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!

or

Drink water!

or

Eat your veggies.

or

Eat only to 70-80% full.

or

Go to bed on time.

or

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

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!

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!

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

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

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

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

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

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

The Infamous Kale Chips

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

---

Directions

1. 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	--