes me happy and I don’t want to turn into a cynic.

4.  Future/Past Paradox

Do you mentally visit the past to predict the future? It is a blessing and a curse to think externally.  People think past = future.  We need to see the beauty in our current situation.  If you still live in the past, you miss the power to change your future.    A challenge for you is to change your perspective and CHOOSE to show up differently.  Bring YOUR energy and happiness to the situation.  When you walk into a room brighten that room.  YOU bring the LIGHT.  Living in gratitude is a reflection of the good things that are happening at the current moment.  On a side note, I am LOVING the Instagram challenge #100happydays.  It is forcing me to find the beauty in every day.  Today it was eating a juicy peach.

5.  BELIEF THAT YOU DESERVE IT!

I am amazed at this one.  I remember watching “the Biggest Loser” last season and a speech Bob Harper gave to one of the contestants.  They were having a heart to heart and her biggest roadblock was her deep rooted belief that she didn’t deserve to be fit, to take the time for herself, to win etc.  Once she changed her mind set and told herself that she was worthy and she did deserve it, she started kicking butt!    Realize how much you do matter.  Enjoy the process, and overcome whatever challenges come your way.  You have everything you need to live a good life within you, they just may be dormant.  No one is better than you, but people may be different than you.  Be 100% unapologetic for who you are.  Like Sarah Jessica Parker was told in the movie “The Family Stone”  Let your freak flag fly!  No one will ever exist like you again and no one was like you before, so be the utmost you.

I just loved all this so much and it is great to be reminded again and again of these important points.  Now lastly, being happy doesn’t mean being stagnant.  You can have goals and be ambitious.  Heck, you should!!!  But, enjoy the process.  You deserve to be happy if you choose to be, and if you need to make some life changes, make them.

Have a great Monday.

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Fact Friday- All about the Heart, remembering Opa

Today I was going to continue to talk about macros and break them down into the 3 components, but I am going to switch it up and talk about the heart today.

Yesterday, my grandfather Adolf passed away.  He suffered from Congestive Heart Failure.  Remembering Opa on the blog today.

Opa was the very definition of a German man.  Growing up in his household must not have been easy.  He was strong, opinionated, & stubborn.   I share so many of his traits (good or bad).   When we were little the main things I remember are how he always sat in his reclining chair in the corner of the room with this little light.  He enjoyed watching soccer and WWF.  So funny to think back on that now.  His wife, my Oma, was the most loving woman I have ever known.  I can still remember the way her skin felt and they way she smelled.  Opa used to tease her that she had wooden teeth and she would always respond by yelling “Oh Ady!”   Opa would sit in his reclining chair and try to trip my brother and I every time we ran by.  Then he would grab us and squeeze us tight until we were laughing so hard.   Other than those little moments, it was really Oma who played with us when we were little.  She passed in 1998 and Opa changed so much since then.  He became much softer and I am glad that my cousins only got to know that Opa.  They are about 13 years younger than me.   Since her passing it was fun getting to know him as an adult.  He is most remembered for singing Ein Prosit at my wedding (and EVERY social gathering), and telling the story of how you need to hold a shot glass with your thumb and pinkie finger because German’s hands are stuck in that position from always holding beer steins.  All our adult friends loved his drinking songs and his rousing Zicke, zacke,   zicke, zacke, hoi, hoi, hoi and Prost!  A little history can be found here.  

 

Opa suffered from congestive heart failure (which my maternal grandmother also has).    So, in his honor my fact friday is going to be about heart health.    Our heart is our most vital organ.  It pumps blood through our bodies.  One of my favorite ways to learn recently has been reading to my daughter.  She got this book as a gift and it gives a wonderful explanation for what our blood does.

Blood helps your body fight germs that might make you sick, but it also carries all kinds of things around your whole body, so you need a lot of it!  Blood can’t move itself around your body, it relies on your heart to do that!   Your heart is a muscle, and when it squeezes it pushes the blood along the vessels.    Blood is a bit like shopping.  It carries things along, and swaps and collects things as it travels.   Blood swaps used air for fresh air when it goes to the lungs.  Blood collects food when it goes near the intestines then carries it to the other parts of your body that needs it.   The right side of your heart receives blood from the body and pumps it to the lungs. The left side of the heart does the exact opposite: It receives blood from the lungs and pumps it out to the body.

A lot of things can affect your heart health and knowing what you can do to stay healthy is important.   The American Heart Association recommends that you be aware of five key numbers:Total Cholesterol, HDL (good) Cholesterol, Blood Pressure, Blood Sugar and Body Mass Index (BMI).  There is a WONDERFUL resource at http://www.heart.org

Heart failure occurs when the heart muscle is weakened and cannot pump enough blood to meet the body’s needs for blood and oxygen.

If you or someone you love has been diagnosed with heart failure, it can be frightening.

 

For those of us who are healthy, let’s stay that way by focusing in these 7 simple steps:

    1.  MANAGE BLOOD PRESSURE:  High Blood Pressure is a major risk factor for Heart Disease and Stroke. When your Blood Pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys, which keeps you healthier longer.
    2. CONTROL CHOLESTEROL:  High Cholesterol contributes to plaque, which can clog Arteries and lead to Heart Disease and Stroke. When you control your Cholesterol, you are giving your arteries their best chance to remain clear of blockages.

    3. REDUCE BLOOD SUGAR: Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Over time, high levels of Blood Sugar can damage your heart, kidneys, eyes, and nerves.

    4. GET ACTIVE: Living an active life is one of the most rewarding gifts you can give yourself and those you love. Simply put, daily physical activity increases your length and quality of life.

    5. EAT BETTER: A healthy diet is one of your best weapons for fighting Cardiovascular Disease. When you eat a heart-healthy diet, you improve your chances for feeling good and staying healthy – for life!
    6. LOSE WEIGHT:  When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton. You give yourself the gift of active living, you lower your Blood Pressure and you help yourself feel better, too.
    7. STOP SMOKING: Cigarette smokers have a higher risk of developing Cardiovascular Disease. If you smoke, quitting is the best thing you can do for your health.

Now let’s use that glorious muscle to share some love!

This would be an awesome tattoo with one half my husband's fingerprint and the other half mine:

Resources:

http://www.heart.org/HEARTORG/Conditions/Conditions_UCM_001087_SubHomePage.jsp

https://www.goredforwomen.org/know-your-numbers/

Call to Action- Let’s Get Fit For Summer

With the warm weather upon us, we are reminded that summer is coming. I for one am so excited to do more outdoors. I just wish I didn’t have to cook dinner when I come home! Looks like I’ll be making more on the grill.

That being said, what I also love about this time of year is how committed people are to their health and fitness goals.

What are you doing to get fit? Is it working? Are you open to something NEW?

Last year, I started helping people achieve their health and fitness goals, and it has been the most rewarding experience.  A few highlights include

  • A mom who was on the verge of tears daily who is now content and enjoying her kids childhood
  • SEVERAL running PRs (2 5Ks improved by 4 minutes and a half marathon by 20)
  • 30 lb weight loss
  • A few women who were able to advance their yoga practice (hello headstand)
  • New friends made by all

I am looking for women, specifically working moms with little time on their hands. People who aren’t the best cooks and need quick and easy kid friendly recipes. Women who rarely take the time to take care of themselves and always put everyone else first. Women who are exhausted and just don’t know how they could possibly even find time to exercise. Women who have a gym membership, but never go. Women who are living on coffee for breakfast or their go to cereal they have been having since their college days. Women who used to have time to train for races before they had kids but now running takes too long.

I’m looking for you, because last year I was you! 30 minute workouts, easy food, and most of all SUPPORT have changed my life.

I’m not saying I can change your life, but you can. The power is in your hands and I have had the pleasure to connect with so many women this year, women who were hanging on my a thread and now just feel good.

MAY 1st is the start date. Send me a message and we’ll work together to find something that will work for your unique situation and preferences.

We are going to have an awesome summer, you ready to join us?

Jessica Heidi's photo.

Fact Friday: Antioxidants

I am driven by FACTS (as a scientist) and I have been feeling that there is so much fluff out there, people never know where to go for information, and is that information true? Then, what does that information mean to ME? So, what I have decided to do is create a FACT FRIDAY post where I will highlight a different ingredient in food or skincare as or class of chemicals and give YOU facts from reputable sources and be as clear as possible without expressing my opinion, just the facts.

 

Please feel free to request what ingredients you are curious about.

For my first Fact Friday: I was going to talk about chia seeds, BUT I realized you may not know WHAT Omega-3 fatty acids or antioxidants ARE or WHY you should even care?! So our first fact Friday is going to be about: ANTIOXIDANTS, what they are, how they work, and why they are important.

ANTIOXIDANTS:

Antioxidants protect the body from free radicals….HOLD UP.

What are free radicals? What kind of damage can they do to your body?
“Free radicals” are unstable atoms, or molecules, in your body. They are missing important components that would make them more stable. So they rob other cells of those components to meet their needs. This causes injury to previously healthy cells. Over time, this damage can lead to diseases such as cancer, heart disease, or Alzheimer’s disease.

Your body produces free radicals through its NORMAL processes. Your body also contains ITS OWN antioxidant molecules, which deactivate harmful free radicals. But things like cigarette smoking, pollution, and excessive alcohol consumption can create SO many free radicals that your body has a hard time defusing them on its own.

aap-antifreestop

Antioxidants- What they do
• stabilize those free radicals and can help minimize the damage to your cells
• Help decrease inflammation
• Help maintain the immune system
• Potentially decrease the risk of degenerative diseases

Antioxidants include
• vitamins (such as vitamins C and E
• some minerals (such as selenium)
• flavonoids, which are found in plants
• The best sources of antioxidants are fruits and vegetables

antioxidants

Antioxidants in Shakeology:
• Camu-Camu
• Acerola Cherry
• Bilberry
• Goji berry
• Green Tea
• Luo Han Guo
• Pomegranate
• Rose Hips
• Vitamins A, C, E

 

Resources: http://www.webmd.com/food-recipes/antioxidants-topic-overview

http://www.webmd.com/diet/antioxidants-directory

ACE Health Coaching Textbook

Fact Friday- Omega-3 Fatty Acid

Don’t be scared of the word “fat.”  Fat is essential in our diet for our cells to function properly in our bodies.

I am going to throw some serious science at you guys today!  As always my takeaway message is eat in moderation.  Here try to eat foods high in Omega 3s (list below) and try to minimize Omega 6 rich foods (processed foods, certain oils etc)

What is the Difference?

Omega-3 and Omega-6 are a chemical class called fatty acids.  The # corresponds to which carbon has the first double bond (Start counting from the right, and each point is a carbon)

Omega fatty acids UK

Your body does not produce Omega-3 fatty acids, so you need to obtain them from your diet.  Two crucial ones — EPA and DHA — are primarily found in certain fish. ALA (alpha-linolenic acid) is found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also they deliver some big health benefits such as lowering the risk of heart disease, depression, dementia, and arthritis.

How do they do this?  They set off signals in our bodies to reduce INFLAMMATION.

Omega-3s curb inflammation in the blood vessels (and the rest of your body), this especially helps your heart.  At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. Finally, they can slow plaque buildup inside the blood vessels.

Omega 6 vs Omega 3

This may seem like a scary crazy image- but the takeaway message here is Omega 3s set off your metabolic pathway to release anti-inflammatories in your body.  How cool is that?!

Where to Get Omega 3s

When possible, try to get omega-3 fatty acids from foods. Aim to eat fish high in DHA and EPA omega-3 fatty acids two to three times a week.

These include:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

Good food sources of ALA are:

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

While foods containing omega-3 fatty acids have health benefits, some — like oils and nuts — can be high in calories. So eat them in moderation.

 

So I threw a lot of complicated stuff at you-  takeaway message….  Live in moderation.  Try to eat foods high in Omega 3s and minimize your intake of processed foods and oils.

Happy Friday!

Any requests?

Find your strong

I could start this with “beach weather is around the corner… Blah blah blah.” No.   Strong is not always about your body.

This NOT about looking good in a bathing suit.


This week has been really horrible. Social media always makes it seem like life is sunshine and rosy all the time. That everyone is doing everything and they’ve got their sh%# together and everyone is all smiles.

So not the case. No one wanted to wake up this week, I was a horrible mom and yelled most mornings, no screamed. I got to work stressed out, I missed 70% of my workouts, I picked the kids up late every day, I think they got a bath twice.

My current exercise group had an amazing week though, they felt stronger, more empowered, lost weight, got more done at work, had patience for their families. I just was not my best self.

We made up for it with ice cream Friday and some Saturday workouts.

The eternal debate… Hard or soft ice cream. Hard coffee ice cream is my weakness!

Felt better after sweating on Saturday.  Don’t have a weight bench for decline push-ups? Use the stairs!


Anyway, I am reaching out if you want help reclaiming your inner self. I need YOU to keep me accountable. I will be expanding April 4th and participating in #summerstrong with my coach.

I am going to share what I learn with you. I’ll recommend a workout you enjoy (from boot camp, cardio, weights to yoga/Pilates), I’ll provide motivation, support, a meal plan and friendship.

I have high interest already so comment below if you want in. I’m accepting 10 new clients only. We’ll chat and I’ll give more details.

Just visualize yourself 30, 60, 90 days from now. Where do you see yourself?   A faster runner?   Getting into that yoga headstand, or maybe succeeding at work, or having more patience for your family.   Let’s get you there.   It’s worked for me every time, now I want to share the feeling with you.

Nutrition, Exercise, Support…Success

Reclaim your strong.  Regain your happy.

Ingredients for the beginner cook

I am not a natural cook,  the other day I was on the treadmill and the cooking channel was on.    There were these little snippets in between shows called ingredient intel.  I LOVED it!  

http://www.cookingchanneltv.com/shows/ingredient-intel.html

You can go on any ingredient and learn about the history, how to cook with it, what NOT to do and some fun tips.  Definitely check it out.  

Ingredients for spring are artichokes, carrots, radishes, salmon, and spinach.  

Did you know that carrots that still have their green tops are sweeter?  That mini carrots are tender but full sized have more flavor.    Carrots also cheer you on!