Friday, March 11, 2016

Buffalo Chicken Avocado Salad

1 Serving of Buffalo Chicken Recipe
1/2 Avocado, cubed
1 cup Spring Salad mix
Juice of 1 lime

I absolutely love this recipe!  The taste of the buffalo chicken is amazing with just a little kick. I use Sunday as a big prep day and made enough buffalo chicken for 4 days.  I store the chicken in a separate small container and add over my salad when ready.
Save your calories for quality protein, carbs, and fats.  I skip the dressing on this salad because the lime gives it the perfect balance.

Buffalo Chicken Recipe

2 Breast of Chicken

4 tbsp Hot wing sauce

In a small baking pan place two chicken breast flat.  Add in the 4 tbsp of Buffalo sauce over chicken. Bake at 350 for 25 minutes or until done.

Shred chicken in pan and allow to mix with the buffalo sauce.

Make 4 servings (Per serving- Calories 70, Fat 2g, Protein 12g)

Add over a salad, with rice, or in a wrap.  

Thursday, January 22, 2015

Arizona Introduces GMO Labeling Bill

Great News for Arizona but let's be frank, other states have also begun the process of getting a bill like this passed with little success.  This is a great beginning step for us, for all, but it can't stop here.  People need to know what is in their food.  They need to be able to trust if the ingredients included are what they want to consume. 

Genetically Modified Organism has become a better known topic of conversation, but we need to have proper labeling in place.  Knowing about GMOs is not enough.  Labeling will not stop the production of GMOs but it will help consumers to know what is in their food.  It will help consumers make better choices in their purchases.  For those that do not see GMOs as a health risk they will continue to purchase them.  Those that want to steer clear of such ingredients will be able to now from the labeling. 

HB 2462 Link
Help us get this bill passed!  We need to know what is in our food. 

Friday, May 23, 2014

Mexican Quinoa Salad Recipe

Mexican Quinoa Salad
1 cup cooked black beans
2 cloves garlic, chopped
1 cup corn
2 tbsp cilantro chopped
3 sweet peppers chopped
Juice of 1 lime
1 tomato, chopped
1cup organic vegetable broth (or chicken)
1 cup quinoa
2 tbsp. McCormick Taco Seasoning
1 tbsp coconut oil
(Optional garnish with a little cheddar cheese and one avocado chopped.)

Throw it all in the pan and cook on medium low for 35 minutes.  (When ready to serve you can garnish with a little cheddar cheese and one avocado chopped.)
The kids and I loved this dish.  It was super easy to make and included items I always have in the kitchen.  The quinoa makes a great meat replacement with plenty of easy digestible protein for growth and development. 

For a light lunch the next day add it to a lettuce leaf for a quick Mexican Quinoa Wrap!  Delish.

Food should taste great and be helpful to your body!

Tuesday, May 20, 2014

Clamshell Exercise Get Fit

What are you doing to move this week?  Some individuals might already be in full swing to sculpting their beach bodies, and others might be just starting this adventure.  One thing to remember is that it is never too late to get started!  Many of you may have a certain bathing suit in mind or a cute summer dress you want to wear to the BBQ's, which is excellent, but working out is so much more that being a certain size.  Working your body to stay fit, decrease illness, and staying emotionally balanced are just a couple reasons why I work out.

The Clamshell Exercise
I love this move because you can do it without equipment or you can add some bands to make it more challenging. 

This exercise strengthens the gluteus medius, which controls rotation of the femur and alignment of the knee during running and walking.  It is very important to keep this muscle strong and stretched properly.     

Starting Position
To get started you will lie on your right side with your right arm extended with your head resting on the right arm.  Bring your knees forward up to a slightly bent position in front of you.  Your heels should be in line with you head and spine, and your hips are stacked on top of each other.  

Now you will leave you right leg positioned on the floor and slowly raise your left leg still bent towards the ceiling.  Your heels stay together as you move your upper leg up and down like the clamshell.  Repeat 15-20 times for each leg.  For added resistance you can add a circular band around just above the knees (lower thigh) as shown in video below. 

Thursday, October 3, 2013

GMO Awareness Month We Are Making A Difference

October is GMO Awareness Month!! 
We Are Making A Difference
Genetically Modified Organisms have been around for years.  It has only been in the last 3 years that Americans are starting to take notice and ask more about it.  In many countries GMO’s have been banned from being grown and require that all foods containing GMO ingredients be listed in the label.  Why has America not jumped on to this concept?  It all comes down to money and companies.  I think it would be very beneficial to have GMO ingredients listed on labels to consumers can make a conscience decision if they wish to purchase that product, but since major companies in the USA would loss profits, they have kept this from happening.   It relies on the individual to educate themselves and become aware what all is in their food. 
I am happy to say that over the last year the word has gotten out about GMOs and the foods that use GMO seeds.  Over the last year more companies have taken the pledge to be GMO free, part of the nonGMO project.  Thank you!  Because of the Monsanto, one of the largest GMO seed producers has seen a decrease in profits.  While there is a decrease it sickens me how much money they have made on the dangerous seed production. You can read the full article here.  This is a victory for nonGMO supporters, a small victory, but victory none the less.
The Biotech companies say that GMOs will feed the world but this has not been shown to be true.  “Experts and independent studies confirm that current GMOs are not a viable way to fee the growing population, do not increase yields, do not reduce herbicide use, and have not been proven safe”. (Institute for Responsible Technology)  I think Brazil would disagree. See a recent article 10/1/2013 about how GMO BT seeds killed off the one insect that kept these caterpillars in check that are now over produced and eating up food creating money and food loses in the billions!  Read full article here
You might be thinking you will just avoid soybeans, corn, sugar beets, canola, cottonseed, among other produce being modified, but can you?  There are over 90 ingredients that use these GMO products and you will find it hard to not be included in your processed foods.  You can download the nonGMO Shopping Guide and see the many ingredient names along with nonGMO companies you can trust and support.  Shopping Guide Download
See Jeffrey Smith and Dr. Stephanie Seneff explaining how GMO and Roundup (Glyphosate) are hurting your health. 
"The herbicide sprayed on most of the world’s genetically engineered crops—and gets soaked into the food portion—is now linked to “autism … gastrointestinal issues such as inflammatory bowel disease, chronic diarrhea, colitis and Crohn’s disease, obesity, cardiovascular disease, depression, cancer, cachexia, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, and ALS, among others.”~~Institute for Reliable Technology

Monday, July 29, 2013

Move It Monday Running, 5K 10K Just Get Moving

I am training for a Half Marathon in November and getting very excited about it.  There is nothing like running in a race.  The adrenaline, excitement, feeling of accomplishment, and the pride that you started and finished are just a few reasons why I race. 

Every year I take on a bigger race.  I started with the 5K's, moved on to 10K's, and Quarter Marathons.  A great benefit of signing up for a race is the training.  To make sure you are ready, you get moving on regular weekly bases until the event.  I love running outside.  This way I can breathe in fresh air, feel the breeze on my face, and the rare animal encounters.  Last week I was jogging along when I almost stepped on a beautiful tarantula.  I was tempted to stop and take a few pictures of it, but I was on a timed schedule.  I get to see hawks, birds, bobcats, coyotes, bunnies, jackrabbits, Gila monsters, snakes, and many more wonderful signs of nature.  I take care to keep myself safe and that of the animals.  If I was running in a gym, I would miss out on these rare encounters. 

If you are looking to get started in running here are a few programs to get you started. 

Couch to 5K

Training for 5K

Training for a 10K

Starting out, I followed these same steps and was happy to say I did so with no injuries. 
A Few Tips for Nutrition
*Hydration is so important, especially during these summer months.  You want to make sure you are drinking enough water before, during, and following your work outs.  Inadequate water replenishment can be life threatening.  Properly scheduling of fluid replenishment maintains plasma volume so circulation and sweating can progress correctly.  If you are working out for over an hour in intense heat environment be sure to replenish sodium lost through sweat with a sports/ electrolyte drink of some variety.  Be mindful to not abuse the sports drink because we can normally get replenishment from food choices, but some endurance athletes have to have fast supplemented replenishments.  I like to add in some celery sticks for my daily snacks because of the great source of natural sodium. 

*Energy intake.  When you are working out you need to make sure you are taking in enough calories to perform the work ahead.  If you reduce your calories then you will not be able to perform in your workout.  You will be tired, sluggish, and it can affect your concentration.  After a workout you want to have a replenish snack/meal within the first 15-20 minutes, this will start preparing for the next day’s work out.  If your run is two miles you will be burning around 200 some Kcals.  You want to average you calorie intake to balance and not exceed your daily amounts, or it is stored as fat and can be counterproductive.  Be sure to eat enough quality calories, carbohydrates, lipids, and proteins.  Daily balance goal should be 55% Carbohydrates, 30% Fats (good fats), and 15% Protein.  A great app to help you track this is MyFitnessPal  It is free for iPhone and iPads.  You can also scan in items to have the most accurate counting. 

Monday, July 22, 2013

Reading Kingdom Helps Kids K-3rd Grade Review

(I was sent Reading Kingdom to review but all opinions and thoughts are my own.)

Summer can be a very long break for those that are not year round schooling.  During the year the kids have a structured schedule of reading and writing, and kids tend to forget the fundamentals they previously learned.  That is why we are using Reading Kingdom. 

I was given a month trial for my youngest.  Reading is one of my favorite past times, and I hope to nurture that same love with my children.  Reading is so important and when kids struggle if affects so many areas of them learning.  Giving them all the tools to be a fluent reader will help with their confidence and over all education. 

When you first log in to the Reading Kingdom, it would be good to have your little one there with you and ready to begin.  The program explains that parents are encouraged to stay with your child, but to allow them to do all the work, so the program can assess their skills correctly.  While my daughter worked I loved that she was giggling along while reading.  The program makes learning fun and takes the "work" out of it.  As she was doing the skills assignment she started to read the words aloud.  This will be helping with her fluency.

Over all I am very happy with the program.  My daughter has completed her first week and already into the second.  We started back to school last week, since we are year round schooling.  I wish I had started it Reading Kingdom at the beginning of the summer, for it would have given her an even greater head start.  When she gets home from school, she first does her homework, reading, and then heads over to the family computer for her Reading Kingdom lessen.  She looks forward to her time on the computer and what she will practice on for that day.  I love her excitement to login and get started. 

Cindy Crawford makes a great point here about how in the beginning child learn to read and then by 4th and 5th grade they make a shift of learning through reading.  Once in the 4thand 5th grades kids can really struggle in all subjects if they lack any reading fluency and confidence.  By supporting them with great tools at home you can help make sure they have the foundation and help them succeed.  

You can read more on the program over at Reading Kingdom.  While we are working on a desk top a iPad version is available.  Head over and try it out free for a limited time. 

I received one or more of the products mentioned above for free using Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Irish Twin Rustic Natural Soaps Review

(As a Tomoson Review Blogger I was sent this item for Review but all opinions are my own.)

I love natural soaps.  I truly dislike the feel of most commercial soaps today.  They strip the body natural oils and are usually laced with fragrances, toxins, and synthetic chemicals.  A soap should nourish the skin instead of slowly destroy it. 

I was sent a wonderful bar from Irish Twin Soaps.  As soon as I opened the box I knew I loved the aroma of the Honey Almond Rustic Bar.  The sent was soft and delicious with a beautiful brown wrap.  The soap is a creamy beige color with little bits of oats and almonds for light exfoliation.

I used the bar right away and have been for the entire month.  I enjoy the light exfoliate feel of the bar after a long run.  Even today, after a 6 mile run in the humid monsoon heat, I could not wait to use my bar.  The beautiful scent of the bar was delightfully light but aromatic.  My husband enjoyed using it too, especially for the exfoliate feel of the bar.  He enjoyed the wonderful aroma too, which will have me getting more of the bars soon.  Especially since the price was a very reasonable $5.95.  I will be definitely ordering more of these!

You can purchase the Bars and see more Irish Twin selections.
Rustic Soaps
Specialty Soaps
Luxury Spas
House Keeping
Irish Twin Soaps are handmade and non-toxic.  This is important to me for my family, because everything that goes on the skin goes into the body as well.  I love when a company cares about natural approaches to beauty.  They use natural and the highest quality ingredients making great soaps with affordable prices!  Head over and see the many selections for the right soap just for you. 

"They are biodegradable with no added synthetics, phosphates, ammonias, chemicals, toxins or artificial colors or perfumes.  They are cruelty-free and minimally packaged. We try to be mindful of every purchase we make and strive to support fair trade, organic and sustainable business.  Our products are handmade with using the highest quality ingredients derived from nature.  Our soaps are made with the oils of olive, coconut, sweet almond, castor, and sunflower, and butters such as shae and cocoa.  We use no fragrance oils, only the purest essential oils, herbs and garden botanicals such as chamomile, peppermint, calendula, comfrey, lavender and rose petals.  Oatmeal, coffee and cornmeal is added to some bars as a gentle defoliant.  They are moisturizing, with a rich and luxurious lather. "~~Irish Twin Story

I received one or more of the products mentioned above for free using Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Wednesday, June 26, 2013

Are You Brushing and Flossing Enough? Wellness Wednesday

Are you Brushing and flossing enough?
Brushing and flossing your teeth can help prevent certain health problems.  We have all been there, we are just too busy, too tired, or plan just don’t care about flossing and getting in that nighttime brushing.  Sometimes we just forget how important these little steps can be in our health. 
We use our teeth to chew and breakdown food for proper digestion.  When teeth and gums are neglected you can get cavities, inflamed and bleeding gums, and other more serious issue that result in gum disease.  While there are dental procedures to help correct gum disease, tooth decay, and bone loss, preventive care is cheaper and takes up less of your time. 
Why floss?  Because flossing helps to remove bacteria from the guns in the places your brush bristles cannot always reach.  If bacteria are left between the teeth and gums in time it begins to cause inflammation and gum disease.  Not to mention that bacteria cause’s bad breath, but flossing will help to reduce that as well.  About 90% of bad breath comes from bacteria in the mouth.  If you have not started take the time today to get in the habit of brushing and flossing every night.  We all are tired and ready for bed, but the whole process takes about 5 minutes and you can be saving your teeth and saving money on unwanted Dentist bills. 
Affecting Your Health?
When gum disease sets in it not only affects your teeth and gums, but other areas as well.  One study noted that individuals with periodontitis (advanced gum disease) are twice as likely to suffer from heart disease.  How?  The bacteria travel into the blood stream and attaches to fatty plaques in the vessels where it causes inflammation, clots, and possible heart attaches.  Others health issues have been related to gum disease from breathing, complicate diabetes, and affect fertility.   Any time harmful bacteria have a chance to grow stronger it can affect your health.  Keep your smile bright and clean and stay healthful with a little proactive flossing and brushing.   
Ways to reduce Bacteria.
  • Brushing and flossing after each meal (no exceptions about Breakfast and Dinner). 
  • Try not to eat sugar or sugary foods between meals. 
  • If you enjoy sweets try enjoying them in a liquid form rather than solid. 
  • Avoid sticky or the sweets that dissolve slowly. 
  • If you are unable to brush after a meal or snack, try rinsing with warm water vigorously. 
  • Make sure you get in your dental checkups!  
Looking to increase Calcium for strong teeth bones? 
Here are some foods that will give you a daily healthful boost and taste great!