Snack time !

We are about to enter summer ! For our family it's full of camping and beach days , parks and road trips . It is actually my toughest time of year to keep the lbs off ! Forget the holidays , I love BBQ and potlucks , cold treats at the beach and s'mores around the campfire ! So I am trying to help myself out and bring all my faves with me ! Will I be perfect , nope , but I will do my best and save splurging for when it counts . Below are my fave snacks , but first , what makes the cut as far as a reasonable snack ? Ideally I want a mix of produce and protein , and I want it to have at least a few grams of fiber , to keep me full and no chemicals or gmos , low in sugar (5 grams or less) , and it needs to TASTE GOOD !
1. Greek yogurt plain) with berries 1/2 c of each , fiber , antioxidants and lots of protein .
2. Classic - ants on a log ! Celery , nut butter and raisins .
3. Hummus with carrots
4. Popcorn , air popped is best .
5. Sliced turkey with pickles . ( I wrap the turkey around my pickle )
6. Chia pudding .
7. Oatmeal with nuts and fruit .
8. Think thin bar - I really like these after a tough workout .
9. Edamame , dipped in Braggs aminos ,it tastes like soy sauce .
10 . Apples !
Hope this helps ! And you tell me your faves ! I want some ideas from you ! Below , I really like this popcorn , all friendly ingredients I can pronounce !

Newbie ?!

New to fitness ? We have all had a starting point and need a little direction when trying something new . Let me say that even if I don't know you personally but you are reading this with the goal of beginning a fitness regimen , good job ! I found that for me just deciding to change is the hardest part , the work is all a means to becoming a better version of you !
So with the new people in mind , I am giving my favorite " basic " workouts that I believe are really effective and will work when you follow a plan with consistency .
1. The push - up . Possibly the best toning move for your whole body . Seriously . Heart has to work , and your core , chest back and legs all come in to help you get the job done . TIPS - keep your body straight , like a board . Don't overload the shoulders , distribute weight evenly . Modify , it's not cheating if you do it correctly !
2. Squats . Yep they are the ultimate lower body move ( read : booty and thighs ) TIPS . Keep the weight in your heels . Your knees when squatting should track over the center of your foot . Squeeze your booty at the top for a more effective move .
3. Lunges . Lunges . Lunges .
4. Triceps dip . Hold on to sturdy chair and watch those arms firm up !!!
5. Crunches in all their varieties , when done correctly are great . TIP keep your chin off your chest and support your neck .
That's my fave basics ! As always you know your body best , so use common sense when beginning a workout .
I will film a more advanced work out for all my hard-core people this week , get ready for a booty burn !
" eat clean , train dirty " - ill see you soon !

The A B C's of life

Today is a day for honoring women , particularly moms but all women . I have been blessed by my mom , she's a great lady , wise and kind . I was blessed to have many wonderful women in my life , all of whom helped me so much .
There is one I am especially grateful for , her name is Lisa . Lisa was a part of my childhood and was unlike anyone I knew . She was a strong woman , compassionate and a great listener . I love her very much . One thing she taught over and over were her life's ABC's - awareness , balance , and choice . When I was young I didn't quite absorb the meaning , but I never forgot her words . And I want to share these words of wisdom with everyone who will listen .
Awareness - of not only everything in the world , good and bad , but of what's going on inside you ! If you are here on this earth , you are a part of it , and have a purpose - even if you aren't sure of what exactly it is . Being aware means tuning in to the voice inside .
Balance - one lesson I seem to have had to learn the hard way . Even when all your options are good ones , work ,family ,hobbies , it can all become simply too much and we lose our sense of joy - balance brings peace . To me balance means putting most of my time and energy to what matters most . It means keeping my heart full , and my arms open to possibilities that can bring growth .
Choice - this one is especially powerful . Everything we do is a choice , it is up to us , after all we are the only ones we truly have any control over . Even when circumstances seem to be happening to us that are not of our making , how we respond is still a choice . That , to me decides how we truly want to live . When we choose to rise above or find the good ,or even to simply let go , we are basically choosing happiness for our lives .
Thank you Lisa for the ABC's and to all of you who are trying to improve the lives of others , what you do matters .

Chia crazy !

I have to share how much I love chia ! I did a healthy food demo for the women at my church this week and brought along my chia seeds , and as promised , here's the 411 on why I love them so !
-chia seeds have long been consumed in Native American and Latin cultures .
- Chia seeds have lots of blood-building iron
-Chia seeds have protein !
-Chia seeds are also a source of calcium .
- They are a great source of omega 3 and omega 6 , just like salmon .
- Plus they are loaded with fiber !
If that doesn't catch your attention , they are considered a natural energy enhancer .
I like chia in my oatmeal or in a smoothie , I also love chia pudding and adore a Chia Fresca on warm days ! My recipes :
Mary's Chia Fresca
Glass of cold water , 8-10 oz
2 teas. Chia seeds
Juice of lime or lemon , or both !
Honey , or agave to sweeten , combine and then refrigerate about 15 mins allowing the chia to blend with the other ingredients , it will "gel " out . Enjoy !
Mary's chia pudding
1/4 cup chia
1/2 coconut milk
2 tablespoon honey , adjust to taste
Make it your own ! Add vanilla , puréed mango , cocoa powder , coconut .
Combine and refrigerate a couple hours . So good !

Veg out !

I love eating veggies but really tend to only purchase / eat my favorite ones . I knew my family and I were missing out on some great tasting food out there but when I would look at some of the non-traditional ones out there I would feel a little lost as to what on earth to do with it ? Jicama is great , but the first time I bought it , I didn't know if I needed to cook it , soak it , peel it ??? Clearly I have come a long way . But for those of you who are considering venturing beyond Roma tomatoes and iceberg lettuce ... My tips
1. Ask ! Farmers market vendors are usually pretty knowledgeable about what they have brought with them , I learned how to grill beets from a local vendor ! (By the way , I clean them , wrap them in foil and put them on the BBQ . )The people in your produce department are a good spot to start as well .
2. Buy fresh ! All veggies are best farm - fresh , so it makes sense that a new veggie will be more appealing fresh .
3. Remember to buy local ! One way I I get new fun goodies is by being a part of a local veggie co-op . For the price of a pizza night , I pick up a box of veggies and fruit , some are classic , and there is always something new , along with a couple cooking ideas .
4. When in doubt roast it or juice it !
5. Buy in season !
That's all for now ! More soon !

My tips and tools this week !

More information and goodies are going up this week ! I will put up more smoothies and juicing recipes , my favorite abdominal workout as well as how I use local produce for the family !
But for now let me post my favorite way to drink all my water for the day ! I drink water all day long , and while I like water it is a lot of fun to dress it up ! I used to do crystal light , mio products , etc . Now I know better than to add all those chemicals . I dress up my water with fruits and veggies ! Berries and limes and cucumber and lemon are my best combos , it's truly refreshing , and I totally eat what's in my mason jar at the end , yummy . :) I suggest you try it , you may find yourself drinking more water which is so good for you ! It's hydrating , yes , but it is cleansing and detoxifying your system , as well as helping your metabolism !!! When I am dragging , I now reach for cold water first !
My next tip is to always be prepared with a healthy snack when hunger hits ! I can outsmart my cravings for processed food by keeping healthy snacks with me ! Almonds , fruit , coconut water are some of my faves !

Back on track !

For those who don't know my journey , I lost a lot of weight a few years ago and have kept it off - and have found a passion for helping others on their way . But lately , my diet has slipped a bit . I am eating healthy all day but really having a hard time with sugar , particularly at night . So this is my public declaration to re focus myself to hard work and clean eating ! If I put it out there , then I have to be accountable for my actions . As hard as that can be , it's a motivation tool that works for me ! Here we go !!! Time to feel good for summer ! Below - Me !! At my heaviest !

Vegan carrot -banana bread !

To be vegan or not to be ? I am struggling with that most days in my house . We eat healthy , and no pork or red meat comes in our home , but dairy and white meat does . I eat very little , trying to get most of my diet from plants , veggies , fruits , nuts ... My kids aren't bad , either , neither are big soy product fans , though . My husband , though ... He grew up in a meat and potatoes kind of family and although he is a good sport , he truly is not excited by a vegan lifestyle , he loves cheese and turkey and BBQ chicken is a fave of all ... So baby steps for now , subbing all the dairy when I cook or bake or offering only vegan side dishes are ways I can work us up to being animal product free . Not perfect but I am trying ! One thing everyone does agree on is my vegan baking , we don't miss eggs or butter at all , when I do it right . Like today I am proud to say .
Mary's carrot banana bread !
3c. Whole wheat ( or mix white and wheat ) flour
1tea salt
1 tea baking soda
2 tea baking powder
1 tea cinnamon
2 ripe bananas , really ripe !
1/2 c. Applesauce
1/4c. Veggie oil
1/2 raw sugar
1 tbl. Lemon juice
1&1/2 c. Blended carrots , just put them in the blender .
1/2 finely chopped almonds 1/2 steel cut oats .
Preheat oven to 325 f . Mix flour soda , powder and cinnamon in bowl , set aside . Next , combine bananas , applesauce , oil
, sugar and lemon in mixer add carrots and oats . Next combine with dry ingredients , mix only until combined .
Bake in two 8 by 4 pans , spray first or one bigger pan , 60 -80 mins , until toothpick comes out clean ! Enjoy !!!

What doesn't kill you ????

So I recently dusted off my distance kicks and began running in earnest . I know I do a lot of activities that sound like more fun . But I recently had the urge to go back to what originally motivated me to get fit . I had prolonged going for a run for a while , thinking of all my other activities and decided to take my own advice and stop making excuses . Ha , I was still making them as I woke early , as I ate a banana and laced up my favorite pair , " it's cold , I could be making breakfast for everyone right now , I didn't make a playlist , I might get bored , maybe my feet will hurt since I haven't worn these in a while ... " you get the picture . As I stepped out and shook off the sleepy feeling , I breathed in the cold foggy air and felt a lift in my spirit almost immediately . As I warmed up and fell into my stride , my mind wandered closing all my excuses and nagging todo list from my thoughts , only my breathing , and my peaceful music was on my mind . I felt centered . Why haven't I been out here ?! My 3.5 mile run became a 6.4 when at my half-way point , I felt sad at the thought of finishing my run . When I arrived home , sweaty and yes already a little sore , my kids were just coming down the hall and hubby was in the kitchen , getting ready for our day . I had the same todo list as when I left , the excuses could have been valid , but I felt absolutely amazing and my perspective had been changed . So happy I didn't listen to all the reasons not to get out and and run !

Breakfast of champs ! Or a mom trying to make it through her hectic day !

So this morning I had an 8:30 appointment to workout with a friend , followed by my Saturday spin class , I teach at a gym , and then a Zumba fundraiser for a wonderful foundation ... And then my oldest daughter had a buddy over for a while ... Phew ! I woke up knowing I'd need to have a powerful breakfast to get me through my fun day ! Time to bust out my blender :) . I have a green smoothie 3-5 times a week , consistently . I can put in greens that I don't totally love ( beet leaves ? Red kale ? ) and get it to go in a yummy package ! I try lots of varieties , and I'll post them as we go - but this is my current fave !
Mary's Get Up And Glow Morning Smoothie
1/2 - 1 c. Green curly leaf kale
1/2 frozen banana ,fresh is fine .
1/4 c. Plain Greek yougurt - or coconut yougurt
Protein powder of choice , vanilla
Chia seeds - 1-2 tea .
Ice
Blend and enjoy !
OH !!! The next picture is of my fave "packaged " breakfast product it's a oatmeal with quinoa , amaranth , pumpkin seeds , cranberries , oats of course , and no SUGAR ! Yay ! I love all the varieties , Mayan mix has unsweetened cocoa , Asian dried mango , so healthy , clean and yummy !

Raising a mindful family healthy and happy !

So my goal of having a blog is to be able to share and receive advice and ideas about whole natural living , and killer workouts , as well as spiritual connections to both ! I love my family and want to involve them in making good choices for us all . This week we made a family field trip to an organic farm . We picked berries from the field and the kind farmer told us what was in season , as well as tips for the radishes , kale and carrots we purchased ! We had fun and learned about how the food that comes to our table is grown . "When you know better you do better ."