Spoonfulliving Living Means Dig In... TO LIFE!

2011-10-26T13:53:00.001-07:00

The Art of Being Happy...Be Happy

2011-10-04T06:56:00.001-07:00

FYI: Scroll to the bottom of the page to mute the music player so you can hear the video.

Fresh Strawberry & Cinnamon Almond Salad

2011-08-10T05:54:00.001-07:00

2 c Spring Mix

1/4 c Fresh Sliced Strawberries

12 raw almonds

Drizzle greens and strawberries with your favorite vinaigrette.

I used a mix of strawberry balsamic vinegar and olive oil.

Lightly coat almonds with olive oil.

Sprinkle with a dash of cinnamon & sugar.

Top your salad with cinnamon almonds and 1-2 T crumbled feta.

Super YUMMY and super EASY!

GET YOUR GREENS IN TODAY!!!

Summer Salad #2

2011-08-05T10:00:00.001-07:00

Roasted Veggies

Blackened Salmon

Leafy Green Salad and Honeydew

Roasted Brussels Sprouts, Petite Baby Carrots, Teeny Tiny Potatoes

Toss veggies with olive oil, fresh herbs and sea salt.

Bake at 425 for 20 minutes.

Tip: Be sure your veggies are dry before roasting.

If you wash them just

before baking they will steam rather than roast.

Blackened Salmon

Use blackened seasoning (your choice) found in

the spice isle at your grocery store.

I prefer to only use on one side of the fish.

Tip: Once you start cooking your salmon in a little olive oil

(med. heat, about 2-4 min)

cover and let it continue cooking another couple minutes.

Remove lid, flip fish and finish

cooking until desired doneness. Your salmon will be moist...

dry fish is hard to swallow!

My 15 yr old Sophie made a Citrus Sauce to top our fish.

1. Juice of 1/2 a lemon or orange juice

2. 1-2 T Dijon mustard

3. 1/4 c Italian Dressing

Heat through and drizzle.

I like to break my salmon apart and toss it with my leafy greens giving me a

beautiful summer salad.

~delish~

Lunch Time

2011-06-23T11:51:00.000-07:00

Sitting down to enjoy one of my favorites lunches and I realized I was color coordinating!

Apparently I not only eat the rainbow, but I wear it too.

Before I ate I quickly did a few push-ups at the counter.

I started with 25 and then thought,

"If I'm going to do 25, I might as well do 30."

So I did.

Do more. Be more. Right!

WHY NOT!

Remember sneaky exercise counts!!

EVERY BIT!

Occasionally I drink a glass of juice.

Today it happens to be 100% carrot juice made by

Bolthouse Farms and found at most grocery stores.

If you haven't tried it, I encourage you to indulge.

It is sweet but not sweet like apple juice.

Think healthy when you first try it.

I like mine with crushed ice.

Fresh Herb Salad

1 c Fresh Herb Salad (EASY!)

(I buy Earthbound Farms Organic in the big 1 lb container)

1/2 c sugar snap peas

1/2 an orange pepper cut into bite size pieces

1 mini gourmet cucumber sliced

1/2 c baby petite carrots

1/4 c baby lima beans (rinsed & drained)

Sprinkle with slivered almonds

Drizzle your favorite vinaigrette.

My family's new favorite is Brianna's French Vinaigrette.

BON APPETITE!

Amazing Apricot Chicken

2011-05-04T05:15:00.001-07:00

My girls are so accustomed to me taking pictures of the meals I prepare.

During dinner, I know I've nailed my recipe when one of them exclaims,

"Mom, take a picture of this one!"

Apricot Chicken is a fruity dish loaded with flavor.

The recipe is simple!

I served it with Butter Crunch Greens (my favorite),

Lightly Steamed Broccoli & Carrots

and a Hard Boiled Egg.

Amazing Apricot Chicken

Combine:

1/2 c. apricot preserves

1-2 T. low sodium soy or tamari sauce

1/4 c. minced onion

1-2 T chili sauce

1 T dried parsley

1 T vinegar

Spoon over 4-6 boneless, skinless chicken breasts.

Bake in a covered 9x13 pan at 350 for 50 min.

Remove cover and bake 10 more min.

ENJOY!

Elvis Parfait Breakfast

2011-04-11T06:10:00.001-07:00

Elvis Parfait Breakfast

Combine:

1/4 c reg oats

2 T raw buckwheat groats (it adds crunch, but optional)

2 T chia seeds

1 c milk

1 banana sliced

sprinkle of cinnamon

drizzle of real maple syrup

Top with:

1 T almond butter

I am just headed to the gym to teach Funky Fusion.

But I quick made this and will forward to eating it when I get home.

It needs to sit at least 2 hours in the fridge.

Do not cook!

You can also make it the night before and let it sit overnight.

How easy is that!!!

This can very easily be a vegan recipe, (just use rice or almond milk, which sometimes I do). Although I am not vegan, this recipe was inspired by Angela Liddon, a 100% vegan.

All these years...

2011-04-06T10:44:00.000-07:00

A dear friend sent this little comic to me... it says,

The correct way to weigh yourself:

I can't believe I was

doing it wrong all these years.

General Health and Wellness Brochure

2011-03-09T16:46:00.000-08:00

I was at my local grocery store, Festival Foods and a bright colorful pamphlet caught my eye!

Click here to see...

A portion of it read:

"Navigating all of the nutritional information in a grocery store can be pretty complicated.

That’s why NuValTM Scores are on all kinds of foods, from apples to cookies,

from yogurt to noodles to tuna.

The NuVal Score helps improve you and your family’s

overall nutrition with the foods they already eat."

I LOVE IT!

A health conscious grocery store with like-minded

goals such as my own!

Check it out next time you shop Festival.

If this is not available to you perhaps you could be the one to encourage such information to be implemented in your home town!

My Post Crescent Interview on Body Shapes

2011-03-03T09:12:00.001-08:00

They say an apple a day keeps the doctor away — unless you’re the apple.

What makes that the case? YMCA of the Fox Cities healthy living and weight-loss coordinator Stacy Summers explains.

“An apple body type carries their weight on the upper half of the body, while the pear shape carries their weight on the lower half of their body.”

Apples might think finding jeans that fit well is their toughest battle, but they face more significant challenges than that. A larger waistline can mean a greater risk of serious health problems. Read on to learn more.

Why am I an apple?

If you tend to store fat around your midsection, you can thank your mom and dad for that.

It comes down to genetics, Summers said.

However, that doesn’t mean your shape is completely out of your control. When your calorie intake and expenditure is balanced, your body won’t accumulate fat, no matter where your DNA tells it to go.

Stress, exercise and nutrition all play a part in that formula, said David Brown, president and owner of Underground Functional Fitness.

If your genetics have unleashed what he called “the Santa Claus effect,” you’re likely falling down on three fronts: “the mind, the muscle and the food.”

So my waist isn't all that trim. What's the big deal?

As it turns out, fat carried on the top half of your body is fundamentally

different from fat carried on the bottom half of your body.

“In general, those who have an apple-shaped body have more fat around their organs. That in and of itself is a health risk,” said Shana Hussin,

a ThedaCare registered dietitian and health coach.

This visceral fat surrounds the heart, lungs and liver like the Styrofoam in an electronics box. That puts pressure on your vital organs, Brown said.

Worse, though, is that visceral fat can become interstitial fat that invades the organs like the marbling in meat. This tends to increase cholesterol, blood pressure and triglycerides, which puts you at increased risk for heart disease.

And that’s not all. Abdominal fat “messes with your insulin levels.

That’s when diabetes starts to set in,” Brown said.

Won't doing lots of crunches help?

Summers said she gets questions like that all the time from people hoping to master their bodies’ problem areas. Unfortunately, it’s not that simple.

“There’s no such thing as spot reducing. There’s no such thing as doing extra ab work for the apples or extra lunges and squats for the pears,” Brown said.

In fact, when Brown trains apples, he’s careful of exercises that position them on their backs or bellies, as many ab-centric movesdo.

These exercises can increase already higher-than-normal pressure on the organs.

His suggestion for anyone looking to lose fat, whether from their middles or their hips: Move those muscles that offer the most reward for your effort. The abdominal muscles are small and consume relatively few calories; by comparison, the large muscles in the thighs are energy-burning powerhouses.

If crunches won't work, what will?

Apples might want to spend less time doing sit-ups and more time calming their minds with yoga or tai chi.

“There is research out there that apple-shaped body types collect their fat around their abdomens, and that can have to do with stress,” Summers said.

But when it comes right down to it, apples have to face the same hard truth that we all do. You can’t magically shrink your middle or any other body part. You simply have to eat less and exercise more — if only that were simple.

“If (my clients) are looking to lose weight in general, I don’t do much different with a pear vs. an apple,” Hussin said. “I just try to get them as healthy as possible.”

In that process, she may take a slightly different approach to an apple’s fat intake. An emphasis on omega-rich healthy fats as well as oat-based foods may help lower cholesterol to reduce an apple’s risk of heart disease.

Beyond that, Hussin, Summers and Brown all agree: Whole foods — like apples and pears — are the key for apples and pears alike.

As Brown put it, “If it had a face, if it swam, ran or anything like that, you can eat it. If it grew out of the ground, you can eat it.”

How will I know I'm making progress?

Most of us rely on our scales to tell us whether we’re making fitness gains. But apples especially may want to look elsewhere for affirmation.

Tracking body mass index, or BMI, is helpful. Summers recommended www.bmi-calculator.net to determine this weight-to-height ratio, adding that women should aim for a BMI of 18.5 to 20.5.

One word of caution from Brown: BMI can be misleadingly high if you’re muscular. That’s why he prefers using waist and hip measurements to see whether his apple clients are headed in the right direction. (See breakout box for details.)

Pears have it easy, don't they?

It may seem like pears get off without a health hitch. “I’ve had people say, ‘Well, I’m a pear shape so I don’t have to worry so much,’” Summers said.

But pears have their own set of concerns, according to Brown. They are more prone to osteoporosis and eating disorders. Also, their fat deposits put pressure on blood vessels and lead to more varicose veins.

Then, of course, there’s cellulite. That subcutaneous fat may not wreak havoc on the organs, but it can be stubborn and slower to come off than an apple’s visceral fat, Brown said.

So apples, take heart and take action. You’ll be glad you did — and so will your ticker.

2011-02-16T04:51:00.000-08:00

If you always do what you always did,

you will always get what you always got.

-Mark Twain

I Find It Inspiring

2011-02-03T08:35:00.001-08:00

Recently two WI men, ages 61 and 80 were out ice-fishing.

The ice broke beneath them and they ended up "surfing"

7-12 foot waves on their small chunks of ice until being rescued two hours later.

Now that's what I call being fit!

Remarkable!

Read their story HERE.

Happiness Along the Way

2011-01-28T15:39:00.000-08:00

This was sent to me by a reader. So I thought I would share...
We convince ourselves that life  will be better after we get married,  have a baby, then another.  

Then we are frustrated that the kids aren't old enough  and we'll be more content when they are.
After that we're frustrated that we  have teenagers to deal with,  we will certainly be happy  when they are out of that stage.
We tell ourselves that our life will be complete  when our spouse gets his or her act together,  when we get a nicer car,  are able to go on a nice vacation,  when we retire.  

The truth is there's no better time  to be happy than right now.  If not now, when?
Your life will always be filled with challenges.  It's best to admit this to yourself  and decide to be happy anyway.  One of my favorite quotes comes  from Alfred D Souza.
He said, "For a long time it had seemed  to me that life was about to begin -real life.  But there was always some obstacle in the way,  something to be gotten through first,  some unfinished business,  time still to be served,  a debt to be paid. Then life would begin.  At last it dawned on me that these  obstacles were my life."
This perspective has helped me to see  that there is no way to happiness.  
Happiness is the way,  so, treasure every moment that you have.  And treasure it more because you shared it  with someone special,  special enough to spend your time...  and remember that time waits for no one.
So stop waiting until you finish school,  until you go back to school,  until you lose ten pounds,  until you gain ten pounds,  until you have kids,  until your kids leave the house,  until you start work,  until you retire,  until you get married,  until you get divorced,  until Friday night,  until Sunday morning,  until you get a new car or home,  until your car or home is paid off,  until spring, until summer,  until fall, until winter,  until you are off welfare,  until the first or fifteenth,  until your song comes on,   until you die, decide there is no better time  than right now to be happy...  
Happiness is a journey, not a destination.

8 Ways I Like to Burn It!

2011-01-27T12:22:00.000-08:00

Here are 8 ways I personally burn additional calories throughout the day.

I've been doing this for so long it has become a natural part of my everyday living.

You can burn up to 350 additional calories.

1. Keep hand weights in the kitchen cupboard or out sitting on the counter.

While waiting for your dinner veggies to saute, or soup to simmer,

grab the weights and sneak in 3 sets of 12 reps.

2. Take the stairs 2 at a time... or 3 if you are feeling ambitious

(just hang onto the railing). *wink*

3. Lunge right and left while loading the dishwasher.

4. Drink a glass of water every time you walk past the sink.

Keep the glass out on the counter to serve as a reminder.

5. Fidget while sitting at the computer.

Listening to upbeat music helps keep your foot tapping & moving.

6. Invest in a hands-free ear piece while talking on the phone... and clean!

Clean anything!

7. Each time you're tempted to open the fridge or pantry and you are truly not hungry...

do 25 push-ups against the counter.

Works every time! And if you're still feeling the urge...

do another 25!

8. Clean the house with PURPOSE! While washing windows or oiling doors, squat down and

up reach high over your head and back down to the floor.

While mopping or vacuuming... push and pull focusing on your abs.

Squeeze your stomach muscles as you pull.

A Little Bit of Heaven Two Thousand Eleven

2011-01-18T06:23:00.000-08:00

We're off to a great start!

January 2011 is here!

My motto for the year:

A Little Bit of Heaven Two Thousand Eleven

I imagine you've established your resolutions and look

forward to what this year will bring.

Heaven to me is living my life to the fullest with a

bright outlook

and doing all I can to embrace it!

Healthy living IS all it is cracked up to be.

I love that the body I've been given sustains me each day allowing

me to experience the world around me.

But how do we keep this exuberant outlook for a little longer

than 3 weeks...

this really should be the resolution to

the resolution.

Establishing goals for yourself is fantastic!

So how do we stay motivated?

Find more success by applying or more of these:

1. Buddy up.

Find others with like-minded goals and join forces!

I've always believed two heads are better than one.

2. Get to know your body.

Build a better relationship with yourself.

With any relationship worth building, you must

invest the time to be good to yourself.

Listen to your BODY TALK everyday!

IF YOU ARE NOT HUNGRY... WAIT!

IF YOU ARE NOT SURE YOU ARE HUNGRY... STILL WAIT!

Your body will let you know when it is ready for food.

3. Work it out.

Find the best workout that fits your personality.

If you are competitive: join a rec sports league,

If you are social: try a dance-based workout like

FUNKY FUSION!

If you are outdoorsy: go snow-shoeing, hiking or

simply walk the neighborhood.

If you are romantic: sign up for Zumba, line-dancing or

FUNKY FUSION!

My personal New Years Resolutions is as always to continue

on the healthiest lifestyle path I possibly can

AND

to EMBRACE MONDAYS!

YAY FOR MONDAYS!

Mojo Balls aka "Lara Bars"

2010-11-22T12:42:00.001-08:00

2 c. dried fruit (your choice)
Here I used dried cherries & pears.

Puree dried fruit in the food processor until it looks something like this...

Remove fruit and throw in 2 c. raw nuts (your choice)
I used pecans.Remove nuts...

And then slowly add the nuts and fruit together.
Until it looks like this...
Form into golf-sized balls & roll in unsweetened coconut
or chia seed. (optional).

Store in the fridge or freezer in an air-tight container.

The girls LOVE to take these in their lunches!
Super Easy to make!

Tips for a Happy Thanksgiving Tummy

2010-11-16T08:07:00.001-08:00

I can't believe it was a year my sister-in-law Allison and her hubby, Kev's brother, came for Thanksgiving last year. Seems like yesterday. Our dear friends the Watkins came as well and we sat for over an hour after dinner and visited and chatted just enjoying our time together.

I loved it and look forward to being with them again this year.

Getting ready for Thanksgiving was just part of the fun!

The adult table.

The kiddie table.

Yes, they ate on china.

Why not?

Tips to Keeping a Happy Thanksgiving Tummy!

1. Extra Small Portions of a few of your favorites.

If you have lots of food options, enjoy them while keeping it

into perspective by eating 2-3 bites of each.

2. Talk it up.

Visit with your family and friends. Remind yourself that Thanksgiving is about relationships and being thankful for the blessings in your life... your family and friends.

3. Plan a physical activity for Thanksgiving Day AND the day after!

If you live in the Fox Cities you can sign up for the Turkey Trot. Take your family along.

Set up a game of flag football or a bike ride... even an active walk will do.

You can also sign up for the FUNKY FUSION/ZUMBA event the day after....

"BURN THE TURKEY" at the Heart of the Valley, 9:00-10:30 a.m.

FREE to the public! Bring a friend/family member!

Non-members need only to bring in a canned food item.

Flax Oil

2010-10-20T03:57:00.001-07:00

I've been using Flax Oil for a few years now and notice

the days I go without, mainly in how my body digests food.

I use about 1 T. of Flax Oil on my salads or smoothies.

It has a mild flavor.

Notice it is stored in a dark bottle.

I purchased mine at the local health food store in the refrigerated section.

It will not solidify like olive when cold,

so it's super easy to use.

According to the Mayo Clinic: mayoclinic.org

"Flaxseed and its derivative flaxseed oil/linseed oil are rich sources of the essential fatty acid alpha-linolenic acid, which is a biologic precursor to omega-3 fatty acids such as eicosapentaenoic acid.

Just to name a couple it helps with:

High cholesterol or triglycerides

(flaxseed and flaxseed oil)

In laboratory and animal studies, flaxseed and flaxseed oil are reported to lower blood cholesterol levels.

Heart disease

(flaxseed and flaxseed oil)

People who have had a heart attack are reported to benefit from diets rich in alpha-linolenic acid, which is found in flaxseed."

So basically it's good stuff!!!

Ch-Ch-Ch-Chia!

2010-10-19T06:48:00.000-07:00

One of my favorite seeds - CHIA SEEDS!

It is an ancient Aztec seed. They were carried and used on long treks to help stay

hydrated. They were so coveted they were once used as currency.

They are small like poppy seeds.

They have a crunchy but light and nutty taste.

You can purchase them in most health food stores or the

health food section of your grocery store!

Unlike flax seed they do not need to be ground to achieve the best benefits.

Benefits of Chia Seeds

hydration

controlled sugar levels

high protein

high omega 3 & 6 levels

high minerals levels

gluten-free

high fiber

I sprinkle them on salads, yogurt, oatmeal, smoothies...

well just about anywhere.

I use them everyday!

Chocolate Mousse

2010-10-10T16:34:00.001-07:00

Chocolate Mousse

2 medium Avocados (Yup! For real!)

3/4 c Agave Nectar

1 t. Vanilla Extract

3/4 c Cacao Powder

3/4 c Water + any extra

to thin to desired consistency

Puree all ingredients in a high-speed blender until smooth and creamy.

Layer mousse with fresh pureed strawberries.

Serve chilled.

DELISH!

Easy Thin Crust Pizza!!

2010-09-30T09:32:00.001-07:00

2 3/4 c Whole Wheat Flour

2 T Olive Oil

1 t Salt

1 Packet Yeast (or 2 scant T)

Dissolve yeast in 1 C warm water with 1/4 t. sugar for 10 min.

Mix flour, evoo and yeast mixture with a dough hook for 5 min.

Let dough rest in oiled bowl, covered with a towel for 1 hour.

(See below.)

I usually sit my covered bowl in a sunny spot in the house. It rises faster.

After about an hour, the dough will have risen about twice its size.

Cut dough in half. (This recipe will make 2 rectangular pizza crusts.)

Roll out on a slightly oiled surface.

Sprinkle cornmeal onto a cookie sheet. Place dough on top.

Lightly coat the crust with olive oil before spreading your tomato sauce.

This will create a barrier and keep the sauce from soaking into the dough.

Pile on the your favorite toppings!

I used what I had for this one....

big round zucchini slices

corn off the cob

red onion

diced green onion

fresh oregano and basil

and

a sprinkle of orange and feta cheese.

It's now ready to bake at 475 for 18 minutes.

(This is the pizza right before it went into the oven.)

And here it is once out of the oven!!

A thumbs up!

YUM!

I make this at least once a week!

So good for you!

Serve with a side salad!

Why not?

2010-09-10T12:43:00.001-07:00

Corn on the Cob Spritzed with Olive Oil

Fresh Tomatoes with Chopped Basil & Sea Salt

Sauteed Summer Yellow Squash with Red Onion

Steamed Swish Chard with Garlic

I am not a vegetarian; however, harvest season is a great time to

flood your body with beautiful food.

I try to prepare at least 2 vegetarian meals a week for dinner.

Veggie dinners are probably the easiest to prepare.

Give it a go!

Why not?

Keep it simple.

Remember my motto:

Eat Simply. Simply Eat.

Happy Fall!

2010-09-09T10:23:00.000-07:00

We women have a lot to learn about simplifying our lives.

We have to decide what is important and then move along at a pace

that is comfortable for us.

We have to develop the maturity to stop trying to prove something.

Don’t dwell on your failures, but think about your successes.

Have joy in your home.

Have joy in your children.

Have joy in your husband.

Be grateful for the journey.

~Marjorie P. Hinckley

Meditation Aid.

2010-08-17T12:14:00.000-07:00

Look what came in the mail!!

The lovely Miss Kristina from Sweden sent this to me!

Definition:

YANTRA|ˈyəntrə; ˈyan-; ˈyän-|nouna geometric diagram, or any object, used as an aid to meditation

Not only does the mat have a beautiful yantra design on the back but holds small circular flowers with acupuncture spikes.

(This 100% ABS plastic disc may look intimidating, but it's the secret to the Yantra Mat's amazing acupressure benefits. Hundreds of these flowers combine to give each Yantra Mat at least 8,820 effective pressure points -- more than any other mat on the market.)

"Your peace of mind is not a luxury.

It’s an essential part of an active, healthy lifestyle. You’ve got the wisdom to value your well-being. So give your mind the rest it deserves with the ancient stress relief system.

With every use, the Yantra Mat reminds us: the body and mind are not distinct. The condition of one can affect the health of the other. That’s the Yantra Way: living fully –feeling more whole – through experiences that promote our body/mind connection."

The health benefits include relief from:

Stress
Sleeping poorly
Fatigue

Headaches
Muscle tension
Back or neck pain

Acupressure has been used for YEARS!

The healing art of acupressure has its roots in traditional Chinese medicine. Scriptures written over 4,000 years ago describe "nail beds" that were used to heal the body and mind.

Says Wikipedia: “Reviews of acupressure clinical trials have been conducted… according to the protocols of evidence-based medicine; for most conditions they have concluded tremendous effectiveness in well-conducted clinical trials.”

Acupressure may even induce the release of endorphins and oxytocin, the body’s own pain-relieving and happiness hormones. And there is some evidence that it increases metabolism as well.

Click here to learn more about the YANTRA MAT and free shipping when 2 are purchased!

To get the most out of your Yantra Mat... use it on a regular basis and as directed.

Mine even came with a little carrying bag and shoulder strap. It can go anywhere with you.

I love rolling it up and resting it behind my head and shoulders to relieve built up tension.

ENJOY!

Resolve.

2010-08-09T09:50:00.000-07:00

Your success and happiness lie in you.

Resolve to keep happy, and your joy and

you shall form an invincible host against difficulties.

Keep your face to the sunshine and you cannot see the shadow.

Hellen Keller

Sing along the way!

2010-07-30T12:02:00.001-07:00

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.

EACH ONE OF THESE CHOICES REFLECTS HEALTH

ALLOWING

YOU TO TAKE CHARGE!

Let your choices bless your life.

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

ANYONE!

Grilled Salmon with Basil Pesto

2010-07-13T16:00:00.001-07:00

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

Directions:

Combine all in a food processor.

Puree.

Add salt and pepper to taste.

Health is the greatest possession!

2010-07-07T13:00:00.001-07:00

Wendy's Before:

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

GUEST POST #2 by Wendy Jacob

Thanks Girl! You are amazing!

XOXO

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 food...now I turn to the gym.

It’s amazing!

There is so much more happiness in seeing

what you can

accomplish

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.

Topping:

Melt 1 Tbsp. of almond butter

Dust with toasted unsweetened coconut

ENJOY!!!

Happy 4th!

2010-07-03T14:12:00.000-07:00

Below is a guest post by Nikki Kennedy with some great council on how she goes about holiday eating. There's always a special occasion to be celebrated.... right?

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 6^th 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!

Garden Greens

2010-07-02T13:33:00.001-07:00

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!)

Grilled Curry Chicken with Mint Chutney

2010-06-29T21:23:00.000-07:00

The consistent request I get is to blog more recipes.

Dinner was amazing tonight!

I adore my garden boxes and the vegetables and herbs they produce!

Tonight I made

Grilled Curry Chicken with Mint Chutney

on top of a

Corn Off the Cob Salad

sprinkled with

Chia and Hemp Seeds

Recipes:

Grilled Curry Chicken

3 boneless skinless chicken breasts cut into big chunks

3 t curry powder

1 1/2 t black pepper

1 t kosher salt

1 t ground cumin

Herbs & Spices:

Cumin, Kosher Salt, Black Pepper,

Curry & Fresh Chopped Curry from my garden!!

Combine the above and rub into chicken pieces.

Skewer!

(Wood skewer are great too; just be sure to soak

them in water for 30 minutes prior.)

Marinate rubbed chicken up to an hour in the fridge.

Spray your grill with oil before heating to prevent the meat from sticking.

Grill on low-med heat until desired doneness.

(YUP... this was my dinner! LOVED IT AND SO DID MY FAMILY!)

Serve it on

Corn Off the Cob Salad:

Torn Green Leaf Lettuce

(from my garden!!)

Spinach Leafs

(from my garden!!)

Steamed Corn Cobs

(cut corn from the cob)

Spritz with Olive Oil

Sprinkle 1 t each of Chia Seeds and Hemp Seeds (optional)

NOW... on top of the Curried Chicken is a simple

Mint Chutney:

1 bunch fresh cilantro
1 1/2 cups fresh mint leaves
1/2 teaspoon salt
1 medium onion, cut into chunks
1 T lemon juice
1/4 cup water, or as needed

Puree all of the above. Chill.

It's Ok To Slow Down

2010-06-27T17:16:00.000-07:00

On May 29, 2010, in celebration of my 19th Wedding Anniversary, Kevin surprised me with a weekend in Sparta, WI., the biking capital of the U.S.

And with the weekend came a new bike!

I was ecstatic!

We biked 35 miles on Friday night...

And 35 miles back the next morning.

We loved it!

However, almost two weeks ago, I jumped on my bike to pick up my two little girls from summer school so we could ride home together. With a small decline increasing my speed, I was riding fast. I came to a major road... got distracted, clamped down on my very sensitive new brake, locking my front tire, catapulting me to the pavement in front of me.

Nice!

My body went into shock...(that's never happened before) and several strangers ran to help me.

It was all I could do to keep from passing out or losing my cookies,

ok not cookies but breakfast.

I was in some serious pain!!!!

Not good.

I could go on and on with what the last couple of weeks has entailed for me but overall I am grateful.

What!? Grateful!

Amidst my 'here and there' bruising, my hands took the brunt of it.

Oh my poor hands.

(If you'll notice those cute biking gloves in the pictures above, which I've had since age 16... I did not have them on that day. But if only......... they would have saved my paws.

However, I did have my helmet on... thank goodness.)

This time a couple years ago a dear friend from High School Chris Kendrick, sent me his wife Courtney's blog.

There I came across her sister Stephanie's blog.

A short time later, Stephanie and her husband Christian were in a near fatal airplane crash where my friend Chris & his wife took in their children while they endured months of healing in the hospital.

I followed both the Kendrick's story as they became instant parents to their nieces and nephews and the Nielson's inspiring recovery.

You can see a video snippet of their inspiring story by clicking here

or visit

Stephanie's Blog by clicking here

I have thought a lot about Stephanie these last several days and not being able to take care of my family or do the things I love.

My life has taken a slight detour.

I've had to slow way down.

It's allowed me to step back and take a look inside.

I'm happiest when I'm at home serving and caring for my family and friends.

I feel 'crazy' when I get 'running' faster (or in my case cycling) in life than I know I should.

Doing too much...

Getting ahead of myself...

Feeling stressed...

I'm grateful I've been able to step back and give myself permission to

Slow down...

Say "no"...

Go to bed early...

All of which are part of being well and living a healthy life.

I don't ever want to take my health for granted.

I want to be grateful and I understand what that means.

p.s. Thank you so much for your phone calls and emails.

I feel loved.

Real Life Insight Will Inspire You

2010-06-25T15:57:00.000-07:00

With permission I am sharing a message I received from a reader who had an 'ah-ha'!

I think you'll be inspired to take a 'lookey loo' at what you're eating.

And let me say, this reader really rocks and thank you for allowing me to share!

Stacy, I just wanted to drop you a little not about something you have on your blog....

about the little steps....not the one giant step......

Sooooo, for a long time now, I have not been able to figure out why I can't lose weight.....driving me nuts (as you already know). :0) However, I recently decided to take some pretty drastic measures and REALLY look at what is hitting my plate and what is going into my mouth via "little bites" here and there. The moral of the story is, it has been all the "little" things here and there that have helped keep the weight in place.....bites of kids' food; cream in coffee; handful of this or that etc.....you get the idea. It was not the one "giant" step of eating a whole pizza and endless cheeseburgers and fries. I just don't eat like that.
I have to say I am floored at how all of that adds up......it is CRAZY. Good news however, since my little lookey-loo at my diet....I have dropped 7 pounds. YAY!! I am finally making headway and am on track to keep going!!!
Little Steps!!!!!!!

Recipes 5 Ingredients or Less

2010-06-15T14:19:00.001-07:00

I would love your help!

I am adding a recipe section to the book I am writing!

And I want your recipes! It can be for breakfast, lunch or dinner or somewhere in-between.

Criteria:

1. Healthy

2. 5 ingredients or less

3. Easy to prepare

4. YUMMY!

Send to:

myhealthyweigh@sbcglobal.net

Thank you. Thank you. Thank you.

With Every Step

2010-06-14T20:36:00.001-07:00

The Infamous Kale Chips

2010-06-14T11:01:00.001-07:00

Believe it or not these taste wonderful!

If I were on the phone talking to you while eating Kale Chips

you'd think I was crunching on actual potato chips.

A family favorite.

(If you live in the area, you can find a big bag of chopped

kale at Woodmans near the fresh leafy greens. Otherwise, your

local grocery stores will most likely have it bound and in bunches.)

Kale is a POWERHOUSE of nutrients!

One Superfood... Super good for your body!

1 bunch(es) (10-ounce) kale, rinsed and dried well
Olive Oil Spritz or Spray
1/2 teaspoon(s) kosher salt

Preheat oven to 350 degrees F. From kale, remove and discard thick stems, and tear leaves into large pieces. Spread leaves in single layer on 2 large cookie sheets. Spray leaves with nonstick cooking spray to coat lightly; sprinkle with salt. Bake kale 12 to 15 minutes or just until kale chips are crisp. Cool on cookie sheets on wire racks.

Nutritional information is based on a 1-cup serving.
Nutritional Information
(per serving)
Calories 15
Total Fat 0
Saturated Fat 0
Cholesterol 0
Sodium 175mg
Total Carbohydrate 3g
Dietary Fiber 1g
Sugars --
Protein 1g
Calcium --

Replacing the Soda

2010-06-10T19:22:00.000-07:00

It's not about getting rid of an old habit, it's about replacing it!

Regular soda is nothing but liquid candy and

artificially sweetened soda is nothing but harmful chemicals.

The phosphoric acid found in most soda's can do quite a number on your bones...

Try this! This fizzy beverage is called La Croix.

They come in flavors like

Cran/Raspberry, Lime, Lemon and Orange.

If it's been a while since you last tasted one and you're thinking BLEH... give it another try!

Please note-

It is not SWEET tasting like the soda you are use to drinking.

It has a VERY light taste.

I drink it straight from the can or...

tomorrow I think I'll try pouring it over a glass of fresh pineapple and frozen berries.

I'm convinced there's always a healthier alternative to the 'not so healthy' foods and drinks.

I'm always searching and looking.

If you happen to come across a healthy alternative... I would love to share it!

Email me at

myhealthyweigh@sbcglobal.net

Made by
Everfresh/Lacroix Beverages Inc.
Ingredients
Carbonated Water, Natural Flavor.
From the maker
No calories. No artificial sweeteners. Sodium free.

Nutrition Facts

Serving Size 1 can
Servings Per Container 12

Amount Per Serving
Calories 0Calories from Fat 0
% Daily Value*
Total Fat0 g
Sodium 0 mg0%
Total Carbohydrate 0 g0%
Sugars 0 g
Protein 0 g0%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.

Jessica's "Daily Affirmation"

2010-05-22T13:10:00.000-07:00

Now this is what I call some serious Positive Self Talk!

We can learn a lot from this little gal. (In order to hear, you may have to turn the Funky

Fusion Playlist down found at the bottom of blog... or close this blog page once the video comes up.)

"I like my hair!"

"I like my haircuts!"

"I like my 'paw-jaw-maws'-"

"I like my STUUUUFFF!"

"My whole house is great!"

"I can do anything great!... better than anyone... yah!"

Once a Year

2010-05-20T05:48:00.000-07:00

Spring is a great time to schedule your annual exam.

I set my appointment this time every year!

It's always good to know your numbers.

Numbers like your cholesterol and blood pressure.

Be good to yourself.

See your doctor.

I was reminded of this quote by Derek Bok,

"If you think education is expensive, try ignorance."

Many diseases and illnesses are caught early on in annual exams.

Ignorance is not bliss especially at the expense of your health.

Part of living a healthy lifestyle is seeing your doctor.

STAY HEALTHY!

Whatcha gonna do about it?

2010-05-17T10:15:00.001-07:00

Down to the wire

I wanted water but
But I'll walk through the fire
If this is what it takes
To take me even higher
Then I'll come through
Like I do
When the world keeps
Testing me, testing me,testing me

"Vultures" by John Mayer

While teaching class today, I had every participant write down 2 short-term goals (to be accomplished this week) and 2 long-term goals (to be accomplished by the end of the summer).

Not only did they write them down but I had them explain how they were going to go about it.

A couple months ago, I started writing a book.

A workbook and guide for living and achieving a healthy lifestyle every single day.

I know this is what I need to do.

I can feel it.

I know it.

BUT....

IT JUST MIGHT BE THE DEATH OF ME!

It is all encompassing and consuming.

However, my dad recently gave me more sound council.

He said,

"Stacy, why don't you just enjoy the process & the journey of it."

(He said it as a statement, not a question.)

But... I thought of it as a question...

"Well, why don't I?"

Well.... because it's stressful!

It's hard work!

My brain is on overload & won't stop sending me a gazillion thoughts per second!

I can only type so fast!

I want to go outside and play.

No matter the goal. The means to an end is a big deal!

We're always being tested, tried, stretched and encouraged to do better...

The only way to hit the bulls-eye is to zero in.

Practice.

Do it over and over.

Even when it's hard.

Walk through the fire.

Now... whatcha gonna do about it?

Take Care... of YOU

2010-05-13T11:52:00.001-07:00

MY DAD.

When my 4 girls were smaller...

I was overwhelmed with my responsibilities,

a hubby who travelled extensively,

and living a thousand miles from extended family (literally).

It did not help my homesickness, along with the weight I felt on my shoulders.

I was struggling one day and the phone rang.

It was my dad.

"I felt like I needed to check in on you. You Ok?"

The flood-gates opened. I was a mess.

I cried

and I cried

and then I cried some more.

He taught me a lesson that day.

One I will never forget and continue to refer to often in my life.

My dad's a smart man.

He said, "There are two things that CURE all the 'crummy' that life has to offer."

It's simple really.

You have your choice:

1. A hot bath

2. A nap

And if it's really "bad" then do both.

He then explained that if the hot bath or nap did not cure my life's struggles...

It was out of my hands.

And to turn it over...to let it be.

To learn.

To overcome.

To pray.

To heal.

And if needs be... take another hot bath or nap.

And... to Take Care.

Our bodies are very smart. Listen to them.

When they are exhausted... sleep.

When they are honestly hungry... eat.

So many times these two signals get crossed

and it becomes difficult to separate them.

Our bodies are talking to us CONSTANTLY!

Are you at an "honest hunger" or are you just tired?!

When feelings of anxiety, loneliness and/or sadness creep in,

the pull of the

pantry or refrigerator can become magnetic!

Call your "head hunger's" bluff!

Recognize it for what it is.

Re-group.

Hit the "pause" button.

Step back.

Be willing to work through the "bitter" so you can ultimately nail your sweet prize,

that of living a healthy life with

too many blessings to name.

I've never claimed living a healthy lifestyle as easy.

It's hard work.

But isn't anything of real worth, privy and subjected to that of hard work?

My lifestyle is easier at times than at others and a lot of what I do now is

automated because I created it that way.

All due to working at it... everyday.

When you Take Care of YOU,

your body will pay you back.

Thanks Dad.

Places I Shop

2010-05-12T18:35:00.001-07:00

Besides the local grocery stores here are some of my favorite places to buy my

favorite foods, spices, oils, balsamic vinegars and herbal teas.

If you live in the Fox Cities... Check them out!

Click here the THE RED RADISH

Click here for THE FREE MARKET

Click here for the BULK FOOD STORE

Click here for THE GRANARY

Click here for the FAVA TEA COMPANY

Click here for SAVORE

Click here for The Olive Cellar

Also check out Steger Nutrition, next door to the Olive Cellar.

Market It!

2010-05-10T15:36:00.000-07:00

Manufacturers spend millions and millions of dollars on marketing junk food to our children. They like to use bright colors and cartoon figures.

I've been asked to teach a group of young girls this week how to make

healthy snacks for themselves.

Well looky here, I see bright colors and cartoon figures!

Here's a sneak peek at what we'll be making.

How can your family not love you and your efforts here!

Even if you don't have little or big kiddos around...

it's bound to make the adults at the table smile for sure!

Fiber Focus Foods!

2010-05-06T09:26:00.000-07:00

Bob's Red Mill High Fiber Hot Cereal

Ingredients:

organic whole grain oats, organic flaxseed meal, organic high fiber oat bran,

organic wheat bran, organic wheat germ

FIBER: 10 grams per 1/3 c.

ADD:

1/2 c berries - 2 grams fiber

Plus 1 T Chia Seeds - 4 grams fiber

Lowfat Milk: I like Vanilla Rice Milk

That's 16 grams of FIBER just for breakfast

& under 300 calories!!!

Talk about "holding you over!"

It's not about Perfection.

2010-04-29T11:19:00.001-07:00

No one is perfect in living their healthy lifestyles.

No one.

All to often we are so hard on ourselves.

Guilt sets in for whatever reason and then people give up.

No one is expected to be perfect in their eating & exercise.

I know I'm certainly not.

But we are expected to do a little better than we did the day before...

.....to jump back on the wagon if we've fallen off....

......to love ourselves more than that 3rd slice of pizza.....

.......to respect food.....

......to respect our bodies because they carry us each day & that makes them beautiful......

You don't have to be perfect to be

healthy, kind,

beautiful, human & gracious!

There's always room for improvement but-

Never give up on your health.

Know What You Eat

2010-04-27T10:38:00.000-07:00

You'll love this! I sure do!

Ever create your own recipe's?

Enter in your ingredients under the

"CUSTOM ENTRY TOOL"

and it will generate your own nutrition facts!

Just like this!

CLICK HERE for NutritionData.com.

Simply Eat... Eat Simply.

2010-04-22T10:47:00.000-07:00

My motto is Simply Eat... Eat Simply.

The fewer ingredients on the nutrition label the better.

You have to eat.

No one should starve themselves in order to lose weight.

Your body needs to be provided with quality energy allowing you to live life

with strength and to its fullest.

When was the last time you read the back of the granola bar in your cupboard.

Perhaps 20-30 ingredients listed... yes?

Next time you're at the grocery store... CHECK THESE OUT!

LARABAR's

Only 3-5 ingredients!

They are filled with fiber and protein!

I keep about 10 of them in my glove box in the car so that as I am

running errands I don't have to stop for fast food.

Most of the time, half a bar if just enough for me.

They are delicious!

Cherry Pie

Key Lime Pie

Apple Pie

Pecan Pie

Lemon Pie

Cashew Cookie

Chocolate Coconut

Peanut Butter and Jelly

Cinnamon Roll

Banana Bread

Ginger Snap

Coconut Cream Pie

Tropical Fruit Tart

and

personal

favorite...

PEANUT BUTTER COOKIE!

For more info on the bar itself, click here.

p.s. Congrats to Lizette McCormick who win the 100th Post Giveaway!

2010-04-20T11:18:00.000-07:00

We either make ourselves miserable or we make ourselves strong.

The amount of work is the same.

-Carlos Castaneda

A WINNER!

2010-04-20T11:00:00.000-07:00

The winner was just chosen by a random computer generator!

So check your email!

How exciting!

I wish you could all see the big grin on my face right now!

I love giving prizes away!

Thanks to all for entering and your kind words!

I loved your feedback!

Thanks to you for your inquiries, I have more to blog!

100th Post Giveaway!!!

2010-04-12T10:04:00.000-07:00

This is the 100th post on Spoonfullivng!

As a "thank you" to you my readers I'm doing my first GIVEAWAY!!!

How fun is that!

This Garnet Mystique Pendant is beautiful!

Click here for dimensions and specifics.

To be entered in the drawing just send an email to:

myhealthyweigh@sbcglobal.net

Please include these 3 items:

1. Your name

2. What you enjoy most about Spoonfulliving...

3. A topic you'd like to hear more about &/or question you have.

GOOD LUCK!

The drawing will close ONE WEEK FROM TODAY at midnight, April 19th!!!

ANYONE CAN ENTER!

(The item will be shipped within with U.S. only)

Where It's At

2010-04-10T11:52:00.000-07:00

If you want the scale to move you must supply your body with the

nutrients, vitamins, minerals and antioxidants it requires!

If you don't....

you'll deal with a significant amount of cravings and temptations.

When your body is ignored, then it lashes out!

If you want the cravings and temptations to desist then be good to yourself!

BE PREPARED!

For me that means meal prep for my family every Saturday for the week ahead.

I make a dinner menu and then start chopping and cooking.

For my family of six it takes me a couple hours.

And worth every minute!

When dealing with temptation, Louis Pasteur said,

"When the time to perform arrives,

the time to prepare is past."

As the impulse to grab the junk food or fast food is staring you in the face,

are you ready?

Remember its just that...an impulse, a brief moment.

Let it pass. Breathe.

And take comfort in your plan of being prepared.

You MUST have a plan?

If you aren't good to your body, it won't be good to you.

Let's not kid ourselves...

QUALITY FOOD = QUALITY LIVING

My Post Crescent Interview on Weight Loss & Fitness Trends

2010-04-05T12:30:00.000-07:00

Nikki Kennedy; Easter Weekend

Like so many of you, she was determined and not afraid to work at & for her health!

I always enjoy sharing my opinions about my passion.

Here is a portion of my recent interview with the Post Crescent in the Living Well Section on Saturday, April 3.

'If you spend any time in group fitness classes at the Heart of the Valley YMCA, you’ve probably run into Nikki Kennedy in recent months. The Darboy woman frequents the place at least five days a week for boot camp and dance-based group fitness classes.

There’s good reason she’s so devoted to her exercise regime. Since October, she has dropped some 30 pounds — a goal many set but few achieve.  Many have noticed her trimmer figure and asked how she got it.   

“I think they want to hear it was some magical potion,” Kennedy said. “They’re a little disappointed when they hear diet and exercise.”  Kennedy also had a secret weapon: Stacy Summers. The Appleton mom of four teaches fitness at the Heart of the Valley and Apple Creek YMCAs and provides nutrition coaching through the YMCAs’ Funky Weigh Down classes and her own business, The Healthy Weigh.  

Regarding many women’s desire to lose weight and get in shape, Summers said, “It’s amazing what they can do when they’re willing to have a little faith in themselves and be persistent and consistent.”  Kennedy, she added, fell solidly in that category: “Her heart was there, and she was willing to work hard.”  If Kennedy’s success inspires you — or if your 4-month-old New Year’s resolution is languishing — you might reinvigorate your workouts with one of the following approaches.

Each was among the top 10 fitness trends predicted by American College of Sports Medicine-certified health and fitness professionals for 2010, and each can give your workouts a results-oriented boost.  Strength training  While strength training hardly seems trendy, it is nonetheless important. Said the ACSM in its trends message to the media, “Strength training is an essential part of a complete physical activity program — for all physical activity levels and genders.” Unfortunately, women focused solely on calories burned per hour are tempted to neglect this element of fitness — even trainers like Summers. “I personally am a cardio junkie so I have to make it a point to get in my strength training,” she said. The benefits definitely make doing so worthwhile. “As we get older, we’re losing our bone density, our muscle mass,” Summers said.  

Those losses not only mean greater likelihood of injury but also lead to a lower resting metabolism. That, in turn, can contribute to the upward creep of the scale familiar to so many women of a certain age.  

While the ACSM trends focus on exercise, Summers emphasizes that anyone looking to emulate Kennedy’s significant weight loss must go beyond working out more.   “Exercise is great for maintaining your weight, but if you want to lose weight, it’s got to be about what’s going in,” she said. In other words, what you eat matters, too.  Kennedy knows that to be true. With Summers’ nutrition counseling, she lost her first 12 pounds in seven weeks — two pounds better than Summers’ 10-pound guarantee. The Funky Weigh Down class, she said, “completely has opened my eyes with how I grocery shop, with how I deal with the food choices I make for my family.”  To anyone longing for Kennedy’s results, Summers said it’s critical to make your health a priority, to choose an exercise — trendy or otherwise — that works for you, to keep an eye on nutrition and to do all of it with devotion.  “I wish there was an easier answer,” she said. “They really have to want it for it to happen.”  

Lisa Strandberg: pcfeatures@postcrescent.com   On the Web  To see more of what’s hot in fitness this year, search for 2010 fitness trends at www.acsm.org.  To learn more about Stacy Summers’ weight-loss philosophy, visit her blog at http://spoonfulliving.blogspot.com.'

Its TIME to Take Charge of Your Health!

2010-04-02T20:01:00.000-07:00

I like to consider myself the 'pre-cursor' before the "wake-up call".

If you continue down the unhealthy path you are on,

the wake-up call will most definitely come.

It may be in the form of Type II Diabetes, Heart Disease, Stroke or other undesirable conditions.

I have the privilege of watching those who are ready to take ownership of their health as they have not only lost weight but have developed a spring in their step

& continual smile on their face!

But I have to say the greatest joy for me is when they tell me their doctor has removed certain medications because of their new healthy lifestyle.

Studies show that even 10 lbs lost can reduce the risk of many illnesses.

Today is the day to begin the process of preventing your own personal wake up call!

It is never too late.

Eat Right! Live Life! Be Happy! Be Healthy!

This is not only your right... but your responsibility!

I am here for you.

Available classes include:

· Personal Menu Coaching

· Food Intake Analysis

· Lifestyle Evaluation & Goal Setting

· Referral Incentives

· Immediate Openings

· Group Discounts

· One on one Email Support

· Confidential Weekly Weigh-Ins

· Quality Information with Weekly Homework

· Researched Solutions

· No “diet shakes or pills”

Talk it Up!

2010-03-31T07:49:00.000-07:00

I'm not one for excuses and negative self-talk.

My daughters 8th grade science teacher told them,

"Excuses are like armpits. We all have them, and they stink!"

I agree!

It comes down to what we say to ourselves in our minds.

Do we realize how truly powerful this really is?

Try saying this:

I'm going to feel amazing after my workout!

NOT I'm so tired.

Every little bit I do adds up!

NOT Skipping my walk today won't matter.

Healing takes time. I'll still do "something" everyday.

NOT I'll never recover from this injury.

Eating veggies will fuel my body with nutrients I need!

NOT I don't have time or $ to eat healthy.

THINK IT THEN BELIEVE IT!!!!

Vacation Eating

2010-03-18T11:24:00.000-07:00

I've returned home from the Sunshine State!

The Island of Sanibel hosts the infamous restaurant "Cheeseburger Cheeseburger".

If you eat a ONE POUND cheeseburger, your picture is taken & hung with the other big eaters. Even children get their picture taken if they eat a 1/2 lb burger.

Photos plastered the wall, adults and children alike!

I can only imagine how I'd feel after eating that much... BLEH!

The ambiance was fun with 50's paraphernalia everywhere and rockin' music.

I ordered half a chicken sandwich.

After the meal the server asked if we had room for yet another milkshake

(our family of 6 had already shared 2).

"No thanks, I'm good." I said.

She replied, "Well why not? You're a tiny thing, you can afford it! I'm worried you didn't get enough to eat today!!"

I laughed.

I am within my healthy weight range because I am conscious about my health & practice specific habits that make a difference. Even the seemingly small "specifics" add up!

Truth is... I can't afford it, nor can anyone else.

We stayed in a condo vs. a hotel so I could eat "my food".

I didn't want to eat out but a couple times during the week.

Kevin and I hopped on these bikes we found stashed in the condo garage and raced down the road to the local market to buy exactly what I love...

FRESH FOOD! LIVE FOOD! WHOLE FOOD!

Food that PAYS YOU BACK that you can "AFFORD"!

We threw it in my basket and raced back in the dark just in time to swim a few more

laps in the pool before it closed!

(I ADORE vacations that allow me to be active and wear NO MAKE-UP & wear a CAP!)

In Memory of Cindy Severtson

2010-03-08T09:05:00.000-08:00

Until next time Cindy...

I will miss you. Thank you for saying,

"If Heavenly Father thinks our family can endure this... then we can."

You endured well and with such grace. Thank you for the reminder. I will never forget.

In Memory of Cindy Severtson

You will be SUCCESSFUL!

2010-03-04T10:03:00.000-08:00

Be willing to accept and anticipate the bumps, set-backs, mistakes & learning curve when trying to

TAKE CHARGE OF YOUR HEALTH.

It's about getting up after you've "slipped" and saying,

"I CAN DO HARD THINGS!"

NEVER GIVE UP ON YOUR HEALTH!

Rising Against Pushes Us to Rise Above

2010-03-01T06:08:00.000-08:00

"A certain amount of opposition can be of great help to (wo)man -

Kites RISE against, not with the wind" John Neal

I was reminded this last week that we all... everyone of us, has challenges in our lives we are hoping to rise above. Each person you meet is carrying an imaginary

"backpack filled with rocks", only you and I cannot see it. Those rocks can represent depression, obesity, financial struggle, guilt, relationship trials, addictions and/or many others. Where does someone even begin in lightening their load?

I believe it begins by taking charge of your health. Start there!

I give you permission to put yourself first!

Putting yourself first is not easy!

Cut up those veggies

Get yourself to the gym

Go to bed at a decent hour

Say "I love myself more than that 3rd slice of pizza!"

Listen and obey your "true hunger signals"

Speak positive affirmations to yourself

This is where you start. No matter what!

If you don't have faith in yourself then know that I have faith in you.

There is always something to learn from each person who crosses your path.

It is the "good and the not so good times" we need to appreciate. Appreciate them all. Because in the end like they say, "Its all good."

There is always room for improvement & opportunities for growth.

Take advantage of these opportunities and become who you were meant to be.

Happy March 1st, 2010 EVERYONE!

When was the last time you flew a kite?

Playin' the Game!

2010-02-22T11:09:00.000-08:00

There is no reason to starve yourself in order to lose weight!

You just have to be smart about it.

Relax.

Enjoy the journey.

Be ready to adapt and learn a thing of two along the way.

If you're willing to play the game of LIFE then why not make it a game of

HEALTHY LIFE!

Of course there are rules; otherwise, it wouldn't be a game!

Start with Rule #1:

Choose foods that are more filling.

In correct portion sizes these foods fill you up.... not out!

The foods below made my list because they are high in one or more of

fiber, water, protein & air.

There are many others. These are a few of my favorites.

Fullness Factor Foods!

Watermelon

Grapefruit

Carrots

Raw Nuts

Any Leafy Greens

Oranges

Yogurt

Broiled Fish

Berries

Apples

Oatmeal

Baked or Roasted Sweet Potato

Eggs

Beans

Whole Wheat Pasta

Want to take it to the next level?

Try combining the above ingredients.

An example for Breakfast:

Oatmeal with Berries & Crushed Raw Nuts

For Lunch:

Dark Leafy Green Salad with Drained/Rinsed Beans, Shredded Carrots & Boiled Egg

For Dinner:

Salmon, Baked Sweet Potato & Whole Wheat Pasta

For Dessert:

Yogurt or Fruit

Free Shipping

2010-02-02T05:10:00.000-08:00

I've talked about this beautiful citrus before and if you'd like it

shipped to your home for free go here.

The regular price is $19.00. They have about 400 boxes left.

This offer is only available to those who live in Wisconsin, Illinois, Iowa & Minnesota.

Start Them Young

2010-01-28T05:47:00.000-08:00

Kevin and I have 4 daughters, 2 of which are teenagers.

Their teen years is the ideal time to teach them about breast cancer & self-examinations.

Monthly self-exams are part of living a healthy lifestyle.

Our oldest was asked to participate in a Breast Cancer Awareness Fashion Show in order to help raise funds for cancer research.

She looked beautiful!

We all have a friend or relative who has been affected by this disease.

Remember them in your prayers always.

Superfood Shake

2010-01-20T19:37:00.000-08:00

2 Handfuls of Spinach

2 Handfuls of Frozen Blueberries

1 Handful of Ice Cubes

1 Cucumber peeled

1/2 a Pineapple

1 apple, peeled & chunked

6 oz. All Natural Dannon Yogurt

Almond Milk, Unsweetened Vanilla (Enough to blend)

This tastes WONDERFUL!

My Personal Front Runners in Superfoods!

PUMPKIN

APPLES

WHOLE EGGS (yes yolk & all)

FROZEN BLUEBERRIES

POMEGRANATES

GREEK YOGURT

BUTTERNUT SQUASH

PINEAPPLE

OLIVE OIL

HERBAL TEA

BEANS

SALMON

SPINACH

Blood Sugar

2009-12-20T19:56:00.000-08:00

This question was sent to me:

It seems I am never hungry at "dinnertime". I am usually starving about 4:30 and have a snack then. The problem is, even if it is a small snack, I am still not on "E" at dinner. However, family dinner time is a big deal at this house. Suggestions?

Here is my answer:

I have a great tip for you! This is what I do when I am hungry but need to hold off...

The reason you are hungry is due to the rise and fall of your blood sugar. When it "falls"... you feel hungry. On occasion, I will then purposefully raise my blood sugar. Fruit juice (100%) works the best and the fastest! About 3-4 oz. It will hold me for about 45 min or so. It does the trick! (A small yogurt will do the same thing but with protien.) This is the only time I drink juice. Other than milk, I am not a fan of drinking my calories. I do not drink juice on a regular basis. The benefits of the actual fruit is far better!!!!!! More bang for you buck! (Fewer calories + the fiber!)

Merry Christmas Everyone!

2009-12-17T19:50:00.000-08:00

Yet Another Secret Weapon

2009-12-17T19:24:00.000-08:00

There's just something about listening to the whistle of a tea pot on a very cold and wintry day.

Nighttime can be a hard time for most people... "Let the snacking begin!"

NO, I say!

Just remember, you don't get rid of old habits... YOU MUST REPLACE THEM!

Instead of the regular routine of Cheetos & Ice cream,

try this....

TEA!

I drink Herbal Tea (no "tea" or caffeine).

Not only is it delicious but it will help you unwind AND you can drink as many cups as you would like (unsweetened, of course).

I've had a crazy sweet tooth the last 2 weeks...this does the trick - EVERY TIME!

MY MOST RECENT FAVORITE!

Celestial Seasonings

Sugar Cookie Sleigh Ride

Holiday Tea

Between Friends

2009-12-05T11:45:00.000-08:00

A dear friend gave this to me the other day...

(To enlarge the cartoon strip, click on the image; otherwise, read below.)

Between Friends

I'll go when I get my hair cut...

I'll go when I get a decent gym bag...

I'll go when I lose some weight...

I'll go when I get some new sweatpants, mine are too worn out.

I'll go when I have more energy...

I'll go when I get some more power drinks from the grocery store...

It's not that I don't WANT to go to the gym -

It's just that I can never seem to GET there.

Today is not that day...

2009-11-23T18:32:00.000-08:00

I have a friend. She is a runner.

An early morning runner.... like 5 am.

Even in the snow!!

I asked her what is was that got her out of bed...

She said sitting next to her alarm clock is a little saying she'd

written on a card.

When she doesn't feel like hitting the pavement, she reads it.

"There will come a day when I can no longer do this...

& TODAY IS NOT THAT DAY!"

I couldn't agree more!

Our bodies are meant to move!

And more importantly move them on the days they don't feel like moving!

You won't regret it!

Jill & Stacy 11-09

Tree-Ripe Citrus

2009-11-17T09:57:00.000-08:00

For Beautiful Florida Citrus Click Here!

If you live in the Fox Cities and would like "tree-ripe"

citrus (that has not been warehouse gassed) click the link above.

I've been a fan for years!

Email me if you have any questions.

summers.family@sbcglobal.net

Calories	15
Total Fat	0
Saturated Fat	0
Cholesterol	0
Sodium	175mg
Total Carbohydrate	3g
Dietary Fiber	1g
Sugars	--
Protein	1g
Calcium	--

Spoonfulliving Living Means Dig In... TO LIFE!

The Art of Being Happy...Be Happy

Fresh Strawberry & Cinnamon Almond Salad

Summer Salad #2

Lunch Time

Amazing Apricot Chicken

Elvis Parfait Breakfast

All these years...

General Health and Wellness Brochure

My Post Crescent Interview on Body Shapes

I Find It Inspiring

Happiness Along the Way

8 Ways I Like to Burn It!

A Little Bit of Heaven Two Thousand Eleven

Mojo Balls aka "Lara Bars"

Tips for a Happy Thanksgiving Tummy

Flax Oil

According to the Mayo Clinic: mayoclinic.org

"Flaxseed and its derivative flaxseed oil/linseed oil are rich sources of the essential fatty acid alpha-linolenic acid, which is a biologic precursor to omega-3 fatty acids such as eicosapentaenoic acid.

Just to name a couple it helps with:

High cholesterol or triglycerides

(flaxseed and flaxseed oil)

Heart disease

(flaxseed and flaxseed oil)

Ch-Ch-Ch-Chia!

Benefits of Chia Seeds

hydration

controlled sugar levels

high protein

high omega 3 & 6 levels

high minerals levels

gluten-free

high fiber

Chocolate Mousse

Easy Thin Crust Pizza!!

Why not?

Happy Fall!

Meditation Aid.

Acupressure has been used for YEARS!

Resolve.

Sing along the way!

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

Health is the greatest possession!

Happy 4th!

Garden Greens

Grilled Curry Chicken with Mint Chutney

It's Ok To Slow Down

Real Life Insight Will Inspire You

Recipes 5 Ingredients or Less

With Every Step

The Infamous Kale Chips

Replacing the Soda

Ingredients

From the maker

Nutrition Facts

Jessica's "Daily Affirmation"

Once a Year

Whatcha gonna do about it?

Take Care... of YOU

Places I Shop

Market It!

Fiber Focus Foods!

It's not about Perfection.

Know What You Eat

Simply Eat... Eat Simply.

A WINNER!

100th Post Giveaway!!!

Where It's At