#19 Water jug

I am the worst at getting my water intake daily and at the beginning of the year I got a few of these jugs to take with me to work and around the house so I could finish my water intake without having to think about it too much.  I know that you are really suppose to calculate by your weight, but I knew this would be better than just a bottle or 2 of water a day.  I also had a few packets of Stevia in it for flavor.  I have gotten mine from Walmart for a couple of bucks and even some at Dollar General.  Also what I have realized is that I have saved money because I just use my refrigerator to fill it up with the filter instead of buying all these water bottles all the time.

#18 - Stevia

I don't drink anything other than water.  Everything else just seems to be empty calories.  On occasion I might have a tea or maybe some milk, but other than that, its water day in and day out.  That gets boring though right?   Well I have learned that adding some Stevia packets or fluid into your water can change it and make it all better. 

#17 - Hummus and crackers

My snack/meal that I have been munching on lately is hummus and rice crackers.  I also will add celery and carrots to the hummus also to snack on. 

#16 - Ice cream

When I want a small sweet snack, I have found this ice cream that is dairy and soy free!  I love it, it taste good and it takes me about 5 days to eat it, cause I only eat a small pick-me-up at a time.  I know here locally I have found it at our United Supermarket for $5.99 for I think a pint size.

#15 Watermelon

Watermelon is my favorite food in the whole world!!! Now that its becoming watermelon season I have to put that on here.

These are the benefits of watermelon:

I have one kidney due to cancer, so number 9 and 10 really work for me!!! :)

#13 Take this test

We need to do know more about our body.  I honestly thought I was Endomorph, but when I took the test it said I am a Mesomorph.  When reading the definition, its true.  I can gain muscle mass really fast and I have to focus more on cardio which is totally boring to me.  My numbers though were the same for those two.

Endomorph: 25%
Mesomorph: 38%
Ectomorph: 38%

There are three main body types: ectomorph, mesomorph, and endomorph. You can be a combination of body types, but will predominantly be one over the other.
These body types are general groupings of body make-ups, as well as muscle and fat storage and distribution.

An ectomorph is characterized by long and thin muscles and limbs, naturally thin with lower fat storage and a have a harder time putting on muscle.
A mesomorph is characterized by larger bones, a solid torso, wide shoulders, trim waist and controlled body fat levels who typically puts on muscle easily.
An endomorph is characterized by increased fat storage, wider waist and larger bone structure who typically gains weight easily.

TAKE THE TEST HERE



This is me:

You are primarily a
mesomorph.

You have a naturally fit body but, to maintain or improve it, you should adopt an exercise and diet regimen that compliments your build. You can strength train more often and for longer periods of time, but be careful not to overdo it. Train with moderate to heavy weighs and keep a moderate pace, making sure not to rest too long between sets. You'll find you gain muscle quite easily. Don't fear; you won't get "bulky." When you're happy with your muscle size, simply train to maintain. Stick to a good, healthy diet to stay lean and muscular, and watch for any slow-creeping fat gains. Engage in and enjoy aerobic activities, but be careful not to overdo it.

#11 Air popcorn

I was once taught how to cook popcorn on the stove and it changed my life.  Its so much better to me than bagged popcorn and its so much healthier.

I add popcorn kernals and 100% vegetable oil ( you can also use olive oil) and put it in your pan on the stove and cover it with a lid and let it pop.  Once the popping slows down take it off the heat and let it pop a little bit more and be aware that when you open the lid, it might pop out at you.

Then just pour into a bowl and maybe add a little sea salt and shake it in the bowl to get everywhere and wa-la......delicious snack.  I always get the munchies before bed, right after work and this always lets me munch on something with little calories.

Also I read that the bag popcorn has unhealthy ingredients in them,HERE and also the popcorn flavorings has an ingredient in them that is from cement.  So maybe just watch what is in the fake flavorings.

#10 Kidney Cancer awareness

March is Kidney Cancer Awareness month.  In case you don't know this about me, at the age of 19 I was diagnosed with Kidney cancer. I had a tumor on my right kidney and they went in and removed it.  I was very blessed in not having to take chemo or radiation and since then it has changed my life and the way I view life.

If you are a fan of Christian music, Mark Hall from Casting Crowns was recently this past week diagnosed with the exact same thing as me and I believe he had surgery yesterday. 

Today, March 12th is actually wear Orange for World Kidney Day.

Since I have had my kidney removed and I have one functioning kidney, I value and think that my kidney is very precious.  When you face any terminal type of ill

ness, it truly changes everything about you. 

Now that I am walking closer to the Lord, the way I eat and the way I live is something that is very important to me more now.  God has shown me what type of ingredients and chemicals that most of our foods have in them.  Our bodies are not made to break these down or to consume.  I can see why we have so many health issues.  When I look at food, I honestly look at it and think, is this man made or did God make this?  Even God given foods like fruits and vegetables have chemicals on them.

This week in my weekly Healthy Living advice is to look more at the ingrediants in your foods.  What I was always told, is "If you cant pronounce it, you don't eat it".  Also look to see how many ingreadiants are in there.  Do they really need 47 ingrediants to make a cookie?  Think about it!

When or if you start to eat clean, give yourself 30 days.  You will start to realize and to notice in how you feel and that alone is addicting.  When I get in my vacation lazy weeks, I start to feel like CRAP and I get excited to go back on eating clean. 

This will always be a struggle of mine, but I know I have the drive to keep the body and temple God has given me, healthy as much as I can.

#9 Getting plenty of sleep

Its an obvious one but I know its a crucial one.  We need rest to make sure that our bodies are restoring themselves properly and if we really think about it, it helps our mental state and our mood swings.  I know scientifically they say your supposed to get an average of 6-8 hours each night, but I do think it depends on the person.   

Sleep, we all love it, especially when you wake up from a great night's sleep. In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase. Benefits are given below :-

You need plenty of sleep to stay healthy. Getting a good night’s sleep can have many benefits.
The

• You will be less likely to get sick.
• You will be more likely to stay at a healthy weight.
• You can boost your brainpower and your mood.
• You can think more clearly and do better in school and at work.
• You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.
• You can lower your risk of high blood pressure and diabetes.

How many hours of sleep do you need? 

Most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need. For example, stay away from caffeine in the afternoon. Kids need even more sleep than adults.

• Teens need at least 9 hours of sleep each night.
• School-aged and preschool children need 10 to 12 hours of sleep.
• Newborns sleep between 16 and 18 hours a day.

Does it matter when I sleep?
Yes. We have a natural cycle for when we feel tired and awake. Sunlight plays a big role in this cycle.
Our “biological clocks” are set to make us feel the most sleepy between midnight and 7 a.m. We’re most alert during the day, although many people have a sleepy period between 1 p.m. and 4 p.m.
Our natural sleep cycle is very hard to break or change. When people have to work during the night, they can have trouble getting enough sleep during the day. People who travel to a different time zone can also have trouble sleeping.

Why can’t I fall asleep?
Many things can make it harder for you to sleep, including:

• Stress
• Pain
• Caffeine
• Some medicines
• Sleep disorders, like insomnia

How can I tell if I have a sleep disorder?
Signs of a sleep disorder can include:

• Difficulty falling asleep
• Trouble staying asleep
• Sleepiness that makes it difficult to do daily tasks like driving a car

If you have any of these signs, talk to a doctor or nurse. You may need to be tested or treated for a sleep disorder.
  
Take Action! 

Small changes to your daily routine can help you get the sleep you need.

Change what you do during the day

• Exercise earlier in the day, not right before you go to bed.
• Stay away from drinks and foods with caffeine (such as coffee, tea, soda, or chocolate) late in the day.
• If you have trouble sleeping at night, limit daytime naps to less than 1 hour.
• If you drink alcohol, drink only in moderation. Alcohol can keep you from sleeping soundly.
• Don’t eat a big meal close to bedtime.

Set a bedtime routine

• Go to bed at the same time every night.
• Get the same amount of sleep each night.
• Make sure your bedroom is dark and quiet.
• Avoid eating, talking on the phone, or watching TV in bed.
• Try not to lie in bed worrying about things. Learn to manage stress.

If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing until you feel sleepy.

If you are concerned about your sleep, see a doctor
Talk with a doctor or nurse if you have any of the following signs of a sleep disorder:

• Frequent, loud snoring
• Pauses in breathing during sleep
• Trouble waking up in the morning
• Pain or itchy feelings in your arms or legs that may happen more often at night
• Trouble staying awake during the day

Even if you aren’t aware of problems like these, talk with a doctor if feel like you often have trouble sleeping

#8 Nature Box

Every month I order from Nature Box .  Its a website where you can order over 100 different kind of snacks.  Im not a big grab a bag of chips and by the time I know it their gone kind of a person.  So I just snack on a few at a time and they last me and I don't have to worry about whats all in them.  You can also choice if you want sweets or protein or some without sugar, etc.  Also every month you get an email stating what you want next in your box and they automatically take it out of your checking and in the mail for you.

 

Vegan

Our 60+ vegan snacks include dried fruits, nut mixes, and more.*

Made without gluten

Sensitive to gluten? We have 60+ snacks that are not made with wheat, barley, rye or other gluten ingredients.

Made without soy

We have 60+ snacks made without soy ingredients.*

Non-GMO

We have 55+ non-GMO snacks to choose from, with even more on the way!

Made without milk

If you don’t consume milk and milk products, we have 75+ snacks for you!*

Made without nuts

We have 60+ snacks made without tree nuts, and we're working overtime to add more.

*Just keep in mind that all of our foods are processed and packed in a facility that handles tree nuts, peanuts, milk, wheat, egg, and soy.

 

You can try a free trial too if you go to their website.  If it wont let you I have a code you can ask me for and I will give it to you!

#7 YES pills

I started taking YES pills about a year ago.  They have changed the way I feel and when I don't take them, I can totally tell a difference.  Here's a little info on them.

PEO Challenge: How to Get Enough Parent Essential Oils (PEOs)?

Parent Essential Oils start out in food, but by the time the food processors finish, these precious nutrients can be either converted to unhealthy trans fat, removed, or deactivated. Food processing presents an insurmountable problem whose hazards may be minimized by supplementation. Chemical processing and high heat transform PEO 's and other unsaturated oils into trans fats. You may recently have heard on the news about the damage trans-fats can do.

Your appetite can constantly stay "on" because your body is hoping you will give it these precious, essential oils.

Below are typical steps a food processor uses to make commercial cooking oils like those you buy at your local supermarket and eat at your favorite restaurants. Even though you may not want to consume them, it's nearly impossible to completely avoid them.
PEO Solution

Many of us are overdosing on harmful trans fats and not getting enough of the unprocessed oils containing the precious Parent Essential Oils. The EFA are cold-pressed and organically produced. You can rest assured there are no fishy oils that need to be masked with other flavors.

Fish have no oil glands so creating fish oil supplements basically means you get "juiced" fish. "Juiced" fish is the worst way to get your EFA's. No fish oil! And vegan.

Fish are exposed to contaminated water supplies. Fish toxins, including mercury, may magnify into higher and higher levels in these concentrated fish oils. Even if fish oil supplements claim to have removed harmful toxins, the processing needed to do so may also alter the natural oils. You do NOT want this regardless of who is making the claims for concentrated fish oils. Furthermore, fish is high in derivative omega 3—not the required Parent Essential Oils nature intended us to get.

Instead of relying on fish oil containing mostly "derivative-based" omega 3 oils, we use healthy organic Evening Primrose oil, organic high linoleic Safflower oil a and sunflower oil, all excellent sources of "parent" omega 6, along with organic flax oil for "parent" omega 3, to obtain what we consider the ideal science-based “parent” omega 6/3 combination.

The proper Parent Essential Oil ratio based on science is another extremely important issue that needs to be addressed. There is a misconception among nutritionists that we already get plenty of omega 6 in our diets. The problem is that we get very little pure, unadulterated "parent" omega 6 oils because, to get long shelf-life, most will be turned by the food manufacturers into cancer-causing trans fats or damaged in some way making them ineffective. Furthermore, and of extreme importance is the fact that you can easily "overdose" on excess omega 3, which can cause serious health problems. More than 97% of your body needs at least a 4/1 ratio in favor of unadulterated "parent" omega 6 over "parent" omega 3 because that is what your tissues and organs are made of.
Our unique PEO formulation takes into consideration the good unadulterated "parent" omega 6 you may already be getting in your diet, as well as carefully balancing it with the proper ratio of "parent" omega 3. We are the leaders in EFA science with such a specifically calculated balance, using naturally produced seed oils instead of fish oil, and providing the parent oil, and not just the derivatives.

We bring you convenience without compromising quality or requiring refrigeration. How do we know that our formula is so great? Because thousands of people from around the world rave about it. The Yes EFA formula satisfies your body's need for these essential oils thus reducing the body appetite naturally.

IMPORTANT: Be sure to take a minimum of 4 YES™ Parent Essential Oils daily for nutritional support and to help assist with appetite fulfillment. If you think you may forget, it is best to take all 4 at once, rather than to take just 2 on any given day. You may be pleasantly surprised with your new, lower appetite. The Yes Parent Essential Oils has a cumulative effect. You won't notice the full impact for a few days or first few weeks. That is why Yes PEO is so successful!

# 6 Pre-planned meals

 My body has gotten used to the way I ate before and so I knew I needed to change it up to get these last pounds off.  I hate getting up everyday to cook my meals so I thought it would be a great way to cook everything, have an option and have them ready for the week.  Lets just say I cooked for like a mini army, but I know now next time!!!

 I got these at Wal-Mart and the little white ones at Dollar Tree.

 I got 2 bags of beef fajita meat and cooked an onion and 2 bell pepper and mixed it all up.  I will use some to make fajitas and then some to make my bowl, like I get at Qdoba.

 I got these green beans at Sam's, they come 5, 1 pound bags for like 7.00 and then I added some minced garlic and some salt and pepper with it.  MY FAV!!

 Asparagus with some olive oil!!

 Zucchini and Squash cut and cooked on the stove.

 Some mixed vegetable that I also got at Sam's that came in a big bag.

 This is Quinoa and on the right is brown rice.

 Spaghetti Squash.  I baked it in the over for an hour and then took the seeds out and the picture below is the after math of running the fork thru it.  This was a very small squash so this only made like 2 portions, but I did get another bigger one later on.  You cant even tell that its not spaghetti!!

 Here's a better pic of the brown rice and Quinoa.

 More mixed vegetables.

 The aftermath.  I labeled them all.

 My snack baggies of cucumber, grapes, carrots and celery.

 Boiled Eggs!!! Great grab of protein.

 

 

So I guess I didn't take a picture of all the chicken I made too.  I made lots of chicken for protein and also the beef fajita meat.  I love this idea and as you can tell in the fridge I also have cheese sticks and I have other fruit for on the go.  I also have Arbonne Protein shake mix that I do with PB2 and I also got a big jug of water that I have been drinking everyday.  My 8 cups of water, even though I'm supposed to have more.  This has really been good to me and I really have enjoyed it and it has taken a lot of stress off of me. 

#5 - Apple Pecan Turkey Salad for Two

Here's the Dish

This apple pecan turkey salad recipe is packed with flavor, but not all of the unhealthy fat that is generally in chicken or turkey salad. This recipe is full of chopped apples and pecans, and the dressing is a creamy and  made with Greek yogurt, which makes it healthy and packed with protein. I personally like this turkey salad by itself, or wrapped up in a pita or low carb wrap! This recipe is also a great way to use up your leftover Thanksgiving turkey or chicken in a quick and easy way!

 

 

Ingredients

1 cup	Cooked turkey, diced or shredded (or cooked chicken breast) 1
1/4 cup	Plain low fat Greek yogurt
1/4 tsp	Lemon juice
1 small	Apple, diced
1 stalk	Celery, diced
1/2 tsp	Salt
1/4 tsp	Pepper
1 pkt	Stevia (optional)
2 tbs	Chopped pecans (or nut of choice)
Optional:	1/4 cup dried cranberries

 You can use leftovers from my crockpot turkey recipe, store bought turkey, or even rotisserie or crockpot chicken. This recipe is great for using up your Thanksgiving leftover turkey as well!

 

 

Method

The estimated total time to make this recipe is 5-10 minutes.

     

Add everything to a medium bowl, and mix well to combine.  Enjoy immediately at room temperature, or serve chilled over a bed of lettuce, stuffed in a whole grain pita, or just as is with a side of whole grain pita chips or crackers!

 

 

Nutrition Breakdown

2	Servings
215	Calories
8 g	Fat
10 g	Carbohydrate
2 g	Fiber
6 g	Sugar
25 g	Protein
5	WWP+*

*Weight Watchers Points per serving

 

 

#4 - Ezekiel Bread

Im not a big bread person, but sometimes I like to enjoy me a fast Turkey burger and because bread is pure sugar pretty much (starch) my Dr recommended Ezekiel Bread.  Here are some facts about it.

Awareness of the harmful effects of wheat has increased quite a bit in the past few years.
Given that wheat is a large part of most people’s diets, many are looking for healthy alternatives.
Several people have asked me about Ezekiel bread, which is different from most other types of bread.

What is Ezekiel Bread?

Ezekiel bread is different for several reasons.
Whereas most breads contain added sugar, Ezekiel bread contains none.
It is also made from organic, sprouted whole grains. The sprouting process changes the nutrient composition of the grains significantly.
In contrast to most commercial breads, which consist primarily of refined wheat or pulverized whole wheat, Ezekiel bread contains several different types of grains and legumes:

• 4 types of cereal grains: Wheat, Millet, Barley and Spelt.


• 2 types of legumes: Soybeans and Lentils.

All the grains and all the legumes are organically grown and allowed to sprout before they are processed, mixed together and baked to produce the final product.
I’d like to point out that wheat, barley and spelt all contain gluten, so Ezekiel bread is out of the question for people with celiac disease or gluten sensitivity.


There are many types of Ezekiel Bread and you will find it in the frozen section of the grocery store.  I do know Wal-mart does not carry it here locally.  You will keep it frozen due to the sprouting.

#3 - Weights

When I'm at home and like to get a mini workout in, I like to grab my 5 pound weights and do a lot of arm and back exercise's with them.  Its simple and yet I work on toning the arms.  Its something small while watching TV or want to get your blood flowing that wont take long and yet you can feel the burn.

# 2 - My Craving when wanting something sweet

This may or may not be the healthiest choice when I want something sweet or a little snack, but I eat it anyways.  I love to get a bowl, put some plain Greek yogurt in it, add some frozen fruit (thawed of course) and drizzle some honey over it to make it sweet and if I'm in the mood, add the Chia seeds!

I will grab some fruit and put it in the microwave for 30 seconds to a minute before adding it to my yogurt so its soft.  Each microwave is different of course, but I like it a little frozen.






Things I use:

#1 - Chia Seeds

I decided as 2015 starts, that I want to post each week of this year things that I use or of foods, recipe ideas, work regimens or different ways of becoming healthy and losing weight.

My first thing I want to post this year is Chia Seeds.  I have done research on Chia seeds and I have recently purchased some.  I have read where you can put just a tablespoon in shakes, soups, yogurt, and any kind of meals and not taste it.  The good thing about it is that its a filler.  Also, I was told by a friend that you can mix some with water and it will form into a gel, that it will actually be used as the filler so you wont eat as much. In theory, chia seeds are supposed to expand in your belly, helping you to feel full, eat less, and ultimately shed pounds.

Now I'm not depending on this for me to lose weight and I wouldn't recommend anyone else using it for that purpose, but the fact that it has a lot of good nutrients and antioxidants wont hurt to eat.

Here are some good reasons to eat Chia Seeds.....

Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds' lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids -- specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

Antioxidants

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Minerals

Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.

Satiety

Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

Gluten-Free

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Egg Replacer

The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.

Dyslipidemia

A study published in the "British Journal of Nutrition" showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

What Is Chia?

Chia is an edible seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. 

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.