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Monthly Archives: December 2012

Setting Your Healthy Lifestyle Goals For The New Year

Goal4
Every year people set up their New Years Resolutions.  Some of the most popular Resolutions include: Stop Drinking Alcohol.  Actually make that Drink Less. Eat Healthy or Go on a Diet.  Stop Smoking.  Lose Weight.  People obviously are concerned with their health but in many of the cases the New Years Resolutions become a bad ongoing joke.  How many people have the same resolutions every year?  How is it that the obesity rate in the United States increases every year even though some of the most popular resolutions include living a healthy lifestyle?  The answer is easy.  People can’t stick with it.

When setting up my goals it is always more effective for me if I write them down.  When I write them down they will not look like this:  Eat Healthier, Lose Weight….
Instead I will write it down in a way that makes me want to set out to do it.  I will show intentions.
I Will Eat Healthier
I Will Lose Weight

Not only that but I want to be able to set measures and set a date for my goals to be accomplished.
I Will Lose 25 LBS by March 21st.

In some cases it may be an ongoing goal.  I am actually living a healthy lifestyle.
I Will Eat 6 Healthy Meals a Day.  Each with Carbs and Protein.

Next I will put it in a place where I can see it each day.  The bathroom mirror.  The refrigerator.   The constant reminder.

When it comes to weight loss.  You can measure it in ways other than weight loss.  Take measurements of your waist, neck, arms, chest and legs.  Check your body fat, with calipers or in another way.  I had times where my weight actually went up over the course of a week.  It could have been water weight, muscle or I just weighed in at a different time of day and there was a difference. I noticed weight loss just from not being able to keep my pants up with my oversized belt.  I found at least one change each week.  It may have been minor but it was a change.

Toward the end of my 12 week Transformation, I realized that I was not going to reach my actually goals without cutting carbs out of my diet.  I didn’t want to make that kind of change to my diet, (I don’t think low carb diets are healthy) so I added 4 more weeks on to my Transformation.  There is nothing wrong with not meeting your goal on time.  I’m not done until I’m finished.  Funny thing is.  I am still not finished.

goal1


This year my goals will center around the competitive side of me.  I ran 8 obstacle/mud races last year.  The first was in April.  This year I have decided to finish 12 races.  The goal is very doable but I want to make sure that I commit myself to it.  Notice how I said, I Will Finish 12 not that I will Run in 12.  If I don’t cross the finish line it doesn’t count.  I will also run 1,000 miles this year.  There are plenty of people who do a lot more than that.  I don’t think that I have ever run that much any other year.  I want to set a number to it this year.  This will make sure that I don’t get to settled in with how fit, that I think I am.  I don’t want to start thinking that I don’t need to do any cardio.  I will track my miles by day, week and month.  Less than 20 miles a week.  For all I know, I already ran that much this year.  Both of these goals are something that will take the entire year to do.  I am add a simple one day goal of 1000 push ups in a day.  When I wrestled in High School we did a lot more than 1000 in a day and we did it almost every day.  But now I do push ups in some of my workouts but nothing even close to 1000.  I felt like I wanted a quick goal.  I also added something that is more of a Bucket List Item.  I have always wanted to go Sky Diving, so now I have decided that this will be the year that I go Sky Diving.  I Will continue to live my life in a way in which I accomplish what I set out to do and do the things that make me happy. 

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Homemade Coconut and Banana Chocolate

choc and banana

One of the first recipes that I posted was Coconut Flavored Chocolate.  I just made some additions to it which I usually do when I make the chocolate.  This is one of those things that will prove to people, that you can eat some great tasting food.  Food that if you didn’t know any better you would think it was unhealthy.  I’ve got a good friend who is a chocoholic.  He is in great shape but his eating habits aren’t so great.  He is very active and obviously has a high metabolism so he is able to keep the weight off.  Anyway, I told him to check out the chocolate recipe and now he is eating it all the time.  I am not telling you to replace all of your meals with this but still can have dessert.

1/2 cup of raw cacao
1/2 cup of Coconut Oil
2 Tablespoons of Raw Honey
1/2 teaspoon organic vanilla extract
1/2 cup walnuts
1 Banana
Mix it up thoroughly
Place in the freezer for 10 minutes. Keep it in there long enough and you will have to cut it with a knife
I also sometimes put peanut butter on top of it and also sometimes add blueberries/raspberries/ whateve
r

Coconut Oil Health Benefits:
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.

Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Raw Cacao (Chocolate)
Known as a Super-Food
Claims to reduce cataracts, improve heart function and alleviate stress
High in antioxidant flavonoids
Claims to reduce free radicals in the body and in turn reducing risk of cancer
Vanilla Extract
The scent helps reduce st
ress

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Bananas (With brown spots – They contain TNF – Fight Cancer and abnormal cells- Increases immunity)
High in Potassium
High in Fiber
Prevents High Blood Pressure
Reduces Risk of Stroke
Prevents Heart Disease
Great for Bone Health
Help prevent and get rid of ulcers
Help increase PH
Great for the Digestive Tract
Low on the Glycemic Index (won’t spike blood sugar)
Great for the eyes

Healthy Chocolate Coconut Brownies

Chocolate Coconut BrownieNot only do these Brownies taste great but they contain no added sugar and are high in fiber.  They have a ton of healthy benefits.

1 Cup Almonds
1.5 Cups Fresh Coconut
1 Cup Pitted Dates
1 Cup Dried Apricots
4 Tablespoons Raw Honey
3 Eggs
1 Teaspoon Vanilla Extract
1/2 Cup Raw Cacao
2 Tablespoons Coconut Oil

Pre-heat Oven to 400
Blend Almonds
Add Coconut and Blend
Add Eggs, Dates, Apricots, Honey Vanilla Extract and Cacao and Blend
Coat Cooking Pan with Coconut Oil
Pour Mixture into Pan and Spread out Evenly
Put in Oven and Bake for 25 Minutes

Health Benefits

Eggs
High in Protein
Great for the eyes
Fights Cardiovascular Problems
Helps with Cholesterol Profile

Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fiber
Boosts Energy
(Drink a lot of water with almonds)

Fresh Coconut
Helps Lower Blood Pressure
Promotes Weight Loss
Improves Production of Red Blood Cells
Contains Anti-Viral Properties
Fights Colds and Fevers (Viral)
Boosts Energy

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Coconut Oil
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.

Dates
High in Fiber.
Prevents absorption of LDL Cholesterol.
Protects colon.
Good for vision.
Fights cancer and Cardiovascular disease.
High in Iron, Calcium, Manganese, Copper and Magnesium.  Also contains B6.

Apricots
Contains Fiber and antioxidants.
Fights cancer and heart disease.
Lowers cholesterol.
Fights infections and free radicals.
Good source of vitamins and minerals including Iron.

Vanilla Extract
Antioxidant Properties
May fight Cancer
Boost Metabolism
Reduces Anxiety
May fight infections and fever in children
Reduces Nausea

Raw Cacao (Chocolate)
Known as a Super-Food
Claims to reduce cataracts, improve heart function and alleviate stress
High in antioxidant flavonoids
Claims to reduce free radicals in the body and in turn reducing risk of cancer

Peanut Butter Coconut Sweet Potato Cookie

sweet pot cookieThe ingredients in this cookie will provide energy, lower cholesterol, fight cancer, promote all around health.

2 Sweet Potatoes
5 Tablespoons Raw Honey
2 Teaspoons Cinnamon
1 Cup Walnuts
1 Cup Fresh Coconut
5 Tablespoons Peanut Butter (from just peanuts)
1 Teaspoon Vanilla Extract

Preheat Oven to 400
Bake Sweet Potatoes for 40 minutes
You can remove the skin or keep it on.  I just leave it on
Blend Walnuts and Coconut into a rough powder
Add Honey, Cinnamon, Peanut Butter and Vanilla Extract and Blend
Add Sweet Potatoes
Blend
Use a spoon and scoop mixture out and place on cookie tray
Place in freezer for at least 3 hours

Health Benefits

Sweet Potatoes
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging

Fresh Coconut
Helps Lower Blood Pressure
Promotes Weight Loss
Improves Production of Red Blood Cells
Contains Anti-Viral Properties
Fights Colds and Fevers (Viral)
Boosts Energy

Walnuts
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Pure Peanut Butter
Reduces Risk of Heart Disease
Contains Antioxidants
Contains Good Fats
Increases Blood Flow in the Brain
Reduces Risk of Stroke
Contains Anti Cancer Properties
Prevents Gallstones
Fights Alzheimer’s
Reduces Risk of Weight Gain

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Vanilla Extract
Antioxidant Properties
May fight Cancer
Boost Metabolism
Reduces Anxiety
May fight infections and fever in children
Reduces Nausea

chocolate s pot

Chocolate Peanut Butter Sweet Potato Cookie

2 Sweet Potatoes
5 Tablespoons Raw Honey
2 Tablespoons Raw Cacao
2 Teaspoons Cinnamon
1 Cup Walnuts
5 Tablespoons Peanut Butter (from just peanuts)
1 Teaspoon Vanilla Extract

Preheat Oven to 400
Bake Sweet Potatoes for 40 minutes
You can remove the skin or keep it on.  I just leave it on
Blend Walnuts and Coconut into a rough powder
Add Honey, Cinnamon, Peanut Butter and Vanilla Extract and Blend
Add Sweet Potatoes
Blend
Use a spoon and scoop mixture out and place on cookie tray
Place in freezer for at least 3 hours

Nobake Oatmeal Monkey Cookies

Oatmeal Monkey

2 Bananas
1 Cup Old Fashioned Rolled Oats
1 Tablespoon Ground Flax Seeds
4 tablespoons Raw Honey
1 Cup Almonds
1 Teaspoon Vanilla Extract

Blend Almonds into a powder.
Add Oatmeal, Bananas,  Honey, Almonds, Vanilla Extract
Blend
Take spoonfuls out and put on tray
Place in freezer for 3 hours

Chocolate Oatmeal Monkey Cookies

2 Bananas
1 Cup
Old Fashioned Rolled Oats
1 Tablespoon Ground Flax Seeds
5 tablespoons Raw Honey
1 Cup Almonds
1 Teaspoon Vanilla Extract
Raw Cacao Powder

Blend Almonds into a powder.
Add Oatmeal, Bananas,  Honey, Almonds, Vanilla Extract, Raw Cacao Powder
Blend
Take spoonfuls out and put on tray
Place in freezer for 3 hours

Health Benefits

Bananas (With brown spots – They contain TNF – Fight Cancer and abnormal cells- Increases immunity)
High in Potassium
High in Fiber
Prevents High Blood Pressure
Reduces Risk of Stroke
Prevents Heart Disease
Great for Bone Health
Help prevent and get rid of ulcers
Help increase PH
Great for the Digestive Tract
Low on the Glycemic Index (won’t spike blood sugar)
Great for the eyes

Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fiber
Boosts Energy
(Drink a lot of water with almonds)

Old Fashioned Rolled Oats
Lowers Cholesterol and reduces the risk of heart disease
Makes you feel full longer
May reduce risk of type 2 diabetes
May reduce heart disease
May reduce high blood pressure
Contains vitamins, minerals and antioxidants
May reduce risk for certain cancers

Ground Flax Seed
Helps with digestion and good for cardiovascular system.
Contains Omega-3 Fatty Acids.
Provides anti-inflammatory properties

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Vanilla Extract
Antioxidant Properties
May fight Cancer
Boost Metabolism
Reduces Anxiety
May fight infections and fever in children
Reduces Nausea

Raw Cacao (Chocolate)
Known as a Super-Food
Claims to reduce cataracts, improve heart function and alleviate stress
High in antioxidant flavonoids
Claims to reduce free radicals in the body and in turn reducing risk of cancer

 


Spartan Race Fenway Park – Follow Your Own Path, Others May Join You

nuvision_action_image_storefront_1808395

I use to wait around on other people so that I could do things that I wanted to do.  If I still did that instead of running in 8 obstacle races/mud runs, I probably would have run in NONE.  Are people really herd animals or pack animals?  It is nice to have other people around, but I realized that I was much happier just doing the things that I wanted to do whether or not I had other people with me.  If you can’t break off on your own it can be difficult to do some of the things that you may really want to do.  Besides I usually end up meeting other people at these races, that also have the same type of motivation and challenge in themselves that I have found in me.  These races are addictive for people who are looking for a challenge.

On November 17th, I ran in the Fenway Spartan Race.  I entered the race a few months earlier and told some friends that I was running in it and asked if any of them wanted to run.  3 of them took me up on it and 2 others came out to support us.  None of them really knew what to expect until after they signed up, so it got kind of funny when they started asking me about some of the obstacles.  Sue was already very active but hadn’t run in this type of race yet.  Chris and Sheila decided to start working out so that they could get ready for the race.  Sheila even started to make changes to her diet.

The Spartan was challenging just like the last one that I did, but it was only 2.5 miles.  They did cram a lot of obstacles into those 2.5 miles and we ran all over the stadium steps.  On top of that we had to do burpees a number of times.  If you screwed up certain obstacles you rewarded with 30 more burpees.  Those things suck.  The only one that I screwed up on was the spear throw.  It kind of feels like throwing the piece of paper that a straw comes in.  Hard to balance and not real heavy.  The race was a blast.  At the end you get the opportunity to run over 3 or 4 Gladiators or get the opportunity to have them slam you into the wall.

photo taken at 09:22:30 by www.nuvisionactionimage.com
Sheila fell about half way through the race and banged up her elbow pretty bad.  She had been telling me how much she was looking forward to this race ever since she signed up.  I could tell that it was something that motivated her and helped her set a goal that put her on the right track of training and nutrition.  So falling down and jacking up your elbow really stinks when you are that close.  The first thing that probably went through her mind was this hurts like hell.  I think its broken.  Kind of funny how you focus on completing something and now your mindset becomes fight through the pain and finish.  That is exactly what she did.  She came that far and knew that she couldn’t walk away from it without crossing the finish line.  She worked to hard to get there.

All three of them have told me that not only did they love running in the Spartan but that they wanted to do more of them.  These are not just races they build character and can help you find what you are made of.  I am glad that I had the three of them run with me and the other two hang out with us.  They can all be proud of their accomplishments.  I know that I am.
You might have to Learn to S.W.I.M.™ on your own but there are always people who can support you and help you on your way.  

Sweet Potato Latkes (Pancakes) with Apple Sauce

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2 Pounds Sweet Potatoes
4 Eggs
1 Cup Almonds
4 Tablespoons Raw Honey
2 Tablespoons Cinnamon
2 Tablespoons Coconut Oil

3 Apples
1 Teaspoon Cinnamon
1 Tablespoon Raw Honey

Heat Large Frying Pan on Medium
Add Coconut Oil
Shred Sweet Potatoes
Blend Almonds into a powder
Mix Sweet Potatoes, Almonds, Eggs, Cinnamon and Honey together

Take a spoonful of mixture and put it in the pan and flatten
Repeat process
After several minutes flip and cook other side
Add Coconut Oil as needed

Apple Sauce
Remove Cores
Cut up and place in food processor
Add Honey and Cinnamon
Blend

Add Sauce on top of pancakes or to the side

Health Benefits

Sweet Potatoes
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging

Eggs
High in Protein
Great for the eyes
Fights Cardiovascular Problems
Helps with Cholesterol Profile

Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fiber
Boosts Energy
(Drink a lot of water with almonds)

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Coconut Oil
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.

Apples
Good Source of Fiber
Detoxify Liver
Boosts Immune System
Lowers Cholesterol
Reduces Risk of Some Cancers (Lung, Breast, Colon, Liver)
Great for Bone Health (may increase bone density)
May help manage Diabetes
Fights Alzheimer’s and Parkinson’s

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