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. 


Now you can also do a suspended clam shown here.
 
 

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

Back To School Shopping Cash Giveaway

Welcome to the Back To School Cash Back Event

Ebates is the pioneer and leader of online Cash Back Shopping. The company was founded in 1998 by two Deputy District Attorneys in Silicon Valley who used to prosecute online fraud & identity theft before starting Ebates (so you can be sure we are very into secure online transactions!). So go ahead, sign up and start shopping now. Joining Ebates is always free - you'll never pay us anything. And four times a year or more, they will mail you a Big Fat Check, transfer the money to your PayPal account or even offer you an Amazon E-Code if you'd prefer. They can even send the money to your favorite charity. How cool is that? No matter your choice it will always be 100% free.

How Ebates Works:

Ebates pays members cash back every time they shop online as well as provide them with the best coupons and deals online. To date, Ebates has paid over $85,000,000 in cash to its members. That's is lot of pocket change and why over 12 million people have joined Ebates. So why wait? Join Ebates today!
 

Here are just a few of my favorite Back To School cash back deals:

At Sears you can get 6% cash back!
Kohl's also has 6% cash back!
Magazines.com had 40% cash back, WOW!
Just head over and see the many great deals and ways to save more for your family. 
 
If you haven’t joined Ebates yet, this is the time to do it. Ebates offers refer a friend benefits where you traditionally earn $5.00 for every new qualified member you refer. Right now in addition to this they are offering,: Refer 3 new friends and we’ll add a $30 bonus in your Ebates account! That’s $45 in total!

Signing up for Ebates is easy and membership is free.

In fact it only takes about 15 seconds. Just enter your email, selected password and who referred you. Then click start shopping and you are ready to start earning cash back bonuses.
Ebates Coupons and Cash Back

Three lucky readers will receive a bit cash to get you in the saving spirit {$100, $75 and $50 winners}!

Giveaway ends August 12th at 11:59pm, open to US residents, ages 18+. To enter please use the Rafflecopter form below. Good luck.
a Rafflecopter giveaway
Disclosure: Kelley's Passion for Nutrition did not receive compensation for this giveaway and is not responsible for prize fulfillment. Facebook, Twitter, & Pinterest are in no way associated with this giveaway.
Would you like to have your products featured in a similar giveaway event? Want to increase your social media exposure before the holiday season? See how we can help! Contact teri@mompoweredmedia.com to see what Mom Powered Media can do for your company!

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 Tomoson.com. 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
Gifts
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 Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Tuesday, July 16, 2013

Back To School Blast Tips and Giveaway


Welcome to the Back to School Blast!

Getting your family prepared to head back to school, can be difficult especially after a long, fun-filled summer. Here are a few of our favorite Back to School Tips to help you along the way.
1. Back-to-School Supplies Checklist - Backpack? Check. Pencils? Check. Safety scissors? Not Yet. Use the same checklist each time you head out to grab supplies, to keep track of what you have already purchased and the things you still need to. These are also handy if you have more than one child. Simply print 2, 3, 4 list and add their name to the top.
 
Also, keep wellness in mind.  Grab some Kleenex boxes, disinfecting wipes, and sanitizers for the classrooms.  This is where the kids pick up most of their bugs and getting these supplies to the teachers at the start of the year helps them to keep the classroom clean. 
 
While shopping pick up some reusable containers for their lunches and snacks.  I like to pack the kids lunches so that I know they are eating healthier foods.  To help keep down on the waste that can add up quickly I like to pick up reusable containers and bags.  I get a few new ones every year and grab them when they have great sales later.  See lunch ideas here. 
 
Supplies for the home are very important too!  Last year I got everything on the supply list, sent it in, and then when homework time came we did not have a glue stick.  I learned that everything on the list needs to be one extra, just to keep at home. 
 
We started back to school on Monday and I was so glad that we had a quick list to grab everything we needed.  With just a few stops and some money saving deals we where all ready for our Middle School and Elementary Adventures. 

The Back to School Blast was organized by Mom Powered Media.
Please take a moment to also visit our lovely co-hosts, whom without them great things such as these would not be possible: My Vegan Gluten-Free Life, Plum Crazy About Coupons, Capri's Coupons, Downshifting - Your Family, Your Home, Your Life, Jack of all trades, Master of Mom™, Quick Tattletails, Mew Review and Iowa Mom.

One lucky winner will receive a $1,000 Visa Gift Card!

Giveaway ends August 15th at 11:59pm, open worldwide, ages 18+. If the winner resides outside of the US, they will receive Paypal cash. To enter please use the Rafflecopter form below. Good luck.
a Rafflecopter giveaway

Disclosure:Kelley's Passion for Nutrition is not responsible for sponsor prize shipment. Please contact teri@mompoweredmedia.com with questions or to see your business or blog featured on the next big event!
 

Thursday, July 11, 2013

Noxicare B12 Helping with Pain and a Healthy Lifestyle


B12 is an amazing Vitamin that helps to convert food into energy, maintain a healthy nervous system, and make red blood cells.  All Vitamins are needed in a healthy balance to work together for a health filled lifestyle.  So often we lack certain vitamins and minerals because of a high processed diet.  Choosing natural whole foods will help to decrease any vitamin deficiencies that can be caused by processed foods.  If you are incorporating a balance of all foods within moderation, you will be better at maintaining a healthful diet.  Sometimes we need a little supplementation, when we avoid or omit certain foods that should be included in the diet.  That is why I supplement with B12.  B12 is found naturally in animal products like Meats, Poultry, Cheeses, and Fish which are foods I do eat but in small amounts.  Because I like to run, workout, and a busy mom, I tend to use up a lot of B12.  When you see a B12 on a label of Vegetable and Grain products it is a synthetic form of B12 and may not be absorbed into the body correctly.  Many things happen in digestion along with other nutrition to make for the breakdown and absorption to happen successfully.  B12 is stored in the liver and can be held for a year before needing to be used. 

B12 Helps To
  • Maintains the sheath and protect nerve fibers, repair and growth
  • Aid Metabolism
  • Bone cell activity
About 80 percent of the population suffers from a B12 deficiency.  Some may include:
  • Low energy or weakness
  • Brain fog or lack of focus
  • poor memory
  • light headed-ness
  • sore tongue and bleeding gums
  • mood changes or depression
  • neurological difficulties (Alzheimer)
  • feeling of numbness or stiffness
  • feeling of restless legs
  • infertility
  • among others
Even individuals who eat meat products daily can find themselves lacking in this Vitamin.  Due to our over processed, fast pace, fast food lifestyles we can end up lacking many vitamins and minerals.  Sometimes the way food is processed it can be stripped these nutrients, the way its cooked can destroy sensitive nutrients, and the lack of other nutrients in the meal can affect digestion and absorption.  When looking at your meal you might not be thinking of all the vitamins that need to be in it to promote health, but if you look to eat a simple balanced diet void of processed foods, you can get in your vitamin needs in. 

For the last month I have been using Noxicare B12 500 mcg.  This is a tablet form that I take with meals.  I usually will try to make sure I have a food source that includes Folate to help with the absorption.  B12 supplementation is a good idea if you find you are someone who works out a lot putting strain and stress on the body, a stressful job or home, experiences body pain, or a fast pace unbalanced lifestyle.  I love to run, but a few months ago I broke a bone in my foot (twice).  I was looking to help in the repair and healing processed and I am happy to say that I am back to my running and workout schedule.  I believe in being proactive in your health instead of reacting to a disease or illness benefiting from healing and repair more naturally.  Make sure to avoid processed foods, incorporate a balanced whole diet, and try a B12 supplement to aid in the repair and maintenance needed. 

 
If you are looking for stress management I love Yoga and Breathing Exercises.   
You can see Deep Breathing, ways not to stress, along with exercise and sleep for ideas on managing stress.
 
I received one or more of the products mentioned above for free using Tomoson.com. 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!