Follow the calendar and perform the exercises for the day. I will be adding a video link to give you a better visual.....and I am hoping I may have some kids join in too!
Share with others, challenge yourself and most of all.....have FUN!!
Friday, May 31, 2013
June Challenge....."Ab"tacular!
It's a new month and that means a new challenge! June will be all about working our abs.
Follow the calendar and perform the exercises for the day. I will be adding a video link to give you a better visual.....and I am hoping I may have some kids join in too!
Share with others, challenge yourself and most of all.....have FUN!!
Follow the calendar and perform the exercises for the day. I will be adding a video link to give you a better visual.....and I am hoping I may have some kids join in too!
Share with others, challenge yourself and most of all.....have FUN!!
Wednesday, May 22, 2013
BBQ Chicken Quinoa Salad
I am so excited about this AWESOME recipe! I found it from one of my favorite blogger: Iowa Girl Eats:) Thank you for this YUMMY and HEALTHY recipe.
Quinoa is truly a SUPER FOOD!! Here are some facts about quinoa....just in case you need a reason other than it tastes great to eat it:)
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
And here's the recipe.....
Serves 4
Ingredients:
1 cup quinoa, rinsed very well
2 cups chicken broth
2 chicken breasts
salt & pepper
2 ears corn, shucked (or 1 cup corn kernels)
1/2 cup black beans, drained & rinsed
1/2 cup shredded sharp cheddar cheese
1/4 cup chopped fresh cilantro
1/4 cup plain Greek yogurt
1/4 cup BBQ sauce (plus more for chicken)
Directions:
1. Rinse quinoa very well in a fine mesh sieve under cold running water. Combine with the chicken broth in a saucepan then bring to a boil. Place a lid on top, lower heat to medium-low, and cook until quinoa is tender, about 20 minutes.
2. Meanwhile, season both sides of the chicken breasts with salt & pepper, then grill over medium-high heat for 4-5 minutes a side, or until no longer pink in the center. (Alternatively you could poach the chicken, or use leftover or rotisserie chicken.) Add corn to the grill at the same time, and rotate every couple of minutes to evenly char on all sides. Remove chicken and corn to a plate and let cool slightly. Shred or cut chicken into cubes, then mix with enough BBQ sauce to coat. Slice kernels off the cob.
3. Mix together Greek yogurt and BBQ sauce in a bowl. Evenly divide the cooked quinoa, shredded BBQ chicken, grilled corn, black beans, and shredded cheese between four plates. Drizzle with yogurt and BBQ sauce mixture, then garnish with chopped cilantro.
Quinoa is truly a SUPER FOOD!! Here are some facts about quinoa....just in case you need a reason other than it tastes great to eat it:)
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids, and may help you to lose weight (it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense,” which means it has fewer calories for the same volume of food).
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron; it aids in neurotransmitter synthesis, regulation of body temperature, enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
And here's the recipe.....
Serves 4
Ingredients:
1 cup quinoa, rinsed very well
2 cups chicken broth
2 chicken breasts
salt & pepper
2 ears corn, shucked (or 1 cup corn kernels)
1/2 cup black beans, drained & rinsed
1/2 cup shredded sharp cheddar cheese
1/4 cup chopped fresh cilantro
1/4 cup plain Greek yogurt
1/4 cup BBQ sauce (plus more for chicken)
Directions:
1. Rinse quinoa very well in a fine mesh sieve under cold running water. Combine with the chicken broth in a saucepan then bring to a boil. Place a lid on top, lower heat to medium-low, and cook until quinoa is tender, about 20 minutes.
2. Meanwhile, season both sides of the chicken breasts with salt & pepper, then grill over medium-high heat for 4-5 minutes a side, or until no longer pink in the center. (Alternatively you could poach the chicken, or use leftover or rotisserie chicken.) Add corn to the grill at the same time, and rotate every couple of minutes to evenly char on all sides. Remove chicken and corn to a plate and let cool slightly. Shred or cut chicken into cubes, then mix with enough BBQ sauce to coat. Slice kernels off the cob.
3. Mix together Greek yogurt and BBQ sauce in a bowl. Evenly divide the cooked quinoa, shredded BBQ chicken, grilled corn, black beans, and shredded cheese between four plates. Drizzle with yogurt and BBQ sauce mixture, then garnish with chopped cilantro.
Tuesday, April 30, 2013
May Challenge Time!
It's challenge time again! Attached is the calendar I want you to follow for the next month....its all about BURPEES and SQUATS:)
Each day follow the number of reps you have to do and GO FOR IT! It doesn't matter if you get 1 or all the reps asked for, I just want you to be consistent.
You can also earn a Figure By Faith tank or T-shirt too!
This is what you need to do:
Also, I would take a photo within the 1st couple of days and then the last day...not required however its a GREAT motivator! Lastly, HAVE FUN and see what inner strength you have.
Holy Hugs,
~Deb
Each day follow the number of reps you have to do and GO FOR IT! It doesn't matter if you get 1 or all the reps asked for, I just want you to be consistent.
You can also earn a Figure By Faith tank or T-shirt too!
This is what you need to do:
- Commit by posting here or on Facebook that you are in!
- Post daily your rep accomplishment.
- Encourage others! Share with one or more to join in the fun:)
Also, I would take a photo within the 1st couple of days and then the last day...not required however its a GREAT motivator! Lastly, HAVE FUN and see what inner strength you have.
Holy Hugs,
~Deb
Thursday, April 25, 2013
YES, YOU CAN!
Have you ever had a "God Thing" happen to you?? After what I just experienced yesterday and just posting about food being our friend.....I had to share.
Yesterday I met with the group of kids who are special needs (awesome I may add) and we were having our devotion and weekly motivation/plan time. I shared that this week is all about staying motivated and "YES, YOU CAN!" The scripture is one of my favorites: Philippians 4:13 ~ "I can do all things through Christ who strengthens me."
After our talk, one of the kids came up to me and shared something with me that they were feeling guilty about....eating 2 molten cakes. Personally, I was jealous because I LOVE those things :), however I could see there was concern and guilt being felt about eating them. Sometimes all reason is not there for these kids.....but then again is it for me too? Justification about it being giving and not upsetting someone who gives you something, then not having it go to waste if no one else was going to eat it. I let him share all his thoughts and feelings and replied with:
I got the honest answer! This made me think about times I would "think" I was so hungry that I just had to have it, however it was often junk food and not clean healthy food.
You can say yes or you can say no....YOU have the choice!
Yesterday I met with the group of kids who are special needs (awesome I may add) and we were having our devotion and weekly motivation/plan time. I shared that this week is all about staying motivated and "YES, YOU CAN!" The scripture is one of my favorites: Philippians 4:13 ~ "I can do all things through Christ who strengthens me."
After our talk, one of the kids came up to me and shared something with me that they were feeling guilty about....eating 2 molten cakes. Personally, I was jealous because I LOVE those things :), however I could see there was concern and guilt being felt about eating them. Sometimes all reason is not there for these kids.....but then again is it for me too? Justification about it being giving and not upsetting someone who gives you something, then not having it go to waste if no one else was going to eat it. I let him share all his thoughts and feelings and replied with:
- What is done is done
- If you are not feeling good about what you choose to do then we need to remember this if it happens again
- Tell the person trying to give you something thank you, however you choose not to have more
I got the honest answer! This made me think about times I would "think" I was so hungry that I just had to have it, however it was often junk food and not clean healthy food.
You can say yes or you can say no....YOU have the choice!
Wednesday, April 24, 2013
Food is your FRIEND, not your enemy!
A battle with food is not a way to live. I have been there and now realize food is my friend. Do I ever have days I feel like I am losing??...holidays, parties and stress....YES! When I focus on that the food fuels my body to function and that cookie or treat will always be there tomorrow, I am able to stay on track with portion control.
Try and focus on eating 5-6 meals per day. You may be saying: EATING 5-6 MEALS PER DAY IS SO MUCH FOOD. I CAN’T EAT IT ALL!
The idea with clean eating is not to eat extra food, but to take the normal amount of food you eat (or should eat) and divide that into your 5-6 meals per day.
If you are struggling with the number of meals to cook and what to prepare, use your normal 3 meals for the day and then divide them in half and spread them out to every 2-3 hours. This is a great way to create a habit of eating every 2-3 hours and getting 5-6 meals in daily. I have even suggested to clients to set a reminder in you calendar to eat.
My typical day looks like this:
6-7ish ~ breakfast
9-10am ~ snack
12-1 ~ lunch
2-3 ~ snack
5-6 ~ meal
8 ~ snack if starving:)
Now is the time to have control of food and create that special friendship!!!
Try and focus on eating 5-6 meals per day. You may be saying: EATING 5-6 MEALS PER DAY IS SO MUCH FOOD. I CAN’T EAT IT ALL!
The idea with clean eating is not to eat extra food, but to take the normal amount of food you eat (or should eat) and divide that into your 5-6 meals per day.
If you are struggling with the number of meals to cook and what to prepare, use your normal 3 meals for the day and then divide them in half and spread them out to every 2-3 hours. This is a great way to create a habit of eating every 2-3 hours and getting 5-6 meals in daily. I have even suggested to clients to set a reminder in you calendar to eat.
My typical day looks like this:
6-7ish ~ breakfast
9-10am ~ snack
12-1 ~ lunch
2-3 ~ snack
5-6 ~ meal
8 ~ snack if starving:)
Now is the time to have control of food and create that special friendship!!!
Tuesday, April 23, 2013
Choose Life!
We will never enjoy life unless we make a quality
decision to do so. Satan is an expert at stealing and our joy is one of
his favorite targets. Nehemiah 8:10 tells us that the joy of the Lord is
our strength. In John 10:10 we are told that "the thief" comes to kill,
steal, and destroy, but that Jesus came that we might have and enjoy
life. Satan is the thief, and one of the things he seeks to steal is our
joy. If he can steal our joy from us, we will be weak; and when we are
weak, the enemy takes advantage of us.
Weak believers are no threat to him and his work of destruction. In order to live as God intends for us to live, the first thing we must do is truly believe that it is God's will for us to experience continual joy. Then we must decide to enter into that joy. Experiencing enjoyment in our souls is vitally important to our physical, mental, emotional and spiritual health. Proverbs 17:22 says, "A happy heart is good medicine and a cheerful mind works healing, but a broken spirit dries up the bones." It is God's will for us to enjoy life! Now it is time to decide to enter into the full and abundant life that God wills for us.
Joy and enjoyment are available just as misery is available. Righteousness and peace are available and so are condemnation and turmoil. There are blessings and curses available, and that is why Deuteronomy 30:19 tells us to choose life and blessings.
From the book New Day, New You by Joyce Meyer. Copyright 2007 by Joyce Meyer. Published by FaithWords. All rights reserved.
Weak believers are no threat to him and his work of destruction. In order to live as God intends for us to live, the first thing we must do is truly believe that it is God's will for us to experience continual joy. Then we must decide to enter into that joy. Experiencing enjoyment in our souls is vitally important to our physical, mental, emotional and spiritual health. Proverbs 17:22 says, "A happy heart is good medicine and a cheerful mind works healing, but a broken spirit dries up the bones." It is God's will for us to enjoy life! Now it is time to decide to enter into the full and abundant life that God wills for us.
Joy and enjoyment are available just as misery is available. Righteousness and peace are available and so are condemnation and turmoil. There are blessings and curses available, and that is why Deuteronomy 30:19 tells us to choose life and blessings.
From the book New Day, New You by Joyce Meyer. Copyright 2007 by Joyce Meyer. Published by FaithWords. All rights reserved.
Monday, April 22, 2013
New Day, New You devotional ~ day 4
Love: Your First Priority
1 Corinthians 12:31
Where does love fit into your list of priorities? Jesus said, "A new commandment I give to you, that you love one another; as I have loved you" (JOHN 13:34 NKJV). It seems to me that Jesus was saying love is the main thing on which we should concentrate. The apostle Paul states that "faith, hope, love abide . . . but the greatest of these is love" (1 CORINTHIANS 13:13).
Love should be number one on our spiritual priority list. We should study love, pray about love, and develop the fruit of love by practicing loving others. God is love, so when we walk in His love we abide in Him.
Because we walk in God's love by receiving and expressing it, we should not deceive ourselves into thinking we can love God while we hate other people (SEE 1 JOHN 4:20). It took me about forty-five years to realize that my priorities were mixed up and that I was not making love the main thing in my life. The commitment to learn how to walk in love has been the single best decision I have ever made as a Christian.
From the book New Day, New You by Joyce Meyer. Copyright 2007 by Joyce Meyer. Published by FaithWords. All rights reserved.
1 Corinthians 12:31
Where does love fit into your list of priorities? Jesus said, "A new commandment I give to you, that you love one another; as I have loved you" (JOHN 13:34 NKJV). It seems to me that Jesus was saying love is the main thing on which we should concentrate. The apostle Paul states that "faith, hope, love abide . . . but the greatest of these is love" (1 CORINTHIANS 13:13).
Love should be number one on our spiritual priority list. We should study love, pray about love, and develop the fruit of love by practicing loving others. God is love, so when we walk in His love we abide in Him.
Because we walk in God's love by receiving and expressing it, we should not deceive ourselves into thinking we can love God while we hate other people (SEE 1 JOHN 4:20). It took me about forty-five years to realize that my priorities were mixed up and that I was not making love the main thing in my life. The commitment to learn how to walk in love has been the single best decision I have ever made as a Christian.
From the book New Day, New You by Joyce Meyer. Copyright 2007 by Joyce Meyer. Published by FaithWords. All rights reserved.
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