Other good links

I put up a link about pop the other day and had some good feedback from it.  Here are a couple other good reads about diet pop and electrolyte drinks.

http://foodbabe.com/2012/07/10/the-secret-behind-gatorade-how-to-replenish-electrolytes-naturally/

http://www.coreygrenz.blogspot.com/2013/01/question-of-nutrition-1-negative-impact.html

I did have a little dairy yesterday, booo, I know.  Served me right because I woke up with my nose plugged and a headache.  It was good but defiantly a reminder to stay away from it most of the time!

Week 4

Is it really almost the start of our fourth week?  I hope you had a great weekend, stayed warm, and maybe indoors today!

I had a great weekend with the family and stayed busy as always.

I went to the body worlds exhibit at the Science Museum of Minnesota yesterday and learned some fun facts about the body.  It is always so fun to go to and see how our body is truly connected.  Also to see what smoking, overeating, arthritis and other bad things do to our body.

Some fun take a ways:
-Skin is the largest organ on our body
-An enlarged heart can get as big as 17oz
-Our intestines are about 25 feet long
-We are born with 300 bones but only have 206 as adults (if your wondering why ask me)
-We have 3 main nerve plexus
-We have 60 muscles in our face alone
-It takes 20 muscles to smile and 40 to frown
-The highest recorded sneeze is 165mph (cover your mouth)

We also went to Twins fest Sunday morning for a bit, then Addison and I played and watched lots of sports while Adam re-arranged some cupboards in our kitchen to make way for a new oven vent/microwave.

Have a great week!

Diet Soda, or pop

Are you someone who still reaches for that diet coke at 3pm every day?

Here is a good read on diet soda, or diet pop as some say:

http://www.rodale.com/effects-diet-soda?fb_action_ids=10200486787799212&fb_action_types=og.likes&fb_ref=.UQBeuud6eUk.like&fb_source=other_multiline&action_object_map=%7B%2210200486787799212%22%3A315520888564602%7D&action_type_map=%7B%2210200486787799212%22%3A%22og.likes%22%7D&action_ref_map=%7B%2210200486787799212%22%3A%22.UQBeuud6eUk.like%22%7D

New Format

Check out my new format!

I added a class schedule, info about me and great reads from the past!

Enjoy!

Fast Help

I know I don't always promote fast options, but sometimes that is the only option.  Here is some advice for you on days you need "fast" options.

1. Chipotle
• Get a Salad without the cheese and sour cream
• Burrito bowl with 1/2 the brown rice they typically add
2. Mill Valley Kitchen
• I know, not so fast but they have fantastic options with their nutritional facts all listed
3. Gas station
• Salad
• Hard Boiled Eggs
• Fruit/Vegetables
• Jerky
• Nuts
4. Grocery Store
• Salad bar
• Rotisserie chicken
5. On the go snacks
• LaraBar
• Kit Bar
• Low fat popcorn
• Mixed Nuts
• Protein powder, pre-scooped in baggies

Websites with more info:

http://gf-blog.com/category/recipes

http://healthylivinghowto.com/recipes

http://www.mayoclinic.com/health/healthy-recipes/RecipeIndex

Sample food days

Here are some examples of challenge friendly food days....
When it says fruits and vegetables refer to our initial food handout for ideas.  You can even take that sheet grocery shopping with you for ideas.

1.

• Egg white omelet with vegetables, side of fruit
• Protein shake 
• Tuna with olive oil mayo, celery, lettuce, tomato and pickle
• jerky
• grilled salmon with vegetables and quinoa

2.

• Oatmeal with side of deli meat
• peanut butter and celery
• lemon pepper grilled chicken breast, fruit and vegetables
• Protein shake
• grilled red meat, brown rice and vegetables

3.

• full egg omelet and side of fruit
• almonds
• Salad of sliced ham, spinach, tomatoes, slivered almonds, olive oil
• grilled peppers
• lean pork, black rice and vegetables

4.

• oatmeal with walnuts and flax seed
• banana and peanut butter
• lettuce wrap of turkey, sprouts, tomatoes
• larabar or Kit bar
• broiled tilapia, vegetables and sweet potato fries

Some other tips:

• use brown rice or quinoa pasta for spaghetti, soups and other dishes
• have large cups of water with lemon or lime for dinner 
• Sea salt is a great seasoning
• When cooking at high temps use coconut oil
• Stir fry is a great way to get protein and vegetables in that will not take a lot of time

A great recipe shared from one of our challenge participants:
 [https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib3N6dUjL6zM7U9cPx7hdeCoDOZpP3XUFTG5hDEi-EFYg5mK3VXp1dvg4KoORBwU4-HCmH8p5s-AIzObAjNvUuuhD00g49yBCkZjtdWorX4mUenC8m3Y0_c2_hjC3OyN2_zgaux69gQTg/s640/2012-10-08+23.35.24.jpg]<https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib3N6dUjL6zM7U9cPx7hdeCoDOZpP3XUFTG5hDEi-EFYg5mK3VXp1dvg4KoORBwU4-HCmH8p5s-AIzObAjNvUuuhD00g49yBCkZjtdWorX4mUenC8m3Y0_c2_hjC3OyN2_zgaux69gQTg/s1600/2012-10-08+23.35.24.jpg>;
Cilantro Lime Chicken

1 1/2 pounds of chicken breast
juice from 2 limes
1 bunch fresh cilantro, chopped
1 (16 oz) bag frozen corn
2 minced garlic cloves
1/2 red onion, chopped
1 can black beans, drained and rinsed
1 tsp cumin
salt and pepper to taste

Place all ingredients in a resealable gallon-sized freezer bag. Mix together and zip bag closed.
When ready to eat, remove from freezer and thaw in fridge for 24 hours. Cook on LOW for 8 hours (or HIGH for 4 hours).

Serve with tortillas and your favorite toppings (sour cream, guacamole, salsa, and cheese).

Tips for the next month

I hope everyone had a great weekend, enjoyed some time with family and friends and even made good choices!

I had a great weekend with my mom, baby girl, husband and co-workers.  I am actually excited for the Superbowl in 2 weeks, even though my Broncos will not be in it.

Did you fail this weekend or were you successful?  In case you maybe had a small or large failure just remember:

Here are some tips I have for you to be a success for the next month......

• Eat Smaller amounts of food more often, try not to go more than 3-4 hours between eating meals or snacks
• Timing! You have to plan your days.  Make larger dinners so you can take leftovers for lunch the next day
• All Carbohydrates are not the same. (brown vs white rice, cereal vs oatmeal)
• Breakfast, the most important meal of the day
• Protein, protein, protein (at every meal, all throughout the day)
• Good fats, good fats, good fats (because its low-fat dose not make it healthy)
• The rainbow (try to eat foods from all the colors of the rainbow, everyday)
• Supplements, I would not be able to make it though my day without mine
• At minimum I take:
• Protein powder
• Fish oil
• Multi Vitamin
• Probiotic
• Water, H2O, Aqua, no matter what you call it, make sure your urine is light yellow to clear all day

Have a fantastic week and stay warm!