Miss Healthy

Kale Chips

2011-02-14T14:38:00.000-08:00

What is kale? Kale is an archaic type of cabbage that grows loosely furled leaves, rather than forming a head. The leaves of kale have a distinctive ruffly appearance that distinguishes the plant from a close relative, collard greens. Kale is rich in calcium, vitamin K, folic acid, magnesium, and beta carotene. Especially for vegans who are also calcium deficient, kale is a great source of dietary calcium. Kale lends itself to a wide variety of recipes and is delicious sauteed, steamed, grilled, or fried, plain or ornamented with olive oil, salt, lemon, or butter. It can be used as a stand in for other leafy greens, such as spinach in quiche, or added to stir fries and soups.

Today, I will share with you a recipe for Kale chips! I was skeptical, as the kale is baking away there is a distinctive "greens" scent. It reminded me of when my grandma would have a pot full of turnip greens boiling away on the stove-top (of course, with a pound of salt pork). I love the smell but my husband is not a fan. After dodging his comments about the smell I thought there is no way I can convince him to taste this green chip. I was wrong, he did a taste-test and loved them! I told him I am willing to bake these once a week if he would snack on them. Boy, do I get myself in trouble....

Seriously, though, kale is about $1.79/pound. About 3 large bunches make a pound, and each bunch makes about a regular size potato chip bag full! So, not only are you getting a healthy snack, but a budget-friendly one as well!

This recipe is so easy, soooo easy! Give it a try, even the kids will love this one!

Kale Chips

1 bunch fresh Kale
1 Tbsp olive oil
1 tsp sea salt

1. Preheat the oven to 300 degrees
2. Cut away inner ribs from each kale and throw away (or put into your compost). Cut or tear the leaves into bite size pieces. Wash torn kale pieces and spin dry in a salad spinner or blot dry with paper towel until very dry.
3. In a large bowl mix together kale pieces with olive oil and salt until all the kale pieces are shiny.
4. Spread evenly onto a baking sheet and bake for 25 minutes. Serve immediately.

Best Healthy Wishes,
Kristy

Thai Basil Chicken

2011-02-08T11:33:00.000-08:00

My husband and I love a Thai Basil Chicken dish from a cute little Thai restaurant near his work called; Tippy Thai. Unfortunately it is about a one hour drive so unless he is going into the office it's not practical to make a trip when we have a taste for it. I can be a little daring when it comes to cooking. So, I decided to look up a recipe and give it a try. I've had the recipe for a few months now and continue to forget fresh basil when I'm at the grocery store. Finally I remembered (I'm working on making lists for better organization and memory. However, I end up making like five lists for the same things and misplace all of them! It's time to start using my Franklin Covey again. It really helped to keep me sane and on top of my game. Reason I'm working on being more organized? Someone, whom I will not mention, suggested I take Brain Elevate; a product that obviously is good for your head! Guess I've been a little scatter brained. Whatever!)

Ok, back to the recipe; I made this dish last night and it turned out great! I've never been afraid to try any recipe. I always have said, if you can read, you can cook! I guess though it also takes a little patience. I like to think I cook with love, I want to make sure whomever will be eating my food will know that I made it especially for them. I don't reach for accolades, I just want full bellies, big smiles and empty plates when we're done. I plan to grow basil in my herb garden this year primarily for this recipe. I love how this dish creates its own gravy, and love even more that it is a light gravy. The flavors of the fresh basil mixed with the milk and the heat of the pepper flakes are in every bite! I served mine up with Sticky Rice and Brown Rice. Feel free to use noodles or rice.

Thai Basil Chicken

1 cup coconut milk (or unflavored almond milk)
4 Tbsp soy sauce (try to use reduced sodium)
3/4 tsp red pepper flakes (or chili pepper oil)
1 Tbsp olive oil
1 tsp minced garlic
2-3 pounds chicken (sliced into 1 inch strips)
5 green onions sliced
1 cup fresh basil chopped
1 cup mushrooms sliced thin

First cook up your sticky rice, brown rice or noodles according to package directions. Set aside.
In a small bowl mix well coconut milk, soy sauce and red pepper flakes; set aside.
In a sauce pan heated to medium add olive oil and garlic, cook for about 30 seconds then add chicken. Let cook until all the liquid evaporates from the chicken; might take about 5 minutes. When all liquid is gone, pour coconut milk mixture with chicken and cook until liquid is reduced down to 1/3. When milk has reduced add green onions, fresh basil and mushrooms until heated through.
Serve with rice or noodles and enjoy!

Best Healthy Wishes,
Kristy

Reverse Lunges

2011-01-20T15:06:00.000-08:00

If I had to choose one exercise to work the buttocks and hamstrings... this would be it; Reverse Lunges. They are incredible, and when performed correctly, you can feel it working. I do this exercise on the Smith Machine; however, it can be performed with a barbell or with dumbbells.

Starting Position of Reverse Lunge

Place a barbell across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body).
Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead.

The Movements of Reverse Lunge

Drop your right leg behind your body, bending your left leg, lowering your hips and keeping your trunk upright.
Lower yourself into a one-legged squat position on your left leg until your left thigh is parallel to the floor. Your left knee should be at an angle of 90°. Hold for a count of one.
Push hard through your left leg, strongly contracting the glutes and hamstrings to return your right leg into position. Don't push through your right (back) leg.
Complete the desired number of repetitions; then repeat with the left leg leading.

Reverse Lunge Technique and Tips

Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards.
Keep your body erect throughout the movement - do not lean forwards.

Variations of Reverse Lunge

Smith machine reverse lunge
Stand directly under the bar of the Smith machine so that it rests fairly low across your upper back while still allowing you to maintain an upright posture. Hold the bar and lift it from the rack, unlocking the safety catches. Perform the movement as above.

Now that you have the knowlege, put it to use! Get up and get moving!

Best Healthy Wishes,
Kristy

"Greek-Style" Stuffed Peppers

2010-10-04T15:23:00.000-07:00

"Greek-Style" Stuffed Peppers with Marinara

I am a super frugal shopper. I refuse to pay full retail for anything! I was shopping for veggies last week and noticed some shrink wrapped boxes, full of mixed veggies, the whole length of one of the aisles... I was curious, hmmm... that's weird, i thought, why would these boxes of mixed veggies be on the floor? I bent down to a box full of gorgeous red, yellow and orange bell peppers, there had to be 30 packed in there. Before I go any further, you all know how expensive these babies are and I am in love with them, LOVE them! The sweet flavor of a colored bell pepper cannot be matched. I love them sliced up all by themselves, steamed, on a salad, in a sandwich, in a wrap, in a stir-fry... I can go on and on, but... Back to my story, so I am bent down and start pawing at this box like a curious cat and BINGO there's the price tag! $2!!! Yes, TWO Dollars! I purchased two. I was so proud strolling out of that store. It felt like I won a prize! LOL, bet you're thinking what I was thinking, what the heck am I gonna do with oh 50-60 bell peppers?? Stuff them! The possibilities are endless with stuffing peppers, I elected to use a Greek-Style recipe and my husband has eaten them 3 days in a row... (~~He doesn't eat anything more than twice in a row~~!!) This is a pretty basic recipe, the spices can be altered to your own taste. With fall coming up this is a great meal to have on hand. I stuffed my peppers and froze them. When we are in the mood for stuffed peppers I take them out and bake them adding about 1/2 hour to the cooking time.

"Greek-Style" Stuffed Peppers

8-10 bell peppers
1 pound ground beef
2 cups rice (cooked and cooled)
1 onion
2 tablespoons oregano
1 tablespoon parsley
1 tablespoon mint
2 eggs

Chop onion and saute in olive oil. Prepare bell peppers, cut off tops and remove all seeds and ribs. Combine all ingredients in large bowl and mix well. Stuff all peppers to the top and arrange in baking pan standing up. Pour 1 cup of water in baking dish then bake in oven at 350 for 1 hour or until done. (Might have to cut open a pepper to be sure the meat is cooked through). Enjoy!

Note: We sometimes like to pour marinara over our peppers. Zia Mia makes an excellent gluten-free marinara.

Best Healthy Wishes,
Kristy Urban

Looking for Inspiration?? Best Marvin Ever at 72!

2010-10-01T12:00:00.000-07:00

I had no symptoms, I never smoked but at age 60 I was diagnosed with lung cancer. I had half of my left lung removed. After three months of recovery I was back at my regular job in the home improvement business. At age 62 I retired. In the year 2005 (age 67) I had a stroke that paralyzed my right side COMPLETELY. I couldn't stand, walk or move a finger or toe on my right side. After being released from the hospital I began 5 weeks of therapy. I was able to walk again and use my fingers and right arm. Other than that I didn't get much better. Why? Because I had this "manly" thing that made me think I got enough exercise from my normal daily routine. But soon I reached a point where I couldn't complete a daily routine; I had to push myself out of a chair or pull myself up after sitting down. I put aside my "macho" mentality and realized I needed help!


Marvin, Age 72, Better than Ever


Marvin Before

Thanks to my wonderful wife she tricked me into joining Sweetwater Fitness Center in Sweetwater, TN. (I thought I tricked her. I told her the only way I would join was if she agreed to work out at 5am. She was not an early riser and for sure this would be a deal breaker!) To my surprise she agreed, boy did my plan backfire. The first day of workout I was so weak and had lost so much muscle I could only do dumbbell presses with 5 pound weights! When I finished my 3 sets with this small weight I couldn't get off the bench without assistance. Although a difficult task I persevered.

Last year I had a small setback with a total knee replacement. Because I was in great physical condition I was back at the gym exercising in 2 weeks! I was only required therapy for 5 sessions!

I am now 72 years old with a reduced waistline from 40 inches to size 34. I have lost 40 pounds, I am healthier and happier than I have ever been. My wife and I are 4 years into working out. With the encouragement and assistance of David and Tamara at the fitness center I am now laying down on the same bench doing the same presses with 25 pound dumbbells and I can get off the bench with my own strength. We work out regularly and eating clean has become a lifestyle for us both. A big thank you to Kristy who was a trainer at the center and showed us and explained to us the power of clean eating. We thought clean eating was working out an hour and a half then splurging on gravy and biscuits at Hardee's. Boy were we ever wrong! She also introduced us to Green Phytofoods from NOW Foods. I typically drink 2 of these shakes every day. I no longer have dry skin patches, am full of energy and I feel great! I told Kristy I would rather go without food than go without my Green Phytofoods, that's how amazing they are.

My wife and I get up at 4:15am every morning, start our workout at 4:30am and we are finished by 6:00am and we love it!!

The moral of this story is that if Marvin can do all of these things post lung cancer, post stroke, post knee replacement anyone can do it! He is full of energy and feels better than ever. What more proof do you need to start a workout regimen? Why not eat clean? When I think of Marvin I can think of no other reason. He is and should be an inspiration to people of all ages. No matter your current physical condition you can persevere and your life can be the best ever!

Best Healthy Wishes,
Kristy

NO MORE EXCUSES!

2010-09-24T09:45:00.000-07:00

OK, I just need to vent about myself for a minute. Plus, I need some accountability so I've decided to make this a post.

NO MORE EXCUSES!!!

I am completely over strep throat.
My face is totally healed (I'll just leave it at that).
I am comfortably back into my home in Illinois.
My legs still work because I just used them to visit the fridge!

No more derailment, I will be frequenting the gym a minimum of 5 days a week. I will be doing anaerobic cardio and weights. Plus I will find a way (probably in the evening) to get in some aerobic cardio.

I will get back to 5-6 meals per day, pairing carbs with protein and drinking lots of water. Plus, eating lots of amazing veggies!

I'm finished, who's gonna join me on this quest? Have you been a slacker lately?? Get back on track, you know it's gonna feel so good! I would love to hear from you!

Best Healthy Wishes,
Kristy

I have Candida?

2010-09-09T08:47:00.000-07:00

Candida albicans is a fungus that is normally found on the skin and mucous membranes in the mouth, rectum, or vagina. It may also travel through the blood stream and affect various parts of the body. If the fungus is not controlled, problems may occur. Basically, the Candida Albicans is a negative yeast infection that begins in the digestive system and as time goes by it spreads to the other parts of the body. It acts as an invading parasite that attaches to the intestinal wall and makes home of your internal organs, which makes the body react and create the many symptoms.
Source: The Candida Blog

Years ago a dear friend told me I had candida. My initial reaction was how does she know and what is candida? I had explained to her how sluggish I was feeling, how terrible my digestion was and my skin was so badly broken out I was embarrassed to leave the house. She said, "Honey, I know because your tongue is white! It should be pink." My friend demanded I stop eating and drinking sugar and processed foods. She advised me to incorporate more fiber into my diet and to eat fresh fruit and vegetables. She had a bottle of stevia she carried in her purse and would squirt some into my tea. "No more artificial sweeteners, this is the best stuff, you'll love it." Yuck, this is before I knew what is stevia and before the non-bitter version was on the market. I thought she was off her rocker, how could these small changes change my life and make me feel better?


A potent blend of 30 nutrient dense superfoods containing a variety of vitamins, minerals, fiber, chlorophyll, enzymes and herbs. This pleasant tasting beverage is the ideal way to start each day.

To this day I do my best to live by her principles: no sugar, no processed foods and high fiber. I also still regularly consume Green Phytofoods. Do you know she changed my life? I am full of energy, my color radiates, my skin is blemish free and my digestion is in check. My friend saw me about 2 years after "diagnosing" me, her response: "Oh my goodness Kristy, you are glowing what are you doing!?" I gave her all the credit that was due and I have taken it upon myself to "spread the health".
Even if your tongue isn't white these principles are so easy to live by. Isn't it worth it? To feel great, to look great and share those feelings?

"So many people spend their health gaining wealth, and then have to spend their wealth to regain their health." A.J. Reb Materi
Best Healthy Wishes,
Kristy Urban

Dog Diary vs. Cat Diary

2010-09-03T09:21:00.000-07:00

My dogs make me smile and I think that benefits to my health. I was laughing out loud when I read this next post that comes to us from www.goodeatsfanpage.com.

The Dog's Diary

8:00 am - Dog food! My favorite thing!
9:30 am - A car ride! My favorite thing!
9:40 am - A walk in the park! My favorite thing!
10:30 am - Got rubbed and petted! My favorite thing!
12:00 pm - Milk bones! My favorite thing!
1:00 pm - Played in the yard! My favorite thing!
3:00 pm - Wagged my tail! My favorite thing!
5:00 pm - Dinner! My favorite thing!
7:00 pm - Got to play ball! My favorite thing!
8:00 pm - Wow! Watched TV with the people! My favorite thing!
11:00 pm - Sleeping on the bed! My favorite thing!

The Cat's Diary

Day 983 of My Captivity

My captors continue to taunt me with bizarre little dangling objects. They dine lavishly on fresh meat, while the other inmates and I are fed hash or some sort of dry nuggets. Although I make my contempt for the rations perfectly clear, I nevertheless must eat something in order to keep up my strength.

The only thing that keeps me going is my dream of escape. In an attempt to disgust them, I once again vomit on the carpet. Today I decapitated a mouse and dropped its headless body at their feet. I had hoped this would strike fear into their hearts, since it clearly demonstrates my capabilities. However, they merely made condescending comments about what a "good little hunter" I am. Bastards!

There was some sort of assembly of their accomplices tonight. I was placed in solitary confinement for the duration of the event. However, I could hear the noises and smell the food. I overheard that my confinement was due to the power of "allergies." I must learn what this means, and how to use it to my advantage.

Today I was almost successful in an attempt to assassinate one of my tormentors by weaving around his feet as he was walking. I must try this again tomorrow, but at the top of the stairs.

I am convinced that the other prisoners here are flunkies and snitches. The dog receives special privileges. He is regularly released, and seems to be more than willing to return. He is obviously retarded. The bird must be an informant. I observe him communicate with the guards regularly. I am certain that he reports my every move. My captors have arranged protective custody for him in an elevated cell, so he is safe. For now ...

Dangers at the Grocery Store

2010-09-02T09:51:00.000-07:00


Image from ewg.org

I worked at a grocery store for 3 years as an office manager while attending college. It was a small town and most everyone knew each other. My boss would put me up to the task of learning the names of all the "transplants", I must've had a knack for it. There are times I miss those days, being surrounded by people I knew my whole life. And, there are times I am glad I moved on. I have been exposed to so many cultures and have met some extraordinary people and most importantly I met my husband, the love of my life!! But, this post isn't about life in a small town or my love life. It's about another danger in our grocery stores, an endocrine disrupting chemical found in cash receipts, BPA.

The plastic component bisphenol A (BPA) has been in the headlines nonstop as scientists, health experts and consumers press for a federal ban on food packaging made with this synthetic estrogen, shown to leach readily into infant formula, beverages and canned foods. Two-fifths of the paper receipts tested by a major laboratory were on heat-activated paper that was between 0.8 and nearly 3 percent pure BPA by weight. Wipe tests conducted with a damp laboratory paper easily picked up a portion of the receipts' BPA coating, indicating that the chemical would likely stick to the skin of anyone who handled them. The receipts came from major retailers, grocery stores, convenience stores, gas stations, fast-food restaurants, post offices and automatic teller machines (ATMs).

In animal tests, scientists have produced evidence that BPA can induce abnormal reproductive system development, diminished intellectual capacity and behavioral abnormalities and can set the stage for other serious conditions, such as reproductive system cancer, obesity, diabetes, early puberty, resistance to chemotherapy, asthma and cardiovascular disorders. It has caused epigenetic changes, meaning alterations in the way genes switch off an on and genetic changes that can be passed on to the next generations.

Frequent exposures to relatively large amounts of BPA in receipts are an obvious concern to every shopper, but even more so to the legions of people who staff cash registers and bag groceries at tens of thousands of retailers across the country.

Tips to reduce exposures to BPA in receipts

Minimize receipt collection by declining receipts at gas pumps, ATMs and other machines when possible.
Store receipts separately in an envelope in a wallet or purse.
Never give a child a receipt to hold or play with.
After handling a receipt, wash hands before preparing and eating food (a universally recommended practice even for those who have not handled receipts).
Do not use alcohol-based hand cleaners after handling receipts. A recent study showed that these products can increase the skin's BPA absorption (Biedermann 2010).
Take advantage of store services that email or archive paperless purchase records.
Do not recycle receipts and other thermal paper. BPA residues from receipts will contaminate recycled paper.
If you are unsure, check whether paper is thermally treated by rubbing it with a coin. Thermal paper discolors with the friction; conventional paper does not.

Check out http://www.ewg.org/bpa-in-store-receipts for more in-depth information regarding this subject.

Best Healthy Wishes,
Kristy

20 Worst Drinks in America

2010-07-28T20:06:00.000-07:00

Over the past 50 years or so, we Americans have developed a drinking problem. America's supermarket aisles and drive-thru menus are awash in empty calories. Check out this list of the worst offenders, The 20 Worst Drinks in America. It's an eye-opening and shocking first-hand look at how much sugar is consumed from these "convenient" beverages.

Our folks over at Citizens Speaking Out for Health compiled this incredible list. While you are over there make sure you sign up for Advocacy Alerts, spread the word and receive a chance to win an IPOD!

Citizens Speaking Out for Health are dedicated to increasing awareness of current events, breaking news and legislative issues that impact our access to healthy foods and safe and beneficial dietary supplements.

Silence is Acceptance.......Speak Out!!!

Best Healthy Wishes,
Kristy

Today's Lunch!! Tilapia on a bed of Sweet & Sour Cabbage

2010-07-22T19:19:00.001-07:00

Lunch today is tilapia with sweet peppers and sweet & sour cabbage. Yummy! Look at those colors!!! I will be sure to post this easy recipe. It is so delicious and tasty!

Best Healthy Wishes,
Kristy

Contest at Spunky Coconut for NOW products

2010-07-19T15:37:00.000-07:00

YES!!! This is what I'm talking about! I heart this clever Kelly at www.spunkycoconut.com. She is currently hosting a $25 giveaway from iHerb that includes the following products........ *NOW products!! How can you go wrong?!?!* Visit her site for the stipulations of this awesome giveaway.

You can use these products to make the following recipe that Kelly has shared with us.

Tapioca Pudding:

Dairy-free, Vegan

Using a small mesh strainer, rinse 1/3 cup small pearl tapioca.

Add the pearls to a pot with:

3/4 cup water

Set the timer, and let soak for 30 minutes.

Add:

2 & 1/4 cups cashew milk

(How to Make Cashew Milk Video)

10 drops Vanilla liquid stevia

1/8 tsp salt

Bring to simmer, watching it carefully so it doesn't boil over.

Reduce to lowest setting & simmer uncovered for 15 minutes, stirring frequently.

Remove from heat & let cool for a few minutes.

Stir in:

2 tbsp chia seed meal (equal to 1 tbsp chia seeds)

Note: I use my coffee grinder to turn the chia seeds into meal.

Serve warm or cold.

Best Healthy Wishes,
Kristy

Whatever Lilo (Lindsey Lohan).....

2010-06-28T17:18:00.000-07:00

we know you are a lush! She really pulled one out of her backside on this one (she may actually be telling the truth, I hate to say it). Lindsey Lohan recently claimed her Kombucha drinking triggered her alcohol-detecting device, SCRAM bracelet, causing the judge in her legal case to question her alcohol consumption. AND! Because she has media power, the negative publicity has triggered Whole Foods and a slew of other stores to pull the fermented beverages until further investigation of label discrepancy concerns are solved. (Maybe though the alcohol content is what has me 'addicted' to it??) I predict the future trend will be BYOK!! LOL, all joking aside I will purchase a Kombucha anytime I frequent the local EarthFare or health food store. Consuming it really gives me a feeling of purity and health, I invite you to give it a try. My favorite brand is GT's Kombucha.

I'm guessing you might be wondering what is Kombucha?? Brent A. Bauer answers this question for us.

"Although frequently referred to as a mushroom, which it resembles, Kombucha is not a mushroom — it's a colony of bacteria and yeast. Kombucha tea is made by adding the colony to sugar and black or green tea and allowing the mix to ferment. The resulting liquid contains vinegar, B vitamins and a number of other chemical compounds. Kombucha tea is commonly prepared by taking a starter sample from an existing culture and growing a new colony in a fresh jar. Health benefits attributed to Kombucha tea include stimulating the immune system, preventing cancer, and improving digestion and liver function."

Best Healthy Wishes,
Kristy

Kids expected to get even FATTER!

2010-06-28T16:50:00.000-07:00

Please visit the following link regarding our Kids expected to get Fatter. It is very sad news as we are already experiencing an epidemic regarding the size of our children. Although I do not have children I do empathize with the social and mental obstacles they do and will face as a result of robust stature.

If you haven't already please visit Jamie Oliver's Website and join the Food Revolution. Let's band together and save our health by changing the way we eat!

Best Healthy Wishes,
Kristy

Pharmacies vs. Health Food Stores (comic)

2010-05-19T14:25:00.000-07:00

Cartoons are typically funny so I invite you to laugh at the sketch above.

Then cry at the truth depicted in this cartoon. Hmm... kind of makes me want to do my own little science project, it would be based solely on appearance - the appearance of people shopping at a health food store such as Whole Foods or EarthFare and compare the outward appearance of those to people shopping at let's say Wal-Mart or the local grocery chain. I'm not saying "healthy people" only shop at the high-end all-natural stores, I consider myself healthy and I'd go broke if I only shopped at the healthy grocer. I've learned to be a smart shopper and a bargain shopper yet still make choices that are going to benefit my health and put fuel in my tank. I'm pretty sure I already know what the outcome would be to my little assignment. It is unfortunate but most baskets are filled with more processed 'junk', microwaveable meals (that have added fiber) and less with fresh fruits and veggies (that amazingly already have fiber in them!! OMG!! Who would have guessed?).

Note: I'm not advocating judging a book by its cover. The message is better to be safe than sorry. Preserve your health and you future in the best way possible through proper nutrition and healthy food choices.

Check out this article over at NaturalNews.com. The author, Mike Adams, 'the Health Ranger' touches on the subject of your choices regarding healing foods vs. pharmaceuticals and how those decisions can change your life. What will you choose?

Best Healthy Wishes,
Kristy

Blue Jean Obsession

2010-05-05T16:29:00.000-07:00

Ok, so if you're expecting me to blog about my affinity for True Religion or some other expensive pair of blue jeans you are sadly mistaken... One of these days I will take the plunge and buy a pair of these super fancy pieces of cloth but not anytime soon.. I have a goal size to achieve people (which I happen to be nowhere near)...

Anywhooo....

So, on my last visit with my husband I decided to pack ONE pair of blue jeans, my favorite pair actually. They are so cute and forgiving (typically), give or take a few pounds and they just fit, let's just say they are my Go-To pair, the pair I feel great in.... Until, of course, we were getting ready to grab a bite and I slipped them on but instead of just sliding right on up as they had in the past, I had to jump to get them on... I mean JUMP and shimmy each leg (don't act like you don't know what I mean)!!! I was so embarrassed about the commotion I ran to the door to make sure my hubby was nowhere in sight.. I couldn't let him see me in this predicament.. he loves me no matter the size but geez, what the hell??? Finally I got those suckers where they needed to be but you know what, they would not button!!!! I'm talking like a whole freaking inch to go!! Even the trick from Dazed and Confused didn't work, you know where the girl lays on the bed and a friend pulls up the zipper with a clothes hanger (didn't really try this, honestly wouldn't have worked anyway). I took this as a sign from the Jean gods, I just was not meant to wear these jeans, not that night. I succumbed to a pair of stoopid cropped pants. I was so mad and upset, humiliated actually! But, you know what?? My hubby liked the cropped pants I was sporting, they are real cute with heels, so in a way I still won. I returned "home", after our visit, and after about a week of cardio and eating right I fit into the jeans again. No big deal but it would have been easy for me to go UP a size, but no way, I am not accepting that... I'm on the up and up but not in the jeans honey!

This is just a friendly reminder that when you fall off the bus expect to get bruised... I knew why they didn't fit, I hadn't eaten right for about a week and was not performing any cardio activities. How fast we can get out of shape!!! But in the same breath it also doesn't take long, just effort to get back to where you were and get in even better shape. Persevere Ladies!!!

Just a note: Not eating right equals eating only breakfast and a late dinner. Nope, it's not that I went crazy eating candy and cookies. I simply was off my regimen which includes 5-6 small meals per day, pairing a carb with a protein and including fresh veggies plus staying away from processed foods (they are the devil)!

You gotta check out this song, it is awesome! It's from the movie Confessions of a Shopaholic, I haven't seen it yet but heard it's a goodie...

Best Healthy Wishes,

Kristy

Got Vitamin D?

2010-03-25T00:31:00.000-07:00

I thought I would share some information about Vitamin D. I have included this supplement as part of my daily regimen. After reading this article you might also consider it.

Researchers at McGill University in Canada and the University of Southern California enrolled 90 California women in recent study that has found a link between low levels of the sunshine vitamin D and weak, fatty muscles in women. The participants, all between the ages of 16 and 22, were tested for blood levels of vitamin D, and for body fat and muscle mass. Almost 60% had insufficient levels of vitamin D, with 24% showing signs of outright deficiency. Low levels of D were strongly associated with higher percentages of fat in the muscles, according to findings published online in the Journal of Clinical Endocrinology and Metabolism.

The researchers were surprised that women living in California, noted for its sun exposure, would lack vitamin D, which is created when sunlight strikes the skin. “This reciprocal association between vitamin D status and muscle fat was not previously reported and is unexplained and intriguing,” they wrote.

Here are some symptoms you might experience due to Vitamin D Deficiency
Weak Muscles

Pains in legs and muscles
Hearing Loss
Muscle spasms caused by a low calcium level
Weight gain / Obesity (may be acting thru reduction of Calcium levels)
Aggravation of the symptoms of inflammatory bowel disease

Health Risk of low Vitamin D

Osteoporosis
Allows infections to enter the brain (Blood-Brain Barrier fails)
"Association between low levels of 1,25-dihydroxyvitamin D and breast cancer risk"
"levels of D decline, and thus intestinal calcium absorption declines"
"relationship between obesity and serum vitamin D concentrations"
"significant relationships between vitamin D and muscle strength in both sexes"

Best Healthy Wishes,
Kristy

Meaningful Happy Talk??

2010-03-24T09:27:00.000-07:00

I have learned over the years that conversation can open doors. How else can one expect to find a common ground or common interest?? When you show an interest in someone else's life I think you are simply showing you care... Here is an interesting article I came across at EnergyTimes.com discussing "Meaningful Happy Talk?".

MARCH 2010—It isn’t idle chit-chat that helps form bonds between people, but deeper, more substantial conversations. Those conversations, in turn, appear to foster greater happiness.

Researchers at the University of Arizona fitted 79 college students with electronically activated recorders, devices that recorded 30 seconds of conversation every 12.5 minutes throughout the day. The volunteers were also evaluated for personality and overall well-being.

More than 23,000 recordings, roughly 300 per participant, were made over four days. The research team categorized each recording as small talk (for example, “What do you have there? Popcorn?”) or substantive (such as, “She fell in love with your dad? So, did they get divorced soon after?”).

The happiest participants were the ones who spent the most time talking to others—an average of 70%—and less time alone. What’s more, they also had twice as many substantive conversations as the unhappiest participants, according to results published in the online version of Psychological Science.

The study authors note that their investigation doesn’t prove that deeper interchanges cause happiness; it may be that happy people attract more conversation, including meaningful conversation, than unhappy people. But the results, they say, “raise the interesting possibility that happiness can be increased by facilitating substantive conversations.”

Best Healthy Wishes,
Kristy

Lori's Story - How she went from 225 to 156

2010-03-22T11:06:00.000-07:00

I finally convinced Lori to let me use her success story on my blog! She is an inspiration to so many around her and she doesn't even know it. I had the pleasure of watching her transform her body over the course of several months. I first began training Lori in February of 2009 she had already lost about 30 pounds on her own. She had joined the gym in an effort to continue her weight loss and to tone up but she was at a stand still. I watched Lori come into the gym hoping to not be seen. She would come in and do some work on the elliptical and usually one or two machines and leave... She needed some direction with her weight training and Eating Clean!!!

Here is Lori's story, in her own words.

My name is Lori Moore. I am 31 years old and I have been overweight all my life. My highest weight was 225. For the past ten years, I have worn size 16-18 clothes. I now weigh 156 and wear 6-8. I love the way I look and feel and I am determined to stay healthy and fit! Here is how it happened……

So there I was standing at the cable machines at my gym. I had been pulling at the triceps rope for a little while (one of the few moves I knew) wondering if I would ever lose any weight. I had been coming back (quit once already) to the gym for a month but still no progress! Was there something wrong with my body? Was I supposed to be a “big girl” all my life?

I happened to glance to my left. I see these two lovely fit women. One is pulling this bar down to her chest and the other is watching her or something…Huh. Oh I recognize the bar puller now. Is that really her? I happen to know that the lady pulling that bar thingy is in her early fifties…but my goodness look at her bottom! It was toned and high like a twenty year old! How did she get that? I want one! …..I had to interrupt (what I later found out was a personal training session) to get answers. Here's the story on cutie with a booty... Claretta's story

Next…..I signed up for sixteen sessions with Kristy Urban…the best personal trainer on earth. Did I mention that the scheduled training sessions were at 6:00 am before work? How in the world was I going to do this? My friends thought I had lost my mind. Session one…the mean girl made me get on this thing she called a Smith machine. I didn’t like it and it made my legs hurt. Then she put me on this blue half moon ball and told me to squat. I fell off the blue ball. Anyways, I made it through the first session and hobbled out of the gym at 7:00 a.m. Couldn’t walk the next day but I sure was proud of myself!!!...And believe it or not, it was kind of fun to workout! Ready for my next session!! Well Wednesday 6:00 am rolls around and Kristy is ready and raring to go! Yikes!!! Today was a little more intimidating…Chest and Back day. Okay so she hangs these big huge rubber bands up on this bar and slides a stool under the contraption….where was this going??? ...then she tells me to get on the stool and put my feet in these big rubber bands while holding onto the top bar. You have got to be kidding? Okay so I am standing on this stool with my feet in these bands and then she tells me to pull my chin over the bar. This chick is crazy!

My sessions with Kristy were great! I learned how to strength train and I loved it! Kristy also tried to teach me the importance of clean eating. She, Tamara, and Claretta (two of my other fitness coaches) preached to me that eating was the main part of the weight loss equation. They were right! After spending at least four days a week in the gym doing cardio and weights over a period of several months, my weight loss was minimal! Why? I didn’t change my eating. I didn’t cut out my white bread. I ate my Reese’s cups at night. I drank on the weekends….and the list goes on… One day I was showering and the light bulb went off about this eating thing. I thought to myself…Okay Lori you are being ridiculous. You go to the gym everyday and work your butt off. For what? If you don’t stop eating anything and everything you want, it doesn’t matter how long you stay on that elliptical! You will still be overweight! Thank goodness for that light bulb!

I hope to help that light bulb go off for others! I have jotted down a few things that really helped me with my weight loss. I hope some of them will help you. 

1.) Write down what you eat each and everyday. Watch portions and jot down the calories. I shoot for 1800 calories a day. You can find caloric information on most any food at www.calorieking.com. Make sure the majority of your calories come from nutritious foods like whole grains, fruits and veggies, lean protein, and healthy fats. It is also great to mix a complex carb with a protein at every small meal. (AKA Clean Eating, read the book) Try not to get your calories from your beverages, especially alcoholic beverages. They tend to make you forget how much you are eating….And… DO NOT say you don’t have time for this!!! It only takes a few minutes once you get the hang of it! It works I promise!

2.) Eat a small meal every 3-4 hours. Shoot for 300-400 calories 5-6 times a day depending on your activity level. Do not skip meals! You will wind up eating three times as much because you are so hungry!

3.) Exercise regularly – Cardio and Strength Training – Join a gym and get a personal trainer for a few sessions. I can only make it a day or so without getting my sweat on. It is addictive! And it makes muscles!!!

4.) Learn to accept that if you want to look and feel great you cannot eat whatever you want. From my experience, the urge to overeat doesn’t go away. You have to look deep inside and make the choice to say no to that cheeseburger and fries! Just look up the calories in your favorite combo and you will see why. You will not always be able to resist….but if you can resist nine out of ten times you are making great progress!

5.) Get on those scales!!! Don’t avoid the scales even if you know you have eaten badly! Face that number. I weigh everyday but most agree that once a week is sufficient.

6.) Finally, surround yourself with positive people who want you to succeed. Special Thanks to Claretta, Tamara, David, and Kristy for working out with me and quizzing me about the foods I eat. I get a phone call or text from Tamara or Claretta daily. Special thanks to my mom and my boyfriend Dennis for supporting me and understanding how important this is to me.

Patrick Kane uses NOW Brand Glutamine!

2010-01-14T10:08:00.000-08:00

If you've never heard of Patrick Kane you might not be a hockey fan. He was the first overall pick in the 2007 NHL draft. He is an American ice hockey player currently playing for the Chicago Blackhawks of the National Hockey League. An elite athlete, no question about it. That's why there's no question why he would take NOW Sports' Glutamine supplement. Check out the background from this pic during a television interview recently with the Blackhawks Winger.

According to Bodybuilding.com this is why a hockey player would include Glutamine as part of their supplement program. Glutamine helps you to stay healthy. It does this by supporting the immune system, by preventing muscle loss and by enhancing the ability to recover from intense exercise.

Glutamine increases growth hormone levels and it slows the ageing process. This is especially important for you, because you may age at an increased rate from taking and giving crushing hits on the ice. By staying younger, you can perform better for longer. This will dramatically increase performance and ability, and may add years to your playing career.

Glutamine is best taken in divided dosages throughout the day. It is commonly taken upon rising, at lunch, midday, and then before going to sleep. In this way, glutamine is in the body at all times throughout the day and it can best deliver results.

Here's a little Q&A about Glutamine. After you've read this article go to your nearest independent vitamin retailer and request the NOW Brand Glutamine. Your muscles will thank you!
Q: What is Glutamine?

A: Glutamine is a non-essential amino acid. Our bodies are able to produce Glutamine in small amounts. Glutamine is the most abundant amino acid in our bodies. It constitutes about 60 percent of the amino acid pool.

Q: What does Glutamine do?
A: The main functions of Glutamine are 1) to transfer nitrogen between organs (involving the utilization of protein); 2) to act as a fuel source for the immune system; and 3) to regulate the building-up or breaking down of protein.

Q: How can Glutamine prevent soreness?
A: Glutamine helps our body recover after a stress, such as exercise, is placed on it. When the stress placed on the body becomes too great, the body becomes sore, unless Glutamine levels are increased.

Q: Which athletes can benefit most from Glutamine supplementation?
A: Any athlete will benefit from the supplementation of Glutamine. In any athletic event, stress is placed on the body. Glutamine counters the stress and aids the body's recovery, thereby preventing soreness.

Best Healthy Wishes,
Kristy

Goji and Raw Cacao Pie

2010-01-14T09:44:00.000-08:00

Looking for a great dessert to nosh on??? Visit the The The Spunky Coconut blog and try this recipe!! While you are there enter to win a $50.00 shopping spree!

Kudos to Kelly for using NOW Brand Chia Seeds!!!

Best Healthy Wishes,
Kristy

No Resolutions, Just Results!

2010-01-03T20:13:00.000-08:00

Time to get serious! Time to write down my goals for the following year. It's about time I take my own advice and take control over my eating habits and my workouts. Since my Figure competition in October my inhibitions regarding my food consumption have kind of gone out the window. This is bad news for me on SO many levels.

Number one - I absolutely know better. No wonder I feel like I'm in a funk mentally, emotionally and physically; because I've been feeding my body FUNK and JUNK!
Number two - I preach to so many women, "we cannot control what happens around us but we can control hand to mouth!" AMEN! So easily I have slipped down a slippery slope, but I see the light!
Number three - It is just ridiculous for a "physically fit" person to even commit such a crime. The list goes on and on but I'll just stop there.

My goal is to no longer be referred to as "a big girl". There was a time that I embraced such a comment, shoot I even have released those words from my very own mouth, quite recently as a matter of fact. What was I thinking? I really must have been out of my mind! Am I in good shape? Eh, I would say I'm decent. DECENT! I say that like it's acceptable. NOT ANY MORE! No more excuses like: I'm getting older, I'm stressed out, I can't get up early in the morning, I was too busy.. Lame excuses will not fly with me any more. I have to hold my self accountable just like I hold my clients accountable. If I can't be their rock?? If I can't lead by example what do they need me for?

I have all the know-how, I can diet down for a competition, I know how to gain weight, I know how to fit into my jeans (jeans that I no longer want to fit in, the size just sickens me). I know all of those things and beginning this year and for the rest of my life I will know how to maintain a goal weight, NOT a comfortable weight, a goal weight! Should I say out loud that magical number?? Oh geez, am I going to be that brave?? Might as well....

145 pounds is my goal weight. Period! It is realistic, it is healthy, it will not be easy but I'm up for the challenge and I cannot wait!!!! I'm not a big fan of watching the scales like a hawk it's amazing how three little numbers can play with your head. But in this case I do think it will be a necessary guide based on my own personal goal.

What are your results going to be for this year?? What are your results going to be for the rest of your life?? Don't just write it down, say it out loud. I did, it will keep me honest.

Best Healthy Wishes,
Kristy

WANTED: Great Glutes

2009-12-10T10:44:00.000-08:00

Do you want to lift and tighten your backside?? I know of a great surgeon.... I kid! I kid!! It's not gonna be that easy.

Why not add lunges to your current lower body workout? You might be amazed at the results and at all the hidden advantages lunges have to offer. The many benefits of lunging include but not limited to:

Improves balance and coordination
Strengthening and toning of glutes, quadriceps, and hamstrings
Excellent for improving posture
Strengthening arms if additional weight is used
Develops agility

The lunge can be the centerpiece of your leg routine or a complementary movement. When training time is scarce it is a great all-in-one exercise because it employs all lower body muscles and is great for abbreviated workouts.

How to Perform:

Start with feet next to each other, with six inches between them. Hands, by your side, pelvis in a neutral position, with abdominals gently pulled in.
Step forward approximately two feet with the right leg and bend both knees until the back knee is six inches from the floor. Keep weight distributed evenly on both legs and back heel lifted up.
Push off with the right leg and lift back to starting position.
Repeat on left side.

*The most common error when performing this exercise is not keeping the back in a straight line when bending both knees. Try to not lean forward or back. Also, do not let the front knee go past the ankle when you are in a lunge to prevent knee injury.

Start with 3 sets of 10 repetitions (alternating right and left). Use dumbbells in your hands for a challenging exercise.

You will be well on your way to Great Glutes when you start lunging! Lunge Away!!!

Best Healthy Wishes,
Kristy

Food Swaps from Biggest Loser

2009-12-07T15:39:00.001-08:00

Eleven Easy Food Swaps from The Biggest Loser

I came across this information and must share it. These are some pretty good ideas that might actually be useful.

By: BettyConfidential

Every week on The Biggest Loser, contestants work their butts off (literally) trying to get healthy. Yet the toughest challenge can come after they leave the show and have to lose weight like the rest of us—alone, without gyms that come with top fitness trainers and kitchens that are filled with fresh, healthy meals. “It’s a reality show, but it’s not realistic. A contestant’s full time job is to lose weight at the ranch,” explains Cheryl Forberg, R.D., the resident nutritionist for The Biggest Loser. “People at home don’t have that luxury.”

On the show, Forberg prepares eating plans, teaches contestants how to keep a food journal and makes sure everyone is staying on track and getting the nutrients they need. But perhaps the most important role she has is in giving the participants support after they get home Forberg’s newest book, The Biggest Loser: Simple Swaps: 100 Easy Changes to Start Living a Healthier Lifestyle (Rodale), features straightforward advice from the contestants and Forberg herself.

“There are so many people who are inspired by the show and want to get started on a healthier lifestyle but are overwhelmed,” says Forberg, a James Beard Award-winning chef. “You can start today by making small, simple swaps. A few things here and there add up. The next week, you can add a couple more.” Here are some of Forberg’s best swap tips:

1) Portobello Instead of Pizza Dough
I love to put marinara sauce, cooked turkey sausage, and cheese on a Portobello mushroom cap instead of a crust. These Portobello pizzas are about 90 calories each. If you go out and buy mini pizzas that are the same size, they are 300 or 400 calories.

2) Whole Grains Instead of Refined
An easy-to-remember swap that makes a massive difference is cutting out the white stuff-white flour, sugar, rice, pasta. All that has plenty of calories and few nutrients. It wreaks havoc with your blood sugar and increases your appetite. When you adjust to having whole grains—brown rice, whole wheat pasta—you get more nutrients and antioxidants. It’s more filling because there is more fiber. You don’t need to eat as much, and your energy stays level.

3) Avocado Instead of Mayonnaise
With all the fat-free products that we have on the market, people have it stuck in their heads that you can’t eat fat when you’re trying to lose weight. But we need good fats. They contain Vitamin E and they also provide a fullness that can prevent bingeing. Having avocado on a sandwich instead of mayonnaise is a wonderful surprise. It has that rich, creamy texture and flavor and it’s not an empty calorie.

4) Low-Fat Instead of Fat-Free
When you take the fat out of certain products, you’re not necessarily saving calories. In order to make a palatable replacement, many manufacturers will put in sugar or salt that will kick up the calorie count.

5) Breadsticks Instead of Dinner Rolls
I encourage [people to say] please don’t put the breadbasket on the table. But if you do have bread, be sure to ask for whole grain rolls or breadsticks. Restaurants want to please us. [Waiters are] not going to know if you don’t ask for it. The same thing for brown rice [instead of white] if you’re going for sushi or Chinese food.

6) Greek Yogurt Instead of American-Style
The Greek style of yogurt is strained longer than the American style. The residual yogurt is lower in carbs, higher in protein and is thicker and creamier. It’s great in dips. It’s also good to add to your smoothies.

7) Fresh Food Instead of Processed
The quality of the calories is just as important as the quantity. Processed food has empty calories, while fresh food has antioxidants, nutrients and fiber.

8) Organic Instead of Non-Organic
It's a no-brainer to say organic is better for you—why not avoid chemicals and prservatives if you can? But we can’t all afford to buy everything organic. So buy the best quality ingredients you can afford.

9) Water Instead of Soda and Other Sugary Drinks
I have contestants on the show who were meeting their calorie needs with beverages alone.

10) “Skinny” Coffee Drinks Instead of Frappuccinos
A fat-free, small latte contains a cup of milk and 20 or 30 percent of our daily calcium needs.

11) Squash Instead of Spaghetti
You can replace regular spaghetti with a spaghetti squash (cooked and prepared in a pasta-like, stringy style). You serve it with marina sauce and a sprinkle of parmesan.
By Amy Levin-Epstein for BettyConfidential

Breakfast Frittata

2009-11-18T10:45:00.000-08:00

A frittata is an egg dish made mainly on the stove, easier than omelets, and can be vehicles for almost any veggies, cheeses, or meats you happen to have around. They are served in wedges and are easily transported. I like making large ones with a 12-inch skillet so I have enough for more than one meal.

The picture I have posted definitely does not do my eggy creation any justice! Living in two places is difficult when toting cameras, phones and USB cords. I resorted to taking pics of this breakfast with my 3.2 megapixel phone camera. My in-laws request this aromatic, textured, tasty, veggie filled treat when we are going to have company for breakfast. It has become a huge hit in our home. You will push away from the table feeling satisfied and praying there are leftovers for tomorrow's a.m. feast. I recommend the use of an oven-safe pan; this recipe begins on the stove top then goes right into the oven. Makes 6 hearty servings.

Breakfast Frittata

Ingredients
12 eggs
1/2 cup cottage cheese
1/4 cup milk
1 diced green bell pepper
1 chopped medium onion
1/2 cup diced celery
1/2 cup broccoli florets
1/4 cup sliced sundried tomatoes
1 tsp oregano
1 tsp basil
dash of salt
dash of pepper

Preheat oven to 375 degrees.

Preparation
In a medium bowl whisk eggs until all yolks are broken, add cottage cheese, milk, herbs, salt and pepper and mix well. Set aside. With oven-safe pan on medium heat drizzle olive oil into heated pan and add all the veggies, saute until still firm then pour egg mixture into pan. Turn heat to low and let cook for about 5 minutes. Transfer pan to hot oven. Let cook for 25 minutes or until the mixture is set. Using an oven mitt, remove pan from oven and serve.

Best Healthy Wishes,
Kristy

"White" Chicken Chili

2009-10-23T17:38:00.000-07:00

We've had a few days this week accompanied by a cold spell. So chilly that I remembered I took my favorite coat to the local dry cleaners and left it all spring and summer! Luckily, they still had it and was nice enough to deliver it to me. I can't wait to wear it!

I love fall; the weather is perfect and the colors of the trees are just gorgeous. Fall weather brings back childhood memories of me and my rotten siblings raking leaves into the biggest and tallest piles we could. We would then take turns jumping into them for hours on end. Usually our fun would last until my little sister got injured because my brother and I convinced her we could throw her really high into the air and that she wouldn't get hurt if she landed at the tallest point of the mountain of leaves. He grabbed her feet, I grabbed her hands we then swung her from side to side and at the count of three we would let her fly. Ha! It's no wonder we can't get along, we tortured her in this fashion on a daily basis.

Fall weather also motivates me to break out the soups, stews and chili recipes. This "White" Chicken chili was a new recipe for me. It was so fragrant as all the flavors meshed together in the crock pot. I couldn't help but take the lid off every time I visited the kitchen just so I could inhale all the mouth-watering aromas. ( I told my in-laws I was checking the beans for tenderness; I think they caught on to my little act!) The end product did not disappoint, the chicken melted in my mouth, the beans were creamy and all the spices created a mild heat; the kind of heat I can't get enough of. We topped ours off with a dollop of sour cream, you are going to love this "White" Chicken Chili.

This chili utilizes chicken and as the title says it's white. Easily convert to Vegetarian "White" Chili by simply omitting the chicken breast.

"White" Chicken Chili

1 pound boneless, skinless chicken breast, cut into 3/4 inch pieces
1 tablespoon minced garlic
1 tablespoon cumin
1 tablespoon dried oregano
2 teaspoons black pepper
1/2 teaspoon white pepper
1/4 teaspoon crushed red peppers
1 (4-ounce) can drained chopped green chilies
1/4 cup minced fresh jalapeno peppers
1 pound rinsed dried navy beans
5 cups hot low sodium chicken broth
3/4 cup chopped onion
salt and pepper to taste
1/2 bunch chopped cilantro leaves, divided

In a small bowl, mix together the garlic, cumin, oregano, black and white peppers, and crushed red peppers; add to a 4-quart or larger slow cooker with the chicken and mix well. Add the green chilies, jalapeno peppers, beans, hot broth and onion.

Cover and cook on low 8 to 9 hours or until beans are tender. Salt and pepper to taste. Stir in half the cilantro. Ladle into bowls and garnish with remaining cilantro and a dollop of sour cream if desired.

I think next time a great accompaniment would be cornbread and maybe even a squeeze of lime.

Best Healthy Wishes,
Kristy

Spunky Coconut

2009-10-20T21:02:00.001-07:00

Ok.. now that I have crawled from underneath my rock.... I came across this wonderful blog!

www.theSpunkyCoconut.com

It's a blog about Gluten Free, Casein Free, Sugar Free and often Raw cooking, baking and demonstration. I got sidetracked as I was posting some eBay items. Actually, I think I got lost and spent a few hours going through all of the old posts from this blogger. There are some great recipes and even some that I will be using quite often that I cannot wait to try!!! Check it out, well worth your time.

Best Healthy Wishes,
Kristy

Mission Accomplished

2009-10-20T20:28:00.000-07:00

Me and my Amazing and Handsome Husband!!

Well.. I set out to do a figure competition and I DID IT!!!! I felt like a princess on stage with all my supporters clapping and screaming and snapping pictures. I didn't fare well as far as the "competition" I was fifth out of five competitors. In my eyes I am still a winner. I have come across so many people in the past 10 years who are "going to compete" and never do. Why?? Because it is hard frickin' work! Discipline, dedication, sacrifice, and in some ways selfish are all reasons not everyone can compete. Doing a competition requires a strong will.

I decided pre-comp my sense of accomplishment was not going to be determined by the size of my trophy... Only I know if I won. I knew my weaknesses; what I need to work on. I took every necessary step required to step out on that stage, I took no shortcuts, I took no illegal supplements, I kissed nobody's A double S(yep, I said it). I stayed true to myself throughout the entire journey and hold my head up high. I will not take all the credit I had an amazing circle of support! Thanks to all who were cheering me on, whether from home or from the crowd. It is unimaginable how grateful and touched I am at the love I felt that night.

Oh... and I must say my suit turned out fantastic! I was very happy with my homemade creation.

Best Healthy Wishes,
Kristy

When True Lime met Stevia

2009-10-06T07:00:00.000-07:00

I am lovin' this drink! People around me know I preach about water consumption. It is so important to stay hydrated. So many individuals mistake thirst for hunger which leads to what??? Overeating of course! I know someone who couldn't be PAID to drink 8 ounces of water daily, much less the minimum daily requirement of 8-8 ounces glasses. Things have changed. When True Lime met Stevia it was a match made in heaven and when Mr. No Water met "Limeade" it was love at first sip!!! Last reports are that he is making this wonderfully flavored water by the Gallon! Yes! Mission Accomplished. Check out the nutrition facts about True Lime you will be amazed. And you can't go wrong with Stevia, throw out your artificial sweeteners they are BAD!!! Really BAD!

Try this drink mix for yourself, you're gonna love it!!!

For each 20 ounces of water pour in one packet of Stevia and one packet of True Lime. Mix well and enjoy. Wettin' your whistle never tasted so good!

Best Healthy Wishes,
Kristy

Down in the Dumps

2009-10-06T06:39:00.000-07:00

Today I am down in the dumps! Last night I asked my mirror: "Mirror mirror on the wall, who's ready for a competition in less than 2 weeks?" Guess I should not ask questions like that unless I want an honest answer. She pointed out every single flaw that I have... it's a loooong list!!! That's the stage I'm at, picking on myself, daring myself to come up with any reason not to do my upcoming competition. But, it's not gonna work. I know how much effort I have put into reaching my goal. The show must go on!!! I am lucky to have a great support group around me. My husband is amazing and gives me strength and courage when I don't think I have any more. Yet, he is the first to give much needed constructive criticism. I love him because he constantly challenges me to be a better person, I need that! I wish for someone like that in all of your lives! Look for more posts from me in about 2 weeks, things will be back to normal and I will have more time to devote to my blog. I miss it!

Best Healthy Wishes,
Kristy

Chocolate 'Ice Cream'

2009-08-24T04:29:00.000-07:00

For about the past 5 days I have had late night MAD cravings for sweets! Unfortunately, at this time I cannot indulge because in 8 weeks I have to fit my bootay into tiny swimsuit bottoms and it (the derriere, not the suit) needs to be tight! If the sugar monger keeps knocking at my door I might have to purchase some Gymnema Sylvestre. You might be wondering who that is?? Well it's not a who it is a supplement. Actually it is an ayurvedic herb that is known as "destroyer of sugar" because, in ancient times, Ayurvedic physicians observed that chewing a few leaves of Gymnema sylvestre suppressed the taste of sugar. Gymnema is typically recommended for people who have trouble taming their sweet tooth and who are either borderline diabetic or waging a war against Type II diabetes.

I feel like I am indulging when I taste this creamy, chocolatey ice-cream like concoction. It is so yummy!

Chocolate 'Ice Cream'

2 Tablespoons Virgin Coconut Oil (room temperature, needs to be more liquid than solid)
3 Tablespoons Organic Cocoa Powder
1/4 Teaspoon Stevia (or to taste)
1 Tablespoon Natural Peanut Butter
2 Tablespoons Flax Meal
2 Scoops Unflavored Whey Protein
4 Tablespoons Unsweetened Almond Milk (Coconut Milk can be substituted)

Mix all of these ingredients together in a bowl. I lined muffin pans with Saran Wrap and poured about 1/2 full. Pop them in the freezer for about 10 minutes and voila! You have Chocolate 'Ice Cream'. NO artificial sweeteners! Very low carb! You can't beat it!

Note: Today I am investing in one of those plastic molds for popsicles. I think it would be delicious and I would really feel like I was indulging big time! (I'll post pics)

Best Healthy Wishes,
Kristy

MIA

2009-08-24T04:10:00.001-07:00

So, I have been MIA! I've been busy... not super busy but busy enough to not blog.... Saturday marked the 8th week until my figure competition. YIKES!!! My food consumption has been perfect. I did have some cravings over the weekend, I will post my 'cheat' snack that I threw together. I've been getting in all of my cardio and strength workouts yet I am still second-guessing myself... My hubby keeps telling me 8 weeks is plenty of time to make the necessary changes. Last time I saw him was about 5 weeks ago, I hope he sees a difference in my physique, otherwise he mind change his mind and retract the "plenty of time" statement! Ha! I trust his judgement and will move forward toward my goal. My mind today is clear and I am confident I can continue to train hard and look my best. OOhhh.. another project I have going is my competition suit... Whew! It is coming along but not at a pace I would prefer. This week i should finish the bottoms, then I will start the gemstones! I will post pictures of the suit before and after the bling. I haven't decided a pattern for the jewels, thinking I might wing it.. We will see... Hope you all have a wonderful day!

Best Healthy Wishes,
Kristy

Quote of the Day

2009-08-21T08:10:00.000-07:00

Prepared

2009-08-09T20:47:00.000-07:00

Planning Ahead... Being Fit and Healthy takes effort, we all know that. On Sunday nights my efforts go into preparation of food for the week. I'm not talking about every meal that I will consume from Monday to Friday. I take this time to prepare my "snacks" that I can have on-hand throughout the week that will help me to keep on track. Without these fool proof prepared goodies I tend to "fall off the wagon." Is it easy to spend quarters at the office vending machine? Sure it is! Is it easy to stop at a convenience store to grab a bag of chips, what about the drive-thru that's convenient when you are rushing, right? Yep. These are all easy and convenient but not healthy. Bad choices are typically made when we are so hungry that we resort to these antics. Who is going to stop at a gas station and pick up a banana? Come on, really? So, in order to avoid these no-no's why not pack some snacks for yourself? Measure 1 serving of nuts into individual baggies. A one-ounce serving of nuts contains between 160 and 200 calories, of which 80-90 percent comprises fat. Despite this high-fat content, the fat in nuts is primarily in the monounsaturated form. Monounsaturated fats, when substituted for saturated fat in the diet, can help reduce total and LDL, or "bad" cholesterol levels while maintaining the "good" cholesterol, HDL. Dried fruits and vegetables are high in fiber and carbohydrates and low in fat. However, dried foods are more calorically dense than their fresh counterparts. The recommended serving size for dried fruits and vegetables is half that of fresh. Keep this in mind while you are packing away. If you are lucky enough to have a refrigerator at work why not chop up some celery or an apple to dip in a natural nut butter? How about one of my favorites slice up a red, yellow, or orange bell pepper? The options are endless. Effort, thought and a little time... that's all it takes to continue reaching for your goals. Don't sabotage yourself, be ready when the hunger bug bites!

Best Healthy Wishes,
Kristy

Wise Words

2009-08-06T20:05:00.000-07:00

I saw this quote on a blog today and instantly fell in love.... Enjoy!

"There is a difference between interest and commitment. When you're interested in doing something, you do it only when it is convenient: when you're committed to something, you accept no excuses, only results."
(Excerpt The Success Principle)

Best Healthy Wishes,
Kristy

More than 1000 calories in a shake??

2009-08-06T09:59:00.000-07:00

That's right, 1,160 calories are contained in a McDonald's Triple thick chocolate shake. I didn't know such a thing existed. But I also do not frequent the Double Arched fast food chain. 47 million customers are served on a daily basis at Mickey D's around the world. If you knew your restaurant meal was super high calorie would you order it?? I'm not sure the general population would even care but there are talks about a law requiring dining chains to print nutrition information on the menu. Why does this matter if that is what you want to eat? U.S. chain restaurants and fast food chains have been criticized for contributing to the country’s obesity epidemic. Food items that you purchase at the grocery store, and even snack items on almost all retail shelves have labels that provide nutritional information. Presently the information is available online or if requested at fast food and chain restaurants. Some of the establishments list the nutrition in a clear and concise chart. Nutritional information on both fast food chains and large nationwide dining chains must be sought out by the consumer. Most of us are not going to set up our laptop to check out nutritional information before we order that Awesome Blossom® at Chili’s (2710 calories, 1827 from fat) but maybe we should. Actually, of course we should. There are so many obstacles that we face on a daily basis, obstacles that we cannot control. We CAN however control hand to mouth, be responsible for what you consume; be responsible for your own health.

Best Healthy Wishes,
Kristy

Megan Fox Sporting NOW Foods!

2009-08-03T19:22:00.000-07:00

I am a huge advocate of NOW Foods. I think the company manufactures products that are as outstanding as their story. It all started with acquiring a company for $900 and a dream. NOW Foods is currently a leading manufacturer of Supplements, Food, Personal Care and Sports Products. I found an interesting photo of Megan Fox (yes, the Transformers starlet and the 2009 FHM Magazine Sexiest Woman of the Year) carrying NOW Foods Ultra B-12 Vitamin. How exciting is that?!

Vitamin B-12 is essential for lots of bodily functions like maintaining a healthy nervous system, utilizing fats and proteins, and other cellular processes.

Mostly found in animal products, some foods come fortified with B-12, but some folks feel a supplement is great too.

NOW Ultra B-12 is non-animal derived and vegan.

Best Healthy Wishes,
Kristy

From Fat to Fabulous

2009-08-03T18:58:00.000-07:00

I came across this story about Tara Suomalainen, an Australian mother of three who used to weigh 242 lbs. She has transformed herself into a top figure athlete after losing 119lbs. Amazing, right!? Of course it is! Whatever it is you desire it is possible to obtain. Don't think for a minute Tara's journey was easy! Set a goal, any goal! Make it happen!

When you think your cards are down and it's time to quit; reach deep down inside and find your inner strength. In a world of information at your fingertips search for your motivation! Clarify your dreams and go for it. Click on the link above to read Tara's story. It is nothing short of amazing.

Best Healthy Wishes,
Kristy

Low Carb NO SUGAR Almond Cookies

2009-08-02T18:07:00.001-07:00

I am my own worst critic. I have always been that way, most likely always will be.. I am especially critical when I try a new recipe. My philosophy about cooking is; never be defeated. If your concoction does not turn out right the first time, try it again!

I have had this almond cookie mixture on my mind for quite some time now. Today I finally got off my rump and threw all the ingredients together. I'll be honest I was super skeptical. The recipe seems too simple to be any good, plus, no sugar, yeah OKAY. However, to my surprise these little almond devils are yummy, AND they are sugar free, AND they do not have artificial sweeteners (yes!), AND they are low in carbohydrates!! These little guys would be wonderful paired up with a nice hot cup of coffee or simply as a treat all by themselves. My taste testers both agreed these cookies are wonderful! Enjoy!

No Sugar Almond Cookies

2 1/2 cups almond flour
1/2 teaspoon sea salt
1/4 teaspoon baking soda
1 teaspoon cinnamon
1/4 cup virgin coconut oil (or macadamia nut oil)
4 stevia packets or 1 teaspoon stevia powder
1 teaspoon vanilla extract
2 eggs lightly beaten

Preheat oven to 350 degrees.

In a large mixing bowl combine the almond flour, baking soda, sea salt and cinnamon.

Melt coconut (or macadamia) oil over low flame. Stir in stevia and vanilla. Stir wet ingredients into the dry ingredients and mix well. Add the eggs, mix well. Put dough in the fridge for about 15 minutes to chill. Roll a teaspoon out at a time into 1/2-inch balls, flatten into little disks with the back of your spoon about one eighth of an inch thick, and place on a baking sheet lined with unbleached parchment paper.

Bake about 6 or 7 minutes or until lightly browned. Remove from the oven and let them cool to room temperature.

These store well in an airtight glass container. Makes about 30.

Best Healthy Wishes,
Kristy

2009-08-01T09:01:00.000-07:00

Why Gluten Free?

What is gluten? Very simply put gluten is the elastic protein in wheat, rye, barley, and, to a lesser degree, oats (WRBO). This elastic characteristic is what holds baked goods together and allows them to rise and keep their shape. Gluten is the glue that holds together baked goods and pasta. In fact, gluten comes from the same Latin root as glue.

Sounds benign, right? Wrong. The gluten protein is actually very complex. It is made up of smaller parts called peptides. These peptides are of two types: 1) water soluble peptides called glutenin, and 2) alcohol soluble peptides called prolamines. Due to its large size, gluten is very difficult for our bodies to process & digest. While no one can completely break down and utilize the gluten molecule, its complex nature is toxic to those with gluten sensitivity or celiac disease and therefore must be avoided.

Gluten sensitivity/celiac disease and related illnesses are caused by an autoimmune response to the presence of gluten. The body’s immune system produces antibodies in those individuals, much as it would in the presence of other threatening substances. But in this instance there is no threatening substance and so the body begins to attack itself, specifically the intestines. Symptoms can vary greatly with most patients exhibiting the classic symptoms of diarrhea and anemia. However, it is very common for celiac disease to present with little or no gastrointestinal symptoms. Celiac disease may even present with non-gastrointestinal signs, such as joint pain, depression, or headache. Blood tests and intestinal tissue biopsies are the only way to determine the diagnosis of celiac disease. Regardless of how it presents itself, once celiac disease has been confirmed the only effective treatment is strict adherence to a gluten free diet and lifestyle.

The good news is the grains that do not contain gluten far out number the grains that do. The bad news is our Western diet relies heavily on the gluten-containing grains and makes it very difficult for us to avoid them. It is very easy to recognize and avoid the gluten-containing grains when they are plainly named on an ingredient list. (By law, wheat is the grain referred to whenever the name “flour” is used alone. Any other use of “flour” must identify the grain it came from, i.e. rye, rice, oat, etc.)

Gluten-Containing Grains	Safe Alternatives
Wheat and wheat strains:	Grain flours:
Durum	Rice
Kamut	Corn
Spelt	Sorghum
Einkorn	Legume flours:
Emmer	Chickpeas
Barley	Fava beans
Rye	Peanuts
Triticale (wheat/rye cross)	Tuber flours:
Oats	Potato
	Tapioca
	Arrowroot
	Seed flours:
	Millet
	Buckwheat
	Amaranth
	Nut flours:
	Chestnut
	Almond
	*This is only a partial list of safe flours. Other varieties may fall under each type.

Excerpted from Recognizing Celiac Disease, Libonati, Cleo J., Gluten Free Works Publishing, Pennsylvania, 2007.

But what if the gluten is hidden in another form and/or goes by another name? Gluten is hidden in thousands of products, many times in places you’d never expect, listed under confusing pseudonyms. Mass-produced meats are often “enhanced” with gluten, it makes the turkey seem plumper. Gluten is often used as a thickener in commercial products. And would you have ever guessed there is gluten in popsicles?! Some of the terms used to “hide” gluten are:

modified food starch
MSG (monosodium glutamate)
lecithins
textured vegetable protein (veggie burgers, meat replacements, etc.)
emulsifiers
soy sauce (look for wheat-free tamari)

For those of you who have wished you could’ve been a detective or private investigator, here’s your chance. Your health now depends on label reading and deciphering. But, not only do you have to worry about gluten in your food, it may also show up in other unsuspecting places. Prescription and over-the-counter medications may be tainted with gluten. You can even get gluten by licking the glue on an envelope. (Remember “glue” and “gluten” come from the same Latin root.) Your cosmetics, shampoo, lotion, or toothpaste may contain gluten. For those of you with children, Play-Doh® contains gluten; however there is a gluten free version available.

I know it’s overwhelming and seems like manufacturers are out to get you, but don’t give up yet! The food companies are legally required to tell you everything that is in food. Many are even beginning to recognize the need/desire for gluten free and are voluntarily labeling as such. The FDA has recognized wheat as a common allergen and now requires it to be clearly noted on packaging. (Wheat may only account for 80-90% of products that contain gluten, but it is helpful nonetheless.) And, there are wonderful support groups filled with people who are eager to help so don’t be afraid to ask. There is always someone who’s been in your position, knows what you’re going through, and can help make your transition to a gluten free life smoother.

Best Healthy Wishes,
Kristy

Yummy Low Carb Breakfast

2009-07-22T18:53:00.000-07:00

Whenever I consume this delicious "pudding" at the gym I am always asked if it is ice cream. LOL! My response is always "I WISH", but for me it is quite a treat. It is super simple and fast and I love it!

Steel Cut Oats Pudding

1 cup cooked Steel Cut Oats
1 scoop Chocolate Whey Protein Isolate
2 drops Stevia

Mix it all together and it is a mouthwatering puddingesque (sp?) treat. Give it a try, you will love it just as much as I do!

Best Healthy Wishes,
Kristy

Stuffed Zucchini with Italian Turkey Sausage

2009-07-18T09:40:00.000-07:00

As tedious as we are with the garden, sometimes the veggies tend to play "hide and seek" and by the time we find them they are mutant! It just so happens that has been the case with our zucchini and squash, and they tend to be very firm and lacking flavor. Because we cannot stand to let our home-grown veggies go to waste I have challenged myself to create a recipe that is healthy, full of flavor and simple. I believe I have found the perfect solution: Stuffed Zucchini (or Squash) with Italian Turkey Sausage. I have prepared yellow squash using this same recipe and they are delicious as well. There are a million-and-one ways these boats could be stuffed I have created a gluten-free version eliminating bread crumbs and reducing fat with the absence of cheese.

Stuffed Zucchini with Italian Turkey Sausage

INGREDIENTS

1 zucchini about 12 inches long, or 6 medium ones
3 tablespoons olive oil
1/2 cup chopped onion
3 cloves garlic, minced
1/2 cup diced carrot (optional)
pound ground turkey
2 diced tomatoes
3 tablespoons basil
1 teaspoon rosemary
1 teaspoon oregano
1 egg, lightly beaten
1 teaspoon salt
2 teaspoons pepper

Cut zucchini in half lengthwise. Scoop out insides, leaving shells about 1/4 inch thick. Reserve the insides if using medium zucchini. (Large veggies have too many seeds)
Heat 2 Tbsp of olive oil in a skillet on medium high heat. Saute onion, carrot and garlic until soft. Add reserved zucchini insides (if you have them), and saute another 2 minutes.
Move sauteed veggies to a medium bowl.
While veggies are cooling heat 1 Tbsp olive oil in same skillet on medium high heat. Add the ground turkey. Lightly brown the turkey. Stir in the veggie mixture, stir in the tomato, basil, rosemary and oregano and cook 1 minute longer. Drain any excess fat. Remove mixture from heat and set it aside.
When mixture has cooled a bit add egg, salt and pepper. Be careful not to let the egg cook. Fill zucchini shells with mixture. Place filled zucchini halves in a baking pan and add enough water to cover the surface of the pan to prevent the shells from drying out. Bake at 375 degrees for 40 minutes, until golden brown. Remove zucchini from pan and serve while hot.

Serves 4

Best Healthy Wishes,
Kristy

Comfortable in a Tee

2009-07-15T10:15:00.001-07:00

I had the pleasure of training a dear friend who has been in the gym for years and was ready to give it all up because her results were not living up to her expectations. She had no problem with motivation she hit the gym for 2 hours a day 5 days a week with her husband. She needed very little guidance in the gym. Can you guess what made the difference for her?? Eating Healthy and Clean!!! Trust me she also put in some sweat and tears I can't take away from her hard work. She's a strong woman willfully (so she found out) and physically. That's right her weight did not go down very much during our 13 weeks of training, but she lost 15 inches from her body and she now can wear a Tee Shirt better than anyone. Guess what? She is a wife, she is a mom, and she is a grandmother!!! As we age our desires to look good and feel good do not go away and they shouldn't! She eats healthy now and feels better because of it and a bonus is she feels more confident about her appearance. Check out her before and after pics in the same white Tee. She is an inspiration to many fit people at our gym. I hope she inspires you also. All things are possible; it takes hard work and dedication to yourself!! Go for it!

Best Healthy Wishes,
Kristy

Measuring Progress

2009-06-23T13:04:00.000-07:00

Image by mollyjolly via Flickr

How can I measure my progress without the scale?

For those of you ladies who are obsessed with the weight scale and/or even the dreaded measuring tape I have a proposition to make. Why do we torture ourselves, day after day, when rarely do we even crack a smile as we glare at the numbers that MUST be wrong because we've been eating perfect, sweating our tushes off and declining every piece of birthday cake that's been specially cut for us and all we want to do is eat a pint, I mean gallon of ice cream because we might as well, we are getting nowhere, right?! Wrong!! Let's tune out the scale and throw the tape in a drawer to be forgotten.
You should never give up on you!

Instead....... Let's......

Take Pictures! What? Let me guess, it's the last thing a lady in weightloss mode wants to see; a dreaded picture so we can be reminded why we deprive ourselves of so many treats and the scale never moves.. Let me repeat, NO MORE SCALE, throw it out!

Find a well lit area in your home (if you are not comfortable taking a pic in your skibbies wear shorts and a tank or tee), grab your camera and snap a few photos. Preferably, your front, back and both sides. This will be your starting picture for your body changing 'timeline'. It's best to take pics every two weeks, however each week is beneficial as well. Remember to hit all the angles and use the same camera settings and the same distance from the camera to yourself. Keep in mind your body requires time to make changes and respond to your efforts. Listen, you will not be an instant fan of this photo taking measuring tool, but your opinion will change. I assure you that if you work hard and challenge yourself it will be absolutely amazing the changes you will see from photo to photo. When you've reached your goal your trophy will be not only be your fit self, there will be before and after, and after, and after pictures to gloat about.

Best Healthy Wishes,
Kristy

Homemade Gluten Free Pizza

2009-06-20T11:49:00.000-07:00

Gluten-Free Pizza

You are wondering how a Healthy and Fit blogger is posting a Pizza recipe as her introduction blog. Well... I must admit after speaking to my husband, while he was devouring his delicious Gluten-Free pizza he had picked up from Aurelio's in the Chicago area, I had a mad craving for a delicious pizza pie. I am with my in-laws (who love everything I debut) and decided to have a go at creating a Gluten-Free pizza that could satisfy our cravings. (The nearest Pizza parlor to us serving Gluten-Free pizza is 45 minutes from our home.) Needless to say after serving the bubbly and yummy fragrant pie the verdict is; The Best Pizza they ever had! That's right, not just the best Gluten-Free pizza but the BEST EVER! I must admit even a non-Celiac would thoroughly enjoy this wonderful creation. Although he was not present for the taste test, my husband has now requested I bake 20 (yes twenty!) pizzas and freeze them so that he can have them on hand. I told him I would work on that honey-do. Here is the recipe I came up with. Enjoy!

Gluten Free Pizza Crust

2 cups Domata All Purpose GFCF Flour

1 7.5 ounce package Chebe All-Purpose Bread Mix

1 tablespoon Basil

1 tablespoon Oregano

1 tablespoon Rosemary

1 tablespoon Salt

2 3/4 cups water

2 eggs (at room temperature)

2 tablespoons olive oil

1 tablespoon Apple Cider Vinegar

1 tablespoon Agave Nectar

DIRECTIONS:

Preheat oven to 400 degrees.

Combine all dry ingredients and herbs in mixing bowl. Mix all wet ingredients minus the eggs in a large microwaveable measuring cup. Microwave for about 1.5 minutes or until the liquid reaches 120-125 degrees. Being careful not to cook the eggs mix them one at a time into your warm wet ingredients. Pour wet ingredients into dry ingredients and using the hook attachment mix on low until dough forms a ball. If dough is too dry to form a ball add warm water in small increments until a ball is formed. Whether using a pizza stone or metal pan drizzle olive oil onto pan(s). (This mix made 3-12 inch pies for me; however I enjoy my pizza dough thin.) I roll the dough in the olive oil just until coated and press it out with well olive oiled hands until it reaches the edges of the pan. Add your favorite toppings. I topped ours with freshly picked Green Bell Peppers, Onions and Banana Peppers. Along with some Pepperoni (Gluten-Free from Hormel), and of course Mozzarella cheese (or Goat Cheese, many celiac's are also lactose intolerant; we have used goat cheese which sat well with the tummy and gave the pizza a Greek twist, yummy!) The possibilities are endless. Bake at 400 degrees for about 20-25 minutes until the cheese is brown and bubbly. Watch closely so it does not burn.

Note to self: I can enjoy Pizza when consumed in a practical portion size, for me that would be a slice about the size of my hand. My goals will still be reached and I will not sabotage myself by devouring half of a pizza. "Whether you think you can or cannot; either way you are right." -Henry Ford- This is one of my favorite quotes. In the end it is all up to me, I create my reality.

Best Healthy Wishes,
Kristy

Welcome

2009-06-06T13:19:00.000-07:00

Welcome my fellow Miss Healthy and Fit Ladies!! Thank you for joining me.

Born and raised in East Texas I grew up on my granny's wonderful Fried Chicken and Refried Beans, which I loved! In my early twenties I moved to Chicago and let me tell you the cuisine is nothing short of heavenly. Bohemian, Italian, Greek, Polish, Mexican, Lithuanian; you name the culture and there is a restaurant at your fingertips with a menu filled with whatever your hearts desire. Although my palate has not changed my views regarding consuming food has. And with this new vision my body thanks me and my waistline has reduced. Due to my husbands Celiac's Disease I have revamped many of our favorite recipes to not include wheat, barley or rye. Although challenging, nothing will get in my way of serving a delish meal.

I hope you will enjoy our journey together as I share my recipes and give you fitness tips. My goal is to give you ladies the confidence to achieve anything you desire. I want you to feel your best, be your best and ultimately be the amazing and accomplished woman I know that you are!

Best Healthy Wishes,
Kristy