The Scale -- You Love It or Hate it (Depends on the day!)

You look at it, lying on the floor. You get completely naked, because you're afraid even your underwear might add a few ounces. You inch closer to it, take a deep breath, and step onto the scale. If it's lower than the last time you weighed, you do a little <naked> happy dance. If it's higher than before, you step off, step up again just to be sure. You walk away frustrated, and try to decide whether to go eat a whole bag of potato chips or go work out for 2 hours.

Most people have a love-hate relationship with their scale. Some people weigh every day, some every once in a while, and some would rather not weigh themselves. Ever. Having a good relationship with the scale is important, but what matters most is how you FEEL. If you feel good about yourself--and your weight--kudos to you. But if you are frustrated with it, here are a few helpful facts.

While seeing the scale go down is fun, it is not always the best indicator of fitness or health. Here's why:

• If you are not big to begin with (normal bmi, for example), it IS possible to simply replace fat with muscle, which would keep the scale from drastically changing. (I have seen this happen)
  
  
• There are 'healthy' and 'unhealthy' ways to lose weight, so if you are dropping pounds like crazy but you have not been eating right or working out, you could have some serious health issues that would need to be addressed.
  
  
• If you are fairly small to begin with (bmi considered 'underweight'), but you are starting to eat right and exercise, you will probably gain a few pounds, because muscle weighs more than fat.

My point is that unless you are in the overweight or obese class, you should not let the scale encourage or discourage you. My weight overall stays around 140 (I am 5'8" with a 'normal' bmi), but I sometimes go as low as 136 and as high as 144, depending on several factors. (stay a little higher in cold months due to decreased activity... I am always outside when the weather is nice!) I am completely comfortable with my weight (no matter what it says), continue my healthy eating every day and exercise most days of the week. I used to always stress about the numbers on the scale, but didn't really see any changes until I shifted my focus toward my health, not my weight... the numbers just followed!

People come in all shapes and sizes, and you need to figure out the size/weight that would make you happiest, and healthiest. Let go of the numbers and focus on your health!

Acrylamide - A Cancer-Causing Chemical?!

A photo taken from a McDonald's in California caused quite a fuss yesterday:

After reading this warning, you can understand why it scared some people. Is there really a cancer-causing chemical in foods that some people consume several times a week?!

Unfortunately, this chemical--acrylamide--IS found in foods such as french fries, potato chips, and even canned black olives. While this chemical is most likely a human carcinogen, the dangers of this chemical on humans are still being investigated.

Here are the facts that I found, with the list of websites cited. There is a lot of scientific facts that discuss the possible danger, so in my opinion, all fried foods should be completely avoided (at restaurants AND at home). There is nothing healthy about fried foods, and it just doesn't seem worth the health risk to me. It is almost impossible to know how food is prepared in restaurants--let alone at which temperature--so I also continue to recommend eating foods cooked in your own kitchen whenever possible. If you take the time to plan your grocery trips and prepare your meals ahead of time, there really is no excuse for pulling through the "drive-thru". Humans once survived without fast food... my family seems to have not only survived--but thrived--without it.

1. What is acrylamide?
   Acrylamide is a chemical that can form in some foods during high-temperature cooking processes, such as frying, roasting, and baking. Acrylamide in food forms from sugars and an amino acid that are naturally present in food; it does not come from food packaging or the environment.
2.  Is acrylamide found anywhere else? Does it have industrial uses? 
   Acrylamide is produced industrially for use in products such as plastics, grouts, water treatment products, and cosmetics. Acrylamide is also found in cigarette smoke.
3.  Is acrylamide something new in food? When was acrylamide first detected in food? 
   Acrylamide has probably always been present in cooked foods. However, acrylamide was first detected in certain foods in April 2002.
4.  Is there a risk from eating foods that contain acrylamide?
   Acrylamide caused cancer in animals in studies where animals were exposed to acrylamide at very high doses. Acrylamide causes nerve damage in people exposed to very high levels at work. FDA has not yet determined the exact public health impact, if any, of acrylamide from the much lower levels found in foods. FDA is conducting research studies to determine whether acrylamide in food is a potential risk to human health.
   
   
   FDA's best advice for acrylamide and eating is that consumers adopt a healthy eating plan, consistent with the Dietary Guidelines for Americans, that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.  
   http://www.fda.gov/food/foodsafety/foodcontaminantsadulteration/chemicalcontaminants/acrylamide/ucm053569.htm
   
   
   
   
   
   In 2008, a study published in the journal Cancer Epidemiology found that women who eat roughly one serving of potato chips a day are twice as likely as those who do not to develop ovarian or endometrial cancers.
   
   Fried potatoes are not the only foods that contain acrylamide, though. Any starchy foods that are cooked too long or at too high a temperature can form acrylamide, including even grilled meats and vegetables with grill marks on them. Toasted breads and cereals, baked foods, browned meats, and even some dried fruits also contain acrylamide (http://www.naturalnews.com/024942_a...).
   
   "Consumers can reduce their exposure to acrylamide by limiting their intake of potato chips and French fries...and quitting smoking, which is a major source of acrylamide," said Mary Ann Johnson, PhD, a spokesperson at the American Society for Nutrition.
   
   Learn more:http://www.naturalnews.com/030241_acrylamides_breast_cancer.html#ixzz1jLnLenei
   
   
   
1. Is there acrylamide in food?Researchers in Europe and the United States have found acrylamide in certain foods that were heated to a temperature above 120 degrees Celsius (248 degrees Fahrenheit), but not in foods prepared below this temperature (1). Potato chips and French fries were found to contain higher levels of acrylamide compared with other foods (2). The World Health Organization (WHO) and the Food and Agriculture Organization (FAO) stated that the levels of acrylamide in foods pose a “major concern” and that more research is needed to determine the risk of dietary acrylamide exposure (2). 
2. How does cooking produce acrylamide?Asparagine is an amino acid (a building block of proteins) that is found in many vegetables, with higher concentrations in some varieties of potatoes. When heated to high temperatures in the presence of certain sugars, asparagine can form acrylamide. High-temperature cooking methods, such as frying, baking, or broiling, have been found to produce acrylamide (3), while boiling and microwaving appear less likely to do so. Longer cooking times can also increase acrylamide production when the cooking temperature is above 120 degrees Celsius (4, 5). 
3. Is there anything in the cooking process that can be changed to lower dietary acrylamide exposure?Decreasing cooking time, blanching potatoes before frying, and postdrying (drying in a hot air oven after frying) have been shown to decrease the acrylamide content of some foods (6, 7). 
4. Should I change my diet?Acrylamide levels in food vary widely depending on the manufacturer, the cooking time, and the method and temperature of the cooking process (8, 9). The best advice at this time is to follow established dietary guidelines and eat a healthy, balanced diet that is low in fat and rich in high-fiber grains, fruits, and vegetables. 
   http://www.cancer.gov/cancertopics/factsheet/Risk/acrylamide-in-food
   

The First Step is Acceptance!

Addictions. Everyone has them... some people have several. And no, I am not talking about drugs, or even tobacco. I am talking about fast food, fried food, junk food, soda pop, or even just 'sugar'.

The first step to getting healthy is "acceptance". So many people are in the denial about the way they eat, or things they drink on a daily basis. I have heard many people say that they don't think they have a 'problem'... but I think if you took a closer look, you would realize that maybe 3 or 4 pops a day is NOT so good for your health. Or fast food several times a week, or drinking coffee, tea and/or pop every day and saying, "Yes, I drink plenty of fluids!". Denial is a dangerous thing... it's time to stop denying that you have food/drink addictions, and accept the fact that healthy changes need to be made!

After you have accepted the fact that you have a problem, the next step is also acceptance, but in a MUCH different way. I have talked with people who know they should make some changes, but have a hard time accepting that it's going to be tough. "You mean I have to work for it?!" Everyone wants a pill, a surgery, or even a magic wand that will make all those years of harming your body just disappear. You want to keep the weight off? Do you want to stay healthy? Then you have to make these changes yourself... no one can make them for you. The MOST important step, is accepting the fact that you are going to have to get off your butt and DO SOMETHING about it.

No one said it would be easy... Physically or mentally. You just have to DO IT. You have to politely decline when someone offers your favorite dessert or beverage. Not everyone is all-or-nothing, but the healthiest, most fit people I know do not have those kind of things in their life. They just don't. Is it possible to 'have your cake and eat it too'? Maybe for some people, if you are strong enough to not overindulge and keep those cravings and urges in control.

I was the biggest excuse maker EVER. I used to eat fast food all the time, stating that I "didn't have time" for anything else. I drank pop OFTEN, thinking "oh, it's not that bad for me!" I would get motivated to start working out--again--but ended up making excuses. Even worse, I thought that if I didn't have a gym membership, then I couldn't really work out or get in shape. My husband kept telling me, "If it's important to you, you will find a way." 

Once I accepted the fact that I needed to change, I also accepted the fact that I was going to have to give up a LOT of things that I loved (Sprite and Snickers to name two)*, and that I was going to have to give 110% effort--every day--if I wanted to live a healthier life. Without a gym membership, I gave up all those bad things, started doing workout videos at home and walking outside. I lost weight and got in shape, but most importantly, I created healthy habits that I continue to use--EVERY DAY.

It IS possible to make changes... to eat healthier, get in shape, and maybe even lose a few pounds. You just have to make the decision, and stick to it. Even if you aren't very motivated at first, do it anyway. Your progress will motivate you more than anything else.   :)

One year of Living Well!

I did it... You can too!!!

One year ago today I began my journey to a healthier lifestyle. I cleaned out our kitchen and started a rigorous workout schedule. I thought that I had always lived a healthy lifestyle, but after a lot of research, I realized I had a long way to go!


In the first 6 months I lost 30 pounds, and have continued my healthy lifestyle by eating right and exercising regularly. More important than the weight loss, I replaced fat with muscle, which has resulted in a loss of 10% of body fat.

Before & After

It's not a diet, it's a lifestyle.


The point of this post is not to pat myself on the back, but show you that if I can do this, you can too!! Eating right and exercising is something everyone can improve upon!!! In my previous lifestyle I drank pop, had a sweet tooth, ate fast food, and hardly ever touched vegetables. I have not had a pop, fast food, or had any significant amount of sugar in over a year, and I eat green vegetables every day!

It's not about weight, it's about health!


I had several reasons for wanting to make this change... I wanted to look better of course, but more importantly I wanted to feel better and have a positive influence on my children. I constantly stress the importance of HEALTH. I am not worried about my boys' weight, I am worried about their well being. You might be okay with your weight, but what matters most is that you are healthy!


Since I started my Personal Coaching business in September, I have helped many people make healthy changes and reach their goals. From speaking in front of a group of people, to having in-depth conversations with my clients, to chatting online with good friends, my main goal is to help people in any way I can.

I challenge each and every one of you to make healthy changes in your life! No one is perfect, but everyone can make improvements. New Year's is right around the corner... a great time to set some new rules for yourself and your family. Please let me know if any questions or comments... I would LOVE to hear some success stories! :)

MAKE SOME CHANGES!!!

5 Ways to Stay Healthy Through the Holidays

It's cold outside, and for some reason everyone feels the need to hibernate. Human nature perhaps? All you want to do it put on some cozy socks, get under a warm blanket, lay around the house and fill your belly with things like pancakes, hot chocolate, and chili. But it is possible to have that comfort and continue (or begin!) making healthy choices to help curb that winter weight-gain.

1). Drink hot tea instead of hot chocolate or Egg Nog
   Adding a little milk and honey to some green or black tea will warm your belly just as much, but the antioxidants are a huge benefit, and you won't have the extra calories.

2). Eat a small meal before those holiday parties.
   For some reason, when friends and family get together, they really load up on the comfort foods and sweet treats. Eating a salad, a piece of fruit, and half a turkey sandwich (on whole grain) will give you the nutrition you need, fill your belly, and make you more hesitant to reach for seconds (or thirds!) at a social gathering.

3). Substitute the ingredients of your favorite cold-weather meals.
    It IS possible to make your favorite dishes healthier, without compromising the taste. Buy whole wheat pancake mix (make sure you add cinnamon, yum!), and replace ground beef with ground turkey. Shane makes an AMAZING turkey chili without adding any ketchup or sugar of any kind. (recipe coming soon!) If you're making potatoes, make it a sweet potato, and only eat half. Replace any other starchy vegetables with green leafy vegetables. (Always eat a side salad with your meals!)

4). Kick up your water intake.
    Drinking the recommended amount of water (64 ounces) every day will not only hydrate you, but it will also give you energy and curb your appetite. (Did you know one of the first signs of dehydration is fatigue??)

5). Get those workouts in--early!
    NOT having a gym membership is NOT an excuse... Brave the cold and go for a walk or run, make up your own workout, or find some workout videos. Getting your body moving and your heart rate up will not only burn calories, but it will also give you more energy throughout the day. Think you don't have time? THINK AGAIN. I promise you that getting that last hour of sleep will NOT give you more energy than a workout!!!


Don't let it go this month, telling yourself that you will "start next year". START TODAY! You will be MUCH happier with yourself, and you will enjoy your holidays more knowing you are making those healthy choices (and maybe even lose a few pounds!) before New Years.


Happy Holidays everyone!!!

Kelly's 'Healthy' Pumpkin Pie Recipe (Did I mention it's delicious??)

Pumpkin pie is one of my favorite holiday desserts, so combining that with a love of baking, I knew I needed to find a way to make it healthier. I found a pumpkin pie recipe made with a whole wheat crust, then tweaked it and made it my own (the original recipe is linked at the bottom). It turned out great! I am anxious to share it with the family for Thanksgiving and see what they think!

Prep Time: 15 Min 

Cook Time: 45 - 50 Min

Yield 1 -9-inch pie
Ingredients:

Crust:

• 3/4 cup whole-wheat flour
• 1/2 cup old-fashioned oats, finely ground
• 2 teaspoons ground cinnamon
• 1/2 teaspoon salt
• 1/3 cup cold butter, cut into small pieces
• 4 tablespoons very cold water, or as needed

 Filling:

• 1/2 cup raw honey
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1 and 3/4 teaspoon pumpkin pie spice
• 2 large eggs
• 1 (15 ounce) can 100% Pure Pumpkin
• 1 (12 fluid ounce) can fat free evaporated milk

Directions

1. For Crust: Combine flour, ground oats, cinnamon and salt in medium bowl. Cut in butter with pastry blender or two knives until mixture is crumbly. Sprinkle with water; blend together with a fork until mixture holds together.
2. Shape dough into ball; place on lightly floured sheet of wax paper (I just used my clean counter top). Roll out dough to 1/8-inch thickness. Lift sheet of wax paper and invert dough into 9-inch deep-dish (4-cup volume) pie plate; slowly peel away wax paper. Trim excess crust. Turn edge under; crimp as desired.
3. For Filling: Mix salt, baking soda and pumpkin pie spice in small bowl. Beat eggs in large bowl. Stir in pumpkin, honey, and spice mixture. Gradually stir in evaporated milk*.
4. Pour into pie shell.
5. Bake in preheated 400 F oven for 20 minutes. Reduce temperature to 325 degrees F; bake for 45 - 50 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Serve immediately or refrigerate.

*I did not use the whole can of evaporated milk to help compensate for the gooey texture of the honey. I only used about 75% of the can.

Tips:

• Substitute whole-wheat pastry flour for a finer textured, flakier pie crust.
• Oats can be finely ground in a food processor or blender.
• Do not freeze, as this will cause crust to separate from the filling.

Happy Thanksgiving!!

http://allrecipes.com/Recipe/whole-grain-pie-crust-with-libbys-famous-pumpkin-pie-filling/detail.aspx

The Scary Truth About White Bread

Michael Pollan was not kidding when he wrote the food rule: The whiter the bread, the sooner you'll be dead.

Here is some scary truth to the seemingly "normal" bread that most people eat on a daily basis.

Have you ever asked the question, 'Why is white bread white?' It's bleached, right? Yes it is bleached, but have you ever stopped to think what that actually means? The truth is that white flour is whole wheat flour that has literally been bleached with chemicals. Chlorine, chloride, nitrosyl, benzoyl peroxide... Yes, these are all the different chemicals used to bleach flour. Do these sound like things you would like to put in your body?? WHY is it bleached? To make it look pretty, and to extend the shelf life. This is a FACT.

Ever wonder why they call it whole wheat flour? Because in the bleaching process, the 2 healthiest parts of the wheat berry are stripped. The bran and the germ are removed, leaving only the endosperm, taking away the most nutritious, fiber-rich parts. Whole wheat is exactly what it says -- it's the whole part of the wheat berry.

And if that wasn't scary enough, read the following paragraph:

You may want to think twice before eating your next sandwich on white bread. Studies show that alloxan, the chemical that makes white flour look "clean" and "beautiful," destroys the beta cells of the pancreas. That's right; you may be devastating your pancreas and putting yourself at risk for diabetes, all for the sake of eating "beautiful" flour. Is it worth it?

Learn more: http://www.naturalnews.com/008191_alloxan_diabetes.html#ixzz1eJ2vq4WR

AND there is more. Have you ever read a label that says "enriched" flour? This would be the government... saying, Oh man, we just removed all these valuable nutrients out of the flour... let's put it back in. Artificially. Enriched flour is bleached white flour that has nutrients put back in. Better.... but still not ideal.

Here is a table showing the differences in whole wheat and bleached white bread.

Nutrient	Whole Wheat Flour	All Purpose Flour*
Total Dietary Fiber	12.2g	2.7g
Calcium	25mg	15mg
Iron	3.6mg	1.2mg
Magnesium	124mg	22mg
Phosphorus	332mg	108mg
Potassium	340mg	107mg
Zinc	2.8mg	0.7mg
Copper	0.4mg	0.1mg
Manganese	4.1mg	0.7mg
Selenium	70.7mg	33.9mg
Thiamin	0.5mg	0.1mg
Riboflavin	0.1mg	0.04mg
Niacin	5.7mg	1.3mg
Pantothenic Acid	0.9mg	0.4mg
Vitamin B6	0.3mg	0.04mg
Folate	43mcg	26mcg
Vitamin E	1mg	0.06mg
Total Fats	1.9g	0.98mg

Per 100 grams (approx. 3 ounces).
*= unenriched
Source: USDA National Nutrient Database

 

 Quite a difference. Something else to keep in mind that even the "enriched" bread has only some of the nutrients added back in, not all of them. (Fiber being the most important!)

What should you do? Only eat breads and whole grains that have the words WHOLE in front of them. It is possible to have white whole wheat, so again, just look for the word 'whole'. Even some "wheat" breads claim to have all the necessary nutrients, but usually are made with bleached white flour, and just enough whole wheat flour put in to give it the 'brownish' color.

Several articles revealing this scary truth. Look into it, I'm sure you will find more.

http://www.naturalnews.com/008191.html
http://www.womenfitness.net/ugly_truths.htm
http://www.livestrong.com/article/398149-is-white-bread-healthy/

Banana Oatmeal Muffins - YUM!!!

I found a blueberry muffin recipe, tweaked it, and made it my own. It is DELICIOUS! You can use blueberries or bananas... I just have a picky 3 year old that flipped out when he saw the "berries". I loved both! Enjoy!!!

Whole Wheat Banana Oatmeal Muffins
Makes 12 muffins

Any oats will work, but use old fashioned or steel cut oats for a heartier texture. Made with whole grains and very little fat, these muffins are a guilt free breakfast treat! Go ahead, eat a second one – they’re good for you :)

1 1/4 cups whole wheat flour
1 1/4 cups oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 cup unsweetened applesauce
1/2 cup buttermilk
1/2 cup honey
1 tbsp extra virgin olive oil
1 large egg, lightly beaten
1 large banana, mashed OR
3/4 cup blueberries (fresh or frozen)

Preheat oven to 350°F.

Line a 12 cup muffin tin with paper liners or grease your pan (I used paper liners).

In a large bowl whisk together flour, oats, baking powder, baking soda, salt and cinnamon. Combine applesauce, buttermilk, honey, oil and egg in a medium bowl. Make a well in dry ingredients and add applesauce mixture, stirring until just moist. (Don’t over mix them! The batter will be thicker than your average muffin batter.) Add banana or carefully fold in blueberries.
Spoon the batter into muffin cups. Bake at 350°F for 20-22 minutes.

Makes a great breakfast item when you're on the go, or as a dessert! Enjoy!

A Great Way to Start Your Day - Kell's Morning Power Smoothie

Okay everyone... this is how I start my morning. The very first thing I do when I wake up is drink a cup of coffee (no cream or sugar, either soy milk or almond milk). Then I have a bowl of cereal... 1 cup of cheerios with 1/2 cup of soy milk. Then 1-2 hours later I make my famous, most delicious smoothie. Some days I drink it right away, or sometimes if I am in a hurry I take it with me. Anyone who has ever tried it has loved it. And it is so good for you! It fills you up and gets your system MOVING!

Here is my "recipe": (You should feel special, I have only given this out to a few clients ;)  )

1 cup of plain yogurt (I use Kefir, only found in the health food section of Hy-Vee or Nature's Pantry)

4-6 frozen *strawberries (4 large, 6 small... also very good with any other frozen fruit ending in "berry")

1/2 banana

1 tablespoon of natural peanut butter (I like mine ground from Nature's Pantry, but any PB will do!)

Handful of baby spinach (use a small amount at first... if you use too much, and it's not very fresh, you WILL taste it)

Blend until smooth. Then I add 1/2 cup of raw (old fashioned) oats and tablespoon of flaxseed. Blend again, but only for 8-10 seconds.

*Delicious*

I also make smoothies for my boys. Sometimes I make them just like mine, or I use soy milk and leave out the oats. They seem to like it better that way, but they will also drink it my way.

There is just about everything in this smoothie... Protein, fiber, antioxidants, potassium, probiotics, omega 3, vitamin A, vitamin C... the list goes on and on. I wasn't a smoothie fan before changing my lifestyle, but one day I decided to try this... and have been hooked ever since. Give it a try... and let me know what you think!

*blackberries, cranberries, and raspberries ranks higher for antioxidants... but tends to be more expensive

A Brief (and interesting!) Lesson on the Glycemic Index of Foods... and Why it Matters

I stumbled across this information and found it very helpful. It made me feel really good about the foods I eat (and don't eat!) Basically, there are some foods that raise your blood sugar, just like sugary foods and drinks do. Please note that I simply copied these paragraphs from the cited website. It was a little too technical to rewrite myself!

What is the Glycemic Index?

Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

 What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

• Low GI diets help people lose and manage weight
• Low GI diets increase the body's sensitivity to insulin
• Low GI carbs improve diabetes management
• Low GI carbs reduce the risk of heart disease
• Low GI carbs improve blood cholesterol levels
• Low GI carbs can help you manage the symptoms of PCOS
• Low GI carbs reduce hunger and keep you fuller for longer
• Low GI carbs prolong physical endurance
• High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

• Use breakfast cereals based on oats, barley and bran
• Use breads with whole grains, stone-ground flour, sour dough
• Reduce the amount of potatoes you eat
• Enjoy all other types of fruit and vegetables
• Use Basmati or Doongara rice
• Enjoy pasta, noodles, quinoa
• Eat plenty of salad vegetables with a vinaigrette dressing

 http://www.glycemicindex.com

To see the Glycemic Index of particular foods, please visit this website! It was even more helpful, and there is a table (scroll to the bottom) that is particularly helpful.

http://www.whfoods.com/genpage.php?tname=faq&dbid=32

Tonight's appetizer: Hummus with Whole Wheat Pita Bread

My husband makes the BEST hummus. We usually use whole wheat pita bread or pita chips to dip, but I also like to dip it with raw veggies. It can also be used as a spread. Amazing "recipe"... delicious and nutritious :) 

Enjoy!

Throw in your blender:

2 cans of garbanzo/chick peas, rinsed

Fresh or roasted garlic (2 cloves raw, 4 cloves *roasted)

Red peppers - approx. 1/4 of a pepper (we like them roasted in a jar, or you can roast yourself)

Extra Virgin Olive Oil (add to your desired consistency)

Balsamic Vinegar - add to taste (you might like a little, you might like a lot, up to you!)
Fresh Lemon - 1/4 squeezed (the juice helps preserve the hummus)

*To roast the garlic, simply peel away the outer layers of the garlic bulb skin, leaving the skins of the individual cloves intact. Using a knife, cut off 1/4 to a 1/2 inch of the top of cloves, exposing the individual cloves of garlic. Put in an oven safe container (smaller the better) with some olive oil... You can put it in the oven at 400 degrees for 30 minutes, or you can put it in at 275 for over an hour. (We like the second option... makes your house smell yummy :)

Eating and Exercising--They go Hand-in-Hand!

It seems like a rare thing to find someone who exercises at all, let alone on a regular basis. For some reason people think they don't  have to exercise, when in reality, everyone needs some sort of physical activity on a regular basis. I also talk to people who have pretty bad eating habits, and they cannot figure out why they are gaining (Or not losing) weight. Or maybe they know why, and just lack the motivation to make some changes. (That's where my *cough* Personal Coaching comes in ;)  )

I have talked to a few people recently who say they feel they are getting plenty of exercise, but not really eating better, and are not seeing any results. I have also talked with people (usually women over the age of 30) who say they haven't really changed anything, but they are starting to gain weight. Here is the problem ladies: (and gentlemen, for that matter!)

1. You could be getting vigorous exercise 4-6 times per week, but if you are not eating a healthy, well-balanced diet, you will most likely maintain your current weight. You might lose a little, but your body fat percentage is not going to decrease if you're eating a greasy, fatty meal every day (or 2-3 times a day). Sorry, but just because you are exercising, does not mean you can eat whatever you want!

2. As we get older, we lose muscle mass every year. Along with losing muscle, our metabolism also slows down significantly... especially after the age of 40. Been skinny your whole life and never had to watch what you ate? Good for you... that doesn't make you healthy, and means that you are probably going to have an even harder time getting healthy and losing that weight you are gaining--because you have so many bad habits in place (because you "never had to worry about it before").

Start eating better now:

But I do have good news... it's not too late! No matter what age you are, you can start getting some of those healthy habits in place. Start paying more attention to what you are eating and drinking. Even if you think you eat "relatively" healthy... think again. The older you get, the less "relative" it becomes.

Figure out your own "workout" routine:

Find out what works for you! Find a day/time that you know you can commit to working out--whether that be walking, running, video workouts, classes, or lifting some weights. It might be difficult to stay on track, but once you get a routine down, your day won't feel complete without it. Once you have a workout routine down, figure out what helps you get the most out of your workouts. Some people like to exercise first thing in the morning, on an empty stomach. (which is what I used to do) These days, I have a great workout if I am up for an hour or two, and have had a cup of coffee, some water, and a light breakfast. No matter what you decide, make sure you are drinking plenty of water! (at least 64 ounces a day!)

Most resources say that adults need at least 30 minutes of cardiovascular exercise most days of the week. Of course this depends on each individual, but this should give you an idea of how often you should be exercising.

http://www.livestrong.com/article/364197-how-often-should-people-do-cardio-exercise/

It is never too late to make some changes. I hear so many people talk about being stressed and tired all of the time. There is no better medicine than eating healthy foods every day, avoiding unhealthy habits, and getting some sort of exercise on a regular basis. Whenever I am feeling especially tense, or feeling like I am coming down with something, I make sure I get my heart pumping with a good workout and take in some extra vitamins and minerals... I feel better in no time!

I am not the only who says so--here are some articles with more information on eating right AND exercising:

http://www.livestrong.com/article/140873-the-importance-exercise-eating-healthy/

 

http://www.mayoclinic.com/health/exercise/HQ00594_D

http://www.ultimatehealthydiet.com/healthy-weight-loss/what-are-the-benefits-of-healthy-eating-and-exercise

The Many Names for Sugar... and it's effect on your health!

SUGAR... It's everywhere you look. More and more, I read articles about it and they all say the same thing: Sugar is poison. Are you sitting there thinking, "I don't consume much sugar!" THINK AGAIN. Here are some of the many names of sugar:

Agave Nectar, Barley Malt, Beet Sugar, Brown Sugar, Buttered Syrup, Cane juice crystals, Cane sugar, Caramel, Confectioner’s sugar, Carob syrup, Castor sugar, Corn Syrup, Crystalline Fructose, Date sugar, Demerara sugar, Dextran, Dextrose, Diastatic malt, Diatase, Ethyl maltol, Evaporated Cane Juice, Fructose, Fruit juice, Fruit juice concentrate, Galactose, Glucose, Glucose solids, Golden sugar, Golden syrup, Grape Sugar, HFCS, High Fructose Corn Syrup, Honey, Icing sugar, Invert sugar, Lactose, Maltodextrin, Maltose, Mannitol, Malt Syrup, Maple syrup, Molasses, Muscovado sugar, Organic Raw Sugar, Panocha, Raw sugar, Refiner’s Syrup, Rice syrup, Sorbitol, Sorghum syrup,  Sucrose, Sugar, Syrup, Treacle, Turbinado Sugar, Yellow Sugar.

Now do I have your attention?
 

Why, you ask, are there so many names for sugar?? Because more and more manufacturers are adding sugar to their--already processed--foods, because sugar is addicting. The more you have, the more you want.  

Sugar has no nutritional value. 

 

Highly refined grains and hidden sugars can cause high glycemic blood sugar problems. These can found in: sodas, ketchup, cereals, fruit juice, jams, jellies, canned fruit, prepared foods, ice cream, cookies, candy, cakes, pies, pastries and most other desserts. Processed starches that behave like sugar in your body are white flour, white rice, pasta (unless the flour is listed as 100% whole wheat), enriched flour, tapioca, cornstarch and processed breakfast cereals.http://commonsensehealth.com/Diet-and-Nutrition/List_of_Sugar_Names_and_Sugar_Facts.shtml

 Still not convinced? Sugar is one of the major causes of the increasing problems with obesity. Sugar can increase your cholesterol, feed cancer, interfere with the absorption of protein, decrease growth hormone, and can cause behavioral problems in children. Sugar also contributes to diabetes. Growing up, I thought that diabetes was hereditary, but it can actually occur because of a poor diet.

 Diabetes is the seventh leading cause of death in the United States... but you can help prevent type 2 diabetes by keeping a healthy body weight and an active lifestyle.

http://www.medicinenet.com/diabetes/focus.htm

Still think you don't consume much sugar?

Today we have a nation that is addicted to sugar. In 1915, the national average of sugar consumption (per year) was around 15 to 20 pounds per person. Today the average person consumes his/her weight in sugar, plus over 20 pounds of corn syrup. http://macrobiotics.co.uk/sugar.htm

 Get up, and go take a look in your kitchen. Look at the ingredient labels on all the food in your cabinets, refrigerator and freezer. 

Maybe it's time to start cleaning out your cabinets...

Eat by Choice, Not by Habit

This wonderful book, Eat by Choice, Not by Habit, was written by Sylvia E. Haskvitz. It's my latest read, and I wanted to share some of her points with you.

Overall, this book talks about the relationship people have with their body, and the food they choose to eat. So many people eat without thinking, and choose the food they eat for emotional reasons.

Imagine eating--or not eating--with a sense of harmony and balance because you're firmly connected to your feelings and needs. You know what choices you make in every moment. You eat in moderation, moving away from the table easily without hassle, guilt, or the inclination to manipulate yourself into starvation.

You step on a scale once in a while without curiosity. You don't cringe and avoid the scale, and you're not wedded to weighing a certain number on the scale either. Instead, you're enjoying every sensual flavor of food--and of life, too.


I really liked this book for so many reasons. Mostly because I completely related to the above paragraphs. Life is about choices. I have chosen to eat a certain way... I enjoy the foods I eat, more so than I ever did in the past. I avoid unhealthy foods effortlessly, and if I do eat something that may not be ideal, I feel no guilt whatsoever. I have never been happier with my weight and size, and most of all, I just feel good about myself.

Life is about choices... If you are unhappy with the way you look or feel, choose to do something about it. Stop reaching for food out of habit... stop, and think about what you are putting into your body. It's possible to eat healthy, feel satisfied, AND feel good about yourself and the choices you are making.

Always offer healthy foods to your kids.

 I never understood parents who claimed their children were "picky eaters", yet the only food in the cabinets were sugary cereals, potato chips, and ding dong's. You have to offer a variety of healthy foods to your children if you expect them to eat in a healthy way.

Where is the first place kids look to for guidance? YOU. If you are eating prepackaged, processed food every day, that is what your kids will want to eat too.

Are you unhappy with the way you look or feel? Do you have troubles finding the energy just to accomplish your daily tasks? Do you feel overweight? Then think about the food and drinks you are consuming on a daily basis--Are your children eating the same foods? If you feel like YOU should be eating healthier, then they definitely need to be eating better... Just because they are young and/or skinny, does NOT mean they can eat whatever they want. It is even MORE important for babies, toddlers, kids and teenagers to eat a wide variety of healthy foods.

On Sunday we were in Columbia, MO and stopped at a restaurant called "Sophia's" before heading home. I ordered a salad, and asked for salmon on the side. When our food came, my (almost) three year old asked what the salmon was. I told him it was fish, and he asked for a bite. He ended up eating at least half, but I didn't mind AT ALL. He loved it, and I am so proud of him for trying something new.

Never ONCE have we ordered food for our boys from the "kids menu". (When we eat out, which is NOT very often) Have you noticed the options? Hot dog, mac and cheese, breaded chicken fingers... usually with fries on the side. These meals are NOT healthy. We order healthy foods from the menu and then share with the boys. We all eat off each others plates and try new things.

We don't reward or bribe Cade with candy or any other "treats" like that. So many parents out there have the idea that rewarding your children means buying them their favorite candy bar. On occasion we "reward" him with a new book or toy... For us, the real reward is seeing the excitement on Cade and Cohen's face when we start slicing up a pineapple or cantaloupe on the kitchen counter. They love fruit, and they do okay with vegetables. But we, as parents, try to set an example by eating plenty of fruits and vegetables ourselves. Cade has never had soda pop... my husband and I don't drink it. Our boys don't drink juice (they eat fresh fruits every day instead)... they drink water during the day, and milk before bedtime and when they wake up.

Are your children older now, and have more say about what they eat? That's fine, educate them. "This is NOT good for you, you really should not eat. Why don't you have _______ instead." They will probably fight you, but that's fine. Everyone needs to eat well balanced meals, with very little (IF ANY) sweets. If you cook fresh, home cooked meals and keep healthy foods around, your kids WILL eat them. We make sure we wash all of our fruits and veggies before we put them in the fridge, because Cade will get in there himself and grab a raw carrot as a snack. (which we love!)

It's your job to take care of your family (and yourself!) ... Start establishing healthy eating habits in your house!

Living Kell: Inspiration, Motivation, Dedication.

Ask and you shall receive!

First of all, I would like send out a big THANK YOU for the support I have received for this blog. When I started, I was so fired up about getting healthy and living well. After sharing my knowledge and experiences, the comments, questions and support has fueled that fire, and I am ready to do more!

Living Kell is now offering Personal Coaching, and I am currently accepting a limited number of clients. I will continue to blog as usual, but I have had some overwhelming responses, and people asking what I would charge to help them in a more personal way. So many of you know what you need to do, but need someone to hold you accountable... to be near you, supporting you, and occasionally giving you a good kick in the rear. As much as I would love to help people during my "free time" (haha!) I do have a beautiful family to raise and support, and time is money.  :) If you live in the area, and are seriously interested, please email me at kelly.meuschke@gmail.com. I will then reply with the pricing and details. 

Keep in mind that I am only taking a limited number of clients... it's time to MAKE THE DECISION to live a healthier life!

The Scoop on Poop.

Everybody poops. But not everyone talks about it!

Well I am. I recently discovered how important pooping really is. I would never have talked about it to anyone else, let alone post it for the whole world to see. But it really is an important issue that needs to be addressed.

I have done some research on the topic, and here is what I have found: Everyone has their own "normal" schedule of pooping, however, not everyone's "normal" is healthy. The healthiest individuals seem to poop every day, and occasionally every other day. It should be painless, soft, and brownish in color. Some foods will change the color of feces, but generally speaking, poop should not be extremely light or dark in color. (this can be a sign of a more serious issue)

Does your poop float?

The heavier the poop, the heavier you have been eating. People who drink plenty of water, get plenty of fiber  and eat their vegetables, should have more floaters than sinkers. So if your poop isn't floating, make sure you are getting enough fiber and green veggies. Fiber is not necessarily absorbed into your system, but it helps to get things moving in your body. However, people who only have floaters may have some malabsorption issues, so make sure you're not getting too much fiber.

Should your number-one priority be the consistency of your number two's?? Not really... but eating healthy foods and getting plenty of exercise will help you to poop more consistently, and will make you feel better in general.

 Happy trails!

It's time to start taking responsibility for the way you eat/exercise.

Today's subject is EXCUSES. Believe me, I have been there, done that, and I know how easy it is to excuse eating bad food and not exercising. But I'm here to tell you, NO MORE EXCUSES.

Everyone can do something to improve their health. Still not convinced? Here's a few reasons to live a healthier life:

Boost your Mood. Exercising increases endorphins. Endorphins make you happy. Any time I have been really stressed, I ask my husband to watch the boys and I go for a run, do a cardio video or go to the gym. It has never failed to make me feel better. AND... knowing that you're getting slimmer and healthier is a mood booster as well.

Live longer. Sounds harsh, but it's true. I could list so many health issues that arise from poor eating and exercising habits. Getting off your butt and getting your heart rate up will make you feel better, but it also exercises your muscles and your heart. You may think you're invincible, but unfortunately, most people don't make the effort to live healthier until something bad happens to themselves or someone they love.


Set an example. Children see everything. It's your job as a parent to teach your children how to be healthy. They need to learn to make good choices... and unfortunately, the more junk food there is, the less likely they will be to reach for something healthy. Lead by example by skipping the junk and drinking plenty of water. Don't have children? You might someday... start those healthy habits now.

You never know, you might be setting an example for the adults in your life as well.

And if you're still not convinced... 
Look good. Everyone has something they would like to change about themselves, and for women, it's usually their dress size. It takes just as much (or more) effort to moan, groan, and complain about how you look than it does to actually takes the steps to looking (and feeling) better.

Everyone can do something to live a healthier life. NO MORE EXCUSES.