Get your fitness on and reduce your risks

My mom was diagnosed with breast cancer in December 2014 and I had a hard time coming to terms with the fact that I felt this type of cancer could have been avoided.  I’m a firm believer that fitness not only prevents obesity, illness and depression but it can heal in many ways.  The picture below is my mom and I planting flowers this summer on one of her good days undergoing chemo.  But there were a lot of bad days that went along with the good.  Fortunately having caught the cancer at an early stage she was able to stop it before it grew with chemo.  Now she is taking medication for the next 5 years that will help to stave off the cancer from growing back.

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My mission with this page is not only let people know what I learn along the way about health and fitness but to help those who need motivation, advice and inspiration.  I don’t want anyone to have to go through what my mom and many others have gone through.  If this type of cancer or other cancers have the slightest chance to be prevented, why not take every measure of action to prevent it?  Let’s be proactive and take control of our own health and destiny!

More and more studies are being published about how regular exercise not only helps with obesity, depression, anxiety, immune function, inflammation and etc. but it can actually help prevent certain types of cancers!  Imagine that?!?  I’ve recently come across this article that I had to share below!  My passion for health and fitness will continue as I continue to share with the world about how we can live better lives day in and day out.

http://www.cancer.net/navigating-cancer-care/prevention-and-healthy-living/physical-activity/physical-activity-and-cancer-risk

Until next time…..go out and get some exercise!

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Why is breakfast to important??

We hear it time and time again from scrolling through our social media feed, numerous studies published on the benefits of breakfast on our health to memories of mom saying as a kid why we HAD to eat our breakfast before we left for school.

Why does breakfast get all of this hype? Why do the breakfast freaks swear by this and non breakfast eaters can’t imagine downing a bowl of oatmeal to save their lives.  Its an endless debate and I believe if anyone attempts to incorporate a healthy breakfast into a daily routine for 2 weeks, you will see for yourself why this magical meal is the kickstart to your day.

Here are just a few benefits us breakfast lovers enjoy on a daily basis.

1.) Energy Boost.  According to studies published in the International Journal of Food Sciences and Nutrition, consuming a breakfast high in fiber and low in carbohydrates will make you feel less tired during the day.”

2.) Eating breakfast helps you jumpstart your metabolism and burn more calories. “The key: eating a breakfast that’s high in Resistant Starch (RS). Found in foods like bananas and oats, RS actually signals your body to use fat for energy.” Shaun Chavis, Health Magazine

3.) Improves Concentration. In one study, Jianghong Liu, an associate professor in the School of Nursing, has found yet another benefit of eating an early morning meal: higher IQ scores.  Eating a well balanced breakfast–such as eggs, oatmeal, yogurt, and fruit–keeps “blood sugar levels steady and allows optimal cognitive function throughout the day.”

4.) Improves overall health. For example, Harvard conducted a 16-year study of 26,902 American men aged 45 to 82 and found that those “who skipped breakfast had a 27 percent higher risk of CHD compared with men who did not.  There are numerous studies on the overall improved heath benefits in relationship with eating a well balanced breakfast.

5.) Improves your memory. There was also a study released in the Journal of Physiology and Behavior that discovered that eating breakfast, such as oatmeal, improved the spatial and short-term memories of elementary school children.

Here are some examples of a well balanced, healthy breakfast that you can start incorporating into your daily regimen.  It takes planning and preparation to eat clean and the saying goes…”if you fail you plan you plan to fail” so start planning!  Cheers to a healthy day!

At home or at work staple: 1/2 grapefruit + 1 slice Ezekiel bread + 1 tbsp raw almond butter + 1/4 sliced banana
Awesome post workout fuel when you are starving! 1 slice Ezekiel bread topped with 2 egg whites + 1 slice of Ezekiel bread with 1 tbsp almond butter and 1/4 banana sliced on top.
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Quick and easy high protein breakfast. 1/3 cup plain greek yogurt (no sugar) topped with raw granola (as clean as possible with low sugar), fresh raspberries, 1/4 sliced banana and drizzle with raw honey for added flavor if needed.

Meal prep made easy for clean eating

We all know it takes time to plan, shop and prepare meals for the week.  Some of us are limited on time with families, extra curricular activities, work and other demands calling our undivided attention all week.  Let’s face it, we are ALL busy people!

The worst part about meal prep is that it’s a little painful in the front end but the beauty is that it creates a lot of extra time later in the week.  By having my breakfast, lunch and typically my dinners planned all week I never have to stress about meals.  I know I’m getting all my macronutrients, in the proper portions, no matter what situation I find myself in that day.  So with proper planning early on, your life becomes much easier throughout the remainder of the week.  It’s like anything in life, if you fail to plan, you plan to fail.  Whether it’s business, your finances, your health or anything in life for that matter.  Planning makes all the difference.  You won’t regret the up front time it takes once you realize how it eases up your schedule later on.

I made this cold protein packed salad to pack for lunches to accompany my fish this week.  This total prep on this salad today was about 10 minutes because I already had the quinoa cooked and refrigerated.  When I make meals I make the large portions of the cooked ingredients so it saves on prep time and I can use in other ways.  I cooked this quinoa two days prior and sautéed in water with 1/2 of a vegetable bullion cube that contained 15g of sodium.  Great option to add taste without the added salt.  I added minced garlic and pepper for added taste.  After bringing it to a boil I sautéed it covered for about 10 min or until the majority if the water was absorbed.

Black Bean Quinoa Salad

I used the following ingredients and mixed everything in this large bowl above.

1 can low sodium organic black beans

1 can organic sweet corn

1 cubed cucumber

3 chopped Roma tomatoes

1 cup cooked quinoa (refrigerated)

2-3 tbsp Liquid Aminos (soy assume alternative with added nutrients and not all the added sodium)

Recipe above made 4 servings

The salad covers my macro nutrients in terms of complex carbs and some added protein.  I also wanted the additional protein so I added fish.  The only missing macro is my healthy fat.  Grab an avocado and you’re covered.  Generally I’d use 1/4-1/2 of the avocado with my meal, depending on the size of the avocado.

I baked 1 Ahi Tuna filet and 1 salmon (both wild caught and typically found in frozen foods)

Bake at 350 for approx 20-25 min.  For added flavor the below ingredients are a natural way to season.

1/2 fresh squeezed lemon

1-2 TSP fresh ground pepper

1-2 TSP garlic seasoning

Between the two filets I made 3 portions.  Paired with my salad I have a 3 fully prepared nutritious lunches for the remainder of the week!

 

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I hope you all enjoy!  Happy Prepping!

 

My journey to achieve a healthy life

Welcome to my Blog!  I’m happy you decided to take a few minutes out of your busy life to read about my journey.  Hopefully by reading this you will find your own inner drive to be the ultimate you.  My goal is to share with you things that inspire and motivate  me while in turn, it reflects on to you to be able to provide the inspiration you need to accomplish your goals.  I will try to provide relevant information about what I do to live a healthy life from my food journal, recipes, workouts, travel, skincare and overall beauty tips.  My passion in life is to help others find what inspires them and to help you reach your goals.  To truly love yourself and radiate love, confidence and a passion for a healthy life it starts on the inside. 

I’ve really come to the realization that in order to make a difference in your life, or anybody else’s life, you have to be proactive.  Being proactive is a choice you make, every single day.  Things won’t change unless you make it happen.  This requires an extreme amount of self motivation and/or encouragement from friends and family.  The reason I mention this is because a lot of people complain about their current circumstances, but really have no drive to change direction.  Its like they want it to be magically “fixed”! 

 What is your motivation?  What drives you to be successful?  What motivates you to be the best you can be?  For me, it’s a lot of things!  For me it’s a combination of extreme self coaching, support from friends and family, a positive attitude and a drive to accomplish a goal.  Some days are definitely harder than others, and you will have days you fail.  Its ok to fail.  You pick yourself up, brush yourself off and keep going. 

People are always telling me they can’t workout like I do or eat like I do and I tell them that I’ve not always been this way.  I too had my days of eating Oreos, pizza, drinking soda and putting unlimited amount of bad, proccessed foods in my body.  Its a decision to make a change, followed by daily action steps towards your goal.  Some days you will take a step back, but you keep moving forward and eventually your steps forward will overtake your steps backwards and you will begin moving the the right direction. 

So, think about what you want to accomplish, what steps you need to take to get there and start by taking the first step TODAY.  Not next month, not next week, not tomorrow, but TODAY!