Toodles Tuesday

Well, today is the day we say goodbye to 2013.  I must admit, that’s not a hard thing for me to do as it hasn’t been one of my top ten fun favorites.  However, it has been extremely valuable – the heartbreaks, discouragements, disappointments and failures… as well as the achievements, high points and moments of joy and love… all weave together as a giant tapestry of lessons learned.  And that’s always a good thing.  I will take time to reflect back and take those lessons (and hopefully the wisdom I have gleaned from them) into the future.  What were my top ten highlights?  My top ten hardest moments?  My top ten happiest and most content times?  How about you – what were yours?  What were the top ten lessons and how can I use them now?

2014… a fresh start, an unopened gift from God brimming with possibilities.  It calls us to take a deep, cleansing breath, releasing our past and taking that first step forward as the ball comes down in Times Square and we hear the first strains of “Auld Lang Syne” as the clock strikes 12:01… January 1^st, 2014.  It gives me the feeling of a child on Christmas morning when I first see the gifts before me, still touched, wrapped in glittering paper and bows that sparkle in the lights of the Christmas tree.

I wish you happiness, health and a heart filled with love overflowing in the coming year.  I pray 2014 will be a time for you of goal achievement, simplicity, personal satisfaction and understanding, and peace.  I pray you will continue on your journey with energy and enthusiasm and joy.  

Most of all, I wish you a personal relationship with Jesus Christ our Savior, as He offers us the best of free gifts, salvation.  As a Christian, I believe the offer of salvation is God’s love-gift to all. Those who accept it by faith, apart from works, become new creatures in Christ. Because fallen humans are unable to save themselves, God, according to His own sovereign mercy, acts to save those who come to Him by grace through faith. God sent His Son, Jesus Christ, to suffer the penalty of death in place of condemned humanity. Simply through believing the good news that Christ died for his or her sins and then rose from the dead, a person can be forgiven of all sin, declared righteous by God, reborn into new life, and guaranteed eternal life with God. See John 3:16; Romans 10:9–10; 1 Corinthians 15:1–5; and Ephesians1:4–12; 2:8–9.*

I wish you a wild woman life extraordinaire in 2014 – may it be your best year ever.  I hope you will allow me the privilege of being part of your journey.

Blessings,

Coach Linda Bush

*See more at: http://www.insight.org/about/essential-beliefs.html#sthash.4QfEVOtE.dpuf

Merry Monday

Don't make me hit you with my candy cane!!!!

Merry M-O-N-D-A-Y?????  

Okay, before you toss your coffee cup at the screen, think about it.  Today you hold INCREDIBLE POWER in your hands!  You can CHOOSE to be a grinchy, grumpy Monday maniac, grousing around and bringing yourself and the rest of the world down with you.  

Or… you can choose to live in “opposite world” and put your own "stuff" aside and look at the needs of others today.  

What can you do to bring a smile to someone else?  How can you make merry as a gift?  Can you get a cup of coffee for somebody?  Pay the bill for the person behind you at the fast food place (c’mon, you know you still go there once in a blue moon even though you’re eating healthy most of the time).  How about just holding the door for someone else at the store?  Biting your tongue and adding another level of grace to your presence when the other person who is driving you crazy deserves to be given a good what-for?

Maybe surprise the kids or a friend or the hubs or a family member with a surprise trip for a cup of cocoa?  

It doesn’t have to be anything big.  Stopping what you’re doing to give the person in front of you 100% of your attention – eye contact and all!  A phone call to say you’re thinking about someone, or a quick email or note.  Maybe it’s just something as inexpensive (and priceless) as giving a complete stranger your smile. 

Think about it.  Pray about it.  Then be the gift to someone today. A side benefit will be how good you will feel today - and that's a great way to stay healthy during the holidays.

Because you are priceless and your smile may be the most incredible present someone gets today. 

Blessings,

Coach Linda

Traffic Talk Tuesday

A few years ago I started off the holiday season on December 1st being side-clobbered by a young lady determined to go from her middle lane through my right (slow) lane into the shopping center on the other side of my lane (and car).  Blessedly I wasn’t hurt (my car took the brunt of the damage), but it truly was a very avoidable situation (for her, had she paid attention).  I wasn’t in her blind spot… as a matter of fact, I saw her coming into my lane and tried to speed up to avoid her, fortunately avoiding a slam into my driver side door (the rest of the side of my car didn’t fare as well) as I careened up onto the grass triangle of the entrance. Her explanation?  She was busy thinking of upcoming exams (she was a local college student).  

As we think of health and wellness most of the time our minds go to the gym, to exercise and diets, etc.  However, you can be fit as a fiddle and a car accident can wipe you out… or worse.

Here are some basic, time-tested tips on being a mindful motorist as you travel this season:

1) Obviously, don’t drink and drive – not even one – get a designated driver!!!

2) Sleep deprivation can be as damaging as drinking – get enough sleep and drive alert!

3) Always wear your seat belt and make sure all your passengers wear them as well.

4) GET OFF THE PHONE!!!  I was a multi-tasking traffic-time talkaholic for many years, but now I realize it’s just not worth my life.  NEVER TEXT WHILE DRIVING!!!  If you have to make a call, pull over.  

5) Keep an eye on your gas tank.  Did you know that the second half of your gas tank burns quicker than the first half and you will save money if you never let it drop below a half tank?  Not to mention that this habit will prevent you from running out of gas at the most inappropriate Murphy’s Law times!

6) Give yourself time.  Now I admit I am the queen of the early morning “jump in the car running ten minutes late teacup in hand toss on mascara in the slow lane… omigosh I gotta get there hurry up car in front what’s wrong with you let’s MOOOVEEEE!!!” syndrome.  My mother calls me “Mario” and it has nothing to do with computer games.  But… I am learning to change, for my own health and the health of all those around me.  I now (desperately) do my best to leave on time, or better yet, ten minutes early (okay, this is still a pipe dream, but I’m working on it, seconds at a time – Mom if you are reading this, stop laughing).  I am seeking to build margin into the commute schedule so that I am not tempted to speed.  Remember to build “lane margin” in between you and the car in front of you.  Drive the speed limit… an accident will really put a damper on your arrival time!!!

7) Take extra caution to be aware of the drivers around you and keep your eye on the cars way up front and on your sides – I have avoided many accidents by seeing someone swerving and getting out of their way just in the nick of time.  Remember, everyone is juggling schedules this time of year and running around, as my Grandma used to say, “like chickens with their heads cut off.”  

8) Keep an emergency kit in your car, especially if you live in cold-weather areas.  You never know when you might get stranded.  Allstate has a post on their blog for putting together your own emergency kit – here’s the link:  http://blog.allstate.com/super-vehicle-emergency-car-kit/.  And here’s another site from Edmunds.com: http://www.edmunds.com/how-to/how-to-create-your-own-roadside-emergency-kit.html.  

9) Keep your cell phone with you at all times, and invest in a car charger and/or a solar charger or some type of alternative energy source so you always have the ability to make a call.

10) Check the weather – be aware of the possibilities of storms.  Now I grant you, these crazy weather people seem to take giddy delight in warning us of the foreboding “Rain Event”, “Wind Event”… i.e., there are minor showers coming down and possibility a breeze here and there.  I admit, nowadays it seems the weather wackies love to cry wolf whenever a stray leaf floats down, but the truth is you should be aware of what’s going on and how it will affect road and traffic conditions.

Again, these are some basics – and they don’t even begin to cover safety in parking lots, on dark roads, etc.  But it’s a start and something to put into practice today.  You can be in more control of your safety on the roads… unless you happen to “bump into” a college student desperate to make a right hand turn into the mall parking lot from her middle lane during exams because there's a sale on lipstick at the local Wal-Mart.  Then… well, you’re on your own!

Blessings,

Coach Linda

Meltdown Monday

Have you shopped till you dropped all weekend long?  Stressed beyond comprehension already and we’re barely into December?  

Well, today I want to clue you in to a terrific article by Prevention Magazine entitled “Two Minute Stress Solutions”.  They have put together a handy and very easy list of methods to calm youself down in just a few moments.  No... it doesn't include alcohol or choking anyone... but the suggestions are very easy, very workable and very good to know as we go into the most sacred, special and yet stressful time of the year.  From breathing to oat milk tincture to movement, there is something for anyone (except for those of you who are still dreaming of hitting someone over the head with that vintage fruitcake while holding a BIG wine glass in the other)!!!  I very much encourage you to read it, print it and keep a copy with you at all times! 

Here’s the link:  http://www.prevention.com/mind-body/emotional-health/reduce-stress-these-2-minute-solutions/natural-soothers

Have a blessed day!

Coach Linda

The Advent Candles Wreath

Toxic Thursday

Today is the Great American Smokeout Day!!

Please... stop smoking... for yourself, for those you love.  It's killing you, and you're killing them with your second-hand smoke.  

No one EVER asked the driver of their hearse to pull over so they could get a last pack of cigarettes for the road.  Here is a link to give you help and support:

http://www.cancer.org/healthy/stayawayfromtobacco/greatamericansmokeout/index?&gclid=CLuy2o2-87oCFQbl7AodUUoArQ

Choose to stop today - get whatever help you need - but please STOP SMOKING NOW!!!

Blessings,

Coach Linda Bush (a former smoker)

Menu Monday

Mmmmm.... mmmmm.... G-O-O-D!!!!!

A popular commercial features the tag line question, “What’s in your wallet?”  Well, this week let’s ask yourself the question, “What on your menu?”

Like every other wild woman I know, I struggle with the juggle… career, education, family, exercise, social life, church, cooking/eating healthfully, etc.  Some days it all falls apart.  But I find that when I plan ahead, like making a menu to prepare my meals (and tracking carbs, fats, proteins, calories, water, etc.), pack my lunch the night before, I do eat better and I feel better, both physically and emotionally because I feel more organized.  Yes, it takes a little more time on the front end, but the rewards are well worth the effort.  

Plus, I save money because I buy what I need at the market (because I'm known to grab a little of everything), and I don’t find myself eating out – a huge savings.  If you spend $5 a day for lunch 5 days a week for four weeks a month, that’s $100 a month, or $1,200 a year!!!  Imagine what you could do with an additional $100 in your pocket at the end of the month!

Additionally, I am trying to crack down on my mindless/unintentional/emotional eating, which has begun to rear its ugly head in the last several months.  It’s amazing how easily it creeps up on you, and behind you if you get my meaning!  I was at a First Place 4health meeting this weekend, and a phrase I heard which I love is that we suffer from “food amnesia”!!!!  Don’t you love that?  And ain’t it the truth!!  So by planning my meals I have the wonderful side benefit of easier tracking of what I’m eating , I am accountable to me, and that means I am more aware of every bite that I eat. 

Today I’d like to encourage you to plan your meals for the rest of the week.  And to start you off, here is a picture and corresponding recipe/nutritional info on what I had for lunch today.  It was honestly delish, and very filling and satisfying.  So exercise your planning/shopping/prepping muscles and make yourself and those you love some uber-delish meals… and with the time saved scrambling treat yourself to a soak in a bubble bath!!! 

Blessings,

Linda

Linda’s Leftover Roasted Chicken Salad

(serves 1)

2 cups Arugula (you could also use spinach or any dark leaf greens)

1 small tomato

¼ cup sliced radishes

2 oz chicken (meat only, no skin) - I used leftovers from a rotisserie

½ canned pineapple (drain off syrup and rinse)

Salad dressing – 2 tablespoons fig and pear balsamic vinegar with 1 tablespoon flaxseed oil

Calories:  294

Fats:  15.1

Fiber:  2.9

Carbs: 31.8

Sodium: 386.3

Protein: 15.4

Foam Rolling Friday

Releasing the glutes on a foam roller

What is foam rolling?  As one writer in the Perform Better link below said, “It’s the poor man’s massage therapy.”  A foam roller is generally a 36-inch long cylindrical piece of foam tubing that is used with your body weight to apply pressure to soft tissues/muscles, not unlike accupressure.  It’s called self-myofascial release “self-massage”.  I tell my clients it’s ironing out your muscles!

I was introduced to foam roller by my own personal trainer about five years ago, and having been using it ever since.  I am a self-taught student of trigger point therapy, massage and myofacial release, which is essentially the soft tissue therapy for the treatment of skeletal muscle immobility and pain.  I have found it to be very beneficial to myself and clients in easing muscle tightness, ridding knots and helping my flexibility. 

As always, I am NOT a physician and you need to ALWAYS check with your doctor before starting any kind of physical/exercise routine!!

Below are some wonderful articles that explain foam rolling and provide methods of usage, including videos.  Exercise (and release) your rolling muscles today, and have a great weekend!

Blessings,

Coach Linda

Read these articles!!!

http://www.huffingtonpost.com/2013/11/06/foam-rolling-exercises-rules_n_4213279.html?ref=topbar

http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&pagename=225

http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

http://www.strengthcoach.com/public/1303.cfm

http://www.artofmanliness.com/2013/06/13/trigger-point-release/

http://www.active.com/running/articles/10-self-myofascial-release-exercises-for-runners

Thrifty Tricks for Tired Tootsies Thursday

Ahhhhh......

Boy, that’s a mouthful title today, isn’t it???  

Everyone knows we wild women spend a LOT of time on our feet running here and there and everywhere (all in heels, no less)!  And while I love me my fancy-schmancy spa pedicure at my favorite salon (Radiance Spa/Salon located within the RWJ Hamilton Center for Health & Wellness in Hamilton, NJ), I also try to regularly treat my feet at home.

In addition to soaking your feet for comfort and beauty, there are recipes which naturally aid in detoxing your body’s effort to cleanse.  While you can purchase pre-packaged detox ingredients at your local health food store or buy very expensive pads, I like to make my own – a BIG $aving$!!  Salt is a primary ingredient, because the ions in the salt work as magnets to draw toxins through the skin of your foot’s sole into the soaking water.

Detox Recipe

• 1 cup Epson salt
• 1 cup sea salt
• 2 cups baking soda

Mix, then add ¼ cup to a basin of hot water (hot, but careful not to scald yourself!), and soak for about 30 minutes.  As a finishing touch at the end of your soak, scrub the bottoms of your feet with a natural fiber foot brush, or mix a little of the sea salt with some olive or sweet almond oil and massage/scrub into your feet for a few minutes, rinse off, then pat dry.  Or, just get some essential peppermint oil, add it to several tablespoons of olive oil or sweet almond oil (best for sensitive skin) and rub on.  If you do this right before bed, use essential oil of lavender instead, slather all over your feet/ankles, and cover with a pair of white cotton socks.  Your feet will be so soft and feel great in the morning!  Or use 100% aloe vera since lotions with additives will leech impurities back into your system.

And here’s a bonus – you can easily make this up as a gift for a friend!  Find a pretty jar (or my favorite, mason jars).  Add your Detox Foot Bath to a jar, type up a tag with the instructions, add some decorations (go to www.pinterest.com or Google “gifts in a jar” for decorating ideas, and you have a lovely gift for a friend… just in time for the holidays.  I do NOT recommend adding any coloring to the salts as they are for detoxing purposes and you don’t want add anything except the pure and natural ingredients.  However, you could make up a combo by adding a few drops of essential oil of lavender to one jar, and a few drops of peppermint (and/or lemon) to the other, as both a bedtime/morning relaxing/refreshing gift!

Exercise your “treat your feet” love your tootsies muscle today!

Blessings,

Coach Linda

Helpful articles/recommended reading/sources:

• http://life.gaiam.com/article/how-detox-through-your-feet
• http://www.onegoodthingbyjillee.com/2012/05/homemade-foot-soak-and-detox.html
• http://anappleadaywisdom.com/2011/09/footdetox/
• http://www.diyncrafts.com/2211/health/revive-tired-feet-and-eliminate-toxins-with-this-diy-foot-detox-soak

Wild Woman Wednesday

Wild women tackle delicate subjects.

So today we’re going to talk about fiber and elimination.  Not the most glam of subjects, and I will refrain from the plethora of jokes that could go along with it.  As I tell my clients, “It’s okay, I’m a health professional.  We can discuss this topic… don’t be embarrassed or afraid.”  Imagine how difficult it was to select an appropriate photo image for today’s topic!!!!  The joys of blogging…

Several of my friends suffer from diverticulitis, IBS (irritable bowel syndrome), colitis, crone’s disease and celiac disease.  All these diseases affect your tummy and bowels.  We all have the occasional bout of constipation and/or diarrhea.  These days it seems like every fifth commercial deal with some type of intestinal ailment (and seemingly every third deals with erectile dysfunction… unless you’re watching sports – then it’s every other!  But I digress…). 

I am not a doctor, and what is listed here is simply for informational purposes only!!!!  But the main thing is… you need to be eliminating/voiding your bowels regularly.  There are many reasons why you may be constipated, including inadequate fluid intake/dehydration or amounts of fiber in your diet.  And while it usually isn’t serious, it can be very uncomfortable, and lead to problems if it is a prolonged problem.

Today I simply want to address two ways to have regular bowel movements – drink lots of water, and eat a healthy amount of fiber in your diet.  Again, I am not a doctor, and ALWAYS ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE CHANGING ANY DIETS OR STARTING ANY EXERCISE PROGRAMS!  But if you are finding that you aren’t voiding regularly, perhaps it could be something as simple as hydration and a higher fiber intake.  Below I have listed several website links that offer listings of high fiber foods, and additional information on today’s topic.  I highly recommend you read these articles just for your general information on health.  Wild women stay aware of health topics and their bodies!  The first link is to a Huffington Post article listing 16 great high-fiber foods, including some that might not immediate come to mind such as legumes, artichokes, avocados and chia seeds (of course, those suffering from diverticulitis have to stay far away from berries and seeds). 

Again, while it’s not something we talk about regularly (hi, how are you, how’s your bowels???), regular elimination is crucial to optimal health.  So exercise your right to be informed – it’s your duty… doody…whatever!  (Okay, I couldn’t resist.)

Blessings,

Coach Linda

http://www.huffingtonpost.com/2013/09/25/high-fiber-foods_n_3983188.html

http://www.mayoclinic.com/health/high-fiber-foods/NU00582

http://www.mayoclinic.com/health/constipation/DS00063/DSECTION=symptoms

http://healthyliving.msn.com/health-wellness/what-your-bowel-movements-are-telling-you-about-your-health-1

http://www.rush.edu/rumc/page-1298329840816.html

Tasty Tuesday

photo courtesty of www.thedailyhiit.com

OATMEAL STUFFED APPLE DELIGHTS

Here's an easy breezy sweetheart of a quick and easy recipe for baked apples.  It's that time of year!!! The recipe can be found at THE DAILY HIIT (click HERE for link). It was posted originally by Cristina De Francesco.

I can only imagine how good they must smell when baking - like Thanksgiving and Christmas all rolled up into one!  I can't wait to try them.

Nothing like a quick and easy little recipe to add to your mid-week meal!  Enjoy!

Blessings,
Coach Linda

*  *  *  *  *

Before we get baking I wanted to list the top 5 Health Benefits for Apples:

• Apples aid in weightloss because they satisfy hunger thus maintaining your calorie intake low.
• Apples are an immune boosting fruit, packed with Vitamins + full of soluble fiber aiding to healthy body & gut.
• Apple eaters have a lower risk in death from both coronary heart disease and cardiovascular disease.
• Apples deliver an antioxidant called quercetin, which aids endurance when exercising by making oxygen more available to the lungs.
• Healthy Bones thanks to the flavanoid called phloridzin found only in apples, this protects post-menopausal women and increases bone density.

Here’s the Recipe:

Ingredients for 2 Apples:

2 medium Apples
1/2 cup rolled Oats
1/4 cup chopped Walnuts (or any nut you like)
1 tsp. Coconut Oil (optional)
1-2 tbsp. Honey (depending on your sweet tooth)
1 tsp. Cinnamon
1 tsp. Ginger (ground)

Preheat the oven @ 350°F.

Core your apples using a knife and then finishing off with a spoon, don’t go all the way to the bottom because needs to hold your oats.

Mix all the ingredients together and stuff your apples. In a baking dish add 1/4 cup water, place your apples inside and cover with glass lid and bake for 30 minutes. Remove lid and continue to bake for 10 minutes.   Enjoy!

Marvy MiniTip Monday

Oh you are gonna L-O-V-E this simply and easy tip how to burn over 600 EXTRA calories THIS WEEK!  

Ready?  Stand up!  No, no… you don’t have to do anything else, I’m not prepping you to do jumping jacks for an hour or run in place or anything.  That’s it!  Stand up!  Woman’s Health Magazine showed recent study results from a new study at the University of Chester in the U.K., and the study found that standing up while working burned an extra 0.7 calories per minute, or 42 calories per day based on standing for a minimum of three hours each day for a week. 630 calories just like that – BAZINGA!

They give ideas on ways to add standing minutes to your day:

• Stand up while watching your favorite fall show.
• Give up your seat on the bus or train.
• Browse your iPad while standing up.
• Grab a high-top table at a restaurant.
• Eat breakfast standing at the kitchen counter.
• Take phone calls standing up. And at home, walk around while talking.
• Chop produce at home (while standing) instead of buying pre-cut veggies.
• Stand up to do mundane chores (like paying bills/answering emails/etc.)

Recently I’ve been doing some research on sitting, and it ain’t good.  I’m not just talking about the reshaping of the booty, either, but it’s downright dangerous to your health to sit for extended periods of time and can actually cut years off your life.  I’m sooooo not kidding - check out these articles:

http://www.forbes.com/sites/robertglatter/2013/02/09/why-sitting-increases-your-risk-of-dying-sooner/

http://articles.latimes.com/2013/may/25/health/la-he-dont-sit-20130525

http://www.juststand.org/tabid/816/default.aspx

http://www.cnn.com/2011/HEALTH/06/24/sitting.shorten.life/

Seriously, wild ones, it’s time to shake that thang and get up off your booty and stand!!!  Here’s to burning 630 this week… on your feet!!!!

Blessings,

Coach Linda

Think About It Thursday

Wild Woman Wednesday

Wild women frequently can be considered perfectionists (especially when it comes to ourselves).  So you will certainly appreciate today’s post on, of all things, a perfect refrigerator.  (Okay, maybe not the wildest of subjects for Wild Woman Wednesday, but...)  My food go-to site, Eat This, Not That!  has a article today about “The Perfect Refrigerator” where they offer us a list of perfect foods to keep on hand.  Very yummy, and they give you ideas of how to compound the power of these foods.

Then, for all you cleanies out there, here are several sites that will help you keep your frig (or ice box, as my Grandma used to call it – anyone know why???) spic and span and beautifully clean and organized:

27 Brilliant Hacks:  http://www.buzzfeed.com/twopoodles/optimized-refrigerator-storage

The Perfectly Organized Frig in 10 Easy Steps:  http://laurenconrad.com/blog/post/operation-organize-the-perfectly-organized-fridge

And finally, here’s a few sites that will keep you healthy by showing you how to store perfectly so you know exactly when it’s time to toss those foods (hint… if it’s green and moving and reeks, toss it… NOW!):

Food Safety at a Glance:  http://www.foodsafety.gov/keep/charts/

Still Tasty – Your Ultimate Shelf Life Guide:  http://www.stilltasty.com/

National Center for Home Food Preservation:  http://www.stilltasty.com/

Real Simple – How Long Will Food Last in the Freezer?  http://www.realsimple.com/food-recipes/shopping-storing/freezing/how-long-food-last-freezer-10000000687907/

So how’s that for some perfectly wonderful and cool ideas?????  Go wild and stay healthy and cool!

Blessings,

Coach Linda

Eat This Not That Site:  http://eatthis.menshealth.com/slideshow/perfect-refrigerator?cm_mmc=ETNTNL-_-1483152-_-10302013-_-ThePerfectRefrigerator-link

Training Tips Tuesday

I worked out for two weeks and only lost two pounds??????

Some days it's hard to stay focused on the health goals you have set for yourself.  Any number of things, people and situations can become obstacles on your race to your best physical self.  Next thing you know, you're discouraged, ready to give up and running to the frig for wrong answers.

I always seem to do better when I have some kind of tracking method, a little way to stay motivated.  You know, like saying "Okay I lost two pounds - let's go celebrate with a big ice cream sundae!"  NOT!!!!!!!!!  Hey, you're not a dog, so never reward yourself with food!!!  While I'm not an advocate of multiple piercings personally (check out the photo below), there are lots of great rewards along the way (lipstick, pretty new set of undergarments, mani-pedi, new book, CD, DVD, a walk, a long weekend, new gym clothes, a spa visit, etc. ) What works for you?  Hey, how about some sessions with a life coach????? Just a thought...

Seriously, though, when you feel like you'll never reach that weight goal, or are just tired and feeling down about it, here are a couple of cute and inexpensive ways to motivate yourself and pick yourself up.  Hope you enjoy!

Blessings,

Coach Linda

P.S.  A really GREAT MOTIVATOR is having a LIFE COACH to walk alongside you in your journey.  CALL ME TODAY at 609-331-9833 and LET ME HELP YOU SUCCEED!

Mouthwatering Monday

Pumpkin Passion continues!  

First you had the smoothie/workout: click here 

Then you had the facial: click here

Today, it’s the motherload of pumpkin recipes – woo hoo!  Yes,  I’m doing the pumpkin dance as I prepare this week to teach Pumpkin Pilates and grateful to Gina at www.skinnytaste.com for providing us with 50, (sigh… yes, fifty) FABULOUS pumpkin recipes!!!  From breakfast to dinner, from sweet to savory, she has it all, and I just can’t wait to try them.  Check them out by clicking HERE!!!

If  you’re not so sure about the health bennies of pumpkins, here’s some info:

• It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
• Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
• With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels ofvitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
• It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
• Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the elderly.
• The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
• It is also rich source of minerals like copper, calcium, potassium and phosphorus.
• Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins. For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein,110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol. Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.

So there you have it – now go exercise your make it/bake it muscles, wild women.  What a maaahhhhhvelous way to start off the week…  a veritable pumpkin patch of kitchen delights!

Blessings,

Coach Linda

Pumpkin recipes:   

http://www.skinnytaste.com/2013/10/50-pumpkin-recipes.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+weightwatcherspointsrecipes+%28Gina%27s+Skinny+Recipes%29

Nutrition facts source:  http://www.nutrition-and-you.com/pumpkin.html

Fitness Friday

www.myerscrosstraining.com - healthy no-bake granola bar

When you prepare for a workout, it's best to have eaten a little something with an hour of working out. Obvious, we're not talking about a huge meal because the last thing you want to do is lose lunch when you lunge or puke when you're doing pilates!  Eating a small bowl of oatmeal two hours before your workout will give you long lasting carb fuel.  Grab a yogurt, or a banana, or granola bar about 30 minutes pre-workout.  I usually try to have a protein drink or shake after my workout to renew my muscles. And always... always... drink water before, during and after your workouts!

I discovered a great website called Myers Cross Training, and she had a yummy no-bake homemade granola bar recipe that looked totally YUMMY.  I'm going to make some up this weekend - great to have on hand for yourself and your family!  I encourage you to surf over to this site by Michelle Myers: www.myerscrosstraining.com  

Have a happy, healthy and blessed weekend!

Blessings,

Coach Linda

Homemade Granola Bars

MICHELLE MYERS

This homemade granola bar recipe requires no baking- just to make your life easier ;) It's a huge bonus that they are delicious, too! By using all clean and natural ingredients, you can feel good about feeding them to your family and friends. 

Step 1:

Mix 2.5 cups puffed brown rice cereal, 1 3/4 cups uncooked old fashioned oats, 1/4 cup flaxseed meal and 1/2 cup organic raisins in a large mixing bowl. 

Step 2:

Heat 1/2 cup honey, a pinch of Himilayan salt and 1/2 cup organic coconut sugar until boiling in a small saucepan. Remove from heat and add 2/3 cup organic nut butter of your choice. 

Step 3:

Combine the liquid in the large mixing bowl and press flat into a large baking dish. Allow to cool for about 10-15 minutes before cutting into bars.

Start to finish this recipe takes less than 20 minutes! ENJOY!

Tasty Thrifty Thursday

Eating healthy is a B-I-G passion for me, but with all kinds of things on fast food dollar menus that beckon you to eat quick and cheap, that can be a real temptation for someone who is short on cash and time.  Not only that, but fresh fruits and veggies have a short shelf life and I hate to admit how many times I have had to toss fresh foods because, thanks to my hectic schedule which often brings me home late, I have not had the time or energy to prepare something and it just died of neglect!  Naturally, one way to save time and money eating healthy is to plan and prep meals ahead of time!  That’s a big D-U-H I know, but if we can spend an hour on a Sunday evening chopping/dividing/prepping/packing snacks and some meals for the week, it will save a LOT of time during the weekends… especially those precious minutes in the morning.

I came across a good article from Organic Gardening recently entitled “The 7 Cheapest Ways to Eat Healthy” which I found quite helpful, so I’m passing it along to you today.  It can be found at:

http://www.organicgardening.com/print/82397?cm_mmc=ETNTNL-_-1476392-_-10242013-_-The7CheapestWaystoEatHealthy-link

Additionally, here are a few websites that offer healthy and inexpensive recipes:

http://www.bhg.com/recipes/healthy/dinner/cheap-heart-healthy-dinner-ideas/

http://www.eatingwell.com/recipes_menus/collections/cheap_eats

http://www.cookinglight.com/food/everyday-menus/healthy-budget-recipes-00400000056656/

http://www.foodnetwork.com/healthy-eating-on-a-budget/package/index.html

If you happen to get Food Network, I recommend these shows as well for yummy meals on a food and/or time budget:

Rachel Ray’s Week in a Day Cooking:    http://www.foodnetwork.com/rachael-rays-week-in-a-day/index.html

Sandra Lee’s Money Saving Meals:  http://www.foodnetwork.com/sandras-money-saving-meals/index.html

Organizing meals (and life) sure ain’t easy for most wild women, but the satisfaction of the end result, along with the increase in cash flow and good health, makes it a terrific return on your investment.  Give it a try over the weekend, and I think you’ll be very happy.

Blessings,

Coach Linda Bush