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.  

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. 

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

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!

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. 

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

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. 

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! 

Dinosaur Chicken Bites Wellshire Goodness

In our house we rarely eat processed foods because of the preservatives, packing process, and striping of nutrients that you find in so many commercial foods.  This sometimes can be a downer for the kids because they love the fun shapes, especially when it’s chicken nuggets.  I was happy to surprise them this summer with a new chicken nugget that was in the shape of a dinosaur.  Most of the time I would just pass these by in the store because they would be chuck full of preservatives, dyes, and additives, but no Wellshire! 

Wellshire All Natural Meats makes better meats with no junk!  Their meats come from no stress farms where they are feed a vegetarian diet.  This is something I really care about.  I think that animals should be cared for and live a natural carefree life eating foods they would enjoy on their own. Wellshire does not add in Nitrates, Nitrites, dyes, or preservatives to their meats.  This is a huge bonus for me and my children.  Many additives that you find in deli meats can cause a lot of allergies and sensitivities.  One of Wellshires mottos is that "less is more".  I totally agree that less is more and food should be enjoyed naturally.  With fewer additives you have a more tasteful healthful food.   

While visiting the website I noticed I could shop by gluten free and Feingold Stages.  Feingold is a Doctor that really breaks it down pm why we should be omitting additives and preservatives that are harmful to kids causing mental and physical illnesses.    Once you visit the website you can easily shops according to your family’s needs.  Whether it’s a strict gluten free diet, no lactose, no nuts, no pepper, you can find products easily.   

I have recently tried the Chicken Bites, Oven Roasted Turkey Breast Slices, and Black Forest Ham Slices.  The kids really loved the taste and shapes of the Dino Chicken Bites, while I loved it was a healthier nugget.  With the deli meats we have made fast wraps on the go, added the ham to mini quiches, and rolled up deli slices.  They taste great and I love that it has no harmful toxins and chemicals you find in most commercials meats at the grocery.  Be sure to check out the links above to see the ingredients and nutrition label for more information. 

Visit Wellshire Website

Like them on Facebook

Follow them on Twitter

 

Move It Monday: This Weeks Workout and Refueling

I am so happy to be back into the full swing of my workouts.  Since I have to increase my running miles back slowly, I am focusing on toning and strengthening my whole body.  Now that I can put more weight back on my foot I am working on my balance and all those tiny muscles that tend to get over looked like glutes, back, quads, biceps, and shines.  While I am still working on my core, I am working in these muscles to get some of my balance back and strength.  These are great for anyone looking for a toning week. 

This week I am not doing circuit, but small increases to each exercise.  Each day I increase the amount by 2 or 5 reps.   Thursday is a rest day, which I will do a yoga session and nothing else. 

Do at least 30 min to an hour of Cardio first!  Then I move right into exercises below.  It looks like a lot, but goes by pretty fast.  If the amounts below are too intense then start with 10 and increase from there.  You want to at least feel a burn or why do them!

Monday: Core Synergistic
Tuesday: Run 3 miles
Wednesday: Run 3 miles
Thursday: Yoga Only
Friday: Run 3 miles
Saturday: Yoga P90X

Pushups: 25
Dips: 25
Bicep curls: 30
punches: 50 fast
Squats: 100
sit-ups: 30
crunches: 50
leg lifts: 30
plank: 30 seconds
Heel Taps: 10 reps X2
Single-leg deadlifts:  15 reps X2
On Leg Bridge: hold each leg and pelvis position for 30 seconds on each side.  Times 2.

Sport Nutrition

After your workout you want to replenish with carbohydrates, not the grain and bread variety, but a shake, smoothie, protein bar, anything that is not too heavy for the stomach.  The first 30 minutes after a workout are crucial for replenishing!  This is what will prepare you for the next workout later that day or tomorrows.  If you wait past that time the muscle glycogen synthesis is deceased, even up to 66%.  What this means is that if you wait too long on carbohydrate intake then you will reduce muscle glycogen storage and increase risk of injury.  Working out is a balance of effort and fuel.  If you are not refueling your body you will not be able to work out later, and you want the energy to burn the body fat.  Muscles burn body fat and you need complex carbohydrates to work the muscles for future workouts.  Complex carbohydrates are found in grains, fruits, vegetables, beans, and milk.  My ideal recovery snack or refuel is a veggie juice or shake, something in a liquid form.  Find out what is easiest on your stomach and get it in within 30 minutes of your finished workout, at least 2 grams of carbohydrates. 

This is my workout, but the most important thing to get moving.  Whether that is a hike, cycling, walking, swimming, just move.  Kids and adults both need about 1 hour of physical exercise everyday.