If you missed it I did a cooking segment yesterday on KDLT with some fun spinach recipes …
If you missed it check it out here:
Here are some great benefits of spinach too:
Truth be told that “mother does know best” especially when it comes to making you eat your greens. Spinach may give an extra boost to your heart. It is also high in carotenoids, which act as antioxidants and frees your body of potentially harmful compounds. Spinach is high in vitamin K, Iron, Folate, and Calcium. This leafy green also has some omega-3 fatty acids which like salmon reduce the risk of heart disease and aids in proper digestion.
Now you see why Popeye enjoyed it so much!
Happy Friday Fit Ones …..
It is national Spinach day so what better way to celebrate than with a delicious and nutritious
Strawberry Spinach Salad with a Honey Balsamic Dressing!
1 package of baby spinach
1 cup of diced strawberries
1 cup of diced asparagus
1/2 cup of raw pecans
In a large bowl combine all the ingredients and add dressing to your liking.
1/2 cup of olive oil
1 tablespoon of raw honey
1/4 cup of balsamic vinegar
dash of ground pepper
3/4 tablespoon of dijon mustard
In a small glass or salad dressing maker, combine all ingredients and stir until completely mixed. You can store this for later use as well!
Check out my news segment this morning on KDLT.com for another fun and delicious spinach smoothie recipe.
I am Definitely the Healthiest Girl in the World After This Kiss!
So Fit Ones it turns out there is more to kissing than just having fun! It is actually benefitting you in more ways than one! Here are 6 ways from Match.com that kissing will not only give you those butterflies and googly eyes it will lead to a happier and healthier life and here’s how…..
#1 It keeps those pearly whites pearly:
kissing can break down oral plaque and prevent cavities by stimulating the creation of saliva, which helps wash bacteria away from the tooth’s surface. “Kissing is nature’s cleansing process,” says Heidi Hausauer, spokesperson for the Academy of General Dentistry. “Saliva washes out the mouth and helps remove the cavity-causing food particles that accumulate after meals.” The minerals in saliva also help rebuild tooth enamel, thereby preventing decay. So not only does kissing give you cleaner teeth, but you could actually end up saving money on your dental bills, too.
#2 Look Ten Years Younger:
loving couples still retain an air of youth, even as they grow older? The answer could be down to frequent kissing. Sex therapist and author Dr. Ava Cadell notes that “kissing can give you a facelift. We use over 30 facial muscles while kissing, which helps to keep muscles smooth and tight and prevents your cheeks from sagging.” Laurel House, author of QuickieChick’s Cheat Sheet to Life, Love, Food, Fitness, Fashion and Finance — on a Less-Than-Fabulous Budget, also likens kissing to a toning session for your face: “Like working out the muscles in your abs, working out your facial muscles can help tone and tighten them, minimizing the visible signs of aging.”
#3 It Speeds up the Metabolism -
In addition to providing a facial workout, kissing can also help you lose inches from your waistline, too. As you lean in for the kiss, you may feel as though your heart’s racing. It’s not just your imagination; it is beating faster. “As the heart beats faster, it releases adrenaline and other neurotransmitters in the blood. The boost in adrenaline increases your metabolism and helps burn extra calories,” says Dr. Varnado.
During a really passionate kiss, you can burn anywhere from two to five calories per minute, which is double your normal resting rate. Dr. Cadell put this to the test on the TV show, The Doctors. By hooking a kissing couple up to a heart monitor and calorie counters, Dr. Cadell found that over the course of an hour, they burned a combined total of 575 calories — or 287.5 calories each.
#4 Its an Immune Booster …
“Swapping spit means swapping germs, and that is nature’s natural form of vaccination,” explains Dr. Varnado. “Being exposed to others’ germs causes your body makes antibodies against those germs, which can in turn lead to immunity and prevent illness.” This all holds true as long as you’re not kissing anyone with any diseases or cold sores present in his or her mouth, so make sure the object of your affection isn’t coming down with the flu before you pucker up.
#5 Stay Happy and Stress Free …
Ever notice how you feel after a good make-out session? It’s like you’re floating on cloud nine, all your cares melt away, and you feel like you could do anything. That’s because kissing releases nature’s antidepressant, oxytocin. Dr. Joshua Gizersky, founder and medical director of Vitality Logix Internal Medicine, says that “a passionate kiss will spike oxytocin, leading to better sex and orgasm.”
But kissing doesn’t just increase the production of feel-good chemicals in our bodies — it lowers our cortisol and cholesterol levels, too. “A study of cohabiting and married couples showed that an increased frequency of kissing decreases stress and cholesterol levels. Stress is a well-known risk factor for heart disease,” says Dr. Varnado. And a healthy heart means a longer life!
#6 Kissing Relieves Pain….
kissing provides a natural form of pain relief. Before reaching for an aspirin the next time you’ve got a headache, grab your honey and lay on a big smooch instead. Dr. Varnado notes that “kissing releases natural chemicals in the body called endorphins, which can be more powerful than morphine to relieve pain” — without the all the negative side effects of using a narcotic, of course.
It seems that you already have all the tools and chemicals necessary to improve your health, feel better, and manage stress… right inside your own body. And all you need to do is plant a few kisses first!
So now you have wonderful reasons to kiss that special someone in your life. If you don’t have one…. find one, and explain to them all the wonderful benefits they will get from puckering up!
These are super easy and fun to make! They are the perfect way to get your mornings off to a great start!
6 slices of ham
1/4 cup full-fat coconut milk
1/4 cup red bell peppers, chopped
1/4 cup green bell peppers, chopped
1/4 cup red onions, chopped
2 cloves of garlic
Salt & pepper, to taste
1 avocado diced into small pieces
1 tablespoon of coconut oil
Preheat oven to 350 degrees
In a saucepan, put coconut oil, garlic, and chopped onions sauté 3-4 minutes or until translucent
Add chopped peppers, cook for another 2 minutes
Remove from heat
Whisk eggs and coconut milk together then add salt and pepper to taste
Grease muffin tin with coconut oil or pam spray
Line each with a slice of ham
Next add a spoonful of the onions and peppers
Top with egg mixture and avocado pieces
Bake at 350-degrees for about 20 minutes or until cooked throughout
*You can top with salsa or tapatio for a little spice to your egg.
For most of us the dreaded Mondays will be enough to turn our happy Sunday moods into sour ones, but here are a few ways to turn those frowns upside down!
Here are some great tips to make Mondays your best day yet!
1. Kill them with kindness
Remember the lesson you teach your kids about saying something nice or nothing at all? It’s time to turn that concept on its head. Instead of keeping silent the next time you encounter a sourpuss, dish out a compliment. Compliment your boss’s haircut, or acknowledge the hard work of a surly PTA mom. A kind comment could do more to shield you from a dark cloud than zipping your lip. It may even help clear the skies for the other person too.
2. Do unto others
It’s easy to sit and stew about the jerk that cut you off on the highway. A stay-happy alternative to fuming: Do what you wish he had done, advises Dr. Holstein. For example, give the next car plenty of room to merge and a friendly wave. Research shows that doing a good deed for others can lift your mood even more than doing something nice for yourself, says Dr. Holstein. Then, you’ll feel better (and feel good about yourself) for taking the high road.
3. Fake it until you make it
When you’re cranky, the last thing you want to do is smile. But smiling can actually help cement a sunny outlook. When you pretend to be happy, it crowds out unpleasant thoughts because we can only truly concentrate on one thing at a time, explains Dr. Holstein. In fact, research from Paul Ekman, Ph.D., a psychologist who studies facial expressions and the author of Revealing Emotions, shows that grinning actually activates the happiness region of your brain and can help you perceive things in a better light.
5. Skip the morning news
Your sensitivity to others isn’t limited to those around you. Simply reading the day’s depressing headlines can leave you down in the dumps. Solution: If you have a ritual of checking the morning news, replace it with a restorative activity, such as a stretching DVD, walking the dog or reading to your kids. You can still keep up with current events — just wait until the afternoon, when you’re less susceptible to negative reports, recommends Dr. Holstein.
6. Play in the dirt
Gardening can be a terrific way to prevent and even shake off a bad mood. Studies show exercise alone helps increase feelings of happiness and well-being, plus working in the soil has also been shown to bolster positivity, says Dr. Holstein. Scientists at the University of Bristol discovered that contact with microorganisms in the soil stimulates production of serotonin, the feel-good chemical in your brain. So, ditch the gloves and get your hands dirty!
7. See the glass as half full
In most families, or circle of friends, there’s often one person who can’t see the silver lining in anything. To keep a Debbie Downer from bumming you out, acknowledge her point, then offer an alternative, more positive point of view. For example, if your friend complains of slow service at a restaurant, agree that it could be speedier but also mention how grateful you are to catch up. Forcing yourself to look on the bright side keeps you from focusing on the negative aspects of any situation. Who knows, you may even influence your friend to be more optimistic.
8. Keep things in perspective
When life throws you the big curveballs, such as money issues or health concerns, resolve to look at the whole picture and keep things in perspective. When bad thoughts creep in, make an effort to think as rationally about your situation as possible. Ask yourself: Will canceling your yearly vacation scar your kids for life? No, it won’t. (They may even be relieved.) And if negative emotions and thoughts continue to spiral, call an impartial friend. (Family members can be too close for an unbiased perspective.) Ask her to remind you the facts, advises Dr. Holstein.
Today is officially the first day of Spring and with that warm weather inching closer everyday it is time to put away the sweaters and pullout the tanks and shorts.
What better way to feel great then to participate in a 30 day workout challenge!
Starting April 1st we have created a 30 day 30 workout challenge at CPMFITness. Everyday for 30 days you have to do some sort of physical activity that is over 20 minutes. It can be enjoying a nice run, a hike, yoga class, group fitness class, etc … any thing your body needs to get the heart pumping and the sweat going.
This would be a great challenge to get a group of co-workers, family members, friends etc … together and hold each other accountable. It also is a fun way to try new activities outside your “fitness box”. Track all your workouts in a google document, journal, or app of your choice and see all the hard work you can accomplish in just 30 days!
One of our members completed this challenge in February and yes there are only 28 days in february and his results were astounding and he felt amazing. Here is what he had to say about it:
“Adapting your schedule quickly becomes second nature and you create a new norm. Eat healthy to fuel the body and recover quickly. Yoga is a great way to limit injuries, stretch the body, and reset your mind.”
Take advantage of this great opportunity to get Fit this April!
With Grilling Season Starting … This is a great one to fire up the grill for!
It is a very easy recipe that tastes amazing! It is a great one to use all Spring and Summer long!
2 lbs. kielbasa, sliced into ½ inch pieces
1 pineapple diced and cut into chunks
3 T teriyaki sauce
1 T sweet chili sauce
Ingredients for Teriyaki Sauce:
1/2 cup of coconut aminos
1/4 cup of hot water
1/4 cup of water
4 dates (pitted)
2 cloves of garlic
1 teaspoon of honey
1/2 teaspoon of ginger
Throw dates and hot water into a blender or food processor and mix until it’s paste like.
Put into a small pot with the remaining ingredients and bring to a boil stirring consistently.
Let simmer on low for 5 -10 minutes and allow to cool to room temperature.
For the Kabobs:
Alternately thread Kielbasa and pineapple onto skewers; place in a 13 x 9-inch baking pan. Pour teriyaki mixture over kabobs, turning to coat.
Grill over medium-, turning twice and brushing with reserved marinade until hot and golden, about 10 minutes.
Does your stomach always feel distended, gassy, churning, knotted up etc …? If so here are some items in your diet that could be causing this discomfort.
# 1 Legumes:
We have all heard the song “Beans Beans are Good For Your Heart” ,,, Dry beans and lentils are high in a fiber called raffinose and eating them in large amounts can result in a lot of gas formation. Avoid Legumes and beans and replace them with sweet potatoes, cauliflower rice, or baked potatoes,
# 2 Vegetables
Broccoli, Brussels sprouts, cabbage, and kale are also high in raffinose so they can cause gas and bloating. But they’re also high in vitamins, minerals and antioxidants so they’re a good part of a healthy diet. Your digestive system will adjust over time so start with smaller portions and work up. I really like to steam my vegetables and that helps a lot with digestion and bloating.
# 3 Fake Sugars
Foods sweetened with alcohol sugars such as: aspartame, sorbitol, mannitol, and xylitol can cause you to feel bloated because you don’t digest them well so they’re fermented by bacteria in your digestive tract. These sugars are found in many processed foods, and sugar-free type ingredients.
# 4 Dairy
Milk and dairy products can cause discomfort and bloat for many people. Especially now days with most milk products being very processed . If you have to have dairy stick to “Raw Dairy” and products such as Almond Milk, Coconut Milk, Cashew Milk, grass-fed butter, kefir etc …. These are much easier for your stomach to break down and will help with inflammation and bloating.
# 5 Grains:
Refined flour and grains elevates blood sugar and increases insulin, telling your body to store more and more fat, right in your belly.It also sticks to your intestons like “glue” and causes bloated and other diseases like IBS, Colitis, and several AutoImmune Diseases.
To fix the belly bloat drink plenty of water, drink warm water with fresh squeezed lemon, limit gum chewing, Eating a good protein, veggie, and fat (like avocado, or coconut, olives etc) really help decrease the bloat.
These are the perfect treat this St Patricks Day. It is easy, fun, and delicious to make and you can feel good from eating them as well!
St Patrick’s Day Grasshopper Bars:
1 Hass Avocado
1/4 cup honey
6 Tablespoon of coconut oil (melted)
1 1/2 c unsweetened shredded coconut
3/8 teas. mint extract
1/4 cup coconut oil (melted)
2 tablespoon honey
1/4 c cocoa powder unsweetened
1/4 teas vanilla extract
DIRECTIONS FOR MINT LAYER:
Line a 9×9 inch baking dish with foil.
In a medium mixing bowl combine all ingredients and use a mixer to blend all ingredients until smooth.
Smooth mixture into prepared dish and place in the freezer.
Directions for Chocolate Layer:
In small saucepan, melt coconut oil and honey over low heat.
Remove from heat and stir in cocoa powder and vanilla.
Pour over chilled bottom layer and return to the freezer for about 15 minutes, or until the chocolate layer is hardened.
Remove from foil and cut into bars.
Store covered in the freezer.
For more delicious recipes subscribe to my blog at Fitchicla.com and “Like” me on Facebook at Fitchicla.
It is very easy to get in the habit of “not having time” for the things that will benefit us most and actually create more focused effective time in our schedule!
Meditation is one of the most important habits you can create in your life. You can schedule just a simple ten to fifteen minutes a day for yourself in the am, pm, or mid afternoon recharge and refocus.
The best way to make meditation a part of your busy routine is to just start and then maybe do a 30 day challenge, join a meditation online accountability group, or make a commitment to yourself
When viewing the lives of some of the top entrepreneurs and business savvy individuals today, one of the common habits they all practice is meditation.If people like Oprah, Kobe, Russell Simmons, Seinfeld, Richard Branson, (and many more) can make time for in their daily lives, I am sure you can spare ten minutes.
Here are some ways the most influential people in the world find time to meditate:
“I give myself a healthy dose of quiet time at least once (and when I’m on point, twice) a day: 20 minutes in the morning, 20 in the evening. Knowing that stillness is the space where all creative expression, peace, light, and love come to be is a powerfully energizing, yet calming experience. Knowing for sure that even in the daily craziness that bombards us from every direction, there is — still — the constancy of stillness. Only from that space can you create your best work and your best life.”
“I normally do my mindfulness exercises in the morning. It’s the first thing I do when I get up. I find that to be the best way to start the day. It gets me in balance before the busyness and chaos of the day kicks off.”
“I am a very organized person. I get up at 6:15 a.m., the kids get up at 6:45 a.m., and so I get up and get it in. I’m addicted to the high function. To me it’s a work thing — if you meditate, you can get so much work done. I always say to people you know how about three nights a year you get a good night sleep? You can have it every day with meditation.”
“You can’t serve the world unless you take care of yourself first. I find time for meditation every day.”
Make it a priority and it will have a HUGE impact on your life!
Here are some great resources for you to help calm your brain and give you guidance in your meditation.
Deepak Chopra 21 Day Meditation Challenge
Download the App “Calm” on your android or iPhone.
Those have both have had a very positive impact on my meditation rituals, and have left me feeling rejuvenated and restored!