Update!

Hello! Yes its been awhile but school, work, and now a wedding have kept my plate full.  Eventhough I am a busy bee I am still doing some very interesting research.  I am working on a research paper for school about the good and bad effects of a high protein diet and I can't wait to share the finished product.  I have set a new goal for the spring yes I am going to start running thanks to a great trainer!! I think she is more excited about it than me at this point.  New recipes are in the works and I will also share those.  Recently I read an article titled "The Skinny Gene"  in this article they discussed the growing rate of obesity in America.  I knew it was bad but I was shocked to see the stats.  The problem with obesity is continuing to grow and it is starting with our children.  It really is sad to see.  Obesity is a BMI of 30 or more factors to consider are height, weight, and fitness level.  This study shows that in 1985 14% of the entire population of the United States was obese.  In 2006 33.3 % of adult men, 35.5% of adult women, and 16.3% of adolescents between ages 2 and 19 were obese.  That is a huge increase!  Which means more and more people are suffering from disease.  This is something to think about how can we change our increasing obesity rate and what can we do in our own family to prevent it!

Works Cited:
The "Skinny Gene"-Obesity and its Causes

Opening Day!

Football is an American pasttime and one of my favorite times of the year.  Looking back to last year and all the junk food and beer we had things have definitely changed.  I have always loved cooking and baking but what I made was not always the healthiest.  Often times Hooters was the best place to go to watch football.  There is nothing like having wings and beer when watching the game.  Today I woke up of course excited knowing that I would get to watch football all day.  I spent the day considering what to make.  Of course I wanted to do something healthy that I didn't have to feel to guilty about later.  I have a few snack ideas to share with you!

Homemade Chicken Tenders

Here is what to do:
Pre-heat EVOO about 1/4 of the pan  medium to high heat in a large frying pan

3-4 large chicken breasts (cut into strips fat trimmed)
1 cup oats (ground into a flour like consistency)s
1/2 cup of wheat flour
3 egg whites, 2 whole eggs
Salt and Pepper to taste
Paprika

In a shallow dish coat the chicken strips in the egg.  In another shallow dish combine the flour and oats with salt and pepper then coat the chicken strips.  Place chicken in preheated oil and cook until golden brown then turn over.  Place on paper towel to drain the excess grease and sprinkle with Paprika.
Serve with light bbq sauce, teriaki, or mango sauce.

Spinach Artichoke Dip

2 Packages fat free cream cheese
8 oz fat free sour cream
6 oz frozen chopped spinach
1 can artichoke hearts chopped and drained
1 tsp. garlic powder
Parmesean Cheese to garnish

In medium pot melt the cream cheese with the sour cream on low heat stirring constantly to keep from burning.  In small saute pan combine spinach and artichokes and saute.  Once cheese is melted put garlic and add spinach/artichoke mixture.  Stir until combined and sprinkle with parmesean cheese.

This dip goes great with vegetables such as carrots, celery, or cucumber.  If you must tortilla chips

Last but not least you have to enjoy a beer

Large Chilled beer mug
Your favorite LIGHT beer
The juice of one lime
Sprinkle with sea salt
Pour over ice!

The Green Chile

Its that time of year that all of us are familiar with.  Green chile like many is my favorite time of year.  The smell of the roasting green chile is almost intoxicating.  I  love to drive by the store just to smell the chile roasters.  As a child growing up I remember coming home from school and my favorite snack would be a fresh homemade tortilla with fresh green chile.  In fact today I have set aside to do my green chile roasting which means my house will be filled with that yummy smell.  I know there is nothing like fresh green chile warm off the roaster but packaging and freezing green chile can last up to two years.  Many of us myself included didn't realize the health benefits that this chile pod has.  Green chile is filled with nutrients and minerals such as calcium, iron, magnesium, phosphorus, potassium, vitamins A, B, C, niacin, folate, and amino acid.  The vitamin C content of chile has so much vitamin C it has almost a whopping six times the amount of an orange.  Wow that means it is a huge immune booster.  The hotter the chile the more benefits such as speeding up the metabolism, helping with sore throats, and working as a sleep aid.  Green chile is low in fat and calories and high in fiber which aids in proper digestion.  Today I will be making my homemade chile sauce.  A healthy kick eat it combined with pinto beans and low fat cheese on a whole grain flat bread!

The Green Chile Farm
Photo Courtesy of: R. Rivera-Anaya

My Journal August 10, 2011

Happy Hump Day Bloggers! Here is day three of my example journal

Breakfast:
Oatmeal
Scrambled Egg Whites
Green Tea

Snack:
1/4 cup almonds
Cherry Tomatoes
Celery Sticks
3 tablespoons of hummus

Lunch:
1/2 Sweet Potato
Grilled Chicken Breast
Steamed Green Beans

Snack:
Apple
Protein Shake 1 scoop of whey protein powder and water

Dinner:
Grilled Chicken salad with Romaine corn, black beans, and balsamic citrus vinegarette

Wednesdays are always my favorite days to workout! I do pilates fushion classes with my favorite trainer!  She really kicks your butt.  Remember to keep track of your portion sizes. Water, Water, Water!

My Journal August 9, 2011

Hear is day # 2 of my food journal!

Breakfast:
Oatmeal
4 Hardboiled egg whites
Green Tea

Snack:
1/2 Apple
Water packed canned tuna

Lunch:
Grilled salmon
Spinach
1/2 Sweet potato

Snack:
1/2 Apple
Protein shake 1 scoop of whey protein mixed in water

Dinner:
Sauteed Chicken Breast with Vegetable stir fry mix

Today was purely a cardio day! I did a 45 minute spin classes biking 16 miles and burning 550 calories.  Don't forget 1 gallon of water a day!

My Journal August 8, 2011

Fellow bloggers I am back after a much needed break! It is always a good idea to give yourself a break from the hard workouts and strict eat clean diet.  Now that I am back on track for the next few days I will share with you my food journal.  Keeping a journal of what you eat helps you keep track of calories, fat, carbohydrates, and protein.  It also helps you plan ahead.  Yesterday I sat down after going grocery shopping and planned my meals for the week.  Really it only took me about a half an hour.  Most of my food ideas come from the eat clean diet but I do add or subtract other foods that fit in. 

Breakfast:
Cream of Wheat 1 Serving
4 scrambled egg whites
Green Tea

Snack:
1 Pear
Protein shake: 1 scoop of whey protein and water

Lunch:
1/2 Sweet Potato
Fresh Spinach topped with Grilled Lime chile chicken and celery with a squirt of lemon juice and drizzle of balsamic vinegar

Snack:
Grilled Chicken Breast, sliced cucumbers, cherry tomatoes

Dinner:
Grilled Salmon
1/2 Sweet Potato
Steamed Broccoli

Gym:  Today was back day! I started off with a 10-15 minute cardio warm-up (I save the intense cardio for cardio days).  Stretches that target the back muscles.  The back is a large muscle group so I did 6 exercises 4 sets each and deadlift squats with a heavy kettle bell! I am already feeling it in my legs.  Tip: squats are a great way to strengthen the lower back! And a protein shake after my workout usually within 30 minutes!

Starting my detox/cleanse

Fellow bloggers it has been awhile! I have been quite busy going back and forth from Albuquerque to Grants and not spending much time on the computer.  I decided to do the detox/cleanse with broth I got from Tosca Reno.  Today I made a homemade broth consisting of 4lbs of beef bones, carrots, celery, bay leaves, chives, onions,  garlic cloves, sea salt, and black pepper.  Tomorrow will be day one and I am a little nervous.  This is going to take some willpower and I am interested to see how it will affect my workouts! Each day I will post my progress.  Maybe I should also post a warning sign cause I could get really grouch.  Wish me luck.

Here it goes!

So I have started constructing my first diet plan.  Along with all the knowledge I have learned in the past year from, personal trainers, fitness friends, Tosca Reno, Oxygen Magazine, my schooling, and my dad I am pretty excited at how its turning out.  At first I was skeptical but since this has become such a big part of my life and is something enjoy I figured to give it a go.  Keep in mind I don't believe in crazy crash diets, diet pills, and the new HCG diet.  They are only fast temporary fixes.  My diet is designed to maintain a healthy lifestyle and weight.  In the longrun losing weight at an average of 3-4 pounds a week will be easier to keep off and maintain rather than losing anywhere from 5-10 pounds a week.  Losing that much weight is not healthy and can cause long term health problems.  Diabetes runs in my family on both sides so I have always kept on top of my testing and diet to make sure I don't develop it.  Once I got to highschool I noticed that if I didn't eat breakfast first thing my blood sugar levels would drop and I would get sick.  Since I changed my eating habits I have been able to keep my blood sugar levels at a normal reading.  Still every know and again I let my crazy lifestyle mess up my diet and my blood sugar drops but you got to stay on top of it.

Something New

Fellow bloggers I have some new research I am doing.  I have always been skeptical about doing any kind of body cleanse.  Although many people I know have done them and liked the results afterward.  Recently I read an article from eat-clean herself Tosca Reno about a broth cleanse.  She starts off by saying that she has never followed diet cleanses before or has never been much of a believer in them.  In this article she talks about her love of making homemade soups and broths all year round.  She is currently doing a four day broth cleanse along with her daughter which she says is excellent for the digestive tract.  In the next few weeks I am going to look deeper into this broth cleanse and try it out myself.  Tosca gives great tips on how to make homemade broth.  Once I get it started I will keep you updated on my progress and the research that I find!  In the meantime I also will be baking up a storm cause I have a new shipment of protein coming in.  Hopefully I will discover some new recipes along the way.  Have a great week!

The Bread Basket

One of the best parts of going out to eat at a restraunt is the bread basket.  It is also one of the hardest things to avoid.  The restraunts try to trick us by filling us up so much on bread that we don't finish our meal or are to full to eat it by the time its brough to the table.  Especially when they keep offering to bring you more.  These rolls and delicious breads are far from healthy.  They are made with simple and refined carbs and slathered in butter.  The butter used in these resturaunts is also the worst kind filled with cholesterol.  My favorite resturaunt is Texas Roadhouse.  I will admit I went there two weeks ago and literally ate 5 rolls with lots of butter.  I felt horrible afterwards.  I have been working extra hard in the gym this week and will continue to step it up.  So I am going back to sticking to my eat clean regimin NO CHEAT MEALS.  My brother called me to have dinner which is a very rare occasion.  Of course we chose Texas Roadhouse.  My first thought was how will I avoid the bread basket.  I did good not one piece and it was sitting at the table throughout the whole meal.  I also watched everyone else enjoy their loaded baked potatoes and french fries while I had steamed broccoli and carrots.  Must say I am very proud of myself.  I know I can avoid temptation.  If you know you can't avoid the bread with it sitting at the table just ask your waiter not to bring you any or only bring enough for the other people at your table.  It's tough believe me especially since bread is one of my BIGGEST weaknesses, but if I can do it so can you! You will feel much better later and can enjoy a glass of wine without feeling guilty!

Sesame Ginger Tilapia

1/4 cup sesame oil
1-2 tablespoons low sodium soy sauce
1/2 tsp. honey mustard
2 cloves garlic minced ( if using whole cloves chop it finely and sprinkle salt then mash with a large knife to mince)
1 tablespoon minced ginger
2 Tilapia Fillets

Defrost tilapia fillets completely in the refrigerator.  Combine sesame oil, soy sauce, honey mustard, garlic, and ginger in a bowl.  Whisk ingredients together.  In a shallow baking dish place fillets and pour marinade over them.  Marinate in the refrigerator 4-5 hours.  Place on grill and grill until translucent pink fish turns white.  Keep a close eye on it, it will burn easy.  Place foil over the grill if needed.  The fish can also be baked at 325 for 20 minutes.

Pita Pizzas

Pre-heat oven 400
Makes one Serving

1 whole wheat pita
2 tbsp.  low sodium marinara sauce
5-6 slices of turkey pepperoni (can use regular pepperoni)
1/4 cup part skim mozzarella cheese
1/4 cup mushrooms (great source of protein)
1/4 cup olives
(olives and mushrooms are optional or use any vegi you like)

Place whole wheat pita on a cookie sheet. Layer sauce, cheese, pepperoni, and vegi's then bake for about 20 minutes.  For an even healthier kick leave out the pepperoni all together and add more vegetables.  Vegetables are a great source of complex carbs and protein!

This recipe came from my childhood actually I just put a healthy twist into it.  My parents made these for us all the time! Kids will love them too and it is a fun way to have them help in the kitchen.

39.5 Net Carbs
16 grams Protein

With any diet and exercise combo you should always mix things up a bit and throw new stuff into your routine.  If you do the same thing over and over again and cook the same thing over and over again your going to get bored.  Also your body gets into a routine and eventually your body will get used to the same exercises and you won't see the results that you did in the beginning.  Every three to four weeks try something new to shock your body.  Today I got up early and went to a spin/pilates fusion class! The pilates was intense and nothing like I expected it to be, but I think I found a new exercise that I will be adding to my plan.  I am always looking for new ways to focus my energy.  Cooking also helps me focus energy.  When I first started eating cleaner I was making the same things over and over and was getting tired of the same food combos.  Once I got the knowledge I needed I was able to mix things up and I am starting to come up with my own recipes.  I have a new one that I will be trying out soon and can't wait to share.  It is the weekend so indulge in a treat for your hard work throughout the week.  Whether it be a glass of wine, light beer, or a piece of cake at a birthday party don't deprive yourself but don't overdue it either.  Many people think well I worked hard all week I can over indulge on the weekend but realize that if you overdue it, it will through a wrench into your routine and set you back!  Also take your workout outside this weekend it looks like its going to be a beautiful day! Soak up some Vitamin D.

Oatmeal Protein Cookies

Preheat 300
Line Large Metal baking sheet with parchment paper

2 Cups Oatmeal (3 if your not using protein powder)
1 cup or 2 scoops of Vanilla Whey Protein powder
1 cup applesauce (less if you want crispier cookies)
1 cup organic brown sugar
6oz. Miniature Chocolate Chips
1 whole egg, 1 egg white
2 tsp. Vanilla Extract
1/2 tsp. baking soda
1/2 tsp. sea salt
1/2 tsp. cinnamon

Put 1 1/2 cups oatmeal (2 cups if using all 3 cups of oatmeal) in food processor and process until flour like.  Set aside remaining 1/2 cup unprocessed oatmeal aside.
Cream together applesauce and brown sugar then add egg and egg white and vanilla mix until well combined.
Add processed oatmeal, protein powder, baking soda, salt and cinnamon.  Mix well
Add remaining 1/2 cup unprocessed oatmeal and chocolate chips and fold into mixture.
Drop tablespoon size batter on parchement paper 2 inches apart (they will spread out)  Bake until golden brown.

Happy Sunday!

Hi to my fellow bloggers today is the start of a new week and I am ready to start a new journey.  Setting goals and accomplishing them has been such a great feeling.  I know I can do anything I set my mind to.  Working hard definitely pays off and I feel great. Everyday is a learning experience for me and I will continue to share with you as I go along.  Last night I came up with my first recipe on my own and I must say it was pretty good.  I will post soon.  Part of my degree is learning how to keep a food diary which I am going to do and stick to it! Now that the weather is getting nice finally I am taking my workout outside at least a couple times a week.  Its always a good idea to change things up a bit to give your body a shock!

Caffeine 101

We are all probably guilty of being caffeine addicts! I know I rely on coffee and energy drinks to get through early mornings, long drives, late nites, mixed with alcohol, and I even use it to get through a workout on days when I have no energy left.  Caffeine is considered a drug because it stimulates the Central Nervous system which elevates the mood and increases energy.  Caffeine doesn't stay in the body but the effects can last up to six hours.  The effects of caffeine and amount differ from person to person.  I for example need a large amount of caffeine for it to have and effect on me.  I can drink and entire cup of coffee at night and still fall asleep easy.  On the other hand I used to drink N.O. explode which is a pre-workout drink that is packed full of caffeine and it would give me just enough energy to get through a two to three hour workout.  After doing research on this pre-workout drink I stopped using it just because the mix of creatine and caffeine was not good on my already weak kidneys.  The most common sources of caffeine for people of course are coffee, energy drinks (redbull being the drink of choice which along with Rockstar contains the most caffeine), chocolate milk, and for migraine sufferers Excedrin.  Natural sources of caffeine include tea (black tea has the most caffeine), coffee bean, cocoa bean, Kola nut (Coca-cola), and Guarana.  There are so many positive and negatives to using caffeine its hard to know which is true and which is false.  I only follow legitimate sources and get my info straight from Nutritionists and yes there are both positive and negatives to using caffeine.  Remember when we were little and we used to hear the saying drinking caffeine will stunt your growth? I do my mom used to tell me that all the time.  That one is definitely false being that I grew to be the tallest one in my family.  Actually I am not a huge coffee drinker and never really have been.  The winter is when I drink the most coffee simply because it is cold.  I can go days sometimes weeks without having a cup of coffee.  Don't get me wrong I love the stuff and nothing is better than a stop at Starbucks but I honestly don't need caffeine to get through my mornings.  My mom for example goes through two to three cups first thing in the morning and can't get through the day without it.  I know this is the case for many people.  Health benefits: caffeine is a metabolism booster which is why its found in most diet pills, it has been linked to the destruction of pre-cancerous cells in mice, protection from Alzheimer's disease in mice, and recent studies have shown that adding caffeine to Parkinson's medication has helped to reduce the symptoms and slow the process, coffee and tea contain antioxidants, and coffee has been linked to reducing kidney stones.  On the other hand while caffeine has not been directly linked to dehydration it is a natural diuretic meaning it will make you pee a lot.  When you urinate a lot you lose calcium which decreases your calcium in the body.  It has this effect on me in a major way one cup of coffee and I spend half the morning in the bathroom.  When your body loses that much water because you are constantly urinating when you do drink water your body will hold onto it and store it on the body (water weight) have you ever thought that the "spare tire" around your waist may just be due to water weight! New caffeine users have shown to have a slight increase in blood pressure just because their body is not used to the stimulant.  If certain oils in the coffee bean are not filtered out it can cause an increase in cholestorol.  While caffeine shows no significant health risks it should still be used in moderation because just like anything else you can always get to much.  This also goes for pregnant women caffeine in moderation has shown no health risks to momma or baby.  My own advice if you are going to have that extra cup or two or three of coffee just increase your water intake!

Taking a step back!

I am fastly approaching the end of the semester next week and have been highly bombarded by homework and stress.  My energy levels have been at their lowest and I am finding it hard to drag my butt to the gym.  But I am still going everyday and working my hardest.  Last night though I decided I needed a break my body is yelling at me to take a break, so for the first time in months I skipped the gym.  I know I had major withdrawls for not going but I actually got to bed early and slept well.  For weeks now I make it to the gym six days a week sometimes twice a day.  I have been reading that even though working out is great for relieving stress your body needs rest as well.  Your not going to gain weight just by skipping a few days at the gym to take a breather.  In fact your metabolism will still work hard to digest all the nutrients you are taking in.  In looking forward to the next week and a half being over with I am also taking a trip to Las Cruces to see my good friends after that I am back in full gear.  I am looking into a few new things for articles that have sparked my interest.  Its also time to step up my game at the gym so that I don't hit that plateua period again which I hate and decreases my motivation.  One thing that has been keeping me motivated are the amazing comments people are giving me on how improved my physique has become.  This gives me the greatest motivation to keep pushing forward.  There is also nothing better than getting a compliment from a complete stranger!  I am looking forward to posting new articles and some yummy recipes I have been experimenting with!

Grilled Veggies!

This is whats for dinner along side brown rice and some ready marinated Jamaican Jerk Shrimp I found in the organic grocery store.

Makes 5-6 Servings


1 each of red, green, and yellow peppers diced into bite size pieces
1 small zuccini diced into bite sized pieces
1 small yellow squash diced into bite sized pieces
10 cherry tomatoes sliced in half
3 green oninons diced about an inch in length
Packet of prepared fajita seasoning
1 tsp. dried Basil leaves
1 tsp. sea salt
1 tsp. black pepper
1/4 cup extra virgin olive oil

In a medium mixing bowl combine all vegetables, basil, salt, pepper, fajita seasoning, and olive oil.  Toss until evenly coated.  Then place veggies on a large piece of heavy duty foil and fold sides over until completely sealed on all sides.  Place on grill and grill until fork tender or crispy if you prefer.  This recipe can also be done in the oven.

Water,Water, Water!

I can't stress enough the importance of water for proper nutrition and health.  Whether you are living an active lifestyle or not water is the single most abundant nutrient in the body.  Our bodies are made up of 75-80% water which means yes we need to drink plenty of water each day because our bodies also lose water.  About four years ago I started suffering from kidney stones.  I know have them chronically getting them every 3-4 months and let me tell you they are far from fun.  Many people say it is the equivalent to giving birth.  When I went to my specialist he did a diet analysis and we targeted the things that we thought may have been producing the kidney stones in my urinary tract.  I have always been a water drinker but when he told me that I needed to drink at least 3-4 quarts of water,  I looked at him like he was nuts.  There was no way I could down that much water in a day.  Well today I down about that much if not way more especially on my heavy cardio days.  The first thing I do in the morning is head for a glass of water!  Drinking water with every meal, snack, and at my desk helps me accomplish this.  I basically never go anywhere without my water bottle.   So many people don't drink water because it has no flavor and it is much easier to grab for a soda or juice.  Sodas and juices are packed full of sugars that actually can dehydrate the body.  At times I too get bored with water.  I will drink green tea from time to time and of course coffee in the morning.  You can make water taste better by adding stuff to it my favorite is the juice from a fresh lemon or lime. Other things that are good are mint leaves, frozen fruits such as peaches or strawberries.  I also like to add a splash of all nautral cranberry juice.  Water doesn't have to be completely boring.  I also use a water bottle throughout the day that has measurments on it so I can track how much water I drink.  By drinking more water throughout the day I have noticed I don't get those mid morning or mid afternoon hunger attacks and I tend to eat less when I sit down to have a meal.  Sometimes a headache or a growling stomach can be subsided just by drinking some water.  Its our body's way of telling us we are thirsty. Water works with the blood to help filter out the poisons and bad chemicals from our bodies.  Like helping our kidneys filter out waste products so you don't produce kidney stones or develop other health problems.  The oxygen in water also helps to enhance healthy hair and nail growth and leads to a glowing complexion. I do spin classes about 3-4 times a week and for every minute you are on the bike you should drink one ounce water.  So if you do 45 minutes then drink 45 ounces of water.  This helps you to replenish the water lost while you are sweating!  If you lift weights drinking more water will help to synthesize protein which is essential for building muscle.  I have greatly increased my protein intake since I started lifting weights.  By increasing my water intake it will help my kidneys to flush out the extra toxins that may accumulate from a high protein diet.  Not that a high protein diet is bad for you it is actually very beneficial just increase your water intake.  Drinking more water can help your body from retaining water.  One of the main reasons your body holds on to water is because it isn't getting enough and when you finally feed it to your body it holds onto it often storing it around your midsection.  The digestive system breaks down food more efficiently when you are well hydrated which means you will be more regular.  I could go on for days about the health benefits of water!

Oatmeal Chicken

Oatmeal Chicken
Makes 2 Servings (can be doubled)
Preheat 375
Prep-time 10 minutes
Bake time 1 hour

2 large chicken breasts (completely defrosted if frozen)
1 cup quick oats
1/2 cup flax seeds (whole)
3 egg whites, 1 whole egg
Tsp. Salt
Tsp. Pepper
Additional Seasonings: I try different seasonings everytime such as cumin, cayenne pepper, garlic, or paprika.

Put oatmeal and flax seeds in a blender and blend until well combined and almost the consistency of flour.  Put mixture into a large ziploc bag, add spices and shake.  In a large shallow dish mix 3 egg whites and 1 egg and coat the chicken.  Once chicken is coated in the egg place in bag with oatmeal and flax seed mixture and shake.  Place coated chicken in a glass baking dish and put in oven for 1 hour.  I turn the chicken over after a half an hour to ensure that both sides get brown and crispy.  Bake until it is white all the way through but still juicy.

I always make extra of this recipe because the chicken is great warmed over the next day either as your meal or even a protein filled snack.  I serve it with asparagus, but it goes great along side any vegetable.

Getting a routine, setting goals, and sticking to them!

So for the last nine months I have been "unemployed" which has given me an opportunity to really focus on school and getting back into shape.  I have always worked out and tried to eat relatively healthy but being away at college there were always many temptations.  I have done Jazzercise since I was in highschool with my mom.  It was to the point where I was doing it twice a day but seeing very little results.  This was probably do to the fact that after a class I would meet up with friends at a resturaunt or bar and indulge in appetizers or drinks.  Working 12 hour shifts three to four times a week and being a full time student didnt help either.  Many nights after leaving work at 7:30 I found it easier to just stop at one of the many fastfood resturaunts that were right by my apartment.  I thought well I will work it off by making it to an extra Jazzercise class tomorrow.  Yes Jazzercise is fun and I am not saying anythign against it but it wasn't enough for me.  Once I had moved from Las Cruces and settled in Albuquerque I decided I would start hitting the gym with my boyfriend who also enjoyed working out.  I told him I want to go to the gym and I want to start lifting weights with you.  So he helped me get going and also introduced me to spin classes (one of my many new addicitons)  Together we both decided that we were going to start eating healthier and hitting the gym as much as we could.  In the beginning we started off slow.  He knew the gym part of it and I new the nurtrition part of it.  Anyone who knows what it takes to lose weight and maintain a Healthy lifestyle knows that diet is 80% of it and working out is only 20%.  Lets not forget lovely genetics also plays its role but only 10% the rest is completely up to you.  When deciding that you are going the start eating healthy and working out you have to set goals for yourself and really stick to them.  It isn't easy and you won't see results overnight it takes a lot of patience and time.  So the first two goals I set for myself were to start looking for ways to cook healthier and I wanted to lose 10 pounds.  I went through the kitchen cabinets and realized I am a huge carb junkie pasta, breads, and rice! I love it all!  Not all carbs are bad for you so the first thing I did was throw out all the bad carbs and replace them with good carbs.  Examples of good carbs are whole grains such as pasta, rice, breads, and oatmeal.  So with these two goals set I started off.  Within the first month I was down the ten pounds and was eating healthier.  First two goals accomplished time to set new ones.  I decided ok now time to lose another ten pounds, start defining my muscles, and add more yummy clean foods to my diet. I started looking for recipes, asking for fitness advice, and researching.  It was easy to stay on top of things because I wasn't working.   Well that wasn't going to last forever so about a month ago I started back to work only part-time but I am still in school full time.  The first thing I thought was how am I going to stick to my healthy diet and get in work out time especially working in an office when there are many temptations.  I started planning ahead.  Every weekend I spend a day preparing snacks and easy to warm up meals for the week.  I plan my dinners ahead of time and get it all together in the morning before I leave so when I get home I just pop it in the oven or on the grill.  Nothing is ever deep fried and I use only olive oil or canola oil (great source of Omega-3's).  Another thing I though would be hard at work especially in a busy medical practice is getting in my 4-5 meals.  This has not been a problem at all.  The night before I make all my snacks an meal for the day so that when I get up in the morning I just pop it in the cooler and go.  I know getting up in the mornings is hard and many of us are always in a rush and don't have time to eat breakfast.  I have always been a breakfast person so I have to eat.  I give myself at least a half an hour extra in the morning to eat a good hearty breakfast.  Breakfast is where I do my most protein and my most complex carbs of the day.  This helps me get through the day without crashing mid-morning and heading for a donut or bagel.  I also have more energy throughout the afternoon when especially after lunch you tend to crash.  Since working I have become more determined to accomplish my goals and my will power has greatly improved!

Asian Grilled Salmon Recipe

So I decided to post new recipes that I try and hope that you like them too!

Asian Grilled Salmon
Makes 2 Servings
Pre-Heat oven 325
Prep Time: One Hour
Cook Time: 30 minutes

2 Salmon Steaks (completely defrosted)
1 Tablespoon Dijon Mustard
1 1/2 Tablespoons of good quality soy sauce (low sodium)
3 Tablespoons good quality Extra Virgin Olive Oil
1/2 Tablespoon minced garlic

Combine dijon mustard, soy sauce, EVOO, and garlic in a bowl and wisk until well combined.  Place salmon in a shallow baking dish and coat both sides evenly.  Let fish marinate in the fridge for one hour.  Place fish in 325 degree oven for 30 minutes or until cooked to your desire.  This fish can also be grilled.  Just remember to watch it closely.

Fish is a great source of Omega-3's I make fish at least three times a week so I can get the amount of Omega-3's my body needs! It is also a great source of protein.  A six once salmon steak has up to 34 grams of protein!

I like to eat this with brown rice or fresh steamed green beans.

Hemp seeds

So I was reading my bible (Oxygen Magazine) April's issue and the cover girl had an article on one of her daily menus.  In it she used hemp seeds in almost every recipe.  This made me curious so I did some research on it.  The hemp seed out of all seeds like flax it is the most nutrionally beneficial.  I always knew the hemp seed was good for the skin.  I use hemp lotion all year round.  This seed comes in seed form of course, oil, hulled, or ground.  You can also find this tiny seed in salad dressing, nutrition bars, breads, cookies, frozen fruits, waffles, and pancakes.  As far as protein (which is something I am always looking for in new foods) it also has the highest amino acid complex (protein building blocks).  Hemp seeds also contain the perfect omega-3 and omega-6 ratio.  This seeds aids the immune system to fight disease, is good for cardiovascular health, and affects your mood.  Any of us fitness people know that certain supplements can make us grumpy but the hemp seed will counter act with that affect.  I know some of you are thinking is this illegal.  No it is not you can buy it right in the whole foods store.  Yes it is canabis sativa but you will not get high from it and it will not cause the munchies! As I learn more on this seed I will post!!

About me...

From the time I could remember I was playing nurse and doctor with all my stuffed animals.  I always knew that I would end up in a profession in healthcare, but little did I know where it would take me.  After several years of college classes and working in the hospital as a nursing assitant I realized I wanted more.  Not that I didn't enjoy my job I loved caring for people but I needed to make a change.  In October 2009  my grandfather suffered a massive heart attack and several small ones within hours.  After many prayers he pulled through and made a full recovery.  I stayed in the hospital with him that weekend and something struck me.  The day of his discharge the hospital nutritionist came to see him.  She was a short lady probably only 5 ft.  and very obese.  When she spoke it was obvious that she had been a heavy smoker for sometime.  You could see a scar on her chest where she had obviosly had open heart surgery.  She began to council my grandpa on the does and dont's of surviving a heart attack.  Mostly it was a list of things you can't do.  The big thing was he had to quit smoking which he agreed with and still to this day has not had one.  The next thing was his diet, no more fat, no more grease, no  more of any of the foods he enjoyed.  My grandpa looked at her and said you are telling me what to eat, how to exercise, and that I can't smoke but you are obviously obese and a smoker who has suffered the same consequences I have.  He quickly told her she was a hypocrite and dismissed her.  I agreed with him completely.  This is what struck my interest deeper into nutrition.  That December after the school semester was over I decided I wasn't going to be a nurse instead I wanted to study Nutrition.  I can honestly say it has been one of the best decisions I have ever made.  I still have a lot to learn about the discipline and as I continue my journey I want to share with everyone what I know!