1. YOU TIME!! YOU DESERVE IT!!  Many take the time to take care of others, (your family, spouse, co-worker). Many don’t take time for themselves leaving no me time. Your exhausted and feel burnt out.  It’s a must to take time for yourself.  After a good workout you will take care of others better. Make “YOU Time” a priority!

2. How do you feel after a great workout. I always feel fantastic after I workout.  It is a natural high.  A natural antidepressant.  Next time you don’t feel like going to workout remember how good you feel after your done!!

3. Having Fun!! You need to make sure your exercise is fun!  Nope not all of mine is but every other day I mix things up and instead of going to the gym I go to Nampa Fit Studio and take a Zumba or turbo kick class or I do a Lunch Crunch class.  This makes things fun!! I know I need my weight lifting time but if I did not do classes I would go crazy being board and I would give up.  So mix it up!!

4. Fitting into new clothes!! Feeling great because you are not fitting into your clothes.  Get rid of the big clothes as the weight is coming off it’s more motivation to keep the weight off not having them around!!

5. The Burn!! Calories burned during a good workout is priceless.  The more exercise you do the more calories you burn!

6. The Adrenaline Rush! There is nothing else like it.  I do get a natural rush when exercising.  It makes for accomplished days.  On the day’s I exercise I get more done and am in a better mood. 

7. Stress Relief! Work, Kids, Busy life.  This all can cause us stress.  A good workout can help get rid of that stress.  It really does make a difference.

8. Having a workout partner! This can give you that extra push sometimes needed on day’s you really just don’t want to workout.  Having someone else count on you to show up really does motivate the soul!

9.  Having a trainer. Worth the money if you are new to working out. Also can help motivate you.

10. Before and After Photos! Do it. Take a before photo. Hang in somewhere you can see it.  As you are getting healthy and losing inches take after photos until your final after photo.  Put them together to motivate yourself to keep the weight off!!

Click here to read my story! It was not a easy journey in fact at times it was down right hard! But in the end it is worth it!!  YOU CAN WIN THE FIGHT!! I just started back to the gym 2 weeks ago after vacation and taking a small break. Boy am I glad I did. I have more energy for me and my family!

Happy Tuesday!!

July 8 Experience TRX on Tour Boise This is a free day of learning about the TRX body weight restaurant training.  This system is used in the show The Biggest Loser. Check out this free hands-on demonstration at the West Y-City branch starts at 10 a.m. to 1 p.m., and take the TRX 40/40 Challenge for a chance to win a TRX. Click here to learn more about TRX.

July 8  through 9 American Cancer Society Relay for Life ~  This is heald in Boise at Bishop Kelly High School, this event is like no other. Teams of walkers and runners camp out and take turns doing laps around the track, all in an effort to raise money for the American Cancer Society. The relay celebrates those who have lost their battle with cancer, remembers loved ones lost, and battles back against the disease. For more information, click here:

July 9 Spudman Triathlon~ This is held in Boise. If you want to test your personal fitness limits, here’s a great way to do it.  This event includes a 1.5K open water swim at Spring Shores Marina, then a 40K bike ride over the hilltop summit, and finally a flat 10K run along the Boise River Greenbelt. It starts at 9 a.m.  For more details  click on this link:  http://www.ymcatvidaho.org/programs/races/triathlons/7092011-spudman-triathlon

July 9 Fit for Life Half Marathon This is held in Boise. If you love running and swimming and biking,  This is for you!!  You can choose from half marathon, 10K or 5K courses. Part of the City of Trees Marathon series, this event starts at 7:30 a.m. at Hawks Memorial Stadium.  For more information Click here:

July 16 2nd Annual Logan’s Run with Hope This is a 5K run and walk to raise awareness for SIDS it is in honor of Logan White, who died in her sleep in 2009.  Proceeds benefit First Candle, an organization dedicated to helping babies survive their first year of life. The event takes place at Veteran’s Memorial Park. For more details  Click on Here.

Monday’s can be the hardest day to get that workout in.  The pay off for doing it is so worth it. So make NO Excuses and “Get Up and Get Moving:

Infographic Via: Golden Rule Insurance Company

Don’t forget to come in and try a class on the The Studio!!   The Studio’s 1 YEAR celebration and it’s GONNA BE GOOD!!!

June 20th is FREE FOR ALL!!! Pick a class (or two) get registered and bring a friend. When you get to class you’ll be entered to win great prizes- when you bring a friend you’ll be entered to win again!

So sign up today so you will get your spot!!  Nampafitstudio

Click here to see original article in the cook book!! We are on page 10! I was bummed that they messed up on Mason’s name calling him Nathan in the article and I can’t seem to understand how this happened since there was a fact checker who spell out all names but I feel blessed that my family got to be apart of this fun adventure.

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

* Amount Per Serving
* Calories: 203.1
* Dietary Fiber: 9g
* Total Fat: 4.0 g
* Sodium: 52.2mg
* Total Carbs: 238.1 g
* Protein: 20g

BREAKING NEWS! Monday June 20th is The Studio’s 1 YEAR celebration and it’s GONNA BE GOOD!!!

June 20th is FREE FOR ALL!!! Pick a class (or two) get registered and bring a friend. When you get to class you’ll be entered to win great prizes- when you bring a friend you’ll be entered to win again!

So sign up today so you will get your spot!!  Nampafitstudio

Hated the Pyramid! I LOVE the plate!!

Click Here for more information:

News & Tips at Greatist.

Click here to listen to Tip # 1

Dear Studio Students (and would be students)

Student Jill Knapp lost 100lbs and reminds us that there will ALWAYS be road blocks on every fitness journey. The Studio is honored to have Jill Knapp as one of our most devoted students. Her journey hasn’t been easy –  in fact, sometimes it’s been down right awful! While trying to reach her weight loss goals she suffered a shattered ankle, the loss of a dear family member, and the everyday challenges of balancing family life with personal time. Jill Knapp’s 100lb Weight Loss   Check Out Jill’s Blog For Inspiration and Fit Tips

I have been addicted to sugar. For me the only way I can lose and keep weight off is cutting out sugar all together. I have had some e-mails through the years of people in tears because they can’t seem to get off sugar and it’s upsetting their life. Most people overconsume refined sugar because the good taste. Many people will choose the palatable foods over the non palatable foods because the rewarding aspects of the ingestion.

The problem is if you are overconsuming so much you can lose control over your eating habits and give up your health. I think sugar is the main culprit to the obesity epidemic in our nation. Getting off sugar is a process. I got headaches the first week and I was exhausted but once your off of it for a few weeks you do feel better. More energy. No sugar hangovers and your body starts to function so much better.

If you choose to go off sugar make sure you are drinking lot’s of water to flush the system. Be patient with yourself as you will be tempted at every angle but if you get through that first week you really will be proud and start feeling really good!!

Here what Dr. OZ has to say about sugar addiction:
Click here

With the kids home all summer we really should know what they are eating.  Reading the labels of what we buy is the best way to know how much Sugar and other things they are getting.  It’s know fun dealing with kids that have sugar highs due to eating to much sugar.  So take some time when you shop and read the label.

• A free food is one with less than 20 calories and 5 grams carbohydrate per serving. Examples
include diet soft drinks, sugar-free gelatin dessert, sugar-free ice pops, sugarless gum, and sugar-free

syrup.
• Sugar-free does not mean carbohydrate-free. Compare the total carbohydrate content of a sugar-free

food with that of the standard product. If there is a big difference in carbohydrate content
between the two foods, you may want to buy the sugar-free food. If there is little difference in the
total grams of carbohydrate between the two foods, choose the one you want based on price and
taste. Make sure to read the label carefully to make the best choice.
• “No sugar added” foods do not have any form of sugar added during processing or packaging, and
do not contain high-sugar ingredients. Remember, they may still be high in carbohydrate, so you
have to check the label.
• Fat-free foods can be higher in carbohydrate and contain almost the same calories as the foods
they replace. One good example of this are fat-free cookies. Fat-free foods are not necessarily a
better choice than the standard product, so take the time to read your labels carefully.

Taking a Closer Look at the Label
The information on the left side of the label provides total amounts of different nutrients per serving.
To make wise food choices, check the total amounts for:
• calories
• total fat
• saturated fat
• cholesterol
• sodium
• fiber
• total carbohydrate

Using the information found in total amounts

Total amounts are shown in grams, abbreviated as g. or in milligrams, shown as mg. A gram is a very small amount and a milligram is on-thousandth of that. For example, a nickle weighs about 5 grams. So does a teaspoonful of margarine. Compare labels of similar foods. For example,choose the product with a smaller amount of saturated fat, cholesterol,and  try to select foods with more fiber.

Calories
If youare trying to lose or maintain your weight, the number of calories you eat counts. To lose weight you need to eat fewer calories than your body burns. You can use the label to compare similar products and determine which contains fewer calories.

Sodium
Sodium doesnot affect blood glucose levels.  However, many people eat much more sodium than they need. Table salt is very high in sodium.  You might hear people sue “sodium” in lieu of “table salt,” or vice versa.With many foods, you can taste how salty they are, such as pickles. But there is also hidden salt in many foods, like salad dressings,canned soups and other packaged foods.  Reading labels can help you compare the sodium in different foods. You can also try using herbs andspices in your cooking instead of adding salt.  Adults should aim forless than 2400 mg per day.  If you have high blood pressure it may be helpful to to eat less.

Total Carbohydrate;
If youare carbohydrate counting, the food label can provide you with the information you need for meal planning. Look at the grams of total carbohydrate, rather than the grams of sugar. Total carbohydrate on the label includes sugar, complex carbohydrate, and fiber. If you look only at the sugar number, you may end up excluding nutritious foods such as fruits and milks thinking they are too high in sugar. You might also overeat foods such as cereals and grains that have no natural or added sugar, but do contain a lot of carbohydrate. The grams of sugar and fiber are counted as part of the grams of total carbohydrate. If a food has 5 grams or more fiber in a serving, subtract the fiber grams from the total grams of carbohydrate for a more accurate estimate of the carbohydrate content.

Fiber
Fibers part of plant foods that is not digested. Dried beans such as kidney or pinto beans, fruits, vegetables and grains are all good sources of fiber. The recommendation is to eat 25-30 grams of fiber per day.People with diabetes need the same amount of fiber as everyone else.

Sugar alcohols
Sugar alcohols (also known as polyols) include  xylitol and mannitol,and have fewer calories than sugars and starches. Use of sugar alcohols-in a product does not necessarily mean the product is low incarbohydrate or calories. Eating to much of these products can cause diarrhea.  I just don’t do well with sugar alcohols.  I also get a very bad stomach ache when I use splenda so I use stevia instead.

List of Ingredients
Ingredients are listed in descending order by weight, meaning the first ingredient makes up the largest proportion of the food. Check the ingredient list to spot things you’d like to avoid, such as coconut oil or palm oil,which are high in saturated fat. Also try to avoid hydrogenated oils that are high in trans fat. They are not listed by total amount on the label, but you can choose foods that don’t list  hydrogenated oil in the ingredient list. The ingredient lists also a good place to look for heart-healthy ingredients such as soy;monounsaturated fats such as olive or canola oils; or whole grains,like whole wheat flour and oats.  My kids can not tell I am using wheat flour.

Click Here For Tips if You have Diabetes

A few tips for mom’s.  Instead of otter pops which are 100% Sugar opt for GoGurt  and put them in the freezer.  They are much healthier and still can be refreshing during the summer.

Save Soda for a special night.   Soda is bad for everyone so we all need to watch it but letting our kids have soda on a daily basis is just wrong!I buy a new water bottle for my family each spring so we are
set for summer. No one leaves the house without it so then no one needs to say I am thirsty and we have to stop and have to make a choice on what to get.

Hope to see you at some of the events.

I just found out about this 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!!

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.

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There is a difference! I know so many wonderful ladies that are way too hard on themselves when it comes to their weight or what the scale says. I am hard on myself. I think in our society it is so hard not to be hard on ourselves. But let’s stop making it about the scale and let’s start making it about being healthy and being good to our bodies by eating right and exercising. I had to share this clip I found on line. It really makes you think!!

One hundred ultimate viewers will make guest appearances, all of whom have lost over 100 pounds. These guests include a doctor who was once morbidly obese and a girl who is just 11 years old. Be sure to see the final results of there inspiring transformations!! Oprah will also be talking about her own weight, its ups and downs, and all she will share her successes and failures. We know that Oprah herself has a lot to teach when it comes to fad diets, she has tried them all.Check your local listings for show times.  It will be on this coming Monday May 10th

What a week.  On a personal note I was struck with the worst flu I have ever had.  Now it ends up I have strep throat.  I have been in bed for 4 days.  Last night I made it down stairs for the biggest loser to make it right back up for another healing night of sleep.  Today is the first day I actually have a bit of energy.  I wanted to post about the biggest loser because it was such a great show.
 
It was Make over week and Tim Gunn played Fairy Godfather.   Carriage and all he granted each contestant 3 gifts.  So they had their hair done as 1 gift and got to pick out gown and men tux as 2nd gift and the third gift was the charm.  Irene and Hannah fell below the yellow line.  But before we could say goodbye to one of them here comes in Tim and the yellow line went “poof. NO one goes home.  

The room was full of joy and the night ended as Olivia sang. She kept a promise she had made that once she passed the 100 pound mark she would sing on the scale.  She has an amazing voice and looked beautiful!   The show is above. I would watch it if you missed it only because it was one of my favorite to date.

Diet = Aregimen of eating and drinking sparingly so as to reduce one’s weightto eat and drink according to a regulated system, especially so as tolose weight or control a medical condition.

Lifestyle Change= Modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.

Mychanges were very gradual. I did not go on a diet. In my mind a diethas finality and once you are done you go back to your regular eatinghabits and you gain the weight back.

On the other handa life style change is where you take the time to look at your lifestyle and evaluate what you want to change about your life. Then youget the information to help you make those changes. Once you have theinformation you apply it to your life and you then make a life stylechange.

For me it took the word’s you have diabetes.My hope is that you make a change before you are diagnosed withsomething that forces you to make change.

Making alifestyle change also needs to be slow so you allow your body and mindto get use to a new way of thinking and eating. You learn to change therelationship you have with food to a healthier one. The key to managinga lifestyle change is to eat in moderation. Make healthy choiceswhenever possible and limit yourself to a few bites of foods you justcan’t resist. If you incorporate 6 small meals a day plan you won’t feel deprived. You will also keep your metabolism moving. Check with your Dr. before starting any new plan.

Makinga lifestyle change also means including daily exercise. This should beintentional as well as generally being more active throughout the day.It does not mean you have to spend hours at the gym each day to achievepermanent weight loss. Some strength training a few days a week alongwith a 30 min walk is all you really need to do.you reach your goals!!

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
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.

AM Snack
1/2 apple and 8 almonds

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

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

PM Snack
1 protein bar

Dinner
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

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!!

originally posted at : diabetes.org

 I am so blessed to be featured in the annual eddition of Nampa Life Magazine!!
Click here: Once on the web site go to top of page and put in 66.

 Many people ask me how to make exercise a habit. I tell them you have to start out slow do something you love and make it fit into your daily routine.If you live anywhere near Nampa Fit Studio in Nampa.  Lunch Crunch is just what you need. 
Lunch Crunch Feeling crunched for time on your lunch hour? 
Skip the drive-through and join in a class that is sure to shrink your waist, not enlarge it! 45 minutes of fast-paced interval training using high intensity, calorie burning, muscle toning, tooshy lifting exercises during your lunch hour! Burn way more calories than a walk on a treadmill and get back to work feeling better, faster and stronger! What to expect: A rotation of upper/lower body conditioning with cardio bursts. Any fitness level welcome. Calories burned: 300+ (depending on weight and other factors)

So come work out with me today:  Click here to sign up!  

• One in every three Americans is at risk for type 2 diabetes; and
• One in four people with diabetes does not know he or she has the disease.

  There really is only 2 ways to lose weight!! Let’sput it this way. To lose 1 lb of fat you have to create a caloriedeficit of 35,000 calories. If you minus 500 calories per day, you willlose approximately 1 lb of fat per week

• You are going to have to take in fewer calories than you burn.                                                                                                                                                   

• You are going to have to burn more calories than you take in.

Tips To help you succeed. 

1. Log your food ~ Get a notebook: Keep track of your calories

2. Eat 6 ~   Eat 6 small meals a day to help speed up your metabolism.

3. You must keep meals simple ~ Make up your own plan. only you know what you like to eat. Make it healthy and stick to it.

4. Snack on Veggies ~ if you are hungry in between meals. Veggies are so good for you!!

5. Be consistent!! Stick with your plan until you reach your goal.

The Brain is so powerful!

                                                                                                          
Dr OZ called today’s show can you think yourself skinny? It was interesting and I found myself really believing you possibly can.  Take a look!


   

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!

My “Get Up and Get Moving” booth will be at Health Fest 2011 at theNampa Civic Center. I feel so blessed to be apart of this great day. Come see me at the Nampa Civic Center!

Rev up your health during the annual Free Health Fest!
Saturday March 19th from 10am to 4pm.
Morethan 80 Exhibitors are ready to jump-start your health withdemonstrations and expert advice on how to feel and look your best.
Joinus for a day filled with healthy activities, screenings andentertainment……contests and prizes for kids……and much, muchmore!

So mark your calenders and I will see you there! 
for more details click here.

It’s another Monday! Keep this thought in your mind as you go about your week. When you are tempted by junk food see this sign in your mind and be strong. It is one pound at a time.  Be patient with yourself.
Happy Monday and have a wonderful week!

Here is a everyone must try! 

Ingredients
Makes 1 Serving
1 1/4 oz angel food cake, torn into bite-sized pieces
1 cup sliced strawberries
1/4 cup plus 2 tbsp fat-free frozen whipped topping, defrosted

Directions
Add half of the angel food cake to a 12-ounce plastic to-go beveragecup that has  a lid or to a medium resealable plastic container. Top withhalf the strawberries, followed by half the whipped topping. Repeatwith the remain­ing cake, strawberries, and whipped topping.Cover andrefrigerate for up to 2 days.

Nutrition Facts
190 calories
42 g carbohydrates3 g protein
<1 g fat
trace saturated fat
0 mg cholesterol
4 g ?ber
282 mg sodium

What really goes on in a ZUMBA class? You’ve heard people talk about it. You’ve probably seen somewaistlines shrink because of it. You may even be able to hear it fromyour house! But you’ve always wondered…what really goes on in a ZUMBAclass??    Well, at The Studio it starts with some hugs and “Hello’s” to theclassmates you haven’t seen since last week, maybe you hear a successstory or two from people whose goals are finally in reach, followed bya warm introduction from the instructor who puts all your nervousjitters to rest and then...the PARTY STARTS!    Once that music with the Latin spice hits the speakers it is virtually impossible NOT to move your body! Check out this clip from one of our Zumba classes, then get over to www.nampafitstudio.com to reserve your space in a class because they are filling fast!    Great New Zumba Schedule: Mondays: 11:00am, 4:30pm, 6:30pm Wednesdays: 9:00am, 6:30pm Thursdays: 4:30pm, 8:00pm Saturdays: 10:30am, 1:30pm _____________________________________________________________________________________________

Look for our Nampa Fit Studio booth and Hip-Hop Hustle demo nextweekend at the 2011 HealthFest at the Nampa Civic Center! Bring yourfriends and family for free health screenings, tons of giveawaysand ONE FREE CREDIT for new students just for showing up!

Have you seen this yet?  Keep an eye out for the premier issueof Nampa Life Magazine, scheduled to be in your mailbox this month.Page 66-67 features an article about Studio student, Jill Knapp, whosuccessfully lost over 100lbs. We are honored to be a part of herjourney and yours. Read Jill’s Inspiring Story On Page 66  (and The Studio ad isn’t to shabby!)

Thank you for choosing The Studio. Without you, there is no us. Sincerely, Kim @ the gym!

Do you have achy muscles, numb limbs. or sore joints?  If so I can tell you these are the side effects of sitting for too long.  Many recent studies have shown that sitting too long put you at risk for obesity, diabetes, heart disease and other health problems.  Is it worth it?  NO!!

Now even if you go on your morning run or are a regular at the gym if you spend the rest of the day sitting you can run into some heath problems you don’t want.  Sitting to long is just plain bad for you.

Now Dr’s and researchers  say, it’s important not only to exercise but make sure you are breaking up prolonged hours of sitting.   So even if you exercise every day you also need to take breaks away from your chair and raise your heart rate.  Here are a few tips to help you get moving.

• Set an alarm that will remind you to stand up and walk around for a few minutes.
• On your lunch break take a nice brisk walk.
• If you can stand while you work.. Thomas Jefferson used a raised desk so he could stand while working.
• Make sure you choose leisure activities that don’t involve sitting. Dancing instead of a movie.

Sitting Is Bad For You

“Get Up and Get Moving” will be at Health Fest 2011 at the Nampa Civic Center. I feel so blessed to be apart of this great day.  Come see me at the Nampa Civic Center!

Rev up your health during the annual Free Health Fest!
Saturday March 19th from 10am to 4pm.
More than 80 Exhibitors are ready to jumpstart 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!

So mark your calenders and I will see you there! 
for more details click here.

Reading labels can help you make good food choices. Most foods foods in the grocery store list nutrition information on the package in a section called the Nutrition Facts.

• The Nutrition Facts tell you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, sodium, and fiber per serving.

• Nutrient content claims such as “low fat” provide a reliable description of the product.

• Foods that are exempt from the label include foods in very small packages, foods prepared in the store, and foods made by small manufacturers.

The Nutrition Facts

Here’s an example of a Nutrition Facts section. At the top, you’ll see the serving size and the number of servings per container. The information on the label is for the serving listed.
The serving on the food label may not be the same as the serving size in your food plan or the serving you normally eat.
If you eat twice the serving listed on the label, you would need to double all the numbers in the Nutrition Facts section.
For example, if you usually eat 2 cups of chili with beans, you’ll need to double all of the numbers in this Nutrition Facts section.
Nutrient Content Claims & Percent (%) Daily Value  Ever wonder what the difference is between fat free, saturated fat free, low fat, reduced and less fat? What to learn what the Percent (%) Daily Value is? Check out this section.
Extra Tips for People with Diabetes  Learn additional tips on reading food labels.

Take a good look at what you and your family eat and pay close attention to the LABELS!!

Dr. OZ had the the cutest guest Marjorie Johnson on his show today. She gave her recipe for her awesome Apricot pecan oatmeal muffins. A must try for a yummy healthy snack.Ingredients

Makes 12 muffins
1 cup quick cooking oats
1 cup buttermilk
1 cup all-purpose flour to make them healthier I would ditch the all purpose flower and add Prairie Gold 100% Wheat flour. It can be bought at most stores.
1 tsp baking power
1/2 tsp baking soda
1/2 tsp salt
1/2 cup dried apricots, chopped
1/2 cup chopped pecans
1/3 cup canola oil. You can also swap out the oil for applesauce for a healthier treat.
1 egg
1/2 cup brown sugar, firmly packed 

DirectionsPlace oats and buttermilk in a bowl. Stir to combine. Cover and let stand for 20-30 minutes. In a large bowl sift together flour, baking powder, baking soda and salt. Stir in apricots and pecans. Add oil, egg and brown sugar to the oatmeal mixture and combine well. Pour the oatmeal mixture into the flour mixture. Stir just to moisten the dry ingredients. It will look lumpy. Divide batter into 12 greased muffin cups.

Originally published at Dr.OZ.com

Use this chart and never overpay for organic groceries again!

Originally published at Dr.OZ.com

Hip-Hop Hustle is one of the HOTTEST fitness classes to hit the Valley in years and we’re bringing in an ALL STAR PRESENTER to show you how you fun fitness can be when you add a little FUNK! And the best part is…IT’S FREE!

Hip – Hop Hustle Anyone can dance with this fresh new format. The music is hot, the moves are easy and when you put it all together, you get a workout that seems to fun to be called intense- but it is! Your calorie burn will top the charts and you may not even notice! Learn More About Hip-Hop Hustle From It’s Creator- Chalene Johnson!

Powder Blue Productions All Star Presenter: Ashlee Hamilton You might recognize Ashlee from the ELITE VIDEO TALENT TEAM that brought Hip-Hop Hustle into millions of homes nationwide! Of course we all know fitness is more fun with friends- so now you can join in a Hip-Hop Hustle class at The Studio! Contact: ashleehamilton@turbokick.com

This one is on the house!

Belly Dance Instructor Reva Mahaffey (center) Reva Mahaffey – Belly Dancing Yea, we have that now! Meet Reva, she signed up for her first belly dancing class in 2008 and was immediately hooked. After studying for two years as an apprentice she began performing around the Treasure Valley and is very excited to be among the first instructors in Nampa. Her class could be described as soulful, progressive, tribal, even gypsy but Reva’s style can’t be summed up in just a few words- so we won’t even try! Along with a great calorie burn, Belly Dancing relieves stress, tones buns, thighs, (and of course belly’s) and allows you to open your heart and mind to a new world of femininity.

So sign up and joing the fun! Talk about a fun way to get shape.
Click on photo to sign up!

There are obvious symptoms and not so obvious symptoms. Many people out there just don’t even know they have diabetes. They are not aware of it because they are not feeling ill. The truth is that people don’t have the understanding of how serious diabetes is. Lack of knowledge really is a problem.

You really need to know what diabetes is, know how damaging it can be and take matters to act now, not later.

Type 2 diabetes is reaching epidemic proportions in the US, with the rest of the developed world following close behind. Type 2 diabetes was once known as
“adult-onset” diabetes, overweight teens in the US are being diagnosed in ever-increasing numbers. With kids as young as age 12.
Listen to the video below to learn more about what you need to know!!


Click Below to find out if you are at risk!!
“Diabetes Risk Test”

I had a wonderful time being on “Diabetes Power Show” The four amazing host of this show are Charlie Cherry, Chris Daniel and Chris and Theresa Moore. They do an incredible job of education on all kinds of diabetes topics. I would highly recommend listening to their show.

Click on image below to listen to the interview I did with this wonderful team.

I have a great plan that will really help all who struggle with emotional eating.
Journal your emotions instead of eating them. Work hard on digging deep and finding out why your turn to food for comfort.
Eating Plan of action:
1. Make your morning all about fiber with my Spinach Raspberry flaxseed oil shake. My recipe!
2. Afternoon snack: Spoonful of peanut butter. It will kill the sweet tooth and helps with dry skin.

I love helping others!! Remember to be good to yourself.

Know Your Risk

Learn the top 4 reasons why sugar should get the boot from your diet.

1. High Blood Pressure- Normal nitric oxide levels keep blood vessels healthy and open. Too much sugar in your diet decreases nitric oxide levels, causing blood vessels to become narrow, which causes high blood pressure and an increased risk for cardiac disease.

2. High Cholesterol- People who consume too much sugar are more likely to have lower levels of HDL, or good cholesterol, higher levels of LDL, or bad cholesterol, and higher levels of triglycerides, or blood fats. This clogs up arteries and blood vessels, leading to heart disease.

3. Liver Disease- A diet high in sugar is believed to exacerbate fatty liver disease.Too much sugar spikes insulin and drives fat into the liver cells,which causes inflammation and scarring, eventually causing the liver to become cirrhotic.

4. Insulin Resistance -When sugar enters the body, insulin opens the door to allow sugar into the cells. However, when there are continuous sugar spikes, insulin becomes less effective. Sugar can’t get into the cells and become“stuck” in the body, producing toxic effects that lead to obesity and the threat of diabetes.  Removing sugar from the diet has been the best thing I have ever done. I have more energy and less cravings.

Click here to sign up for this challenge

Originally published at Dr.OZ.com

Vegetables
Broccoli
Asparagus
Lettuce
Peas
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Carrots
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

Fats
Cold-water fish
Sunflower seeds
Pumpkin seeds
Avocado
Natural peanut butter
Low-sodium nuts
Olives and olive oil
Safflower oil
Canola oil
Sunflower oil
Flax seed oil

Carbohydrates
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta
Oatmeal
Barley
Beans
Kidney beans
Corn
Strawberries
Melon
Apple
Orange
Fat-free yogurt
Whole-wheat bread
High-fiber cereal
Whole-wheat Tortilla
Whole grains

Vegetarian Proteins
Tempeh
Seitan
Soy foods
Veggie burgers

Fats to Avoid
Sweets
Fried foods
Mayonnaise
Butter
Whole-fat dairy products

Exercise also boots energy and helps us manage stress. Studies show that it can save our lives and improve our quality of life.

According to the Surgeon Generals Report on health and physical activity higher levels of exercise are associated with the lowering of mortality rates.

Now I have to ask, with all of these benefits why is it that less than 50% of Americans are leading a active lifestyle??

We really need to start getting off the couch and start moving!

We know longer can afford to use the same old excuses that often keep us from moving.
I am too busy to exercise, I am too tired to exercise.

Let’s stop the excuses of life being to busy and start putting exercise as a priority.

Make it a priority.

“Get Up and Get Moving”

1. When going to the store or mall park as far away as you can from the entrance and walk.

2. If you must watch TV march, use a treadmill or do steps on your Wii fit if you have one.

3. Buy a pedometer to mark your progress. I just got one when I was on the Dr. OZ show and I had know Idea how hard it is to get in 10.000 steps a day. Now doing this every day I don’t have time to sit around. I have to keep moving.

4. Make exercise fun! Walking, running, Zumba, gardening. Do what makes you happy to get your body moving.

5. Walk during your lunch break.

6. Stick in your favorite work out DVD.

7. Make sure you have some variety in your exercise. Most people get bored and end up stopping exercising.

8. Take your kids on along long walk. Bike ride with your family. This will instill in your family the importance of getting exercise.

9. Train for an event. Having a mental commitment is a great way to get fit.

10. Honor yourself by making exercise apart of your life. Schedule time in your life for exercise.

Live Long, Live Happy!!

 Ingredients
Serves 6
3 medium sweet potatoes, peeled and cubed
Salt
2 lbs ground turkey
2 slices whole-wheat bread, toasted and buttered, finely chopped
1 egg, beaten
1½ cups chicken stock1 large shallot, finely chopped
2 tbsp chopped fresh thyme leaves
2 rounded tbsp orange marmalade
2 rounded tbsp grainy mustard
Black pepper
Extra-virgin olive oil, for drizzling
2 tbsp (½ stick) butter
2 tbsp wheat flour
Splash of orange juice

Directions:
1.  Preheat your oven to 425 degrees.
2.  Cover a baking sheet with parchment paper.
3.  Mix together the turkey, bread, stock, shallots, egg, thyme and marmalade.
4.  Mix in the mustard, salt and pepper.
5.  Make 6 mini meatloaves and place them on the parchment paper.
6.  Add some extra virgin olive oil on top of the meat loaves.
7.  Cook for 20 minutes or until the inside of the meatloaf reaches 165 degrees F.
8.  Create a gravy by melting 2 TB butter, and add in flour whilecontinuously whisking for a minute.  Add a touch of orange juice, 1 cupchicken stock and Worcestershire.  Let the sauce cook and thicken for afew minutes.
Originally published at Dr.OZ.com