Day 81- Quality Counts with Oil & Vinegar

My sixteen year old is our resident
salad dressing maker.
I am usually running around the kitchen
in the final minutes before dinner is served
and all of a sudden I realize I forgot to make
the dressing-
lucky for me, in walks Miss Kutie Pie
and she saves the day.

She makes some yummy ones,
and is a pro at deciding what flavors
will best compliment the fresh ingredients
we are using in the Salad de Jour!

With the exception of one dressing that
we use once in a rare while, we make
our own salad dressings- no matter what
type of salad we are eating. 
This is one of the things we did long ago
when I started eliminating processed foods
and I have loved it so much. No more drowning
our greens and toppings.

The secret to great tasting homemade dressings
is great tasting oils

Specialty and high quality oils are available at most fine grocery stores.

and vinegars.

There are specialty oil & vinegar shops in many areas or you can buy online

They may be a bit more pricey-
but ohhh, soooo worth it-

Miss Kutie just recently made us a dressing
that was out of this world,
It was made with
Grapeseed Oil
Pomegranate Balsamic Vinegar
Sea Salt
Coconut Sugar
Lemon Extract

Nielsen-Massey has great ingredients and can be ordered online if you can't find them locally

We used small dashes on this Delicious Salad

It was truly a match made in Heaven!

Day 81 Stats & Facts
B: Greek yogurt with berries and granola
S: Whole Grain crackers with guacamole
L: Grilled Tuna Sandwich on Ezekial Bread, mango slices
S: 1/2 c. cottage cheese & grapes
D: Fruit salad & Luna protein bar
S: Whole Wheat Graham Crackers & Kettle Corn
Total Calories: 1214
No Exercise

Little Miss Sunshine Salad

Little Miss Sunshine Salad

It doesn't seem like
anything special at first glance.
With just a few ingredients it
just seems to good to be true.
But I can promise you this salad
will make you smile :)

Seriously, my mouth is watering just thinking of this salad!!

Even Dear ole' Hubby liked it
and he is usually not too fond
of vinaigrette dressings.

Let's just cut to the chase here shall we??
This salad starts with some pretty
simple basics:

A mixture of baby spring greens and baby spinach
Fresh Raspberries
Craisins
Bleu Cheese or Feta (depends on what you like)

Than you add some delicious Glazed Cashews,
* we make these by melting butter in a heavy pan,
adding cashews and tossing them until lightly
roasted. We then add agave nectar and continue tossing
until they are nice and glazed over. We have used
various flavors of agave and have never been
disappointed with the flavor of the nuts. 

Drizzle lightly with this Vinaigrette
Grapeseed Oil
Pomegranate Balsamic Vinegar
Raspberry Balsamic Vinegar
Lemon Extract
Sea Salt
Coconut Sugar

Go Ahead- admit it
You like it LOTS!!

Day 82- How Fresh Can You Get

I absolutely LOVE Farmer's Markets-
I love the busy-ness,
the interaction with the vendors
and the samples of fresh fruits & veggies-

I fell in Love with Farmer's Markets in CA-
I found many an excuse to go as often as I could.
My favorite was held on Wednesday Mornings
in Santa Monica along 3rd Street Promenade!
With the beach just down the road, it made for a
picture perfect day for me!

When we moved to TX, I was less than
confident that I would find one I loved as much.

In an effort to Make our Way in TX, we decided
to get out and LIVE a little-
and one of our first items of business- find me
a Farmers Market-
and Farmers Market we Found!!
 
The Dallas Farmers Market was by leaps and
bounds the best I have seen.

The produce was splendid,

Peppers are so full of nutrients and a staple at our house for quick and easy

the displays were perfect,

So many varieties and options to chose from

the vendors were just the right amount of helpful

... even if a little shy

and the other patrons were beyond friendly!!

In my previous life I do believe I was a farmer-
at least I would believe that if I
believed I'd lived a previous life.

It is difficult in these busy days to make time
to eat healthy, let alone to eat
Healthy AND Fresh!!
But I am going to say
Do IT! Make whatever sacrifice you can
to eat your food as close to the source as you can.

If there is one single change I have made that I
KNOW has made a difference in my health,
it is eliminating as much processed food as
absolutely possible from my diet.

If you have any questions-
this is close to the source

and this is NOT!

Here are some of my favorite recipes for
eating fresh-
Favorite Veggie Salad- just use a different
dressing if you are trying to lose weight or
Spinach Salad with Carrots & Israeli Couscous
or simply these Roasted Veggies


Day 82 Low Down
B: Greek Yogurt w/ granola and berries
I used a Raspberry Balsamic Vinegar for flavor- yum!

S: Celery w/ 2 TBSP peanut butter
L: Cobb Salad w/ Balsamic Vinegar
multi grain crackers & red pepper hummus
S: Fruit Salad
D: Boars Head Sandwich wraps on Butterleaf Lettuce

Total Calories: 1327
Exercise: Treadmill Intervals at 5 mph 12 incline
on 3 minutes, off 2

Day 83- Make Friends With Salad

Holy Mouthful Batman!!

Today I am including a salad that is a Mouth Full
of Yumminess from beginning to END!

Rule # 6 (read here for my "rules")
says to avoid Carbs after lunch- which means
that during this 84 day process, I will be
eating a lot of Dinner Salads.
I'm not talking boring old Dinner Salads-
No Way Jose,
These are mouth watering treats, full of
goodness, nutrients and healthy living!

I have several Salad Recipes that I love
this one is easy & one I make ALL the time for lunch
or this one just omit the noodles.
 

This recipe actually serves double duty-
Day 1: It's a yummy Flank Steak served with
this Delicious Mango Berry Salsa
and caramelized peppers and brown rice

and then on Day 2, it's this delicious salad!

So sorry, it tastes much better than this looks

For the Steak:
1-2 pounds flank steak

Rub:
1 tsp. chili powder
1 tsp. garlic powder
1/2 tsp. cumin
1/2 tsp. coriander
1/4 tsp. cayenne pepper
3/4 tsp. kosher salt
1/4 tsp. freshly ground pepper
1 lime, juiced
1 TBSP. extra virgin olive oil

Combine all the rub spices together. Add lime juice
and olive oil- stir to combine
Place the steak in a shallow dish like a pie plate
and pour rub over. Rub it in on both sides.
Allow the steak to sit for 15 minutes.
Getch'yur grill ready-
Gill over medium-high heat 5-7 minutes to your desired
doneness, I like to leave it a little pink on the inside.
Let the steak rest for 5 minutes and then Cut steak into strips

For the Salad: 
Romaine and Mixed Greens
Red Onion, sliced thinly
Drained Black Beans
Avocados, sliced
Red, Yellow & Orange Peppers-
slightly sauteed so they are a little more than 
al dente

Top with a delicious, spicy, homemade salsa
in place of a dressing-

Okay, so for the Low Down on Day 83
B: Steel Cut Oats, Blueberries & Pecans
S: Banana & 3 TBSP almonds
L: Boars Head Chicken Sandwich on Ezekial Bread & an apple
S: Turkey Jerky & Grapes
D: This delicious Salad!
Total Calories: 1242
Exercise: Strength, 65 minutes at home

Day 84- Define Your Dreams

I love this quote from a popular
motivational book and movie-
"Decide what you want. Believe
you can have it. Believe you deserve it
and believe it's possible for you."

Health & Wellness is a GOOD goal-
it is a gift you give yourself first-
and in return you give it to
EVERYONE you interact with each
and every day!!! 

I am here to shatter, or at least
try to convince you to shatter ANYTHING
that is standing in your way of success!
Whatever your obstacles, find a way to
either move them or work with them,
but...

Do it today, do it RIGHT NOW-
get out of your own way,
and get on with the rest of your life-
the life of your dreams,
a life of joy, happiness, service & love!!



This is my 84 day journey, not to an end point,
a place where I will get to and go back to my
old patterns of thought and behavior,
but a journey to my NEW destination.
That is why I am counting down from 84 to 1-
Like any TOP 40 hits list-
Day 84 is my Starting Point,
but we are aiming for the BEST, the #1 spot!

My Goals are:
* Lose 8 pounds- this one may be hard to
measure in the end, because I am lifting
weights and gaining muscle, so ultimately
I want back in the clothes I was wearing
before our move to TX!
* Get rid of 4 total inches
* Be prepared for taper from Meds by year end
* Control Sugar rather than Sugar control Me
* Support Hubby in his goals
* Hit BMI of 18

Day 84 Wrap up Stats
Breakfast: mango & strawberry smoothie
Snack: yogurt with raspberries & pecans
Lunch: 3 oz. chicken, broccoli & cauliflower, 1/2 c. brown rice
Snack: Banana w/ 1 TBSP peanut butter,
Dinner: Orange Thai Beef, very berry salad, orange snap peas

Total Calories: 1205
Exercise: 1 Hour fitness class, weights & cardio,
20 minutes treadmill intervals, 30 minutes yoga

A Journey in 84 Days

Well it's no surprise to those who
know me that I am on a constant
journey to Health and Wellness.

I have spent the better part of the past
three years researching & studying
Health, Wellness and Balance.
Sometimes I am good at it,

and sometimes I am not!

I believe that "Healthy" is a
Mind/Body/Spirit unity-
A great body does NOT equal
a Healthy Body-
and it is HEALTHY that I aim for-
For some reason, I choose to ride
a Roller Coaster in my diet and
exercise routines:
sometimes I am up...
*** read about it here
and sometimes I am down.
*** read about it here

I saw this great picture & quote


and for some reason, it resonated
with my heart.

Because of some personal stuff
that is going on in my life and the
lives of my family,
I decided to gather everything I've
learned, experienced or heard over the
past few years and put it all together
into one set of truths that we could use
to establish health and wellness that
we could not only ATTAIN,
but MAINTAIN!
I'm not interested in fads, crazes
or temporary fixes-

Because I want to keep track
and because it may be helpful to others,
I've decided to share my journey-

I promise great advice,
great recipes

and maybe even
great motivation in the process!!

Let's Get This Done
*** If you Want to Know the Rules and
Guidelines we are following during this
time  read about them here.

Guidelines for My 12 Week Journey

My husband has decided to embark on
a 12 week Journey to better health
and fitness with me.
Neither one of us enjoy the phrase,
"As you get older..." when talking
about things that are changing-
like our mid sections or our
dropping energy levels!
I don't buy it-
at least not entirely.

He does better with stated guidelines,
so I made a list of Do's and Don't's
for us to follow. In case you are wondering,
because I want this to be a way of life,
not a trendy diet, our whole family is
obeying MOST of these rules as well.

1. Drink Plenty of Water including
a large glass of water before every meal
& DO NOT drink your calories!
Not revolutionary- but absolutely important

2. Eat a portion of Protein at every meal-
this is especially important if you are
lifting weights as part of your exercise
you should aim for 60-80 grams of protein per day

Fresh Raspberry Glazed Chicken Breast

3. Rid Your Diet of White-
white flour, rice, pasta, potatoes-
you have to really watch this, many
wheat breads have white enriched flour
as their first ingredient!

4. Know what Fiber is and Eat it-
Fiber comes from both plant and grain
sources; know it, love it and EAT it
30-50 grams per day

5. An Apple a Day...
get your fruit. Apples and Berries have
unique health benefits, make sure
you are friends with them every day

Berry Topped Greek Yogurt- tons of protein & the anti-inflammatory benefit of berries

6. Think Lean & Green for Dinner-
think no carbs after lunch

7. Know what's in Your Food-
if it has a label read it & banish
salty foods altogether!
Pay careful attention to sodium, fat,
trans fats and especially words you can't say-
if you can't say, your belly can't process it

8. Measure Your Food-
Be real about how much you are eating and
what a serving size really is

9. No More Added Sweeteners-
artificial ones too baby!!

10. Say Good-bye to the Drive Thru-
no more fast or fried foods! Plan ahead,
pack a snack. if all else fails, buy a banana
when you stop for gas!

11. Eat Breakfast-
you can be certain I am a firm believer
in this topic- I don't care who you are,
or how busy you are, it's called the most
important meal of the day for a reason!

Protein Berry Banana Smoothie: my favorite pre-workout breakfast

12. Make Your Own Food- if you
are a frequent eater outer, make a goal
to cut how often you eat out by half
not only will you eat better, but you will
find your family life is better as you join
around the kitchen table for some good ole' 
fashioned family conversation- plus habits that
will last a lifetime.

A few simple recipes, some delicious spices, oils and vinegars & you can do it better than any restaurant

13. Eat Your Veggies-
you should aim for twice as many veggies
as fruits- this is as important as the water
plan for it, do it and succeed!!

Roasted Carrots with Shallots and Gremalato

14. Go To Bed Hungry-
avoid eating at least 3 hours before you
plan to go to bed, the benefits are plenty
and I promise you won't starve in your sleep

15. Make sure you are getting enough sleep-
this is soooo important. your body needs time
to replenish, if you're not getting enough sleep
find out why and fix it- you can't lose weight or get
fit if your not sleeping- true story!!

16. Weigh in Every Morning, but don't obsess-
... and measure once a week. I know this is contrary, 
and if it really depresses you more than you can handle,
skip this, but the daily feedback is important if you are trying
to make lifelong change!

17. Keep a Food Journal-
my favorite is www.myfitnesspal.com 
do what works best for you, but the best way
to see if you are eating too much is to see it all
tallied up

18. Set Your Goal-
are you here to lose weight, gain muscle,
find joy, relinquish stress? Set a bar- make it
a high bar- remove your obstacles and 
go for the Gold!
 
19. Know Your Obstacles-
if you are going to remove them, you'd better
know them. keep in mind some obstacles aren't
going anywhere, they are part of your journey,
learn to work with them not against them! 

20. Plan for a Splurge Meal Once a Week-
and once you plan it, ENJOY it! this helps avoid the
guilt if you enjoy birthday cake at your kiddos party!
don't feel guilt- but only one guilt free splurge per week!