10-day shred for better health

Eek! It's officially swimsuit season. 👙 Getting ready to start a 10-Day Shred.  Would anyone like to join me starting July 5?

SIMPLE THINGS: Take time to enjoy the outdoors

Late Sunday afternoon my husband and I decided to drive to Winter Park for a leisurely stroll through some neighborhoods and gardens.  We saw some beautiful sights and chatted all along the way.  Four miles later, we had a light dinner at the college restaurant.  

Take time to get out in the great outdoors this spring while the weather is so nice.  Enjoy some free time with the ones you love.

One Simple Change: Fruit and Nuts for Breakfast

A whole grapefruit with one tablespoon of whole almonds, one cup of coffee.  This is my breakfast almost every day (while grapefruits are in season).  No sugar needed. I sometimes add a couple of slices of bacon on the days I do water aerobics.  I got these ruby reds from Aldi and they are so juicy and delicious.

Keep it simple, keep it clean.

One Simple Change: Drink Your Water

Drink your water.  I prefer glass to plastic any day.  This glass holds two cups so when I finish one, I feel like I've really accomplished something healthy.   There are so many benefits of drinking water--healthy looking skin, regular BMs, better digestion, more energy, less junk food.  My goal is 4-5 of these 2-cup glasses each day.  I don't always make it, but most days, I do. Try it for a month and see how nice your skin looks.

One Simple Change: A Little Bit of Junk

A little bit of junk is better than a LOT of junk. Sometimes you just need a little salty crunch with your lunch.  The Cheetos bag was put away and not reopened.  I love green peppers and they added extra crunch to this simple lunch.

FREE ADMISSION: National Park Week April 16-24, 2016

2016 is the 100th anniversary of the National Park Service.  They are celebrating with offering free admission to 

There are more than 400 parks offering free admission.  See if one you are interested in is on THIS LIST.

From the site:  The fee waiver includes entrance fees, commercial tour fees, and transportation entrance fees. Other fees such as reservation, camping, tours, concession and fees collected by third parties are not included unless stated otherwise.


Have fun with friends and/or your family and get outside!

Walgreens Balance Rewards Points for Exercising

This seems to be a little-known secret.  Every single person I have mentioned this to has never heard of this.  I had not heard of it either until someone told me.

While you are exercising, walking, making great choices for your health, you can get Balance Rewards Points at Walgreens that equate into $$.  You just have to make sure that you have an app linked to the site and that you have a Balance Rewards Card at the store.  I link mine to My Fitness Pal.

Often when I go in to a Walgreens, I have $5.00+ in rewards... Even then, you have to ask the cashier if you have any points as they don't always tell you but your receipt would show it.  Your purchase cost must be more than the Balance Rewards to use them.

May as well save $$ while getting fit!!



I do not know if CVS has something similar since I do not shop there.

SIMPLE RECIPE: Veggie Stir-Fry

Just put a couple of tablespoons of coconut oil in a skillet. Add broccoli, peppers, onion, a few cashews, and whatever other vegetables you like for color and flavor. 

Cook on low for 30 minutes (while setting the table or maybe making other dishes ) stirring occasionally. 

If you add nuts, you can eat as a main course, or serve as a colorful and healthy side dish.

Healthy and Whole From the Inside Out: Juice PLUS --My Story

This post is to introduce you to my newest venture.  As you know, this stay-at-home mom has been an eBay PowerSeller (very profitable AND fun), a doTerra distributor (mainly to get essential oils at way below retail) and now,  a JuicePLUS distributor as my husband approaches retirement.  Although fairly new to this, here is my J+ story:

I have been using JuicePLUS since early November 2015.  I started taking the Orchard and Garden Blends  on a daily basis a few weeks after I turned 60 after one of my sons told me that he had been taking it a month or so earlier.  HERE is a link to some of the details, research and product descriptions. 

The JuicePLUS products are not a replacement for real food but they fill the gap between what we eat and what we need in the way of fruits and vegetables.   Most would agree that we do not eat as many of each of those as we should. The concentrated, dried fruits and veggies are from 20 different fruits, vegetables and grains in the Orchard/Garden Blends.  If you also take the Vineyard Blend, there are an additional 9 berries included. 

My doctor told me at my physical in January that my blood work numbers were the best they have ever been with only this One Simple Change.   I exercise regularly (water aerobics, walking) and watch what I eat (the less bread, the less damage done), so J+ is definitely NOT a miracle cure for anything or a weight loss product...although I have lost weight and inches, too.

The two KEY selling points for me were (1) the inside out health and wellness benefits and  (2) the fact that for each adult [parent, guardian, or grandparent] that receives the Orchard and Garden Blend capsules, one child will receive the same two products for free for 4 years (chewables or capsules).   I have heard of  J+ for close to 20 years and had never heard this information.  If I had, I am certain that I would have done this much sooner.  Even though my last "child" is 21, he is in college and therefore, qualifies for this amazing benefit for another 3 years after he graduates while I continue!  Incredible.

I am hoping that at my next physical, I'll be able to delete two Rx medications that I currently am taking--one related to thyroid and one to help with blood pressure. My doctor is very open to that, pending blood work after one year on J+.  I added the Vineyard Blend to my daily regimen which is known to help with the circulatory system.

Please let me know if you are interested in more education on these products.  This company is excellent in teaching others about wellness, whether or not you buy their products--capsules or chewables,  Complete shakes, nutrition bars and Tower Gardens.  I would be glad to talk with you one on one or invite you to various free events in our area (or in my home) soon.

Or for private browsing in my online store, click on the link in the side bar on the right hand side of this post.

One Simple Change: "Just a Salad"

Lettuce and tomato salads are boring. Maybe that is why I used to shy away from salads for a meal. That is, until I started stocking our refrigerator with lots of colorful fruits and vegetables. Eating it on pretty dishes certainly helps, too!

Healthy freezer batch cooking

I hate to waste food. Whenever I buy a large quantity of broccoli from Sam's Club, I like to partially cook it all at once and freeze it soon before it goes bad.

15 to 20 minutes and you have enough broccoli prepared for probably 5 to 6 meals or recipes. I partially cook batches of broccoli for three minutes in the microwave in a pampered chef steamer. One large bag of broccoli equals five steamer batches.  

Let it cool for about 20 minutes and then put in the freezer. Simple and easy and makes dinner prep another day much faster since the vegetable is already partially cooked. 

Eating more vegetables Use A Spiralizer

 

   

None of us eats enough vegetables. But my Christmas toy sure helps us enjoy them now. I tried to spiralize near the beginning of the week so the vegetables are prepared for any meal. 

Here are cucumber ribbons, zucchini noodles and Jicama circles.  

I used the cucumber on sandwiches and salads; The zucchini noodles and soup and as a substitute for pasta; and the jicama  on salads. 

My husband loved it all. 

The next step? Try this handy tool and eat more vegetables. 

Losing Weight - Celebrate with visual aids

Since my exercising plan began in early November, I've lost 11.8 lbs. plus 2 inches in my waist and 2 inches in my hips.

My exercises of choice?

• 30 minutes of walking in the mornings [3-4x a week]
• 30 minutes of walking in the late afternoons [3-4x a week]
• 20 minutes of 13 weight machines in a FitLinxx circuit + 1 hour of water aerobics at the YMCA [2x a week]
• 1 hour of Tai Chi [1x a week]--just added last week

I eat everything just not as much of it and limit breads to one meal a day, sometimes two.   That's it.  I even have a small dessert in the evenings.

My doctor was right... just exercise longer, not harder and it is really showing!  I need a visual aid to celebrate, so here's a picture of what I've lost so far... the equivalent of a gallon of milk plus a 3-lb. hand weight! Imagine lugging that around all day every day!   Sigh.  I can't believe that I carried these around on my body [mainly my middle] for so long...

plus

The next step?  Just keep walking, just keep walking...  :)

Using your freezer-- fresh broccoli

I like to buy these large bags of broccoli florets from Sam's Club since we eat so much of it.  To keep it from spoiling, I partially cook it all at once and freeze in ziplock bags for later.  Then I can quickly grab a bag of broccoli from the freezer whenever I want it as a side dish or to add to a casserole.  Saves precious time later!  

One large bag of broccoli makes two 2-gallon zip lock bags full of frozen broccoli.

The next step?  When cooking today, cook a bit more and freeze for another meal.  When you will have a time crunch, there is something healthy ready to warm up in no time. 

Walk with Leslie Sansone - lose weight and get that high blood pressure down

You really can lose weight by walking...   My doctor had told me to exercise longer, not harder and I've been doing just that the last 3 months.  I thought I had stalled with a 10 lb. weight loss but measured myself today (thanks My Fitness Pal, for reminding me) and I have lost 2 inches in my waist and 2 inches in my hips.   I feel better already.

This morning I propped my laptop on my dresser and did a 15-minute interval workout with Leslie Sansone before heading to the YMCA for weights and water aerobics.  She's great.

HERE is a link to her 2-mile walk

HERE is one for her 15-minute interval workout.


I enjoy them both at different times when I can't get outside.

The next step?  Check out one or both of these links and see if you can incorporate them into your daily routine...literally, one step at a time.  :)

Time for new walking shoes

A few weeks ago I bought new running shoes from our favorite sports store, Track Shack.  I have had the Asics I'm wearing for almost 3 years of walking and it was time.  I kept them to putz around the house inside but how nice these new Ghost Brooks shoes are.  

Since I'm on an almost daily walking regimen, I wanted to be sure to have some new comfortable shoes this year.  A bit pricey, but hey, I'm worth it and it certainly helps to keep my feet and back from tiring out. Trying to do 4 miles each day 5x a week.  It's amazing that you can actually lose weight by walking!  My doctor was right:   Don't exercise harder, just exercise LONGER.

The next step?  Lace up your shoes and step out your front door.  Even it it's just around the block, get yourself moving.  :)

Cutting out the caffeine -- nutmeg, cinnamon or vanilla in your coffee

I have often put cinnamon in my coffee grounds for a little added flavor.  I've been advised by my doctor to not drink caffeine [see post about.   I'm too lazy to wash the coffee pot 2x and brew it again, so I drink Folger's instant decaf.    By adding a little cinnamon or better yet, NUTMEG, it tastes exactly the same as regular!   I made it extra special by picking up a jar of whole nutmeg balls and I grate (using my zester) a little bit of FRESH nutmeg each morning. The aroma is wonderful and it is delicious.

The next step?  Try flavoring your coffee, whichever kind you drink, by putting cinnamon, nutmeg or even liquid vanilla in  the grounds.   You'll love it!

Just take the next step - Learn something new / doTerra Essential Oils

Every now and then I like to learn about something totally new.

Recently, I've been reading and learning about essential oils which are used for health benefits.  I downloaded an eBook from Amazon titled Best Essential Oils Guide which is both inexpensive [99 cents] and interesting as a resource.

I've also also signed up with doTerra through a friend to be able to purchase and sell oils myself.  Not going full force on this yet until I learn more, but if you are interested in doTerra, let me know.  If you already know about essential oils and know what you want but just need a site from which to order, I'd appreciate your business.

HERE is a link to my doTerra store.

I started small with one or two oils in the $10-$20 range and every couple of months, I buy another one to try.  So far, they have been very helpful with digestion, healing insect bites, preventing colds and aromatherapy.

The next step?  Spend 99 cents and get the eBook.  I think you'll like it.

Just take the next step: walking and high blood pressure

If you had seen my blood pressure reading at the end of October you would have been aghast.  It was 194/111    while waiting for a Pap smear (if that doesn't raise your blood pressure, I don't know what will).  I am now the proud owner of a blood pressure monitor which, by the way, every family should own.  I had no idea that I had dangerously high blood pressure.    My husband and I had just returned from a 7-day cruise in the tropics.  I literally could have had a stroke or heart attack!

My readings got lower over the next the week after that shock but my doctor advised drinking more water and a low dose blood pressure medicine for six months or so on the condition that I exercise one hour 5 days a week. One hour --that sounded impossible.  But it's very doable by walking 30 minutes in the early morning (I listen to the audio Bible) and 30 minutes in the late afternoon (I listen to music or walk with a friend).  I do this 3 days a week; I also go to the YMCA and do a weight circuit and a one-hour water aerobics class the other two days. 

This has resulted in the reading you see below which is a huge improvement for me and a weight loss of 10 pounds, even with Thanksgiving, Christmas and New Year's holidays!

Every morning when I go out of the house to walk I just think about taking the next step towards good health. 30 minutes goes pretty fast when you have an  incentive (my mind had gone from high blood pressure to open-heart surgery!) 

I encourage everyone to walk for good health. In our Florida weather you're able to do this almost every day. If you have to walk indoors check out Leslie Sansone's Walk at Home on YouTube.    Younger people may enjoy the more high impact exercise programs that are out there.  

This is the year I turn 60 and I'd like it to be the beginning of very healthy for the rest of my life.  I encourage you to do the same.  

Psa. 119:105 Your word is a lamp to my feet and a light to my path. 

Quick healthy egg scramble omelet

30-minute walk, then a quick, healthy breakfast. One egg, splash of milk, a bit of cheese, whatever veggies you like (I used tomatoes, mushrooms, green pepper).  Nuke (microwave) for 2 minutes or longer.

Empty the dishwasher while waiting for it to cook

Delicious.