HEALTHY AND FIT IS NOT ROCKET SCIENCE

When it comes to getting a healthy fit body, it is not about making it complicated, extreme, and it is far from a science project.  There are so many confusing messages hitting us square in the face about the “right” diet and the “right” fitness fad exercise program to create what we so long to become.  Even further, people rush in droves overspending on pills, powders, gimmicks, videos, extreme fitness programs, and anything that promises a smoking hot body in two weeks or less.  Sadder still, there is no consideration of the negative effects on the body when such choices are made.  It is the dive blind and hope for the best philosophy and that would scare the crap out of me.

Think about the word health and what that means to you personally. I live a life of health and fitness and teach it as a lifestyle of quality that includes eating healthy foods, exercise and stretch on a regular basis.  It is also important to reduce pain in our bodies, and stress in our lives overall.  Lastly, I touch on the areas of emotional and spiritual health and wrap health up in a balanced package of physical, nutritional, emotional and spiritual well-being. There is nothing blind about the correct approach to adopting a healthy lifestyle and achieving that smoking hot body.

We all have the potential to create our best healthy body, but fall short when we slip through the cracks of empty promises and seek out the quick fixes that are never guaranteed.  What is guaranteed and will provide the results of good health and fitness are our individual choices to live a healthy life each day. This process is not rocket science but getting back to the basics of simple living.  Eating healthy has become such a complicated subject of what to eat, when to eat, why to eat and the same is true with exercise as everyone preaches the “my way is the only way” agendas. 

Let’s consider how to make healthy simple and work for each of us.  I like to start by writing down healthy foods that I enjoy eating: lean chicken, fish, peaches, plums, raw nuts, fresh vegetables, yogurts, and chocolate for example. I do the same thing with my exercise programs: ARC trainer, HIIT programs, dancing, stretching, and weight training to name a few.  I keep my cooking simple and healthy using olive and coconut oils, lots of spices, and herbs.  I exercise for no more than an hour 4 to 5 times per week, and make it a goal to get plenty of rest.  There is nothing magic about what works for me and I create my healthy lifestyle around what I enjoy.  If the focus is on simple, healthy, and fun, the results of that lifestyle will be seen on the outside as well as the inside.

Adopting a physical healthy lifestyle is not extreme, is not meant to hurt our bodies but a gift of moving our bodies in a way to challenge and build a stronger self.  There has been some trial and error as I have walked through the types of exercises that work best for my body, that continue to challenge me, but eliminate or greatly reduce risk of injury.  I may try something and feel aggravation and not that good sore that occurs from a great workout, and that is my body’s way of telling me not to do that move.  I simply remove what does not work for me, and keep what does.  My workouts will not be your workouts, and I do not buy into that philosophy of there is only one right way. Life and health does not work like that and I say run from any fitness professional who preaches that agenda. 

The same goes with adopting a healthy eating routine.  There is never a “one-size-fit” all program, we all have different tastes, and I hope we are all steering clear of foods that upset our systems. Our bodies are wonderful machines that know exactly what to do with the food we consume, and honestly, we are all adults with common sense enough to know that if we continue to eat like crap, we will feel like crap, and our bodies will be wearing the consequences.  There are no pills, potions, or exercise programs that will take away the results of poor eating habits.  It is important to realize that although science is at work in our bodies every day, when it comes to adopting a healthy lifestyle, let’s leave the rocket science where it belongs and get real with keeping it simple.

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FIT AT 50!

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

Veggie Burrito Bowl with Yellow Rice and Cilantro Lime Vinaigrette

Better than take out, this loaded burrito bowl is packed with flavor and good for you veggies in every color of the rainbow and fiber and protein from the cumin black beans. Did you know that eating beans and rice together makes it a complete protein?  Get choppin!

Very little cook time is needed for this healthy dinner making it my idea of a perfect summer meal. Leftovers mean I'm looking forward to lunch the next day in a big way. I love the crunch factor going on from the radishes, purple cabbage, carrots and yellow peppers which make this salad very filling and satisfying. The flavor is bursting in every bite from the cilantro lime vinaigrette, cumin black beans and the yellow rice. 

You could use saffron for the yellow rice if you have some on hand but it's pretty pricey and there's plenty of flavor going on in here already. I used much thriftier turmeric which happens to be super good for you and gives the rice a pretty yellow color.

Start with a big handful of chopped Romain lettuce. I like Romaine in my burrito bowls for the crunch factor in place of calorie loaded tortilla chips {my weakness!}

Then pack in your fav veggies and beans, be creative, try jicama, radish, purple cabbage, peppers, roasted poblanos, pickled jalapeños. If you don't care for cilantro try blending up some tomatillos with lime juice and evoo.

You Will Need

1 cup (or 1 can) black beans
1 tablespoon cumin
1/2 teaspoon salt
6 radishes
1 small yellow bell pepper
4 roma tomatoes
1 cup purple cabbage, sliced thinly
4 cups Romaine lettuce, chopped
2 large carrots, shredded
1 cup long grain white rice
1 tablespoon turmeric
2 large handfuls of fresh cilantro
3-4 limes, juiced
2 tablespoons extra virgin olive oil
1-2 teaspoons honey (eye it) optional


Putting it All Together

Cook rice according to package directions. As soon as it's done add turmeric and stir well to combine. Cover with lid till ready to use. 

If using dried beans soak over night in water, drain and add to a medium pot with 2 1/2 cups water. Bring to boil, cook covered for 15 minutes. Reduce heat to medium-low, add cumin and salt and cook another 20 minutes. Remove from heat. If using canned beans, add turmeric (omit salt) cook on medium-low covered for 15 minutes. 

For the dressing, In a blender combine 2 large handfuls of fresh cilantro (don't worry about the stems), juice from 3-4 limes, evoo and honey. Blend until smooth.
Arrange salad, veggies, rice and beans in a bowl and drizzle with vinaigrette. 

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Chinese Chicken Salad

One Pot Tex Mex Chicken and Rice with Bacon

Red Chile Shredded Chicken Tacos

Skinny Jeans Mediterranean Baked Lemon Chicken with Artichoke Hearts,Olives and Grape Tomatoes

Raise your hand if your sick and tired of chicken for dinner. Or is it just me? We hardly ever eat chicken anymore because of the humanitarian thing which correlates with the whole added hormones and who knows what else not good for you factor (yeah, I'm one of those sorts of weirdos). Sufficed to say, When I buy chicken it's the Organic, free range sort and I make sure I make a flavorful meal out of it like these Red Chile Shredded Chicken Tacos.





This Mediterranean inspired chicken dish is nowhere near boring with flavors of lemon, olives and herbs. Artichoke hearts pair beautifully with the lemony chicken and makes this simple dinner into a special weekday meal.

Make sure you either use frozen artichoke hearts or check the label on the jarred sort for the sodium levels. Usually the jarred variety are super high in sodium and since olives are used in this dish you want to steer clear of extra salt. 

Mediterranean Baked Lemon Chicken with Artichoke Hearts, Olives and Grape Tomatoes.

You Will Need
4 boneless, skinless chicken breasts {Organic, free range if possible}
1 large lemon, thinly sliced, seeds removed
2 cups frozen artichoke hearts (or 1 jar, low sodium)
2 cups grape tomatoes
1/2 cup green olives, halved
2 tablespoons olive oil
2 teaspoons Mediterranean spice rub {or equal parts: garlic powder, dried basil, Greek oregano, dried parsley, dried rosemary, dried dill weed, dried marjoram, ground thyme}
Garnish with fresh parsley, chopped



Drizzle olive oil over bottom of baking dish. Place chicken breasts in dish and coat each side. Sprinkle with cracked pepper and herbs. Top with thawed artichoke hearts, tomatoes, olives and cover with lemon slices.
Bake at 400F for 40-60 minutes until juices in chicken run clear (cooking time depends on the size of your chicken breasts. I suggest cutting large breasts in half to make them thinner or pounding them out a bit.)
Remove from oven, sprinkle with chopped fresh parsley and serve immediately with a garden salad or sautéed garlicky Swiss Chard.

Brussels and Shitake Mushrooms in Mirin and Sake with Gingered Broiled Salmon

Cooking with spirits is this months theme for RecipeRedux. Choosing just one recipe for this post was a tough one. Then I remembered the first time I tasted mirin, just a dash used in some Jasmin rice  and the choice was easy. Just a tablespoon or two of this special Japanese cooking wine transforms boring foods into a slightly sweet and complex creation.

We had new carpet installed last week which meant a flurry of furniture and nick naks flying in all directions. My entire bedroom was shoved onto the back porch, the contents of the master closet thrown into the bathtub {note to self, declutter closet!} Who knew we had so much junk? The rest of the house was stacked on top of each other and shoved into the kitchen. I took the dog and kids out for most of the day so I didn't witness the chaos but a week later, I'm still finding things in very odd places and not finding other things at all such as my camera!!!!

I've searched the house and my poor camera is nowhere to be found. Let's just hope it didn't end up in the garage because  that's where things go to be forgotten and rot.


Camera-less, I had to take these pictures with my iPhone as if you couldn't tell. They didn't look so bad on my phone but when uploaded them to my computer I was very disappointed, ick. iPhones may take great shots of the kids at the park and and decent selfie snaps but they do not do food photography any favors!



Too bad because this was a fabulously lip smacking meal. The sweet Japanese cooking wine really dialed the brussels and shitake side dish to a whole new level! Even picker eater numero tres gobbled them all up and even asked for seconds! The brussels went perfectly with this broiled salmon marinated in freshly grated ginger and Chinese black vinegar.

I added shallots and thinly sliced Thai chilies to the sprouts at the end of sautéing them and then poured in the mirin while scraping the bottom of the pan to deglaze all the browned bits. 

Finding a good quality mirin is really important for better flavor and avoiding the added sugars and corn syrup found in most of the bottles found in grocery stores. "Cheap" mirin is often simply sake with corn syrup, but hon-mirin is a traditional sweetener made from sweet rice and koji. It adds a wonderful depth of flavor.  Mitoku's Mikawa miring was recommend to me and, according to what I've read is either the only or one of the only makers still using traditional methods. A bit of salt is added in order to be able to import it into the US. Eden makes a natural mirin with regular rice which is pretty good. Mirin is slightly expensive, but  only a little is needed in recipes and it goes a long way. You can find the Mikawa mirin online at Simply Natural and Amazon. I didn't get it in time for this post but I'm looking forward to it to add in rice, seafood dishes and sweet and sour soups. 

I have got to find my camera!!!

You Will Need:
2 cups of baby brussel sprouts, trimmed and cut in half lengthwise
1 cup shitake mushrooms wiped clean, stems removed and thinly sliced
2 tablespoons sesame oil (not toasted)
1 small shallot, thinly sliced
1 small Thai chili pepper, thinly sliced
2 tablespoons mirinsesame seeds for garnish


Preheat a good quality sauté pan over medium-high heat for 5 minutes. Add oil, let heat up for a minute then add brussel sprouts (make sure they are dry before adding to hot oil!). Carefully, shake the pan to toss the brussels and coat them in the oil. Let them sit and re shake the pan every minute or so. After about 3 minutes, add the shallots and the mushrooms, stir to combine. Cook an additional 2-3 minutes being careful not to over cook.
Pour in the mirin while using a wooden spoon to quickly scrape off the browned bits from the bottom of the pan. reduce heat to medium and let the mirin cook down a bit. Do not cover pan. Add chilies if using. After a minute or two, remove pan from heat. Serve immediately. 

To see what all of the other Recipe Redux members came up with to spike their foods click the links below.

An InLinkz Link-up

MAD AT MENOPAUSE

Just thinking about the title is bringing on a hot flash.  I am mad at menopause and although I am excited about being in the 50 club, I am not enjoying the hormonal changes that my body is experiencing right now.    I will be talking very candidly about my experience with hormone changes and my body in this blog, and this is not meant to offend anyone, but this is a subject that many are afraid to discuss out of embarrassment, fear, and the belief that these things are to be the “kept secret” of women.  I say bullshit to that.  Health involves discussing all things as it relates to the human body and aging, and I for one am all about sharing, learning, and getting feedback from others on the subject.

LIFE SAVER

I have been frantically researching hormone imbalance for a few years now, have tried supplementation, herbals, transdermal creams, and natural moisturizers at an attempt to restore balance in my body.  I am very aware of the foods that help with hormone balance and eat my share of raw pumpkin seeds and watermelon.  Being a trainer and walking the talk of my profession and passion, I exercise consistently which is another way to help with the stresses of hormone imbalance.  Some women may sail right through without a hitch in the get along, but not this girl, and through my research I have discovered I am not alone in a big way with those that are suffering. 

I began experiencing night sweats years ago, which I easily managed with a transdermal OTC progesterone cream, and that seemed to be the biggest drag of my premenopausal time.  However and for a few years now, my periods began to dictate when they would come, or not, and if I would need super plus everything or not.  I do not know from one month to the next if I am in full menopause.   According to my doctor, I am required to not have a cycle for one full year.  Also, I enjoy my gynecologist and have to say she is easy to talk to, and I respect her opinion and am able to share my desire to go through this process as natural as possible.  The thing about most western medicine doctors is non-support of bio-identical hormones, and they are generally not covered by insurance.  So be prepared for such roadblocks, but also do not be afraid to be yourself and cover every concern with your doctor.

Menopause has been a thief of my womanhood, has plagued me with sleepless nights, is cooking me from the inside out, caused frequent UTIs, and the worst part … a broken “ya-ya”.  This may sound funny, but I am at the point of frustration and working very hard at making the best decisions for me and my body.  I am sure that many can relate to what I am sharing and I am hoping for lots of comments so that we can all support and share what has worked or not worked.  This can no longer be a hide behind the door subject, but as women, it is important to be brave, embrace who we are, what we are going through, and create a voice for answers.  I will get off my soap box now and dive right into my journey of being mad at menopause.

The dreaded hot flash comes at all hours of the day and night, and for some reason, I am bothered most at night.  It is so frustrating to not get a full night sleep and that alone can really put me on edge.  I have discovered that I am best under a light sheet with one leg covered and one leg exposed.  I also sleep with the ceiling fan going which seems to help.  Lord help me if I have a glass of wine in the evening as that will trigger a hot flash before I finish the glass and will definitely haunt me during sleep time, so the key is to stay away from the triggers. What has helped, and with my doctor’s recommendation, with many of my symptoms is Maca Root powder, an herbal that I mix in my green shake each day.  Before taking the product, I put in the necessary research of pros and cons, and decided to give it a go.  What I am sharing has worked and not worked for me, and it is important for each of us to be our own health care advocates and not jump into the “try this” without putting in the research time.  Do not take my word as gospel, as my body is different than yours, and what I share is helpful and informative, and hopefully a motivation to start your own journey of research.  

Moving on to other mad at menopause symptoms: decreased sexual sensitivity, increased bladder discomfort and UTIs, and the dreaded “dry vagina” or what I like to call the broken ya-ya.  Talk about the worst of the worst and are you kidding me??  This has got to be the most unfair situation ever as sex is a very important part of a healthy marital relationship, and we as women need to feel confident about our bodies, our abilities, and not feel guarded about the act because our minds get so focused on things like:   “will I orgasm, am I too dry, will it hurt too much, it is too much trouble … and the list can go on and on”.  Personally, I refuse to be a woman on the edge with the inability to get over the fence and I am referring to orgasm here.  I enjoy this part of my life in a very positive way so research focused in this area has been very thorough.  I have discovered a new vaginal suppository with a coconut oil and vitamin E makeup that works better than most of the OTC products out there.  I use ½ a suppository daily and that keeps me naturally moisturized for the day and into the evening.  My goal is to prevent vaginal atrophy and yes this is what occurs during menopause and in laymen terms, we women start drying up like a prune with a sandpaper interior that clearly states “do not enter or else”.  I refuse to allow any such nonsense to happen, and am fighting for my sexual right as a woman and wife.

Decreased sensitivity during sex can also occur as the body no longer carries the blood supply to the vaginal tissue and clitoris.  Research sent me to L-arginine supplementation which is an amino acid naturally occurring in our body, and studies have shown help with blood supply and flow to the sex organs.  Well, this turned out to be a huge waist of my time, and contributed to cold sores which I can be prone and my research lead me to discover that although it may assist with increased blood supply, L-arginine use also stimulates the virus causing cold sores and so that really ticked me off.  I tossed that out and refused to walk around with a mouth full of hurt in order to supply my other lips. Thank goodness I also keep a supply of Lysine, an immunity boosting amino acid which works to prevent cold sores and I increased the dose to counter act the negative side effects of the L-arginine.  L-arginine will not be a part of my program. 

Another unfortunate menopause related problem that occurs with me has been severe bouts of UTI (urinary tract infection) type symptoms that will wake me in the middle of the night, send me to the floor, and in a fetal position.  I have a low-dose antibiotic on standby when these events occur, OTC Cystex, and cranberry supplements.  I found that a heating pad also helps along with OTC pain reliever like Aleve.  Also, I begin a protocol of increased water and additional 100% cranberry juice to flush out my system.  I am very in tune to my body and can feel when this starts coming on so many of the times I do catch it early and am able to not lose too much time or days off work.  The night may suck getting the symptoms calmed down, but once manageable, I can function pretty well at work and in general. 

I have also looked into HRT (hormone replacement therapy), and currently researching bio-identicals which is still HRT, but with hormone closely related to our own body production.  I have decided I will not take any systemic estrogen by mouth because I do not want the hormone to metabolize through my liver and into my bloodstream.  The incidence of cancer is greater with such therapy so this door is forever closed for me.  I am trying a vaginal insert pill of very low dose estrogen which is localized to the vaginal tissues and in an effort to plump up and restore natural vaginal lubrication and reduction of UTI issues.  I even had doubts and fears regarding cancer with the vaginal insert, but after discussion with natural doctors, and those doctors prescribing bio-identical hormone, their first course of treatment is this very thing: vaginal cream, pill, or ring.  My online research also reduced my fears, and I am willing to give it a go for a few months and am hoping for a positive outcome.  I will need to report back with my personal findings.  I do welcome feedback from women, or husbands whose wives are currently using vaginal insert low estrogen and how it has been helpful or not. 

I have had many discussions with women going through the same issues from menopause and that alone is a help that I am not alone.  It can feel like such a desperate and frustrating time not knowing the best course of action to take, and most important not to subject ourselves to cancer or other disease in the process of discovery.  It feels unfair that very little research and clinical studies into women’s dysfunction caused by menopause have not been completed so that we may have more options, and feel more confident in our decision making.  If anything, I hope my personal share on the subject has been helpful, and provides a comfort that you are not alone in your frustration.  Keep up the research and find what works best for you and your body.  We are all on this journey of life and the transitions along the way and all we can do is our best.  Take good care and Stay Healthy!

I dedicate this Blog to my fabulous husband who is always supportive and understanding.  Thanks Don for your patience, and always knowing the right words to say at just the right times.  I love you forever and a day!

Enjoy my new recipe index page where my recipes are now by category, have their own link, are printable, and comment receivable. 

Thanks for stopping by my Blog, hope you enjoy the content, and if you have not become a follower yet, I would love to see your face on my friend's list.  If you are inspired, LIKE my entry, leave a comment and I look forward to responding!

Stay Healthy!

Darla

An Entire Summer's Worth of Giveaway's! #giveaway

I've got a few fun giveaways for you today! This summer has been a whirlwind of activities with the kids shoved into my days off from work. Living in Phoenix means it's way too hot to spend more than a few minutes outside unless you're in the pool. We've been hitting up some museums and indoor play parks that are scattered around the valley as well as morning KID movies at Harkins {popcorn and jelly bellies for breakfast anyone?}.








So I apologize for my lack of consistency in posting but my priorities have been spending what time I do have off from work with the kids and getting them out of the house as much as possible this summer {they're like caged monkeys when left to their own devices for more than X amount of hours at a time!}.







First, Epicurean is offering one of their pretty State Shape Cutting Boards from your state of choice to adorn your kitchen counter. Epicurean is obviously a trusted shop offering top quality kitchen ware and this cutting board is no exemption. I own three! I love that they are super durable, very classy looking and made using wood "scraps" that would have otherwise been thrown away.



The State Shape boards not only represent the United States visually, but are made in the U.S. as well.  Additionally, they are eco-friendly, dishwasher safe and NSF approved. Epicurean’s cutting boards were born out of excess cut-off skate park materials. The company’s heartfelt and original designs, pro environment business practices, and truly unique materials come together to make innovative, functional, and thoughtful products made in the USA and distributed worldwide. 

I've been using my pretty little cutting board for cutting up and serving snacks such as cheeses, fruits and veggies almost every day for the last couple of months. It makes a perfect, simple and clean looking serving board that can be kept on the counter for easy access to healthy snacks this summer. 

Next, Downy sent my a big box full of there newest wonder product called Wrinkle Release Plus. I am not easily impressed by gimmicky  products promising to change your life but I have to say I was completely blown away and am now in love with this stuff! If you hate to iron as much as I do then you will love this product. Plain and simple, it works, it smells Downy fantastic and it's ridiculously quick working..... like instant.

Downy Wrinkle Releaser Plus is much more than a

replacement for the hassle of everyday ironing. It has over

101 uses for the home, family and traveler. In addition to its

ability to reduce wrinkles in clothes, Downy Wrinkle Releaser

Plus can be used as a quick-fix solution to remove creases

from pillowcases, bed sheets, drapery, tablecloths, cloth napkins, ribbons on holiday

decorations and many other household items. A quick spritz from the WonderBottle can also

remove odors and freshen up furniture, pet beds and infant car seats just to name a few. For

those who still want to iron, it serves as a better ironing aid than water without the residue of

starch.

Downy Wrinkle Release Plus works

to eliminate wrinkles by coating fabric fibers with silicone that allows them to relax and slide

apart instantly. Simply spray, smooth and tug, then allow fabric to

dry for a crisp, fresh smelling and wrinkle-free look in minutes.

One Simply Healthy Family Reader will win a box of Downy Wrinkle Release to last you for a long ironing free time and suitcases of wrinkle free clothes. I keep one in my closet and use it daily for wrinkles and for a refreshing clothes that have been on hangers far too long. Who doesn't love the smell of Downy???

Who the hell wants to iron ever in the summer anyway???  I'm throwing away my iron! :)

Barbara's fig bars are gluten free and made with all natural ingredients. 

Non GMO corn puffs are made with real, aged Cheddar and Blue Cheeses, YUM!

Both are a perfect lunch box treat for back to school.

Barbara's cereals have long been a favorite of ours and is one of the very few cereals I ever buy. They contain ingredients I am happy to eat and serve to my children and taste fantastic. Their products are always non GMO, gluten free and they offer some vegan options, also their cereal boxes are made with 100% recycled cardboard. Barbara's is committed to helping and donating money to the WWF and is active in Project Puffin.   Very cool!  

 Barbara's is offering 2 vouchers for free products to one SHF reader!






Colgate sent me their newest Optic White system which promises whiter teeth in just 2 days. It did!
Their Optic white pen & toothbrush made my teeth much whiter and my smile brighter after just the very first use. I continued to use the Optic white toothpaste and mouth rinse and my smile is noticeably brighter. I do have sensitive teeth so the toothpaste was a bit uncomfortable for me to use.

Colgate is offering one Optic White system to one SHF reader which includes the Optic white toothbrush and gel, toothpaste and mouth rinse.








Scar Away is offering 2 boxes of their Scar away silicone sheets to one SHF reader.

Even the smallest scars are noticeable, especially when they’re yours. Now these unwelcome reminders of mole removal, biopsies, acne, injuries, burns and surgery (among other causes), are easier than ever to shrink, flatten, and fade. New Scar Aw ay

Silicone Daily Discs use an advanced patented silicone technology in a petite, round format that is perfect for smaller scars, super-easy to apply, and are virtually invisible.
An effective, at-home, non-prescription way to treat and prevent the formation of
small, abnormal scars, including hypertrophic (red and raised) and keloid scars.  Professional grade silicone discs use advanced silicone technology, previously available only through hospitals, burn centers and plastic surgery offices.

My scar from removal of a mole gone rogue. The silicone scare removal discs definitely helped soften and lighten the scar. 

To win one or more of these products simply leave me a comment telling me which one you'd like. Make sure you leave an email in your comments if one is not linked already.
Please leave a separate comment for each product you'd like to win!
Tweet about this giveaway and copy the link to the tweet for an extra chance to win (include which product you'd like in your comment).
Open to U.S. residents only.