Medifast Diet

Health Monitor Magazine

Click on the 2nd photo to see larger so you can read the article.  I am very blessed to have been featured on the Guide to Diabetes put out by Health Monitor.   Thank you everyone who reads my blog.  I appreciate all of the support you have given to me through the years.  Please help me pay it forward by sharing this on your Facebook page or send it to anyone you know who needs a boost of “YES YOU CAN!! Because truly anyone that has the desire can change their life if they truly want to.  Photos done by Chad Case a wonderful photographer.

 

Eat What You Want Day!!

This could be a very dangerous day!!  LOL!! So even though I could eat anything and everything I want all day long I am going to stick to my plan and eat healthy!! How about you? What will you be eating for the day?? Do share? Click here to view this Holiday!!

YOU can win at weight loss!!

I had some requests via e-mail wanting me to share how I lost the 100 pounds.  So I wanted to post this at the top so it’s easy to find.  Remember You can Win at weight loss! :-)


weight loss – Plan

When selecting a low fat diet plan, make sure you are getting a balanced and complete diet Full of everything you will need to fuel your body.
You will need to set realistic goals so you will get where you want to be.
You can start by following some guidelines I listed below.

Guidelines for a nutritional, low fat diet.

1. You must commit to consuming 6 small meals a day. I consider a snack for the smaller meals

2. To succeed, you are going to have to plan ahead. Pack your foods the night before. You will need to always have low-fat foods around.

3. Don’t get too caught up on the specifics of your diet. Keep it simple. Start by simply just counting calories.

4. Eat your food slower. This will help you enjoy your food

5. Eat on a smaller plate.

6. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. Give these up and you will feel great after a few weeks.

7. Use a variety of vegetables and fruits in your nutrition plan. Start by trying to eat 5 total vegetable servings and 2 to 3 servings of fruit every single day. Dark veggies are best.

Here is my plan!! Give it a try!

Each morning before you eat anything have an 8oz class of water.

Breakfast~ Meal 1
Raspberry, Flax-seed protein shake. As seen on Dr OZ ~ You want your morning to have a fiber punch to keep you full and regular.

Ingredients serve 4
15 to 20 frozen or fresh raspberries

1 banana
2 scoop of vanilla or strawberry protein powder.
1/2 cup orange juice.
1 small handful of fresh spinach. The nice thing about the spinach is that you can’t taste it and your kids would never even know that it is in the shake.
8 baby carrots.
1/4 cup dry oatmeal
1 to 2 teaspoon of flax-seed oil

Add a tiny bit of ice and blend away. You can play around with your shakes. Have fun with them and make them your own. We also add yogurt and apples sometimes. It’s a great way to start the morning.

For Breakfast or Meal 1 you can also have Oatmeal and 1 egg

stevia drops

AM Snack ~ Meal 2
1/2 apple and 8 almonds

PM Snack ~ Meal 3
a few handfuls of carrots and a piece of string cheese or a meal replacement protein shake or a protein bar

Lunch~ Meal 4
1/2 turkey sandwich loaded with lettuce and tomatoes. whole wheat bread no white!!
veggies

PM Snack~ Meal 5
1 protein bar

Dinner~ Meal 6
3 ounces chicken breast or Salmon
1 cup wheat pasta with red pasta sauce.
steamed veggies of your choice or bowl of fresh raw veggies

A teaspoon of peanut butter 2 times a day totally helps me keep away from sweets. It takes the edge off. Give it a try if you are really craving sugar. :-)

Also flavor water with Stevia. YUM and I drink more water this way… :-) Click here for the link to the one I love. Stevita Co. Inc., CHERRY Flavored Stevia Powdered Drink Mix, 2.8oz jar

If you will be at the office or gone for the whole day you need to pre-plan your meals ahead of time. You will want to take everything will you so you have no room to fail. Doing this for YOU is important.
Be good to yourself!! You deserve it!!

If you want to see my journey in the Yahoo Clip Video click here…

Also if you are new to my site: Come to my facebook page.  It is updated with tips to keep you motivated! Click here

Thursdays Thought! Which one are you?

From the:  Nutrition, Health & Fitness Resource Center

Jill’s Fit Tip Tuesday!

May is National Physical Fitness & Sports Month 

 

May is National Physical Fitness and Sports Month sponsored by the President’s Council on Physical Fitness and Sports, which started National Physical Activity and Sports Month in 1983. I urge you to take the challenge and “Get Up and Get Moving “ for your health, get active, and get fit starting now.

It’s known that Adults need at least 30 minutes of activity 5 days a week.  You can choose using a bike or walk instead of driving, take the stairs instead of the elevator. Or you can come take a class at
Nampa Fit Studio if you are a local.
Our Children need at least 60 minutes of daily active play.  They just need to be outside, let them run, climb, jump and just get them up and far away from the TV or computer games.
So Start Today! Don’t Put it Off One More Day!  Just Do It!!

Monday Motivation!

Never stop believing!!!!!

Sharkies Giveaway! Organic Sports Chews and More!

This Giveaway has ended!!  The Winner Is…  Jordan Kelsey!! I sent you an e-mail.  Please e-mail me back within 48 hours.  Congratulations!!

Featured on The Weigh We Were!!

23 1/2 Hours?

This Video is Very Good!! A little Long but it shows you how to live a happier healthier life.  I watched the whole thing and enjoyed it!!

Devin Alexander’s Blanca Arugula Pizza

I am always looking for healthier ways to make pizza.  Below is one of the best I have ever made. YUM!! Give it a try.  The recipe below came from

The Biggest Loser Quick & Easy Cookbook: Simply Delicious Low-calorie Recipes to Make in a Snap

Blanca Arugula Pizza

1 (10″) all-natural sprouted grain tortilla or other all-natural, low-fat wholegrain tortilla (I used French Meadow Bakery Organic Sprouted Grain Tortillas) 

1/4 cup all-natural, fat-free ricotta cheese

1/4 teaspoon garlic powder

Sea salt, to taste

Fresh ground black pepper, to taste

2 cups arugula leaves

1 teaspoon freshly squeezed lemon juice

1/2 teaspoon extra-virgin olive oil

1/4 ounce shaved Parmesan or Romano cheese

Preheat the oven to 400°F.

Place the tortilla on a small nonstick baking sheet. Bake for 2 to 4 minutes per side, or until crisp. If air bubbles form during baking, poke the tortilla with a fork and then use a spatula or oven mitt to press the air out.

Meanwhile, in a small bowl, stir together the ricotta and garlic until well combined. Season with salt and pepper. Using the back of a spoon, spread the mixture evenly over the crisped tortilla, leaving about a 1/2″ diameter bare. Bake the pizza for 3 to 5 minutes, or until the mixture is warmed through.

In a medium glass or plastic bowl, toss the arugula with the lemon juice and olive oil. Season with salt and pepper. Top the pizza evenly with the arugula, followed by the Parmesan. Serve immediately.

Makes 1 serving

Per serving: 263 calories, 18 g protein, 34 g carbohydrates (5 g sugar),

5 g fat, 2 g saturated fat, 17 mg cholesterol, 6 g fiber, 357 mg sodium

Enjoy!!

Monday Motivation!!

“It’s a lifestyle – train like there’s no finish line.”

Now stop thinking to much about your Monday Workout and just go do it!

Drink Your Water!!

Water Boy Loves His Water!!

Why don’t I feel well?

The answer is simple: drink water!Water is pure liquid refreshment and accounts for a large percentage of what makes each of us “human.” The average 150 lb. adult body contains 40 to 50 quarts of water. Almost 2/3rds of our body weight is “water weight”:
Blood is 83% water
Muscles are 75% water
The brain is 74% water
Bone is 22% water
The Fountain of Youth, Health, and Everything Else that’s Good- Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body. And when it comes to digestion . . . it’s just not happening without water.

Fiber alone cannot aid proper digestive function by itself. In fact, without water as its partner, good fiber goes bad, causing constipation and extreme discomfort.If you’re dehydrated, your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, the brain becomes less active, it’s hard to concentrate, your body feels fatigued, and you just “poop out.” Water – The Miracle Worker Simple water — when it’s pure and free of contaminants — is truly a “wonder drug.” Without chemicals, additives, or anything unnatural, a steady dose of 8 glasses of water a day (ideally ½ your body weight in ounces of water) will:
Improve Your Energy
Increase Your Mental and Physical Performance
Remove Toxins & Waste Products from your body
Keep Skin Healthy and Glowing
Help You Lose Weight
Reduce Headaches and Dizziness
Allow for proper Digestion

Drinking Water is Heart-Healthy: “Your Body’s Many Cries For Just A Good Glass Of Water” most times your “hunger” is your body asking for water – not food. It’s also important to remember that when the body is dehydrated, fat cells get “rubbery” and cannot be easily metabolized. This means that it’s harder to lose when you don’t drink your water. Who Can Benefit From A Water Regimen? Everyone . . . including YOU! Water is especially important for pregnant women and nursing mothers. For athletes and work-out fanatics, drinking water reduces cardiovascular stress and improves performance. And, since water reduces body temperature, it makes the whole exercise process safer and more effective.Water is also an important “healing tool” for people with a history of kidney stones. Since water dissolves calcium in the urine, downing at least 8 glasses daily reduces the risk of stone formation. Drinking water is also valuable in preventing urinary tract infections in both men and for women, flushing impurities out of the system. Even mild dehydration makes you more susceptible to viruses.

Water is a powerful weapon in my war on colds and other illnesses. I’ve also found that water helps me recover more quickly.When your body is hydrated, drainage from allergies and colds doesn’t stick and collect in your throat and lungs, and your cough is more “productive”. Even cold sores that appear on the lips are minimized by drinking water because those eruptions tend to favor dry areas on the body.Tips for Drinking Water I know how hard it can be to remember to drink enough water every day, but I also know how hard it can be to bounce back from the effects of being even mildly dehydrated. So I’d like to share a few easy tips to help you reach your “water mark” every day:
You are naturally thirsty i.e. “dehydrated” in the morning . . . help your body flush out the toxins it has been processing all night and take advantage of this thirst to get a “leg up” on your daily water requirements by drinking a glass of water first thing.

Don’t wait until you’re thirsty to have a drink – you are already dehydrated if you feel thirsty.
Set a timer to remind yourself to establish a habit of drinking water and keep a bottle of water with you at all times.
Compensate for diuretics . . . thieves that steal water from your body. If you drink coffee, tea, or sodas with caffeine, you’ll need to drink a few extra glasses of water to make up for the water that these diuretic beverages “leech” from your system.

So Drink Up and Keep Your Body Healthy!

Monday Motivation!!

Mondays are so hard!! After a nice weekend with family it’s hard to get a workout in but I am doing it!! A friend e-mailed me this photo so here is some motivation and not go make something good happen! :-)

Yahoo “Second Act”

I got a some e-mails asking me how they could see my Yahoo Video.  Not sure where the traffic is coming from but I will put it at the top of my site so it’s easy to watch.  :-)   Jill

 

Friday’s Focus!! Eat this way!!

Source: Harvard School of Public Health

Jill’s Fit Tip Tuesday!!

Burn some calories while you shape up your home.

It’s that time of year where you get the itch to put some order into your home. Doctors believe that even with short bouts of mild exercise can help improve your fitness level. So yes chores around your house and gardening can burn calories along with stretching and toning your muscles.

All though its not likely to give you a perfect swimsuit body doing some sort of moderate activity for 30 minutes or more ever day can bring some real health benefits. Now if you add the 30 min you spend doing exercising like walking or biking to your 30 minutes of doing chores you are getting a full hour of exercise. If your trying to lose weight it is recommended that you get 6o minutes a day of exercise. Yeah!!

A person that is 150 pounds here are the number break down for calories burned every 30 min.

Activity: with Calories Burned every 30 min
My Number 1 favorite thing about cleaning is vacuuming!! It burns: 130
Washing windows: 100
Washing dishes: 75
Washing the car: 155
Moping the floor: 155
Dusting: 85
Gardening: 184
Doing the laundry: 75
Mowing the lawn: 152
Weeding the yard: 155

These are just to name a few, So hop to it! Cleaning counts!

Monday Motivation!

Now go make something good happen!!

Thursdays Thought!!

“You must begin to think of yourself as becoming the person you want to be.”

“Get Up and Get Moving” at the Idaho Health Fest!!

Had the best day at the Nampa Health Fest 2012.   Met so many wonderful people.  this is the 3rd year I have been apart of it and I just love it!!  I had my booth with Nampa fit studio this year.  It was a fun day for everyone involved.  We live in a wonderful place and really are blessed to be apart of such an amazing community!

Monday Motivation!!

Nampa Health Fest 2012

2012 Health Fest

 

Health Fest

Rev up your health during the annual Free Health Fest at the Nampa Civic Center, Saturday March 17th, 2012 from 10am to 4pm!

More than 100 Exhibitors are ready to jump-start your health with demonstrations and expert advice on how to feel and look your best.

Join us for a day filled with healthy activities, screenings and entertainment……contests and prizes for kids……and much, much more! The first 100 attendees will receive a FREE insulated lunch bag!

Your future to a healthy YOU starts here!   The Nampa Chamber of Commerce…..improving the lives of people through health education, recreation and prevention.

“Get Up and Get Moving” and  Nampa fit studio will have a booth.  Stop by and say Hi!!

 

WebMD Diabetes TV!

Did you know that Web MD has a diabetes TV channel?? Devoted to giving hope to those living with diabetes. Check it out. Lot’s of great videos and information on how to eat and what to expect. I am so happy to be apart of this amazing project!!  Click here to watch Diabetes TV!

Jill’s Spinach Raspberry Flaxseed Oil Shake~ As seen on Dr. OZ

I have had about 20 emails in the past few days asking for my shake recipe so I said I would post it at the top! :-) To good health!

Jill’s Spinach Raspberry Flaxseed Oil Shake~ As seen on Dr. OZ

Ingredients

Serves 4

2 cups fresh or frozen Raspberry’s
1 container of strawberry low fat yogurt.
1/4 cup orange juice
1 handful of fresh spinach. You and your kids wont even taste the spinach. It’s the only way I can get my 5 yr old to get his veggies.
8 baby carrots
2 scoops of vanilla or strawberry protein powder of your choice.
For a healthy twist add 2 teaspoons of flaxseed oil. You wont even taste it. There is also a beauty tip using flaxseed oil. It is great for making beautiful hair, skin and nails.
1/4 cup of dry oatmeal
2 teaspoon of wheat germ

Combine all ingredients in blender with a small amount of ice until smooth and serve. :-)

* Amount Per Serving / 10- oz
* Calories: 203.1
* Dietary Fiber: 12g
* Total Fat: 4.0 g
* Sodium: 52.2mg
* Total Carbs: 23.1 g
* Protein: 20g

Team Nampa Fit Studio!!

Here they are!! Team of 20 obese people working to lose 1,000 Pounds and inspire an entire town to get fit!

 

There is strength in numbers and this team is a powerhouse! These 20 obese people from Nampa, Idaho are competing for huge weight loss and cash prizes in the Canyon County Weight Loss Challenge. Health care providers and fitness professionals from the entire community donate their resources and time to support the annual event and all proceeds go towards Idaho Diabetes Youth Programs.
This team has chosen Nampa Fit Studio as their gym of choice for the competition and our trainers are honored to help. After just one month in the competition, the Nampa Fit Studio team has lost over 200 pounds! That’s over 20% of our team goal- in the first month!
There is just one little problem…they are getting too strong! The Studio specializes in group exercise classes such as Zumba, Pilates, and Yoga and throughout the challenge we have added more difficult training classes like Bootcamps and Kettlebells but it’s not enough! Within a few months time these guys will be laughing at the 10 pound hand weights that we currently stock and they’ll be trying to bench press cars if we can’t get them the heavier weights their bodies will be craving!
We have the team, we have the trainers…we need your help with the tools. Power Systems, a fitness supply company, offers a weight set that features removable plates that would allow for all 20 of our contestants to customize according to their strength and ability. Amazingly, when we contacted Power Systems about the purchase of the weight set, we shared our team’s story and they graciously REDUCED THE PRICE BY OVER $300!
The small amount of equipment we use now requires a…shall we say… “creative” use of our time, space and bodies. We often rotate equipment or share weights and we use ‘unconventional’ props; but as their stamina increases, we are going to need more.
The addition of the weight set would allow for our entire team to exercise together, a key component for motivation, and reduce their risk of injury from our “creative” compromises.
Please Click on Photo above and make your donation to Team Nampa Fit Studio!!
I am so excited for this team and love being apart of the studio and it’s vision.  Jill Knapp

Monday Motivation!!

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