Check this website out if you could use some help with meal planning and putting a healthy grocery list together! It can be helpful for anyone whether your looking for a low carb, low fat, vegetarian or even a diabetic friendly recipe. Let me know what you think!
http://healthygrocerylist.com/
I have had a few people ask “How many steps should I be taking daily to stay in shape?” The number of steps is going to be different for everyone. Figure out the amount of steps you log just doing your normal everyday activities. On top of that you should be doing an extra 30-45min of cardio so you can add on 2500-3500 steps to reach a healthy goal. In general an active adult will take 10,000 steps daily. An extremely active adult will take closer to 13,000 steps. Try setting a weekly goal for yourself and add a certain amount of steps daily in order to work up to that goal. Good Luck!
~Meredith
Hey People!!
Please, please, PLEASE take 9 min out of your day and watch this quick you tube video. I am sure you will all find this to be extremely valuable info! Let me know what you think and if you have any questions 🙂
Yours in Health and Wellness,
Meredith
P.S.
If you are interested in knowing what foods are high in alkaline and what are high in acid, here is a list. Understand, I am not suggesting you change your diet to just alkaline rich food. Personally, I eat dairy, meat and veggies. I try to eat everything in moderation and if I know I am going to eat a food that will have an acidizing effect on my body I make sure to a food that will have an equal alkalizing effect. Here are 2 simple ways to increase the alkaline in your body without having to make DRASTIC changes to your diet. 1. Start drinking Mineral water instead of pop. 2. You can make alkaline water by adding 1/2 tsp of baking soda to a 16.9floz bottle of filtered water. If you want to get REALLY technical you can test the water with a ph strip. You want the ph level to be between 8.5 and 9.0. Enjoy and no more DIET SODA!!
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…ALKALINE FOODS…
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…ACIDIC FOODS…
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| ALKALIZING VEGETABLES Alfalfa Barley Grass Beet Greens Beets Broccoli Cabbage Carrot Cauliflower Celery Chard Greens Chlorella Collard Greens Cucumber Dandelions Dulce Edible Flowers Eggplant Fermented Veggies Garlic Green Beans Green Peas Kale Kohlrabi Lettuce Mushrooms Mustard Greens Nightshade Veggies Onions Parsnips (high glycemic) Peas Peppers Pumpkin Radishes Rutabaga Sea Veggies Spinach, green Spirulina Sprouts Sweet Potatoes Tomatoes Watercress Wheat Grass Wild Greens ALKALIZING ORIENTAL VEGETABLES ALKALIZING FRUITS ALKALIZING PROTEIN ALKALIZING SWEETENERS ALKALIZING SPICES & SEASONINGS ALKALIZING OTHER ALKALIZING MINERALS Although it might seem that citrus fruits would have an acidifying effect on the body, the citric acid they contain actually has an alkalinizing effect in the system. Note that a food’s acid or alkaline forming tendency in the body has nothing to do with the actual pH of the food itself. For example, lemons are very acidic, however the end products they produce after digestion and assimilation are very alkaline so, lemons are alkaline forming in the body. Likewise, meat will test alkaline before digestion, but it leaves very acidic residue in the body so, like nearly all animal products, meat is very acid forming. |
ACIDIFYING VEGETABLES Corn Lentils Olives Winter Squash ACIDIFYING FRUITS ACIDIFYING GRAINS, GRAIN PRODUCTS ACIDIFYING BEANS & LEGUMES ACIDIFYING DAIRY ACIDIFYING NUTS & BUTTERS ACIDIFYING ANIMAL PROTEIN ACIDIFYING FATS & OILS ACIDIFYING SWEETENERS ACIDIFYING ALCOHOL ACIDIFYING OTHER FOODS ACIDIFYING DRUGS & CHEMICALS ACIDIFYING JUNK FOOD ** These foods leave an alkaline ash but have an acidifying effect on the body. |
Hey People!!!
Turkey day has come and gone…now it’s time to get serious!!! Check out this great beginner’s workout you can do at home!
http://www.collagevideo.com/workout-video/bob-harpers-beginners-wt-loss-transformation-6031
Your goal for this week is to do cardio or any kind of workout that will bring you to a sweat 4 different times for a total of 60 min each time!! If you don’t have a workout DVD to follow and haven’t joined a gym yet, give this workout a try…
| Time | Action |
| 1 min | Walk or Jog in place |
| 1 min | Alternating front lunges |
| 1 min | Jumping Jacks |
| 1 min | Push ups |
| 1 min | Rest |
This is 1 set. Your goal is to complete 8-10 sets! Good luck and please email me with any questions 🙂
Soybeans and Rice!
Prep Time:15 min
Start to Finish:4 hr 15 min
makes:12 servings (about 1/2 cup each)
1 cup dried soybeans (8 oz), sorted, rinsed
2 cups water
1 teaspoon olive, canola or soybean oil
1 large onion, chopped (1 cup)
1 large green bell pepper, chopped (1 cup)
1 clove garlic, finely chopped
1 3/4 cups Progresso® chicken broth (from 32-oz carton)
1/4 teaspoon dried oregano leaves
1/8 teaspoon ground red pepper (cayenne)
2 dried bay leaves
3/4 cup uncooked regular long-grain white rice
1 can (14.5 oz) Muir Glen® Organic diced tomatoes, undrained
1. In 4-quart saucepan or Dutch oven, heat soybeans and enough water just to cover beans to boiling. Boil uncovered 2 minutes; remove from heat. Cover; let stand 1 hour. Drain.
2. Stir in 2 cups water. Heat to boiling; reduce heat to medium-low. Cover; cook 2 hours to 2 hours 30 minutes or until soybeans are tender (do not boil or beans will fall apart). Drain.
3. Spray 12-inch skillet with cooking spray. Add oil; heat over medium-high heat. Add onion, bell pepper and garlic; cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in broth, oregano, red pepper and bay leaves. Heat to boiling. Stir in rice; reduce heat. Cover; simmer 15 to 20 minutes or until liquid is absorbed.
4. Stir in soybeans and tomatoes. Cook, stirring occasionally, until thoroughly heated and liquid is absorbed. Remove bay leaves.
1 Serving: Calories 150 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 180mg; Total Carbohydrate 18g (Dietary Fiber 3g, Sugars 2g); Protein 9g Percent Daily Value*: Vitamin A 2%; Vitamin C 15%; Calcium 6%; Iron 20% Exchanges: 1 Starch; 0 Other Carbohydrate; 1 Vegetable; 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 1
Vegetarian Shepherd’s Pie
Prep Time:10 min
Start to Finish:35 min
makes:6 servings
2 cans (15 oz each) Progresso® kidney beans, drained, rinsed
1 jar (16 oz) Muir Glen® organic salsa (any variety)
1 cup Green Giant® Valley Fresh Steamers™ Niblets® frozen corn
1 medium carrot, chopped (1/2 cup)
1 1/4 cups water
1/4 cup fat-free (skim) milk
2 tablespoons no-trans-fat margarine or butter
1/4 teaspoon salt
1 1/4 cups plain mashed potato mix (dry)
2 tablespoons grated Parmesan cheese
Chopped fresh chives or parsley, if desired
1. In 10-inch nonstick skillet, heat beans, salsa, corn and carrot to boiling. Reduce heat to low; cover and simmer about 15 minutes or until carrot is tender.
2. In 2-quart saucepan, heat water, milk, margarine and salt to boiling. Remove from heat. Stir in mashed potato mix just until moistened. Let stand about 30 seconds or until liquid is absorbed. Whip mashed potatoes with fork until fluffy.
3. Spoon mashed potatoes onto bean mixture around edge of skillet. Cover; simmer 5 minutes. Sprinkle with cheese and chives before serving.
1 Serving: Calories 290 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 520mg; Total Carbohydrate 46g (Dietary Fiber 10g, Sugars 6g); Protein 14g Percent Daily Value*: Vitamin A 45%; Vitamin C 10%; Calcium 10%; Iron 20% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Lean Meat; 1/2 Fat Carbohydrate Choices: 3