Friday, November 30, 2012

Dr. Oz's Green Tea Recipe

A Metabolism Booster!

In a large pitcher combine 8 cups of brewed green tea, 1 tangerine sliced, a handful of mint leaves. 
Let sit overnight in fridge.
Drink 1 pitcher daily for metabolism boosting results.

A Clean Margarita

80 Calorie Margarita Mix

1/2 cup fresh squeezed lime juice
1/2 cup water
2 tbsp honey (or agave nectar-this will give you a sweeter taste)
1/8 tsp pure orange extract

Combine all items together in a large container. Shake or stir until all honey or nectar has dissolved. (this is your mix!)

Pour into a shaker and add your favorite tequila and shake. 

This has a lovely strong lime taste! 
If you prefer less lime simply add a tad bit more water. Don't be afraid to adjust ingredients to suit you! 

This recipe makes approx. 2 servings.

Approx. 80 calories per serving. 

Overnight Oatmeal

Overnight Oatmeal

230cal, 11g protein, 8g fiber


1/4 Cup old Fashion Oats (uncooked)
1/3 Cup skim milk
1/4 Cup Greek low fat yogurt
1 1/2 tsp. dried Chia seeds
1/4 tsp. vanilla extract
1 tbl. raspberry jam (go for the sugar free!)
1/4 Cup raspberries (cut in half)

In a half pint mason jar, add oats, milk, yogurt, chia seeds & raspberry jam. Put lid on jar & shake. Add raspberries & stir gently. Refrigerate overnight. Eat chilled for breakfast! So yummy!

*I love love love these overnight oatmeal's! They are perfect when we are to busy to make breakfast! I make a whole bunch at a time so I have them ready to grab and go!*

Friday, November 23, 2012

Super De-lish Lettuce Rolls with Peanut Sauce

Found in Muscle and Fitness Hers 2011

Perfect for a quick spicy lunch! These are also a hit for 'girls night in' paired with a little wine and great conversation! Just saying. ;) (serves 4)

1 carrot, shredded
1/2 cup bean sprouts
1/2 small cucumber, cut into matchsticks
3 green onions, sliced
1/4 cup chopped fresh cilantro
1 1/2 cups cooked jasmine rice
7 oz (1/2 package) light firm tofu, drained & cut into matchsticks
12 Boston lettuce leaves
12 tsp low fat, low sodium bottled peanut sauce, Mr. Spice Thai Peanut Sauce, divided plus extra for serving

Combine carrot, bean sprouts, cucumber, green onions and cilantro in a medium bowl. Divide vegetable mixture, rice and tofu evenly among the lettuce leaves. Drizzle filling with 1 tsp peanut sauce each.

Fold the top and bottom of lettuce leaves, roll and place seam down on serving plate.

Serve with additional peanut sauce for dipping, if desired.

nutritional facts:
(per 3-roll serving)
158 calories, 8 g protein, 24 g carbs, 3 g fat, 2 g fiber, 3 g sugar, 345 mg sodium

Thursday, November 22, 2012

What Every Mom With Muscles Needs To Know To Survive The Holidays

OK. It's that time for me to review my Holiday Survival List that I created a few years ago! I hope this inspires you to either use this list or make your own! Let's have a very very happy, stress free holiday Moms with Muscles! Please feel free to share your lists with me!

  • Commit to stay on your current fitness schedule as much as possible.
  • I work out every morning and even when my two lovely boys are out of school and the temptation to sleep in is there.....I get my booty up and hit the gym at my normal time. I feel great after and am so much more productive, not to mention in a great mood;)!
  • Give yourself a 'cheat' meal. I give myself one cheat meal per week during the holidays. If I know I'm heading to a party....that would be my cheat. It is hard, temptation is everywhere, I don't believe in depriving myself, but I do try my hardest to schedule my cheat and look forward to it!
  • Portion Control! Easy, right?! I always make sure that I have the appropriate portion sizes for each item. I usually aim for 4 oz of lean protein and 1-2 cups of veggies and 1/3 cup of rice or sweet potato. I try my hardest to stick to this even during the big holiday meals and fabulous parties.
  • Avoid 'party eaters peer pressure'. This used to be a problem for me. I would indulge because everyone else was, then I would end up feeling terrible for the next two days! Now I enjoy a few treats at Holiday parties, but keep the grazing under control. 
  • Lots and Lots of Water! Water amazes me actually. I drink a little over 1 gallon per day and on days that I fall short, I feel it in my skin, digestive system etc. 
  • Take time for yourself. Every day find time to do something you love, even if for only 15 minutes. I find my morning workouts are my time to recharge my battery. I also love to read, so I will always find at least 20 minutes a day to get lost in a great book.
  • Park your car far far away. I do this no matter what, and walk as briskly as I can to my desired location. Get your heart pumping! 
  • Make lists. I make a list of what I want to buy or make each person for Christmas. I then schedule shopping into my days and get it done! I just love checking completed items off the lists!
  • Set a goal to be 'active' even on rest days. I always try and squeeze in some sort of easy peasy cardio on my rest days. My husband and I might take a 2-4 mile walk with our lovely Sheltie or jump on the trampoline with our two boys.
  • Avoid keeping 'dangerous' foods within easy reach. I always store treats, snacks and any tempting food in the back of the pantry or fridge. I find if they are on the counter I'm easily lured to take 'just a little'! For my boys, I always set out the cut up fruit right around the time I know their snack monsters rear their heads! Works every time;)!
  • Organize your day the night before. This is a life saver for me! I learned that this totally reduces my stress levels, especially during the busy holidays! 
  • Never go hungry. I never go to a Holiday party or function hungry. If I'm not hungry, there is less risk of overeating of sweet treats!
  • AHH! Hit the hay earlier! So hard for me, but when I do this I feel like a million bucks! This is so beneficial when you know you will be up late later in the week.
  • Get Fresh Air. To step out in the cool morning or evening air and take time to breathe deep and enjoy nature is so invigorating to me. It's another 'recharger' for me! Try it;).
  • Laugh every day....Loud! The best stress reliever yet. My silly boys and crazy husband keep me laughing. Laugh daily as much as you can, even if you have to watch a funny sitcom or movie. My husband and I apply this to our kids as well.....we always try and make them laugh and giggle before bed. Laugh loud, just let it go!
  • Hug and/or kiss. This is another no brainer really. I hug and kiss my kids everyday, even when my teenager rolls his eyes. I hug and kiss my husband as much as possible. And when I receive a random out of the blue  hug from my kids the most amazing feeling rushes through me. It makes my day. Hug someone everyday, it will make their day and yours.
  • Perform random acts of kindness. I try daily to help someone, a stranger. It might be as simple as holding the door open for someone. But my most absolute favorite act of kindness is when in line at the Starbucks drive thru, buying the car behind me their coffee. My husband does this quite often. It is so much more fun to give than receive!
  • Take a mental vacation. I find that praying or meditating randomly throughout the day for as little as 1 minute releases stress and centers me. 
Happy Holidays!

Friday, November 16, 2012

A Letter To The Lady With The Tears


   I saw you circling me, watching me and maybe analyzing me today while I was faithfully working through my bicep and shoulder reps. Our eyes finally met but you rather quickly averted yours only to miss my smile. I watched you walk away with your shoulders slumped and your head hanging down. I secretly said a quick prayer for you and wiped the sweat from my forehead and continued on with my reps all while keeping you in my sight. Out of the corner of my eye I saw you approaching me with such determination that I stopped and quickly turned only to find you with tears threatening to spill from your beautiful green eyes. Then you spoke. With both passion and desperation in your voice you complimented me immensely and offered to pay me to help you achieve your goals, to even set goals for you and to workout with you. "I want to look like you", you said. An overwhelming mixture of feelings pulsed through me as I told you that I would love to help you but would accept no money.  In broken English, you passionately spewed your story of having kids, gaining weight, your eating habits and how terribly unhappy and disappointed you are with yourself.  My throat tightened and my stomach clenched as a single tear trickled down your cheek. My heart was breaking for you right there in the midst of the gym with the clanking of weights and the beating of the bass from the music. We talked about training splits and I shared with you my workout journal and encouraged you to get one and that I would help you write up some workouts to get you started. We toured the gym floor and talked about the different machines and you excitedly asked me questions and asked for demonstrations. We covered diet and the importance of clean eating. And we laughed like we were old friends. Before long 40 minutes had passed. I dug into my bag and handed you some full body workouts that I had used a while back and quickly explained how to run them. A smile spread across your face revealing your perfectly straight white teeth and I noticed those threatening tears where back, but this time they were tears of joy and relief. You've had many accomplishments in your life, my friend. You have given birth to and have cared and loved your children every day, every minute, you have already lost TEN pounds with diet and occasional cardio, and you have taken a step in the right direction to live a healthier life. Be proud of yourself today and tomorrow and every day thereafter. We didn't even know each others names, but we hugged each other tight, I didn't even care that I was dripping with sweat and smelled like a dirty gym towel. Thank you my friend, for sharing a bit of your morning with me, for laughing with me and for allowing me to share my passion for fitness with you. I will always be there for you, to cheer you on, to get you back on track, to tell you to slow down or pick up the pace!  As I was preparing for my StairMaster workout I watched you confidently walk towards the locker room with your shoulders pushed back and your head held high. You paused briefly and turned to me to reward me with a broad smile revealing your perfect teeth once again. I gave you a thumbs up and a a single tear of joy quickly made its way down my cheek.