Time to be our best selves....and be proud of that person.

https://m.facebook.com/story.php?story_fbid=10152433823682903&id=642847902


This video is so powerful to me. We often come down on ourselves because we don't look like the model in the magazine, or even worse,  that girl you see everyday at the gym. Why do we strive to look like someone else? If we could all learn to love ourselves, as we are, we might be a much happier population.

With this, I challenge you to do one thing everyday to become your best self. Maybe it's taking the time to do something that's been on your to do list forever, or maybe you need to step out of your comfort zone and do something that scares you. Maybe it's time to go back to school, or ask for that promotion you know you deserve. Maybe it's making amends with and old friend you lost, or picking up an instrument you used to play. Maybe it's buying flowers for your wife, or a golf game for your husband, so they remember you love and appreciate them. Maybe it means getting active for the first time in your life, and changing your diet. Whatever it is, it's time. Let's be our best selves....and be proud of who you are.

Xo

New article on Obesity...we must fight against it!

From thedailypress.com 

HOFBERG: Weighty Statistics

Written by Kate Hofberg· September 16, 2014 2:45 am 

Congratulations Mississippi and West Virginia! According to the Trust For America’s Health Report that came out on Sept. 4 about the state of obesity in the United States, you are the fattest states in the nation with adult obesity rates reaching a whopping 35.1 percent!

But hold up. Don’t slice yourself an extra big piece of self-congratulatory chocolate cake just yet, because the rest of the United States is not far behind you.

The statistics in the report that were released by the non-profit, non-partisan organization are disturbing, to say the least. In 2014, there isn’t a state in the union that has an adult obesity rate less than 20 percent, and 20 states are at, or above, an adult obesity rate of 30 percent. If we continue at this rate, the report says we can expect 50 percent of our population to be obese by 2030.

I wish I could say I’m surprised, but actually, I’m mostly just disgusted.

Forget Ebola. The obesity epidemic is one of the country’s most serious health problems, and frankly, it infuriates me. But if the statistics about weight trends in this country don’t horrify you, let me spew some more fun facts your way.

Did you know that adult obesity rates in the United States have doubled since 1980, from 15 to 30 percent? And adults aren’t the only ones having problems squeezing into their skinny jeans. Did you know that childhood obesity rates have more than tripled since 1980? Or did you know that 5 percent of 6 to 11-year-old children are severely obese and that more than 1 in 10 children become obese as early as ages 2 to 5? Sadly, it’s true.

Perhaps what’s more disappointing to me than the grossly increasing average size of our midsections is this new perception of what’s normal and healthy, in terms of body weight, that seems to be emerging in this country. According to the Centers for Disease Control and Prevention, the average American is 23 pounds heavier than his or her ideal body weight. And a 2011 survey by Russell Research, commissioned by Pollock Communications, found that of the 67 percent of Americans who are overweight or obese, astonishingly, only 52 percent believe that they have an issue with their weight.

Now that the average body weight tends toward swollen rather than svelte, too many people are dismissing the hefty number that the scale reads because they see others around them looking as wide as they are. This twisted and seriously distorted view of what healthy bodies should actually look like is making us a nation that is virtually numb to the harsh truths and consequences about the growing obesity epidemic.

Consequences? Yeah. Consequences. And big ones, no pun intended, at that.

I’m just curious. Would you think twice about eating that entire carton of Ben & Jerry’s Half Baked ice cream yourself in one sitting if you knew that rising obesity rates contribute to the increased rates of more than 30 serious diseases, including heart disease, arthritis and diabetes? The maddening thing is that statistics say that you probably wouldn’t.

What really frightens me is how much money Americans are spending on obesity related illnesses. Today, more than one-quarter of health costs in the United States are related to obesity. By one estimate from the American Heart Association, the United States spent $147 billion on obesity-related health care expenses in 2008. That accounts for almost 10 percent of medical spending, and, if trends continue at this rate, the cost of obesity could reach 18 percent by 2030. Good god.

As someone who used to be somewhat overweight herself, let me set the record straight by saying that I am not so much advocating a thinner society as much as I’m urging one that is healthier. There’s a difference.

I understand very well that when we talk about our own personal weights, body mass index, body types and genetics are all factors that need to be considered. I’m not trying to suggest, in the slightest, that anyone aspire to look as skeletal as Kate Moss, because being too thin is just as unhealthy as not being thin enough. What I am saying is that in America, where the majority of individuals need to lose weight to be healthier, we’ve made it too easy and comfortable to live large. Clothes made out of stretchy materials and “size inflation,” inexpensive and convenient fast food options, excessively large soda cups, bigger portions and wider seats in movie theaters and cars are just some of the ways that our society has engrained in its mentality that it’s okay to be not just overweight, but obese.

So what do we do? First of all, we substitute that large Coke for a glass of ice water and that Big Mac for a big salad. Then, we start seeing this report as a rude awakening. This epidemic isn’t going to turn itself around. Come on you guys. If we have time to binge watch episodes of “Orange Is The New Black” on Netflix, then certainly, we have the time to get our asses in shape.

RAW Coconut Lime Cream Cakes

Omg...I cant even tell you how impressed I am by these. They are sooooo yummy, and so guilt free! Must try!

pure2raw recipe: mini coconut lime cream cakes (raw, vegan, gluten free, grain free, soy free, dairy free, egg free)

prep-time: about 5-10 minutes

makes: about 12-14 mini cheesecakes, or one large 9 inch pie.

Crust Ingredients:

1 cup almond meal (I just crushed almonds in my magic bullet)
3-4 medjool dates

Directions:

place almond meal, and dates into a food processor. and pulse till combined.

take crust mixture and spoon into your mini cheesecake pans (or one large pie pan) and press into the pan. set aside.

Filling ingredients:

2 1/3 cup cashews
1/2 cup coconut oil
1/2 cup maple syrup or agave nectar (I used half of both)
1/3 cup fresh lime juice
about 2-3 tablespoons lime zest (about 6-8 limes)
1/4 cup water
Directions:

place all cashews, maple syrup, lime juice, lime zest and water into blender. blend for a little bit. then add in your coconut oil. and continue to blend till everything is well blended and the batter is nice and smooth. adjust lime taste to your liking. add more or less zest.

spoon lime filling on top of your crust in your mini cheesecake pans. if you want more of a lime flavor, top each one with a little lime zest. then place in freezer and let set for a few hours.

remove from freezer and pop out the mini cream cakes (as we like to call them) and keep in refrigerator till ready to enjoy cold or room temperature.

Quinoa and Grilled Corn Tacos

Hi all!

I've been inspired by a couple raw/vegan/vegetarian clients to do a bit of cooking! Here's my first recipe...came out sooooo yummy :)

 

Quinoa and Grilled Corn Tacos

1 1/2 cups cooked red quinoa

1 Tblspn olive oil

1 medium yellow onion, diced

3 cloves garlic, minced

1 cup vegetable/chicken broth

1 (14.5) oz can diced tomatoes with green chilis, undrained

1 1/2 tsp chili powder

1 tsp cumin

1/2 tsp paprika

1/2 tsp cayenne pepper

1/4 tsp coriander

salt and pepper to taste

3 ears of corn, cleaned and husks removed

2(15) oz cans black beans, drained and rinsed

Juice of 1 lime 

1/2 cup cilantro, chopped

For corn:

2 Tblspn lemon pepper

1 Tblspn olive oil

salt to taste

Serve with:

corn  tortillas

chopped cabbage

cheddar cheese

diced avocados

diced tomatoes

hot sauce of choice

Directions

Preheat grill. Coat 1 ear of corn with olive oil, lemon pepper and salt, Wrap in foil and put on grill. Rotate periodically. Cook 15-20 min. Remove and cut corn off the cob. 

Heat olive oil in a large non-stick saucepan over medium high heat. Once hot, add onion and saute until golden and tender, about 3 minutes. Add in garlic and saute 30 seconds longer. Stir in broth, diced tomatoes, cooked quinoa, chili powder, cumin, paprika, cayenne, coriander and season with salt and pepper to taste. Bring mixture to a boil, then reduce heat, cover saucepan with lid and simmer about 20 minutes, until mixture has thickened.

Stir in grilled corn and black beans and simmer, uncovered 5 - 10 minutes, stirring occasionally. Mix in lime juice and cilantro. Serve warm over tortillas with desired toppings.

The Media Loves Confusion!

This is a great little blog post from a trainer I've learned so much from and admire greatly.

Well said.

http://brettklika.com/the-media-loves-confusion/

The Media Loves Confusion
Brett Klika C.S.C.S.

Take health information, for example.
One week eggs give you atomic cancer, the next they are the perfect protein.  Dr. Cooper told us to run all day every day at a low intensity, now we’re supposed to sprint and lift weights or our bones may disintegrate.
According to the Journal of American Medical Association, over 1/3 of us have become obese trying to keep up with the information roller coaster.
Following the above statistic, about 35% of Americans are at significantly greater risk of a variety of health problems and a decreased quality of life due to excess bodyweight.
What’s to blame? Is it the eggs?  It must be the meat.  The wrong workout routine? Ah yes, gluten was sent from the planet GLUH-TON 4 to kill us all!
Just for a moment, let’s call of the dogs and apply some common sense to the problem.
Research on the human genome suggests our DNA and resulting physiological and metabolic make-up hasn’t changed from the earliest recovered samples, estimated to be about 40,000 years old.
Despite skyscrapers, automobiles, cell phones, and Hot Pockets, our physiology is designed to work the same way as the earliest humans.  Are we using and fueling our machine the way is was designed to be used and fueled?
Anthropologists estimate our hunger-gatherer relatives walked and moved about 13+ miles a day to get food and avoid being eaten by bears.  According to the Archives of Internal Medicine, the average American is completely inactive for 11 hours per day.  35% of Americans lead completely inactive lifestyles; about 35% of Americans are obese.  Hmmm.
One doesn’t need to be a PhD to see the disconnect here.
We have a body that is designed to move, but we don’t.  Sitting more than 11 hours a day appears to increase the likelihood of death and disease by about 40%.  Our physiology needs to hunt and gather.  We sit and, well, sit.
It appears that in contrast to ancient man, we should be fearing chairs more than bears.
From a nutritional standpoint, our ancestors ate food to fuel physical work.  Researchers claim they appeared to have a palate, enjoying certain foods over others. Food was used ceremonially and even consumed during leisure.  However, the relative scarcity of food and the reliance on quality energy for daily survival created a natural balance between fuel supply, quality, and demand.
According to the United States Department of Agriculture (USDA), Americans eat more calories per day than we ever have, despite having low demands for fuel due to inactivity.   Again, a blatant disconnect.
Of more concern than total calories is where these calories come from.  The USDA estimates we consume about 3 pounds of sugar per person per week! Seriously! (I won a bet with my wife on that one! She said there was no way that could be true! Look it up!) Sugar, void of nutritional value, makes up 1/3 of our plate every time we eat.
Our genome requires foods with a high nutritional value for our physiological systems to work correctly.  Again, we’re not providing it with that.  Would we be here today if thousands of years ago 1/3 of our diet was maple syrup?
Our survival circuitry wants us to move and consume quality fuel. Create a lifestyle where you move more.  Make it a priority to take stairs, go for walks, and stand up.  Do all of the above quickly and for a sustained amount of time whenever possible.  Eat as many foods as you can that don’t have added ingredients like sugar and other stuff you can’t pronounce.  Better yet, grow whatever you are able to.  If you don’t know what something is, don’t eat it.
Create less confusion by using more common sense!

BURPEES: FROM FITNESS TEST TO FITNESS PUNISHMENT

The single greatest complaint I hear from my clients involves the dreaded Burpee! Why do people fear this exercise so much? A recent article from Greatist examines the history of this movement.

Is Coconut Oil the next big thing!?

We've all been reading about coconut oil recently -- from oil pulling, to using it as a cooking aide, to smearing it on our lips as a moisturizer. Let's look at all the ways Coconut Oil is the next big thing in beauty and fitness!

This article, 76 Genius Ways to Use Coconut Oil in your Everyday Life, gives you tons of ideas and suggestions for incorporating this popular product in to every aspect of your daily routine.

Have you tried any of these on the list? What has been your experience so far? Life changer or just the latest trend?!