tag:blogger.com,1999:blog-58498474950903771392024-03-19T16:48:28.377-05:00Gravel and StilettosNavigate a fit, healthy and happy life regardless of the terrain you're rockin stilettos on...Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.comBlogger29125tag:blogger.com,1999:blog-5849847495090377139.post-58683399613969207592013-05-08T09:08:00.001-05:002013-05-08T09:08:54.333-05:00Gravel and Stilettos has MOVED!<h2>
It is with a very big smile that I can announce that Gravel and Stilettos has MOVED!</h2>
<h3>
<br />Please find the same health, fitness and nutrition information at Lauren Rae's new website <a href="http://www.laurenraelife.com/">www.LaurenRaeLIFE.com</a>:</h3>
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<i>Just find the '<a href="http://www.laurenraelife.com/category/blog/" target="_blank">Blog</a>' tab in the upper right hand corner of the home page.</i></div>
<br />
Lauren Rae is still writing and creating <a href="http://www.laurenraelife.com/recipes/" target="_blank">Fit Foodie recipes</a> to help you reach and maintain your fitness goals. If you'd like to read about a specific topic, please go to Lauren's <a href="http://www.laurenraelife.com/contact/" target="_blank">contact page</a> and send her a message!<br />
<br />
And don't forget to sign up for Inspired Wellness FIT TIPS! Enter your information on the right side bar and get helpful tips for a <a href="http://www.laurenraelife.com/fit-foodie/" target="_blank">Fit Foodie</a>, <a href="http://www.laurenraelife.com/fit-body/" target="_blank">Fit Body</a> and a <a href="http://www.laurenraelife.com/fitlife/" target="_blank">Fit LIFE</a> send right to your inbox. Lauren also shares her favorite nutritional, beauty, fitness and lifestyle products and services in her <a href="http://www.laurenraelife.com/fit-tool-belt/" target="_blank">Fit Tool belt</a> to keep you rockin!<br />
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<br />Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-62812432158807110792012-12-30T21:30:00.000-06:002012-12-30T21:49:57.333-06:0021 Day Challenge - Go find YOUrself.<h2>
Why challenge yourself? Why push yourself to the limit? .....Because you might just find YOUrself in the process.</h2>
<blockquote class="tr_bq">
Creating a challenge in your life inspires the person <i>you think</i> you are to become the person <i>you were meant </i>to be.</blockquote>
<div>
It has been proven time and time again, that when you create a situation that threatens normalcy - it can be uncomfortable because you are forced to change. Changing - becoming something new.</div>
<blockquote class="tr_bq">
change <span style="background-color: white; color: #333333; font-family: verdana; font-size: 13px; text-align: left;"> </span><span class="pronset" style="color: #333333; font-family: verdana; font-size: 13px; text-align: left;"><span audio="http://static.sfdict.com/dictstatic/dictionary/audio/luna/C03/C0316100.mp3" default="http://dictionary.reference.com/audio.html/lunaWAV/C03/C0316100"><embed align="texttop" allowscriptaccess="sameDomain" flashvars="soundUrl=http://static.sfdict.com/dictstatic/dictionary/audio/luna/C03/C0316100.mp3" height="15" id="speaker" loop="false" menu="false" quality="high" salign="t" src="http://static.sfdict.com/dictstatic/d/g/speaker.swf" type="application/x-shockwave-flash" width="17" wmode="transparent"></embed></span> <span class="show_spellpr" style="display: inline;"><span class="prondelim" style="font-family: Verdana, Arial, Helvetica, sans-serif;">[</span><span class="pron" style="display: inline; font-family: Verdana, Arial, Helvetica, sans-serif;">cheynj</span><span class="prondelim" style="font-family: Verdana, Arial, Helvetica, sans-serif;">]</span> <a class="questionmark" href="http://dictionary.reference.com/help/luna/Spell_pron_key.html" style="background-attachment: scroll; background-image: url(http://static.sfdict.com/en/i/dictionary/newserp/Sprite_New.png); background-position: -176px -215px; background-repeat: repeat repeat; color: #333333; display: inline-block; font-size: small; height: 16px; position: relative; top: 2px; width: 16px;" target="_blank"></a> <span class="pron_toggle" style="display: inline;"><a alt="Toggle for IPA" class="pronlink" href="http://www.blogger.com/blogger.g?blogID=5849847495090377139" style="color: #999999; cursor: pointer; font-family: Verdana; font-size: 11px; margin-left: 11px; text-decoration: underline;" title="Click to show IPA">Show IPA</a> </span></span></span><span class="pg" style="color: #333333; display: inline; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; font-style: italic; font-weight: bold; padding-right: 3px; text-align: left;"><span id="hotword"><span id="hotword" name="hotword">verb,</span> </span></span><span class="secondary-bf" style="color: #333333; display: inline; font-family: verdana; font-size: 13px; font-weight: bold; text-align: left;"><span id="hotword" name="hotword">changed,</span> </span><span class="secondary-bf" style="color: #333333; display: inline; font-family: verdana; font-size: 13px; font-weight: bold; text-align: left;">chang·ing,</span><span class="pg" style="color: #333333; display: inline; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; font-style: italic; font-weight: bold; padding-right: 3px; text-align: left;"><span id="hotword"><span id="hotword" name="hotword" style="cursor: default;">noun.</span></span></span><br />
<span class="pg" style="display: inline; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 13px; font-style: italic; font-weight: bold; padding-right: 3px;"><span id="hotword"><span id="hotword" name="hotword" style="cursor: default;">verb</span></span> <span id="hotword" name="hotword" style="cursor: default;">(used</span> <span id="hotword" name="hotword">with</span> <span id="hotword" name="hotword">object)</span></span><span class="dnindex" style="color: #7b7b7b; display: block; float: left; font-weight: bold; width: 28px;"><span id="hotword">1.</span></span><span id="hotword" style="background-color: white; color: #333333; font-family: verdana; font-size: x-small; text-align: left;"><span id="hotword" name="hotword" style="cursor: default;">to</span></span> <span id="hotword" name="hotword" style="cursor: default;">make</span> <span id="hotword" name="hotword">the</span> <span id="hotword" name="hotword">form,</span> <a href="http://dictionary.reference.com/browse/nature" style="background-color: white; color: #333333; font-family: verdana; font-size: small; text-align: left;">nature</a><span id="hotword" style="background-color: white; color: #333333; font-family: verdana; font-size: x-small; text-align: left;">, <span id="hotword" name="hotword">content,</span> <span id="hotword" name="hotword">future</span> <span id="hotword" name="hotword">course,</span> <span id="hotword" name="hotword">etc.,</span> <span id="hotword" name="hotword">of</span><span id="hotword" name="hotword" style="cursor: default;">(something)</span> <span id="hotword" name="hotword">different</span> <span id="hotword" name="hotword">from</span> <span id="hotword" name="hotword">what</span> <span id="hotword" name="hotword">it</span> <span id="hotword" name="hotword">is</span> <span id="hotword" name="hotword">or</span> <span id="hotword" name="hotword">from</span> <span id="hotword" name="hotword">what</span> <span id="hotword" name="hotword">it</span> <span id="hotword" name="hotword">would</span> <span id="hotword" name="hotword">be</span> <span id="hotword" name="hotword">if</span><span id="hotword" name="hotword">left</span> <span id="hotword" name="hotword" style="cursor: default;">alone:</span> </span> </blockquote>
<div>
I has also been proven that the real world happens outside of your comfort zone. Force yourself to stretch and you have no choice but to reveal a renewed version of you that you will - without doubt - be proud of.</div>
<h3>
So what makes your a little sick-to-your-stomach to think about doing? </h3>
<div>
Vicki Garcia (MyKickAssCoach.com) told me about a year ago that I should be doing something every week that makes me feel like barfing. If its uncomfortable - do it anyway... I was amazed to watch my life, my REAL life, manifest itself into existence before me. I was strong enough to grow and no one can ever take that from me. Ever experience being powerful? Its addicting.</div>
<h3>
It takes 21 days to break and/or create a habit.</h3>
<div>
For 2013, I'm taking 21 days out of January to be completely alcohol and gluten free. Why? Because I'm curious to see what a difference I'll feel. Neither of these items are regularly in my diet, however I know I'm capable of anything I put my mind to and pushing myself to change and become better version of me is totally worth it.</div>
<div>
<br /></div>
<div>
Whatever it is for you - breaking a habit, creating a new one, doing something you've never done before or doing something you do everyday differently - pick something and start planning! </div>
<h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMFcNthpPz9TQvZ2WXEvL1mYZ0vm9z0oHUnbjvKD0jXTA6dBedo0nFFsj57CJ3Y8uTLP5zfAJ5lbYHnXkDtCfKXX9YNJ8ynhLP7HyBDBmXp1foKXMARJ7edfru6ym-6ALIIGuKvBT5XWTz/s1600/Screen+Shot+2012-12-30+at+10.16.09+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMFcNthpPz9TQvZ2WXEvL1mYZ0vm9z0oHUnbjvKD0jXTA6dBedo0nFFsj57CJ3Y8uTLP5zfAJ5lbYHnXkDtCfKXX9YNJ8ynhLP7HyBDBmXp1foKXMARJ7edfru6ym-6ALIIGuKvBT5XWTz/s400/Screen+Shot+2012-12-30+at+10.16.09+PM.png" width="400" /></a>
Heres how:</h2>
<div>
1. Make a list of those things that pull you out of your comfort zone and challenge you mentally. </div>
<div>
2. Choose ONE to focus on.</div>
<div>
3. Figure out why this one specific thing is important to you and create a mindset around it being ultimately compelling to achieve.</div>
<div>
4. Discover what road blocks you can see getting in the way or triggers that might hinder your success.</div>
<div>
5. Invent ways to avoid these situations at all costs. Your life depends on it.</div>
<div>
6. Visualize what could be possible after you complete the challenge. </div>
<div>
7. Surround yourself with images, notes, texts... anything that reminds you of reaching your goal. </div>
<div>
8. Take it one day at at time and reach out for support if you need it. </div>
<div>
9. Reward yourself - Affirm your strength and dedication to yourself.</div>
<div>
10. Repeat steps 1-9 ;)</div>
<div>
<br /></div>
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<br /></div>
<div>
Raise the stakes. Be the best you. Get inspired wellness. - Lauren Rae</div>
<h3>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSO3QNBxlObD-8S3kga82GdsPt8chUN7EvaSw9P3pYfbVxtBseJ32URDqDqYb-umWuLoveX4Ko8Rz3YdFgulsaQz68c35ZYLgZdJ5TAgjsgu78FauiIOdfwBXGvMCVd2beiBF6Ee8KBr90/s1600/Screen+Shot+2012-12-30+at+10.45.20+PM.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSO3QNBxlObD-8S3kga82GdsPt8chUN7EvaSw9P3pYfbVxtBseJ32URDqDqYb-umWuLoveX4Ko8Rz3YdFgulsaQz68c35ZYLgZdJ5TAgjsgu78FauiIOdfwBXGvMCVd2beiBF6Ee8KBr90/s320/Screen+Shot+2012-12-30+at+10.45.20+PM.png" width="320" /></a>Grilled Salmon Burger with Mashed Acorn Squash and Green Bean & Broccoli Slaw with Almonds</h3>
<div>
What you'll need:</div>
<div>
<br /></div>
<div>
Frozen salmon burgers from whole filets</div>
<div>
1/2 bag of broccoli slaw from Trader Joe's</div>
<div>
1/2 bag of fresh cut green beans</div>
<div>
2 tbsp sliced almonds</div>
<div>
1/2 tbsp coconut oil</div>
<div>
2 acorn squash</div>
<div>
Almond Milk</div>
<div>
Grade B maple syrup</div>
<div>
<br /></div>
<div>
Slice your acorn squash in half and remove seeds. Place inside-up on a baking sheet and drizzle each piece with the grade B maple syrup. Poke the halves with a fork and let the syrup down into the holes. Bake at 350 for 1 hour or until soft enough to scoop out of the shell. While the squash is baking, heat up your grill! When the squash is done, scoop out of the shell (AFTER they are cooled of course) and mash together in a bowl adding the desired amount of almond milk until smooth and creamy.</div>
<div>
<br /></div>
<div>
Heat coconut oil in a sautee pan over medium-high heat and add green beans. Cook until almost done and add the almonds and broccoli slaw and cook until they are soft. I like to add cayenne and salt-free seasoning... I also sometimes add minced garlic for an extra kick! Get creative and add seasonings that you like.</div>
<div>
<br /></div>
<div>
Grill your burgers to desired temperature, pair with your side dishes and enjoy :)</div>
Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-73805667607103232732012-12-14T15:45:00.000-06:002012-12-14T15:45:03.003-06:00Paleo Perfect Abs: Your fool-proof guide to healthy eating<h2>
Nothing says fancy like fresh herbs....</h2>
So as I'm preparing my new favorite side dish - L-Rae's Paleo Perfect Spaghetti Squash - I got to thinking... Why do people find it so hard to eat clean? My meal prep for the week never lasts longer than an hour and I'll be damned if prepping for clients (i.e. 20+ meals at a time) has ever taken more than 2 hours. Grocery shopping is an annoyance that happens to everyone. So while you're there, why not get food that's going to give you energy, heal and nourish your body and get you those abs you've been dying to see?<br />
<blockquote class="tr_bq">
<blockquote class="tr_bq">
<h4>
Breaking news: ABS ARE MADE IN THE KITCHEN</h4>
Registered Dietitican, National Mens Physique competitor and personal trainer extraordinaire, Tim McComsey is famous for saying, "Diet is 80% of the battle when it comes to weight loss. If you're not seeing results and you're working out... chances are somethings gotta change in your diet."</blockquote>
</blockquote>
<div style="text-align: center;">
<i>We need protein, fat and carbs in our diets in varying amounts depending on our goals. Do you have any idea what your ratio looks like? If not -- Keep a food diary for 3 days... It might surprise you.</i></div>
<br />
I generally follow a Paleolithic Diet... basically a hi-protein, hi-fat, glorified low-carb diet. Is it the answer for everyone? No. has it and does it work for me? YES! <a href="http://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029" target="_blank">Click here to get the book</a><br />
<br />
Based on the diet of our ancestors, this dietary guideline consists of foods that could easily be hunted or gathered during paleolithic times. For example: All natural meats, nuts, berries, roots ect. NO dairy, NO refined sugar and NO added salt, chemicals or preservatives. This diet has worked wonders for many people because it emphasises the importance of a clean diet of healthy fat and protein.<br />
<br />
Sounds confusing and pretty restricting if you've never done any research on it so....<br />
<h2>
Here's a fool-proof guide to healthy eating:</h2>
<h3>
1. Know what you want before you shop</h3>
You're more inclined to eat something that sounds and tastes good. Know what you're hungry for and plan your shopping list accordingly. Practice using foods that are easy to prep and taste great hot or cold.<br />
<h3>
2. Choose wisely</h3>
<h4>
Buy:</h4>
Foods that follow your meal plan<br />
Food items that are on your prewritten shopping list<br />
Green Leafy vegetables<br />
Lean all natural animal meats<br />
Healthy fats: Almond butter, coconut oil, avocado.<br />
Food that consists of less than 10 ingredients (And you should be able to pronounce them all!)<br />
<h4>
Don't Buy:</h4>
Food items that are in a bag box or can (Exception: Organic food items such as organic canned beans.)<br />
Food that has more than 5grams of sugar<br />
Foods that markets "Fat-free" or "Sugar-free"<br />
Food that your grandmother couldn't have gotten 60 years ago<br />
Food that your grandmother wouldn't eat. Period.<br />
<h3>
3. Make time to prepare</h3>
<div>
Schedule an hour 2 times a week to cook your meats and sides ahead of time. Having healthy, lean options pre-made will help you from eating out or grabbing something unhealthy on the go.</div>
<h3>
4. Be prepared</h3>
<div>
Pack your food for the day and bring it with you - wherever you go! </div>
<div>
<i>**How I donned my nick-name Snack-Pak**</i></div>
<h3>
5. Plan a meal to reward your dedication to healthy eating</h3>
<div>
Have a reward meal once a week. Its GOOD for you... and it will keep you motivated to keep your head on straight and work towards your goals the rest of the week. </div>
<blockquote class="tr_bq">
No one ever accomplished anything without sacrificing something else.</blockquote>
Do something good for yourself already. Determine your goals, make a plan... and get to it!<br />
<br />
<a name='more'></a><br />
<h4>
Try this easy Paleo recipe that will have your head-spinning into Flavor Town and your abs poppin in NO time :)</h4>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEP7xXLj0QgMfk6vdkDmxRUxIQWmHajGljFAZCpgR1Ry7xF-XQm1cXugOOMayv3_vCPdbkCVRh5wvRgAnFjp7i9LfEjE2JmqhQxeR6esINjHQqmjkH4BZhOBweycIX6lhp-Q0Jl-HMaohW/s1600/Screen+Shot+2012-12-14+at+3.43.26+PM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEP7xXLj0QgMfk6vdkDmxRUxIQWmHajGljFAZCpgR1Ry7xF-XQm1cXugOOMayv3_vCPdbkCVRh5wvRgAnFjp7i9LfEjE2JmqhQxeR6esINjHQqmjkH4BZhOBweycIX6lhp-Q0Jl-HMaohW/s1600/Screen+Shot+2012-12-14+at+3.43.26+PM.png" height="320" width="318" /></a></div>
<h2>
L-Rae's Paleo Perfect (Garlic and Fresh Herb) Spaghetti Squash </h2>
<div>
What you'll need:</div>
<div>
1 small to medium spaghetti squash</div>
<div>
1 tbsp coconut oil</div>
<div>
1 tbsp fresh herbs (I used rosemary and thyme)</div>
<div>
1 clove crushed garlic</div>
<div>
Cayenne pepper</div>
<div>
Mrs. Dash no salt seasoning</div>
<div>
<br /></div>
<div>
Cut your squash in half and scoop out the seeds. Place the halves in a Pyrex baking dish with 1 cup of water in the bottom of it. Microwave on high for 6 minutes then turn them over and microwave them for 6 more. Take out your dish and let it cool - BE CAREFUL - The water and the spaghetti squash are hot. When they are cooked you will be able to scoop out the strands easily.</div>
<div>
<br /></div>
<div>
Transfer your spaghetti squash into a saute pan and add the remaining ingredients. Add cayenne and Mrs. Dash to taste and turn the stove top to medium. Heat until the coconut oil has melted and stir until all ingredients are combined.</div>
<div>
<br /></div>
<div>
I served this side-dish with steamed baby kale and lean ground turkey... Try it out! Its a fall meal that you're sure to love :)</div>
<div>
<br /></div>
<div>
Inspired Wellness by Lauren Rae</div>
<br />Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-24068303524514414282012-11-20T11:54:00.000-06:002012-11-20T11:58:21.833-06:00Thanksgiving Day: 5 Simple Steps to keeping to your fitness goals.<h2>
<b id="internal-source-marker_0.04741870751604438"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Another year has passed and its time to gather with friends and family for some fun, football and FOOD. </span></span></b></h2>
<b id="internal-source-marker_0.04741870751604438"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">What have you been waiting all year to eat? I LOVE stuffing and pumpkin pie, but I’ve planned my weekly diet around my plans to indulge this holiday... Don’t let one day blow all of your hard work by following these simple steps to keeping to your fitness goals on Thanksgiving.</span></span></b><br />
<h2>
<b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">1. Keep regular meals outside of Thanksgiving Dinner in line with your current nutritional plans and goals.</span></span></b></h2>
<b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">DON'T SKIP breakfast! If you usually have eggs and oatmeal for breakfast, have egg whites and pass up oatmeal and any fruit. Keep on schedule and have your nutritional small meals 2-3 hours apart. When its time for turkey and all the fixins, ENJOY! Eat mindfully, enjoy every bite as you would any other reward meal, then get back on track. Any remaining meals or snacks, consume as your nutrition plan states.</span></span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha2M-_rqhMrov7fHMegVFnTj9rYV4AkewXMpc5qnajQdawLArI6w3_EHCgJRMrmDsGMyGm6cUIlapCUpfnW6-GY0-PYe4n7yxeZt583TZr3U237MyfNp55gBOAENu613vZnMojXRQ2OlZG/s1600/Screen+Shot+2012-11-20+at+11.44.36+AM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha2M-_rqhMrov7fHMegVFnTj9rYV4AkewXMpc5qnajQdawLArI6w3_EHCgJRMrmDsGMyGm6cUIlapCUpfnW6-GY0-PYe4n7yxeZt583TZr3U237MyfNp55gBOAENu613vZnMojXRQ2OlZG/s1600/Screen+Shot+2012-11-20+at+11.44.36+AM.png" height="204" width="320" /></span></a><br />
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<span style="font-size: 15px; white-space: pre-wrap;"><b><span style="font-family: Arial, Helvetica, sans-serif;"><i>Need a nutritional meal plan? <a href="http://trymfit.com/holiday-discount-at-trym-fitness/" target="_blank">Click here</a> for holiday pricing and discounts...</i></span></b></span></blockquote>
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<b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">2. Do some sort of activity the morning of to get the blood flowing and calories burning.</span></span></b></h2>
<b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Get your family outside for some healthy competition. Flag football, ultimate frisbee, boot camp? Get outside, get active and start burning some calories before the big feast. </span></span></b><br />
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<b><span style="font-family: Arial, Helvetica, sans-serif;"><i><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">For a fat BLASTING workout to get into Thursday morning <a href="http://youtu.be/q8dn0CV7OuI" target="_blank">click here</a>! </span> </i></span></b></blockquote>
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<b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">3. Minimize alcohol intake.</span></span></b></h2>
<b><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span>Eating outside of your usual calorie consumption is going to happen this holiday. That being the case, minimizing alcohol intake can keep healthy digestion on track. Because alcohol inhibits digestion (and therefore calories consumed are stored) our body will always attend to purifying the body of harmful alcohol toxins if it has to choose between that and digesting food. </span></span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjiDNfJw8htZUjIHuA6blOwWg4BJh4hiA4F2v6H066pgTaDbqoHU2YFYZ358GxMANLFKs7Kg6qahnI6sSaX42BotIxtCk5ZEbGWNaJVuTpqy44VJKqiY3EqkIT9ClZ9P4FAhK8LvsTIxTt/s1600/Screen+Shot+2012-11-20+at+11.09.06+AM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjiDNfJw8htZUjIHuA6blOwWg4BJh4hiA4F2v6H066pgTaDbqoHU2YFYZ358GxMANLFKs7Kg6qahnI6sSaX42BotIxtCk5ZEbGWNaJVuTpqy44VJKqiY3EqkIT9ClZ9P4FAhK8LvsTIxTt/s1600/Screen+Shot+2012-11-20+at+11.09.06+AM.png" height="182" width="320" /></span></a><b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">4. Drink a lot of water.</span></span></b></h2>
<b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-tab-span" style="white-space: pre;"> </span>Healthy digestion also requires adequate amounts of water. In order for your body to carry out toxins, burn fat and lubricate organs and joints, you must make hydration a priority. Not only will you cut cravings and get fuller more quickly, you’re replacing minerals lost during activities. </span></span></b><br />
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<b><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">5. Use your stored energy from Thanksgiving Dinner to blast major body parts in the gym on Friday.</span></span></b></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Plan your workouts accordingly this week. Because you're going to be indulging in extra calories and carbs, use the stored energy to get an awesome workout the next day. Focus on major body groups like legs or chest and back. Do super sets with heavy weights and 20-30 minutes of interval cardio post workout.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Whatever you choose to do this Thursday, sticking to a plan will help keep you on track towards your fitness goals. Implement these 5 important steps during the holidays and come up with New Years resolutions your actually interested in following through on without the distraction of those extra pounds.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">I want to wish everyone and all of the GNS followers a very special, happy Thanksgiving day. Don't forget, everyday offers the opportunity to be thankful for our blessings, relationships and so much more. Living with a heart of gratitude brings forth more joy, patience, love and LIFE than you've ever imagined. Now go work hard and enjoy your holiday!!</span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">Best creamed cauliflower... EVER!</span></span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px; font-weight: normal; vertical-align: baseline; white-space: pre-wrap;">I can't take credit for this recipe -- but you better believe I'm bringing this to our Thanksgiving get-together. </span></span><a href="http://nomnompaleo.com/post/1657598867/best-make-ahead-side-garlic-cauliflower-mashed">http://nomnompaleo.com/post/1657598867/best-make-ahead-side-garlic-cauliflower-mashed</a></div>
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<span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><i>Inspired Wellness</i></span> by Lauren Rae</span></h2>
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Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-3969327444623841282012-11-15T12:02:00.000-06:002012-11-17T10:31:56.172-06:00Your thoughts are in the drivers seat. Do you know where you are?<h2><span style="font-family: Arial, Helvetica, sans-serif;">Where are you?</span></h2><span style="font-family: Arial, Helvetica, sans-serif;">If you answered that question you could answer referring to your physical location as well as your mental state. What I'm interested in knowing is where are you in your life? Are you living out your life in the past? Are you absolutely focused on your future? Or are you here, in your life experiencing its richness, here and now?</span><br />
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<h3><span style="font-family: Arial, Helvetica, sans-serif;">Stop whatever you're doing and contemplate your current actions. </span></h3><blockquote class="tr_bq"><span style="color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><b><i>Whatever you're doing is a representation of where your goals and priorities lie.</i></b> (This goes for every moment of your life, whether you like it or not.)</span></blockquote><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><span style="font-family: Arial, Helvetica, sans-serif;">Are you in the gym? Are you contemplating calling your parents? Are you reading in your field of work or study? Are you taking a nap? Are you on the ultimate distraction -- Facebook?</span><br />
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</span><span style="font-family: Arial, Helvetica, sans-serif;">Whatever your current actions, its not that what you're doing is either right or wrong. Your actions are just an inclination into where your thoughts are. Taking the time to become present to your actions is just an opportunity to become curious about why you chose to take that action in the first place. Every action is a choice, even<i> IN</i>action is a choice. </span><br />
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</span><span style="font-family: Arial, Helvetica, sans-serif;">Now check in with yourself emotionally. Are you happy? Sad? Irritated? Bored? All of those are also a choice. I'm not saying that your feelings are bad or good.... Just another clue into where your goals (thoughts) are.</span><br />
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</span><span style="font-family: Arial, Helvetica, sans-serif;">Now you're going to say to me, "Lauren - No way this is true! I don't WANT to feel frustrated and annoyed. I'm tired because I'm tired... Thats IT." What I have to say to you is, nothing happens accidentally. If you're unhappy with where you are in physical action or emotionally, something is driving you towards that (and vice versa). Perhaps its to prove to yourself that you are lazy and not good enough. Maybe its to prove that you are strong and capable. I don't know - You tell me. All I know is that when I am being true to myself and in the present moment, I know who I am and I love myself. And that is where your life really happens. When you can love yourself wherever you are and still impact the surrounding world in a positive light - You're in your life and your LIVING it.</span><br />
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</span><span style="font-family: Arial, Helvetica, sans-serif;">Every moment you're alive IS your life. Not the past and not the future... So if you find yourself where you are and decide if its where you want to be.</span><br />
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</span><h2><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Before you go anywhere else copy this travel-ready </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">recipe down!</span></h2><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you are in the mood for a travel-ready meal in your on-the-go life, try this healthy and easy chicken or tuna salad.</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">What you'll need:</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">2 boiled chicken breasts OR 2 cans of tuna in water</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">1/2 c sliced red grapes</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">1/4 c sliced pecans</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">2 tbsp finely diced red onion</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">2 tbsp non-fat Greek yogurt</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">2 tbsp hummus</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">salt free seasoning of choice for added flavor (I like to add a few dashes of tobacco or cayenne to spice things up.)</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Add it all into a bowl! (If you're using chicken, shred it completely before the remaining ingredients.) Stir together and throw either in an Ezekiel Wrap or Tupperware and pack with some of your favorite whole grain chips.</span></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0vPVzPwll2AAmD6YZhe0s4gYwyHfYUuyaQkYE14HEyvql0brleX447zC_xOg-k1Cbr6ezAGBon1YtVOt9A-x3aywk8jq_pqhT6LYYcWcievURBYHkKEY8lS0MJLhbSryIF0UJs-nie8Uu/s1600/Screen+Shot+2012-11-15+at+3.48.04+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0vPVzPwll2AAmD6YZhe0s4gYwyHfYUuyaQkYE14HEyvql0brleX447zC_xOg-k1Cbr6ezAGBon1YtVOt9A-x3aywk8jq_pqhT6LYYcWcievURBYHkKEY8lS0MJLhbSryIF0UJs-nie8Uu/s320/Screen+Shot+2012-11-15+at+3.48.04+PM.png" width="320" /></a></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
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</span><span style="font-family: Arial, Helvetica, sans-serif;">Get Inspired Wellness :) Lauren Rae</span><br />
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Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-6063390472800010922012-11-02T12:14:00.000-05:002012-11-02T12:30:35.889-05:00Artificial Sweeteners: Silent KILLERS!<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Halloween might be over... but watch yourself, your health is STILL in jeopardy! Liquid, solid or syrup... what is making your food and beverages sweet could be eating your brain and turning you into a <i>zombie</i>. </span></h2>
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<span style="font-family: Arial, Helvetica, sans-serif;">Don't believe me? Keep reading...</span></h4>
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<span style="font-family: Arial, Helvetica, sans-serif;">Low carb diets have sparked a trend in sugar watch -- But are artificial sweeteners the answer to your sweet tooth cravings? </span><span style="font-family: Arial, Helvetica, sans-serif;"><b>NO!</b> <i>(Not unless you want toxin filled foods, over stimulated and dying brain cells, digestive issues, the generation of free radicals and the possibility of degenerative disease that is....)</i></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You scared yet? Check these commonly used artificial sweeteners:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Aspartame - </span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Would you like the pink or the blue? 50% Phenylalanine, 40% Aspartic acid, and 10% Methanol, aspartame causes rapid firing of brain neurons and can potentially cause cell death. When consumed in the packaged form, aspartame is a solid <i>toxin</i>. Diet soda addict? Perhaps you're addicted to the excessive neuron firing and NOT the soda or caffeine itself.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Splenda - </span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;">AKA - Sucralose is 600 times sweeter than sugar with no calories. Marketing Splenda as a 'natural' sugar substitute has made it a leader in artificial sweeteners worldwide. What people don't know is that it was discovered in a chemistry lab that was formulating new insecticides. Uhh yeah. It is actually the opposite of a natural sugar substitute and is classified as a </span><span style="font-family: Arial, Helvetica, sans-serif;">cholorcarbon</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Sugar Alcohol -</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sugar alcohols are the ingredients in many sports supplements and 'low carb' protein bars. These are the ingredients on a food package that end in "-itol." Including mannitol, erythritol, xylitol and sorbital. This low to no calorie form of sweetener can lead to extreme digestive upsets like, bloating, flatulence and diharrea as well as long-term issues like IBS.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So - What can you do to fight becoming an artificially sweetened zombie?</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">1. Read labels. On everything... be curious! Look up ingredients and their effects on your health.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. Put DOWN the boxes, bags and cans that have a list of ingredients you can't even pronounce.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. Eat fresh, raw natural food as it was intended to be consumed.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I do use Stevia or SweetLeaf as it is a no calorie sweetener derived from a plant and, for the moment, considered to be safe to use. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpqquilP7f_Vv7UJPa2uglgXbl6EI7_ATFLKSyYR5HGr4RG03yJZ9nVQ-Ktt7keJGTfst5u3eBvRaUJJ4Yl1iwrXsFGXE9cpr0HJtYWJXSu2jEYg0rpfzcOeFJO-u0_5HweJNrH9c1w2j/s1600/Wisdom-Natural-SweetLeaf-SugarLeaf-Stevia-716123125871.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpqquilP7f_Vv7UJPa2uglgXbl6EI7_ATFLKSyYR5HGr4RG03yJZ9nVQ-Ktt7keJGTfst5u3eBvRaUJJ4Yl1iwrXsFGXE9cpr0HJtYWJXSu2jEYg0rpfzcOeFJO-u0_5HweJNrH9c1w2j/s200/Wisdom-Natural-SweetLeaf-SugarLeaf-Stevia-716123125871.jpg" width="175" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdCmu41yWPU-1q0aHtQq_BgitXPmaQgbnEjkWpAMfQYPn1Zm1dc84BpfxEYqGhfugMtK2i2TsVoIalrdyk_P0cTFE40uP4vAE5fmFD9lwtWRlyWdVQIHe_DFwUhP47N4UDA5DdQcwxKj0g/s1600/SweetLeaf+(1).gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdCmu41yWPU-1q0aHtQq_BgitXPmaQgbnEjkWpAMfQYPn1Zm1dc84BpfxEYqGhfugMtK2i2TsVoIalrdyk_P0cTFE40uP4vAE5fmFD9lwtWRlyWdVQIHe_DFwUhP47N4UDA5DdQcwxKj0g/s200/SweetLeaf+(1).gif" width="186" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Vanilla Creme and Irish Toffee are GREAT in coffee as well as in oatmeal, shakes and <i>many </i>other recipes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Thats INSPIRED WELLNESS by Lauren Rae! Check out my<a href="http://www.facebook.com/laurenraefitness" target="_blank"> facebook page </a>and <a href="http://www.twitter.com/laurenraelife" target="_blank">twitter</a> for more fitness, nutrition and lifestyle tips.</span>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-75616824881748393822012-10-29T20:21:00.001-05:002012-10-29T20:21:58.372-05:00Spooky Good Protein Pumpkin muffins - Have to try em...Everyone is pumpkin obsessed this time of year. Including me! Pumpkin is high in fiber and a great addition to recipes savory AND sweet. Ever had it in a shake? Try adding it to vanilla SunWarrior protein with almond milk, a shake of cinnamon and nutmeg, and some vanilla Crème stevia... It's like PIE! <br />
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This recipe was a success so I thought is share it with you! If you want to indulge in some candy but not go overboard - try it my way! I changed it up a little and added one Hersey Kiss to the center of 8 muffins. Sprinkled pecans on the other 4. Which one is better!? Hmmmmm......<br />
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Leave a comment and let me know what you think!<br />
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Pumpkin Chocolate Chip Muffins<br />
By BFL Team<br />
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Ingredients<br />
9 egg whites<br />
1 1/4 tsp baking powder<br />
3/4 cup pumpkin puree<br />
3/4 cup rolled oats<br />
1 1/2 scoops chocolate protein powder<br />
1 1/2 tsp vanilla extract<br />
2 tsp cinnamon<br />
1 tsp nutmeg<br />
12 packets Splenda® sweetener or Stevia powder, to taste<br />
40 semi-sweet chocolate chips<br />
Cooking spray<br />
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Preparation<br />
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Preheat oven 350 degrees. Combine all ingredients (except chocolate chips and<br />
cooking spray) in a blender and blend well. Spray muffin tins (use a tin that makes six<br />
large muffins) liberally. Fill each cup 3/4 full. For each muffin, put four chocolate chips into batter, so that they go into the middle of the muffin, then place the four remaining<br />
chocolate chips on the top. Repeat for each muffin. Bake 20 to 22 minutes on the<br />
middle rack.<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUDoaxXrMzLxuMNDcGd7aohsoopMyTkMy-1tWJxelcZoO3Hpxzwz7Rmof76F3UH0P7jRgO_t7xYe19zhyphenhyphenfzXiUVfQC5zivw_IP59EJRAZnqFPyDw3N2Ea59LWtSR0PN4noQ9Uf6XSzTlpq/s640/blogger-image-498956549.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUDoaxXrMzLxuMNDcGd7aohsoopMyTkMy-1tWJxelcZoO3Hpxzwz7Rmof76F3UH0P7jRgO_t7xYe19zhyphenhyphenfzXiUVfQC5zivw_IP59EJRAZnqFPyDw3N2Ea59LWtSR0PN4noQ9Uf6XSzTlpq/s640/blogger-image-498956549.jpg" /></a></div>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-50404228402575828712012-10-23T19:27:00.001-05:002012-10-23T19:27:19.343-05:00What do you do when you can't...Today's been an interesting one.<br />
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I rarely write about personal situations - however, I think you can relate to the events of today too.<br />
<br />
I have a pile on my desk growing with toll tag tickets, bills, receipts, more junk and more work to be done. My brain is full and unrelenting, energy is down, coffees not helping and now it's time to go be 'human' in front of clients and coworkers. My day started early with a walk and healthy breakfast and has ended with no workout and an afternoon filled with mindless snacking and unchecked 'to-do' boxes.<br />
<br />
Clearly today isn't working for me... Step one: Identify what isn't working, take responsibility, forgive myself, and decide how to do better next time. Only problem is even I can't decide what's wrong?! I checked in with my sister about my constant unfulfilled cravings dramatic aimless wandering and she said... "Maybe you're not craving food."<br />
<br />
DUH! I wish I had thought of that... So this is what I AM craving:<br />
- a nap<br />
- water<br />
- a hug<br />
( ...on a Tuesday? Really? Already?)<br />
<br />
And as simple as stating her name, my sister says, "So go take a nap. Get a hug. Drink some water." This offered a reminder -- maybe what I think I should be doing is so far out of reach because I need to attend to myself first.<br />
<br />
So what do you do when you can't do anything you think you should be doing?? Do what you CAN do. There's always something.... Even if its just closing your eyes and breathing.<br />
<br />
Don't bother beating yourself up... acknowledge your capabilities and your strengths. Zig Ziglar says, "Failure is a detour - not a dead end street. Yesterday really did end with last night and today is a BRAND new day." <br />
<br />
So practice being good to yourself, because YOUR opinion of yourself is the most important. Listen to your body, your mind and soul... Then give them what they want. You'll be happy you did.Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-65369303509204263272012-10-11T18:49:00.001-05:002012-11-21T19:33:44.360-06:005 Foods for Bad Skin<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">So lately my skin and I have been at odds. "I'm too old for zits!" I scream to anyone who will listen! </span><br />
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ever said that before? Ever wanted to sandpaper your way to a clearer complexion?? </span></span><br />
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">A trip to a the dermatologist might be overkill, but a trip to a esthetician is out of the budget. Now what?</span></span><br />
<h2>
<span style="color: orange;"><span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">A healthy diet could be the answer to your complexion woes... Get more of the following foods into your diet to reduce inflammation, redness and blemishes!</span></span></h2>
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">They myth has been debunked! Eat <span style="color: #f1c232;"><b>cocoa</b> </span>- Dark chocolate contains high levels of flavenoids and antioxidants that can benefit skin enormously. </span></span><br />
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If your acne is prompted by unruly hormones, <b><span style="color: #f1c232;">whole grains</span></b> are a dietary must. They are low on the glycemic index <span style="line-height: 23.100000381469727px;">which helps to reduce the body's sensitivity to insulin - the master of all hormones.</span></span></span><br />
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 23.100000381469727px;"><br /></span></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #f1c232;"><b>Fish</b> </span>contain high levels of omega-3's and EPA's which are critical to the promotion of healthy skin. An <span style="line-height: 17px;">important role of EPA is that it helps inhibit the production of androgens – hormones that produces sebum in hair follicles. Excess production of these sebum results to oily skin, leading to acne and other skin problems.</span><span style="line-height: 17px;"> (Remind me to never say SEBUM again. Gross.) </span>Try eating more fish, or supplementing with cod liver oil.</span></span><br />
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Deep red and purple foods such as<b> <span style="color: #f1c232;">beets </span></b>as well as <span style="color: #f1c232;"><b>pomegranate</b> </span>have high levels of <span style="line-height: 19px;">anthocyanins and are high in </span>polyphenol <span style="line-height: 19px;">antioxidants which help maintain blood flow to the skin, promoting optimum cell turnover</span><span style="line-height: 19px;"> which is crucial to glowing skin.</span></span></span><br />
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Nuts like <span style="color: #f1c232;"><b>walnuts</b> </span>also contain omega-3 essential fatty acids, which can improve skin's elasticity. Certain nuts are also loaded with copper, a mineral that boosts collagen production. </span></span><br />
<div style="border: 0px none; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="border: 0px none; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Drink<b> <span style="color: #f1c232;">Green Tea</span></b>. It's very high in antioxidants, particularly one named EGCG, which has been proven to reduce redness.</span></div>
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<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="border: 0px none; margin-bottom: 5px; margin-top: 5px; padding: 0px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Do you have any helpful tips for beautiful glowing skin? Leave a comment and let me know!</span></div>
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<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Recipe time... ;)</span></div>
<h2>
<span style="background-color: #cfe2f3;"><span style="font-family: Arial, Helvetica, sans-serif;">Disabledworld.com posted this face mask recipe.</span><span style="font-family: Arial, Helvetica, sans-serif;"> I'm going to give it a try!</span></span></h2>
<div style="font-size: 13px; line-height: 19px; margin-bottom: 1em; padding: 0px;">
</div>
<h3>
<b><span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif; font-size: small;">To have a healthy glowing and smooth skin use this recipe (Sounds easy enough...)</span></b></h3>
<div style="line-height: 16px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Blend 4 - 5 leafs of fresh mint.</span></div>
<div style="line-height: 16px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Peel and de-seed the cucumber.</span></div>
<div style="line-height: 16px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Add mint leaves to the cucumber to make a puree.</span></div>
<div style="line-height: 16px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Beat egg white and keep it separate, then add this egg white to the cucumber mixture.</span></div>
<div style="line-height: 16px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Apply this evenly on your face for 20 minutes and then rinse it with water and pat it dry.</span></div>
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<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="line-height: 16px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Not only does it smell amazing... it offers a cooling, relaxing sensation for winding down after a long day!</span></div>
<div style="line-height: 16px;">
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h2>
<span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Check out <a href="http://www.facebook.com/Laurenraenaturalremedies">http://www.facebook.com/Laurenraenaturalremedies</a> for more natural ways to stay healthy, happy and beautiful in a rocky world.</span></h2>
<span style="font-size: 14px; line-height: 16px;"><span style="background-color: #cfe2f3; font-family: Arial, Helvetica, sans-serif;">Disabled World - Disability News for all the Family: <a href="http://www.disabled-world.com/artman/publish/cucumber_benefits.shtml#ixzz291oZC7cv" style="color: #003399; text-decoration: none;">http://www.disabled-world.com/artman/publish/cucumber_benefits.shtml#ixzz291oZC7cv</a></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 13px; line-height: 19px;"></span></span><br />Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-4345385552929294912012-10-02T06:55:00.000-05:002012-10-02T06:55:05.072-05:00How to burn fat with a KALEidoscope of healthy options<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">A balance in nutrients and a properly working digestive system can fall under the radar of importance when people begin a weight loss plan. However, without the proper proteins, fats and carbohydrates... and the ability to absorb them, the odds are stacked against you. You're brain and body play tricks on you in search for required nutrients and without the proper knowledge -- There's a good chance you'll fall victim to cravings and be left frustrated on square one of the scale.</span></h4>
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">So what are a few absolute non-negotiables when considering a nutritional diet to enhance fat loss?</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: white;">Protein</span></b> is the building block of YOU! Every cell in every organ and muscle of your body is controlled by protein and therefore is an essential part of a nutritional diet. A complete amino acid profile creates a complete protein that keeps you functioning properly, building muscle and burning fat. You can get protein from several sources, try a couple of these lean proteins daily:</span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fish</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Chicken</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Ground Turkey</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Eggs</span></li>
</ul>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: white;">Green leafy vegetables</span></b> are an absolute MUST if you want to burn fat, build muscle, fight off disease and lead an overall healthy lifestyle. Calorie for calorie, green vegetables are the richest source of vitamins, minerals and phytonutrients. The darker the green, the richer in nutritional content! Try a few of these next time you're feeling green:</span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Kale</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Chard</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Spinach</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Broccoli</span></li>
</ul>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: white;">Healthy fats</span></b> are essential to the absorption the essential fat-soluble vitamins that we receive from our greens (like vitamin A, D, E and K) in addition to helping control hunger, promoting a healthy digestive system and protecting your organs. Stock up on these healthy fats:</span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fish oil (Krill oil or Cod liver oil)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Cold pressed olive oil</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Coconut oil</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Flax seed oil</span></li>
</ul>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><span style="color: white;">Carbohydrates</span></b> provide a vital source of energy, brain function and play a major role in a balanced diet.</span><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">complex carbs</span><span style="font-family: Arial, Helvetica, sans-serif;"> can prevent heart disease and diabetes by p</span><span style="font-family: Arial, Helvetica, sans-serif;">roviding many healthy nutrients and fiber. Not convinced? Carbohydrates are also crucial to building and maintaining muscle which in turn burns fat. Keep these slow-burning carbs on hand:</span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Whole wheat</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Quinoa</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sweet potatoes</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Brown Rice</span></li>
</ul>
<br />
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;"><i>As always, if you're considering a change in diet, contact a health professional like a medical doctor or <a href="http://www.trymfit.com/" target="_blank">registered dietitian</a>. </i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i><br /></i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLpkH5wd3xqxKqs9QIllT2jr_6Z_fS6zlTUtnPJglARzFpAc2Kd4BBz3H4DCwuArWZBzVf3ViXoGSreUyWaMOJUItHmHPWSWxUIVW3JPQ9Rgyxm80BM31CNh3lRvUC0P7KHoy6HEmG8SRy/s1600/kale+salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLpkH5wd3xqxKqs9QIllT2jr_6Z_fS6zlTUtnPJglARzFpAc2Kd4BBz3H4DCwuArWZBzVf3ViXoGSreUyWaMOJUItHmHPWSWxUIVW3JPQ9Rgyxm80BM31CNh3lRvUC0P7KHoy6HEmG8SRy/s1600/kale+salad.jpg" /></a></div>
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<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">One of my <i>favorite</i> recipes is derived from the <a href="http://www.drweil.com/drw/u/RCP02206/Tuscan-Kale-Salad.html" target="_blank">Tuscan Kale Salad</a> at True Foods Kitchen in Scottsdale, Arizona. Try their recipe -- then try mine!</span></h2>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">I generally follow a paleolithic diet and therefore have changed a couple of the ingredients to create the <b><i><span style="color: #ffe599;">Lauren Rae Paleo Kale Salad for Champions </span></i></b>(Newly named and loving it.) </span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Try it out... You're SURE to love it - or your money back!</span></div>
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<br /></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>What you'll need:</b></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">6 cups of kale, midribs removed <i>(Italian black kale is awesome, but regular organic kale does the trick...)</i></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">2 tbsp extra virgin olive oil</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Juice of 1 lemon</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">2-3 Tbsp Almond flour/meal - toasted lightly in a saute pan</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Garlic, 1 clove fresh or garlic powder to taste</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Salt-free seasoning to taste</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Cayenne pepper to taste</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>How to prepare:</b></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Whisk together lemon juice, garlic and spices in a separate bowl. In a saute pan, add olive oil and kale on low to medium heat and coat all leaves. When the Kale begins to wilt, add it to the lemon juice and garlic dressing and toss until all leaves are covered. Sprinkle toasted almond meal on kale and toss one more time... and BINGO! Lauren Rae Paleo Kale Salad for Champions in your belly.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Add a grilled chicken breast and a serving of steamed quinoa and you, my friend, are on your way with every necessary nutrient for a happy and healthy body.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><i>For more recipes, fitness advice, home remedies and more, add me on <a href="http://facebook.com/laurenraelife">facebook.com/laurenraelife</a> and twitter @LaurenRaeLIFE :)</i></span></h2>
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<br />Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com1tag:blogger.com,1999:blog-5849847495090377139.post-35920177373529610832012-09-22T10:35:00.000-05:002012-09-22T10:35:51.223-05:00Superfood Obsessed: If you are what you eat... why not be super?I am fascinated by food.<br />
<br />
The beautiful array of colors, the different smells specific to a world of cultures, the endless combination of flavors... Its safe to say that I have an obsession with all things culinary.<br />
<br />
Aside from the sensory overload of fresh, rich ingredients, there's a whole group of foods that is so incredibly GOOD for you.... Its called SUPER-food.<br />
<br />
So - If you are what you eat... why not be super?<br />
<br />
Lets talk today about the Gogi Berry.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgifdFzCEEdZ63nHEUwikgq5JWEoGtS5MVFOtZlIHqFJmyAwNJ64Sq-z_rD286sTxCVTnuh8Dp4C8CLTVbqIxCQ22N4h-IpJgodWQm4g46eEBJXuYUmtyQrtHAMQCaMK54_WE5m3WCXdIvr/s1600/gogi-berries.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgifdFzCEEdZ63nHEUwikgq5JWEoGtS5MVFOtZlIHqFJmyAwNJ64Sq-z_rD286sTxCVTnuh8Dp4C8CLTVbqIxCQ22N4h-IpJgodWQm4g46eEBJXuYUmtyQrtHAMQCaMK54_WE5m3WCXdIvr/s200/gogi-berries.jpg" width="200" /></a>The dried Gogi berry is absolutely delicious. A rich coral color (due to its incredibly rich <a href="http://en.wikipedia.org/wiki/Carotenoid" target="_blank">carotenoid</a> content - containing more than any other known food source) when dried, becomes a beautiful addition to shakes, salads, desserts and much much more.<br />
<br />
In addition to having more beta carotene than carrots and more vitamin C by weight than oranges, the Beijing Nutrition Research Center found that Gogi berries also contain 18 amino acids, 21 trace minerals, vitamin B1, B2, B6 and vitamin E. Theses super berries also contain essential fatty acids, iron, fiber and protein!<br />
<br />
<h3>
<span style="color: #f6b26b;">[Lauren Rae Rule: Only go for snacks with less than 5g of sugar.]</span></h3>
<br />
For being so little they are jam PACKED with nutrients. It is a fruit and therefore contains more sugar than most healthy snacks (which is something I like to keep an eye on). However, 1/8 c makes for a great snack and contains only 6g of sugar in addition to all those rich nutrients!<br />
<br />
I'd usually insert a fabulous recipe here -- but I just eat these suckers right out of the bag. You can purchase them at any Whole Foods as well as online.<br />
<br />
Add Gogi berries and get INSPIRED WELLNESS with Lauren Rae :)<br />
<br />Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-15844027693281710172012-08-15T17:05:00.001-05:002012-08-15T17:34:49.183-05:003 Weight Loss Secrets <span style="font-family: Arial, Helvetica, sans-serif;">Too many hours in the car and sheer boredom and you'd find me playing the "-ation" game. I don't remember who taught it to me, but MAN do I love beating people at this game! The goal is to list as many words as possible that end in "-ation" until there are none left... and I win again.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I thought I'd do a spin on this game and discuss <b>3 issues that can inhibit fat loss and even cause weight gain</b>:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<h3 style="text-align: center;">
<span style="color: #9fc5e8; font-family: Arial, Helvetica, sans-serif;">Inflammation ~ Hydration ~ Constipation</span></h3>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Inflammation</span></h2>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><i>The foundation of disease</i></b>... the secrets out, inflammation is making us fat and sick! </span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Inflammation is a tricky subject so bare with me. Taken directly from NaturalNews.com, Angelo Druda teaches us that<span style="background-color: #444444;">, <span style="color: #cccccc;">"</span></span></span><span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Excess <a href="http://www.naturalnews.com/sugar.html" style="text-decoration: none;">sugar</a> in the blood stream causes the pancreas to excrete excess insulin. Regular ingestion of sugar causes the body to become resistant to insulin's sugar clearing effects. Since insulin promotes the storage of fats, weight gain quickly ensues. With little more than a teaspoon of sugar a day, <a href="http://www.naturalnews.com/inflammation.html" style="text-decoration: none;">inflammation</a> levels begin to significantly increase. Elevated levels of inflammation dramatically accelerate degeneration in the body and can lead to a host of cell damaging diseases, that greatly reduces <a href="http://www.naturalnews.com/longevity.html" style="text-decoration: none;">longevity</a>."</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Powerful stuff... motivation to read labels and set down the soda!</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Foods that act as a natural anti-inflammatory </span></h4>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Omega 3 fatty acids and other healthy fats and oils such as:</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fish oil, olive oil, caster oil, grape oil, coconut oil, ect.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Flax seeds, avocado and salt-free nuts</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Fruits that are low in sugar and leafy green vegetables such as:</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Berries, broccoli, chard and spinach</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Protein sources such as:</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Plant based proteins like legumes, nuts and seeds</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Lean poultry, fish and seafood</span></li>
</ul>
</ul>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Foods that cause inflammation</span></h4>
</div>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">High fat meats</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Red meat, bacon and sausage</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sugar</span></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Pre-sweetened cereals, beverages, desserts, ect.</span></li>
</ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Highly processed foods:</span><b style="font-family: Arial, Helvetica, sans-serif;"> </b></li>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Refined white flours, bread and pasta</span></li>
</ul>
</ul>
<div>
<b style="font-family: Arial, Helvetica, sans-serif;">(L-Rae Rule: If its in a box, can or bag -- DON'T EAT IT)</b></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Become aware of the causes and symptoms of inflammation and introduce foods into your diet that will fight it </span><span style="font-family: Arial, Helvetica, sans-serif;">naturally.</span></div>
</div>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Hydration</span></h2>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">We've all heard of 'water weight' and its effect on the scale. Are you using it as an excuse for your weight? Either way - It can be controlled.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">One of the biggest reasons for water weight gain is dehydration. Consuming your body weight in ounces is the general rule to getting enough water to keep our bodies working properly. <i>(For example, I weigh 110 lbs so I practice drinking a gallon of water each day which is 128oz)</i> If it seems over whelming, break it into smaller sips throughout the day. </span></div>
<h4>
<span style="color: #e69138; font-family: Arial, Helvetica, sans-serif;">Any extra water you're consuming today is better than yesterday, right??</span></h4>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Benefits of hydration include:</span></h4>
<div style="text-align: left;">
</div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Joint lubrication</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Assists in removing toxins from the body</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Increases mental focus and performance</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Helps energize the body</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Keeps skin looking and feeling young</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Assists in fat loss</span></li>
</ul>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">In addition, thirst is generally misinterpreted as hunger.... so DRINK UP!</span></div>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Constipation</span></h2>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Everyone has experienced it, no one likes it. You could be walking around with several extra pounds. Does that make you full of...? Never mind. </span></div>
<h4>
<span style="font-family: Arial, Helvetica, sans-serif;">Causes:</span></h4>
<div>
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Inadequate water intake</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Inadequate fiber in diet</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">A disruption in or inadequate exercise or mobility</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Excessive consumption of dairy products</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Stress</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Medications</span></li>
</ul>
</div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Whatever the cause of your discomfort, it is important to identify it and address for many health reasons.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">(Now that you've read 3 Weight Loss Secrets... Share the wealth! Facebook and Twitter love to see my GNS blogs :) Keep Rockin' - Lauren Rae)</span></h2>
Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-68362522768559146702012-08-07T13:14:00.001-05:002012-08-07T13:20:52.841-05:005 minute checkin to awarenessHave you ever felt lost? Frustrated with yourself? Work is mundane, your relationships are struggling, there's never enough time or money... And don't even get me started on health and fitness!! Everything and everyone begs for your attention - you're spread too thin, and continually forget about your compelling future.<br />
<br />
We've all been there! When I find myself getting distracted from my goals, commitments and dreams... I realize it's time to check-in. <br />
<br />
Awareness is defined as: noun<br />
1. the state or condition of being aware; having knowledge; consciousness.<br />
<br />
I have made a commitment to living a clean lifestyle - yet halfway through a piece of chocolate wedding cake last night I came to a screeching halt and thought... Wait a minute! This isn't a working part of my meal plan! I immediately felt guilt and 20lbs heavier. How can an inanimate object cause me a bad feeling?? It can't. I was letting my thoughts fuel bad feelings that had nothing to do with the food itself.<br />
<br />
Will chocolate cake kill me? No. <br />
Is it in my nutritional plan and will it help me reach my fitness goals? No. <br />
<br />
Don't get me wrong, I'm all<br />
About moderation... BUT if the actions you choose don't work FOR you, chances are you haven't been specific in your awareness of your goals and desires. And you're not choosing thoughts that inspire self improvement and overall wellness.<br />
<br />
After I forgave myself for indulging unconsciously, I took 5 minutes to become consciously aware of my thoughts and feelings and wrote down my goals. At the top of the list I wrote: What am I committed to?<br />
<br />
Commitment is defined as: noun<br />
1. the act of committing.<br />
2. the state of being committed.<br />
3. the act of committing, pledging, or engaging oneself.<br />
<br />
What are you committed to? If you don't know, it's time to figure it out. <br />
<br />
Chances are that everything in your experience you've asked for one way or another... So if you're unhappy and you don't FEEL GOOD - becoming aware of your deepest desires and honoring the steps towards attaining them is the most important thing you can do.<br />
<br />
Here's how you can practice a 5 minute checkin:<br />
<br />
1. Set a timer, if you can Facebook for any amount of time, you can practice self improvement for 5 minutes.<br />
<br />
2. Take a few deep breaths and ask yourself, "In this moment - how do I feel?" Then practice respecting your feelings regardless if they are negative or positive. Be honest and kind with yourself.<br />
Ex: I feel badly for eating chocolate cake because it does not work for me and the lifestyle I've chosen and does not help me reach my goals. How can I do better next time? <br />
<br />
3. How do you WANT to feel? CHOOSE thoughts that will result in that desired feeling.<br />
Ex: I am a capable fitness Professional! This minor sidetrack has the potential to help others choose different actions.<br />
<br />
4. Now determine how you are going to get there.... Write down the goals you desire to reach and BE SPECIFIC!!<br />
<br />
If you want to learn to surf be the end of summer, consider time, money, diet, fitness, sleep... Ect. And start with thoughts that will spark positive action immediately.<br />
<br />
Do you have 5 minutes? Try it now!<br />
<br />
Joy is abundantly flowing -- tap in! <br />
<br />
Life is an INCREDIBLE blessing and we have been designed to enjoy our experience and share it with others. Checking in with yourself and your commitments periodically can fast-track you to a joy filled life.<br />
<br />
For more information on how you can discover your desires and reach goals that continually build YOUR compelling future, please contact Lauren Rae at Laurenraelife@gmail.com - For Gravel and Stilettos specials, Please mention GNS812 in your email subject! <br />
<br />
And always remember:<br />
It's YOUR LIFE - LIVE IT!<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyJpfzM5gz2tmkLjsamVrI-7-WDA1cyAEcCA6R7k3SsPse5QhJJrjYSvyylkoeALXAj6l0UcC0qc89facHppm-fGBWbGC26f8yHBkdmE0CK7xsE2FzW__m-7lkzTi7sjIKPKmryro8jz7V/s640/blogger-image-1867774278.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyJpfzM5gz2tmkLjsamVrI-7-WDA1cyAEcCA6R7k3SsPse5QhJJrjYSvyylkoeALXAj6l0UcC0qc89facHppm-fGBWbGC26f8yHBkdmE0CK7xsE2FzW__m-7lkzTi7sjIKPKmryro8jz7V/s640/blogger-image-1867774278.jpg" /></a></div>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-19732243054751614262012-07-04T08:48:00.000-05:002012-07-04T08:48:05.144-05:006 Ways to Address Hunger<br />
<h2 style="text-align: center;">
<span style="background-color: #444444; color: #e69138; font-family: Arial, Helvetica, sans-serif;">Clearing the blur between Emotional and Physical hunger</span></h2>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h4>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Lets discuss something that affects each and every one of
us: The battle between understanding emotional and physical hunger - and properly addressing it. </span></h4>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Food is on
this planet to nourish our bodies and provide the fuel we need to keep living.
However, not all food is created equal and if we have health, wellness and
fitness goals – frozen pizza and beer isn’t going to make the cut anymore. </span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h3>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Emotional Hunger</span></h3>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">We eat for emotional reasons because we have a ‘need’ to
<b>FEEL</b> better. Fat and sugar target the pleasure center in our brain and tend to
temporarily heal emotional discomfort. Not to forget – alcohol… <i>*sugar*</i> in drug
form that acts as a pretty great distraction from poor feelings. However,
afterwards the issues are still ever-present and now we have a stomach full of
toxic food and drink that adds to the snowballing feelings of guilt, shame and discomfort
that leads to another failing fad diet. </span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h3 style="text-align: center;">
<span style="background-color: #444444; color: #f3f3f3; font-family: Arial, Helvetica, sans-serif;">Emotional hunger happens quickly.</span></h3>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="background-color: #444444; color: #cccccc;"><o:p><span style="font-family: Arial, Helvetica, sans-serif;">B</span></o:p><span style="font-family: Arial, Helvetica, sans-serif;">e ready to address it. Its an ‘all in your head’ quick fix
to a thought or feeling you’re having as a result of something that’s happened.
If you’re craving foods that will make you feel better rather than foods that
will fuel your body, you’re probably not physically hungry.</span></span><br />
<span style="background-color: #444444; color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span><br />
<h3>
<o:p><span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Physical Hunger</span></o:p></h3>
<div>
<o:p><span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></o:p></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Food is GOOD. We need food for energy and to maintain healthy (fat-burning) muscle tissue and healthy organs. Don’t get me wrong, I <i>love</i> food – maybe more
than most. That being said, there are ways to enjoy nutritionally bountiful
meals when you are physically hungry that aid in you reaching your health,
wellness and fitness goals rather than disrupting them.</span></div>
<h3 style="text-align: center;">
<span style="background-color: #444444; color: #f3f3f3; font-family: Arial, Helvetica, sans-serif;"><br /></span></h3>
<h3 style="text-align: center;">
<span style="background-color: #444444; color: #f3f3f3; font-family: Arial, Helvetica, sans-serif;">Physical hunger happens gradually.</span></h3>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">You start to feel that slow progression into awareness that
its time to eat. Its probably physical hunger telling you its time to eat if you’re
sensing physical cues like the little pang of hunger - followed by a kitten
purr in your stomach... until there is a lion roaring in your gut! Understand that eating is necessary. There is no guilt,
shame, remorse or negative feelings involved when you address physical hunger
with nutritionally sound meals in proper serving sizes.</span></div>
<h2 style="text-align: center;">
<span style="background-color: #444444; color: #e69138; font-family: Arial, Helvetica, sans-serif;">6 Ways to Address WHY you're hungry</span></h2>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h4>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Hints that you may be emotionally hungry:</span></h4>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">-The feeling of hunger is experienced above your neck. (You’re
mind is swimming with thoughts of sugarplums and emotionally pleasurable food.)</span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">-You’re ‘checked-out’ emotionally and are experiencing
feelings that don’t feel so good and have thoughts that food or drinks will
make you feel better.</span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">-You are avoiding something uncomfortable by putting your focus on food.</span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h4>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">How to know if you’re physically hungry:</span></h4>
<div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">-The feeling of hunger is experienced below your neck.</span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">-Its been 3+ hours since your last meal.</span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">-You can hear your stomach barking at you for fuel.</span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h4>
<span style="background-color: #444444; color: #f6b26b; font-family: Arial, Helvetica, sans-serif;">How you feel is everything. If you don’t feel good and life
is hard… and food causes you pleasure followed by pain that disrupts your mindset, lifestyle and your goals, its time to get back to the basics. Check in emotionally. Be
aware of what is causing you to feel poorly and address it. </span></h4>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-79343416328675664202012-06-27T10:12:00.001-05:002012-06-27T10:12:29.112-05:00Grocery Store Staples: Foods to get attached to, Part 3<h2>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #e69138;">Two types of fat free diets:</span></span></h2>
<div class="MsoNormal">
<div>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #cccccc;"><br /></span></span></div>
<span style="background-color: #444444;"><span style="color: #cccccc;"><b style="font-family: Arial, Helvetica, sans-serif;">"I only eat low or fat free, packaged foods."</b><span style="font-family: Arial, Helvetica, sans-serif;"> </span><span style="font-family: Arial, Helvetica, sans-serif;">How many overweight people do you know on this diet? There's a connection between why obesity is an epidemic and the popularity of 'fat free' foods and diets. </span></span></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><b>“She’ll have the salad, squeeze of lemon… and the water.”</b> Have you even had a dry salad and been left completely
unsatisfied, disappointment reflecting at the bottom of the bowl? Even with lean protein – you’re not going back for more of
that… off to the ice cream bar! </span></div>
<div class="MsoNormal">
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">You’re ache for more flavor and a fulfillment will not going unheard.
Your brain craves fat because it is a vital part of our diet – especially for organ
support and allows the body to absorb necessary nutrients such as vitamins A,
D, E and K.</span><br />
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<h3>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #cccccc;">Low fat and Fat-free doesn't necessarily mean its healthy!</span></span></h3>
<div>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #cccccc;"><br /></span></span></div>
<span style="background-color: #444444;"><span style="color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;">Just like the other macronutrients we’ve discussed, when
consumed correctly and in the correct form, unsaturated, can aid in weight loss
and a complete a nutrient rich diet. Conversely, not consuming trans and
saturated fats can lower your blood cholesterol and decrease your risk of heart
disease. For an explanation of the difference between the three types of fat
</span><a href="http://www.mayoclinic.com/health/fat/NU00262" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">click here</a><span style="font-family: Arial, Helvetica, sans-serif;">.</span></span></span><br />
<span style="background-color: #444444;"><span style="color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></span></div>
<div class="MsoNormal">
<h3>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #e69138;">Friendly Fats that should be in your shopping cart this week:</span></span></h3>
<div>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #e69138;"><br /></span></span></div>
<span style="background-color: #444444;"><span style="color: #cccccc;"><b style="font-family: Arial, Helvetica, sans-serif;">Cold pressed olive oil</b><span style="font-family: Arial, Helvetica, sans-serif;"> is great on salads or for cooking.</span></span></span></div>
<div class="MsoNormal">
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #cccccc;"><br /></span></span></div>
<div class="MsoNormal">
<span style="background-color: #444444;"><span style="color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Nuts</b></span><span style="font-family: Arial, Helvetica, sans-serif;">: Dry roasted - salt free nuts like </span><a href="http://gravelandstilettos.blogspot.com/2012/05/so-you-want-to-burn-fat-do-ya.html" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">Cashews</a><span style="font-family: Arial, Helvetica, sans-serif;"> and Almonds make for a satisfying snack.</span></span></span><br />
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<span style="background-color: #444444;"><span style="color: #cccccc;"><b><span style="font-family: Arial, Helvetica, sans-serif;">Nut butter</span><span style="font-family: Arial, Helvetica, sans-serif;">s:</span></b><span style="font-family: Arial, Helvetica, sans-serif;"> I prefer almond or cashew butter, Check the label! Ingredients should read: Nuts - Period. If there's anything else, like sugar... get a different brand.</span></span></span><br />
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<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><b>Fish: </b>Tuna and salmon are my favorite!</span><br />
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<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><b>Avocado:</b> A mild flavor and creamy texture can fill your fat craving...try on that salad instead of cheese or in tuna salad with some greek yogurt rather than mayonnaise!</span><br />
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<h4>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Fat doesn't have to be scary… negative thoughts that reject the idea of fat in our diet create a painful experience that inevitably leads to overeating and frustration. Make nice with your food: eat the correct types, eat the correct portions and you're body will love you for it.</span></h4>
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<h3>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #e69138;">BONUS Round</span></span></h3>
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<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">For nutritional supplementation try...</span></div>
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<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="background-color: #444444; font-family: Arial, Helvetica, sans-serif;"><span style="color: #cccccc;"><b>Cod liver oil</b> - contains high levels of vitamin A and D as well as EPA and DHA which are important Omega-3 fatty acids necessary for brain and nervous system function.</span></span><br />
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<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><b>Flax seed oil</b> - contains high levels of vitamin B, fiber and Omega-6 and Omega-9.</span></div>
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<br /></div>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-26596827184744498192012-06-20T06:13:00.003-05:002012-06-20T06:15:19.101-05:00Grocery Store Staples: Foods to get attached to, Part 2<h2>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Welcome back my dear friends!</span></h2>
<div>
<span style="background-color: #444444; color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;">In continuation of our Grocery Store Staples, we've got some great clean healthy food options to get hooked on. </span><span style="font-family: Arial, Helvetica, sans-serif;">Diving head first into our next group of delicious dining options to keep you fueled throughout the day and keep your health and waistline in check. This week we are talking...</span></span><br />
<span style="background-color: #444444; color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
<h3>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Complex </span><span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Carbohydrates!</span></h3>
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<span style="background-color: #444444; color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;">Contrary to this new belief that 'carb' is a four-letter word, when eaten in the correct form (complex rather than simple), carbohydrates become an integral part of your nutritional plan and your wellness. (For more information on the difference between simple and complex carbohydrates click </span><a href="http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.html" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">HERE</a><span style="font-family: Arial, Helvetica, sans-serif;">.) </span></span><br />
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<h4>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Why you need them</span></h4>
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<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="background-color: #444444; color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;">Plain and simple, carbs are sugar. When consumed in complex form they are digested slowly and</span><span style="font-family: Arial, Helvetica, sans-serif;"> are responsible for providing over half the amount of energy we get from our food each day. Rich in fiber, vitamins and minerals, this important food group promotes healthy bodily functions such as, heartbeat, digestion and body movement. </span></span><br />
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<h4>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">What to buy</span></h4>
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<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><b>Grab some yams!</b> <b>-</b> grilled, baked or mashed and smashed... adding cinnamon and dates makes for a sweet escape.</span><br />
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;"><b>Get fruity -</b> Berries are the lowest calorie option but an apple or banana post workout will help replace the glycogen (sugar) in your muscles to aid in recovery. </span><br />
<span style="background-color: #444444; color: #cccccc;"><b><span style="font-family: Arial, Helvetica, sans-serif;">Keep Wholly graining - </span></b><span style="font-family: Arial, Helvetica, sans-serif;">Whole grains like oatmeal and brown rice are great options. (Check out my killer <a href="http://gravelandstilettos.blogspot.com/2012/03/f-words-and-egg-whites.html#more" target="_blank">oatmeal recipe</a>.) </span></span><br />
<span style="background-color: #444444; color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Beanies - </b>Lentils: try mixing with brown rice and caramelized onions. G</span><span style="font-family: Arial, Helvetica, sans-serif;">arbanzos: Hummas anyone? Black, white, yellow and red... Great sources of protein and carbs!</span></span><br />
<span style="background-color: #444444; color: #cccccc;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span><br />
<h3>
<span style="background-color: #444444; color: #cccccc; font-family: Arial, Helvetica, sans-serif;">Because of their dense nutrient rich structure, you will feel full longer - Hit this food group at breakfast to fuel your day and try not to grub on them after dinner to keep that tummy in check. </span></h3>
</div>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-45812333645581739202012-06-06T14:31:00.001-05:002012-06-06T17:19:23.379-05:00Grocery Store Staples: Food to Get Attached To - Part 1<h2><span style="font-family: Arial, Helvetica, sans-serif;">What do you see first when you stroll into the market? </span></h2><div><span style="font-family: Arial, Helvetica, sans-serif;">The natural flow of the store puts you directly in the produce section... So many options of </span><span style="color: #38761d; font-family: Arial, Helvetica, sans-serif;"><b>GREEN</b> </span><span style="font-family: Arial, Helvetica, sans-serif;">- Yet how much of your cart is filled with food items in boxes, packages, wrappers and cans?</span></div><div><h4><span style="font-family: Arial, Helvetica, sans-serif;">NO MORE!</span></h4><div><span style="font-family: Arial, Helvetica, sans-serif;">In the next few weeks we are talking about grocery store staples that need to be in your cart - <i>every week</i> - replacing processed and/or frozen foods that are lacking proper nutrition for your rockin' body. </span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">Check out this fun photo as a good way to get your mindset into healthy shopping:</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirjFS36Wov4vrXkywve7OW97o4mWWUs7GUnJ0H0fUY-Hzeug2D6B2QwLSLOlaW101celCqYTUA5XAMrk04gYcFUXiS5dBzn-IqpVH4noJv8RZMb7CmUbSKMOyc5wx0Ldsr58Z0ekKjDNHj/s1600/Real+food.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirjFS36Wov4vrXkywve7OW97o4mWWUs7GUnJ0H0fUY-Hzeug2D6B2QwLSLOlaW101celCqYTUA5XAMrk04gYcFUXiS5dBzn-IqpVH4noJv8RZMb7CmUbSKMOyc5wx0Ldsr58Z0ekKjDNHj/s320/Real+food.JPG" width="234" /></a></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">(Oh, by the way, YOU deserve to feed your body nothing but goodness... because you are GOOD - and you are what you eat.)</span></div><h3><span style="font-family: Arial, Helvetica, sans-serif;">Staple #1: Dark leafy greens</span></h3><h4><span style="font-family: Arial, Helvetica, sans-serif;">Why buy organic?</span></h4><div><span style="font-family: Arial, Helvetica, sans-serif;">The soil in which organic vegetables are grown is nutrient rich and the plants are pesticide free... therefore the items harvested </span><i style="font-family: Arial, Helvetica, sans-serif;">taste</i><span style="font-family: Arial, Helvetica, sans-serif;"> better and are full of the nourishment intended for our bodies. Buying organic also supports local farmers.</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">The price of organic foods can be a bit higher than fits our budgets on a regular basis, but there are a few items that we should always buy organic to reduce our exposure to harmful chemicals.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0oEYEATC7vkZDXauovCbMi8-cSJBmoNAUDaWzLP_QhIwUdD25SFNMldRwfXVavz5HavoULiSJguUgivkX8v6yqsSsHlJcuOXmhhyphenhyphenLxgtPgP8HlAc4v9PTughVXX6C6RD4jtP0lq-WAbI7/s1600/organic-food-chart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0oEYEATC7vkZDXauovCbMi8-cSJBmoNAUDaWzLP_QhIwUdD25SFNMldRwfXVavz5HavoULiSJguUgivkX8v6yqsSsHlJcuOXmhhyphenhyphenLxgtPgP8HlAc4v9PTughVXX6C6RD4jtP0lq-WAbI7/s320/organic-food-chart.jpg" width="320" /></a></div><h4><span style="font-family: Arial, Helvetica, sans-serif;">What to buy:</span></h4><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">Spinach: Raw, steamed or sauteed... always have it!</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">Asparagus: Great broiled, grilled or steamed and acts as a natural diuretic.</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">Kale: Use in shakes, steam it, saute it.</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;">Broccoli: Great raw or steamed!</span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
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<br />
Alright GNS followers... Due to technical difficulties this blog post has come to an abrupt close via iPhone. I hope the information I've included (prior to the tragic death of my laptop/VCR/coffee table) has been informative and I will conclude our segment on the importance of greens as a staple in your diet as soon as I am up and running again. Video included as I cannot include attachments with this application. My apologies!<br />
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Go get something green to eat :)Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-1222063392222793442012-05-30T18:19:00.001-05:002012-11-06T08:19:48.402-06:00What to expect when you're expecting... to get fitYou want to eat clean, work out mean and start feeling and looking like a queen... But embarking on this lean lifestyle seems overwhelming and unattainable. Aren't you tired of the feeling that you've failed every time you attempt a lifestyle change and don't follow through?<br />
<br />
Maybe all you need are the right tools to supply your arsenal of reasons why you CAN do this.<br />
<br />
You CAN have it all and you deserve it all.<br />
<br />
Its time. You're ready to take that first baby step to living fit physically and emotionally. <br />
<br />
Stick with me you driven divas - here at Gravel and Stilettos I am going to be taking you all on an adventure. Over the next six weeks I will be writing the usual weekly blog, only now I will be supplementing the written information with video!<br />
<br />
Be sure to subscribe by email so you don't miss a thing! Do it now! <br />
<br />
My number one goal is to provide information that will help you choose a healthier life every second of everyday.<br />
<br />
Get excited!<br />
<br />
To kick things off next week I will be talking about what nutritional staples need to be on your grocery list. I will also discuss how to read labels to choose the best options to achieve your fitness and nutrition goals.<br />
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Remember, if there is anything you'd like me to touch on specifically please don't hesitate to contact me directly at Gravelandstilettos@gmail.com<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx1SwXr_jPPm4C8kH4048exQdiY88Olgy1S3TM48QtyKOdMxC7nnxf83UtJpd480Ie2FBb9NoTApU94E8tPappo79_ZiR4o27-9ABkW4_jG_fFMXrkgYBuQzxHWlchWYXyaKJGGitZ6MNp/s640/blogger-image-1410725215.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx1SwXr_jPPm4C8kH4048exQdiY88Olgy1S3TM48QtyKOdMxC7nnxf83UtJpd480Ie2FBb9NoTApU94E8tPappo79_ZiR4o27-9ABkW4_jG_fFMXrkgYBuQzxHWlchWYXyaKJGGitZ6MNp/s640/blogger-image-1410725215.jpg" /></a></div>
Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-3374552137341503382012-05-23T22:35:00.000-05:002012-11-06T08:18:44.285-06:00Stay FIT and COOL this summer!<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Are you feeling the summer heat?</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;">As the </span><span style="font-family: Arial, Helvetica, sans-serif;">temperature</span><span style="font-family: Arial, Helvetica, sans-serif;"> outside rises, I start to realize the motivation I had to get outside and run, or the desire to be around other sweaty </span><span style="font-family: Arial, Helvetica, sans-serif;">individuals</span><span style="font-family: Arial, Helvetica, sans-serif;"> is inevitably lagging. Well friends, discipline never sleeps and our goals are begging to be reached. So how can you stay motivated to sweat when you're already sweating?</span><br />
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<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Remember why you're training </span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">When motivation is lacking, remember why you want to get and stay fit. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">For yourself? Sure!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Be vain! When you can strip off the sleeves and let your sexy arms get a tan poolside, it'll all be worth it. Take note of how it feels to be proud of your achievements and use it as ammunition for the next time you're feeling lazy.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Set up an accountability partner</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Get someone else involved to hold you accountable. If you have a set time to meet a buddy in the gym or for early morning sprints, you are much less likely to skip your workout to sit in the air conditioning. Set a weekly schedule with your buddy or make friends in the gym that will check up on you.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Create a killer soundtrack</span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;">Nothing gets me moving faster than some great tunes. If you need a little spark in your step, download some new music and have fun creating a soundtrack to get excited about. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Try something new like electronic or techno. Maybe some heavy rock and roll or metal? Whatever you're into, choose a fast tempo that'll keep you moving from set to set.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Remember, If you're not moving - you're not losing... </span></h3>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Get your workouts in regardless of how uncomfortable it may feel and take pride when you get the results you've earned.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Once you're finished killing calories, cool off with a low calorie freezee with a Mediterranean twist. (Make it a cocktail for those summer weekends!)</span></div>
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<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Mint lemonade summer cooler</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If you still have some citrus Crystal Lite left over from last weeks marinade recipe - Here's a great recipe for a cooling summer freezee!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">What you'll need:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">One packet Crystal Lite lemonade or citrus</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">A handful of fresh mint</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">one cup of Ice</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">One cup filtered water</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">(optional) 1.5 oz Vodka </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In a blender add ice, Crystal lite, water, mint and if you so choose - the vodka. Blend until smooth and enjoy!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9lKcugzb34aChV7lDzMwItCH_6h7Rp4Q57ZHWurwM8OlkgkCOEJAmplHJHauDw1gGNioKw2JuyBz_ix1ncflkmqZvKBxTKqws8ec0Pg7qXOsRfT-1b-nsRinZud5Xk07qB93uXmXFw8QC/s1600/mint+lemonade+cooler.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9lKcugzb34aChV7lDzMwItCH_6h7Rp4Q57ZHWurwM8OlkgkCOEJAmplHJHauDw1gGNioKw2JuyBz_ix1ncflkmqZvKBxTKqws8ec0Pg7qXOsRfT-1b-nsRinZud5Xk07qB93uXmXFw8QC/s320/mint+lemonade+cooler.JPG" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Please drink responsibly :)</span>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com1tag:blogger.com,1999:blog-5849847495090377139.post-1678850179151238822012-05-16T11:00:00.001-05:002012-11-06T08:16:00.230-06:00The 5 People You Should Spend Time With<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">"You are the average of the five people you spend the most time with."</span></h2>
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">-Jim Rohn</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">If you've spent any sort of time with me in 2012 I'm sure you've heard me mention this quote. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">When I first heard of this concept, I thought, "No way! I choose who I am a reflection of!" And while this could be true for some people who consciously choose their thoughts and actions... unconsciously, we are mirror images of the 5 people we spend the most time with.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Who is influencing you?</span></h3>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Self exploration can be a scary process. But are you aware of who you are to the core or controversially, who you WANT to be? Make a list of who you are at your very best. Even go so far as to dream up the perfect version of 'YOU.' Next, ask yourself who you spend the most time with. Make another list. Compare the two lists and consider who these people are in comparison to who you want to be and you'll have a pretty good idea where you currently stand.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Now for the hard part...</span></h3>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Is it time to do some personal spring cleaning? No one likes boundaries, and if you're in a position where you might need to separate yourself from someone, its bound to hurt at some point. The idea is to acknowledge the feelings of discomfort and practice actively pursuing the person you want to become regardless of how it makes other people feel.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">YOU are number one.</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif;">Happiness isn't a wheel that needs reinvention..</span></h3>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Now that you've cleaned house, find people to fill in the gaps. Actively search for people who you aspire to be like and put them in your top five. Who has qualities that you admire<br />? Who has the things in life and the outlook that you desire? If becoming friends with Brian Tracy or Ali Brown seems like a reach... Do what you can to model their steps to success. Why start from scratch in self improvement when there are countless individuals out there who have mastered it already?</span></div>
<h4 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">Happy Cleaning :)</span></h4>
<h4 style="text-align: center;">
<br /><span style="font-family: Arial, Helvetica, sans-serif;"><a name='more'></a></span></h4>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Ditch the Junk, Sugar and Salt Free Marinade</span></h2>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">This is a great "Junk-free" way to flavor white meats. I've found that Cod, Tilapia or Orange Roughy really pair well because they are so mild.... Chicken is always an easy option!</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1 packet Citrus flavored Crystal Lite</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 Apple Cider Vinegar</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">1/2 Water</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Crushed Garlic</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Cayenne Pepper</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Dill </span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">Put ingredients in a large ZipLock bag and mix well. Next add your chicken or fish and make sure each piece is well covered and let it sit (marinate) for an hour or so then cook away!</span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">(Thank you DD for teaching this to me last year during contest prep... You rock!)</span></div>
Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com3tag:blogger.com,1999:blog-5849847495090377139.post-78972786122156060762012-05-09T13:31:00.002-05:002013-01-21T15:05:07.426-06:00Dark Chocolate and Red Wine -- Matters of the Heart<span style="background-color: white;"><br /></span>
<h2>
<span style="background-color: #cfe2f3; font-size: large;"><span style="font-family: Arial;">Are you interested in foods
that say, “<i>I love you</i>” and really mean it?</span><o:p></o:p></span></h2>
<h3>
<span style="background-color: #cfe2f3; font-family: Arial;">Two of my favorites are the timeless combination of red wine and
dark chocolate. If you have a taste for one, the other, or both, I think you’ll
be interested to find out the great health benefits each of them offer.</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgldMNqPnFJzalOQz6lvezJ9I2pLKvdTbdh9ggsO06sV1c3XnwgA7WjE9QGB6bvdXZwyrVhJUISGDkZ5Pzy54j5bGfKq4Eo_sC2UIOIUMU5ktUJp8uCbbNrQJJRzpNVQ7NAhd34zoXDerGP/s1600/wine_med.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: #cfe2f3; color: black;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgldMNqPnFJzalOQz6lvezJ9I2pLKvdTbdh9ggsO06sV1c3XnwgA7WjE9QGB6bvdXZwyrVhJUISGDkZ5Pzy54j5bGfKq4Eo_sC2UIOIUMU5ktUJp8uCbbNrQJJRzpNVQ7NAhd34zoXDerGP/s1600/wine_med.jpg" /></span></a></div>
<div style="text-align: center;">
<span style="background-color: #cfe2f3; font-family: Arial;"><br /></span></div>
<h3>
<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial;">Red Wine –</span><o:p></o:p></span></h3>
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<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;">A dark complex Cabernet Sauvignon to a light and simple Valpolicella,
what a way to relax after a long day!<u1:p></u1:p></span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background-color: #cfe2f3;"><br /></span></div>
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<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;">One glass of red wine a night has been shown to be heart healthy while
possessing relaxation properties. Rich with antioxidants,<span class="apple-converted-space"> <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial;"></span>anti-aging
and cancer preventative properties,</span><span class="apple-converted-space"> </span>like
Melatonin (which aids in regulating our sleep clock) and Reservatrol (shown to
protect against Alzheimer's disease and dementia); varietals including
Pinots, Syrahs and Merlots contain the highest levels of these healthy
components. Who could say no to a savory nightcap that can reduce inflammation,
lower cholesterol, boost your immune system and promote restful sleep?</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
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<span style="background-color: #cfe2f3; font-family: Arial; font-size: 13.5pt;"><br /></span></div>
<h3>
<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial;">Dark Chocolate –</span><o:p></o:p></span></h3>
<div class="MsoNormal">
<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;">Slightly sweet with a hint of bitterness, there are countless flavor
combinations from plain or fruity to the exotic!<u1:p></u1:p></span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="background-color: #cfe2f3;"><br /></span></div>
<div class="MsoNormal">
<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;">Dark chocolates that are 70% or higher in cocoa content contain high
levels of cell-protecting antioxidants and mood elevating components. Dark<span class="apple-converted-space"> <span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial;"></span>chocolate
contains more than 500 natural chemical compounds. A few of them include:
Phenylethylamine (PEA: A chemical that tells the brain to release endorphins
which are mood-elevating and pleasure-inducing.), flavanols (Plant-based
antioxidants that may improve blood flow and promote healthy vessels.) as well
as copper, magnesium, iron, potassium and copper. Dark chocolate is also
low-glycemic meaning it is a carbohydrate that breaks down and releases into
the bloodstream at a slower rate.</span></span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;"><span class="apple-converted-space" style="background-color: #cfe2f3;"><br /></span></span></div>
<h4>
<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial;">PHEW -<span class="apple-converted-space"> </span></span>Like I need any more reasons to
feel loved!</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></h4>
<div>
<span style="background-color: #cfe2f3; font-family: Arial; font-size: 13.5pt;"><br /></span></div>
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<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;">A sliver of decadent dark chocolate is a healthy solution to that after
dinner 'sweets' craving and pairs really well with a glass of red wine.</span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></div>
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<span style="background-color: #cfe2f3; font-family: Arial; font-size: 13.5pt;"><br /></span></div>
<h4>
<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;">As always, remember that
moderation is the key! Wine and chocolate are still calories that must be
accounted for if you’re looking to reach and/or keep your fitness goals. Most
chocolates come scored and are easily broken apart. Practice taking one square
out and putting the rest away so you’re not tempted to indulge. Do the same for
your vino portioning… One glass and the rest is stored for next time! </span><span style="font-size: 13.5pt;"><o:p></o:p></span></span></h4>
<div>
<span style="background-color: #cfe2f3; font-family: Arial; font-size: 13.5pt;"><br /></span></div>
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<span style="background-color: #cfe2f3;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; font-family: Arial; font-size: 13.5pt;">Also, add cocoa powder to your grocery list. Its a great way
to ad</span><span style="font-family: Arial; font-size: 13.5pt;">d flavor and nutrients to shakes and recipes without the sugar of syrups
or chocolate chips. I purchased this raw cocoa powder at Whole Foods.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWfoDLTxDwGg18yldt-pLrsua9oe0-ipYtxC2u7SjGXnBtQvl15Z_NOXEFfT-I8IFgQ4YWd3P6ph3QHtqj0KkrOcoykVQiuLwjXFP2yvmoSaCObjD85wM4rCJNvpaVQMsZ_ohF0eIx7BQf/s1600/photo+(21).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: #cfe2f3; color: black;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWfoDLTxDwGg18yldt-pLrsua9oe0-ipYtxC2u7SjGXnBtQvl15Z_NOXEFfT-I8IFgQ4YWd3P6ph3QHtqj0KkrOcoykVQiuLwjXFP2yvmoSaCObjD85wM4rCJNvpaVQMsZ_ohF0eIx7BQf/s320/photo+(21).JPG" height="320" width="240" /></span></a></div>
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Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com2tag:blogger.com,1999:blog-5849847495090377139.post-62569526910487214822012-05-03T11:23:00.002-05:002012-05-03T16:35:27.190-05:00So you want to burn fat, Do ya?<h2><span style="font-family: Arial, Helvetica, sans-serif;">Here are two of my favorite little tricks to help you burn fat - Naturally!</span></h2><span style="font-family: Arial, Helvetica, sans-serif;">Next time you're in between meals and start to feel peckish, go for a cup of green tea or a little cashew snack.</span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Green Tea</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">We've all heard that Green tea is a great fat metabolizer and natural caffeine source for added energy. the caffeine can also work as an appetite suppressant between meals as well as a diuretic to help flush toxins.</span><br />
<br />
<ul><li><span style="font-family: Arial, Helvetica, sans-serif;">Drinking it iced will burn a few extra calories while your body warms it to body temperature... plus its a great way to refresh on hot days.</span></li><li><span style="font-family: Arial, Helvetica, sans-serif;">Drinking it hot will help you be mindful of your snacky situation by connection the mind and body - giving you the oral fixation as you thoughtfully enjoy your drink while your stomach fills with the calorie free beverage. </span></li></ul><span style="font-family: Arial, Helvetica, sans-serif;"><div style="text-align: center;">I personally LOVE Blueberry Slim Life Green tea by Yogi tea. You can find a delicious selection of Yogi Tea at your local grocery store.</div></span><br />
<b style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">Cashews</b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Nuts are a portable, healthy snack, that when eaten in moderation can help you burn fat! Dense with many nutrients like magnesium and fiber, this healthy fat source will fill your stomach with goodness. (Every time you eat, you're metabolism kicks on and starts burning calories. This is why it is so important to eat several small meals throughout the day.)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Things to remember;</span><br />
<br />
<ol><li><span style="font-family: Arial, Helvetica, sans-serif;">Purchase Dry Roasted, UNsalted cashews. Extra salt can cause water retention, and lets face it ladies, none of us feel trim and toned when we're holding water! Try tossing a few around in some cinnamon and Splenda for a sweeter treat. Or maybe some curry powder and cayenne if you're feeling spicy!</span></li><li><span style="font-family: Arial, Helvetica, sans-serif;">Portion size is everything. A small handful will do the trick! (About 1/4 cup) Remember, calories are still calories. While they work for us to give us energy and burn fat, portioning our snacks will prevent over-eating.</span></li><li><span style="font-family: Arial, Helvetica, sans-serif;">Drink a lot of water! Not only will it help fill your stomach, cashews are rich in fiber and water is needed to help flush fiber through the body. </span></li></ol><h3><span style="font-family: Arial, Helvetica, sans-serif;">Happy snacking!</span></h3><h4><span style="font-family: Arial, Helvetica, sans-serif;">Snack Pak Confessions</span></h4><div><span style="font-family: Arial, Helvetica, sans-serif;">I had the amazing opportunity to jet set for a day to shoot photos and video for Shop.Weightvest.com in the beautiful Red Rocks of Las Vegas. In true "Snack Pak" fashion, I packed a few green tea packets, a little Tupperware of cashews, almond butter (not sure how I got that through security) and protein powder. </span></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: center;"><b><span style="font-family: Verdana, sans-serif;">Never be at the airports mercy for snacks! </span></b></div><div><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Here's a little collage I put together from my trip to on Tuesday. </span></div><div style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Pictured with me is the beautiful Shay Lyn and the ever amazing Clark Bartram.</span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_GJ_jJj4LksQhbYuqeDOwN2tmntTUzZMHOewXaS9bat4KsfHo3bQ7hVX6LLs5V4PspgAfEWebJkD5fPBrjv6c1xO-BMK5cTes6NCMhFEAsGjlSQZEUbNzazQNGKjJps3SW4okxwH3UTv7/s1600/collage+of+RR.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_GJ_jJj4LksQhbYuqeDOwN2tmntTUzZMHOewXaS9bat4KsfHo3bQ7hVX6LLs5V4PspgAfEWebJkD5fPBrjv6c1xO-BMK5cTes6NCMhFEAsGjlSQZEUbNzazQNGKjJps3SW4okxwH3UTv7/s320/collage+of+RR.JPG" width="320" /></span></a></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">This trip was absolutely incredible! I made new friends, learned a lot and got to play in the Las Vegas sun all day -- for work! Can't beat it.</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;">Joy comes to those who ask for it... </span></div><div class="separator" style="clear: both; text-align: left;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div class="separator" style="clear: both; text-align: left;"></div><div style="text-align: center;"><span style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 15pt;">"We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves."</span></div><span class="bodybold" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 10pt; font-weight: bold; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div style="text-align: center;"><a href="http://www.brainyquote.com/quotes/quotes/b/buddha121308.html" style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #660099; font-size: 10pt; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none;">Buddha</a></div></span><span style="border-bottom-width: 0px; border-color: initial; border-image: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div style="text-align: center;"><br />
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</div>Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com1tag:blogger.com,1999:blog-5849847495090377139.post-10567878737959576282012-04-29T13:23:00.000-05:002012-04-29T13:23:34.549-05:00Is that my future calling??<span style="font-family: Arial, Helvetica, sans-serif;">I had the incredibly generous and life changing opportunity to attend the Scottsdale, Arizona FMI (<a href="http://www.fmievents.com/" target="_blank">Fitness Models International</a>) conference last weekend. Endless THANK YOU's to Karen Mullarkey of "No Mullarkey" Personal Training for giving me the opportunity to attend and for supplying some beautiful active wear options for my photo shoot with the extremely accomplished fitness photographer Noel Deganta.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWYRneq4OMqfc89DEwEMg2V51y1SR1NxGQkNyMC58f0pd04RhPi5LwTnGQDr5qjZg4FyViioi4DUDj-OXsSCcN6q6MKgn1KqhcLf50HcF4J9KLim9UuaXcYSyuDLQvrAWP02s739dh_67O/s1600/523016_379612062080816_148684558506902_1072048_583898870_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Arial, Helvetica, sans-serif;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWYRneq4OMqfc89DEwEMg2V51y1SR1NxGQkNyMC58f0pd04RhPi5LwTnGQDr5qjZg4FyViioi4DUDj-OXsSCcN6q6MKgn1KqhcLf50HcF4J9KLim9UuaXcYSyuDLQvrAWP02s739dh_67O/s320/523016_379612062080816_148684558506902_1072048_583898870_n.jpg" width="213" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">The weekend was a whirlwind of information, networking and relationship building that I will never forget. Furthermore, it was at FMI that I felt something stirring - this was my calling. At the end of day 3, lectures were coming to an end, and with a moment to reflect, tears filled my eyes and my heart filled with joy with the realization that I, previously career floundering Lauren Richardson was now Lauren Rae - Professional Fitness Talent. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">Pure joy - a feeling unparalleled by any other.</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Thank you to everyone who made FMI a possibility: Administrators, Gary Warren, Clark Bartram, volunteers and speakers to the very talented photographers: James Patrick, Mike Byerly, Noel Deganta, Reny Remos, Angela Cook, Rich Baker and Stacia Lugo.... You all created an experience that will never be forgotten. I can't wait to attend FMI Los Angeles this fall! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">With my goals and dreams becoming a reality, there will be a shift in the way I approach the content posted in my blogs. Lets be real, you all want focused, useful information that is going to drive you towards healthier happier lives. (I'll fill you in on my personal achievements in a Christmas letter equipped with a holiday themed photo of my MinPin Tirzah and myself on santa's lap.) By following Gravel and Stilettos, I want you to realize that this life is filled with endless possibilities, and I am building my career around showing whats possible by being an example.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I'd also like to </span><span style="font-family: Arial, Helvetica, sans-serif;">apologize</span><span style="font-family: Arial, Helvetica, sans-serif;"> for the absurd time between posts! As GNS followers I'd like to assure you that I have officially returned from what was too long of a blogging hiatus! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The past few weeks have been amazing. Drastic and exciting changes are happening in my personal and professional life and I cant WAIT to share everything I've learned with you. All of that being said, I ask you again... PLEASE contact me at </span><span style="font-family: Arial, Helvetica, sans-serif;">Gravelandstilletos@gmail.com </span><span style="font-family: Arial, Helvetica, sans-serif;"> with anything you'd like to discuss in reference to health, nutrition and lifestyle. </span><br />
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Have a blessed Sunday and look forward to GNS posts on Wednesdays :)Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com0tag:blogger.com,1999:blog-5849847495090377139.post-11920128533020725222012-04-08T07:13:00.000-05:002012-11-05T12:53:52.075-06:00Pin stripes or polka dots?<div class="MsoNormal">
<span style="color: #ffe599; font-family: Arial, Helvetica, sans-serif; font-size: large;">Never got around to painting those Easter eggs... But if I had, I would have painted one with polka dots.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I was struggling all week to decide what
to write about. I want everything of mine that you read to be profound and
useful; however, lately I have been struggling to hold a conversation without
getting distracted. Compiling a </span><span style="font-family: Arial, Helvetica, sans-serif;">thought provoking </span><span style="font-family: Arial, Helvetica, sans-serif;">blog was not in the
cards… Until now. So </span><i style="font-family: Arial, Helvetica, sans-serif;">that’s</i><span style="font-family: Arial, Helvetica, sans-serif;"> what it’s like to wake up at 2am with an idea worth writing down!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I awoke with the words success and significance flowing on
repeat in my brain. What is the difference, I thought?<i><span style="font-size: x-small;"> (And why was I thinking about it when I should be sleeping!?)</span></i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">When I think of success, money comes to mind. Simple, right? Work hard - earn money - be successful. As for significance, I think of the joy that follows fulfillment. Not so cut and dry. How often do you feel significant? As helpful as it would it be to achieve success </span><span style="font-family: Arial, Helvetica, sans-serif;">by American standards, I truly believe the exploration to find </span><span style="font-family: Arial, Helvetica, sans-serif;">meaning to life outweighs any benefit money can buy.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sure. Its EASY to say that being significant is more important than being successful at this stage in the game.<i> I'm flat broke!</i></span><span style="font-family: Arial, Helvetica, sans-serif;"> But e</span><span style="font-family: Arial, Helvetica, sans-serif;">very work day you wake up to earn another dime, you do it so you can play in your sling back wedges on the weekends with people that excite you, Right? </span><span style="font-family: Arial, Helvetica, sans-serif;">Take joy <b>boldly</b> and share it with everyone around you and you will be successful. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">That's the punch line. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">That is the meaning behind the pinstripes we wear everyday while striving for 'success'. (Our polka dotted underwear if you will :-P) I</span><span style="font-family: Arial, Helvetica, sans-serif;">f I can be a positive influence to others, </span><span style="font-family: Arial, Helvetica, sans-serif;">I </span><span style="font-family: Arial, Helvetica, sans-serif;">have </span><span style="font-family: Arial, Helvetica, sans-serif;">absolutely become successful </span><span style="font-family: Arial, Helvetica, sans-serif;">and I step forward with the knowledge that <b>this</b> - this crazy day to day thing called 'life' - is just the beginning.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This past week I had the opportunity to hear <a href="http://www.alibrown.com/" target="_blank">Ali Brown</a> speak at
the Infusionsoft conference on entrepreneurship in the new economy. She asked the question, “What is bigger than your dreams?” and continued to explain the importance of accepting a mindset shift towards what is really important in life and how to find meaning.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Wow... you mean we are allowed to have more? <b><i><u>YES!</u></i></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Whats bigger than my dreams is the opportunity to reach others in a positive way and the joy that comes in return is more magnificent than any success defined monetarily. What is going create significance in my life is not the number of bodybuilding trophy's that I can place on my shelf, but the way in which I enter and effect each persons life that I come in contact with. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So which is more important important to you? How will you take your dreams to the next level and beyond... with pin stripes or polka dots?</span></div>
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<b><span style="color: #fce5cd; font-family: Arial, Helvetica, sans-serif; font-size: large;">A scramble that’d
light up the Easter bunny!</span></b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What you’ll need:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3 Eggs (I’d usually use egg whites, but because I won’t be partaking in any Easter candy this year, I’m splurging and using the whole farm-fresh egg that I purchased at my local farmers market.)</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq3AoyrGYGZNOWFDEfT1mEhdiVxuOS4mkfQ7YJxV3-TkLfB4OWDf-hKf6MO0qlczDJCwny2WcZculBFGpOpGNf6RFGBWUCKAeLQBtzAckkAEpL27Qpi9vUt08YNhcN5QHJOsZj5LbKzvCP/s1600/eggs.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="192" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgq3AoyrGYGZNOWFDEfT1mEhdiVxuOS4mkfQ7YJxV3-TkLfB4OWDf-hKf6MO0qlczDJCwny2WcZculBFGpOpGNf6RFGBWUCKAeLQBtzAckkAEpL27Qpi9vUt08YNhcN5QHJOsZj5LbKzvCP/s200/eggs.JPG" width="200" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">½ Fresh chopped jalapeño</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">4oz Diced chicken breast</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Chopped cilantro</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Onion</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">½ Cup kale</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Place a skillet sprayed with Pam over medium heat and sauté the chicken, onion and chopped
jalapeno’s until warm and tender. Add the cilantro and kale and cook until the kale is
slightly wilted. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_z3AQKEP6VnfIXLUwsQDtK7fj0ZV4IoowiidBXrhjWCYIPYjBW4E89s6_GUSOs_xRfWGGTPugoRFE9gXv0Xx-1chhNTU_qeJ9w2m93-ZO5pZzart-Kvg0xBgz2mMWvpk93CKwa8fs3cPh/s1600/saute.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_z3AQKEP6VnfIXLUwsQDtK7fj0ZV4IoowiidBXrhjWCYIPYjBW4E89s6_GUSOs_xRfWGGTPugoRFE9gXv0Xx-1chhNTU_qeJ9w2m93-ZO5pZzart-Kvg0xBgz2mMWvpk93CKwa8fs3cPh/s200/saute.JPG" width="150" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">At this point, I like to turn the heat up just a little so I
get a nice *sizzle* in the pan when I add the eggs. Add your scrambled eggs
(you can add a splash of milk to your raw eggs for a nice fluffy texture when
cooked… Less is more!) and cook until desired temperature is achieved.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwgJt7QkCwTMcr_2t7ueFZ8gTxjEPwnLRC7MY8bn9pQ1lRoCB0Ed1MkX96QYiRpAldXexLfXCK4vzQ6t-FjnP__85Cv4lQXt0gnIPohIurn-J3SsGy-9zXIvJ42D7jrTc0oTM7TSDCH_mG/s1600/Scramble.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwgJt7QkCwTMcr_2t7ueFZ8gTxjEPwnLRC7MY8bn9pQ1lRoCB0Ed1MkX96QYiRpAldXexLfXCK4vzQ6t-FjnP__85Cv4lQXt0gnIPohIurn-J3SsGy-9zXIvJ42D7jrTc0oTM7TSDCH_mG/s200/Scramble.JPG" width="183" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Rather than adding cheese, I coupled my Easter Scramble with
a tablespoon of fresh Cilantro & Lime Hummus (also purchased at the farmers
market) for some decadent creaminess. I generally don’t use salt in my recipes,
but adding little treats like this can really enhance the flavor of your dish.
Just be aware of the ingredients and amount of sodium in the sauces or dips that
you purchase.</span></div>
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Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com1tag:blogger.com,1999:blog-5849847495090377139.post-91336142356670541802012-03-31T15:43:00.000-05:002012-11-05T12:46:53.144-06:00F words and Egg whites<br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif;">Today my heart is full.</span></h2>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Have you ever experienced the feeling of joy so fiercely that while peaceful, it's almost overwhelming enough to make you cry? I am filled to the brim with thankfulness for the opportunities that have knocked on my door this week. So grateful for friends, new and old, that bring a smile to my face. Proud to be who I am in this moment regardless of my shortcomings.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In the knowledge that it is possible to feel this euphoric, why in the past had I spent so much time allowing negative "F" words to shape my feelings? </span><span style="font-family: Arial, Helvetica, sans-serif;">Failure, frustration and fear outlined who I was and in turn effected my decisions. Negativity was a plague taking over my life. Ever experienced this in regards to yourself?</span><br />
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">You feel like a <b>f</b>ailure because you're not where you thought you would be in life by now.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">You're <b>f</b>rustrated because you've </span><span style="font-family: Arial, Helvetica, sans-serif;">achieved or posses</span><span style="font-family: Arial, Helvetica, sans-serif;"> everything in life that society defines as </span><span style="font-family: Arial, Helvetica, sans-serif;">successful and yet you are empty. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>F</b>ear is breeding negativity and</span><span style="font-family: Arial, Helvetica, sans-serif;"> has left you powerless in your own flesh.</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">Good news: There is a cure. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">All it takes is a shift in your mindset. Take steps towards a happier, healthier you in spite of </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><u> <span style="font-size: xx-small;">fill in the blank</span> </u>. What is stopping you?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Its time to take back the wheel of your life. Failure, frustration and fear are no longer an option.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Find new words/feelings to define how you're going to treat yourself every single day.</span><br />
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>F</b>ocus on what you desire and deliberately practice living your life with an intensity that breeds success and joy.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Take hold of your <b>f</b>uture and trust yourself. Be who you dream about being without second guesses.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Experience <b>f</b>ulfillment through gratitude, kindness and loving others unconditionally.</span></li>
</ul>
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<span style="font-family: Arial, Helvetica, sans-serif;">A fire is growing inside you. Fan the flame... Don't let negativity smother it.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I'm sure you're wondering where the egg whites come in. Well get excited! GnS's very first recipe is about to blow you away. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>EGG WHITE OATMEAL!</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A healthy start to your day includes breakfast. Try this recipe and let me know what you think!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">What you need:</span></div>
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<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Steel ground oats</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Water</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Chia Seeds <span style="font-size: x-small;">( </span></span><span style="font-size: x-small;"><a href="http://www.getchia.com/default.aspx?gclid=CKjCu6L7ka8CFcMbQgodOiDh0w">Click here</a> - <span style="font-family: Arial, Helvetica, sans-serif;">Check out this super-foods awesome health benefits.)</span></span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Egg Whites </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">(I buy AllWhites in the carton because they are pasteurized and I don't have to sacrifice the yolk to the drain gods.)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Sugar free coffee sweetener </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">(I like to use french vanilla or hazelnut.)</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Cinnamon</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Berries</span></li>
</ul>
</div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Start by cooking your oatmeal according to the packages instructions. When almost all of the water has been absorbed, pour the </span><span style="font-family: Arial, Helvetica, sans-serif;">egg whites</span><span style="font-family: Arial, Helvetica, sans-serif;"> into the oats while stirring rapidly. You'll want to almost whip them in so you get a fluffy consistency. While those continue to cook to your tastes, add a serving of chia seeds, cinnamon and whatever flavor of sugar free sweetener that sounds good. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Mix up - add some berries and you've got a protein rich, tasty breakfast!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Yummmmmmm.....</span></div>
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<br />Anonymoushttp://www.blogger.com/profile/14699801104242005659noreply@blogger.com1