Ingredients 1 (34g) Whole-Wheat Tortilla (approx. 100 calories, no added sugar) 1 tablespoon Peanut Butter, all-natural 1/3 medium Banana, diced 2 tablespoons Blueberries 2 Eggs 1 tsp Cinnamon 1/2 tsp Vanilla extract Other optional filling ingredients: Strawberries, diced; Maple Syrup, Nut Butter, Shredded Coconut (unsweetened) Directions Heat a large skillet over medium-high heat and prepare it with an all-natural cooking spray or coconut oil. Whisk eggs, cinnamon and vanilla together in a shallow bowl. Dip wrap in shallow bowl, making sure to cover the entire wrap with the egg mixture. There will be leftover egg mixture. Lay the wrap flat on the skillet and cook for about 2-4 minutes on each side. Transfer wrap to a plate and use the same heated skillet (you may need more cooking spray or oil) to cook up the leftover egg mixture, omelet style. Cooking your egg omelet or pancake style makes the egg easier to transfer to your wrap and it also will...

Tired of the same old omelet?  Here's a great recipe that mixes it up a bit all while supplying the wonderful health benefits of broccoli and spinach . Total Time:  16 min. Prep Time:  10 min. Cooking Time:  6 min. Yield:  1 serving Ingredients: 1 tsp. olive oil 1 cup fresh spinach 6 large egg whites 1 cup steamed broccoli florets Preparation: 1. Heat oil in medium nonstick skillet over medium-low heat. 2. Add spinach; cook, stirring frequently, for 3 to 4 minutes, or until wilted. 3. Add egg whites. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. 4. When eggs are almost set add broccoli; cook for 1 to 2 minutes, or until heated through. Gently fold in half. Source: Beachbody

Orange Chicken Salad with Feta A while back I was talking with a friend of mine who commented on how she uses her slow cooker daily.  It got me to thinking that I don't use mine nearly as much as  should.  This prompted me to start digging for some recipes.  This one caught my eye immediately!  I absolutely love Feta!!! Makes: 6 servings Prep: 20 mins Slow Cook: 6 hrs to 7 hrs (low) or 3 to 3 1/2 hours (high) Ingredients 3 pounds bone-in chicken ...

If you have been following my blog, you may remember when I first received this workout in the mail with my Challenge pack from Beachbody .  Yesterday I completed my 21 Day Fix Challenge and I have to say that this is one workout that is now in my top 5!  For anyone new to clean eating, and exercising in general, I can easily see how the weight will drop in such a short time.  I, myself, didn't see any significant drop in weight, but I did see an improvement in my overall body.  I saw an overall toning that resulted in my clothes fitting a heck of a lot better. Simple Fitness: The 21 Day Fix is broken up into six easy to follow workouts: Total Body Cardio, Upper Body, Lower Body, Cardio, Pilates, and Yoga.  Each workout is limited to 30 minutes per day.  The secret to how these are more effective than most workouts is simple - each workout engages multiple muscle groups which causes more calories to burn. What I liked...

I won't lie...when I saw the title and the cover of this book I couldn't resist downloading a copy and doing a review on it.  I love to cook, but my schedule doesn't often allot me time in the kitchen to make what I want.  Being on a clean diet, this can cause issues if I don't schedule the time to plan ahead.  This book has given me a lot of great ideas for fast meals on the fly when I don't have a lot of time; and the bonus - you have to cook them one at a time so this is perfect when you are the only one eating.  You can guarantee I will definitely be trying out many of these recipes!

A wonderfully unique and unexpected collection of desserts that showcase spice over sugar, with 80 recipes that both reinvent classic sweets and introduce more unusual spice-infused desserts. In Sugar and Spice, veteran food editor and recipe developer Samantha Seneviratne invites readers to explore a bold new world of spice-centric desserts. Each chapter centers on a different spice--some familiar, like vanilla, cinnamon, and ginger; others less expected (especially in sweet preparations), such as peppercorns, chiles, and cardamom. With fascinating histories, origin stories, and innovative uses for each spice, this book will inspire readers to rediscover and re-stock their spice drawers, and raise their desserts up to a whole new level of flavor. This collection of desserts intrigued me mainly due to the name.  It is beautifully illustrated and is separated into chapters by a specific ingredient (i.e. cinnamon, ginger, cardamon, chile, etc).  Each sectio...

After sharing yesterday's recipe (and dealing with July's heatwave), I couldn't resist sharing another recipe that I have lying around.  I wanted to share a nice healthy summer beverage option, but I couldn't resist selecting this one instead!  Ingredients 1 cup Non-Fat Vanilla Greek Yogurt ½ cup milk ½ tsp ground vanilla beans ⅓ cup strawberries, chopped ⅓ cup shortcake, crumbled Instructions Mix the yogurt, milk, and ground vanilla beans together until completely smooth. Gently mix in the strawberries and shortcake. Divide among popsicle molds, and place in the freezer. After 1 hour, insert popsicle sticks. Let freeze completely, 3-4 hours.   (Because many of my recipes have been printed out ages ago, I don't have the authorship I should.  If I ever track down the source, I will update accordingly.  Thanks for understanding!) 

I consider myself fortunate that while I was growing up, my parents rarely had processed food, soda, or junk food in the house.  (Our snack of choice was popcorn which was easy to make and less fattening than a bag of chips).  Because we didn't have an over abundance of packaged-ready-to-microwave meals, we spent a lot of time in the kitchen making our meals.  I think this is also where I learned to love to cook.  This also may explain the multitude of cookbooks in my house and pages of printed out recipes from online, but I digress... For today, I wanted to share with you a simple, easy-to-make, and healthy-for-you recipe from Cooking Light : Ingredients 1 tablespoon olive oil 1 cup chopped onion 6 garlic cloves, finely chopped 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained 1 1/2 cups unsalted chicken stock 1/2 teaspoon dried oregano 8 ounces whole-grain spaghetti or linguine 1/2 teaspoon salt 10 ounce fresh spinach 1 ounce parmesan c...

One of the hardest parts of starting a new fitness regimen is setting goals.  Many people set their goals based solely on their weight and, without realizing it, they are also setting themselves up for failure and disappointment.  We are not simply numbers on a scale.  Everyone is different, and putting a flat figure isn't necessarily a good indicator of what is or isn't healthy for you.  Determining your BMI is the best indicator of where you stand with your weight vs height.  But trying to determine a goal based solely on your BMI can be tricky, and down right difficult to predict.  Instead, set simple, realistic goals that will ultimately affect your overall health and well being. Here's how I look at it.  When a person is trying to quit smoking, often times cold turkey just isn't an option.  What smokers do is ultimately reduce their consumption.  If they are currently smoking a pack a day, they may set a goal to cut back to half a p...

I don't know about you, but if there were a competition with prizes for making excuses, I would be the winner hands down every time.  Especially when it comes to changing my lifestyle (no matter how large or small).  I set a deadline, yet as it draws nearer, I come up with multiple excuses to get out of it.  The timing isn't right, I don't have the right footwear, the stars aren't properly aligned...No matter how strange, I will think of it and try to use it to my advantage to not do what I'm supposed to do. I am stubborn, plain and simple. To overcome this, I needed to change my thinking and use my stubbornness to my advantage.  When I set my sights on something now, nothing can stop me - I will always find a way.  When it comes to dieting and trying to cook with a very busy schedule, I will dedicate an entire day, if I have to, to cook for an entire week.  This is beneficial in its own right because on the days when I am tired and too stressed out...

The excuse we tell ourselves most often is that it is too late to make changes in our lives.  We are too old, too out of shape, too set in our ways...No matter how you spell it out, this is an excuse - and an unproductive one at that.  When it comes to fitness, it is never too late to begin making changes.  Eating healthier and getting exercise on a daily basis will not only make you look better, it will make you feel better.  But change is difficult.  It takes time and dedication.  It requires effort when you first begin.  But, as with all habits, once you begin a routine (and stick with it), it will become second nature and you will no longer have to work at it - it will come naturally to you. We are only given one life to live.  Thankfully, we have many chances to get it right.  Start today.  It is never too late to change your life.

In order to kick off this Fitness blog right, I thought that I would try to highlight one of my favorite recipes at least once a week.  I absolutely love to cook, but I often don't have the time, so I try to limit my recipes to those that are 30 minutes or less (or I devote at least one day to cooking meals that can be split up and saved for multiple meals throughout the week).  Today's recipe is brought to you by one of my favorite websites: Eatingwell.com . Broccoli & Feta Pasta Salad 6 servings | Active Time: 30 minutes | Total Time: 30 minutes Ingredients Dressing 1 clove garlic, minced 1/4 teaspoon salt 1/2 cup buttermilk 1/4 cup low-fat mayonnaise 3 tablespoons chopped fresh oregano or 1 tablespoon dried 1 tablespoon distilled white vinegar Pasta Salad 8 ounces (about 3 cups) whole-wheat fusilli 2 cups chopped broccoli 1 3/4 cups halved grape or cherry tomatoes ...

I think I may have covered this in another blog post, but I felt it worth mentioning again.  Anytime I talk to someone about my fitness and diet, they somehow automatically assume that I am eating only salads and fruits and somehow, "good" food isn't allowed.  This always gives me pause because when I decide to "go on a diet," this means eating more food than I would eat on a regular basis.  See, my problem isn't that I load up on a lot of chocolate (really just don't like it), or cakes and cookies (I can pass easily).  Salt does me in.  Plus the fact that my life is currently so busy there are times when I forget to eat.  Yes, it happens.  I'm a writer and an artist, and when I get "into the zone," hours pass without my noticing (that is until my stomach feels as though it is going to jump out of my skin and eat everything in sight).  This leads me to overeat and also eat at all the wrong times.  My metabolism is wonky to begin with,...

Ever since I decided to become a Beachbody coach I have been answering a lot of questions from a lot of people.  I thought it would be best to compile the majority of them into one post so that I can share with others the who, what, when, where, why, and how of it all (at least for me). For starters, many people asked me: What is Beachbody?   It wasn't until I started naming some of the exercise programs ( P90X , Insanity , Piyo , etc) that many understood what I was talking about.  Of course the next follow-up question was, what does a coach do? This was the easiest to answer and yet I don't think most people fully understand.  A Beachbody Coach is there to help people succeed in their fitness goals - plain and simple.  We're the motivators, the helpers, the cheerleaders, if you will.  We find out what your goals are, and we help you achieve them.  We're there to answer your questions, help keep you on track, hold you accountable, and pick y...

I'm not going to lie to you...yesterday, when I opened up my package from Beachbody and saw the tiny containers for the 21 Day Fix, my first thought was - OMG I'm gonna starve!  As you can see from the photo above, they are pretty tiny.  I added a standard coffee mug to show size reference so that you can see what I mean.  Not to be 100% discouraged, I tore open the book with the eating plan and skipped ahead to the chart to figure out just what the heck was going on.  Needless to say, I'm a lot happier with what I read, and the portions are what you'd expect from any good eating plan. Basically, here's the scoop.  Each container represents a food group.  You have vegetable, fruit, protein, starch, dairy, and fats.  Each container will be used multiple times throughout the day depending on your caloric needs.  And before you roll your eyes about counting calories, stop.  You don't.  You only need to determine the amount of calo...

It has been dreadfully long since I have posted in this blog.  Unfortunately, it appears it was neglected from the get go.  Life has a way of changing our plans and steering us in new directions without warning.  Other times, it merely re-directs to steer you on a similar path, but with a new focus. I started this blog as a personal dedication (and accountability) for my fitness goals.  I made this public to help me with this task.  Illness, work craziness, and just plain too-much-to-do took me away from this.  The beauty with life, it always offers you new chances. July 1st I decided to commit to my quest for health and fitness and I decided (after too many years of deliberation), that I would finally become a coach for Beachbody ! For years, I have used their products, starting with Insanity.  I have always loved the community surrounding the products and the energy that emanates (even over the internet...it is addictive).  I think i...

Last year I purchased a Magic Bullet, by NutriBullet, and I have to say it has been one of the best investments I've made!  Making smoothies has never been easier, and with their recipe book, I would never have dreamed of combining spinach with my fruit to increase my nutrient balance!  While I have not experimented too far into the realm of vegetable drinks, I am more than happy to have a nice, cold, refreshing, fruit smoothie for breakfast when I am strapped for time.  Not only are they easy to make, every smoothie can be different simply by changing the quantity of the fruit you add. Today, I feel like sharing this morning's recipe: Start with half a cup of spinach, Add cubed pineapple (fresh is best but when in a bind, use canned or frozen), Frozen blueberries, and frozen raspberries to the top of the cup. The Magic Bullet has a 'Max' line printed on the cups to help you determine the proper amount of liquid to add.  For this morning'...

After being cooped up in the house for three weeks, the beautiful weather finally got to me and I decided to head out into the fresh air.  With it being Mother's Day, a nice long bike ride was out of the question, but we decided to take a nice long walk through the park today.  Not wanting to walk on the asphalt along the roadway with all the noise and dust, we headed into the woods and took a stroll on one of the many game trails turned off-road bike trail.  The best part of the day: the park was nearly empty so it was nice and quiet (as it should be). Starting tomorrow I am hoping to get back into my daily exercise routine!  I will be taking it easy - I really don't want to over-do it and get sick again.  And soon, depending on my work schedule, I am hoping to add a lot more time dedicated on my new bike.  And when that is not feasible, I really hope to wear in my hiking shoes I bought last year but was only able to use once.  Onward and upward a...

For those of you that know me in real life (and not just the internet, sight-unseen-me), you can attest to the fact that it really isn't spring (or any change of the season for that matter) until I get a head (or chest) cold.  I use the term "cold" loosely of course.  I wish I got a simple cold.  I have been hoping my entire life to simply have the sniffles or a minor cough.  Alas, my severely damaged lungs have always had other plans for me.  A simple cold turns into a full blown sinus infection which (if unchecked) becomes my familiar friend bronchitis.  And it never fails that every time I get on a new fitness regime, I get sick.  This time around is no exception. It started a week ago with that general blah feeling you get, and turned into a week's worth of a low grade fever and laying on the couch wanting enough energy to make the short walk to the kitchen to refill your mug of tea.  Breathing became an issue when my coughing fits hit br...

One of the many reasons why I have started this fitness journey is the fact that it is now spring.  And spring means more time outdoors swimming, hiking, and riding bikes.  And to kick off the season, I have received a new bike as a gift!  Today I got the call that my new bike from Trek, the 7.4 FX , just came in!  We'll still waiting on the new seat I ordered but I am hopeful that it will be in by the weekend!  I am so excited I cannot wait to get it out and on the road!  In case you are curious as to what the 7.4 FX is...follow the links I've provided (I'm getting the white bike)!  And of course when I bring that bad boy home I will post pictures!  The good news is, I am keeping my old bike, which is a hybrid, so I can take that off-road when the mood strikes.  Suffice it to say, I am one happy camper!

temptation [ tem(p)ˈtāSHən ] NOUN a desire to do something, especially something wrong or unwise There is nothing stronger than the pull of temptation when you are on a diet.  I don't know about you, but when I tell myself I want to eat better, I am usually drawn to the food that I was never interested in before my diet.  But somehow...when I know it is "restricted"...that is when I want to eat ten times of it. Many of the struggles I have heard from friends and loved ones when trying to eat healthier, is the availability of the tempting food within their house.  Living alone makes this easier for me because I am the one in charge of the grocery shopping.  Avoiding the aisles filled with tantalizing delights is a breeze.  This makes it even easier to avoid when I am at home, because it just isn't there for me to eat.  When I have a craving for sweet or salty goodness, I have only fruit or nuts to choose from.  Truth be told, I'm n...

So I did the unthinkable...I weighed myself today even though I swore that I wouldn't.  I mean...how could I resist...it was there, I was there, I stepped on it.  And, despite the hiccups I had last week with scheduling snafu's...I lost three pounds!  And to celebrate today, I stuck to my schedule and finished my workout early so that I wouldn't keep putting it off until it was too late. Lesson learned - I need to apply the same principles that I use at work to those at home (in other words, get the task I want to do least out of the way first).

We've all heard the phrase, "you are what you eat."  As a kid, we used to make jokes about it.  Nutrition didn't mean anything to us.  That was something my mother took care of insuring that I ate a well balanced meal.  Entering high school and college I fended for myself a lot.  I still attempted to eat well.  I think working at Wendy's helped me the most in staying well balanced.  Wait...what?  A fast food restaurant kept you eating well?  Yes.  Because I primarily ate chicken (which wasn't processed garbage like most fast food places), salads, and baked potatoes.  Of course I had my share of burgers but since I was a closer, we often took home the left over salads that were otherwise going to be thrown away at night.  This kept me fed throughout my summer employment. As a married adult, I enjoyed the art of cooking and make quite a lot of recipes that I thought were healthy but also witnessed the weight gain on my husban...

As I'm nearing the end of week two of this fitness journey, I am tempted to step on the scale and see where I am at.  This, I know, will be a mistake.  I've been on similar fitness excursions and know that weight fluctuates too much to worry about a weekly weigh in.  Too many factors are involved in what that number actually means.  Yes, I will ultimately weigh in, but only after I've hit 30 days.  For now, I am happy to share that my clothes are a bit looser and (even though I've missed a workout or two due to scheduling mishaps) I haven't had the back pain that I have been plagued with lately.  Yes, there is still a twinge or two that I will live with forever, but I can stand straighter, and shipment days at work are not quite as painful.  These small steps are much more beneficial to keeping me on track than a number on a scale. Two more workouts for this week and then it is on to week number three.  I got this...