Friday, July 30, 2010

Sing along the way!

The light at the end of this one mile tunnel seemed so far away.
Tunnel #3.

Tunnel #1.

While biking in Sparta, I came to 3 very large tunnels.
There is no way around them, but through.

They were once used for the railroads years and years ago,
but have since been turned into bike trails.
I approached the first tunnel.
It was so dark and cold in there!
Water dripped from above incessantly.

I was a little nervous and my flashlight didn't offer much comfort.

Before I knew it, I zeroed-in upon
the light in front of me.

It seemed so small...
compared to the big wide opening I had just entered.

But the light was definitely there.

As you take charge of your health...
the road ahead can seem endless and the goal so far away.

But do you know that with each step you take towards better health...
you are becoming and creating the healthiest possible you?
And there isn't any other way around it...

but through.

You certainly wouldn't stop and stand still...
but instead put one foot in front of the other.

And perhaps you could enjoy the journey along the way... like my dad taught me.

It wasn't long before I realized these massive tunnels had AMAZING acoustics!

So of course...
I just had to sing... I mean really belt it out!!!!

Handel's Messiah never sounded so good!

(Well... that's what my husband Kevin said.
And I accepted his compliment graciously.)

Find the joy!
What a blessing it is to breathe life each day!

For heavens sake...
your steps don't have to be gigantic leaps...
you just
have to put one foot in front of the other.

Start simply.
Choose to exercise today!
Drink water!
Eat your veggies.
Eat only to 70-80% full.
Go to bed on time.
Schedule your annual exam.


Let your choices bless your life.

Your goals are attainable... anyone can do it!!!


Tuesday, July 13, 2010

Grilled Salmon with Basil Pesto

Grilled Salmon with Basil Pesto

Spray grill grates will olive oil spray.

Heat grill.

Place salmon skin side down and cook until desired doneness.

No need to flip.

Once the salmon is done, add 1-2 T pesto on top of

each fillet and broil under the oven for 2 minutes.

Pesto Recipe:

2 c packed fresh basil leaves

2 cloves garlic

1/4 c walnuts

2/3 c extra-virgin olive oil


Combine all in a food processor.


Add salt and pepper to taste.


Wednesday, July 7, 2010

Health is the greatest possession!

Wendy's Before:

Wendy's After: 50 lbs Down!!!!

GUEST POST #2 by Wendy Jacob
Thanks Girl! You are amazing!

Q: Why do you choose to eat healthy?

Why I choose to eat healthy is simply the way it makes me feel inside and out.
One thing I have learned, is when there is unhealthy choices around,
I can either give in and have the guilt after.....

or I can be choosy and only have a bite so I
don’t feel like I am missing out on something.

When I take precious time away from my family to go to they gym,
the last thing I want to do is give up the work I did, by eating.

When I am hungry, I crave fresh veggies and fruits. They are so satisfying.
Right now is the best time of the year too…
if you don’t have a garden there are numerous farmers markets Load up!

In the past, when I was stressed, I used to turn to I turn to the gym.

It’s amazing!
There is so much more happiness in seeing
what you can
than the simple satisfaction of food.

I truly listen to my body and eat when my body tells me it needs food,
which is actually very empowering.

Don’t get me wrong, I enjoy a nice ice cream cone on a hot summer day
like everyone else and I do treat myself to those simple pleasures,

but within moderation.

When people ask what I have done to lose the weight,
I simply say I eat healthy food and stay active daily.

I usually have one day of rest and most of the time that day of includes
a nice walk, simply because my body craves the movement.

I am NOT on a diet nor will I ever be.

This is the way my life is.
I enjoy every minute of it.

I have changed my life for not only myself but for my friends and family as well.

Why do I choose to eat healthy…..

It makes me happy !!!!

Here's one of my favorite recipe's...
So very easy and healthy!

Almond Joy Delight Banana Soft Serve
frozen banana
1 tsp of unsweetened cocoa
2 Tbsp. almond milk

Combine in food processor and mix until smooth.

If it's too runny, place in the freezer until firm.
Once solid, scoop into a ramekin.

Melt 1 Tbsp. of almond butter
Dust with toasted unsweetened coconut


Saturday, July 3, 2010

Happy 4th!

Q: How do you stay healthy and still

celebrate with all the 'party food'?

A: Well, the Fourth of July holiday is upon us and with that comes Family, Fun and FOOD! This doesn't have to be a time to throw your healthy eating to the curb. Be strong and tackle each day’s temptations as they come. Yesterday was the perfect example for me.

My husband’s birthday is July 6th so we always have his family over for a cookout and fireworks. While I was planning the food menu, I made sure that I offered healthy options for myself and my family. Besides the traditional Wisconsin Brats & Burgers, I had chicken breasts. I made my own potato salad instead of buying it from a deli so that I could control the ingredients that went into it. I made sure I had A LOT of baby carrots (without dip) very close to me so I could pop those in my mouth for a crunchy snack versus the chips and taco dip that my sister-in-law brought. Yes, for a moment, my taste buds wanted to have the taco dip, but the feeling I got after saying NO to the dip and YES to the carrots was WONDERFUL!

I am stronger than that and so are you!

Since it was my husband’s birthday, his Mom made one of her famous tortes – Oreo Torte! I was serving the torte to our guests, but I never gave one to myself – I didn’t want one – and no one even noticed! I realize that I don’t need to eat the birthday cake to enjoy the birthday. It is more about the people at the party, being together and creating memories .

I am not perfect. I do give into temptation now and again. But, then I compensate for it the next day. For example, I go for an extra bike ride, I eat smaller portions for meals, I eat more veggies! My Body Talk tells me its had enough junk and it needs the healthy options again.

I have learned to crave healthy food!

“Compensation not Justification”

It’s a great feeling to feel “IN CHARGE “ when you pass up the sugar and junk!

LIFE IS GOOD! Reward your healthy body with healthy foods and ENJOY LIFE!

Happy Summer,

Nikki Kennedy

You can read more about her by

clicking here

Thanks Nikki! Hugs to you!

You're a great example for so many!


Friday, July 2, 2010

Garden Greens

I absolutely love having a garden!
We plant rows and rows of
green and red leafy lettuce and spinach.
But boy can it get dirty.

Here's a great tip to getting your greens squeaky clean...

1. Place greens in an ice water bath.
(The ice crisps the leaves and keeps them from wilting.)

2. Swish and move it all about for 30 seconds or so.

3. Let it sit for 2-3 minutes.

4. Carefully remove leaves, gently shaking the excess water.

5. Let the leaves rest on a kitchen towel.

6. Pat the leaves with a second towel to
remove the last of the excess water.

7. Eat right away or save in the fridge for another day.

See, the dirt settles to the bottom!

8. Use the extra water for flower pots
or dump it back into the garden.
(Not down the drain!)

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