We have 4 children, 3 teen boys and a 7 year old princess. Our life is busy like most of you, we travel, we are in a hurry, we are on the go more than we are at home. Some days, having the time to "prepare" a healthy snack is challenging. So I have a put together a list for you of some of our favorite "Easy Grab & Go" snacks. If you travel, these are great things to take with you.
Other Easy and Healthy Snacks include Fresh Organic Fruits and Veggies. And on a side note, Costco has really stepped things up by placing green "organic" stickers on their price label including their refrigerator and frozen sections. Look for them the next time you head to Costco.
Now I want you to know that in the world of technical "Clean Eating", a few of these may not qualify, but they are pretty darn close and they are a better alternative to what you may stick on your mouth due to lack of time and effort.
1. Kind Bars - Gluten Free and All Natural! I am all about EASY!
2. Kashi Bars - Great little snack that also curbs the chocolate craving
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3. Laraway Bars - This is one of my favorite's for post workout/run.
4. Simply Wild Organic Trail Mix - Always a family favorite, but don't forget, everything in moderation.
5. Nature's Bakery Fig Bar - This is one of my boy's favorites! They usually only last a week in our house.
6. Organic Sun-maid Raisins - Sweet, chewy and totally healthy!
7. Kirkland Extra Fancy Unsalted Mixed Nuts - I like pair these with an apple in the evening as a Snack.
8. Crunchmaster Multi-Seed Crackers - Delicious with Individual servings of Hummus and your Favorite Veggies. I usually have 8-10 crackers in a serving.
9. SABRA Hummus Singles - You knew this was coming, right?
10. Kirkland Blue Berries or Tart Cherries - Easy to take with you or leave in the car! (Located in the snack food area)
COSTCO is bar none my favorite place to shop for FIT eating! Especially with a busy, large family.
I hope this helps make your shopping and "traveling" easier.
If you have found any "clean & FIT" items at Costco that I have not mentioned, please comment here. I would love to know about them and try them out. :)
So I need to be brutely honest....I feel discouraged today. I know I come off as having it all together most days, but i don't, I am just like you. I just happen to be a fitness/health coach, but I have challenges and circumstances and negative thoughts come in to my head too.
Several years ago I took up running NOT because I had a heart for running, but because I was in a financial situation that no longer allowed me to have a Gym membership. In 2008 we brought home our daughter from Guatemala at the age of 8 moths, that following October, only 5 months after bringing her home, she was diagnosed with ALL Leukemia. I no longer was able to maintain my gym membership as I was no longer able to work my real estate business as her care was pretty high maintenance at that time. Being the group fitness junkie that I was, I decided to take up running and join a running group! Now understand, I am a GROUP FITNESS Instructor, if I could dance all day, I would! And dance with people...oh now that puts me in my permanent happy place, but I am NOT a natural born runner. I can out dance most of my runner friends, probably even out squat them...but long distance running...not so much. I had started putting on weight, I was frustrated and discouraged and I had to do something. So running it was!
I remember when I first started, 4oo meters felt like 1 mile and I thought I would colapse. I HATED every aspect of running, but I was committed. I ran my first 5 k, then a 10 k and then a 25 k for the Make-A-Wish Foundation. After that, I was totally hooked!
Who knew running could be so addictive? Let me tell you why. Running has become my time to "download" my mind. That constant, consistent motion of running without having to think about my next move allows me to empty my mind, open my heart and hear from God. It has become my outlet spiritually and physically. I get more great ideas, spiritual fulfillment and endorphin power from my daily runs than anything else.
But today, I am discouraged...About a month ago, while running 10 miles in Michigan, my ankle became really sore, but I just kept running on it thinking I pulled a ligament or muscle. However, 2 weeks ago on my long run with Team in Training, I really struggled and my ankle appeared swollen, turns out, I was running on a stress fracture. And now, I am on low impact exercise only which is not my thing, I'm bored with my workouts and I miss my runs.
So what's the bigger issue here? On October 19th, my husband and I will run our very first Full Marathon in Denver! Yes, me, the non-runner, Certified Group Fitness Instructor is registered to run a Full Marathon...but this time, not for me. I am running for the Leukemia and Lymphoma Society to help find a cure for all those blood disorders that end lives all to soon. Because of LLS, my daughter's form of Leukemia had a 90% cure rate where 30 years ago, it would have been a "death sentence" in the medical world. And here I am, with a stress fracture!
BUT, I know that is not God's will, I know this ankle is healed and I am receiving that healing and I am going to cross that finish line strong! I just wanted to know that if you are struggling with a circumstance or situation, I understand. I can appreciate all the emotions you are feeling including "feeling sorry for yourself". Know that those feelings are normal, just choose NOT to entertain them, because the minute you do, your going to go downhill and it's a lot harder to pull yourself up when your down. Choose to look at what you can do knowing that it's temporary and that you will accomplish your goals and your dreams. It's just an affliction, and you can overcome "all things in Christ who strengthens you".
I want to introduce you to one of my amazing challengers, Bree. Bree is a busy Mama of 3, she came to me frustrated and discouraged with her weight loss as most of us are, but she trusted me and participated in my Accountability Group and found out that Simple Clean Eating, Shakeology and the support of a Coach and other members on the same journey make all the difference in the world. She let go of the quick fix mindset and settled in to making a new lifestyle for herself and her family. Now 5 weeks in, she has lost 18 pounds on the 3 day refresh/clean eating challenge and has decided that adding simple fitness into her life is the next step and has begun PIYO and is thinking of training for her first 5k. For Bree, the journey has just begun and there is now hope and success along the way. I am so incredibly proud of you Bree and happy for you! What an amazing example you are to your children that you can overcome all things! It's truly my privilege and honor to be Coaching you and I thank you for that gift! Let the Adventure continue!
One of my favorite Magazine Subscriptions is Clean Eating! This past month they featured a DIY Deodorant Recipe and I just had to share it. Now mind you, I am now Miss Green Thumb and do it yourself anything is not really my thing, but for some reason, this recipe intrigued me and I wanted to give it a try. Partly because I love coconut oil and use it as a moisturizer and two, I love the smell of Tea Tree oil and Lavender.
Recipe from Clean Eating Magazine
RECIPE
3 TBS Virgin Coconut Oil
2 TBS Shea Butter
2 TBS Arrowroot Powder
3 TBS Baking Soda
5 Drops 100% Tea Tree Oil
5 Drops Lavender Oil
Directions: Use a double boiler or a pot with a "safe-heat" bowl on top, melt coconut oil and shea butter together. Stir until liquid. Remove bowl from heat and stir in arrowroot powder and baking soda. Once mixed smooth, drop in Tea Oil and Lavender Oil and stir again.
Clean out old deodorant stick and pour mixture into it, just to the top. Freeze for 10 minutes or until solid.
Here is one of my families favorite dinner recipes. A sweet treat with none of the guilt!
Sweet and Sour Meatballs
Ingredients:
1 lb. Lean Ground Turkey
1 Cup Cooked Brown Rice
1 8 0z. can crushed Pineapple in juice, drained
1/2 cup Light Soy Sauce
1 tsp. Ginger
Sauce:
3/4 cup reduced sodium low fat Chicken Broth
1/3 Cup Chili Sauce
3 tbs. Rice Vinegar
2 Tbs. Brown Sugar
2 Tsp Cornstartch
1/2 tsp Ground Ginger
Bake at 350
Combine Lean Ground Turkey, Brown Rice, Crushed Pineapple, Light Soy Sauce and Ginger in a bowl. Line Baking Sheet with Foil. Shape meatballs and place on baking sheet. Cook for 25 minutes or until thoroughly cooked.
In another bowl, combine sauce ingredients in a small saucepan, place over stove on medium heat, add cornstarch. Stir often, bring to a boil then reduce heat and continue stirring often till sauce thickens. Poor over meatballs. Recipe from Thin Kitchen Ingredients for Healthy Living-Beachbody
I get asked this question a lot, and frankly 6 months ago, I would not have been able to give you all the answers. It was my frustration with my 40's and the lack of energy and weight gain that caused me to seek it out. Now I can't tell you I am perfect, but I am so much better than I was. My motto is the 80/20 Rule. 80% I eat right, 20% of the time or less, I treat myself. :)
The idea of Clean Eating is that you are consuming foods that are in their most natural state. It's NOT a diet, in fact, it's a lot of food...it's a good thing NOT to be hungry. Rather, Clean Eating is a Lifestyle that leads to improved health and wellness.
A Key Factor in Clean Eating and why so many are attracted to it, is that you get to eat 5-6 times a day! Three meals and 2-3 small meals/snacks. These 6 meals include lean proteins, fruits and vegetables and complex carbohydrates. It's simple and the amazing thing to my husband and I, was it was affordable!
So Here are a Few KEY Factors to Follow when choosing to start a Lifestyle of Clean Eating. Remember, the key is not to kick it off with perfection, we are still journeying, it's just too START.
1. If possible, Choose Organic, especially Meats, Eggs and Dairy.
2. Drink at least 2 liters of Water a day, but its even better if you can drink half your body weight in ounces.
3. Limit your alcohol intake to 1 glass of red wine a day.
4. Be GOOD at reading labels. Clean foods do not have lengthy ingredient lists.
5. Avoid processed foods at all costs! Examples: White Flour, Sugar, Bread and Pasta (although Ezekial bread is amazing and their are clean eating options for Pasta's) the freezer or isle sections are your standard grocery store or club membership (Costco actually has many healthy options).
6. Choose Whole Grain
7. Avoid anything High in saturated fats or sugar and just say NO to the fried food.
8. Enjoy Healthy Fats like Hummus, Extra Virgin Olive Oil and Avocado
9. Practice Portion Sizes. My 21 Day Fix Group is GREAT for this!
10. Eat seasonal veggies and fruits as its less expensive.
11. Learn to prepare for your week with meal plans and food prep. You will make better choices.
12. Enjoy making this a Family Affair knowing that you are not only making wise and great choices for yourself, but also for those you love the most.
Comment Here if I can answer any questions for you.
In Light of the tragic loss of beloved Comedian and Actor, Robin Williams, I wanted to shed some light on Identity.
My first love with Robin Williams began in the early 80's with Mork and Mindy. That show had such an influence on me, I even styled my hair in "Mindy Tails" and donned my only pair of Mork suspenders with my Levi jeans. Although famous in Hollywood, Robin Williams appeared to most as, relate-able, other than his obvious fame, he was like us. Maybe that is why his death hits home with so many.
When I heard of his sudden death, I was like most of you. Shocked, dismayed and genuinely grieved that we lost one of the greats. When I heard it was suicide, I was devastated. No life should ever be lost to an identity crisis, for we are all made for greatness and purpose.
As much as I hate to admit it, I have struggled with identity, at times, I still do. Exactly "Who am I"? We live in a world where we are basically "marketed" too on how we should look, speak, eat, socialize, act, purchase and love. We are told as children that we can be anything we want to be, do anything we want to do. As we begin to enter young adulthood we are told "be careful, you can't do that, you need to provide, you must get an education, you need a solid job, that's too risky", and the list goes on. I don't think it's anyone's fault, it's human nature to follow fear, but fear is where the dreams stop and everyday after, we begin to lose a little more of ourselves and the very dreams and passions God created us for.
I spent the last year attending Charis Bible College. I moved my family half way across the country to attend this bible college. We left everything that was safe and comfortable. Very few people understood the desire on my heart, very few were able to accept it. I certainly could understand their concern, but I was not willing to live in the walls of conformity any more. I knew God had a plan and purpose on my life and I wanted to follow His will. I can't say it was an easy transition, there was a lot of pain involved for people I love and care about, and being the "people pleas-er" that I am, it played a toll on me. Yet the call to go and follow God's call mattered more to me this time.
As I sat in on lecture after lecture, speaker after speaker, I repeatedly heard the phrase "who You are in Christ". I can't tell you how many times I have heard this and quite frankly, I was sick and tired of hearing it because no preacher, teacher or person I knew or heard ever took the time to explain what that meant. Here I was in my 4th month of first year bible school and I still didn't know who I was in Christ and I was raised Christian! That frustration turned into a mission and I spent my Christmas Break reading through 4 books AND the bible to discover this statement, that to me, was more of a religious quote than truth. I have discovered much in the last 7 months and I am still learning through His grace everyday.
So how does my struggle with identity relate to Robin Williams? Because honestly, I am just like him, I am just like you! I live in the same world you do, life happens to me, my body has failed me, people have failed me, the world has failed me...but through it all, I know God has never failed me. But there were many times when I thought he had, because I did not understand who I was. My identity was in what the world had told me not in who God created me to be, not in who He say's I am...daughter of the King of Kings, child of the most high God, Redeemed from every mistake I have made or will make, beloved to him even in my weakest moments, lover of my heart, delighted in me just being me.
I am still on the journey of discovering all that I am "in Christ". It's a journey AND a destination and one that God is very patient with. It matters more to Him that I just come to him, trust Him and confide in Him then get it all right. What "pleases" him, is me, JUST ME, nothing more, nothing less...just me, raw and broken but perfect in his Son.
When we struggle with depression, we have lost sight of who we really are. We have become more concerned with what others think of us, of pleasing those around us, even those that truly don't care about us, than running to the one that created us, that know's the exact number of hairs on our head and begs us to come to Him because He has the answer.
I have decided in the end, that the reason "Who I am in Christ" was never explained is because it's not something you can necessarily teach, it's something you discover. When you get to the end of yourself, you can make a choice to end it or choose to find out the truth. How I wish Robin Williams would have found the truth in those dark moments....because He had an amazing calling on His life, he was gifted with talents and abilities that blessed all of us beyond measure and he made an impact and a difference in the world and it was cut too short.
Thank You Robin for the laughs and the cries, your physical presence will be dearly missed, we were all blessed beyond measure through your talents, gifts, sorrows and struggles. You will forever be in our hearts as the great "Peter Pan".
***If you struggle with depression, one, seek help, you were never meant to do this journey alone and there are sisters and brothers in Christ that love you and want to help you. Second, if your on a mission to seek out these answers, check out the Book of Ephesians in the Bible ( I love it in The Message Bible, spot on!)
Heading South of the Border with this Fresh Crispy Salad
Photo and Recipe by Beachbody
Ingredients:
4 Baked or Grilled Chicken Breast diced
2 cups cooked brown rice (or other cooked whole grain)
1 (15-oz.) can black beans, drained, rinsed
2 cups frozen whole-kernel corn, thawed
1 medium tomato, finely chopped
3 green onions, finely chopped
2 Tbsp. extra-virgin olive oil
¼ cup white wine vinegar
¼ cup fresh cilantro, chopped
1 medium jalapeño, finely chopped (or cayenne pepper to taste)
1 tsp. mild chili powder
Preparation:
1. Combine rice, beans, corn, bell pepper, onion, oil, vinegar, cilantro, jalapeño, and chili powder in a large serving bowl; mix well.
2. For best flavor, cover and refrigerate for at least an hour before serving.
Tip: Rice can be mixed into salad, or all other ingredients can be combined and served over the rice.
Ever since my husband and I ran a 25k 4 years ago for the Make-A-Wish Foundation, I would say “I have no desire to run a Marathon”. We finished that race strong and it was exhilarating! Not only that, we raised Money to help other children like our daughter Bella have a WISH from Make-A-Wish, but we accomplished something we set out to do! It was worth every mile…up to 15.2 miles! Just last week, we were presented with the opportunity to run with Team in Training to run the Denver Rock and Roll Marathon…I could not believe it when the word popped out of my mouth “YES”! What? Did I just say that? 26.2 Miles….5 hours of running at one time? Pardon my french, but 24 hours earlier the words would have been “Hell No’! I’m 46…a young 46 because that’s my Godly confession “My youth is renewed everyday” is in His Word. But 26.2 miles? Here’s the crazy thing gang, I’m excited!!! There is something about stepping out of your comfort zone, about doing something you thought you would never be able to do! And better yet, you change lives at the same time! I’m not sharing this to get all of you to run a Marathon….it is so NOT for everyone, and this is something God placed in our hearts. But I do share this with you to encourage you to STEP OUT YOUR BOAT! Stop thinking you can’t do more, because YOU CAN! I don’t care how old or young you are, YOU can do it! And for those of you that don’t know….I am NOT a natural born runner, I took up running 5 years ago because I had to give up my gym membership. I am a Group Fitness Instructor! You can do anything you set your mind too! Stop putting limits on yourself, you were created to do more! I have a secret, not only do I believe in you…but I’m praying for you. Be More friends, it’s within you.
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