Archive for October, 2013

Pumpkin Circuit and Pumpkin Pie With Nut Crust Recipe



  Did you know that pumpkin is very high in alpha- and beta-carotene? Taking in these two carotenes has been shown to increase your life span. And what better way to eat pumpkin, than in pie form? This recipe from Healthy Living How To is a great one to try.   Pumpkin Pie with Nut Crust  
Nut Crust 
Prep Time:  5 minutes Cook Time:  15 minutes   Ingredients1 cup Almond Flour/Meal ½ cup Bob’s Red Mill Hazelnut Meal/Flour ¼ cup Extra Light Olive Oil or Coconut Oil Pinch of Himalayan Sea Salt   Directions
1.     With a fork, mix oil with nut flour and salt until you have a “crumble-like” texture.
2.     With fingers, pat curst into bottom and halfway up the sides of a 9 inch pie plate.
3.     Bake at 350 degrees F for 15 minutes or until lightly brown.
4.     Much be completely cool before filling.
Pumpkin PiePrep Time:  3 minutes Cook Time:  50 minutes   Ingredients15 oz. Can Farmer’s Market Organic Pumpkin 13. 5 oz. Can Native Forest Organic Coconut Milk ¾ tsp. Ground Cinnamon ½ tsp. Ground Nutmeg ¼ tsp. Ground Ginger ¼ tsp. Ground Cloves ½ tsp. Himalayan Sea Salt 1/8 tsp. Stevia Extract Powder 2 Large Organic Eggs 1 Nut Crust   Directions
1.     Mix pumpkin, coconut milk, spices and stevia together.
2.     Add eggs and mix slowly just until thoroughly mixed.
3.     Pour pie filling into nut crust.
4.     Bake at 425 degrees F for 15 minutes, then reduce temperature to 350 degrees F for an additional 35 minutes.
5.     Thoroughly cool and chill before serving.  What's your favorite way to prepare pumpkin? I would love to hear it.

Are you toxic? 5 Tips to reduce toxic load



1. Gentle detox Use foods and herbs that support liver, kidney, and colon detox. Drinking a glass of warm water with the juice of half a lemon first thing in the morning is a simple way to support liver health. Encourage elimination through the skin (the largest organ for elimination) by sweating. 2. Buy organic This will help you avoid exposure to harmful herbicides and pesticides.   3. Avoid processed and package food They are packed with chemical ingredients, artificial sweeteners, and trans fat - your body doesn’t recognize them as food, and will spend a lot of energy processing, detoxifying, and eliminating them. 4. Avoid alcohol Processing alcohol is a hard job for the liver. Give him a break. 5. Upgrade your household products A great way to reduce the amount of harmful chemicals that you and your family are regularly exposed to. Here is an interesting article about some ways to avoid dangerous products in your home. Organic consumer report My favorite way to detox is by using a 30 Day Detox and Fat Burning System. Combined with the other steps from above, you will be looking and feeling better than you have in a long time.

Dark Chocolate. Is it healthy? How can you tell?



  In an ongoing search for the truth in health and fitness I have subjected myself to many terrible things. I believe in experimenting with theories and research before I pass the information on to my clients.  This is not one of those times. My friend Jenny Johnson, who has the awesome title of Independent Chocolatier, was educating me on how to know if your chocolate is healthy or not and I thought you might find it as interesting as I did.  My personal research continues on this subject, but here is Jenny's chocolate education moment. The truth is that the percentage of cocoa (or cacao) in dark chocolate really doesn't matter.  Well, only if you enjoy eating very bitter chalk, then the higher the better.   I know what you are thinking, "I've always heard dark chocolate was good for me".  Don't worry, its level of goodness has not changed.   First, let's find out the difference between cocoa and cacao and then we'll talk about why it's not so important.   Cacao generally refers more to the raw, unprocessed form of chocolate.  While cocoa generally refers to the processed form of chocolate.  A helpful definition can be found here:  Many times, though, you will see the terms used interchangeably.   What makes dark chocolate good for you anyway?  It is something called cocoa flavanols.  Cocoa flavanols, when consumed, can help support your circulatory system.   So if cocoa flavanols are in cocoa, the more cocoa you eat, the more flavanols you are getting, right?  You can see where the idea of eating a higher cocoa content came from.   But here's what matters.  The percentage of cocoa flavanols that are left after processing depend greatly upon the method used to process the cacao.   Think of it this way-does a vegetable that is boiled to mush have the same vitamins and minerals as one that is raw or that has been minimally cooked?  The same is true with flavanols.   How the cacao is processed determines the cocoa flavanols that are retained.  The real benefit comes from the percentage of flavanols, not the cocoa percentage.   Flavanol content is not carried on chocolate bar packaging so it is almost impossible to know exactly what you are getting.  However, there is one company that uses a patented process that retains more of the cocoa flavanols during processing.  That company is Mars® and the process is known as Cocoapro®.  You can read about the process here:   Dove® chocolate is made by Mars® using this process and Dove® dark has been used in medical research.  If you enjoy reading clinical trials, you can find a lot of information here:   Occasionally they do look for study participants.  I've thought of applying but I might have an unfair advantage 🙂   So the next time you spring for a chocolate bar, unless you want bitter chalk, find something that is pleasing to the palette.  I just go for a Dove® dark bar.  I find it pleasing.  All the flavanols are just a bonus.  
Do you have more questions about chocolate? Are you like me and now you want to go buy some chocolate? You can contact Jenny at and she would be happy to help.

That creep! Has this happened to you?

Nothing creepy here

Nothing creepy here

  Have you ever heard the term weight creep? Maybe you’ve heard it called by its other name. Also known as, I woke up one day and realized I had gained 25 pounds. Weight creep is where you gain 1-2 pounds per year and slowly put in weight. A lot of my clients came to me for help after their eyes were opened to the weight creep. Many of our clients are in their 40’s and 50’s and have experienced this slow, but steady weight gain. They got busy raising kids, building their careers, washing their hair, feeding pets, and the other 100 things women seem to be able to get done in a day. They started this schedule in their 20’s and now 20 years later, there is an extra 20-50 pounds more on their body. And it seemed to get there overnight! Darn that Fateral Express. Let that one sink in. This weight creep can be due to many factors, such as: inactivity; metabolism slowing down; stress; not enough sleep; and poor nutrition. The main one I want to address is poor nutrition. It is very common for proper nutrition to be the first thing to go in a busy schedule. The main culprits are: -Not looking at serving sizes/portion control -too many liquid calories (alcohol, sodas, coffee, juice) -Sneaky add on calories (mayo, oils, sauces, butter) -BLTs (Bites, Licks and Tastes)/grazing -Mindless eating You can add on a ton of calories with those factors above. But hope is on the way! The best way to cut these off at the pass is to start keeping a food diary. When you have to record what you are putting into your body, it makes you more conscious of your food choices. The simple rule is, if it has calories you have to record it. This will give you a blueprint of how your typical day looks from a nutrition perspective. The food journal will show you how much you are eating, when you eat the most, what types of food choices you make, and an approximate number of calories you are taking in. This eliminates the guess work and the very common “I think I eat pretty good?” statement/question I hear pretty often. The best thing it does is gets you consciously thinking of what you are putting in your body. Takes away the guess work. “What gets measured, gets managed.” -Peter Drucker

You Are Enough

I'm fat I eat horrible I look terrible I never make progress I keep screwing everything up I can't do that I'm just not good at that I will never be able to do what she does I will never look like she does   Does any of that sound familiar?   I got together with some of my clients to see what has been working and what they have been struggling with. Many of them said similar things to what you see in the list above.   Unacceptable.    So here is my plan. I have enlisted the services of the health coach Holley Porter-Wright. A few months ago Holley led an emotional eating seminar that was transformative for so many of the attendees. She has an amazing ability to get to the heart of the problem and give options for a solution.   Our plan is to offer a life changing seminar called You Are Enough. Some of the things you will learn: -The best way to start any program to insure you will be successful -how to take the power away from the scale -how to finally feel good about your body, at any size -why the negative talk you say to yourself is so destructive -that you are ENOUGH This is going to be an empowering seminar and I am really excited about. The seminar will be Saturday, November 9th at 10:30am at the Yoga HOM studio. It is only $20 for the whole session and comes with a 100% money back guarantee. That is how certain we are that this will be a life changing event.   Space is limited, so please register today if you are going to come. You can register at the link here ----> You Are Enough  

My Aunt Ruth, my hero



Have you ever asked yourself what you would do if you were given a year to live? You've probably thought things like go on trips, spend all of your money, etc... I've thought the same things, but I've been shown the way you are supposed to do it now.   My Aunt Ruth (AKA Mimi) died yesterday after battling a brain tumor for much longer than the doctors ever thought she could. She went in her sleep surrounded by loved ones. She went peacefully because I think she truly was at peace.   The reason I think that is because she spent the entire last year living with her heart. She had a light about her and a genuine and obvious appreciation to be able to see another day. True gratitude for flowers, sunsets, and a hundred other things I brush off every day. I take it for granted that I will wake up every day as healthy as can be.   She made sure all of her loved ones knew that she loved them every time she saw them. And she didn't need a reason for it, just seeing you was enough. She would look you in the eyes and tell you she loved you. I just assume my family knows.   She did not hold back anything she felt, so no one in her family has to guess where they stood with her.  How is it the person who is dying is the strongest one in the family? I never saw her feeling sorry for herself, blaming others, or being anything but a warrior. She had courage and toughness beyond anything I can imagine.   I formed the Mimi Kelley Foundation awhile back to help with some of the costs associated with her fight with cancer. Now that she has passed on, I would like to use her foundation as a way to honor her memory.   She had a love and passion for kids. Her grandkids were an absolute treasure to her and she loved every second she spent with them. The Mimi Kelley Foundation will be a charity to help brighten the days of children who have brain cancer.   It may sound like something small, but that is what my Aunt Ruth did for others and I want that to live on. To be able to light up a room like she did and make everyone in it smile. I think that would make my aunt smile as well.   If you would like to donate, please do so below. Also, if you know of any children we can help please let me know.
Thank you Aunt Ruth for showing me how to live, while you bravely waited to die. You're my hero. I love you and I will miss you.  


How to get Revenge

  Have you ever heard the quote, "The best revenge is a life well lived."?   It really makes sense to me, but I see too many people going the complete opposite direction. I see more and more people who get hurt and then take it out on themselves.   It could be a spouse, family member, an employer, or any number of people that hurts them and it leads to self defeating behaviors and an overall negative attitude about life. They take solace in food, alcohol, solitude, anger, and many other destructive things.   They let themselves go completely and their health suffers tremendously.   Is that you? If you have gained more weight than you ever thought you would, what happened? Look back.   Do you remember a turning point? Chances are it leads back to some point where you were hurt.   Find that hurt and use it as fuel for success, rather than an anchor to hold you back.   Don't let that person continue to win!    The best way to get back at the person that hurt you is to forget them. You're worth the effort, so work on you and forget that hurt.    

I hate scales

We just wrapped up a Body Transformation Challenge within our boot camp and the results were astounding! Maybe it had something to do with the winner getting $600. I will tell you more about the transformation contest and how people got the best results later.   For now, I want to talk about fat. Body fat percentage to be exact. Do you have any idea what yours is?   Just so we are clear, I am not talking about BMI. Some people confuse the two things. BMI is a measurement based on height and weight, but does nothing to measure actual fat. you can calculate yours here -->BMI   I'm not a big fan of BMI because to does not take muscle mass into account. I am in the overweight category at 6'2" 195 pounds. My hard earned guns are holding me back!   The main reason I want to talk about body fat is because it is another nail in the scale's coffin.  If you are basing your success solely on what the scale says you missing a big part of the picture. Be careful, there's math ahead.   One of my clients went from 138.8 pounds all the way down to 138 pounds in 4 weeks. 0.8 pounds baby! Time to talk trash about your trainer and feel like a failure right? Not so fast my friend.   We checked her body fat with calipers and she had lost 4% in weeks. In the beginning, she was 138.8 pounds and 38% body fat. At the end she had dropped down to 138 pounds and 34% body fat.   Here's where the math happens. Multiply 38% times 138.8 and you get 52.7. That is the number of pounds in fat she had.   Then you multiply 138 times 34% and you get 46 pounds of fat.   52.7 minus 46 gets you 6.7 pounds of fat lost in 4 weeks. That is excellent! Maybe you need a visual explanation. Check this out:  
Imagine taking 5 grapefruits off you and then some. Would you rather have that off your body or just 5 random pounds off your scale? Body fat percentage gives you a truer picture of what is going on.   So before you get all upset about what the scale tells you, get a grip and take stock of everything. Are you feeling better? Is your body stronger? Are your clothes looser?   So many people get completely thrown off track because of some number on a scale. Do NOT let that be you. Be fit, get stronger, eat healthier, and you will eventually achieve all of your weight loss and smaller clothes goals.

10 Reasons You Should Be Exercising Outside

Fall is my favorite time of the year to exercise because I do 99% of my workouts outside. It is beautiful right now!
I actually feel weird when I exercise indoors. Even though the temperature is always nice and I don't have to worry about this weird neighbor I have who pulls out a chair and watches me exercise, I don't like it as much.
That is a weird twist because I used to do nothing but gym workouts. I started to wonder why that is, so I did some research. Turns out researchers have proven that there are some awesome benefits to exercising in the great outdoors.
Top Ten Reasons You Need To Exercise Outside
1. 50% greater improvement in mental health over gym workouts.
2. It decreases tension, anger, confusion, and depression (know anyone who could use less of those beauties?).
3. Increased rates of exercise compliance (easier to stick to your workout routine).
4. Vigorous, outdoor exercise increases energy and alertness better than a cup of coffee.
5. Much higher Vitamin D levels. In a related note, people with low Vitamin D levels are twice as likely to be overweight than people with normal to high levels if Vitamin D.
6. Helps you sleep better at night.
7. Test subjects scored 50% better on a creativity study after exercising. Side note, you have to go phone/MP3 free for this one to work.
8. No need to worry about germs on the equipment or waiting on the guy who is reading a novel while camped out on the piece of equipment you need.
9. Better way to increase your fitness level, especially for runners. Dealing with wind, temperature changes, different terrain, etc... makes your body work harder, expend more energy, and become more resilient.
10. Adventure Boot Camp is outside. This has been scientifically proven by the way.

This is how to avoid SADness

Are you on the SAD eating plan? If you are then you fit right in with many of the people in America.
SAD=Standard American Diet
The SAD is characterized by:
-processed foods
-sugary drinks and desserts
-very little fruits and vegetables
-large amounts of refined grains
Sound familiar? If you are eating lots of fast foods and other "convenience" foods, then this is the types of foods you are taking in.
As you can guess, obesity is a major side effect of eating SAD. But it comes with a whole host of other problems:
-Cancer (especially colon cancer)
-Death from heart disease
-Kidney and gallbladder issues
Scary stuff right there. It's what one of the main reason I got involved in Isagenix. It is not perfect, but it is a whole heckuva lot better than the typical burger and fries meal!
A study from 2004 found that 3 out of 4 meals eaten outside of the home were fast food meals. Not many healthy options there. If fast food is a regular part of your nutrition plan, you have to change that. Period.
Get a game plan together for your meals, especially where you are at your weakest. Look at your eating habits throughout the week. Which meals do you struggle with the most? Start there, fix that first, and you are well on your way to not being SAD any more.
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