I know it has been way too long since my last post. With the holidays and a trip I have been really busy. We have been hit with a lot of cold weather and snow. The boys had a week off even before winter break due to snow. I thought we live in Tennessee? This is the south right? Well it is the end of the year and I am already ready for some warm weather and sunshine.
As this year comes to an end I have to sit and reflect on it and ponder how it went overall. I know I could always do better, give more, be more. I always find myself coming short of what and who I want to be. I am so thankful for what God has blessed me with, a wonderful husband, 3 beautiful children, a warm home, a job for my husband... the list could go on. With all that I wonder why I am not doing more... being more.
As the new year approaches I am not going to make resolutions because I know that they don't work, but I am going to try my best to do more... be more than I am right now. There are so many people out there who are in need of something. Something maybe I could give them... a kind word...a good deed....a fresh loaf of bread...something. I don't know what it may be, but as this New Year begins I am going to make it a daily prayer of mine to ask God if there is something I could do or someone in need that I could help in some way. I think I feel that I want this 2011 to be less about me and more about others. I hope I could fulfill this.
I hope you all had a wonderful blessed Christmas and have a Happy New Year.
Today's tip is mostly for myself, try to be more focused on others than myself. Yes I will still eat healthy and exercise and take care of myself, but I am really going to try to be more sensitive to the needs of others.
Blessings,
Trish
Thursday, December 30, 2010
Friday, December 3, 2010
Switch it up
I've been exercising 6 days a week for almost four years now. I'm committed I'd guess you would say. I have to do this for me and if I don't I am afraid that I will just slack back to not doing anything. I have come too far to go back to my old ways of eating whatever I wanted and sitting on the couch. Do I love to exercise you ask? Well, no I don't. Most mornings I get up, have my coffee and wish I didn't have to do it. But, I do it. For me exercise DVDs are what work. I have a set period of time, a certain type of workout and someone telling me what to do and for how long to do it. It just works for me. So day in and day out I pop in one of my 20 DVDs and work out. I do pick out different ones so I am not working out the same muscles every day. Some days I do more cardio, some days strength, some days yoga. But, it usually is always a DVD. So, today my wonderful husband said, "Come on and work on the weights". My first reaction was yuck... the basement, the weight bench gross. I hate going down to the basement. It is cold, damp and on the dark side. But as I looked at my DVD collection and realized I was bored with them, I agreed to go give it a try.
So, I went to the dungeon and he had me all set up to do some sets of heavier weights, abs, chest presses, clean and jerks, weighted squats etc. He actually was quite a good trainer pushing me to do more than I thought I could. I was actually enjoying it a bit. Then for part 2 he had me boxing with the punching bag and then with sparring gloves... Well that was it. I LOVED IT. I think I was made to punch people. Just kidding but really I loved doing it and before you know it I put in 40 minutes of strength and cardio and really enjoyed it and it was something different.
The key is to switch things up so you don't get bored. I was doing different DVDs but it was still the same type of thing. This was something new and something I really enjoyed and hope to incorporate into my workout schedule.
So today's tip: Tip #1 is get moving... do something...exercise. Tip #2 if you already are exercising, mix it up a bit. If you jog, try tennis. If you walk, try jogging intervals. If you do the elliptical try going for a bike ride. Do anything to mix it up so you don't get bored and you will see changes in your body also.
Blessings,
Trish
So, I went to the dungeon and he had me all set up to do some sets of heavier weights, abs, chest presses, clean and jerks, weighted squats etc. He actually was quite a good trainer pushing me to do more than I thought I could. I was actually enjoying it a bit. Then for part 2 he had me boxing with the punching bag and then with sparring gloves... Well that was it. I LOVED IT. I think I was made to punch people. Just kidding but really I loved doing it and before you know it I put in 40 minutes of strength and cardio and really enjoyed it and it was something different.
The key is to switch things up so you don't get bored. I was doing different DVDs but it was still the same type of thing. This was something new and something I really enjoyed and hope to incorporate into my workout schedule.
So today's tip: Tip #1 is get moving... do something...exercise. Tip #2 if you already are exercising, mix it up a bit. If you jog, try tennis. If you walk, try jogging intervals. If you do the elliptical try going for a bike ride. Do anything to mix it up so you don't get bored and you will see changes in your body also.
Blessings,
Trish
Tuesday, November 30, 2010
One of my not so new favorites...
Some people have been asking me about carbohydrates and which ones are good. I have written before that if you choose whole grains over white ones that is your best choice. One thing that I didn't mention is one of my favorite grains quinoa pronounced (keen wah). Even though technically it is not a grain it is a actually the seed of a leafy plant related to spinach. How about that? It really is a cool little grain..seed.
Quiona is high in protein and includes all the nine essential amino acids. It is the choice of grains for vegans and vegetarians, as it helps them take in the adequate amount of protein, required in a healthful diet. It contains lysine, an amino acid that is very important for the growth of tissues and tissue repair. It has slow releasing, high level of carbohydrates, that give the stomach a full feeling for a long time. Plus it tastes great. It is like cous cous but way more healthy for you. It cooks up in only 10 minutes !!
You can eat it for breakfast like oatmeal, or use it in cold or hot salads. You can mix in beans, roasted vegetables, cucumbers, cheese., nuts. This really is a versatile little grain..I mean seed.
Today's tip is to try this little seed called quinoa. You can use it in place of pasta or rice. Here is what i like to do with it.
Cook according to directions, which is 1 Cup quinoa to 2 cups water.
After it is done, fluff it like rice and then add the following
1/4 C extra virgin olive oil
1 Tbsp fresh lemon juice
1/2 C walnuts or any nuts you like
1/2 C grape tomatoes
1/2 C feta cheese
1 cucumber
some fresh parsley, dill or basil
salt and pepper to taste.
Mix all this and let sit for a while in the refrigerator and enjoy cold or at room temp.
This is a delicious and healthy side dish, main dish or salad.
Blessings,
Trish
Quiona is high in protein and includes all the nine essential amino acids. It is the choice of grains for vegans and vegetarians, as it helps them take in the adequate amount of protein, required in a healthful diet. It contains lysine, an amino acid that is very important for the growth of tissues and tissue repair. It has slow releasing, high level of carbohydrates, that give the stomach a full feeling for a long time. Plus it tastes great. It is like cous cous but way more healthy for you. It cooks up in only 10 minutes !!
You can eat it for breakfast like oatmeal, or use it in cold or hot salads. You can mix in beans, roasted vegetables, cucumbers, cheese., nuts. This really is a versatile little grain..I mean seed.
Today's tip is to try this little seed called quinoa. You can use it in place of pasta or rice. Here is what i like to do with it.
Cook according to directions, which is 1 Cup quinoa to 2 cups water.
After it is done, fluff it like rice and then add the following
1/4 C extra virgin olive oil
1 Tbsp fresh lemon juice
1/2 C walnuts or any nuts you like
1/2 C grape tomatoes
1/2 C feta cheese
1 cucumber
some fresh parsley, dill or basil
salt and pepper to taste.
Mix all this and let sit for a while in the refrigerator and enjoy cold or at room temp.
This is a delicious and healthy side dish, main dish or salad.
Blessings,
Trish
Monday, November 22, 2010
To be Thankful
Well it's the week of Thanksgiving...already. Time does fly by. This is a wonderful time of year. Crisp weather, comfort foods, cozy fires. I love it. This year we are hosting Thanksgiving dinner at our house. I love Thanksgiving because it is a time to get together with family and friends and give thanks for all that God has blessed us with. It is a day that is somewhat non commercial unlike all the other holidays out there. I am thankful that we take one day every year to say Thank you God, we are so blessed. We should all take every day to realize what bounty we all have and how blessed we truly are. I forget this day in and day out. We have so much and there are so many out there with so little.
So as this week goes on try to reflect on how blessed you really are. Give your children a big hug and tell them how much you love them. Thank God for your spouses, children, family and friends. Pray for them this week. In the hustle to get all the food on the table that is so wonderful take some quiet moments to say
"Jesus, I truly am thankful."
Blessings,
Trish
So as this week goes on try to reflect on how blessed you really are. Give your children a big hug and tell them how much you love them. Thank God for your spouses, children, family and friends. Pray for them this week. In the hustle to get all the food on the table that is so wonderful take some quiet moments to say
"Jesus, I truly am thankful."
Blessings,
Trish
Wednesday, November 17, 2010
How Much Does Healthy Eating Cost?
http://marketplace.publicradio.org/display/web/2010/11/16/pm-how-much-does-healthy-eating-cost/
How much does healthy eating cost? Although I don't think the cost of the healthy meal in this article is totally accurate, it does give us an idea of what healthier options cost. Yes, healthy foods cost more on average than non healthy foods. You can get candy bars most places for 50 cents or sometimes even 3 for $1.00 and one single organic apple can cost up to $2.00! I know because I buy them for a snack when I am out shopping.
I used to always go for the cheaper option... every time. But, as I learn more about foods, how they are made, what they are made with, how they are packaged etc.. I usually never go for the cheapest option, but the one most nutritionally sound. Take for instance a loaf of bread. Sure you can go to any supermarket and find their brand bread for 99 cents or less. You may even opt for their wheat bread. If you just look at the ingredients you will quickly see that there are over 30 things listed and probably high fructose corn syrup or partially hydrogenated oils in it. The wheat bread IS NOT 100% whole wheat. It is enriched which means they strip out the good stuff and then replace it with artificial ingredients... thus the long list. Plus have you ever bought a loaf of bread and notice it lasts like 2 weeks without getting stale? When I make a loaf of homemade bread it lasts one day... that's it. If you check the other breads that cost $2.50 to even $3.50 a loaf you hopefully will find 100% whole wheat, nuts, seeds, oats, other grains, no added sugars. You will pay more for this bread but in the end it will be worth it for your overall health.
If you don't believe me about junk food being cheaper... check out all the fast food places. I could feed my family of 5 at one of these restaurants for less than $20 easily. I could probably for under $15. Where can you feed a family of 5 for that price? It is sad that I can go and feed them burgers, fries, fried chicken, ice cream and soda for that price yet a healthy meal would be at least double maybe even triple that price.
I know it is much easier and cheaper to just go through the drive through and grab something off the dollar menu. Trust me I have done it with my kids. I am the queen of trying to stretch my dollar, but I am learning that you cannot put a cost on good health. So each day I try to make healthier choices little by little and I hope you will too.
Today's tip: Try to make one healthier choice today when you have a meal. One healthier choice leads to another and another.
Blessings,
Trish
How much does healthy eating cost? Although I don't think the cost of the healthy meal in this article is totally accurate, it does give us an idea of what healthier options cost. Yes, healthy foods cost more on average than non healthy foods. You can get candy bars most places for 50 cents or sometimes even 3 for $1.00 and one single organic apple can cost up to $2.00! I know because I buy them for a snack when I am out shopping.
I used to always go for the cheaper option... every time. But, as I learn more about foods, how they are made, what they are made with, how they are packaged etc.. I usually never go for the cheapest option, but the one most nutritionally sound. Take for instance a loaf of bread. Sure you can go to any supermarket and find their brand bread for 99 cents or less. You may even opt for their wheat bread. If you just look at the ingredients you will quickly see that there are over 30 things listed and probably high fructose corn syrup or partially hydrogenated oils in it. The wheat bread IS NOT 100% whole wheat. It is enriched which means they strip out the good stuff and then replace it with artificial ingredients... thus the long list. Plus have you ever bought a loaf of bread and notice it lasts like 2 weeks without getting stale? When I make a loaf of homemade bread it lasts one day... that's it. If you check the other breads that cost $2.50 to even $3.50 a loaf you hopefully will find 100% whole wheat, nuts, seeds, oats, other grains, no added sugars. You will pay more for this bread but in the end it will be worth it for your overall health.
If you don't believe me about junk food being cheaper... check out all the fast food places. I could feed my family of 5 at one of these restaurants for less than $20 easily. I could probably for under $15. Where can you feed a family of 5 for that price? It is sad that I can go and feed them burgers, fries, fried chicken, ice cream and soda for that price yet a healthy meal would be at least double maybe even triple that price.
I know it is much easier and cheaper to just go through the drive through and grab something off the dollar menu. Trust me I have done it with my kids. I am the queen of trying to stretch my dollar, but I am learning that you cannot put a cost on good health. So each day I try to make healthier choices little by little and I hope you will too.
Today's tip: Try to make one healthier choice today when you have a meal. One healthier choice leads to another and another.
Blessings,
Trish
Tuesday, November 16, 2010
Add whole grains to your diet
I know there are a lot of fad diets... low fat, low carb, low whatever, and though these may work for a short period of time, they do not work long term. I hear all the time "I'm not eating carbs". This just doesn't work. We all need a well balanced diet to maintain a healthy lifestyle and yes you can eat carbs and lose weight. If you cut a whole food group out of your diet you may lose weight initially, but can you really go your whole life without a slice of pizza or bread or a dish of pasta? The key is moderation and choosing the right carbs.
Whole grains should be what you focus on. 100% whole wheat breads and pastas are delicious and so good for you. Whole grains take longer to digest so you feel full longer and hopefully will eat less. Choose brown rice instead of white rice. Sweet potatoes are a fantastic choice. They are so high in vitamins and minerals.
So today's tip is DO NOT cut out carbs or any one food group out of your diet, just make sure to choose the right ones.
Here is one of my favorite recipes:
Cut sweet potatoes in strips, cubes or slices. Mix with some olive oil. Spread on a baking sheet and sprinkle with salt and pepper or if you like some cinnamon or cayenne pepper and roast in a 500 degree oven for about 20 minutes or until golden brown. So delicious! Try it.
Blessings,
Trish
Whole grains should be what you focus on. 100% whole wheat breads and pastas are delicious and so good for you. Whole grains take longer to digest so you feel full longer and hopefully will eat less. Choose brown rice instead of white rice. Sweet potatoes are a fantastic choice. They are so high in vitamins and minerals.
So today's tip is DO NOT cut out carbs or any one food group out of your diet, just make sure to choose the right ones.
Here is one of my favorite recipes:
Cut sweet potatoes in strips, cubes or slices. Mix with some olive oil. Spread on a baking sheet and sprinkle with salt and pepper or if you like some cinnamon or cayenne pepper and roast in a 500 degree oven for about 20 minutes or until golden brown. So delicious! Try it.
Blessings,
Trish
Friday, November 5, 2010
When you don't feel like it....do it anyway!
It's been over 3 years now and I finally think I have made it a habit. A good habit. The dreaded exercise...No one likes to do it, but it is something so essential for our bodies. We all have tons of excuses why we don't have the time to exercise. I get it. No one wants to wake up at 5am before they go to work to sweat for 30 minutes, but I guarantee you if you do you will not regret it. As the days get shorter and the weather colder it is easier to stay in bed or come home from work and just sit on the couch and relax.
I challenge you to just do it. Do it for life. Do it for more energy. Do it for your kids. Do it for weight loss. Do it for lower blood pressure and lower cholesterol. Do it for heart health. God did not create us to sit around. He created us to move. Modern times make it so easy to just do nothing physical. Email instead of walking to the mailbox. Dishwasher instead of scrubbing dishes. The list can go on and on. Now we buy all sorts of fancy equipment to exercise on. I'm not saying it's bad, I have a treadmill too, but when I think about it, it makes me laugh. Walking on a treadmill in place, lifting weights in our basements while watching tv. All I can think of is how funny Charles Ingalls would think this is. Back then everything was physical labor. Plowing, walking, digging, pulling up water from wells. All you did is exercise.
But, now to modern times... we have all this stuff but we need to use them... regularly. I encourage you to start with walking. That's it... just walk. Start with 20 minutes a day for 3 days a week and then increase to 4 days then to 25 minutes a day and work your way up to 30 minutes of brisk walking 4-5 days a week. You don't need any equipment, just a good pair of sneakers. I lost most of my weight walking. Walking works!!
So today's tip, if you have a park, walking path, hiking trail or a treadmill... just do it... start walking. I promise you will feel great!
Blessings,
Trish
I challenge you to just do it. Do it for life. Do it for more energy. Do it for your kids. Do it for weight loss. Do it for lower blood pressure and lower cholesterol. Do it for heart health. God did not create us to sit around. He created us to move. Modern times make it so easy to just do nothing physical. Email instead of walking to the mailbox. Dishwasher instead of scrubbing dishes. The list can go on and on. Now we buy all sorts of fancy equipment to exercise on. I'm not saying it's bad, I have a treadmill too, but when I think about it, it makes me laugh. Walking on a treadmill in place, lifting weights in our basements while watching tv. All I can think of is how funny Charles Ingalls would think this is. Back then everything was physical labor. Plowing, walking, digging, pulling up water from wells. All you did is exercise.
But, now to modern times... we have all this stuff but we need to use them... regularly. I encourage you to start with walking. That's it... just walk. Start with 20 minutes a day for 3 days a week and then increase to 4 days then to 25 minutes a day and work your way up to 30 minutes of brisk walking 4-5 days a week. You don't need any equipment, just a good pair of sneakers. I lost most of my weight walking. Walking works!!
So today's tip, if you have a park, walking path, hiking trail or a treadmill... just do it... start walking. I promise you will feel great!
Blessings,
Trish
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