Tuesday, March 30, 2010

The Eat-Clean Diet

The Eat-Clean Diet

A great resource for anyone following an eat clean lifestyle!

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Monday, March 29, 2010

Blog Renovation!!

Hello!


I am renovating my blog a bit!  I hope to make it better, so bare with me as I am in the process of updating!! 
Thank-you!


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Chocolate Almond Butter Crispy Bar

CHOCOLATE ALMOND BUTTER CRISPY BAR


I MAY HAVE MADE THE BEST BAR EVER! 
The only problem here is that I barely have enough to share with anyone else other than Ronnie and I because we have eaten almost the whole thing this weekend!


Ok, so its no bake....and ready in minutes!


DOUBLE BOIL 1/2 CUP OF ORGANIC 70% OR HIGHER Chocolate, once melted add 1/2 cup of natural unsalted almond butter and 1/3 cup of organic honey. Mix well.


Puree 1 cup of dates! and add in to the chocolate mixture. (This is what makes it fudgy!!!)


In a medium sized bowl combine 1 cup of Organic Rolled oats with 1 cup of Brown Rice Cereal, 2 tablespoons of sprouted flax seeds and 1 tablespoon of salba.


Add to the Chocolate mixture, and press into a pan. Cover and refridgerate for about 30 minutes. Cut into squares and ENJOY!!!
YUMMY!!!!!!!

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Saturday, March 20, 2010

Gluten Free- Dark Chocolate Chunk Cookies!!

CCC

*WHEAT AND GLUTEN-FREE
* ALL NATURAL INGREDIENTS
* RICH FLAVOR
* ORGANIC
*NO TRANS FAT

http://www.pamelasproducts.com/Products_frames.html

I have to take the picture from Pamela's website, because the product barely made it a day in my presence!

My mom and I went shopping in the states and stumbled across these cookies. Before we left the parking lot of the grocery store, our hands were in the box! And once Ronnie came home from work they were gone before we left the house! So the only thing bad about these cookies is truthfully the will power to stop!!

Thought I would share a new favorite treat!!

Monday, March 15, 2010

5 Post Workout Tips!

This article couldnt have come at a better time. I seriously know better, but my calves are still aching because I have over done them again on the weekend! Resting them for only 1 day was not enough, and then I pushed myself through a combination cardio session which included step, lots of jumping, skipping, and jogging!! Oops...now I am injured again!

This is from Tosca Reno's Eat Clean newlsetter, and I wanted to share!

The Sweet Pain of Strength Training

While the soreness I feel after a good workout is a bit uncomfortable, it’s a sweet pain that tells me I’ve worked really hard in my training session. I wear that soreness like a badge of honor!

However, for beginners and experts alike, intense soreness can turn you off of the gym. This week, I’ve got five tips to help you alleviate muscle pain after a training session so you aren’t discouraged from returning to the gym.

5 Tips to Reduce Soreness After Workouts

1. Prevention is Key. Warm up before your workout and cool down afterwards to avoid workout-induced pain. It’s important that you stretch out your muscles to encourage healing and repair of muscle tissue. Your workouts, whether cardio or strength training, should be appropriate to your fitness level. That means they should offer you a challenge but they shouldn’t strain you excessively.

2. Suit Up. Having the right equipment for your activity is extremely important. Your shoes are an essential part of the equation because they provide you with proper stability and cushion your joints from impact. I also like to bring gloves to the gym to give me a better grip on the machines. This allows me to perform exercises with more control and, just in case, prevents the weights from slipping out of my sweaty hands.

3. Kill the Pain. When my muscles are especially sore, I add 2 cups of Epsom salts to a warm bath and soak in them for 30 minutes. The salts slow down the inflammatory response occurring deep down in muscle tissue, resulting in reduced muscle pain and swelling. Topical agents are also useful for alleviating pain. Look for products with menthol and camphor as they both help block inflammation.

4. Take a Rest. It is very important that you allow a muscle group to rest after you’ve trained it. When you train with weights, you are producing little tears in your muscles. After a workout, your body repairs these tears with new muscle tissue. It also adds a bit of extra tissue to make the area stronger resulting in muscle growth. If you don’t allow those muscles to rest properly, your body doesn’t have time to repair that tissue. As a result, your muscles will remain sore for a longer period of time and you will slow the progress of your muscle growth.

5. Eat Clean. This is a given. For rapid recovery after a workout, you need to Eat Clean. Complete proteins such as grilled chicken breast, egg whites or natural protein powder are optimal. These foods provide your body with all the nutrients it needs to repair and build muscle tissue.

Your body is always talking to you, so make sure you listen! If you’re feeling intense soreness for more than 48 hours after your workout, then you’ve pushed yourself too hard. If you continue to exercise through extensive soreness you risk not only injuring yourself, but also reduced energy, insomnia and mood swings.

For more tips on working out, get The Eat-Clean Diet® Workout.

Keep it Tight!

Tosca Reno 

Friday, March 12, 2010

Coconut Egg White Scramble

HAPPY FRIDAY!!!

I love a good egg white scramble, and this is by far, my favorite thing to cook up after working out.

I did a hard  ridiculous boxing session with Ronnie today after spinning my legs off!!
There is something about boxing that is just great to let it all out, and fight through your frustrations! Maybe I am just getting anxious to sell the house already! But either way, it helped me through a hard workout.

COCONUT EGG WHITE SCRAMBLE


Start with 1 Tablespoon of organic coconut oil in a pan, once heated, add chopped onions, green and red peppers, a handful of spinach, and a carton of egg whites (I like to make extra for later on)!
Continue to stir until the eggs are no longer runny. I like to top mine off with cracked black pepper and  a drizzle of hot sauce! MMMMMM


Thursday, March 11, 2010

Amazing Cucumbers!

My Mama sent me this and I just thought it was so cool!!! I had to share!

THE AMAZING CUCUMBER . . .
This information was in The New York Times several weeks ago as part of their "Spotlight on the Home" series that highlighted creative and fanciful ways to solve common problems. 

1.   Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2.   Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber..  Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3.   Tired of your bathroom mirror fogging up after a shower?  Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4.   Are grubs and slugs ruining your planting beds?  Place a few slices in a small pie tin and your garden will be free of pests all season long.  The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5.   Looking for a fast and easy way to remove cellulite before going out or to the pool?  Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite.  Works great on wrinkles too!!!

6.   Want to avoid a hangover or terrible headache?  Eat a few cucumber slices before going to bed and wake up refreshed and headache free.  Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7.   Looking to fight off that afternoon or evening snacking binge?  Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8.   Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes?  Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9.   Out of WD 40 and need to fix a squeaky hinge?  Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone! 

10.    Stressed out and don't have time for massage, facial or visit to the spa?  Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.. 

11.    Just finish a business lunch and realize you don't have gum or mints?  Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phyto-chemcials will kill the bacteria in your mouth responsible for causing bad breath.

12.    Looking for a green way to clean your faucets, sinks or stainless steel?  Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean. 

13.    Using a pen and made a mistake?  Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!
 

Wednesday, March 10, 2010

Working it out!

Well, I have decided to mix things up a lot with my workouts, and I have moved away from my traditional 10-15km runs! 


I suppose after tearing my AchillesTendon, it was time for a change. Over training ( I should know bettter....) was the main reason for the injury and it got me thinking about what I should do in the meantime! 


Well, I have started spinning as a warm up putting minimal pressure on my calves, and added most of the resistance to my legs and glutes! And have dedicated full sessions on specific areas of my body. For example I did a killer chest routine that incorporated ONLY 3 exercises and it was super challenging!


Bench CHEST Press


SET #1 @ 25LB DBLS, 6 REPS
SET #2 @ 20LB DBLS, 8 REPS
SET #3 @ 15LB DBLS, 10 REPS 
SET #4 @ 10LB DBLS, 15 REPS


This was performed on a bench, using the standard chest press with dumbbells and a 30-45 second rest in between each set


Incline Chest Press Bench CHEST Press


SET #1 @ 25LB DBLS, 6 REPS
SET #2 @ 20LB DBLS, 8 REPS
SET #3 @ 15LB DBLS, 10 REPS 
SET #4 @ 10LB DBLS, 15 REPS

This was performed on a bench at a 45 degree angle using the standard chest press with dumbbells and a 30-45 second rest in between each set

Push Ups

SET #1 STANDARD FULL PUSH UP, 10 REPS
SET #2 @ TRICEP PUSH UP, 10 REPS
SET #3 @ WALKING PUSHUPS, 10 REPS 
SET #4 @ STANDARD FULL PUSH UPS,10 REPS

In between each set, give yourself a 30-45 second rest! Your gonna need it! (I sure did!)

Cheers to a great chest!!!






Wednesday, March 3, 2010

Arnold Sports Festival

I just confirmed that Ronnie and I are heading to the Arnold Sports Festival this weekend!!

I am so excited! Its going to be so fun to mingle with so many talented fitness professionals and to see how hard everyone works for their competitions.


And...I am hoping to cash in to samples of free stuff!! I love free stuff!! :)


The event is being held in Ohio, and we are heading there after work Friday till Sunday!

http://www.arnoldsportsfestival.com/schedule-of-events/

Monday, March 1, 2010

Eat Clean Cookies!!!

Natural Peanut Butter Crunch Cookies!



1/2 Cup of Natural Crunchy Peanut Butter
1/3 cup of Sucanat
1/2 Teaspoon of Sea Salt
1/4 Teaspoon of Baking Soda
1 Organic Egg

Line Cookie sheet with parchment paper and bake in oven at 350 for 11 minutes