Be Well

Pumpkin Pancakes

2011-11-23T11:59:00.000-08:00

I have 2 kids that are gluten and dairy intolerant. (I don't do very well with dairy either). These pancakes are an awesome alternative and something we can all eat at an affordable price. I grind my own quinoa into flour in my Vitamix. If you have a wheat grinder, you can also use that.

1 1/2 c. quinoa flour
1/4 c. packed brown sugar (I use Sucanat, pure maple syrup, or agave nectar)
2 tsp. baking powder
1 tsp. baking soda
1 tsp. ground allspice
1 tsp. ground cinnamon
1/2 tsp. ground ginger
1/2 tsp. salt
1 3/4 c. buttermilk or sour milk (I make my own buttermilk, using just shy of 1 c. rice, almond milk with 1 TB vinegar or lemon juice mixed in. Since the recipe calls for 1 3/4 c. buttermilk, I adjust my homemade buttermilk to make that much).
1 c. pumpkin puree
2 large eggs (I use chia seeds. 1 TB chia seeds to 3 TB water. Mix and let sit 15 minutes)
2 TB vegetable oil (I use unsweetened apple sauce)
maple syrup
1/2 c. toasted pecans (I haven't used these)
whipped cream (optional. I don't use this either)

Measure the flour, sugar, baking powder, baking soda, allspice, cinnamon, ginger, and salt into a large bowl. Mix well.
Whisk together the milk, pumpkin, eggs, and oil in a medium bowl. Add to the flour mixture and stir until just blended.
Serve with maple syrup, pecans, and whipped cream.

Layered Tex-Mex Lasagna

2011-11-22T08:24:00.000-08:00

If you haven't watched "Forks Over Knives," you should. It's on Netflix and SO worth your time! This recipe comes from the "Forks Over Knives" cookbook. My kids loved it and so did I!

Tomato Sauce
2- 8 oz. cans tomato sauce
3 c. water
1/4 c. cornstarch
3 TB chili powder
1/2 tsp. onion powder
1/4 tsp. garlic powder

4 c. mashed cooked pinto beans
1 c. chopped green onions
1 1/2 c. frozen corn, thawed
1- 2 1/4 oz. can sliced black olives, drained, optional
1-2 TB chopped green chiles, optional
10-12 corn tortillas
salsa, optional
tofu sour cream, optional

1. To make the sauce: Put all ingredients for the sauce into a saucepan. Mix well with a whisk until well combined. Cook over medium heat, stirring occasionally, until thickened, about 5 minutes. Taste and add more chili powder if desired. Set aside.

2. To assemble casserole: Preheat oven to 350 degrees. Put the beans, green onions, corn olives, and green chiles into a large bowl and mix gently until well combined.

3. Spread 1 1/2 c. of the sauce over the bottom of a nonstick baking dish (9x13). Place 3-4 corn tortillas in the bottom. Spread half of the bean mixture evenly over the tortillas. Place another 3 or 4 tortillas over bean mixture, then spread the remaining bean mixture on top. Cover with 3 or 4 more tortillas, and then pour the remaining sauce over the tortillas. Cover the baking dish with parchment paper, then cover with aluminum foil, crimping the edges over the baking dish. Bake for 45 minutes.

Southwestern EggRolls

2011-11-21T16:02:00.000-08:00

These are AMAZING! They take A LONG time to prepare. So when we make these, we do a huge batch! That's why the recipe has such large quantities. It makes about 50 burritos. So if you don't want that many, divide everything up and make maybe 5. :) But it's just as much work to make 50 as it is 5. So we just go all out. And then we freeze them for meals for later. They do have chicken and cheese in them. But you can just omit it if you want. My kids are obsessed with these and they are so so nice to pop into the oven from the freezer for 30 minutes for an awesome dinner. This is a recipe from the restaurant "Chili's." They fry them. I like them better baked like I do with this recipe.

10 chicken breasts
10 T. oil
1 1/4 c minced red pepper
1 1/4 c. green onion
3 1/3 c. frozen corn
2 1/2 c. black beans (2 cans)
1 1/4 c. green chiles (1 lg can and 1 sm can)
5 TB minced fresh parsley
1 1/4 c. frozen, drained spinach
5 tsp. cumin
5 tsp. chili powder
2 1/2 tsp. salt
7 1/2 c. monterey jack cheese (I don't use nearly this much if I use the cheese)
50- 7 inch flour tortillas

BBQ chicken, brushed with oil and salted and peppered until cooked.
Saute green onion and red pepper in oil. Dice chicken and add to oil. Add everything except cheese and heat through. Stir in cheese and fill tortillas. Roll up and freeze on baking sheet.

Obviously if you don't use the chicken, you won't need NEARLY that much oil. Just enough to saute the green onions and peppers. I have never made them completely without the chicken AND cheese, but I want to try it soon. I think they would be so so good still! If you do omit the chicken , definitely add more black beans!! You'll have to experiment since there is a ton of chicken in them.

When ready to bake, put into oven frozen for 25-35 minutes on 350 degrees.

Tortilla Soup

2011-11-21T15:47:00.000-08:00

I had this soup at a luncheon one time and fell in love. It's a little more complicated, but worth the trouble! Of course to make it Vegan, omit the chicken and use Veggie broth instead. I am famous for doing that with recipes.

1 onion, chopped
3 cloves garlic, minced
1 TB olive oil
2 tsp. chili powder
1 tsp. dried oregano
1 (28 oz) can crushed tomatoes
1-2(14 oz) cans chicken broth/veggie broth
1 c. corn
1 small can green chiles
1 can white hominy
1 can black beans
1/4 c. fresh cilantro, chopped
2 chicken breasts, cooked and cubed

Toppings: avocado, tortilla chips (leave those out to minimize calories), cheese (if you wish. this will add a significant amount of calories), green onion

In medium stock pot, heat oil over medium heat. Saute onion and garlic in oil until soft. Stir in chili powder, oregano, tomatoes, and broth. Bring to boil and simmer 5-10 minutes.

Stir in corn, hominy, chiles, beans, cilantro, and chicken. Simmer 10 minutes.

Veggie Chili

2011-11-21T15:39:00.000-08:00

My sister gave me this recipe and I loved it. My kids aren't huge Chili fans, but they still eat it. :) If your family likes Chili, you'll love this Vegan version.

1 c. onion
1 green pepper
2 tsp. garlic
2 cans black beans
1 can white beans
1 can kidney beans
1 28 oz. can petite diced tomatoes
2 TB chili powder
2 TB oregano
1 tsp. coriander
2 tsp. cumin
4 c. veggie broth

Cook on low in a crock pot for 4-8 hours. At end, stir in 1/3 c. couscous to thicken.

Note: You can always use whatever beans you have on hand. It doesn't matter what kind. :)

Chicken (or non-chicken) Chowder

2011-11-21T15:35:00.000-08:00

This is one of my kids favorite soups. I do sometimes do it with chicken or sometimes I will just leave it out. I modified the original recipe for a healthier, non-dairy version. :)

2-3 pieces chicken
1 qt. chicken or veggie broth
1 c. celery (diced)
1/2 c. onion (diced)
1 c. grated carrots
4 c. potatoes (diced small)
2 TB butter (I use Earth Balance brand)
cornstarch and water mixture for thickening (1/3 c. cornstarch with warm water mixed in to make it runny)
1 c. almond or plan rice milk

Boil chicken 15-20 minutes. In separate pan, cook all veggies in a broth. Bring to boil and then simmer 20 minutes. Add in cooked chicken once veggies are cooked through.

Add butter and almond milk. Stir in cornstarch mixture with wire whisk to thicken. Salt and pepper to taste. Simmer 10 minutes.

Note: If you don't use the chicken, you can ALWAYS add some more of the veggies. :)

New Favorite Hummus

2011-11-20T13:47:00.000-08:00

I combined two of my favorite hummus recipes and came up with this beauty. My kids devoured it and I had to stop myself from doing the same. Here goes.

This made A LOT of hummus! It filled up my 11 cup food processor. So if you don't want as much, just cut it in half.

2 cans black beans
2 cans garbanzo beans
1 clove garlic
1/4 c. tahini
1 tsp. salt
1 tsp. cumin
1/4 c. olive oil
juice from 1 lemon
1/3 c. water

Blend in food processor and enjoy!

Workout Group Challenge Update

2011-11-05T06:17:00.000-07:00

Wanted to update you guys on my Workout Challenge Group plan:

I have a few awesome and committed ladies that are ready to change it up and dramatically change their bodies with an awesome exercise program and good nutrition (some will be using Shakeology, some are not).

One group is an exclusive, BeachBody Challenge group. www.beachbodycoach.com/tiffanydansie (See the Beach Body Challenge button on the right hand side of my BeachBody Page). They have committed to do P90x, drink Shakeology as a meal replacement for the 3 month duration of the program, and to become a BeachBody Club Member. An invsement? Yes! But those willing to actually invest in their health have a better change of actually changing their health and following through.

Our second group is also going to be a P90x group but without Shakeology or the BeachBody Club Membership. The people of that group will simply be doing P90x together. This group is just a flat fee of $35 per month, for the 3 month challenge. An investment? Yes! But more likely to see results, especially with me coaching everyone, every step of the way.

This is my plan. I will be creating private Facebook groups for these challenges. No one can see you are in it and what we talk about except for the few members in each group. We will each report daily, about our workout, about our nutrition, give and get advice, etc. I will be there to answer ANY questions via text, email, phone. I WANT these ladies to be highly successful! I am committed to being there, every step of the way to hold people accountable, give nutrition tips and advice, and give advice for the workouts so the people of the group are getting what they pay for in the program, meal replacements, and my personal help. These groups will have my name on them, and I want them to be successful. I cannot wait!

We start December 1st. If anyone is interested in joining one of these groups, please let me know, as you have to have time to get prepared to start up the program.

And for those interested at a later date, I plan to start up a few more groups on January 1st. It will be time for New Years Resolutions and instead of paying for a gym membership, going for 2 months, and then never going back, you'll have be right at your side (and the other people in the group) to help motivate and push you, like you've never pushed yourself before. Results do not come for free. I can promise you that! No one that is toned and in great shape doesn't have to work hard to get there.

If you are ever interested in joining a group, please let me know. I am willing to start up a group whenever anyone is ready and committed to changing their life. Just shoot me an email or leave a comment here, or message me on Facebook. tiffanydansie@gmail.com

Happy Holidays!

Workout Challenge Groups

2011-11-03T06:53:00.000-07:00

Hello everyone!

As many of you know, I have a passion for helping people on their fitness and wellness journey. I have a Bachelor's Degree in Health Science and am currently studying to become a Personal Trainer... something I have wanted to do for about 10 years now. I have been helping friends and family lose weight, get in shape, giving advice, feedback, tips, etc., for years. I have had some people succeed. But most people just aren't that committed. They can't do everything needed in order to be successful. Getting into shape is a long journey. Your body doesn't build muscle and lose weight over night. It is something that takes time and serious effort.

So, I have decided to run a new kind of challenge... This challenge group would only have 5 MEMBERS. There will be money invested into this. At first, I struggled with this thought. But the more I thought about it, when someone invests money into something, they are way more likely to stick to it, and truly want to change and be motivated. If I just let anyone into a group for free, I could get hundreds of people wanting help, but only a small percentage of them would truly be committed to succeed and work hard. That is the problem I have had when working with people over the past several years... commitment to do what it takes to really become fit and healthy. There are two ways you can invest. I'll talk about each way individually when I explain what each group consists of.

I am going to start with 2 groups (or possibly more). The rules for each group are as follows:

Group #1- Starts December 1st- P90X

This group will consist of up to 5 people who would all be doing P90X, starting on the same day. Everyone would be required to be replacing one meal a day with Shakeology (a meal replacement, protein shake, supplement). This would mean, you will have to invest in Shakeology. If I am going to invest my time working one on one with you, I need tho know you are willing to invest into your own health first, and that you are truly committed.

WHAT IS REQUIRED??

1. Purchase your Shakeology HD in a 30 serving Bulk Bag OR To-Go packets for the duration of the 90 days.

2. Purchase P90X through my site. www.beachbodycoach.com/tiffanydansie

3. Join Beachbody Club so that you have access to the meal plan during the challenge to help with your nutrition. ($2.99 a week! And includes a 10% discount on all of your purchases!)

Something to think about too... Beach Body just launched "Challenge Packs" where you get these three things at a discounted price, all in one bundle, for the purpose of these group challenges.

-WHAT IS P90X??

www.beachbodycoach.com/tiffanydansie (you can look up any program under the shop button and then fitness programs link.

P90X is amazing for people that are exercise veterans. If you have been exercising, need a change in your routine, and have 5-20 lbs to lose, that's how I feel it fits the best. If you have large amounts of weight to lose, I may recommend a different workout program.

WHAT IS SHAKEOLOGY?

It's a nutritional protein shake that provides a wide spectrum of healthy nutrients in a low-calorie formula. Shakeology is an effective way to help you lose weight (if used appropriately as a meal replacement), increase your energy and feel better all around. Many people have had great success with Shakeology while also incorporating a healthy diet and a Beach Body program. Most people are missing the nutrition part when it comes to getting fit and healthy. Almost anyone can exercise and get that done. But nutrition is huge... for me, it's 90% of the battle. So with Shakeology, you are taking care of one meal and have tons of fruits and vegetables from it, you are on the right track for your nutrition. And it's only 150 calories, so when used as a meal replacement, you are well on your way to cutting out calories needed to lose weight. But it MUST be used appropriately. You cannot use it as an additive to your diet, or just like any other food or drink, you will not lose. Yes, it is an investment and a pretty big one. But cut the treats and other crap out of your diet and spend the money on something good for you! It comes down to about $4 per day. That's as much as getting your morning coffee or eating one fast food meal out. (Or getting your daily latte, or drinking your glass of wine). So cut that stuff out and replace it with something healthy! Here is a little more information about Shakeology... www.shakeology.com/tiffanydansie

-WHAT'S THE CHALLENGE?

It's simple...for 90 days you will be replacing ONE MEAL A DAY with Shakeology and using the P90X Fitness program to reach your goals!

If you order your Shakeology on Home Direct- you get FREE SHIPPING, 2 Workout DVDs and a Shakeology cup! And if you don't love it you can cancel your Home Direct after the first shipment and send back the empty bag for a full refund! What do you have to lose?? Remember that if you don't LOVE your new program or Shakeology then you can return it within 30 days!

At the end of the event their will be a drawing from the contestants for a free gift! ONE PERSON WILL WIN A GIFT THAT CONSISTS OF A PERSONAL BLENDER FOR YOUR SHAKE AND A SET OF BEACHBODY PUSHUP STANDS!!! You must COMPLETE the challenge to qualify for the giveaway! LETS GO!!

Let me know if you have any questions!! And be sure to let me know if you want to be in this group. I only have 4 slots left, as I have already filled one. :)

Group #2- Starting December 1st-

This workout program is to be decided (based on your input). I'm thinking Insanity, Lindsay Brin's 60-day slimdown (for those from the Operation: Get your body back group on facebook), or any other Beach Body program.

This group will be up to 5 people with the same idea as the group above. But the investment you will be putting in is $35 per month to be part of the group. That will be the only requirement (other than your serious commitment to use your money wisely and work hard). This group will also have a drawing at the end of the program. The prize will depend on what workout program the group does. It may just be a cash prize.

Both of these groups will have unlimited access to me and my fitness and nutrition coaching via email, facebook, and you will also have my cell phone number. I will hold you accountable, motivate, encourage, give nutrition and workout advice, and be there for any problems of questions you may have along the workout program. I want to help people on a smaller scale to truly succeed. Giving random advice is great, but doesn't target the person specifically and get to know them on a one on one level so that together, we can help you succeed.

For those not interested in a group at this time, or if they fill up and you aren't able to participate, I plan on starting more groups in the very near future. If you are interested, please let me know. Also know that I am offering personal coaching (without the group support of others doing your same workout) exclusively from me for the same price as above. $35 per month for unlimited access to me via email, text, and phone. Let me know if you are interested in anything above or have questions. I would love to answer them and help in any way that I can.

Also, if you already have a program and don't need to buy one, that is fine for either group. Again, let me know if youvare interested as soon as possible and I can give you more information on how to register for both groups. Participants will be chosen on a first come, first serve basis. So commit to getting healthy and get started!! You can do it!

Also, if you do want to participate, I will need to know some more information about you to be sure the program we will be doing will suit your needs. I may recommend another program for you, based on your individual goals. But we can always start a group for that program also. :) Let me know as soon as possible!

Tiffany Dansie

To check out my Beach Body's website, go to www.beachbodycoach.com/tiffanydansie

You can order anything from there that you need. Keep in mind, Beach Body has a lifetime guarantee, where you can replace a DVD for a lifetime if it gets scratched or ruined, you can send it back 10 years from now and they will mail you a new DVD. A great reason to purchase from Beach Body.

my weight loss journey

2011-10-28T00:13:00.000-07:00

so... this is going to be long winded. but i've actually wanted to put this on my blog for a while, and just haven't. as you can see, this blog (and my two others) have been completely neglected over the past few months. my sister has done way more posts than me. i'm vowing to change that.

some people don't know (unless you knew me in middle school) that i struggled with my weight all growing up. i wasn't way overweight necessarily. but i was more than chubby, not skinny, and was made fun of A LOT when i was little.

in high school, i started with tae bo. when i was about 14, my older sister (the other author of this blog) and i started doing tae bo after school sometimes. i don't remember when, but i started running a little bit on my parents treadmill not too long after that. i don't know where my motivation came from. but it was there and i sometimes used the treadmill. when i was around 16, i did the body for life program, and for the first time in my life, had some muscle tone. i lost some weight and looked better than i ever had. (still far from great shape). i also started eating healthier. i was raised on the standard american diet of meat, potatoes, cheese, chips, cookies, juice, creamy casseroles, etc. there wasn't a huge concern for health back then and eating well.

when i got to college, i pretty much had cut out all refined sugars and flours. i started running more and made it a daily habit. i would usually just run for 30 minutes or so every day. i was thin, but not toned or in great shape. i loved exercise and eating healthy and decided to get my bachelor's degree in health science, with an emphasis in health promotion and lifetime wellness. my goal was to become a personal trainer eventually. but getting married and having a family took priority and i never did it... until now.

when i got married at the ripe age of 19, i weighed about 115-120 lbs. (i'm 5' 1 1/2"). i got pregnant with our first baby 3 months after we got married (yes, i know. crazy :) ). i immediately (like, the day i found out i was pregnant), stopped running, too paranoid that i would hurt the baby. i started just walking. i walked every day for 30 minutes during my pregnancy. good, right? well, my eating went out the window. i had been so good to have no sugars, refined flours for the past few years. i used pregnancy as an excuse to eat ice cream when i wanted, snacked CONSTANTLY (afraid that i needed to eat more because i was pregnant... which i did, but i had no idea how much 300 calories actually was), and didn't stick to my healthy eating. 30-35 lbs later, (i am pretty sure my ending weight was 148 lbs), i had my first baby. i was swollen, chubby, broad shouldered, etc.

i went on a quest to lose that baby weight. i had vowed i was NEVER going to be "one of those moms" that never lost her baby weight in between babies and ended up 40 lbs heavier after 4 kids. no way. not me. boy, did i EAT MY WORDS. i spent 1 1/2-2 hours per day in the gym, 6 days per week. treadmill, elliptical. i even started using the weight machines in the gym. i did drop a few pounds (maybe 5). i tried doing the "sometimes" rule with treats. but i swear, there was always some occasion, church party, holiday, birthday party, something. ALWAYS! so i was stuck around 130 for a long time. i tried cutting out sugars (and failed miserably). i tried eating salads twice per day. i became highly frustrated and when my baby was 18 months, i got pregnant with baby #2, 10-15 lbs heavier than i was when i got pregnant with baby #1.

i decided during this pregnancy, i was NOT going to use it as an excuse to eat what i wanted. i was going to listen to my body, eat when i was hungry, stop when i was satisfied, and try to eat really healthy. i accomplished that goal, gaining only 16 lbs during my pregnancy (also ran until i was about 17 weeks pregnant) and even did some weight training (some bicep curls, squats, lunges, etc). my doctor was fine with the small weight gain since i already was overweight at the beginning of my pregnancy. i did cut out treats, sugars, and white flours for the most part during this pregnancy.

i had baby #2 and was on my same quest to lose this baby weight. this is when i met lindsay brin with moms into fitness. i won't bore you with the story, but i got a hold of lindsay's post natal bootcamp dvd. popped that baby in 3 days per week (dying, trying to do her 12 week program), and also ran 5 days per week for about 30 minutes with some friends. yes, i was exercising twice per day and EXHAUSTED! i did this all while breastfeeding. in fact, i breastfed my son until he was 13 months old. it took me 7 months, and i surpassed my wedding day weight, and got down to 106 lbs. i was beyond thrilled! i had muscles i had never had before. when i finished the 12 week program, i started mixing and matching the workouts on her dvd, still doing 3 intervals of cardio/toning and 2-3 core workouts on the dvd. i used heavier weights when i didn't feel as challenged. (i started with 5's and 8's, moved up to 5's and 10's, moved up again to 8's and 12's). when my son was just about a year old, i got pregnant with baby #3.

during my third pregnancy, i was determined to stay as fit as possible. lindsay was kind enough to send me her pregnancy dvd's. i did them throughout my 3rd pregnancy, ran until i was about 24 weeks along, and tried to eat really healthy. (although whole wheat bread with cinnamon sugar was about the only thing i could tolerate for the first 16 weeks). i did the best i could to listen to my body, eat when i was hungry and stop when i was satisfied, and eat the best food for the amount of calories. i gained about 25-27 lbs.

baby #3 was born and i was determined to do the same thing i did with baby #2, but FASTER this time! haha. did not happen. in fact, it was a month or two slower. why? i think i was too paranoid about losing weight, not eating enough to keep up my milk supply (which started drying up when my daughter was about 5 months old), and just plain being over-paranoid about losing weight while breastfeeding. my body hung onto it until i stopped breastfeeding because i wasn't eating enough for it to let go of the excess fat. it needed it to survive and help my body keep my milk supply up. so after baby #3, i ate very healthy (lots of fruits, vegetables, green smoothies (which are made from fruits and vegetables), whole grains, sprouted grains, very little meat (and when i did do meat, it was chicken or turkey), and very little dairy. it took about 7 or 8 months and i was back to 106 lbs. i did lindsay's bootcamps again, and her new dvd's that had come out. shed 5 fast, core metabolic jumpstart, her cfs method (which helped tremendously to heal my diastasis recti that i had for the 3rd time), both bootcamps, etc. she even wrote an outside workout for me when i plateau'd.

even though i had hit my pre-pregnancy weight, i still felt like i had a small layer of fat that i wanted to get rid of. i wasn't toned like i wanted to be. i consulted with lindsay about it and she suggested that i just might be too used to her dvd's and workouts. i had increased my weights up to 12's and 15's and still had stopped losing and seeing results after a few weeks. she suggested i change it up (which is when she wrote the outside workout for me). i saw some results for the first few weeks and quickly plateau'd again.

i had seen some p90x infomercials. it looked interesting and HARD! i decided to get it for my husband for a graduation present (he was just graduating from physical therapy school). i got it for him, but REALLY was planning on doing it also. :) i emailed lindsay and asked her what she thought of it. she said she had seen the infomercials and thought it looked GREAT and that she thought i would love it, since i like to push myself.

i did the 90 days of p90x. i didn't follow their diet guide, as i don't really do a lot of animal products and after one day of doing it, felt so sick and yucky. again, i emailed lindsay about it and she suggested i not do the diet guide. i even tried drinking some protein shake, but noticed i was gaining weight. lindsay suggested not doing that either. i just decided to eat how i normally do (pretty clean to begin with), and just do the workouts. i was AMAZED with my results. the layer of fat was gone, i was at 102 lbs, my abs looked like lindsay's, i felt amazing, had muscles showing that i didn't even know i had, etc. i was in shock because most of the program is weight training. it didn't get my heart rate up nearly as much as lindsay's videos or other cardio exercises, like running. not at all. but i was more than sore every day and in phenomenal shape when i finished the 90 days. i was stunned. i had always been a cardio girl. cardio, cardio, cardio was my middle name. and i had gotten into the best shape of my life, and the lowest weight i could ever remember being, by simply doing push ups, pulls ups, and weight training. (there is a little bit of cardio involved, but nothing like i was used to doing).

i started a second round of p90x just in time to find out i was pregnant with #4! holy smokes! i tried continuing the program but felt it wasn't a good idea while i was pregnant. it was working me way too hard and i was exhausted, trying to finish the workouts. so i went back to lindsay's bootcamps, other dvd's and running. when i felt like those became too strenuous, i decreased my weights. when that became too strenuous, i started doing her pregnancy dvd's (probably about 20-25 weeks). i ran until i was 30 weeks, and my varicose veins were just bugging me way too much. so i stopped and went just to her pregnancy dvd's. i also kept my eating as clean as possible. i gained about 27 lbs with pregnancy #4 also.

baby #4 arrived and again, i was determined to lose the weight faster. again, it did not happen. :) it took longer. some because i was too paranoid about eating while breastfeeding, when i should have just focused on eating healthy, but not focused on how much i was eating. i was basically eating perfectly and dieting... when i shouldn't have been dieting at all. my milk dried up again when my baby was 5 months. :( i had been doing lindsay's bootcamps again, her other dvd's, and her downloads had come out soon after i had the baby. so i started doing those also. i also started using the Insanity program from beach body for cardio. i basically did her dvd's and downloads and when my baby was around 6 months, started doing p90x again. it took me 9 months to get down to my pre-pregnancy weight of around 106 lbs but not to my "best weight" of 102. my baby just turned 11 months and i am sitting at around 103-104 lbs. i am on my second round of p90x. it has taken longer this time around because my "no treats" rule sort of went out the window. even though i still don't eat refined sugars, i still use natural sugars and was eating treats with natural sugars. my body just doesn't do sugar. when i'm eating it, i don't lose weight and can't be in my best shape. so recently, i've made the pledge again to cut it out for a few months.

so that's how i have done it. i've been sharing about lindsay's dvd's for years. when i finally found something that truly WORKED for me, i was elated to help other mom's around me that i knew were struggling with the very same thing!! i hated being overweight and not feeling good about myself. shopping was a nightmare and completely depressing. i avoided it. i avoided the camera (which is also why i don't have many "before" pics). i avoided being in a bathing suit. ever! getting my body into the best shape i've been in has been amazing and a huge accomplishment for me. i am all about sharing with others what works for me.

i have been helping friends and family members (most recently my mother, who has lost more than 20 lbs with my help) for YEARS with advice, tips, help about losing weight. i finally decided to order my personal training books (i've been wanting to do this since college) a few months ago and am currently studying to take my certification test. i have also been approached by friends and family members who have mentioned to me i should do some consulting of sorts on the side to make some extra money. so i am looking into doing something like that. it is something i am passionate about... helping others to achieve their goals, that took me years to achieve. i also recently signed up to be a beach body coach. so if you need or want any of their programs or want to know more about them, or order anything from beach body, i would love to help. as your coach, i can help give you advice, tips, and keep you motivated to reach your goals. i have always been doing these things with friends and family. now i'm ready to try to make a business out of it. email me at tiffanydansie@gmail.com or you can message me on facebook as well. when i get my beach body website up and running, i'll also let you know.

this takes guts for me. but i'm posting my before and after pictures. :) the first picture is when my oldest was about 8 months old. the after pictures are from my first round of p90x, after baby #3 (2 1/2 years ago), and also just a few days ago, 11 months after baby #4. :)

so embarrassing. very few people have seen these. lindsay, my sister, and my husband

this is after my first round of p90x, about 18 months ago (after baby #3)

i actually weighed about 105 right here. this was a few weeks after i finished the program and hadn't been working quite as hard.

a few photos taken just a few days ago, after a morning workout

weighing in at 103 lbs at 5' 1 1'2"

starting weight was about 130 (where i was stuck after baby #1 for 18 months)

so there you have it.

my plans for the future?

eating well.

finishing this round of p90x

p90x plus

p90x 2 (coming in december)

and lindsay's downloads in between

Almond milk ice cream

2011-08-21T15:24:00.000-07:00

I love ice cream, but haven't had it in a very long time. I have a few health conscious reasons but the main one is that I don't tolerate dairy, at all. If you've shopped alternative milk ice cream, you know that it's not cheap and most of the time, not tasty. For my birthday, my husband bought me an ice cream maker and we've been making our own ice cream creations a few times per week. I thought I'd share the recipe that we've created using a few different recipes we've found. Let me know if you have an exciting flavor--we're always up for new ideas.

Almond Milk Ice Cream
3/4 cup coconut milk (we buy lite)
1 1/4 cup soy creamer *
1 cup almond milk (can also substitute other alternative milks)
1/3 cup agave
1 tsp vanilla
1/8 tsp guar gum **
pinch of salt

* You can make it without the soy creamer, it just isn't as rich.
** I buy Bobs Red Mill brand. Again, you can do without this. It makes it creamy in texture and guar gum is in almost all ice cream sold at the grocery store.

If I am going to enjoy some ice cream, I might as well make it as healthy as I can!

P90X

2011-08-02T20:57:00.000-07:00

I thought I'd give you an update on what I've been up to. You may have heard of this home workout DVD set. Tiffany did P90X before she had her last baby and had fantastic results. After finishing my half marathon in May, I borrowed a friend's DVD set and have loved it! I am currently finishing week 12. I completely love it. I needed something to switch up my workouts and to allow me the flexibility to workout at home during my kid's naptime. The things I love the most:

1. It's convenient and you don't need a lot of equipment.
2. I have loved building muscle tone.
3. I love pushing myself to do hard workouts...and some are really tough!
4. Fast results. I could tell a difference in the mirror in the first 2 weeks.

I cannot say that I have the fabulous results I hoped for, but I have come to recognize that my snacks (even on the healthy options I choose) add up to more calories than I am burning. I've made some changes and have seen better results. I plan to do it again in November or so. I am going to train for my second half marathon in October while we are living in Hawaii.

Lemon Chicken with Rice Pilaf

2011-08-02T20:46:00.000-07:00

I had a request to post this recipe. It is a favorite at our house. My husband picked it to have the night before his marathon a week ago. So, I think it's safe to say it's husband-approved.

LEMON CHICKEN
1 teaspoon lemon zest
2 fresh lemons
2 T olive oil, divided use
4 chicken thighs (I use chicken breasts)
Kosher salt and freshly ground black pepper
1 cup chicken broth
1/8 tsp of tumeric
1/2 pound Jerusalem artichokes (sunchokes), peeled (I use quartered potatoes in the off season and it's yummy)
10 garlic cloves, peeled and halved (You can use less if you want)
1/2 tsp dried thyme leaves
1/8 cup pine nuts

I turned this recipe into a crock pot dish because it's easier and keeps my house cooler. I put it on high for a few hours and then turn it down to low for 4 hours more or so. When chicken and sunchokes (potatoes) are tender, stir in thyme leaves. Taste and adjust seasoning, if need be. Then cook an additional 10 minutes. Sprinkle with pine nuts to garnish (or use pine nuts in the rice recipe below). Serve on top of rice pilaf (below).

RICE PILAF
(from Lion House Cookbook)
¼ cup celery
¼ cup onion
1 cup rice
2 TBSP butter (I use olive oil)
2 cans chicken broth
1 T. dried parsley
¼ cup slivered almonds or pine nuts

Combine butter, onion, celery and rice in a deep frying pan. Cook until onion is translucent and rice is starting to brown. Add in Chicken broth and cook for about 20 minutes on low heat or until liquid is gone & rice is done. Stir in Parsley and nuts.

Winners

2011-04-07T19:17:00.000-07:00

Sorry this is two days late. Life has been a little crazy and it involved my entire family and the flu...yuck.

The winners are:
Jodee Luke
Johnson Family
Devin & Christine

Congratulations!

Please email me your address at findyourbestself at gmail dot com so I can send you your prize!

Spring Cleaning Giveaway

2011-03-29T09:09:00.000-07:00

It's that time of year again! I love Spring cleaning--mostly because it's when warm weather returns but also because it's a fresh start. Peter Walsh, of Oprah and Friends, has some excellent tools to help you de-clutter your life and we are giving away THREE BOOKS ON CD to three lucky winners!

From the back cover:
"Peter Walsh, the organizational guru from TLC's hit show Clean Sweep, shares his proven system for letting go of your emotional and physical clutter so that you can create a happier, more stress-free home and life."

From the back cover:
"Using his expert techniques honed from years as a clutter expert and organizational consultant, Peter demonstrates how the clutter in your home is directly related to the clutter on your body, and how clutter negatively affects your ability to lead a full and healthy life. This plan shows you how to clean up not just the spaces where you eat, but the routines around them: from planning meals and shopping to dinnertime rituals."

From the back cover:
"Peter examines the six key areas of your life-Family, Relationships, Work, Health, Money, and Spirituality--and shows how these unique parts are so interrelated that if just one is cluttered, that clutter will creep into other areas and throw your life off balance."

Peter Walsh has personally offered one of each book on CD for our readers!

To enter:

1. You must be a follower of this blog--this allows for more giveaways in the future!
2. Leave a comment to enter. Let us know which CD you would like if you win.
3. For extra entries:
Post this giveaway on Facebook--tell us in your comment = 2 additional entries
Do a post on your blog about this giveaway = 3 additional entries

You must check back next Tuesday, April 5th to see if you won!
We are not collecting email addresses, so we may not be able to contact you.

Recipe: Chicken Satay Noodle Salad

2011-03-22T15:37:00.000-07:00

**Stay tuned: more great giveaways coming your way.**

My friend, Alicia, posted this recipe on her blog sometime last year and it's been one of our favorites. I thought I'd already shared this gem, but I guess not. It is husband approved as well--probably on his top ten.

Chicken Satay Noodle Salad
1lb whole wheat spaghetti
1/3 cup peanut butter, softened
2 Tbsp honey
¼ cup tamari (dark soy sauce)
juice of 2 limes (lemons work too)
1 tsp hot pepper sauce
1 clove garlic, grated
3 Tbsp vegetable oil (I use olive oil)
2 cups skinned and sliced rotisserie chicken (optional--I just cube 2 chicken breasts and grill them with our favorite seasonings and olive oil)
1 cup packed fresh spinach, thinly sliced
1/3 cup shredded carrots
4 scallions, thinly sliced on an angle
¼ cup chopped peanuts
2 Tbsp chopped cilantro
Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Drain; rinse under cold water and set aside.

While the pasta is cooking, in a large bowl, whisk together the peanut butter, honey and ¼ cup warm water. Whisk in the tamari, lime juice, hot pepper sauce and garlic. Pour in the oil in a steady stream, whisking to combine. Add the reserved noodles and toss to coat.
Place the noodles in 4 shallow bowls and top with the chicken, spinach, carrots, scallions, peanuts, and cilantro.

Giveaway Winners

2011-03-03T09:49:00.000-08:00

For those of you that entered the drawing, you had great odds of winning. Congratulations to our winners:

Erin

Shane, Kayla, and Brynlee

Elizabeth

EMJ

Becky

Please email us with your mailing address. Your prize will come from Fit. Congratulations!

For those of you who love our giveaways, email us suggestions. What have you wanted to try, but haven't yet? We'll see what we can do to get a giveaway together.

Going Organic? + Giveaway

2011-02-23T13:51:00.000-08:00

You're in the produce section at the store staring at an organic apple next to a conventional one. They look the same (although organic are sometimes not as pretty) and the organic is much more expensive.

What is all the fuss about organic and what does it mean?
As defined by the Mayo Clinic:

The USDA Organic seal can be used if the item is made with 95% or more organic ingredients as well. "All Natural", "Free-Range", and "Hormone-Free" are required to be truthful, but it does not mean organic.

The item can say 100% Organic if it is completely organic or made of all organic ingredients.

Are conventionally grown foods harmful?
"Many EPA-approved pesticides were registered long before extensive researched linked these chemicals to cancer and other diseases. Now, the EPA considers 60% of all herbicides, 90% of all fungicides, and 30% of all insecticides as potentially cancer-causing. A 1987 National Academy of Sciences report estimated that pesticides might cause an extra 1.4 million cancer cases among Americans over their lifetimes. In California, 5 of the top 9 pesticides used on cotton are cancer-causing chemicals, according to the Pesticide Action Network North America." **

Is there a nutritional difference? *
There have been a mix of results in different studies about whether or not organic means higher nutrients. A study at Rutgers University found that organic produce contained an average of 83% more nutrients. A few examples of organic produce vs commercially-grown:
Tomatoes-5x more calcium, 12x more magnesium, 3x more potassium, 68x more manganese, 1900x more iron
Spinach-2x more calcium, 5.5x more magnesium, 3x more potassium, 117x more manganese, 83x more iron
Lettuce-3.5 x more calcium, 3 x more magnesium, 3x more potassium, 169x more manganese, 57x more iron

Although organic foods cost more, mineral for mineral they may be worth the price! Many claim that organic foods taste better as well without the waxes and chemicals, which often taste bitter, and with high mineral content. Because this may vary from soil to soil, it is recommended to eat a variety of vegetables, fruits, grains, nuts, seeds, and legumes to help obtain the nutrients.

Go Organic?
Considering the above information, why wouldn't we all eat organic foods? The biggest reason is price. Like many of you, I am on a tight budget every month, but I want to eat healthy. These are the things I do:

1. Buy organic when it's a decent price.
Costco sells organic greens in 1 lb containers for under $4! I think I buy one per week.

2. Stick to the short list.
Foods with thick skin or peels have a natural barrier from the pesticides. Although it would be great to buy everything organic, the budget doesn't always allow. Here is a list for your reference in order of highest to lowest pesticide load:
Fruits: Peaches, Apples, Nectarines, Strawberries, Cherries, Grapes, Pears, Raspberries, Plums, Oranges, Tangerine, Cantaloupe, Lemon, Honeydew, Grapefruit, Watermelon, Blueberries
Vegetables: Sweet Bell Peppers, Celery, Lettuce, Spinach, Potatoes, Carrots, Green Beans, Hot Peppers, Cucumbers, Cauliflower, Mushrooms, Winter Squash, Tomatoes, Sweet Potatoes
Dairy: Organic milk is free of antibiotics, added hormones, and human growth hormones (GMO).
Meat: Also free of antibiotics, added hormones, and human growth hormones (GMO). These animals are raised more ethically and humanely, meaning they are allowed to range freely--this allows for less disease and therefore, no need for antibiotics. The land that they eat from and live on uses no or less chemicals as well.
That being said, I stick to organic celery, greens (spinach or lettuces), organic dairy (milk, eggs, and yogurt), and organic meat. If I find a good sale, I buy organic!

3. Wash it!

If you buy conventional, wash your produce well. In fact, I've used Fit Fruit and Veggie wash and loved it!
Fit Fruit & Vegetable Wash is 100% Natural and removes 98% more pesticides, waxes, people-handling residues, and other contaminants vs washing with water alone. It is the only fruit & vegetable wash certified kosher and vegan. It rinses away completely leaving no aftertaste or smell. The bowl and strainer, pictured here is great for soaking produce. I have also used my sink many times when I wash my strawberries. I love this wash--it's the next best thing to buying organic produce.

Fit has offered this kit to 5 lucky winners! 1 (12 oz) spray, 2 (32 oz) soaker, 1 bowl with 1 strainer
To enter:
1. You must be a follower of this blog--this allows for more giveaways in the future!
2. Leave a comment to enter.
3. For extra entries:
Post this giveaway on Facebook--tell us in your comment = 2 additional entries
Do a post on your blog about this giveaway = 3 additional entries
Check back next Wednesday, March 2nd to see if you won!

Sources:
*Conscious Eating by Gabriel Cousens, MD
** Encyclopedia of Natural Healing, Siegfried Gursche, MH with Zoltan Rona, MD, MSc

the results are in...

2011-02-02T12:14:00.000-08:00

i am too lazy to try and figure out how to display the results so i can prove i didn't cheat. i promise i didn't. it's a little funny though. a few people won exactly what they wanted to. and actually, a few people won more than one dvd (or the same dvd twice). but since we said, we were going to have 12 winners, for 12 dvd's, we let the random number generator choose another number. for some, i had to hit the "generate" button several times!

so here are the winners! if you can, email us. it will be easier for us that way. if we don't hear from you within a few days with your address, we will email you.

the four winners of post-natal bootcamp:

The Jeffries

The Haucks

Courtney B

JSD

the four winners of bootcamp 2:

The Oylers

Hannah
The Bartschi’s
Anna

the two winners of shed 5 fast:
Ryan, Tiffany, Rosten, Wood
Johnson Family

the two winners of core metabolic jumpstart:
Luke and Katie
Natalie

Congratulations!!! Please email us at findyourbestself@gmail.com and let us know where to send your free dvd!!! if you already own the dvd that you won, let us know. we will do our best to switch things around to get you a different one (if it's possible).

Also, some other exciting news... just a reminder about the promo codes Lindsay gave our readers. Check them out here for great savings on her downloads and dvd's.

Also, for those of you who have tried or own her pregnancy dvd's. She is offering a great deal for you. All you have to do is go to amazon.com, do a review of her pregnancy dvd's, and she will mail you a free dvd of hers... your choice!!! If you do this, email us at findyourbestself@gmail.com and let us know which dvd you would like. after verifying you have done the review, we will contact lindsay with your request and you will get your dvd shortly. great deal! only takes a few minutes of your time and you get a free workout video!

All-Star Hummus

2011-01-30T14:18:00.001-08:00

Don't forget to enter the DVD Giveaway!
We'll draw the winners names on Wednesday at noon.

I have been on the lookout for a good hummus recipe for a few years now. I am not easily satisfied and have spent hundreds of dollars on hummus in the last 5 years. This is probably my favorite snack. It's high in protein (and calories) which makes it more filling than some other options. I'm not one to count calories, but I know that if I splurge too much on my hummus consumption, then it can add a few pounds to the scale. Just eat in moderation. I throw this on a wrap with some black beans, brown rice, spinach, salsa, and avocado or just grab my sprouted wheat tortillas (love Food for Life brand) and tear a few pieces off to use in place of tortilla chips. Delicious. I've had a few people ask me for this recipe recently, so I thought I'd share.

Hummus (courtesy of my Cuisinart food processor cookbook)
1/2 cup fresh Italian parsley leaves
1 tsp lemon zest
1 tsp sea salt
1-2 cloves garlic (I use 1)
4 cans (15.5 oz each) garbanzo bean (or chickpeas)
1/4 cup tahini (puchased at most health food stores--it's ground sesame seeds)
1/4 cup fresh lemon juice
1/3 cup water (I used 2/3 cup this time to make it a little less dry)
1 tsp ground cumin
1/4 cup extra virgin olive oil

Combine parsley, lemon zest, salt, and garlic together in food processor (or blender) and process about 6 seconds and then scrape the sides and repeat again. Add remaining ingredients and process until smooth, about 1 minute. Scrape bowl and process again to incorporate all ingredients.

Nutrtional Information (2 Tblsp)
Calories 55, Carb 5g, protein 2 g, fat 3 g, fiber 1 g, calcium 13 mg

Huge DVD Giveaway

2011-01-26T08:00:00.000-08:00

Just in time to participate in the Shed 5 Fast Contest sponsored by Mom's into Fitness...

We are giving away 12 DVDs

to 12 lucky winners!

A little of my history about these DVDs. A few years ago, I did a spot on a weekly internet radio show. I was asked to review some workout DVDs from a company called Moms Into Fitness. At the time, I was hoping to be a mom someday (and the future didn't look bright). I popped in a Boot Camp DVD (for mom's who are trying to 'get their body back' and have been a fan ever since. These aren't just for moms--but they are designed to be a fast, but challenging workout.

I was embarassed how sore I was the next morning (yes, my co-workers could tell by my slight limp from my sore legs) because it was a 'mom' video. The interval training combined with toning exercises make it one of the hardest DVDs I have done before. Since then, Lindsay Brin and Moms into Fitness have come out with many more excellent DVDs. Lindsay Brin herself sent these DVDs to us because we have shared them with friends and family for the past few years--simply because they're great. Now you get the benefits!

Enter to win 1 of the following:

Post-Natal Boot Camp
        (4 available)

Post-Natal Boot Camp 2
(4 available)

Shed 5 Fast
(2 available)

Core Metabolic Jumpstart
(2 available)
Here's how to enter:
1. You must be a follower of our blog.
2. For one entry, leave a comment with:
    a. your first name
    b. your email address so we can contact our winners (forgot that last time...oops!)
3. For 2 additional entries, post this giveaway on Facebook--tell us in your comment.
4. For 3 additional entries, do a post on your blog about this giveaway and just to be fair, give us the link to your blog.

We'll pick a winner on Wednesday, Feb 2nd!

A Prize-Winning Recipe

2011-01-25T12:13:00.000-08:00

I discovered a great blog with healthy recipes. Some require some specialty ingredients that would involve a trip to the health-food store. This is such a recipe. My mom took these to a work party last week and won the prize for the best healthy food (even if the prize was a candy bar--lame).

We will be posting the next big giveaway tomorrow, so stay tuned.

Dreena's Frosted B-raw-nies!

Don't pass on making the frosting, it's what makes these brownies especially delicious.
Base:
1 cup raw almonds (see note)
1/4 cup raw cashews
1/2 cup raw walnuts
1 3/4 cups (packed) pitted medjool dates (see note)
1/4 cup dried organic pitted cherries (OR more dates, ie can use 2 cups dates in whole - omit almond extract if not using cherries)
1/3 cup cocoa powder
1 vanilla bean (Or 1 – 1 ½ tsp vanilla extract)
1/4 tsp sea salt
1/2 tsp almond extract (optional)

Frosting:
1/2 cup coconut butter (not coconut oil; I use Artisana coconut butter)
1/4 cup raw agave nectar
2 tbsp raw cocoa powder (or regular if you prefer)
pinch sea salt

In a food processor, first add almonds and cashews and process until very fine (the almonds are the hardest, and need to be worked until crumbly). Then add walnuts, dates and cherries and pulse/process until mixture is quite crumbly, but not yet coming together. Then, add cocoa powder, salt, and almond extract, and pulse through. With a sharp tip knife, slice the vanilla bean down the outer side to open up the bean. Using a blunt (butter) knife, scrape out all the tiny seeds from the bean on both sides, and add them to the processor (or add vanilla extract). Process again, along with the almond extract if using. Process until the mixture starts to come together but do not overmix so that the nuts release their oils (see note). Then remove the mixture and press into a brownie pan (8” x 8”) lined with parchment paper.

For the frosting, in a mini-food processor, first combine the coconut butter and agave nectar until smooth. Then add the cocoa powder and salt, and pulse through again until just combined. Do not overprocess or the frosting will begin to separate with the heat of the churning and become oily. (If you don’t have a mini-processor, you can follow the same steps stirring by hand in a bowl). Smooth frosting over base, and refrigerate for an hour or more until set. Cut into squares and serve! You can also freeze the squares after cutting, and enjoy them out of the freezer!
Note: A combination of ¾ cup almonds and ½ cup cashews also works well.
Note: If your dates are on the dry side, you can add 1-2 tbsp of water to the mixture to help assist the pureeing and the mixture easily coming together.
Note: If you process the mixture too long, the heat generated by the food processor will bring the oils out of the nuts. If this happens, the brownies won’t be ruined necessarily, but they will have an oily appearance and be oily to the touch. So, process minimally to begin, rather than over processing the nuts at the outset.

another HUGE giveaway (a day late)

2011-01-18T11:22:00.000-08:00

i know we said we'd post our giveaway yesterday. with heather having twins that are approaching their first birthday, and me with four kids under the age of 6 (all of which are home with me all day), we just didn't get around to it.

but we have great news (a day late)!

to our followers and readers, lindsay has offered two AWESOME promotional codes for you!

*for 30% off her 60-day slim down program ($15 savings), use promo code:

60daydvd30

(this normally sells for $49.99 and you can get it for just $34.99)

*for $6 off her already "special price" right now (her first 4 downloads for $20- already an $8 savings), use promo code:

60daydvd30

(that's her first 4 downloads for $14 total- $3.50 per download- JUMP ON THAT!)

*for $3 off a single download (normally $7), use promo code:

download3

thanks to miss lindsay for being so generous! seriously ladies. jump on these deals! go to:

WWW.MOMSINTOFITNESS.COM

to use your promo codes!

stay tuned for another awesome giveaway this week...

some of lindsay's dvd's and more than one copy of each.

post-natal bootcamp

bootcamp 2

shed 5 fast

core metabolic jumpstart

Four Lucky Winners

2011-01-16T12:13:00.000-08:00

Many of you took advantage of our extra entries and it came down to 174 entries! Thanks for sharing the link with others. More followers allows for more giveaways in the future. Now for our winners...drum roll please...

With 4 entries, Ann Marie (entry 95):

With all 6 possible entries, Danila (entry 84):

Also with all 6 entries, Ash (entry 52):

With all 6 entries, Creel Family (entry 22):

Winners, please send your name and mailing address to FindYourBestSelf@gmail.com so we can get them in the mail for you.

We will be announcing another GREAT giveaway tomorrow, so stay tuned. We haven't finished with Lindsay Brin's videos and many of you will still win these great workout DVDs.

PICK ME! PICK ME! OUR BEST GIVEAWAY EVER!

2011-01-08T14:03:00.000-08:00

with the new year beginning, so many of us need and want to get in shape. getting in shape has a lot to do with eating well. but it also has a lot to do with exercising.

i would be lying if i said i think a walk around the block, a few times per week is enough to get into great shape. not true. you need to really challenge your body.

this is one reason i love workouts like lindsay brin's dvd's and her new monthly downloads. (you can buy them one by one for $7 or receive a monthly subscription for just $5 per month. you'd better believe i'm a subscriber!) her workouts are designed to really challenge you. no more step aerobics with 2 lb weights. they are tough (especially if you haven't done any intense exercise before). but they are also quick. designed for busy moms who need to get back to "being a mom." but don't get me wrong... these workouts can be done by anyone, even if you haven't had a baby.

unfortunately, our bodies hit a plateau at some point. with any form of exercise. if you do the same thing, with the same weights for more than a few weeks, your body will stop changing. variety in exercise is HUGE! and i mean HUGE! so change up your workout every few weeks! and i mean, really change it!

we are so excited about today's giveaway! lindsay brin sent us TONS of dvd's to giveaway on our blog! yay! i know to kickstart the new year, lindsay is having her second, shed 5 fast contest. what better way to be motivated to get into the shape you've always wanted to be in! so stay tuned to her blog and her facebook page for the details.

something else to keep in mind: if you already have some of these dvd's or all of them, it doesn't hurt to have an extra copy (i have two copies of all of her dvd's... i lend them out ALL THE TIME for friends to try). and make sure and spread the word if you love her dvd's like we do, so everyone can have a chance to win!

to kick start our series of giveaways, we are starting off with 4 copies of:

60 day slimdown system

believe it or not, lindsay was generous enough to send us 4 copies! each 60 day slimdown includes:

*60 day meal plan

*60 day calender

*progress tracker

*fit level test

*4 dvd's (post-natal boocamp, cfs method, shed 5 fast, core metabolic jumpstart)

each of one of these is valued at $49.99!

here's are the rules:

to enter the giveaway, you must:

*become a follower of our blog

for 2 extra entries:

*post this giveaway on your blog

for 3 extra entries:

*post this giveaway on your facebook, twitter, or whatever else there is

after you have completed these tasks, leave a comment let us know exactly what you did so we can make sure and give you the correct amount of entries!

the contest ends one week from today, saturday, january 15th. we will announce the winner on the 16th.

good luck!!!

Giveaway Results

2010-11-25T21:33:00.000-08:00

I used Random.org to generate a random winner for this giveaway. Congratulations to Michelle Christensen who won the Mini Sprouter. Stay tuned for more sprouting tips and details. Thanks for entering everyone.

Giveaway reminder

2010-11-20T09:48:00.000-08:00

If you haven't already, enter yourself in the drawing for the Life Sprouts Mini Sprouter 2 Seed Pack by leaving a comment on the last post. I will do the drawing on Thanksgiving Day--giving a lucky person something else to be thankful for.

In the meantime, here is a great recipe for a yummy pasta salad. It's our family favorite. A good friend, Deanna, made it for us when my twins were in the NICU during their two-month stay. One funny thing about it, we think the leftovers are better than the fresh salad so you can easily make it the night before or make a big batch to have some for lunch the following day.

Pasta Salad

32 oz spiral whole wheat pasta

1 can olives (sliced)

1-2 chicken breasts--cooked and cubed

1-2 appled (chopped)

1/2 lb grapes (halved)

1 cup Newman's Olive Oil and Vinegar salad dressing (you may need to add a little extra if needed)

1 1/2 T Italian seasoning

1 cucumber--diced (optional)

2 cups spinach--sliced (optional)

salt and pepper

Cook pasta. Chop and combine all ingredients in a bowl. Refrigerate. I did my best to estimate the amounts, but you can add a little more seasoning and dressing--to taste.

Win a Free Sprouting Set

2010-11-16T09:39:00.000-08:00

I've taken a few classes on sprouting and learned from many friends--but it took me years to attempt it myself. I even purchased all necessary products and didn't sprout for over a year. When you read this post, you will see how simple it is, but you just need to START.

WHY SPROUT?*
Health Benefits: A sprout is the beginning of a new plant with stored nutrient potential bursting from the seed. These little sprouts take a healthy seed and amplify it's nutrition...
     Protein: increases somewhere between 15% to 30%
     Excellent source of antioxidants
     Chlorophyll and fiber increase
     B vitamins increase to give you more energy
     Vitamins A, E, K, and C increase
     Calcium, phosphorus, and iron increase a little as well
     Enzymes are activated for optimal digestion

Low Calorie: Not only are sprouts low-calorie, but they are high nutrient and tend to support improved metabolism.

It's Cheap: Buying sprouts at the store is expensive and once you've seen fresh sprouts, you see that the sprouts in the store are pretty old and don't last as long. Sprouting is very cheap, easy, and takes only a few minutes. Literally.

Great Survival Food: Seeds, beans, and grains can be sprouted all year round.

HOW TO GET STARTED
Step one:
Buy the seeds. I love Life Sprouts, but I have also purchased the seeds at the store that aren't specifically marketed for sprouting. The main difference is that Life Sprouts tests their seeds to make sure they will sprout. If you buy a regular grain/seed/legume, a few of them in a batch won't sprout. At first this doesn't sound like a big deal, but when you bite into it--it doesn't feel good, as it is hard. Life Sprouts also makes blends--my favorite is Pro Vita Mix. I have only sprouted Pro Vita Mix and alfalfa at this point. They are favorites at my house.

Step two:
Determine which sprouter you want to use. There are many sprouters you can use. I have used a few different kinds and find I also like Life Sprout's Sprout Master the best.

Another kind of sprouter (and there are many variations of this) is this one:

You can also use a mason jar and using some new nylons or mesh, create drainage for the water:

HOW TO SPROUT
Soak the seeds: Each seed is soaked for different amounts of time, but a general rule is 12 hours of soaking. Pour the seeds in a cup, or a jar sprouter and cover the seeds with water (plus about an extra cup because the seeds will expand). I like to set mine out at night so I remember 12 hours later to remove them from soaking in the morning. It isn't bad if they soak a little longer.

Pour into sprouter: Drain the water and spread them into a thin layer of a tray or pour them into the bottom of the jar.
Jar: Cover jar with mesh/nylon lid and place in a cupboard or dark place upside down on an angle. I leaned mine against the cupboard. This allows for drainage. Water will drip out, so make sure you have something under it.
Tray: Cover tray so no light can get to the sprouts. What I love about the Life Sprouts tray sprouter is that it has built-in drainage that doesn't leak and has a cover. You can leave it on your counter--so you don't forget about it! Also in the jar-type sprouters, a brown film develops on the bottom and it looks like the seeds are souring--yuck.

Rinse. This is so easy. You just rinse the seeds with water both morning and at night. You will notice little tails forming on the sprouts. Most take just a few days of the rinsing. Really...it's that easy.

GIVEWAY

Life Sprouts has offered to giveaway a Mini Sprouter 2-Seed Pack to a lucky follower of this blog. It retails for $15.95. If you already have a sprouter, you can enter to give it away as a gift this holiday season.

Leave a comment and tell us your favorite way to eat sprouts or if you're new to sprouting, why you want to try it. Become a follower of this blog for an extra entry. Just click "Follow" on the right-hand side. (This allows us to do more giveaways in the future!) If you're already a follower, I will count it as an extra entry. Good luck everyone.

*Source: Staying Healthy with Nutrition by Elson M. Haas, M.D.

Giveaway Winner!

2010-11-02T11:27:00.000-07:00

Wow. I am so late posting this. Our lucky winner of Peter Walsh's book on CD is Inspired Kathy. Thank you for those who commented. I have a few other books on CD to giveaway, so keep following the blog.

Eating well on a Budget

2010-10-17T21:45:00.000-07:00

It's no secret. Eating well can be expensive. It seems odd that you can buy a product that required less 'work' for the manufacturer (less processing) and it is more expensive. It's a little frustrating, but it's economics. Good food usually doesn't have a long shelf life. When I was first married, my husband was shocked at the amount of money I would spend on food. Over the last 4+ years we've been married, he has felt a difference in his energy level and how he has less sickness or aches and pains since he altered his diet a bit 4 years ago. (Maybe I'll ask him to do a post on his perspective sometime.) I learned how to eat well on a budget and thought I'd share some tips.

1. Buy in season and store.
I love my green smoothie for breakfast, but it requires some frozen fruit. This can be expensive. In the summer, I look for deals on fruits and then cut them in chunks, place them on a cookie sheet to freeze for a few hours, and then store them in Ziplock gallon freezer bags. My husband and I found a massive deep freeze in our local classifieds and picked it up for free. It is worth the room it takes up in our laundry room. This summer I've snagged some red-tape bananas, peaches from a friend's tree, pears brought in from an Oregon orchard by a friend, strawberries, blueberries, raspberries, and soon to be added to the list--blackberries. It's really cheap to do it this way, but you've got to keep your eyes peeled.

2. Buy in bulk.
This one is fairly obvious, but I had to include it or this list wouldn't be complete. I have a friend, Chirine, down the street who orders from different vendors and has people come from all over the state to pick up bulk grains, pastas, produce, nuts seeds, and lots more. I just went by last week to pick up 10 lbs of golden raisins for my Super Charge Me Cookies. If you're close to Utah, her website is www.AlpineFoodStorage.com. She saves me tons of money. If you don't live close, you can consider starting a co-op of your own. Chirine would be more than happy to offer suggestions I am sure.

3. Coupons!
This is a new adventure I've been trying and loving it. I follow some local blogs and keep track of the deals for me so I don't have to spend a lot of time. I mostly print coupons online so I don't have to be clipping from a newspaper. MySLCMommy.com posts a 'healthy food' coupon list about once per month. It's the best. I've also visited the websites for my favorite brands of food and subscribe to their email list. They send coupons and special offers regularly.

4. Ads.
Every week, I glance at the new ads when they arrive and save them on top of my fridge if I see something I want. Then, before a shopping trip, I pull them down and see what I will buy. My husband often stops by a store on his way home from work and I will go to another to get some great sale prices. On the weeks where that just doesn't happen - we go to Wal-Mart with the ads in tow and they honor the prices of any ad. It makes for a fast trip. I will admit, I felt sheepish at first (and a little cheap.) but I got over that really fast. The clerks usually praise me on getting such a great deal and it's kind of fun.

5. Make it yourself.

It's easy to pick up a spouting mix or some baked goods, but it's not the cheapest way of eating. After finding a sprouting mix that I love (Pro-Vita Mix by Life Sprouts), I started making my own sprouts to save money. When I looked into getting a large quantity to save money, I found that a 5-gallon bucket would cost over $100. A good friend of mine gave me the recipe for the mix and I bought all the ingredients in 50# bags and made it myself. My husband and I mixed it up and found we had 5 buckets of mix and spent less than $200. We haven't even used 1 bucket in the last year. I should get sprouting again! If you like to buy sprouts, I suggest buying a simple sprouter (or make one) and some seeds and start your own. It's so easy. If you want more information on sprouting, leave a comment. If there is enough interest, I'll put a post together on the topic.

How do you eat well on a budget? Leave a comment for other readers.

Introducing: Book Giveaway

2010-10-16T19:00:00.000-07:00

So far I have posted my top 3 tips in being your best self by feeling your best.

1. Drinking water

2. Trading in white grains for whole grains

3. Getting healthy fats in your diet

Now, I am going to introduce #4: Emotional Health

I discovered about 5 years ago that I was holding a lot of emotions that translated into 'clutter' in my body. As I worked through my emotions, I began to lose weight. I know this may sound silly to some, but I lost the my last 20 pounds without changing anything more in my diet or without amping up my exercise. Keep in mind, I still was doing those things - just not really increasing.

Beyond that point, I can honestly say that I don't care how exactly that happened - there are million theories. What I do care about is keeping myself emotionally healthy. Here are a few ways that work for me:

1. Talking about my feelings and not 'stuffing' them in the pit of my stomach. My husband has been great to talk to when something is upsetting me. It could help that he working on his PhD in Clinical Psychology.

2. Take some 'me' time. That is pretty rare right now with two babies, but when I get it - I cherish it. I love to spend some time with a friend or go to Zumba (a new favorite).

3. Take responsibility for my emotions. I can't expect people to know how I am feeling if I don't tell them. If I don't want to do something, I say 'no'. It's empowering!

I am sure there are more too.

I am doing the first of a few giveaways by Peter Walsh. He personally mailed these to me - I am a big fan and met him when I was sharing a weekly health tip on an internet radio show. You may recognize him from TLC's Clean Sweep or The Oprah Winfrey Show. I am giving away this book on CD (much easier to listen to this when you're on the go anyway!).

Just leave a comment about how you stay emotionally healthy and I'll choose a winner next Friday, October 22nd at noon.

From the book's introduction: "I believe that the secret to successfully losing weight is to forget about calorie counting and weekly weigh-ins. Instead, you need to focus on how, why and where you eat. When it comes to clearing clutter (the fat in our homes) it isn’t about the stuff itself, it’s about the life you want to live. The same is true for losing weight: it’s not about the pounds. It’s about living the life you deserve in the body you want. Using my expert techniques honed from years as a clutter expert and organizational consultant on TLC’s Clean Sweep and, more recently, on The Oprah Winfrey Show, I show you in Does This Clutter Make My Butt Look Fat? how to deal with the clutter in your kitchen, your pantry and your home and show how it’s directly related to the clutter on your body that negatively affects your ability to lead a full and healthy life."

I couldn't resist

2010-10-16T16:39:00.000-07:00

So, I know I said the last recipe was the conclusion of my recipe posting for the week, but my friend Mandy shared a recipe from her friend Camille's cookbook. It is so yummy that I couldn't resist sharing one more for the week:

Butternut Squash Soup

6 cups (peeled & cubed) butternut squash (1 medium squash)

5 cups of water or chicken broth

2 TBSP olive oil

2 cups chopped onion

1 tsp dried leaf thyme

4 TBS butter (I used Earth Balance spread)

1/3 cup flour

3/4 cup heavy cream (I used coconut milk and couldn't even taste the coconut flavor)

1/2 tsp ground ginger

1 tsp salt

1 TBSP Soy Sauce (I know, seems weird, but trust me ... it makes it AMAZING)

optional: 1/2 cup roasted almonds for garnish

Combine squash and water or stock in 4 quart pot. Bring to a boil then lower heat. Cover and cook until tender. (25 minutes). Meanwhile, heat oil in frying pan and saute the onions and thyme until tender and lightly browned. Add to squash. Puree the squash and onions in blender until almost smooth (leave a few chucks).

Next melt butter in same frying pan over low heat, add flour, and stir 1 - 2 minutes until well mixed and lightly browned. Add cream and mix with a whisk until blended. Add to the soup, then return the soup to a simmer. Add ginger, salt, soy sauce, and pepper. Simmer 15 minutes uncovered and serve.

So yummy! I would say it serves 4-6.

Last Recipe of the week

2010-10-15T06:03:00.000-07:00

A friend of mine made some amazing granola that I tried when I visited her. I ate it constantly when I was pregnant and needed some extra calories. (I should make another batch today since I am still consuming an amazing amount of calories feeding 2 babies!)

Kayla's Granola
4 cups rolled oats
1 1/2 cup wheat germ
1/2 cup chopped walnuts
1/2 cup chopped almonds
1 cup raspberries (mashed--I used frozen ones)
1/3 cup olive oil
1 1/4 cups honey, or to taste
1 1/2 tsp vanilla
1 tsp ground cinnamon

Preheat oven to 300 degrees. In a large bowl, stir together the oats, wheat germ, walnuts, almonds, and raspberries. In a separate bowl, mix together the oil, honey, vanilla, and cinnamon. Drizzle over dry ingredients, and stir to coat evenly. Spread mixture out in a thin layer on an ungreased cookie sheet. Bake for 30 to 40 minutes in the preheated oven, stirring every 10 minutes to toast evenly. (It is best to use a cookie sheet with edges so you don't make a mess when you need to stir it.) Allow to cool completely before storing in an airtight container. Granola will become crunchier as it cools.

Healthy Breakfast

2010-10-14T07:00:00.000-07:00

Love this for a Saturday morning breakfast.

Whole Grain Pancakes
1/2 cup whole wheat flour
1/2 cup white flout (I've done all wheat and like it, my husband likes it better with the white)
2 T agave
2 T baking powder
3/4 tsp salt
1 1/2 cup quick cooking oats
2 cups almond milk (or regular milk)
3 eggs, beaten
1/4 cup olive oil
1/2 cup frozen blueberries (optional)

In a large bowl, mix flours, baking powder, oats, and salt. Whisk in agave, milk, eggs, and olive oil until smooth. Gently fold in blueberries.

Fall recipe

2010-10-13T19:00:00.000-07:00

In honor of fall, one of my favorite soups.

Pumpkin Curry Soup
2 T olive oil
1 cup coarsely chopped onion (1 small onion)
2 cloves garlic
1 1/2 tso curry powder
1/2 tsp salt
1/4 tsp ground white pepper
3 cups chicken broth
1-15 oz can pumpkin
1 can coconut milk
Heaping spoonful of peanut butter

Combine olive oil and onion and garlic in saucepan over medium-high heat. Cook, stirring frequently for 2-3 minutes until tender. Stir in curry powder, salt and pepper--cook one minute.

Add broth and pumpkin; bring to boil. Reduce heat to low and cook, stirring occasionally for 15-20 minutes. Stir in coconut milk. Transfer mixture to food processor or blender (in batches, if necessary); cover. Blend until smooth. Add peanut butter to your liking (I love chunky peanut butter). Serve warm.

Another Healthy Snack for Kids

2010-10-12T19:00:00.000-07:00

Although this is for kids, I've given it to adults mostly and it's a hit.

Peanut Butter Balls

Mix together:

1 cup honey

1 cup peanut butter (or almond or cashew butter)

Then add:

2 cups whole grain flours (I use 1 cup wheat germ and 1 cup oats)

1/2 cup sesame seeds

1/2 cup raw sunflower seeds

Raisins to your liking

Nuts (optional)

Form into balls and roll in:

Dried, unsweetened coconut. Refrigerate or freeze--they are great both ways.

Healthy Snack for Kids

2010-10-11T19:00:00.000-07:00

This is a favorite at our house that I make before road trips.

Trail Mix
1 cup raw cashews - pieces or whole (pieces are cheaper)
1 cup raw almonds
1 1/2 cups date pieces (they are usually sold coated in oat flour so they don't stick together)
1 cup raisins
1 cup roasted peanuts
1 cup raw pumpkin seeds
1 cup raw sunflower seeds

Mix together and enjoy.

Healthy Treats for Kids

2010-10-10T19:00:00.001-07:00

For those of you that are friends of a Wendy's Frosty (or a chocolate milk shake), here's an excellent recipe. Here's a tip: to freeze your bananas, peel them first and put them on a cookie sheet to freeze. Once frozen, store them in Ziplock (or similar) bags to use in smoothies or shakes.

"Frosty"

3 cups water

1/4 cup carob or cocoa powder

5-6 frozen bananas

1/4 cup maple syrup, honey, agave, or dates

2 tsp vanilla

In a blender, combine water and bananas. Add carob, sweetener, and vanilla. Blend until smooth. If using carob, you can add a TINY pinch or cayenne pepper to help counteract the bitter aftertaste.

Pesto!

2010-10-09T20:46:00.000-07:00

This is the first in a series of recipe posts. I taught a "Healthy Snacks for Kids" class Thursday night and it inspired me to start posting more recipes. This is a great place to share ideas and recipes, so if you have one that you love--please post it/them in the comments.

Here are two of my favorite pesto recipes. Here are some uses for pesto:
- throw them on a sandwich in place of a spread
- dip veggies into it
- if I am having a having guests for dinner, I warm some french bread or sourdough and use it as a spread (a big hit)
- I love Ezekiel 4:9 tortillas and I tear them up and dip them into pesto (they are a complete protein and the ingredients are found in Ezekiel 4:9)

Red Pepper Pesto
1 cup cashews (soaked for 4 hours in water and drained--optional)
1 tsp salt
1/3 cup lemon juice
1/4 cup olive oil
1/4 cup water
1 red pepper

Combine all ingredients except cashews in blender or food processor and blend until smooth. Add cashews and blend again until smooth.

Spinach Pesto
1 T dried basil (or 1/4 cup fresh)
1/4 cup olive oil
1/4 cup water
1 tsp salt
1/4 cup lemon juice
4 cloves garlic

Blend well and add:
2 cups spinach

Blend well and add:
3/4 cup almonds (soaked for 4 hours in water and drained--optional)

Blend until smooth.

New favorite recipe

2010-10-02T14:31:00.000-07:00

I tried a new recipe today and thought I'd share. I've noticed that most of my friends and family want to eat healthy, but need some recipes and ideas. Doug loved this as well. It is SO easy - barely any chopping or sauteing...just put it in a food processor. Love that.

1 can chickpeas, rinsed and drained
1 medium clove garlic, (put in a garlic press before adding to food processor)
1/2 tsp sea salt
2 tbsp nutritional yeast
2 tbsp Annie’s Goddess Dressing (or similar brand)
1 ½ tbsp flax meal
1 tbsp red wine vinegar (or apple cider vinegar)
2 tsp Dijon mustard (I used regular)
1/3 - 1/2 cup green onions, sliced (using mostly green portion, and less white)
¼ cup fresh basil leaves (see note)
1 cup cooked brown rice (preferably cooled/chilled)
½ cup raw sunflower seeds or pumpkin seeds
1 cup rolled oats or quick oats

In a food processor, add chickpeas, garlic, salt, nutritional yeast, Goddess Dressing, flax meal, vinegar, and mustard. Pulse/puree until well combined. Add green onions, and fresh basil, and pulse through to break up and combine. Then add rice, seeds, and oats and pulse to incorporate and to break up seeds somewhat. Remove blade, shape into patties (can refrigerate mixture for about ½ hour before shaping, but not essential). To cook, add a smidgen of oil to a non-stick skillet over medium/medium-high heat. Cook patties, about 6-8 minutes on each side or until golden brown. Makes 6-8 patties.

Note: If you don’t have fresh basil, you can substitute a small amount of dried basil. About 1 teaspoon works well, and add along with the first ingredients (chickpeas and condiments).

Note: To make these patties quick to prepare, cook the rice a day or so in advance. I find it helpful to cook larger batches of rice on any given night, so that I have leftover rice that can be refrigerated for another night, or to use in burgers, burritos, etc.

Note: If you want to double the batch, you can do so. Just be sure to stop the food processor several more times to work the mixture up from the bottom of the processor bowl, as it can get heavier on the bottom and need some coaxing to incorporate the ingredients on the top and sides.

I loved it. I had some fresh fruit with it and Doug had a whole wheat bun. I am not a fan of extra bread - so I always eat burgers without the bun. I put some of the goddess dressing on top with ketchup, spinach leaves, fresh garden tomato, and a small pickle. Great Saturday afternoon lunch.

Oh, and I had two.

vegan peanut butter cookies

2010-09-20T08:35:00.000-07:00

i'm not vegan. although i do have much respect for people that are. but i was looking for a desert to make last night and came upon these lovelies. i am a peanut butter fanatic! so i whipped up a single batch of these. i sent the remaining cookies with tyler to work this morning. i was going to inhale all of them if they weren't out of my sight! see... even i struggle with self control and food... mostly treats. and i have been a BAD girl while pregnant. very BAD!

1 1/4 c. spelt flour

1 tsp. baking powder

1/2 tsp. baking soda

2 TB unrefined sugar (i used date sugar, but i'm sure you could use honey and just combine it with the wet ingredients)

1/4 tsp. sea salt

1/3 c. + 1-2 TB all natural peanut butter (i used the adams chunky brand. and no skippy or no other normal peanut butter has a truly "natural" peanut butter. if you don't have to stir in the oil, it almost always means there is added sugar. :) )

1/2 c. pure maple syrup

1/4 tsp. blackstrap molasses (i'm pretty sure i accidentally used 1/4 c. oops. but they are super good with that)

1 tsp. pure vanilla extract

3 TB canola oil

Preheat oven to 35o degrees. In bowl, sift flour, baking powder, and soda together. Add sugar and salt, stir until well combined. In separate bowl, combine 1/3 c. peanut butter with maple syrup, molasses, and vanilla. Then stir in oil until well combined. Add wet mixture to dry, stir through, and as it's coming together, stir in remaining 1-2 TB peanut butter (not completely; leave bits of peanut butter throughout the batter). Place large spoonfuls on cookie sheet and press with fork. Bake 11 minutes- no longer. Let cool no more than 1 minute and move to cooling rack to prevent drying out. Makes 1 1/2-2 dozen.

so i'm a day late

2010-09-02T13:29:00.000-07:00

it's september 2nd and i'm just getting to announcing the winner of my giveaway. actually, i just did the random number generator and got #7. this girl was really entry #8, but one girl that left a comment didn't actually enter, so this moved kim up to the lucky #7 spot! so even though you are my sister in law, i still need your address because i don't have it. so email me with your address so i can send tyler to the post office to mail your dvd's on saturday! yay! i am pretty sure you already have bootcamp 2. you can let me know if you want the extra copy or not. congrats!!!! it will come in handy over the next little while!

most expensive giveaway yet!

2010-08-24T14:21:00.000-07:00

heather and i have been mia lately. lots going on in our lives! but i'm determined to get back to both this blog and my family blog.

so baby steals had a sweet product a few weeks ago, and i snatched lindsay's complete pregnancy series on there. it includes trimester specific dvd's (which includes one cardio/toning workout and yoga workout on each dvd) AND her bootcamp 2 dvd to help get your body back after having the baby! i have used it during my last two pregnancies and have loved it! so i'm giving it away, as much as i don't really want to! it's a whole $50.00 on her website and you could possibly get it here for free!

to enter to win, leave a comment. for more entries, mention this giveaway on facebook, blog, etc. you know the drill. i'll post the winner on the 1st of september!

veggie quesadillas

2010-06-16T11:47:00.000-07:00

remember those tortillas i told you about? here is another recipe you can use with these yummy tortillas or another tortilla you like. i LOVE this recipe and got it from my older sister a while back. i make it often and think it's delish!

1/2 green pepper (diced)

1 onion (diced)

2 TB olive oil

1/2 c. salsa

2 cans black beans (drained and rinsed)

1 can corn (drained)

1 tsp. chili powder

mozzarella cheese (although i've never had it with the cheese, i'm sure it's good)

saute the first three ingredients until soft and tender. add rest of ingredients (except cheese) and heat through. top with cheese and avocado or any other toppings you'd like. just keep in mind, they are delicious without the toppings. and the toppings generally add lots of empty calories (except avocado. it's a great fat. just don't use too much). you can do without all the extra toppings!

Does eating fat make you fat?

2010-06-04T03:45:00.000-07:00

From ages 13 to 20, I followed most fad diets out there. One that I stuck with for a while was the 'fat free' craze. My mom picked up Snackwells fat free cookies, fat free cheese slices, fat free hot dogs...you name it. In the long run, I think my weight stayed exactly the same. In hindsight, I realize if I don't eat fat, why would my body let go of the excess it was storing?

Fats are an important component of the diet. Gram for gram they are highest in calories--9 calories per gram of fat. Here's a few reasons why you should consider consuming more HEALTHY fats to help you lose weight. It sounds backward, but hear me out.

Fat that Burns Calories
Udo Erasmus, author of "Fats that Heal, Fats that Kill" is a proponent of Essential Fatty Acids (EFAs). He has done a ton of research to back his claims about healthy fats. He says that "EFAs, in a ratio of two (omega 3) to one (omega 6) and at levels of about twelve to fifteen percent of total caloric intake, increase the rate of metabolic reaction in the body. This increased rate burns more fat into carbon dioxide, water and energy (heat), which results in fat burn-off and a loss of excess weight."

EFAs don't necessarily 'count' as fat calories, because they increase calorie burning. "And, instead of being used as fuel, they play a role in cell membranes, and are converted into hormone-like prostaglandins. And yes, these fats do keep us slim. Fats that help heal your body also help you stay slim, and the "bad" fats, the fats that kill, make and keep you fat."

Fat that Increases Energy

When you eat essential fatty acids in the form of pure, unadulterated fats and oils, your energy levels and stamina increase. This is especially obvious to the overweight, the elderly and athletes.

One of Erasmus' studies involved athletes who added 1 tablespoon per 50 lbs of body weight of essential fatty acids to their diet. It found that these athletes gained increased strength and endurance, could lift heavier weights, do more reps and recovered from fatigue faster. Some also reported weight loss with the increased fat intake! Those who consume fresh EFA's find their energy levels pick up, they feel like being physically active and they stay alert later into the evening. When they stopped taking the EFA's this increased stamina was back down to normal within two weeks.

I took EFA's by the tablespoon in my green smoothie during my pregnancy with my twins to make sure I had enough for their developing brains. Studies show that lack of EFA's in the diet has been linked to postpartum depression because the mom gives her own to the developing baby. I felt great and gained weight right on schedule. I took Udo's Oil because there is no fish oil in it and no fishy taste. Not particular on the brand, just that I get the right amount of healthy fats in my diet. Udo's oil is a blend of flax, sunflower, sesame, coconut, evening primrose oils, and a few others.

Don't get stuck in the 'avoiding fat' trap. Monitor your fat intake and look for healthy oils. The key here is the right kind of fat.

one last winner

2010-05-07T15:00:00.000-07:00

yay for marcee!!! she is the winner of lindsay's core fitness dvd. it's an awesome one! email me with your address so i can get this in the mail to you (actually, my kind husband is the one that mails these giveaways out. i refuse to take my 3 kids to the post office). tiffanydansie@gmail.com

stay tuned for more posts. and if you didn't win a lindsay dvd... i'll let you in on a little secret... they aren't expensive and are well worth every penny! you won't be disappointed. i swear! and maybe i'll order some more in the future for more giveaways! :)

Amp up your grains

2010-05-03T00:57:00.000-07:00

A few weeks ago I posted about water intake. That is the first thing I mention when someone asks me about losing weight or just plain being healthy. Number two is moving to whole grains. The main reason to make the switch from white flour to whole wheat and replace white sugar with honey (or something similar) is summarized in this one table...

These calories are 'empty' without much nutrition, even though you are still consuming calories. The loss of these minerals is one reason flour is 'enriched'. They remove the nutrition and then try to add it back in again. Moving to whole grains and unrefined sweeteners allows you to feel more full in part because you are getting minerals from the food. The first thing you'll notice after making the switch is you can eat less volume and yet feel more full. I love that.

So AMP UP YOUR GRAINS...your body (and waistline) will thank you for it.

congrats

2010-04-30T07:24:00.000-07:00

mckenna and the spencer family. you are the winners of the core firing sequence dvd's. even if i have gotten your addresses before, email them to me again at tiffanydansie@gmail.com. i'm too lazy to find them. :)

for next week's giveaway, and the last of my lindsay brin stuff for now, i have one copy of her core fitness for moms. this is an awesome workout with yoga and pilates that kicks your trash! i remember trying to do it after i had isaac (and i had already been doing her dvd's for months and months) and i couldn't even make it through the entire thing. it's exhausting and awesome. enter to win... and make sure if you are entering my giveaway, you say so. some people make comments and don't mention the giveaway (they are talking about other stuff), so i'm never positive if they are entering or not. usually, i don't count you. so make sure you actually mention that you want to win!

with only 3 entires...

2010-04-23T08:08:00.000-07:00

luke and katie wins again!!!!

yay! i'm so excited for you cause this is seriously my favorite dvd of lindsay's. i love that it has so many different workouts on there! and her 12 week program rocks! if at first, the program isn't enough of a workout, just add more 10 minute cardio/toning segments. (she progresses and does more later on). do as many as you feel you can. i almost always do 3, with 2 core segments added on top of that. i have your address, so i'll get this in the mail to you tomorrow! yippee!

(ash, i didn't know if you were entering this since you already have this dvd and didn't mention wanting another copy, so i didn't include your comment- hope i read your thoughts right).

for next week's giveaway, i have two copies of lindsay's core firing sequence method dvd's. this dvd is awesome... as it really teaches you how to correctly use your core and get it back in shape. there is a 3 week "tummy slimdown plan" to add to your regular exercise routine. so i've got two of these babies.

this is my second to last giveaway. i only have one extra dvd left and it's lindsay's core fitness for moms. it has some killer workouts on it! the yoga and pilates is major strengthening... not a walk in the park at all! and her core sculpting is awesome! so look forward to that giveaway next friday!

Super Charge Me Cookies

2010-04-18T14:56:00.000-07:00

Most people don't think I eat sweets because I choose to cut refined, white sugar out of my diet. Those who've seen me make a healthier option, know that I do really love a good sweet every once in a while. My friend, Alicia, sent me a link to this recipe and my husband and I made up a batch a few days ago. They are our new favorite. It's so nice to have a treat with whole grains and natural sweeteners.

SUPER CHARGE ME COOKIES

Makes 4 dozen cookies

4 cups quick oats

2 2/3 cups spelt flour (I use wheat because I have it)

1 tsp (rounded) sea salt

1 – 2 tsp cinnamon

1/2 cup unsweetened shredded coconut

1 –1 1/3 cup raisins or chopped dried fruit

3/4–1 cup carob or chocolate chips (optional; or use more dried fruit, nuts, or seeds--I add more raisins)

1 tbsp + 1 tsp baking powder

1 1/3 cup flax meal (not flax seed--you can grind flax seed to make the meal)

2 cups pure maple syrup *

¾ cup almond butter (may use cashew, peanut, hemp seed butter)

2 tbsp pure vanilla extract

½ cup canola oil

Preheat oven to 350°F (180°C). In a bowl, combine oats, flour, salt, cinnamon, coconut, raisins, and carob or chocolate chips, sift in baking powder, and stir until well combined. In a separate bowl, combine flax meal, syrup, almond butter, and vanilla and stir until well combined. Stir in oil. Add wet mixture to dry, and stir until just well combined (do not overmix). Line a baking sheet with parchment paper. Spoon batter onto baking sheet evenly space apart, and lightly flatten. Bake for 13 minutes (no longer, or they will dry out). Remove from oven and let cool on baking sheet for 1 minute (no longer), then transfer to a cooling rack.

*Maple syrup in it's pure form can be pricey. Doug and I experimented with 1/2 maple syrup and 1/2 agave nectar and it was still tasty (I prefer the maple-only version, but my budget does not). I've read mixed reviews on agave lately--it's a sweetener from the blue agave cactus. I'm bummed by the reports of it's high level of fructose because it's a favorite in our house. I'll post an update once I've read more information.

some people just have good luck

2010-04-16T09:08:00.001-07:00

you can enter these giveaways as many times as you want... just because you win a dvd doesn't mean you aren't allowed to enter another giveaway. and one girl has some serious luck. it's a good thing i haven't sent out her last dvd she won yet.

the winners of the dance jam workout dvd are:

Blake and Jenny Jones Family that said:

"I've always wanted to learn to dance. At home without paying tons of money sounds like a great way to do it. Plus the cardio sounds great!"

and

Ashley who said:

"This DVD looks awesome! Am I allowed to enter! ;)"

i do have favorite people in this world. and ashley just happens to be one of them. but i am in no way unfair in these contests. i use random.org, put in the number of entries i have, and it gives me the number of the winner.

so congrats to jenny and to ashley AGAIN! email me with your mailing addresses at tiffanydansie@gmail.com asap so i can get these in the mail to you. hopefully tomorrow!

now for next week, i'm giving away my favorite dvd of lindsay's. i know it's one of her older ones, but i LOVE it. her original post natal bootcamp. i think what i love the most is how many workouts are on it. there are 10 cardio and toning workouts and 6 core workouts. plus the warm up and cool down. she has a 12 week program on there which i did and loved. so much variety in this dvd. this is the original dvd i used to get all my baby weight off after i had isaac. i only have one copy (thanks to my friend, mckenna). if you don't have this one, it's a great one to win. and if you already have it, why not enter anyway and have an extra copy or one to give away to a friend? i actually have an extra copy of every dvd of hers that i keep on hand... because i always have friends that want to tryout the dvd's before buying. and i hate to give away my only copy. :) as usual, i'll announce the winner next friday, april 23rd. good luck! and please, tell your friends about lindsay's dvd's if you love them. she's a wonderful person who only deserves the best. so don't hesitate to share the info on this giveaway too. happy weekend!

What's in your water bottle?

2010-04-14T21:56:00.000-07:00

It has taken a few weeks, but I am now learning how to multi-task while taking care of my twins so I can do something else I really enjoy doing--talking about health and wellness! My twins are nearly 3 months old and are still in newborn clothes, but they are so adorable. Motherhood is much harder than I thought it would be, but once they learn to eat better, I am sure it will get somewhat easier.

Last post, I shared a little of my 'story' and how I started on my journey to taking care of my body. One thing that helped me to shed pounds and feel good was becoming aware of my water intake. I used to think water was 'boring', 'tasteless', and usually opted for milk or juice. I was constipated and constantly congested from my high dairy intake. I think I lived on milk and melted cheese sandwiches (two slices of wonder bread with a slice of Kraft american cheese in between--in the microwave for 15 seconds...yep...that was a food group for me). I had no idea that drinking water could change my body and my health.

Why is water so important for weight loss? Donald S. Robertston, M.D. author of The Snowbird Diet said, "incredible as it may seem, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true 'magic potion for permanent weight loss.'" Dr. Robertson also suggests that "water suppresses the appetite and helps the body metabolize stored fat, helps maintain proper muscle tone, clears wastes and may help relieve constipation."

Not to get too graphic with you...but most Americans are clinically constipated. You want to be visiting the restroom 1-2 times per day. If not, where is it all going?

The Mayo Clinic's website says:

"Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired."

It is pretty tough to work out when you're feeling drained and tired.

So, how much water should you consume? This can depend on your activity level and if you live in a dry climate vs a humid one. Personally, I consume a minimum of 8 glasses per day in the form of a 1/2 gallon water bottle and then any water I drink after, I consider it my 'bonus'. When I work out, I use a separate glass of water so that water isn't counted as my 8 glasses. I usually end up consuming 12-16 glasses of water per day.

Here is the bottle I use. I stick out like a sore thumb carrying it to work with me or to a church meeting, but I am like a poster child for water drinking--everyone remembers to drink water when they see a chick with a massive water bottle walking around!

So, find a water bottle that works for you so you can track your water consumption. If you're not a big water drinker, try it again! It can be mind over matter at first, but I promise it's worth it. You can try squeezing a lemon into it or something, but it's high maintenance and you're not as likely to continue doing that long-term. If you're a soda drinker, ditch one for a glass of water. You'll love the way you feel.

I found a cool ad campaigning for water drinking...thought they were pretty powerful.

congrats to...

2010-04-09T12:28:00.000-07:00

ashley who said,

"count me in!"

and to...

elizabeth who said,

"i would love this workout... and i need it!"

email me with your addresses so i can get core metabolic jumpstart in the mail to you asap! (probably tomorrow... if my pregnant brain remembers to do so). tiffanydansie@gmail.com

for next friday's giveaway, i am giving two of lindsay's "dance jam" dvd's away. i was hesitant about this workout because i have never danced. ever. (you know, besides church dances in high school where i thought i was so cool). it's one workout that is about 45 minutes... but has some express versions that aren't as long. it's all cardio and gets your blood pumping. and at first, i felt like a moron, but i actually enjoyed it once i got the hang of "the moves."

i'll announce the winners next friday, april 16th.

*note* one of the copies isn't wrapped... it has never been viewed though. one of my children opened it up :)

a winner and giveaway!

2010-04-02T12:27:00.000-07:00

first off, congrats to katie who said:

"AHH!! I would LOVE this! I am going to be getting Boot Camp 2 no matter what bc I think I have diastasis recti...can't wait to flatten the abs a bit more! Thnx for the giveaway!"

she wins my last copy of shed 5 fast! yay for you! email me with your address when you get a chance. tiffanydansie@gmail.com. incase you are wondering, i used the random number generator on random.org.

second, here's another giveaway for you. i have two copies of core metabolic jumpstart. i LOVE this workout! it's quick, but it seriously kicks my bootie!!! so, if you want to enter to win one, leave a comment. a great workout to add to your collection! remember, you have a better chance this time, cause i'll be giving two away! i'll announce the winner next friday, april 9th. good luck! another giveaway next friday too!

giveaway #2

2010-03-30T11:46:00.000-07:00

lindsay brin was so nice to send me extra copies of her dvd's. i have already given a few away, but i want to give away the rest of them. so, i have one more copy of her shed 5 fast dvd. it has two complete workouts on it. this is a great dvd to add to your collection for some variety. all you need is a light and heavy set of weights. that's not asking too much!

if you want to enter, leave a comment! i'll randomly pick a winner on friday, april 2nd... hurry and tell your friends via facebook, your blog, etc for an extra entry for each method you use. hurry. check back to see who the winner is... and to enter another giveaway!

wraps

2010-03-23T20:07:00.000-07:00

these tortillas come in several different packages. this is what mine look like when i get them from costco. at walmart, the packaging is orange.

another regular in our home. my sister (the other author of this blog who is currently extremely busy with 8 1/2 weeks old twins. these little tykes have barely begun life outside of the hospital- one has been home for a week and a half and the other just a few days) started me on these wraps and i fell in love. and hard for these babies. the other plus, everyone in my family loves these in some form or another... even if it's just a plain, raw, cold tortilla.

first off, you HAVE to get these tortillas. this is one of the only things i eat that is white flour and not 100% whole wheat. although heather and i talked about writing the company and asking them to make a whole wheat version. the brand is tortillaland. you can get these at costco, but also at most walmarts. they are usually located by the cream cheese at walmart in the refrigerated section, near the bottom. these are raw, or uncooked tortillas that you throw on the stove for a few minutes to brown them and they are TO DIE FOR! i normally HATE flour tortillas. these are the only ones i'll eat. you can pretty much add any toppings on these babies, but i'll put the basics of what my family loves. i try to keep it light on the toppings... and you should know why if you've read any of my previous posts. extra calories!

wraps

tortillaland tortillas

black beans (warmed on the stove)

salsa

avocado slices

hummus

yum! that's what we put on. infact, most times, we don't even use hummus on them. but hummus makes them extra delish! these are easy, quick, and for people like isaac that think all food looks weird, i put black beans and cheese on his, and he devours it. most of the time.

be creative though. you could add tomatoes, green onions, brown rice, chicken, etc. anything you like on a taco or burrito. but remember, if you are trying to be health conscious, which i'm assuming you are since you are reading this blog, hold the sour cream, cheese, meat, and anything else that really doesn't add a whole lot of nutrition with lots of calories (what i call empty calories). try these. you will LOVE them! guaranteed.

white chicken chili

2010-03-22T20:33:00.000-07:00

i stole this picture from www.i.ehow.com (whatever the heck that is). my white chili looks better and i bet it tastes better too!

two posts in one day? better yet, three posts within 24 hours? what has gotten into me! i told you, i wanted to spend more time on this blog. so i'm doing it.

after i had macey, a good friend made this soup for me and i was hooked. it's delicious and seriously my absolute favorite.

white chicken chili

1 medium onion, diced

2 cloves garlic, minced

1 TB olive oil

2 chicken breasts, cooked and shredded

1/8-1/2 tsp. cayenne pepper- depending how much you like spice

28 oz. chicken broth

3 cans great northern beans (drained, 1 can is mashed smooth)

2 tsp. leafy oregano

2 tsp. cumin

4 oz. can green chiles

1 can corn (drained)

saute onion and garlic in olive oil in soup pan until tender. add rest of ingredients. bring to boil and simmer 20-25 minutes.

again, this soup is fantastic vegetarian. i make it that way most of the time. every once in a while, i'm feeling nice and will add chicken for my family. this is probably my favorite soup of all time. i make it almost weekly also. it's good topped with cheese, but even better topped with my famous avocado chunks. oh so good!

new family favorite

2010-03-22T09:49:00.001-07:00

when i say family favorite, i usually mean tyler and i. i make what i like for dinner. and my kids are required (2 of the 3 of them) to eat a small amount of it. then i'll make them something different, but simple. i'm not willing to eat the crap they love. call me a bad mom, but although i get sick of them not eating what i make for dinner, i'm not about to make them sit at the table all night long like i had to. :) it's just not worth it, and i can't force them to eat what i like. but here is a new favorite that everyone liked except isaac (he wouldn't even try it. cam said he liked it a little, but he ate it all gone). i got this recipe from my sister in law. she makes the vegetarian version and i've had it several times. i've also more recently had the original recipe which includes chicken. both are super yummo!

tomatillo soup (can you tell i adore soup?)

saute in big stock pot appx. 10-15 minutes

1/2 lg. onion, diced

2 garlic cloves

1 lb. tomatillos diced (about 5)

add rest of following ingredients and simmer 15-25 minutes

3 chicken breasts, cooked and shredded

1- 49 oz. can chicken broth (i only used 32 oz)

16 oz. fresh salsa from the deli

1- 15 oz can yellow hominy (drained)

1- 15 oz. can white hominy (drained)

Serve with: (this is the part i ignore, or just use the avocado and maybe lime juice)

tortilla strips

avocado chunks

mexican rice

shredded cheese

sour cream

fresh lime juice

love this recipe! obviously, for vegetarian, hold the chicken and use veggie broth. my sister in law sometimes adds the mexican rice to the actual soup... not on the side. yum! and by the way, if you only like soup in the winter, you should branch out and eat it all times during the year. i've never quite understood people's reasoning that it's hot in the summer and you don't want hot food. isn't most of the food we eat warm? what difference does it make? i guess i'm not one that loves salad though. i've had people tell me that they eat salads all summer. the thought makes me want to throw up. but you should try soup in the summer too. it's so good! and if i can make soup all summer long in my house in arizona in 115 degree weather, you can make it too!

yummy taco soup

2010-03-21T21:08:00.000-07:00

this is on my menu weekly. no joke. we love this. and everyone loves it (sometimes... i live with isaac... and he never likes the same thing twice- well, hardly ever). it's super quick, yummy, and healthy. it's great with chicken or made vegetarian without meat and with veggie broth. most days, we go vegetarian, because it's easier and healthier (we eat way too much meat in our society). now, a word about the toppings. these are not included in the "healthy" part of the soup... except the avocado. my kids love the toppings (so does my husband), but 99% of the time, i go without everything except avocado. so if you are looking to lose weight or stay healthier, do NOT add the toppings... they add a gazillion calories that are 100% empty. and don't give me the "cheese has calcium" line. there are many more ways to get calcium than high in calorie and fat cheese.

taco soup

2 cans pinto beans (drained)

1 can corn (drained)

1-2 cans petite diced tomatoes (not drained)

1/2 c. salsa or picante sauce (i use pace picante)

2-3 T. taco seasoning

1 chicken breast if desired (cooked and shredded)

3 c. chicken/vegetable broth

heat together in pot. serve with cheese, sour cream, avocado chunks, fritos or tortilla chips

eating and losing weight

2010-01-26T08:50:00.000-08:00

first off, congrats to my older sister (and author of this blog) on becoming a mother last week! her twins, sydney and ethan, came 8 weeks early, but are healthy and progressing well. so i will be taking over the blog for a bit i'm assuming since she's going to be ultra busy with two preemies in the NICU.

i've had a few people asking me for some recipe ideas and eating/nutrition tips for weight loss or just maintaining your weight. here are a few of my own and some i've adopted for other people, like lindsay brin. i have found them to be very helpful in my weight loss journey. these are ideas people. i'm not saying you have to do every single one of these things and to the extent that i do (like cutting out treats and sodas). i'm just making suggestions as to some things you can do to make your weight loss more efficient. even though some of you may not want to hear some of these things, i know they help with losing weight or maintaining weight.

*switch to whole wheat- if you haven't already, make the switch. why? first off, white bread (or other forms of white carbs) have zero nutrition pretty much. you won't fill up on them. i could probably eat an entire loaf of white bread and still not be full (sick, but not full). you'll have to eat more of the white stuff to fill up. don't jusk look for wheat or multri-grain. you want 100% whole wheat. food companies are very tricky and can get away with A LOT of dishonesty on food labels.

*speaking of labels, READ THEM! labels are one of the most important things to me. personally, i'm really aware of what KINDS of food i put in my body. not just calorie content (although that does help with weight loss). i'm all about going as natural as possible. general rule of thumb, the less ingredients, the better. i used to get bread in arizona and utah that had like 4 or 5 ingredients in it. very wholesome and pure. i try my best here in washington, but there isn't a brand i've fallen in love with yet. they all have too many ingredients, preservatives, and other crap i can't pronounce. that's a bad sign! do the best you can. but try to find something without high fructose corn syrup, without too much sugar (look for something sweetened with honey instead), etc. and ps. getting something that says, "no sugar," usually means they have replaced the sugar with artificial sweetener. aspartame, nutri-sweet, splenda, etc. not good for you. look for things that say, "no sugar added." this usually means it really doesn't have a form of sugar in it. to be sure, always check your labels.

*eat until you are satisfied. personally am the type of person that eats often, but in small amounts. i try to eat until i'm satisfied, and not "full" or even "over satisfied." this was a HUGE milestone for me. (note: i still struggle with this and have to work EVERY DAY to eat what my body needs and NOT MORE!). you really have to pay close attention... your body actually sends a signal when it's "about done." sometimes i listen. sometimes i don't. but i try to most of the time! :) so not only do i recommend eating small amounts, every 2-4 hours during the day, but i also recommend only eating until you are satisfied. do NOT eat until you are full. and EAT when you are hungry. just not too much.

*no BLT's. BITES, LICKS, OR TASTES. i learned this from lindsay and found that it rang SO TRUE for me! when i do this, i either, don't lose weight or gain weight, depending on how many days i do this, in a row. :) so stop eating your kids leftover peanut butter sandwiches (don't even have a taste of it), quit eating the last of the fruit from the dinner table that no one ate (unless you truly are hungry still... and by hungry, i mean physically hungry. not mentally or emotionally). no more grabbing a handful of cereal on the way out the door. don't eat unless it's "time" to eat and you are hungry. something to help with this is to only eat while you are sitting down. something else i found... don't eat while you are making dinner! i catch myself having BLT's of what i'm making for dinner all the time! if you're trying to lose weight, NOT doing this is a great way to cut out calories. they add up quickly! a good way to avoid having BLT's, is to eat before your kids do. if i'm making my kids lunch and i'm hungry, watch out! i end up eating half of their lunch. and then i'll sit down and have my entire lunch too! feed yourself before you prepare their lunch, so you aren't tempted to eat BLT's off of their plate. and if they have leftovers, save them or just throw them out. don't eat them. i promise, these calories add up and they add up fast!

*try not to eat a lot late at night. we all tend to eat a lot at night. and most of the time, we aren't even hungry. we're just eating, to eat. if you are hungry, have a piece of fruit. an apple or pear goes a long way, especially as a late night snack! but really, try to ask yourself, "am i really hungry? physically hungry? or do i just emotionally want this food?" if the answer is "no. you aren't hungry," have a glass of water or a small piece of fruit instead of a meal, chocolate bar, or piece of cake.

*give yourself limits- don't give into every single craving. you can't lose weight if you are going to have a piece of chocolate every time you want one. personally, i could not find a healthy balance. i tried all the time. i tried "on holidays only." i tried, "once per week." didn't work for me. i still have treats, they just aren't most people's version of a "real treat." but believe me, i love rice dream ice cream, or homemade mango sorbet made with agave nectar, or a clif bar, or a lara bar, or whatever it may be. but i don't have them every day. just because my treats are a little healthier, doesn't mean i can eat them at all times. i'm not saying you have to cut out refined sugars and normal treats. but give yourself a limit. i would say once a week is a good goal. and when you do get that once a week treat, don't eat 10 chocolate bars. have one. even though you are allowing yourself a bowl of ice cream, have two scoops. not four or five. set limitations for yourself so you aren't eating these extra calories every day.

*eat a good breakfast- i'm not saying have a huge breakfast by any means. if you skip breakfast, or don't eat too much during the morning and early afternoon, by evening time, you'll be starving and consume tons of calories and then end up not being able to burn those calories off as well. eat breakfast.

*cut down on the sodas and other drinks besides water- this is one of those things that i cut out completely. i really don't drink anything except water. if you do, a great way to cut calories is to cut down how many calories you are consuming in liquids. sodas have tons of sugar in them and tons of calories that won't fill you up whatsoever. i do not recommend diet sodas. to me, they are worse for you. to me, anything artificially made by man is worse than something somewhat natural. diet sodas have artificial sweetener in them which is worse than sugar itself. argue if you want, but you can't change my mind. juice is also one of those things that's super high in calories (even if it's 100% juice) and won't fill you up. eat the apple rather than drink the apple juice. way more filling for less calories.

*drink water- you've heard this one over and over again. but it really does help. fill up a large glass of water and keep it next to your sink. bring a water bottle with you on errands. when you feel hungry, have a few swallows of water first. or an entire glass. much of the time, we think we are hungry, when in fact, we are thirsty. so drink people. water that is! and i don't want to hear "water doesn't quench my thirst." that's the biggest load of crap i've ever heard. :)

*eat wholesome foods- nutrient dense foods. eat foods like fruits, veggies, whole wheat carbs (no, carbs are NOT bad for you. just empty ones are). be careful on things like crackers, chips, dips, spreads, dressings, butter (these calories add up quickly), CHEESE (did you know 1 c. of cheese has anywhere between 400-500 calories in it?????? HELLO PEOPLE! what an easy way to cut out calories.. either don't use it at all or use a TINY BIT. 1/4 c has about 100 calories in it. ridiculous and that stuff doesn't fill you up whatsoever), and again, sweets. and remember, just because it's "healthy or healthier" doesn't mean you can eat as much as you want to. i love hummus... but i can't go eating 1 c. of hummus. it still has calories. snacky foods are usually extra calories.

*watch your portions- just live i've mentioned, watch how much you are eating. have a little bit of whatever you are eating, whether it be healthy or not. everything has calories (unless you are into the "no calorie this or that thing," which i am not. if it doesn't contain calories, it's not food to me. it's manmade and it's crap. don't take offense, that's just how i roll and my opinion. so be careful of your portions and how much of each thing you are consuming.

and just fyi: i get a lot of crap from people because i don't eat "treats." so i'll say this: one of the main reasons i cut out treats was because i hated that they ruled my world. i could not say no. that bugged me. that something as stupid as a piece of cake controlled me. and then i would turn around and be mad at myself for eating it because i was trying to lose weight. so i cut it out. and i felt so empowered that i was in control of my body. my body no longer controlled me. i didn't have to listen to it's temptations... i could decide for myself that "no. i wasn't going to eat that cookie." it was quite an amazing experience. and the main reason i have stuck with it is because i feel 100 times better without that stuff in my body. i wasn't planning to cut it out for longer than it took me to lose my baby weight after isaac. but i love feeling in control of my food, and that it doesn't control me. so just a side note of why i'm "not balanced," as some people claim.

k that's all i can think of for right now. i'll post some recipes soon. promise. and if you have questions about any of this, leave a comment and let me know!

green smoothies

2010-01-19T12:54:00.001-08:00

i call them spinach shakes and have been drinking them for over 5 years now. i am addicted and seriously crave them if i go a day or two without one...

i don't know about you, but i'm not a huge fan of vegetables. i'll eat them (most kinds), but i don't love salads (i know... gasp) and i hate preparing/cooking veggies. so, my sister (the other author of this awesome blog who is in the hospital, pregnant with twins, and leaking amniotic fluid at 31 weeks) taught me about these smoothies. i've altered the recipe over the years and really made my own. after cutting out refined sugars, my taste buds have really changed, and i no longer add yogurt, like i used to several years ago. this is a GREAT way to get more vegetables in your diet. especially the ones that are super good for you. green and leafy ones! these smoothies are great for part of your breakfast, a snack, or a "veggie" with dinner. we commonly have it with our dinners. so here's the recipe since i've had so many people ask me for it over the years.

in a blender- combine the following ingredients:

*spinach, kale, mixed greens* - i jam as much as i can into that blender... mostly because i share my shake with three other people in my family. if it's just for you, you don't have to put that much in. and if you are just starting out, i'd recommend spinach. it's the most mild of the three.

*1 banana* - this is important if you want to cover up the "green flavor."

*fresh or frozen fruit* - i add anywhere between 1 c. frozen fruit to one piece of fresh fruit (tropical frozen fruit mixes make this extra yummy- my favorite is the one that has peaches, strawberries, grapes, and mango i think). frozen pineapple is also really good. strawberries are standard for our house.

*ice* - i do 4-6 ice cubes usually. depends on how much of the other stuff you are using

*water* - you want enough so it will blend together- probably 1-3 cups (or more. you don't want too much or it will be too runny).

*emergen-c* - this is optional. i like to add it (it's just vitamin c). i add 2 packets for my family of 4 that drink it (isaac refuses).

*stevia* - i started adding this a few years ago. when i started using kale and mixed greens, this really helps to make the smoothie more sweet. stevia is a natural sweetener derived from the leaves of a plant. the best part is that it's calorie free! be careful not to use too much... it has a bitter aftertaste if you use more than is needed. i use 2 packets when i'm using kale/mixed greens. with spinach, i either use 1 or none at all.

*100% juice concentrate* - i don't add this anymore, but did for a long time. if you need a way to make it sweeter, apple or pineapple juice is a great choice. orange is good too. add a few spoonfuls of juice concentrate. i mostly cut it out because it was sweet enough for me without it and i didn't want the added calories (and juice has A LOT).

like i said, i used to add flavored yogurt at first. but this added tons of calories AND TONS of sugar. it's not needed. (it does make it taste super good though). i am always altering it, trying to make it with less calories, so it's more "pure." give these smoothies a try. you can alter it to your needs... add more fruit, stevia, or some 100% juice to make it more sweet. i've given this shake to A LOT of people and almost always, have them asking for the recipe. they are always shocked at how good it is. let me know how you like it!

It's Happening...

2010-01-13T17:34:00.000-08:00

Can't believe it's already 2010 and the start of the Be Well blog. This has been a conversation for months now and it has begun.

I am passionate about nutrition and fitness. Not only do I love feeling good myself, but I enjoy helping others feel good just as much...if not more. Spending my teenage years dieting and trying to figure out the 'secrets' of health and wellness has given me drive to understand what works for my body and what does not. It has become my study in school and my favorite occupation.

When I was 13 years old, I weighed 200 pounds, had high cholesterol, and a weak immune system. Ironically, however, I didn't know that I could feel really good. My workouts were done with videos at home because I didn't want people watching me run down the street. Over the next 6 years, I tried every diet that seemed to work, without much success. I picked up the book "Body for Life" when I was 19 and 180 pounds. There were some questions near the front of the book that brought tears to my eyes as I realized what I had been giving up in my life. Here are a few that I remember:

- What are your reasons for making this choice?

- How do you really feel about yourself?

- Are you confident, energetic, and strong?

- What are the pros and cons of continuing in the direction you’re going?

- What three patterns of action might prevent you from reaching your goal?

- Which three new patterns do you need to establish to reach this new way of eating?

Tiff and I when in Michigan.

I was 18 and about 175 lbs.

I sat down and wrote the answers and posted them next to my bed--folded up so I could open it whenever I wanted. This gave me a sense of direction and focus. I found workouts I loved (Tae Bo was my first love) and looked at my diet. My biggest frustration was all the conflicting fad diets...how was I supposed to know what worked? I began a study of nutrition and wellness when I was 22 that has changed my life. I took the time to listen to my body and pay attention to when I actually felt great. My quest for wellness has brought me joy that I didn't think I could have when I was 13 years old. Before becoming pregnant with twins (one great blessing in my life), I weighed 130 pounds and ran half marathons and still feel alive (even though I am 30 weeks pregnant with two babies)!

I am excited to share what I've learned and offer any insights into being your best self. I didn't know I could feel so good! I have an exciting giveaway for next week from one of my favorite people--Peter Walsh from Oprah & Friends. Stay tuned next week!

congrats to...

2010-01-08T08:56:00.000-08:00

alicia @ the spencer family.

although she is pretty much my best friend, i swear i didn't pick favorites (and i didn't count my comment as one of the numbers). i did enter all of the other comments, because if you already had shed 5 fast, you could choose which lindsay brin video you want. i have extra copies of them all (except her pregnancy series). so al, comment or call me about what dvd you'd like (even though you are looking to gain weight this year... gaining muscle can't hurt. or you can use it later too... or you can decline your win and i'll go to random.org again for another winner!)

pick from:

post natal bootcamp

bootcamp 2

core fitness for moms

shed 5 fast

core metabolic jump start

dance jam

core firing sequence

hmmm. i'm so pumped about our new blog, that i think i'll give another dvd away.

congrats to lynda!

(she used to babysit me when i was like 3). same goes for you lynda. if you want shed 5 fast, you can have it, or choose another one of lindsay's dvds! both ladies need to give me your address so i can get them in the mail to you! email me at tiffanydansie@gmail.com

look forward to a post from heather within the next day or two... and happy friday!

get fit this year and a giveaway!!!

2010-01-01T09:19:00.000-08:00

i'm tiffany. i'm the wife of a great guy, a mom to three great, but challenging kids, and a friend. i don't really have any hobbies, talents or passions other than exercise and nutrition. they have been a major part of my life for over 10 years now. but in the past few years, i've truly changed my life. the way i eat, the way i exercise and the way i care for my body. i have learned to be in better tune with it... to know what it likes me to eat, and what it doesn't like me to eat.

because of my interest in health and wellness, i earned a bachelors degree in health science with an emphasis in health promotion and lifetime wellness from brigham young university-idaho in 2004. i learned a lot through my formal education, but more importantly from experience. i started small. 11 years ago, i began exercising. i wanted to be healthier because i was "chubby." it started with 30 minutes of tae-bo a few times per week. i made small changes a little bit at a time. i'm still not perfect. i struggle to eat well, and be motivated to exercise, just like you. but after three kids, i'm in the best shape of my life. it's never too late to start. and it IS possible to get your body back after having a baby. and like lindsay brin says, you can get a better body than before you had kids! here are a few tips to start off our blog of things i've learned about exercise.

exercise tips:

*do something you somewhat enjoy- in my opinion, exercise isn't all that enjoyable. it's hard work. it makes me sweat and wipes me out. but i like the ending result, and how my body feels afterwards. my body loves to be challenged to reach new levels of fitness. so do something that isn't terribly torturous... especially if you are just starting out.

*start small- if you haven't been doing any exercise at all, any exercise period is helpful. but if you really want results and fast results, you need to do more than walk around the block twice. aim for 30 minutes of exercise 3-5 days per week. and if you've already been doing something, try exercising for a bit longer, one more day per week, or at a higher intensity. the better shape you are in, the harder you have to work, unfortunately.

*variety- this is a must! your body quickly adapts to what you are doing. it only takes mine a week or so to figure out what i'm doing, get used to it, and not get a lot of benefit from it anymore. most professionals recommend changing your workout routine every few weeks to keep seeing results.

*work hard- your body is different than mine. what works for me may not work for you. you may have to exercise at a more intense level than me to achieve your goals.

*be consistent- working out twice per week, two weeks per month isn't going to cut it. if you are trying to lose weight, you gotta work HARD. if you are trying to just live healthier, you gotta work HARD. like i said, aim for 3-5 days per week.

*some of my favorite videos, of course include miss lindsay brin. she does a fantastic job of incorporating interval training with weights and cardio. i love the variety in her dvd's. they are what really whipped me into shape after my second and third baby. another one i've recently come to love is p90x. another phenomenal workout/program. i needed "variety" and i got it from p90x.

so to kick off our blog, i'd love to do a giveaway. lindsay was so kind but to send me some extra dvd's when her new ones came out. so leave a comment with your name, and what you're doing to stay/try to get fit for an entry to win:

nice big picture huh? couldn't get a bigger one. sorry. so enter to win lindsay brin's shed 5 fast dvd! especially because lindsay is having a shed 5 fast contest that ends march 15th! what better way to start the new year to lose weight, win $250 if your story wins, and have a chance to be in her next video! read the contest rules here: Shed 5 Fast Contest. good luck! i'm going to draw a random name a week from today. Friday January 8th. if you tweet, blog, facebook about this giveaway, you get an extra entry for each one. just leave me another comment for each one you do. and don't be selfish. spread the word to help motivate your friends and family to get fit too. Good Luck!