SLAM Bam Thank You Ma'am!

SLAM!

image via Moms with Muscles

Here is a really quick product review for you! 

My 5 am workouts have left me dragging and I have started to feel like I'm just going through the motions of my lift and cardio. Where is the usual pep in my step?! After much deliberation I decided to order some SLAM by Advocare. Honestly I was skeptical, really, I've used the pre work out drinks and powders before and either experience, none of the products promises or the opposite.....I'm bouncing off the walls, banging out my reps all while my heart rate is borderline heart attack high only to be left with a major crash by noon!

So this morning rolled around and I eagerly ripped into my new box of SLAM and chugged it down  before leaving the house for the gym. (empty stomach by the way)  By the time I arrived at the gym (5 mins) I was feeling a lot more awake and energy was beginning to build inside me without causing me to be overly jittery. 

I had a fabulous workout boasting of high energy, superb endurance and fantastic mental focus: 

40 mins resistance training~chest and back

15 mins ABS

60 mins steady state cardio~with average heart rate 135

*I even had enough endurance to knock out extra reps during my weight training.*

SLAM

Liquid Vitamin and Amino Acid Supplement

See ingredients below:

(For maximum effect drink entire bottle, between meals or before workout.)

The product claims to be a high powered energy source, sustained energy without jitters, sharpens mental focus and (yay!) sugar free!

Here is a link if you would like to give this product a try! www.advocare.com/130616454/default.aspx
I will be ordering some additional products from Advocare and sharing more reviews with you! I would love to hear your comments!

Taking Your Libido Sky High

Libido Boosts

Ok, blushing a little. After reading an article on fitness.com I felt it very important and necessary to pass on this interesting information.  

What do Oatmeal, honey, and citrus fruits have in common?

You guessed it!.....Studies show that they can improve your sex drive and boost fertility. 

Oats produce and release a chemical that sends testosterone right into the ole blood stream, this increases orgasm (oh dear) as well as sex drive. 

Honey contains vitamin B  which helps the body to produce estrogen which is an oh so important key for arousal and blood flow.

Citrus Fruits contain vitamin C which increases a man's sperm count. (hmm, ok, not such an important one for us 40 plussers! hehehee)

So there you have it in a nutshell. 

I'm off to go eat some oatmeal smothered in honey.

BLT Lettuce Wraps~yes please!

image via cepolina.com

And That's a Wrap!

It's  that time again......carb cutting! I love BLT's, but don't want the yummy super delicious toasted  perfectly totally white bread...HAHAHA.....I totally WANT it,  but  refrain...for the  sake of my belly and thighs:)....summer is approaching quick and that means....my husband, kids, friends and I will be poolside....time to get serious about carb cutting. So below is a recipe you must try. I discovered this delish dish on skinnytaste.com.  I made it today for lunch and am so IN LOVE with it!  I'm even making this tonight for my 3 lil  men....who will totally  look at me weird and ask  for the bread....an interesting evening is about to unfold. 

You must GATHER:

3 iceberg or butter lettuce leaves

3 slices turkey bacon (or center cut bacon) cooked and chopped

1 tbls. lite  mayo (i used Helmans Light)

1small tomato diced

1/4 sliced avocado

pepper to taste

Now DO IT:

Take 2 of  the lettuce leaves and put aside.

Chop the 3rd lettuce leaf up and divide equally and place inside each of the 'whole lettuce leaves'.

In a small bowl combine the tomatoes, mayo and pepper.

Divide tomato  mixture evenly between your wraps, sprinkle chopped bacon on top and add avocado.

Wrap and eat!

Learn to Love Ginger!

What Ginger Can Do For YOU!

I've had somewhat of a love affair with Ginger Root for sometime now......I mean really, everyone needs a little bit of spice, right?;) This is an herb that has been around forever and has been used in a plethora of capacities. The more I learn about it, well, the more I love it. So I'll try and break this down for you pretty easy and quick....without my usual banter! 

GINGER

*Anti cancer

*Motion sickness and nausea remedy 

*Prevents gas and bloating

*Reduce pain and inflammation

*Cold and Flu prevention and treatment

*Migraine relief

*Prevention of diabetic nephropathy

*Anti inflammatory

*Boosts immune system

*Antibiotic

*Heart health

Ok, I have to banter......Ginger root comes in a few different forms, my preference is the raw root. The easiest way for me to get ginger into my diet and my families diet is to cook with it,  AND my absolute favorite way......well peel and cut it up and put it in my water. I have a detox water that I do daily and ginger is one of the beautiful components.  I usually have some ginger proudly sitting at the bottom of my shaker cup during my workout. After I down the water I usually chew on a bit of the water logged ginger. If you can handle the spice...try it!

Here is the link to the water detox that I mentioned. I drink one gallon of this everyday.

Time to Detox

Help! I need a BUTT LIFT workout!

THE BUTT LIFT

So, summer. Swimsuits and short shorts. Gravity really has a wicked way of finding those of us who are over 40. I found a nice booty lifting workout one day while wasting time on pintrest, I decided to try it and then, I had to tweak it. So here it is. I've been doing this 2-3 times a week for a few weeks and appreciate the soreness I feel for a few days later. Soreness=progress;). I've been butt focused for over 2 years after I realized that I became so lean during fitness comp training that I started to look like a 13 year old BOY and wanted some healthy womanly curves. So I have added  this program to my already extensive glute/legs training. 

Do this 2-3 times per week!

Add this to your regular cardio and resistance training workout.

BUTT LIFT 

30 Butt Kickers

10 Squats

15 Plie' Squats

(I use a 30lb dumbbell or kettle bell, really focus on squeezing the glutes at the top of the motion!)

20 Donkey Kicks (ea. leg)

10 Fire Hydrants (dirty dogs ea. leg)

10 Squats

15 jump squats

20 Bridges

(focus on really really squeezing at the top)

10 single leg bridges (5 ea. leg)

20 walking lunges ( add barbell if available)

10 squats

10 plie' squats (with dumbbell if available)

10 fire hydrants (ea. leg)

20 donkey kicks (ea. leg)

30 butt kickers

repeat one more time~with minimal rest between exercises to intensify fat burn!

***great form is really important to avoid injuries. A great website to view demonstrations of many exercises is bodybuilding.com.***

A Salad To Die For!

Mixed Baby Spinach and Kale Strawberry Poppy Salad

This super delicious salad is becoming a house favorite! I found this recipe through skinnytaste.com. It is perfect for the summer months and even beyond! 

Gather:

(dressing)

1 tbsp red wine vinegar

1 tbsp cider vinegar

2 tbsp olive oil

1 tsp minced shallots

1 1/2 tbsp honey (I go for raw)

1/2 tbsp poppy seeds

(salad)

5oz organic mixed baby spinach and kale (or just baby spinach)

1/4 cup slivered almonds

2 cups sliced strawberries

1/4 cup Gorgonzola 

Now Do It!:

Place all of the dressing ingredients in a mason jar and shake and throw in the fridge.

In a big ole salad bowl, combine all of the salad ingredients and toss. Add dressing and toss again.

Servings: 4, WW pts is approx 5, Calories 198, Fat 14 g, carbs 16.5 g, Fiber 3.5 g, Protein 5 g, Sugar 12.5 g, Sodium 144.5 mg, Cholesterol 10 mg

Time to detox

My All-Time Favorite Water Detox

I have been doing water detoxing for a long time and I'm pretty sure I've tried all of them out there floating around;). This one is my all time favorite, I always go back to it, simply because #1 it tastes good and #2 it actually works for me. After one day of this I feel super duper! It really helps with digestion and the bloating issues I continue to have!  This detox is not a fasting detox, therefore, eat your regular clean meals (I eat 5-6 smaller meals protein focused and low carb), just add this water in place of all other beverages. I will drink almost a gallon and a half daily of this. Sounds like a lot, but if you carry a shaker cup around full of it everywhere you go it's pretty easy to get a gallon in! This is safe to do daily, and I try to always have some ready!

Here's how to do it:

2 L of water

Add 10-15 mint leaves, half of a cucumber and a whole lemon and approx. 2 knuckles of peeled and sliced ginger. 

Let steep in fridge overnight. 

I refill my pitcher one more time before replacing mint, cucumber and lemon.

Give it a try!

Mediterranean Pasta

Mediterranean Pasta

One of our family favorites! Makes 4 servings. 

Get It

2 tbls. olive oil

2 zucchini sliced

10 small sweet bell pepers sliced

1 cup grape tomatoes, halved

1/2 cup yellow onion, diced

2 cloves garlic, sliced

1 tbls. italian herbs

1 tsp. salt

1 15 oz artichoke hearts in water, drained and halved

1/4 cup sun dried tomatoes in oil

1/3 cup balsamic vinegar

1 1/2 cup whole wheat penne pasta

1/3 cup crumbled feta cheese

1/3 cup black olives halved

Make it!

~Heat olive oil in large skillet on med-high heat.

~Add onions, garlic, zucchini, peppers and cherry tomatoes, saute until tender.

~While vegetables cook, bring pot of water to boil and cook pasta.

~Drain pasta, reserve a little pasta water and set aside.

~Add Italian herbs to vegetables, add artichoke hearts, black olives and sun dried tomatoes.

~Mix well, add balsamic vinegar.

~Allow balsamic vinegar to reduce a little. Mix to coat vegetables well.

~Add the drained pasta, mix well. Add a bit of hot pasta water if needed.

~Top with feta cheese.

Tips: I sometimes add cooked chicken breast for the extra protein benefits.  Add more balsamic vinegar if needed, making sure to reduce it creating a sweet and sticky coating.  I add extra sun dried tomatoes, since we love the texture and taste.  To make it lower in calories I add more veggies and less pasta. It's also great without pasta as a veggie meal.  This makes a perfect weekend lunch. 

Calories: approx. 289, fat 10.7g, sat fat 2.5g, trans fat 0.0g, cholest. 8mg, sodium 760mg, carbs 39.7g, dietary fiber 7.7g, sugars 7.5g, protein 9.2g.

OH NO! THE FLU!!!!

Yuck! The Flu Has Struck!

The last week we have been fighting the FLU...blah! That sneaky little bug wormed its way into my son then took up residence in the rest of us. When it first hit my oldest guy I decided then and there, it was time for a detox bath. (he loves to soak in a bath when he is feeling under the weather.) Below are  a few of my favorite concoctions for you to create. The bath salts are really easy to make and put in a pretty mason jar and give as gifts;).  I hope you try one of them. Detox baths really do work. I  encourage you to try it, sick or not! 

"Sugar Mamma's Detox Bath Salts"

1 Cup Epsom Salts

1/2 Cup Fresh Ground Ginger Root

1/3 Cup Baking Soda

1/2 tsp Lavender Essential Oil

Grab a full glass of cool water with lemon and head for the bathroom. Fill the tub with hot water, as hot as you can take! Add salts and swish around. Sink in and relax for at LEAST 20 mins! Sip your water throughout. Take care getting out of the tub as you may feel a bit light headed;). Continue to hydrate throughout the day. 

FYI: Epsom salts remove toxins from the body. Ginger intensifies the sweat and the baking soda helps neutralize the chlorine in the the water.

"Cold and Flu Remedy"

Add 3 pints HYDROGEN PEROXIDE 3% to a hot bath.

Add 2 ounces of GROUND GINGER

Soak for about 30 minutes. Drink lots of water while soaking.

After about 5 mins of soaking I literally started to sweat! I recommend doing this bath before heading to bed, but not before chugging a few more glasses of water;)!

FYI: The hydrogen peroxide helps purge toxins from the body. It is also antibacterial and antiviral, a bonus! The ginger is a natural anti-inflammatory, it will increase blood circulation and help eliminate toxins through sweat. 

Let Me Eat Cake!

Let ME Eat Cake!

     Those of you who know me, or are getting to know me, know I adore cake.

  Love it. 

Need it.

Talk about it.

 Crave it. 

Shouldn't have it.

I was skeptical when I came across this 'guilt-free' cake on pinterest, but, I had to give it a whirl. I think after more research this cake was originally a Weight Watchers recipe.  It was the easiest cake I ever made. I actually made cupcakes. (I'm thinking portion control;))  It passed the kids and husband taste test with flying colors, and it passed mine!  I never deprive myself from foods that I really really want, for me that only creates problems, so I slowly enjoyed one cupcake and am now jumping back into the drivers seat of my 'clean eating' band wagon and grilling and prepping some clean protein/veggie rich meals for the next few days. 

What You Need

~1 boxed Strawberry Cake Mix

~12 ounces of DIET Lemon Lime pop

~Lite Cool Whip

~Strawberries & Sprinkles (optional)

Now Make It!

1. Add cake mix to a large mixing bowl.

2. Add in 12 ounces of diet pop.

3. Spoon into your cupcake pan.

4. Follow directions on cake box, for temperature and bake time.

Nutrition Facts: Each cupcake is approximately 100 calories, unfrosted. 120 calories if frosted with the light cool whip. 

Baja Fish Kabobs

via J.Stevens

Baja Fish Kabobs

by Oxygen Magazine

I have not tried this one yet, but it sounds so so yummy. This recipe is on my menu plan this upcoming week and I will edit/revise/update (and add a picture!)  this recipe and let you all know how it was! If you try it before me please comment on how it was!

ready in 15 mins.

serves 4

Ingredients

1 lb firm white fish (red snapper, cod, mahi mahi, swordfish) cut it into 32 pieces

juice of 2 lemons

Juice of 1 lime

Zest of 1/2 lemon

1/2 tsp cumin

1/2 tsp chili peppers

1/4 tsp smoked paprika

1 sweet onion, cut into 1" chunks (16 pieces)

1 cup cherry or grape tomatoes (16 pieces)

1 avocado

1 orange bell pepper, cut into 1" chunks (16 pieces)

1/2 cup cilantro, chopped

8 metal skewers, or, soaked wooden ones

Now Make it!

~preheat grill. Place juice of 1 lemon, lime juice, lemon zest, chili peppers, cumin and paprika in a bowl and whisk. Add fish, let marinate for 5 minutes.

~Prepare avocado sauce. Add avocado chunks, juice of 1 lemon and cilantro to a blender and puree'.

~Thread 4 pieces of fish, onion, tomato and bell pepper onto each skewer.

~Place skewers on grill and cook 2-3 minutes each side.

~Serve with the avocado dipping sauce.

Nutrients
2 skewers = 1 serving
calories 222, total fats 9 g, Cholesterol 40 mg, sodium 78 mg, carbs 13 g, fiber 5 g, sugars 3 g, protein 23 g, iron 1 mg


~Bonus Tips~

Cilantro is a great natural digestive aid and can help reduce bloating and gas.

Avocado is the fruit that fights inflammation;).

White fish is totally packed to the gills with protein and has little carbs.

Get Walking!

Ramped up Walk Workout!

Walking contributes to overall health by helping to lower 'bad' cholesterol, increase 'good' cholesterol, lower blood pressure and improve mood not to mention BURN some serious calories! Here are some simple tips to add to your next walk.

~Swing your arms! 

Bend your elbows, pick up the pace a bit and add some momentum. Keep your shoulders relaxed;).

~Add weights.
Add light dumbbells or ankle weights, this creates a little resistance thus burning more calories.

~Walk sideways.

This works different muscles in your legs and hips. Be sure to balance your training by facing the other side to work your opposite leg. Try this walking up a hill!

~Squeeze the booty.

This will tighten up your tush. Squeeze glutes together as you push off with your rear foot. Really focus on the glute muscle and feel the burn.

~Take big ole strides.

Lengthen your stride. By doing this, you recruit your inner and outer thigh muscles.....taking you one step closer to leaner legs;).

~Add intervals!

This is my favorite, and something I do at least 3 times per week. Add short bursts of running within your walking workout. An example: walk 3 minutes, sprint 1 min. (repeat 8-10 times or more!)

~Choose uneven terrain.

Find a forest, sand or gravel. This requires more muscle power and ultimately burns more calories.

~Walking Lunges.

Perform 2 minutes of walking lunges followed by 2 minutes brisk walking. (repeat 8-10 times or more!)

Jillian Michaels- Lose 5lbs of Bloat

Lose 5 lbs of Bloat in a Healthy Way!

(5lbs in 7 days)

I battle the bloat, so when I came across this recipe I was determined to give it a try! I did this for a total week and felt great. I didn't get on the scale, I don't even have a scale in the house;), but could tell that I definitely shed some water!

Get 60 oz of distilled water

add a tablespoon of sugar free cranberry juice

add 1 dandelion root tea bag

add 2 tablespoons of lemon juice

Directions: Drink the 60 oz every day for 7 days. 

Sushi Salad

Sushi Salad

This is one of my favorite salads. I found this recipe in Clean Eating a long time ago and have customized it according to my husband and my tastes. It has so many health benefits! 18 g of protein and healthy doses of the Omega's, not to mention it's absolutely delish!

Ingredients

1 cup short grain brown rice

1 tbsp wasabi paste

2 tbsp low sodium soy sauce (I use Braggs liquid Aminos)

2/3 cup rice wine vinegar

1/2 tsp raw honey

1 English cucumber, diced into tiny chunks

4 nori sheets, cut into little strips

1 large carrot, peeled and thinly sliced

4 cups baby spinach

8 oz crab meat pieces or ahi tuna

1 avocado pitted, peeled and sliced (sliced mango is also great)

Now Make it!

~In a medium saucepan bring 2 cups of water to a boil. Stir in rice, cover and reduce heat to low. Simmer for 30 minutes. Remove from heat and let sit, keep covered, for 10 more minutes. Spread rice on a baking sheet to cool to room temp....about 15 minutes.

~In a small bowl, whisk wasabi, soy sauce, vinegar and honey, put aside.

~In a large bowl mix rice, cucumber, nori and carrot. Drizzle with wasabi honey mixture and stir to combine. Gently fold in crab or tuna.

~Divide spinach among serving bowls or plates and top each with rice/crab mixture and avocado.

serves 4

1 cup spinach, 1 1/2 heaping cups of rice-crab mixture, 1/4 avocado. 360 Calories, 10 g total fat, 1.5 g sat. fat, 350 mg Omega 3's, 930 mg Omega 6's, 54 g carbs, 9 g fiber, 4 g sugars, 18 g protein, 55 mg cholesterol.

Egg Drop Soup

Egg Drop Soup 'on the Fly'

I'll make this short, or I'll try;), but I'm a talker. My lil' husband had oral surgery and was suffering and unable to chew and pretty much unable to  swallow. Oh dear, I was out of the usual variety of boxed soups that I usually have, and this left me in, well, a  situation;). He loves  the egg drop soup at the quaint 'House of China', so I re-created it just for him. With just enough protein and soothing warmth it's become our sacred healing potion for our family when under the weather. Quick and oh so easy and yummy.

Ingredients

32 oz low sodium chicken stock 

white pepper

1 tbsp. cornstarch

Braggs Liquid Amino Acids or Low Sodium Soy Sauce (for taste)

fresh shitake mushrooms (a handful)

4 organic eggs

fresh chives (to taste)

Now Make it!

*Bring the chicken stock and white pepper ( a few shakes will do) to a boil, add mushrooms. Meanwhile, add 1/4 cup of the boiling stock and 1 tbsp. cornstarch in a separate bowl and whisk. Slowly pour mixture into boiling stock, add 2-3 tbsp. of Braggs Amino Acids or Soy Sauce. Let gently boil on medium heat  for 10 minutes. Whisk the eggs in a bowl and pour and swirl gently and slowly with whisk into the stock. Add fresh chives and serve while hot. 

*this is best consumed the same day. Sometimes I will add an extra egg to benefit from the protein;)

Strawberry Banana & Flax Smoothie

Strawberry Banana & Flax Smoothie

from Fitness Magazine

Ingredients

1/2 medium banana

1/2 cup frozen unsweetened strawberries

2 tablespoons ground flaxseed

Make It!

Blend all until smooth;). Easy!

Nutrition

1 serving

278 calories;7 g fat;1 g sat fat;43 g carbs;7 g fiber; 16 g protein

Southwestern Three-Bean & Barley Soup

Southwestern Three-Bean & Barley Soup

by EatingWell

6 servings (1 1/3 cup each)

**serve with fresh chopped cilantro and a squeeze of lime!

Ingredients

1 tablespoon extra-virgin olive oil

1 large onion, diced

1 large celery stalk, diced

1 large carrot, diced

9 cups water

4 cups (32 oz carton) reduced-sodium chicken broth, or vegetable broth

1/2 cup pearl barley

1/3 cup dried black beans

1/3 cup dried great northern beans

1/3 cup dried kidney beans

1 tablespoon chili powder

1 teaspoon ground cumin

1/2 teaspoon dried oregano

3/4 teaspoon salt

Make it!

Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stir occasionally, until soft, approx. 5 mins. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stir occasionally until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.

Nutrition

205 calories; 3 g fat; 1 g sat; 2 g mono; 0 mg cholesterol; 35 g carbs; 11 g protein; 10 g fiber; 705 mg sodium; 601 mg potassium

Notes!

Make this ahead and cover and refrigerate for up to 3 days!

You can also make this in a slow cooker: use 2 cups water instead of 9 cups and combine all ingredients in a 5-6 quart slow cooker. Cover and cook until the beans are tender, about 4 hours on high or 7-8 hours on low!

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

Ingredients

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

ice

tequila

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

Raspberry/Vanilla

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!*