tag:blogger.com,1999:blog-36384038809253750342024-03-12T23:25:22.714-04:00BE the Change that YOU Wish to SeeEven the smallest things that you do in your life can make a world of a difference...Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.comBlogger86125tag:blogger.com,1999:blog-3638403880925375034.post-84611051608320899302012-02-28T07:34:00.000-05:002012-02-28T07:34:54.777-05:00Coffee??? Where???For those of you that know me, you know that coffee is like a lifeline in my life. Seriously, do not even think about talking to me in the morning before that nectar of the gods hits my lips because it will not be pretty. Now, I like all kinds of coffee...sweet coffee, dark coffee, strong coffee, fancy coffee...as long as it is coffee it is ok in my book.<br />
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Some of the delicious coffees that I really like to drink are extremely high in sugar and calories...one cup could almost make me reach my caloric limit for the day (hello venti white chocolate mocha!). So I have set out on a mission to find some healthier substitutes for my yummy coffee...here is what I have found!<br />
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<strong><u>Mocha Chiller</u></strong> (starring non other than our favorite...<a href="http://www.myshakeology.com/kemaher">SHAKEOLOGY</a>!)<br />
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<ul><li>1 serving of Chocolate Shakeology</li>
<li>1 cup cold coffee</li>
</ul><strong><u>Almond Mocha Chiller</u></strong><br />
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<ul><li> 1 serving of Chocolate Shakeology </li>
<li>1 tsp. almond extract </li>
<li>1 cup cold coffee </li>
</ul><strong><u>Skinny Peppermint Mocha</u></strong><br />
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<div> </div>Slash calories by replacing sugary syrup with peppermint extract and skipping the whipped cream on top. The boost of intense minty flavor in this mocha is balanced out by dark chocolate syrup and nonfat milk.<br />
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<div> </div><ul><li>1/2 c. coffee</li>
<li>2 drops peppermint extract</li>
<li>1/3 c. nonfat milk</li>
<li>2 tbsp. dark chocolate syrup</li>
</ul><br />
<div> Directions:</div><br />
<div> </div>Brew coffee of your choice (or use one package of instant coffee) and pour into a mug. Stir peppermint extract and chocolate syrup into the coffee. Taste and adjust to your liking. Stir in nonfat milk.<br />
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<div> </div>Makes one serving.<br />
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I am still on the hunt for more...and I will post them as soon as I can find them...But for now, enjoy :)<br />
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Do you have any at home healthy coffee recipes??? Post them in the comments below or <a href="mailto:kemaher@gmail.com">send me an email with the recipe</a>!<br />
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<div> </div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-7070174036280999622012-02-23T07:32:00.000-05:002012-02-23T07:32:18.648-05:00Cheese Please!!I love cheese...If I could eat anything in the world for the rest of my life and not gain weight, I am sure that I would live off of cheese and potatoes. I have had to cut some of the cheese that I had been used to eating out of my diet because it just wasn't going to fit into my meal plan. <br />
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I was reading <a href="http://www.yahoo.com/">Yahoo!</a> this morning and found this article about guess what.....CHEESE! Read and enjoy :)<br />
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<div align="center"><span style="font-size: large;">~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></div><br />
<strong><u><span style="font-size: large;">5 Healthiest Cheeses</span></u></strong><br />
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Cheese gets a lot of bad press for clogging arteries and packing on the pounds. But just because you shouldn't eat an entire platter of Paula Deen's cheese balls doesn't mean you have to avoid cheese altogether.<br />
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Cheese can be both delicious and a great source of lean protein, calcium, phosphorus, and other health benefits -- if you choose the right varieties. Here are five cheeses that belong on any shopping list.<br />
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<em>1. Feta</em><br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/2-cheese.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="220" lda="true" src="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/2-cheese.jpg" width="320" /></a></div><br />
A key component of Greek cuisine, feta is lower in fat and calories than most cheeses, says Natalie Caine-Bish, an associate professor of nutrition and dietetics at Kent State University. A one-ounce serving -- enough to make a Greek salad lover happy -- has 4 grams of protein and only 74 calories.<br />
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Caine-Bish says feta's characteristic strong flavor means you can get away with using less cheese without feeling cheated. Feta's salty flavor makes it a good choice to crumble on salads and soups. It also pairs well with sweeter produce, like watermelon or sweet potatoes.<br />
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Tip: Although domestic feta is often made with cow's milk, Greek feta is made from sheep or goat's milk, which makes it a good choice for someone with problems digesting bovine dairy products. Keep in mind, though, that unpasteurized feta and other soft cheeses have a higher risk of containing the Listeria bacteria than other cheeses -- so be sure to buy pasteurized feta if you'll be serving it to a pregnant woman or someone with a compromised immune system.<br />
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<em>2. String cheese</em><br />
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Seriously. String cheese, that favorite kid snack, is a great choice for adults too.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/3-cheese.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="220" lda="true" src="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/3-cheese.jpg" width="320" /></a></div>For starters, if you choose string cheese made of part-skim mozzarella, it's low in calories and high in protein (a one-ounce serving has 71 calories and 7 grams of protein).<br />
<br />
What's more, string cheese isn't actually a processed cheese -- mozzarella naturally behaves in that stringy way, so it counts as a whole food. (Just make sure to buy string cheese that's 100 percent mozzarella.)<br />
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Tip: String cheese is "quick and easy -- grab and go, and already portioned out for you," says Silvia Veri, the nutrition supervisor at Beaumont Health System's Weight Control Center in Royal Oak, Michigan. The fact that it's prepackaged makes it handy for healthy snacks at work, between errands, or at home.<br />
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<em>3. Parmesan</em><br />
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<br />
Like feta, Parmesan is a great choice because just a little packs a potent, nutty punch.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/4-cheese.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="220" lda="true" src="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/4-cheese.jpg" width="320" /></a></div>Parmigiano-Reggiano comes from the Parma area of Italy, and its strong flavor has inspired a lot of buzz throughout history: Samuel Pepys famously buried his Parmesan cheese to keep it safe during the Great Fire of London, and Boccacio, in The Decameron, imagines a mountain of Parmesan inhabited by macaroni and ravioli makers.<br />
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Parmesan is relatively low in calories (110 in a one-ounce serving), but it's high in sodium (449 milligrams for the same serving size), so be sure to use it in moderation.<br />
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Tip: Try shaving pieces onto a salad or eating small slices with ripe apples or pears, in addition to grating it over pasta and pizza.<br />
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<em>4. Swiss</em><br />
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<br />
Swiss is another strong cheese that's good for you. What we call Swiss cheese is often Swiss Emmentaler (or Emmental), though other cheeses with a similar taste and hole-studded texture are sometimes lumped in as well.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/5-cheese.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="220" lda="true" src="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/5-cheese.jpg" width="320" /></a></div>Swiss is a popular cheese, and Caine-Bish likes it specifically for that reason. Since it comes in a number of varieties, including low-sodium or low-fat, it's easy to find a version that fits your dietary needs.<br />
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As a hard cheese, Swiss is also richer in phosphorus than nearly all soft cheeses. According to Caine-Bish, "Calcium and phosphorus are key to bone formation and to maintaining bone density" -- important for women of any age.<br />
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Tip: Try adding a slice to your sandwich or grating a few ounces into scrambled or baked eggs. Small slices or cubes make a great snack, especially with fruit instead of crackers.<br />
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<em>5. Cottage cheese</em><br />
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There's a reason dieters love cottage cheese: It's high in protein, low in fat (if you buy a low-fat variety), and versatile enough to add to most any meal or snack.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/6-cheese.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="220" lda="true" src="http://health.yahoo.net/yahoohealth/gallery_assist/73/gallery_assist5107/6-cheese.jpg" width="320" /></a></div>"You can eat it with almost anything," says Veri. "You can eat it with veggies and make it savory, or add fruit and cinnamon and make it sweet."<br />
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A one-ounce serving of low-fat cottage cheese has 3 grams of protein and only 20 calories. Like all cheeses, it's also high in calcium.<br />
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Indian paneer, Mexican queso fresco, and other types of farmer's cheese are simply pressed versions of cottage cheese. If you're the DIY-type, this cheese and its firmer derivatives are some of the easiest cheeses to make at home.<br />
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Tip: Cottage cheese can have a lot of sodium, especially when it's low-fat or nonfat. Be sure to check the nutrition label on the container before buying it. Some companies, such as Lucerne and Friendship Dairy, make no-salt-added versions.Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-5350720135668298392012-02-22T12:42:00.000-05:002012-02-22T12:42:36.416-05:00What I Am Giving Up For LentToday is Ash Wednesday, which means it is time for Lent!<br />
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Now, I was raised Catholic and I went to church every Sunday with my Mom until I made my Confirmation...then she gave me the choice to go or stay home. Which to me meant wake up early on Sunday or sleep in...I chose to sleep in.<br />
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Anywho, I still celebrate Lent and whatnot...I just choose to not go to church, so it is time to give something up! Here is what I have decided to give up for Lent:<br />
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<ul><li>Red Meat - I don't eat it everyday, but I do love me a medium rare steak...But not during Lent!</li>
<li>Stepping on the Scale EVERYDAY! - I am guilty of this...I weigh myself everyday and focus way too much on the numbers. NOT ANYMORE. I am currently running a Biggest loser Challenge here at work so I will ONLY step on the scale ONCE a week...and that is for our weigh in on Monday mornings.</li>
<li>Buying Lunch at Work - I spend entirely too much money buying lunches while at work...time to start packing!!</li>
</ul>What are you giving up? I know you can think of something :)Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-3095924770944895452012-02-22T08:18:00.000-05:002012-02-22T08:18:03.538-05:007 Ways to Speed Up Your MetabolismSo, I don't know about all of you, but I have a lazy metabolism. I got sick in high school and as a result my immune system and my metabolism are lazy. If I do not watch what I eat, I will pack on the pounds super fast and I do NOT want that to happen!<br />
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I was surfing around the internet this morning and stumbled upon this article...Forgive me for not giving credit where it is due, but my browser kicked me out before I could copy down the web address...but I wanted to share the article (I was able to copy it before my browser went ka-put)!<br />
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So here is my disclaimer <strong>**I did <u>NOT </u>write this article...I just found it informative**</strong><br />
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<div style="text-align: center;"><strong>~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</strong></div><br />
<strong><u>7 Ways To Speed Up Your Metabolism</u></strong><br />
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<em>Your body may not be burning calories quickly because of poor eating habits and a sedentary lifestyle. Fortunately, you can take control of speeding up your metabolism. From getting more sleep to eating all day, use these 7 secrets to rev up your inner engine. </em><br />
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If your body’s engine is running at full-speed, there’s little you can do to boost your fat-burning potential – you’re already performing at peak. <br />
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But if your tank is teetering on half-empty, there's room for improvement. Use these 7 secrets to shift your metabolism into high gear.<br />
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Ladies, start your engines!<br />
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<em>Secret #1: Get more sleep</em><br />
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The number of zzz’s you catch can have a big effect on your waistline. Research shows that sleep deprivation can send your hunger and appetite hormones out of whack. A four-year joint study by the University of Wisconsin and Stanford University found that adults who regularly slept for only five hours a night increased their levels of hunger-inducing ghrelin by 14.9% and lowered their levels of appetite-suppressing leptin by 15.5%. This means double trouble for your fat cells: You end up eating more than you need, leaving you with extra pounds to show for it.<br />
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How much sleep do you need to avoid this? Some people swear by a few hours, but experts recommend 7-8 hours of uninterrupted sleep each night. <br />
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<em>Secret #2: Wake up earlier</em><br />
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Does your morning ritual consist only of showering, brushing your teeth and getting dressed? Then you’re neglecting two important activities that could boost your metabolism.<br />
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The first: Eat breakfast – and coffee doesn’t count. Skipping that bowl of oatmeal might sound harmless, but you’re missing the first opportunity of the day to jumpstart your metabolism. Think of it in literal terms: Breakfast is “breaking” the overnight “fast” your body was in to conserve calories. Eating – especially a balanced breakfast every day – stimulates your metabolism. <br />
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Secondly, you should exercise. Sure, you might struggle to throw off those cozy sheets – who doesn’t? – but it’s a battle worth winning. Why? It boosts your metabolism. You’ll burn more calories throughout the day simply doing the same stuff you always do. Even a 20-minute walk or jog will make a difference. So skip that second cup o’ joe and strap on your walking shoes instead. <br />
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<em>Secret #3: Get active</em><br />
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Sounds impossible, but you can - and should - work out every day. Cardiovascular exercise (running, swimming, aerobics, walking) stimulates your metabolism, helps you burn calories and can even temporarily suppress your appetite post-workout. But don’t let cardio get all the metabolic-boosting glory.<br />
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Weight training is important too, because it tones your muscles and boosts lean tissue mass, which burns more calories per pound than fat. The more lean muscle tissue you have, the more calories you burn daily.<br />
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Also, don’t be afraid to exercise more than once a day. Breaking up a 60-minute workout into two 30-minute (or three 20-minute) sessions is not only convenient, but also it may help you burn more fat, according to recent research. <br />
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<em>Secret #4: Eat all day </em><br />
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Forget about three large square meals a day. Graze on healthy snacks or nosh on smaller meals instead. Eating 5-6 small meals throughout the day keeps a steady stream of energy available to your body. This boosts your metabolism and your brain power. Keep healthy snacks (fruits, veggies, nuts, yogurt) with you throughout the day. <br />
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Just be sure your main meals are smaller to accommodate all this snacking, or you’ll load up on extra calories you don’t need. And don't skip meals. Dieters often try to get that extra weight-loss edge by cutting entire meals instead of just cutting calories throughout the day. But this is counterproductive: Skipping meals forces your metabolism to slow down and conserve calories to compensate for the lack of food. So when you finally do eat, your body remembers that it went for a long time without food and will store more calories to prepare for the next time you'll starve it. Stay off this roller-coaster by eating at regular intervals throughout the entire day.<br />
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<em>Secret #5: Raise a glass </em><br />
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The number on the scale may look good when you haven’t had enough water, but you’re risking major weight gain by not drinking enough. Dehydration can trick your brain into thinking you’re hungry, so instead of reaching for a cold one – water, that is – you reach for whatever snack is nearby. A simple exercise in math may illustrate the importance of hydration:<br />
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8 ounces of water = 0 calories<br />
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1 candy bar from the office vending machine = 270 calories.<br />
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Swapping that candy bar for a glass of water, then waiting 20 minutes to see if you were really hungry in the first place = priceless.<br />
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Some experts say that your body burns extra calories as it works to raise the temperature of icy water to your internal body temperature, although others disagree. Still, water is refreshing and hydrating - and you’ll burn calories on your walk over to the fridge or fountain.<br />
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<em>Secret #6: Eat spicy foods</em><br />
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Turning up the heat on your meals may do more than just add fun flavor. “Hot” foods, such as jalapeños, chili peppers and spices (like curry and cayenne), may increase body temperature. Body temperature and metabolism are related: As you burn energy, heat is released. By increasing your internal body temperature, spicy foods may temporarily raise your metabolism and stimulate the use of stored fat as energy.<br />
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Experts agree that eating spicy foods can increase feelings of satiety. And the sooner you’re satisfied at a meal, the faster you’ll stop eating. You can easily save yourself 100 calories at a meal by taking fewer bites, so pile on the hot sauce.<br />
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<em>Secret #7: Count on calcium</em><br />
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Research shows that calcium, an essential mineral, can boost your basal metabolic rate, which boosts weight loss. In a National Dairy Council-funded study, researchers found that a high-calcium, low-calorie diet boosted fat loss by 42%, compared to only 8% for just a low-calorie diet.<br />
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Studies also show that dairy lovers are less likely to suffer from metabolic syndrome, whose symptoms include high blood pressure, cholesterol and triglycerides, poor blood sugar control and increased abdominal obesity – all factors that increase risk of diabetes and heart disease. <br />
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<div style="text-align: center;">~~~~~~~~~~~~~~~~~~~~~~ </div><div style="text-align: center;"> </div><div style="text-align: left;">Now think...do you think that you have a lazy metabolism? If so, what changes can you make during the day to help jumpstart it?? Post in the comments below what YOU will do differently to speed up your metabolism today!</div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-52029165225036906712012-02-21T07:39:00.000-05:002012-02-21T07:39:13.862-05:00It's Fat Tuesday!!!Today is Fat Tuesday!!!<br />
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So what is fat Tuesday?? Here is a definition that I found:<br />
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<em> Fat Tuesday is the traditional name for the day before </em><em>Ash Wednesday</em><em>, </em><br />
<em> the first day of </em><em>Lent</em><em>. It is more commonly known as </em><em>Mardi Gras</em><em>, which </em><br />
<em> is simply Fat Tuesday in French. It gets its name from the custom, in </em><br />
<em> many Catholic countries, of marking the day with feasting before the </em><br />
<em> </em><em>fasting</em><em> season of Lent begins.</em><br />
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Now NORMALLY...I would completely stuff myself SILLY on Fat Tuesday...I used it as an excuse to totally pig out and eat more than my weight in u nhealthy, fried, fatty, salty foods. Not this year :)<br />
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This year I am doing the opposite! I am starting my <a href="http://www.myshakeology.com/kemaher">Shakeology</a> Cleanse instead!! I am using Chocolate Shakeology for this cleanse...but I cannot WAIT until my New Tropical Strawberry comes next month! It is the <a href="http://www.myshakeology.com/kemaher">VEGAN Shakeology</a> that I KNOW you have all been waiting for :) Check out the details!!!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-8zZ_xIGZWJc6cWL4JQuDl17UdDk-8Cx9wKk-X7YJLJ2G5eWO8bSfWZG2vXTlwtRHXQqEQSK0bHzEWYK7pmldCi09oRMiMV2CcHGHMGGUcSSO-HQ8G5_I4XxVMTf3_NUf4yZrRwTeDXo/s1600/398699_2950024582352_1013473396_32909620_1416919554_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" closure_uid_v665fz="8" height="477" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-8zZ_xIGZWJc6cWL4JQuDl17UdDk-8Cx9wKk-X7YJLJ2G5eWO8bSfWZG2vXTlwtRHXQqEQSK0bHzEWYK7pmldCi09oRMiMV2CcHGHMGGUcSSO-HQ8G5_I4XxVMTf3_NUf4yZrRwTeDXo/s640/398699_2950024582352_1013473396_32909620_1416919554_n.jpg" width="640" /></a><br />
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I will be getting mine in March...I had just gotten my supply of Chocolate when the new Tropical was released. :) Shakeology has been my saving grace...Stay tuned and I am going to share how Shakeology and Beachbody have totally save my life (literally!!).<br />
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Do you want to try <a href="http://www.myshakeology.com/kemaher">Shakeology</a>? Send me a <a href="mailto:kemaher@gmail.com">message</a> or post in the comments below! I can get a sample to you :)<br />
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On another note...all of you Catholics out there....What are you giving up for Lent?????Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-91632407192871796912012-02-15T08:06:00.000-05:002012-02-15T08:06:08.086-05:00Give a little heart and soul....Ok, so I am having a dance party in my cube today...I can hardly contain my excitement because tonight is THE night that I have been waiting for! <br />
<br />
<div align="center"><strong><u><span style="font-size: large;">HANSON!!!!</span></u></strong></div><div align="center"><br />
</div><div style="text-align: left;">This concert was cancelled back in October because the boys were sick, and I was SO disappointed! I always see them right around my birthday, but not last year :( Tonight is the RESCHEDULED show and it could not come at a better time! 2012 has started out being a rockin' year for me and I am totally ready to ROCK OUT with Hanson :)</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Now I wake up SUPER early for work, and by teh end of the day I am exhausted! So what am I going to do today to make SURE that I have enough energy to dance the night away with the best fans ever and the best BAND ever??? I am going to drink my HEAVENLY chocolate <a href="http://www.myshakeology.com/kemaher">Shakeology</a>...it will FUEL my body and make SURE that I do not want to fall over from exhaustion tonight. </div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Speaking of SHAKEOLOGY...the new Tropical Strawberry flavor was released YESTERDAY! I called and should be receiving my FIRST shipment of Tropical with my next month's shipment! SO excited to try it out!!!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Well, I will leave you with a little dance party video....cut loose....have some FUN today...dance around liek a fool and BURN SOME CALORIES!!!!</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">xoxo</div><div style="text-align: left;"><br />
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</div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-41651495530588704682012-01-24T07:31:00.001-05:002012-01-24T07:31:40.913-05:00You Can Do It!!!Every now and then, everyone needs some motivation...<br />
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<div align="center"><img class="rg_i" data-sz="f" height="400" name="4gN6YdkWQeMBlM:" src="https://encrypted-tbn2.google.com/images?q=tbn:ANd9GcR3tyd0Hcy3RqiUIBuEGhk4fYczcMW4D1XcN41VKdMqMdDeqsX0UA" width="395" /></div><div align="center"><br />
</div><div align="center"><img height="300" id="il_fi" src="http://www.sparkpeople.com/assets/quote_images/quote_25.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="425" /></div><div align="center"><br />
</div><div align="center"><img height="230" id="il_fi" src="http://befitlivebetter.com/wp-content/uploads/2011/03/quote.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="582" /></div><div align="center"><br />
</div><div align="center"><img height="589" id="il_fi" src="http://media-cdn.pinterest.com/upload/179581103860980894_NvqMFfDP_c.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="487" /></div><div align="center"><br />
</div><div align="center"><img height="223" id="il_fi" src="http://laceyultimatefitnesscenter.com/wp-content/uploads/2011/09/1305674160-quotes-motivational-body-exercise-wallpaper-wallpaper.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="400" /></div><div align="center"><br />
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</div><div align="center"><img height="333" id="il_fi" src="http://t1.gstatic.com/images?q=tbn:ANd9GcQxHyqL4nVtf96jZBg80iEKiZRD-Jhy3XsuN_7hr-CHrfOmGX7IK3n_CvWY" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="400" /></div><div align="center"><br />
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</div><div align="center"><img height="345" id="il_fi" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbUSHurFPMnDRErvYi-eKLhgFKTNt-wIY2GDvfH_fgg0uo7ezWjt1YhphNnJTgR0dB2iteMILY1BVoObD5Q5VzYUbhnVC59_d7b_CaqJmbX8XqlUyvzPzJCDXsJNxaankLt9Qy683KdMo/s1600/Picture+7.png" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="558" /></div><div align="center"><br />
</div><div align="center"><img height="236" id="il_fi" src="http://media-cdn.pinterest.com/upload/42643527691232533_ewSULRwb_b.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="192" /></div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-84328012536983104572012-01-24T07:17:00.000-05:002012-01-24T07:17:41.324-05:007 Fitness Myths, BustedWe have all heard different myths and wive's tales about diet and exercise. On <a href="http://www.yahoo.com/">Yahoo</a> this morning, I found this article about some very common fitness myths...you should check it out...have YOU been working out based on these myths??<br />
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<strong>7 Fitness Myths, Busted</strong><br />
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<span style="font-size: xx-small;">By Lisa Collier Cool</span><br />
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Did you make a New Year’s resolution to get fit in 2012? The fitness resolution is a perennial on the top 10 list of the annual promises we make to ourselves, just after the all-time winner “lose weight”. <br />
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If you haven’t moved many muscles since high school gym class, you might not be up to speed on fitness myths, a stubborn bunch that just won’t die. A dose of reality right about now might strengthen your resolve. <br />
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Here’s a rundown on the seven top evergreen exercise myths that you’ll probably hear but can safely ignore:<br />
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<em>1. No Pain, No Gain</em><br />
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Maybe this one took on a life of its own because it rhymes and is so easy to remember. Forget it. If an exercise causes pain, you’re either doing it wrong (a session or two with a personal trainer can set you straight) or you’ve already managed to hurt yourself. <br />
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Be sure to separate pain from muscle soreness, which comes on after you tax a lax muscle and will wear off in a few days. Actual pain can mean that you’ve exhausted a muscle or torn a ligament. If what you’re doing really hurts, stop.<br />
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<em>2. Stretching Before Exercise</em><br />
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The idea here is that stretching before and after you exercise can prevent injury while you’re working out and muscle soreness afterward. <br />
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While stretching does promote flexibility (something you should strive for as an element of overall fitness), a study published in British Medical Journal found no scientific evidence to back up the notion that stretching before a workout reduces injuries or that stretching before and after can prevent muscle soreness.<br />
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<em>3. Exercise Speeds Metabolism for Hours</em><br />
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While partly true--your metabolism does amp up during exercise and for a few hours afterward--the truth can be a big disappointment: the number of calories you can expect lose thanks to the afterburn is negligible, only 20 extra ones for the whole day according to one study. <br />
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But (and this is a really big “but”) you may be able to set your metabolism on high for hours after your workout if you can exercise intensely enough to reach the top of your VO2 max (the maximum amount of oxygen you can take in during exercise) and continue at that high level for 45 minutes. A tough prescription, but if you can manage that, a recent study found that you could burn as many as 190 extra calories in the hours after exercise.<br />
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<em>4. Crunches Lead to Sixpack Abs</em><br />
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Sure they will as long as you also get rid of any belly fat that obscures your abdominal muscles. While crunches strengthen muscles, they won’t burn off the fat in your belly. <br />
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To flaunt your newly crunched abs you’ve got to trim the fat via diet, cardiovascular exercise and resistance training. And, of course, for crunches to work, you’ve got to learn to do them right.<br />
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<em>5. Running on a Treadmill is Easier on the Knees</em><br />
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Sorry, but it is the running itself that stresses the knees, not the surface you’re pounding. <br />
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To ease the impact on your knees, experts advise varying your aerobic activities: mix running with riding a stationary bike or using the elliptical machine at the gym. <br />
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<em>6. Ice Eases Muscle Pain </em><br />
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Applying ice to a sore muscle can numb it so it feels better, but a new review of evidence from 36 earlier studies concluded that icing doesn’t help heal muscle tears and can actually reduce muscle strength and power temporarily. This makes it a poor strategy for football players and other athletes who are itching to return to the action immediately after icing. <br />
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The researchers suggested that it is okay to ice sore muscles provided you don’t go right back to exercising. And they noted that more study is needed to learn more about the effects of icing, but this will be tough to accomplish since, for comparison purposes, there’s no placebo that feels like ice.<br />
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<em>7. Using Exercise Machines is Safer</em><br />
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If you know what you’re doing, using machines at the gym can help you get the most out of your workout. But first the machines have to be correctly adjusted for your height and weight by a savvy coach or trainer. Otherwise, you’re as vulnerable to injury and as you would be if you were doing the same type of exercise with free weights or without any devices. <br />
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<div style="text-align: left;">Nor is an expensive gym membership essential to get in shape, since jogging gives you a great cardio workout, while investing a pair of dumbbells to use at home helps with strength training.</div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-66162489476283902862012-01-18T15:55:00.000-05:002012-01-18T15:55:02.191-05:00Small changes that can help you lost weight!<div style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><br />
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I have found yet another AWESOME Yahoo article today...check it out...there are a few SMALL changes that you can make in your daily life that will help you lose those unwanted pounds :)<br />
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<strong><span style="font-size: large;">Experts Reveal: 15 Small Diet Changes for Big Weight Loss</span></strong><br />
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<span style="font-size: xx-small;">By SHAPE magazine</span><br />
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Make 2012 the year you ditch the diets and start living in a healthy way. Try any one of these small, expert-approved tips for big (and healthy) changes. <br />
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</div><strong>Drink water with lemon to rev up your metabolism.</strong><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1. Jackie Warner: Drink water with lemon: You already know drinking water is good for your overall health, but fitness expert, celebrity trainer, and star of "Personal Training with Jackie: 30 Day Fast Start" Jackie Warner has a tip to take it up a notch in the weight-loss department. She recommends drinking 3 liters of water with lemon each and every day. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
"Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent," Warner says. "That burns about 100 extra calories per day!" </div><br />
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<strong>Listen to your hunger.</strong><br />
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">2. Kathy Smith: Listen to your hunger: Even if you can't fully change your diet for the better, one simple way to lose weight is to eat just a little less. And the easiest way to do that is by listening to your hunger. Kathy Smith, creator of the "Ageless with Kathy Smith" DVD line, says to eat slowly, savor every bite, and pay attention to when you begin to feel full-otherwise you can consume more calories than your body needs at each meal. </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>"When you get the signal that you've had enough, sprinkle salt on the rest of your plate to avoid nibbling on the leftovers, " Smith says. "Those little bits of calories can add up quickly over the week." <br />
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<strong>Don't buy diet food.</strong><br />
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3. Jennifer Cohen: Don't buy diet food: Jennifer Cohen, Weight Watchers' spokeswoman and author of No Gym Required, warns to not just choose foods because they're marketed as "good for weight loss." Instead, choose what foods you're going to eat based on their nutritional value and health benefits. By eating healthy foods that are rich in nutrients, you're sure to lose weight pretty effortlessly. <br />
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"Before you plan a shopping trip or order out, look up the nutritional value of the foods you're considering and ask yourself if your list matches up with your needs and goals," Cohen says. <br />
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<strong>Eat a salad for lunch every day.</strong><br />
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4. Mandy Ingber: Eat a Salad Every Day: Can losing weight be as simple as eating a salad for lunch every day? Mandy Ingber, the creator of Yogalosophy and celebrity yoga instructor to Jennifer Aniston, Kate Beckinsale, Ricki Lake, Brooke Shields, and Helen Hunt, thinks so. <br />
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"Replace your lunchtime meal with a large salad loaded with healthy greens," Ingber says. "If you are a meat-eater, add some lean protein. Load your salad with avocado, nuts, and all sorts of veggies that add color to your meal." <br />
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<strong>Eat on a schedule.</strong><br />
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5. Nicole Nichols: Eat more regularly: In order to lose weight, you should never let yourself get too hungry, says Nicole Nichols, fitness expert and editor for SparkPeople.com, who was recently named America's "Top Personal Trainer to Watch" by ACE and Life Fitness. In fact, waiting too long between meals can encourage overeating later. <br />
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"So plan for one to two snacks a day as needed, and you'll likely eat less and avoid binges later," Nichols says. <br />
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<strong>Start juicing...drinking vegetable juice, that is!</strong><br />
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6. Tara Stiles: Start juicing: And by juicing, we mean drinking fresh vegetable juice! Tara Stiles, the founder and owner of Strala yoga studio, personal yoga instructor to Deepak Chopra, and author of the best-selling book Slim Calm Sexy Yoga, says that juicing is the best thing she ever did for her health. <br />
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"Cucumber, kale, carrot, ginger...it is so good for you, gives you so much energy, and actually tastes good!" Stiles says. "The coolest side effect is that I stopped craving sugar and salts! Just like that, without trying. Amazing!" <br />
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<strong>Always carry almonds with you.</strong><br />
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7. Kristin McGee: Always keep almonds on hand: We all know what it's like to be out on-the-go, totally hungry with no healthy options in sight. That's why Kristin McGee, a celebrity yoga and Pilates instructor whose clients include Tina Fey, Steve Martin, Christine Taylor Stiller, LeAnn Rimes, and Bethenny Frankel, recommends packing an Altoids-sized container of raw almonds with you at all times. A small portion of any raw nut helps to keep your blood sugar stable. <br />
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"The perfect portion size of about 22 almonds, 15 cashews, or eight walnut halves will fit in one, and studies have proven that people who eat nuts weigh less and eat less overall," McGee says. "The belly-slimming monounsaturated fats are excellent, and each type of nut has great benefits-walnuts have omega-3s and almonds are high in vitamin E. Plus, a little Altoids tin can fit in a purse pocket anywhere, so there's no excuse!" <br />
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<strong>Add psyllium and flaxseed into your diet.</strong><br />
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8. Jari Love: Add psyllium and flaxseed to your diet: Very rarely do you get advice to add to your diet, but that's exactly what star of the new "Get Extremely Ripped: Revved to the Max" DVD, Jari Love's easy diet secret is. She swears by psyllium seed husks, which are high in belly-filling fiber, and flaxseeds, which are rich in omega-3 fatty acids and antioxidants, for helping her stay at a healthy weight. <br />
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"Take your psyllium husks and flaxseeds, put them both into a Ziploc bag, and shake it up," Love says. "Keep this mixture in the fridge and add a tablespoon to each protein shake you drink throughout the day. This will help to keep you regular and give you those extra nutrients you need." <br />
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<strong>Add protein to every meal.</strong><br />
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9. Andrea Metcalf: Add protein to every meal: Whether it's meat or a vegetarian protein like tofu or beans, Andrea Metcalf, a healthy lifestyle expert and author of Naked Fitness: The Proven 28 Day Weight Loss Program for a Slimmer, Fitter, Pain-Free Body, says that protein at every meal is a must for keeping away those hunger pangs. "Eat protein with each meal to stave off cravings," she says. <br />
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<strong>Drink alcohol sitting down.</strong><br />
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10. Fit Chef Katy Clark: Don't drink alcohol standing up: Here's a simple rule to follow whenever you're at a party or a happy hour: don't stand and sip! That's the advice of Fit Chef Katy Clark from season 7 of Food Network Star. Calories really add up when you're drinking alcohol, so be extra mindful of each drink, she says. <br />
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"I found that I grab a drink because that is the expected party behavior, and I use my drink as a buffer and will just take sips to look busy, even though I'm not really enjoying it," she says. "Instead, I drink cocktails and wine during great sit-down, relaxed moments. And at the party, I stand with bubbly water or nothing in my hand so that I can give out better hugs!" <br />
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<strong>Watch out for carb serving sizes.</strong><br />
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11. Linda LaRue: Watch your carb serving sizes: While carbohydrates are great for energy, it's easy to eat way too many if you're paying attention. Fitness expert and creator of the total-body core training system The Core Transformer Linda LaRue recommends to keep portions in check-especially when you're eating out. <br />
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"Remember that a recommended carbohydrate serving-such as pasta, pizza, bread, or rice-is 1/3 to 1/2 cup. That's the size of a golf ball or mouse," she says. "Most restaurants give you three cups of pasta. That's the equivalent of six carb servings!" <br />
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<strong>Choose Greek yogurt over other types of yogurt.</strong><br />
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12. John Dull and Michele Collier: Choose Greek Yogurt: Everyone thinks of yogurt as a pretty healthy snack choice, but all yogurts are not created equal, say the creators of the "Supreme 90 Day" system John Dull and Michele Collier. In fact, many yogurts-including low-fat varieties-are loaded with sugar. <br />
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"A better choice is Greek-style yogurt," they say. "They have more protein per serving and very little sugar. Try adding fresh fruit for an added treat!" <br />
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<strong>Skip the mayo and choose mustard instead.</strong><br />
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13. Dr. Lynn: Swap mustard for mayo: Swapping mustard for mayo is a no-brainer. But using spicy mustard is even better, says Dr. Lynn Anderson. This is because hot spicy mustard amps up the metabolism by creating a heat effect in the body, she says. <br />
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"To increase metabolism and curb appetite, drink a glass of water mixed with a tablespoon of hot spicy mustard just before dinner. Not only will you increase your metabolism, but mustard seeds are a good source of antioxidants and omega-3s!" <br />
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<strong>Ditch the sugary drinks for good.</strong><br />
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14. Fred DeVito: Ditch sugary drinks and sodas: Fred DeVito, co-creator of the "Exhale: Core Fusion" DVD series recommends ditching sugary drinks of all kinds-including regular sodas, diet sodas, and high-calorie coffee drinks. <br />
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"Eliminate sugary drinks and diet soda, which can trigger your craving for sweets," he says. "These beverages are loaded with unwanted calories." <br />
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<strong>Experiment with new recipes.</strong><br />
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15. Lisa Hubbard: Try new recipes: Who said healthy eating has to be boring or bland? Lisa Hubbard, star of the "Element: Total Body Pilates with Mini Ball" kit, recommends firing up your creative juices in the kitchen by investing in a new cookbook and trying new healthy recipes! <br />
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"Pick-up a new cookbook and experiment," Hubbard recommends. "Gear towards weight-loss types of recipes." <br />
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</div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-90742318238801308112012-01-17T11:33:00.000-05:002012-01-17T11:33:41.461-05:00How to Lose Weight All Day LongYahoo has had a TON of good fitness articles lately...here is another one that I really enjoyed!!<br />
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<span style="font-size: large;"><strong>How to Lose Weight All Day Long</strong></span><br />
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<span style="font-size: xx-small;">By The Editors of Prevention</span><br />
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Timing your workouts and meals may be the secret to your weight loss success<br />
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Understanding and working with your body's natural hunger and sleep rhythms will vanquish cravings, increase energy, and help you lose more weight. <br />
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It's not just what you eat or how much you exercise that matters; it's the timing of each component that is the true secret to weight loss success. Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all-day food cues and too much nighttime artificial light. The result: You're caught in a "fat cycle": a constant flow of hunger hormones that makes you prone to cravings. By tuning in to your body's natural eat/sleep schedule, you can finally say good-bye to your belly. <br />
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<em>6 TO 8 AM: GET MOVING. </em><br />
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Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don't have the same effect). <br />
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<em>6:55 TO 8:55 AM: DRINK UP. </em><br />
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Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers. <br />
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<em>7 TO 9 AM: EAT BREAKFAST.</em> <br />
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The alarm clock also wakes up ghrelin, the "feed me" hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin's effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking. <br />
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<em>10 TO 11 AM: MUNCH MIDMORNING. </em><br />
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Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt. <br />
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<em>12 TO 1 PM: HAVE YOUR MIDDAY MEAL. </em><br />
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Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili. <br />
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<em>2 TO 3 PM: TAKE A NAP.</em> <br />
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Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm--15 to 20 minutes will energize your body without affecting your ability to sleep at night. <br />
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<em>3:30 PM: GET BUZZED. </em><br />
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Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night. <br />
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<em>4 TO 8 PM: TRIM AND TONE. </em><br />
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Now's the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you're primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers. <br />
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<em>5 TO 7 PM: TIME TO DINE. </em><br />
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To ensure you don't wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you're a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night. <br />
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<em>9 TO PM: HAVE A PRESLEEP SNACK. </em><br />
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Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone. <br />
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<em>9 TO 10:30 PM: POWER DOWN. </em><br />
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Step away from digital devices, including the TV. They emit a blue spectrum of light that's even more disruptive to sleep than regular bulbs. Do something calming--read, take a bath--in dim light so you're ready to nod off when you hit the sheets. <br />
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<em>9:30 TO 11 PM: GO TO SLEEP. </em><br />
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Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-49454848430945060332012-01-16T08:06:00.000-05:002012-01-16T08:06:03.287-05:00Preparing for the week!So yesterday morning (which was Sunday), I took the time after my workout to prepared my meals and snacks for the week! It took me a couple of hours between chopping, cooking, portioning, and planning...but it was worth it. Last week I not only ate healthy because of prepared meals...but I also saved $25!<br />
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Here is what my food for the week consists of:<br />
<ul><li>Eggs with spinach, mushrooms, peppers and either hot sauce or salsa for breakfast</li>
<li>Qunioa with chicken for lunch...And I may add some salsa or other veggies depending on the day</li>
<li>Plus I made CLEAN pasta for dinner last night, so I have leftovers for one evening this week!</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">SNACK PACKS! I have cleaned, chopped and portioned celery, grapes, and carrots for the week</li>
</ul><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkN0JiFLiOYhsMW2zr8-P5HMA8yNXXlD4RHk1R1TOfFITqkUCWBo50AH1NObAX_vq5lx7X6jE5-Clezn9CldNcC9sk86CQaRxYCsFPKzMmVa3kwRbRdYf2oNYUqNvZiYiL_LZr1jl80JJw/s1600/snacks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkN0JiFLiOYhsMW2zr8-P5HMA8yNXXlD4RHk1R1TOfFITqkUCWBo50AH1NObAX_vq5lx7X6jE5-Clezn9CldNcC9sk86CQaRxYCsFPKzMmVa3kwRbRdYf2oNYUqNvZiYiL_LZr1jl80JJw/s200/snacks.jpg" width="200" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">And I of COURSE have my daily <a href="http://www.myshakeology.com/kemaher">Shakeology</a> and my fancy Brita Bottle so that I can drink TONS of water (I have been averaging 80 oz each day)!</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX6h5QU_Qr-wGBDALff2RfXhYOJjhoDoRbml1e4kLE8QsS_k97oAvEKu1SAVJDvPDeB40QRdbdwDbzMaQY6MODb7eLdZ8DCwh6ig_37yEC66uKZG_BsnI4hocs3DXTnDiRVuwjecY_eGnx/s1600/shakeology.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX6h5QU_Qr-wGBDALff2RfXhYOJjhoDoRbml1e4kLE8QsS_k97oAvEKu1SAVJDvPDeB40QRdbdwDbzMaQY6MODb7eLdZ8DCwh6ig_37yEC66uKZG_BsnI4hocs3DXTnDiRVuwjecY_eGnx/s320/shakeology.jpg" width="239" /></a></div><br />
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What do you do to help yourself stay on track throughout the week????<br />
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</div><div align="left" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-48964227189358472192012-01-16T07:50:00.000-05:002012-01-16T07:50:47.441-05:00Buffalo Chicken PizzaSo if it isn't obvious...I love spicy food! I will put hot sauce on pretty much EVERYTHING. Anyway, one of my favorite things to eat is buffalo chicken pizza...but if you buy it from a pizza shop it is SO unhealthy! So I made my own recipe :) Enjoy!<br />
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FIRST...preheat your over to 400 degrees...it can heat up while you are getting everything else ready!<br />
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I started out with 3 boneless, skinless chicken tenders. I prefern chicken tenders over chicken breast because they are smaller and MUCH easier to work with...I cube the chicken and toss it into a small skillet with some Season All and pepper...I add some chili powder later!<br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRcrGKy97_ac4bqIeHAowt6jk9Jk_eFbrZiQkzgsK_hkW4t9xpWOYQU1FUt1CmQFLy6ocDolVCyJL-opDfnQjdlAJklr7SzRESWUk5_wPno7d0Wz79FMdy-9liq4ABbAhNFEK6mKhCGW1Z/s1600/pizza+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRcrGKy97_ac4bqIeHAowt6jk9Jk_eFbrZiQkzgsK_hkW4t9xpWOYQU1FUt1CmQFLy6ocDolVCyJL-opDfnQjdlAJklr7SzRESWUk5_wPno7d0Wz79FMdy-9liq4ABbAhNFEK6mKhCGW1Z/s200/pizza+1.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4SFGb1pDAZPhzyvzthC458x01MrqJ3UFc9YfjUc8r_Ik50cbn8cPWYc31v_fPPoyvv1wizvDsEdTB_Z4-rymjQF3jDph8-e6_AoyeTAZXx0_HcQT97_sjvDjSw5gsfjmJBYBDcz6-pGsq/s1600/pizza+10.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4SFGb1pDAZPhzyvzthC458x01MrqJ3UFc9YfjUc8r_Ik50cbn8cPWYc31v_fPPoyvv1wizvDsEdTB_Z4-rymjQF3jDph8-e6_AoyeTAZXx0_HcQT97_sjvDjSw5gsfjmJBYBDcz6-pGsq/s200/pizza+10.jpg" width="200" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">While the chicken is cooking, I cut up my veggies! On this pizza I put celery and green onion...yum! </div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
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</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">Next I get my tortilla shell ready! I love using tortillas for mini pizzas because they are the perfect size for one person...I put some Frank's Red Hot Sauce on the tortille, then sprinkle on chopped celery and green onion...</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi49Bv_Amv69QWdafRD0IMIdRzZcGVFqtRqvbxe55K6Mly-GNKSzhncdQhV9zWktervfe29aScBPg_q0cjgXfcuFMrdrsOPYh5xwSn2lIExY-35w_Pi6t-AZgQYmQTDVR53kwQoxrVxYrL6/s1600/pizza+8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi49Bv_Amv69QWdafRD0IMIdRzZcGVFqtRqvbxe55K6Mly-GNKSzhncdQhV9zWktervfe29aScBPg_q0cjgXfcuFMrdrsOPYh5xwSn2lIExY-35w_Pi6t-AZgQYmQTDVR53kwQoxrVxYrL6/s200/pizza+8.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWUCW0Ek3QmwQaXCNk_qL3iFDtABEfUZ2aXfMFUzIFojtY2pxQX5svmArz7zqyvBNNWzOkBd5Ep5KmKBzoKH5179zVh_UL077fPK4Bvad3lY7IPKtk51jKC75M9QtIe3lXzMt0CD78DX2m/s1600/pizza+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWUCW0Ek3QmwQaXCNk_qL3iFDtABEfUZ2aXfMFUzIFojtY2pxQX5svmArz7zqyvBNNWzOkBd5Ep5KmKBzoKH5179zVh_UL077fPK4Bvad3lY7IPKtk51jKC75M9QtIe3lXzMt0CD78DX2m/s200/pizza+3.jpg" width="200" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">Don't forget to keep your eye on the chicken!!</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;">Once the chicken is done, toss it in some more hot sauce (if you want to...I love it with lots of hot sauce!)...Then put it on the pizza. Top off the pizza with a little bit of fat free mozarella cheese!</div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw1EMHoWKRTTIF3TZ-PEe8zHz0M40nFj3hZPhJ73MyPEvM7mF1Szi0JPmVvcJQw626wYs2BFOha8Gli0XNOU1Dpf35H_EF-QSVmC_VljWs9TyRi_iRQSoOhp3WRH76GIxjrwETDcfjdAct/s1600/pizza+4.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgw1EMHoWKRTTIF3TZ-PEe8zHz0M40nFj3hZPhJ73MyPEvM7mF1Szi0JPmVvcJQw626wYs2BFOha8Gli0XNOU1Dpf35H_EF-QSVmC_VljWs9TyRi_iRQSoOhp3WRH76GIxjrwETDcfjdAct/s200/pizza+4.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3-37vTKHxzLU_hgek1dlb_FBjFbnlzQDKAvK-jllgPRgHtTtgKqTA-TUGiYaCzsxMfS1f03F33KiuFBOwh2DvYbe7wdNxrj1IyqUepHLCgUmsu7f4Hd9EbMgHl4mbEPFGvs0jbr2K57HF/s1600/pizza+6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="149" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3-37vTKHxzLU_hgek1dlb_FBjFbnlzQDKAvK-jllgPRgHtTtgKqTA-TUGiYaCzsxMfS1f03F33KiuFBOwh2DvYbe7wdNxrj1IyqUepHLCgUmsu7f4Hd9EbMgHl4mbEPFGvs0jbr2K57HF/s200/pizza+6.jpg" width="200" /></a></div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">Pop it in the oven for about 12 minutes or so (or as long as you would like...depending on how crunchy you want the tortilla and how melted you want the cheese :)</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">And voila!!!</div><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDF3o23lWHEKzkKebfc1wQpJQG43dlCTmkeqMTdY4lkVZLa429_s5Z3D3-G7wFxlhfUNlDK5mooge_Grv9Tz58e-J1iPg0drMtfLjb0rG0wMh8ytmQXQ67fdxIv_zg_jUqgcgzq73icf6C/s1600/pizza+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDF3o23lWHEKzkKebfc1wQpJQG43dlCTmkeqMTdY4lkVZLa429_s5Z3D3-G7wFxlhfUNlDK5mooge_Grv9Tz58e-J1iPg0drMtfLjb0rG0wMh8ytmQXQ67fdxIv_zg_jUqgcgzq73icf6C/s320/pizza+5.jpg" width="320" /></a></div><br />
<div style="text-align: center;">Enjoy! :)</div><div align="center" class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"></div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-80010080935766988322012-01-13T07:45:00.000-05:002012-01-13T07:45:24.447-05:0023 Adult TruthsHappy Friday the 13th! Friday the 13th is always a lucky day for me...I closed on my house on Friday the 13th! <br />
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Instead of a fitness post today (though one may still come later), I am going to post an email from my Mom. I totally agree with everything on this list! What about you???<br />
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</div><div style="text-align: center;"><strong><u>23 Adult Truths</u></strong></div><br />
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1. Sometimes I'll look down at my watch 3 consecutive times and still not know what time it is. <br />
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2. Nothing sucks more than that moment during an argument when you realize you're wrong. <br />
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3. I totally take back all those times I didn't want to nap when I was younger. <br />
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4. There is great need for a sarcasm font. <br />
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5. How the hell are you supposed to fold a fitted sheet? <br />
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6. Was learning cursive really necessary? <br />
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7. Map Quest really needs to start their directions on # 5. I'm pretty sure I know how to get out of my neighborhood. <br />
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8.. Obituaries would be a lot more interesting if they told you how the person died. <br />
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9. I can't remember the last time I wasn't at least kind-of tired. <br />
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10. Bad decisions make good stories. <br />
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11. You never know when it will strike, but there comes a moment at work when you know that you just aren't going to do anything productive for the rest of the day. <br />
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12. Can we all just agree to ignore whatever comes after Blue Ray? I don't want to have to restart my collection...again. <br />
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13. I'm always slightly terrified when I exit out of Word and it asks me if I want to save any changes to my ten-page technical report that I swear I did not make any changes to. <br />
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14. I keep some people's phone numbers in my phone just so I know not to answer when they call.. <br />
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15. I think the freezer deserves a light as well. <br />
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16. I disagree with Kay Jewelers. I would bet on any given Friday or Saturday night more kisses begin with Miller Light than Kay. <br />
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17. I wish Google Maps had an "Avoid Ghetto" routing option. <br />
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18. I have a hard time deciphering the fine line between boredom and hunger. <br />
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19. How many times is it appropriate to say "What?" before you just nod and smile because you still didn't hear or understand a word they said? <br />
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20. I love the sense of camaraderie when an entire line of cars team up to prevent a jerk from cutting in at the front. Stay strong, brothers and sisters! <br />
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21. Shirts get dirty. Underwear gets dirty. Pants? Pants never get dirty, and you can wear them forever. <br />
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22. Even under ideal conditions people have trouble locating their car keys in a pocket, finding their cell phone, and Pinning the Tail on the Donkey - but I'd bet everyone can find and push the snooze button from 3 feet away, in about 1.7 seconds, eyes closed, first time, every time.<br />
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23. The first testicular guard, the "Cup," was used in Hockey in 1874 and the first helmet was used in 1974. That means it only took 100 years for men to realize that their brain is also important.Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-10366083285009471352012-01-12T07:58:00.001-05:002012-01-12T07:58:43.297-05:00Positive AffirmationsWell, today is day 4 of the challenge that I am partaking in...and I LOVE it! Having the support of a group of lovely Turbo ladies makes getting up at 4:45 and pressing play SOOOO much easier...I love you girls!!!<br />
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We had an assignment earlier this week to write down 3 positive affirmations on post-it notes and post them somewhere that we will look everyday...and we are to say them out loud EVERY TIME we see them. I decided that in this post I would explain why I wrote what I wrote...<br />
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<strong><u>I am not fat.</u></strong> <br />
I can be really hard on myself sometimes. I look in the mirror and I don't see what everyone else sees and I sometimes feel like I am fat and gross. NO MORE THINKING LIKE THIS! I am NOT fat...And saying it every day out loud is starting to help me realize it.<br />
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<strong><u>I am going to finish everything that I start.</u></strong><br />
I am one of those people that will start something and go full force for a few day...then something happens and I quit...or I start making excuses as to why I CAN'T do it. Well newsflash...excuses won't get me anywhere. No more doing things half-assed. I am going to FINISH everything that I start from here on out.<br />
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<strong><u>I did everything in my power and do not feel guilty about what happened.</u></strong><br />
This is a hard one for me to wrap my head around. As you know from numerous earlier blog posts, I lost my Aunt Karen in May of 2011...and with her death I experienced a lot of guilt. I did not go and visit her in the hospital during her final days, and I was away on a trip (well on my way home) when she actually passed. I didn't get the chance to say good-bye or tell her how I felt. My Aunt and I talked every Tuesday night and the week before she died I was very short with her on the phone because I was shopping. So what makes me feel so guilty? There are the thoughts that have run through my head...and the thoughts that result in my guilt...I should have not gone to Chicago, and spent her final weekend by her side. I should have talked to her that Tuesday night. I should have been more persistent and MADE her go to the doctor. I should have invited her to my house. I should have introduced her to my dog. I should have visited her more often...<br />
I know that she would not want me to feel guilty...she was proud of me and knew that I did everything the way that I did for a reason. She did not want me to see her die...she did not want me to see her suffer. If she did, she would have asked for me. Things happened the way that they did for a reason, and I did everything that I could do...I do not feel guilty anymore.<br />
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</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUN5hONTGHgBBcYlSMJx7b0N4WAmAoQSJ6h6dLhipx-fNxKlMH7LJVPT2f5CvIHWKvsZcZu98YQEID92BxBiYKzKK1L7HcZtBTcnPyWPCbSMexUWJSCqqIqN8VT4RUjUCGgJ4lcMJFY2Wv/s1600/affimations.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" kba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUN5hONTGHgBBcYlSMJx7b0N4WAmAoQSJ6h6dLhipx-fNxKlMH7LJVPT2f5CvIHWKvsZcZu98YQEID92BxBiYKzKK1L7HcZtBTcnPyWPCbSMexUWJSCqqIqN8VT4RUjUCGgJ4lcMJFY2Wv/s320/affimations.jpg" width="239" /></a></div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-36386687019884292512012-01-11T10:50:00.000-05:002012-01-11T10:50:07.572-05:00Timeline for Better SleepI found this on <a href="http://www.yahoo.com/">Yahoo!</a> this morning and thought that it was worth sharing. I can honestly say that I have changed MY habits this week and I feel MUCH more rested...just by simply SKIPPING snooze, working out EARLY, and only having 1 cup of coffee! Enjoy :)<br />
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<strong><span style="font-size: large;">Timeline for Better Sleep</span></strong><br />
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Think the solution to your fatigue is an earlier bedtime? Getting enough sleep is important, but it’s also the quality that counts—and there’s more to it than just a comfy bed. Also complicating things: As you get older, your sleep patterns change, making it harder to fall (and stay) asleep. But that doesn’t mean you’re destined to be sleep-deprived. You can improve your slumber without tacking on hours in bed—and it’s not hard to do. <br />
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Every little habit—from what you eat and drink to when you exercise and watch TV—can impact your sleep. Here’s a sample day that shows you what you can do to get the best zzz’s possible. (Adjust it for your wake and sleep times.) <br />
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<strong><em>6:30 A.M. - Skip the snooze button</em></strong><br />
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It’s tempting to turn over and squeeze in an extra 10 to 15 minutes of shut-eye when your alarm goes off, but doing that can actually make you more tired. “You spend so much energy going back to sleep and waking up again that you don’t get any additional deep sleep,” says Kathryn Lee, RN, PhD, professor and associate dean for research at the University of California San Francisco School of Nursing. And you’re more likely to wake up groggy. “So you’re using more energy but not sleeping more to make up for it.”<br />
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<strong><em>7:30 A.M. - Exercise</em></strong><br />
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Not only does it give you a shot of energy that’ll help you power through the day, but exercising in the morning may also decrease levels of stress hormones, making it easier for your body to wind down and fall asleep faster, says Scott Collier, PhD, director of the Vascular Biology and Autonomic Studies Laboratory at Appalachian State University. In a recent study led by Dr. Collier, people who got 30 minutes of moderate exercise at 7 a.m. (compared with 1 p.m. and 7 p.m.) significantly improved the quality of their sleep that night, spending 75% more time in deep sleep.<br />
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<strong><em>11:00 A.M. - Take a breathing break</em></strong><br />
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“If you don’t take time to stop during the day, falling asleep is harder. Why? When you finally try, you lie awake thinking about all of the things you haven’t had a moment to ponder,” says Diane Renz, LPC, a psychotherapist in Boulder, Colorado. It’s kind of like slamming on the brakes of a fast-moving car and all of the junk in the back flying forward. So once or twice a day, close your eyes and take three slow, deep breaths.<br />
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<strong><em>1-2 P.M. - Cut out caffeine</em></strong><br />
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“Caffeine is a stimulant that lasts in your system for 4 to 7 hours,” says Lawrence Epstein, MD, chief medical officer of the Sleep HealthCenters, an instructor at Harvard Medical School and past president of the American Academy of Sleep Medicine. Make sure that by the time you’re going to bed, the stimulating effects have worn off. Coffee isn’t the only culprit: Tea, chocolate and soft drinks also contain levels that can affect your sleep.<br />
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<strong><em>3 P.M. - Go outside</em></strong> <br />
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Getting out in natural afternoon light (30 minutes is ideal—even if it’s cloudy) helps reset your circadian rhythm so that you’ll wind down easier when bedtime rolls around, says Donna Arand, PhD, clinical director of the Kettering Sleep Disorders Center in Dayton, Ohio. (It’s also energizing.) If you can’t exercise in the a.m., use this time to squeeze in a brisk walk.<br />
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<strong><em>7 P.M. - Eat dinner</em></strong><br />
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Your body needs at least 2 hours (3 for a heavy meal) to fully digest food. Eat too close to bedtime, and it’ll be hard for your body to wind down since you’ll still be working on digesting. Try to eat dinner on the earlier side, and the same goes for drinking alcohol. “Alcohol makes you sleepy at first, but causes you to wake up as it wears off,” says Nancy Collop, MD, director of the Emory Sleep Center and President of the American Academy of Sleep Medicine.<br />
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<strong><em>10 P.M. - An hour before bedtime, have a proteincarb combo snack</em></strong> <br />
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Your brain needs the protein to produce melatonin and serotonin, chemicals important for sleep, and the carbs help your body absorb the protein, says Dr. Lee. A few good healthy snack options: peanut butter and whole-wheat bread or peanut butter and crackers, or 1 Tbsp hummus in a mini wholewheat pita.<br />
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<strong><em>10:30 P.M. - Thirty minutes before bedtime, start your wind-down routine </em></strong><br />
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“A lot of sleep disturbance happens because we don’t give our bodies a chance to transition from a fast-paced day,” says Dr. Renz. This can be as simple as taking off your makeup and washing your face under dim lights or doing something relaxing like reading or meditating. “This signals to your brain that the day’s over and it’s time for sleep,” says Dr. Epstein. Shut down your computer, too, since surfing the Internet and sending emails stimulates your nervous system, making it harder to unwind.<br />
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<strong><em>11 P.M. - Get into bed, breathe and stretch </em></strong><br />
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Taking a few deep breaths and doing a light 30-second stretch (try sitting up and reaching toward your toes) will help you relax once you’re under the sheets, says Dr. Collop. It’s OK if it takes a little while to fall asleep (up to 20 minutes is normal). “If you’re out like a light the second you hit the pillow, it means that you’re sleep-deprived,” says Dr. Renz.Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-31607262485627984012012-01-11T07:47:00.000-05:002012-01-11T07:47:47.041-05:00Buffalo Chicken SaladOk, so I LOVE a good buffalo chicken salad...But I have started a CHALLENGE with some lovely ladies. This challenge will last 12 weeks and will push not only my fitness levels, but also my mentality and my DIET. So, so satisfy my buffalo chicken salad craving, I made up this simple, SIMPLE recipe (and yes, it is really THAT simple)...<br />
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So I start with a defrosted chicken breast. I like to cube the chicken BEFORE I cook it because it cooks a lot faster and then you don't have to worry about burning your hands while you try to cut it while it is hot!<br />
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I add a little bit of Season All just for taste...<br />
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While the chicken is cooking, I go ahead and put together my salad!<br />
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I buy the spring mix from the local grocery store and add my own red peppers, yellow peppers, and mushrooms...it looks yummy even WITHOUT the chicken!<br />
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After the chicken finishes cooking, it is time to spice things up a bit!!<br />
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I add some Frank's Red Hot to the chicken while it is still in the skillet and then toss it around until all of the chicken is coated. You can add as much or as little as you want, depending on how spicy you want it to be. I like mine to be REALLY spicy, so I don't hold back with the hot sauce!<br />
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Once you do that, just put the chicken on the salad!<br />
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I usually top it off with 2 tbsp of fat free ranch dressing :)<br />
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See I told you it was easy! Not to mention it is REALLY yummy :)Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-60674761907924332792011-12-30T08:53:00.000-05:002011-12-30T08:53:56.321-05:00From Every New Beginning, Comes Another Beginning's EndWell, well, well...Here we are again. Yet another year has come and gone and I really cannot believe it. I never thought that so much could change in one year...But I am officially ready to put the past behind me and move on. This year has changed me a lot, people have come and gone, I have grown as a person, and I have developed deep, meaningful relationships that I would not trade in for the world.<br />
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The year started off rough for me...recovering from a crappy breakup that pretty much left my world is complete dissarray. I had to learn to cope with being alone in my own house, something that I never thought would hurt as much as it did. But with the help of my fur baby Bo (who I have had for one year today), I was able to get through it...and I came out stronger on the other side.<br />
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Then there were my friends...oh how I love you guys. I have learned that you don't have to live next door to someone to develop a meaningful friendship with them. Even with states in between us, I know that I have friends all over that I can rely on at the drop of a dime. Not to mention that I have a group of girl friends, something that I have never had before, here in Pittsburgh that I can always count on to pick me up when I am feeling down. <br />
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This year hasn't been all gum drops and rainbows though. I lost a huge part of my life this year when my Aunt Karen passed away. Even though she was mean sometimes, and she like to yell at me, she was still my Aunt and I loved her. She taught me that even though life may be tough, but you can get through it and ENJOY it. She defied so many odds, lived longer than any doctor ever expected her to, and she lived a full life. There isn't a day that goes by where I don't think about her and how I will never hear her voice again. It breaks my heart but I know that she is not in pain anymore, and she is my newest guardian angel. She will always be by my side and because of her...I can do ANYTHING.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-TKDv6A1hICI/Tv3BoL6DcZI/AAAAAAAAAMc/vb1SgN1YLls/s1600/me_and_aunt_karen.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="179" rea="true" src="http://1.bp.blogspot.com/-TKDv6A1hICI/Tv3BoL6DcZI/AAAAAAAAAMc/vb1SgN1YLls/s320/me_and_aunt_karen.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Me and Aunt Karen</td></tr>
</tbody></table><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-s-WVSnYj2tM/Tv3BTaDQF0I/AAAAAAAAAMQ/qJPAPrtowbE/s1600/new+tattoo.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" rea="true" src="http://1.bp.blogspot.com/-s-WVSnYj2tM/Tv3BTaDQF0I/AAAAAAAAAMQ/qJPAPrtowbE/s320/new+tattoo.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The tattoo that I got on my left side in honor of my angel...my Aunt Karen</td></tr>
</tbody></table><br />
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So my wish for 2012? I want my life to CONTINUE getting better. I am on a uphill climb right now...it may be slow...it may be difficult...but it is up hill, that's for sure. I am focusing more on my health this year and focusing on being happy AND healthy. <br />
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Thank you all for being understanding, and for being supportive even when I am not exactly the greatest friend. This year has been a crazy one, that's for sure...but now it is over...and guess what, I SURVIVED...No, I didn't just survive...I thrived!<br />
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So here is to 2012, a new year and a new beginning, here is to the old friends that I have kept and the new ones I have made, and here is to making 2012 the best year yet.<br />
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Love you guys! Have a safe and happy new year :)<br />
xoxoKristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-32928195772687955242011-11-04T09:20:00.000-04:002011-11-04T09:20:10.399-04:00Top 5 Ways to Stay Healthy During Cold Weather SeasonSo, if you know me personally, you know that I have been battling a HORRIBLE head and chest cold for the past week. Today, the National Kidney Foundation sent out an email with the the top 5 ways to stay healthy during cold weather season....so I though that I would share! Also....DON'T FORGET...The Pittsburgh Kidney Walk is THIS SUNDAY at the Pittsburgh Zoo...<a href="http://donate.kidney.org/site/TR/Walk/DelawareValley?px=1834159&pg=personal&fr_id=3810">It isn't too late to donate</a>!!<br />
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<span style="font-size: large;"><strong>Top 5 Ways to Stay Healthy During Cold Weather Season</strong></span><br />
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1.Get a flu shot – As flu season approaches, kidney patients need to know how to prevent getting the flu. Getting a flu shot early on in the season is a critical step. All patients with chronic kidney disease, including those with a kidney transplant, should obtain a flu shot. Transplant patients may not have the nasal mist flu vaccine known as FluMist® because it contains live, weakened vaccine components that the transplant patients’ immune systems may not be able to handle. Instead, transplant patients should receive the regular injection for the flu shot. It’s always important to check with your doctor to determine which type of flu vaccine is best for you.<br />
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2.Make sure you’re getting enough sleep – A good night’s sleep goes a long way. Being well rested is more important than many people realize. Did you know that studies have shown that not getting enough sleep may lead to an increased appetite and in turn, weight gain? In the fall, the days grow shorter which can throw off people’s sleep cycles. It’s important to be mindful of this so that you ensure you’re getting enough sleep.<br />
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3.Wash your hands regularly with soap and water – Keeping your hands clean is a top way to prevent the spread of germs and infections. Carry around hand sanitizer if you’re on the go and not able to access a sink to wash your hands with soap and water. Dry your hands when you’re done washing them. This is an important component of hand washing that people sometimes forget when in a rush.<br />
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4.Drink fluids and eat healthy – Remember to drink plenty of water and eat enough fruits and vegetables. This is especially important with all the treats and temptations that come along with the holiday season. Check out the Kidney Kitchen for some healthy alternatives to many holiday recipes. The recipes have all been evaluated to determine that they are kidney healthy and whether they are appropriate for individuals with diabetes, CKD and/or kidney transplants. Eating a balanced diet and getting proper nutrients is key to staving off sickness!<br />
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5.Stay away from others who are sick – This can be challenging because sometimes it is hard to tell who around you may be sick or coming down with something. If you know that a loved one is ill, make sure you’re keeping your distance to prevent yourself from getting sick. If you’re playing the role of caregiver, follow the tips above and wash your hands regularly. Additionally, minimize the spread of germs throughout the house by disinfecting common areas of your home by wiping down door handles and counter tops. Also, make sure you wash the pillow cases and sheets of the person who is sick.Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-35645626503008231802011-10-27T07:42:00.001-04:002011-10-27T07:45:38.458-04:00Healthy Eating and Politics....So I tend to steer away from politics and voicing my opinion on who I like and who I don't like...but one person that I will not keep quiet about is Michelle Obama. After watching her in action over the past few years I cannot help but admire her. She puts so much time and energy into helping to end the trend of childhood obiesity in our country by suggesting alternatives to what children normally eat, by promoting an active lifestyle, by speaking to her target group (kids at school), and by just being available. I would be overjoyed it I ever had the opportunity to meet her just because she is one of the few people in the world of politics that I can honestly say that I admire...not to mention that she is in AMAZING shape!<br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">I found this article on yahoo.com this morning...and I got really excited! I love cookbooks, especially when they are cookbooks full of food that is healthy! I will definitely be buying this one when it comes out next year :)</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
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</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Michelle Obama: celebrity chef? First lady's cookbook to share homegrown recipes.</strong> </div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><span style="font-size: xx-small;">by Piper Weiss, Shine Staff</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-lrfLGoshwrfmUjjdY4sbUu8hvkOeRfG0EKQRxBzV3eZ7V7Rcb4LCb16CgivYd13-5Il51ghJYXzLVUnLJf_YyDQ-rIyWmfKvLY3MFMPe54f7O6nA7P4zQIVI2WJB3RI6IgtGzrbsJIi/s1600/obama.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" ida="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt-lrfLGoshwrfmUjjdY4sbUu8hvkOeRfG0EKQRxBzV3eZ7V7Rcb4LCb16CgivYd13-5Il51ghJYXzLVUnLJf_YyDQ-rIyWmfKvLY3MFMPe54f7O6nA7P4zQIVI2WJB3RI6IgtGzrbsJIi/s320/obama.jpg" width="298" /></a></div>Are you ready for Michelle Obama, kitchen goddess? The first lady’s pulling a Gwyneth Paltrow and publishing a cookbook. American Grown, on sale April 10, 2012, combines veggie growing tips with recipes inspired by Michelle’s White House garden.<br />
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It’s a garden she’s toiled over since 2009. So have daughters Sasha and Malia, who help with the weeding "like it or not". Despite being a gardening novice, Obama’s laid the groundwork for over 55 varietals of veggies. Stalks of black kale, bright yellow peppers, and beams of eggplant have grown from the most expansive garden the White House lawn has ever seen. <br />
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Recipes haven't been leaked yet but it’s safe to say 100 percent of them will be extremely healthy and vegetable-based. Shine editor Lylah Alphonse already got a glimpse of what Michelle and co. can dream up, when she visited the White House earlier this month.<br />
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During a tour of the not-so-secret garden, officials passed out a pamphlet with recipes created with Michelle’s veggies in the White House kitchen, and served to the Obama family on a fairly regular basis. (The mac and cheese is the girls' favorite). These should hold you over until April.<br />
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<u>Broccoli Soup (serves 6)</u><br />
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1 large onion, diced<br />
1 stalk celery, diced<br />
3 cloves garlic, minced<br />
1 tablespoon butter<br />
3 heads broccoli<br />
6 cups light chicken stock<br />
salt and pepper to taste<br />
cayenne pepper to taste<br />
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Saute the onion, celery, and garlic in butter until translucent. <br />
Trim the broccoli to 1-inch pieces and blanch them in salty water.<br />
Add broccoli to vegetable mixture.<br />
Add chicken stock.<br />
Simmer for 10 minutes then pass the mixture through a strainer.<br />
Season soup to taste with salt, pepper, and cayenne.<br />
Serve hot.<br />
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<u>Cauliflower Mac and Cheese (serves 4 or more)</u><br />
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1 pound penne pasta<br />
1 cup 2 percent or skim milk<br />
1 pound shredded cheddar cheese<br />
1/2 head cauliflower, cut into florets<br />
1/4 cup parmesan cheese<br />
1 tablespoon chopped parsley<br />
salt and pepper to taste<br />
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Bring salted water to a boil and cook the pasta until al dente. In the meantime, cook the cauliflower until soft and transfer to a blender to puree.<br />
In a medium-size pan, combine the pasta and hot cauliflower puree. Add the milk and cheese, and season with salt and pepper to taste.<br />
Sprinkle with chopped parsley, and serve immediately while hot.<br />
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<u>Grilled Chicken Salad with Herb Sherry Vinaigrette (serves 6)</u><br />
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2 pounds assorted seasonal garden greens like arugula and and baby spinach<br />
6 chicken breasts (6 ounces each)<br />
1 tablespoon thyme<br />
zest from 1 lemon<br />
6 sprigs chives, chopped<br />
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For the Vinaigrette<br />
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1 cup sherry vinegar<br />
juice from 2 lemons<br />
1 shallot, finely minced<br />
1 tablespoon fresh oregano, minced<br />
1 tablespoon fresh basil, chopped<br />
2 tablespoons honey<br />
1 cup extra virgin olive oil<br />
salt and pepper to taste<br />
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Combine sherry vinegar, lemon juice, shallots, oregano, basil, and honey in a bowl. Slowly whisk in olive oil until the mixture is emuslified. Chill.<br />
Wash greens, and set aside.<br />
Marinate chicken with lemon, thyme, and olive oil. Season with salt and pepper and then grill.<br />
Serve chicken on a bed of greens, drizzled with vinaigrette<br />
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<u>Warm baked apples with dried cherries, raisins, and blueberries (serves 6)</u><br />
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6 Golden Delicious or Granny Smith apples<br />
3 tablespoons frozen orange juice concentrate<br />
1 cup mixed dried cherries, blueberries, and raisins<br />
1/2 cup light brown sugar<br />
6 teaspoons honey<br />
2 tablespoons safflower or canola oil<br />
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Brush 6 cupcake molds or a muffin tray with oil to prevent sticking.<br />
Remove the stem and core of each apple with a melon baller. Poke a few holes into the top of the apple with a fork, and place apple in cupcake molds or muffin tray.<br />
Place half a tablespoon of orange juice concentrate into the center of each apple. Fill each apple with dried fruits and sprinkle brown sugar over the tops. Drizzle with honey and bake at 300 degrees F for 30 minutes or until apples are soft.<br />
Serve warm.<br />
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<u>Fruit and oatmeal bars (serves 9)</u><br />
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6 tablespoons grape-seed oil, or other neutral oil, plus extra for brushing the pan<br />
2 cups quick oats<br />
1/2 cup mixed seeds (such as pumpkin seeds, sunflower seeds, and sesame seeds)<br />
1/2 cup honey<br />
1/3 cup dark brown sugar<br />
1/3 cup pure maple syrup<br />
pinch of salt<br />
1 1/2 cups mixed dried fruit (such as cranberries, raisins, cherries, apricots, papaya, and pineapple. Use at least three kinds, and cut large fruits into dime-size pieces)<br />
1 teaspoon ground cardamom or cinnamon<br />
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Heat oven to 350 degrees F.<br />
Line a 9-inch square baking pan with parchment paper or foil, letting a few inches hang over the sides of the pan. Brush with oil.<br />
Spread oats and seeds on another baking pan and toast in the oven until they're golden and fragrant, about 6 to 8 minutes, shaking the pan once during toasting.<br />
In a sauce pan, combine oil, honey, brown sugar, maple syrup, and salt. Stir over medium heat until smooth and hot.<br />
Transfer toasted oats and seeds to a large mixing bowl. Pour the hot sugar mixture over the oats and seeds and stir until well combined.<br />
While the mixture is warm, transfer it to the prepared pan, pressing it into the pan easily with an offset spatula<br />
Bake until brown, 25 to 30 minutes.<br />
Transfer pan to a wire rack and allow it to cool completely. <br />
Using the overhanging foil or parchment paper, lift the fruit and oat mixture out of the pan and place on a work surface. Cut into 1 1/2-inch by 3-inch bars.<br />
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<span style="font-size: xx-small;">*All recipes courtesy of "Healthy Recipes from the White House to You</span>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-57929890878321255362011-10-25T11:34:00.000-04:002011-10-25T11:34:27.614-04:00For those of you lacking motivation....So I have hit a brick wall...I have had so much going on in my life recently that I have stopped putting ME first like I was before. THIS NEEDS TO STOP!<br />
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When I was focusing on myself...and making myself better...I was a genuinely happy person! I was positive and excited and ready to take charge of my life. However, in recent weeks I have stopped putting ME first and I have been focusing on OTHERS instead, putting MYSELF last. Well, this stops today! I need to go back to worrying about ME...because quite frankly, if I don't worry about me and take care of me, no one else will. <br />
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So from here on out...I am putting myself first...I am doing what makes ME happy and what makes ME feel good! So take that ;)<br />
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<img height="273" id="il_fi" src="http://display.ubercomments.com/6/10281.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /><br />
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<img height="320" id="il_fi" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXcUEJwZwEkxba2Mbpk42JheM4xT4-n3tqdkg6QdfnOBa89WnwsMvOhfMXLchZxiuds7lNG8SsIdu9n-mlgqohTvHRlioszaHiWNm5wr4uDvZ5UzwDlTAlW9L-Ws6kNhYFTkSKhLcIuVI/s320/elegant+WA+imagine+believe+achieve+copy.png" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="282" />Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-60387735908325569642011-10-06T12:21:00.000-04:002011-10-06T12:21:43.630-04:00Plyometric Exercises for Hockey PlayersWell kids....its my favorite time of year again....<span style="background-color: black; color: yellow;">IT'S A HOCKEY NIGHT IN PITTSBURGH!!!<span style="background-color: white; color: black;"> So in honor of the start of hockey season...I thought that I would share an article that I found about some exercises that are reccommended to ice hockey players.... :)</span></span><br />
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Oh......and LET'S GO PENSSSSSSSSSSSS!!! :)<br />
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<span style="font-size: large;"><strong>Plyometric Exercises for Hockey Players</strong></span><br />
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<span style="font-size: xx-small;">By Michelle Zehr </span><br />
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<strong> Overview</strong><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmTwaTuYKfVsHtuvk6ooWwKFICA-Epyu8p-_OkHE_Icx2TM0WuqkNvJXX-gjTFBzCHVFgdSJNgf6jP2AlXJmkoTDWjfKVN71RlWRK7UfO0CjbvkYijnrrd1HNp12uN_WcSofpK6h5kSqF0/s1600/hockey.jpg" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmTwaTuYKfVsHtuvk6ooWwKFICA-Epyu8p-_OkHE_Icx2TM0WuqkNvJXX-gjTFBzCHVFgdSJNgf6jP2AlXJmkoTDWjfKVN71RlWRK7UfO0CjbvkYijnrrd1HNp12uN_WcSofpK6h5kSqF0/s320/hockey.jpg" width="320" /></a></div>A plyometric exercise is an exercise that trains your muscles, nervous system and connective tissues to effectively complete the stretch-shortening cycle -- activities including running, jumping and rapid direction changes -- which is beneficial in performance in athletics, according to the National Strength and Conditioning Association. Plyometric exercises for hockey players can help increase shooting power, agility and your ability to rapidly change directions on the ice.<br />
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<strong>Box Jumps</strong><br />
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Box jumps are a lower-body plyometric exercise that can be used for beginners or those advanced in plyometric training. For this exercise, you will need an exercise step. Stand behind the exercise step with your feet approximately a hips-width apart. Slowly bend your knees and assume a half-squat position. As soon as your assume a squatting position, immediately jump up onto your exercise step. Your feet should land gently on the center of the box. Step back down -- never jump down -- and repeat. Complete one set of 10 repetitions.<br />
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<strong>Tuck Jumps</strong><br />
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Tuck jumps are an intermediate lower body plyometric exercise. Stand with your back straight, your knee bent slightly and your feet shoulder-width apart. Your arms should be hanging at your sides. Jump up and bring your knees as close to your chest as possible. To gain momentum during your jump, swing your arms up in the air as you jump. Land on the balls of your feet and repeat. Complete one set of 10 repetitions. Don't stop between jumps.<br />
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<strong>Overhead Throws</strong><br />
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Overhead throws are designed to strengthen your upper body. You will need a medicine ball to complete this exercise -- a medicine ball can be purchased at your local sporting goods store. Stand in a staggered stance -- one foot slightly in front of the other -- with your knee bent slightly. You should be standing a few feet away from a wall. Hold the medicine ball in both hands and pull it behind your head as far as you possibly can. Forcefully throw the medicine ball so that it bounces off the wall in front of you. Catch the ball after it bounces off the wall and repeat. Complete one set of 10 repetitions. Don't rest period between throws. You can also complete this exercise by throwing the ball to a teammate instead of the wall.<br />
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<strong>Pushups</strong><br />
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Traditional pushups can be turned into a plyometric exercise. Begin this exercise by assuming the traditional push-up stance on the ground. Lower yourself to the ground -- as if you were completing a regular pushup. Push off the ground forcefully so that your body jumps from the ground and your hand are no longer touching the ground. Catch yourself using your hands and repeat one set of 10 repetitions of plyometric pushups with no rest period between.Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-70812953682203095562011-09-29T07:52:00.000-04:002011-09-29T07:52:32.455-04:00Clean Eating Caramel PopcornSo, the way to this girl's heart is through her stomach...by way of a GOOD popcorn. I know that this may sound absolutely absurd, but it is the truth. I am getting a tin of Garrett's Popcorn from my Mom for my birthday...it should be delivered today and I cannot even being to tell you how excited I am to indulge myself this weekend :)<br />
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However, I decided that since I love my popcorn SO much I wanted to find a recipe for Clean Caramel Popcorn since it is my favorite. My go-to recipe website is <a href="http://www.thegraciouspantry.com/">The Gracious Pantry</a> and low and behold...there was a clean eating caramel popcorn recipe....so I though that I would share!<br />
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Clean Eating Caramel Popcorn<br />
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Ingredients<br />
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1/4 cup almond butter or peanut butter<br />
1/2 cup honey<br />
8-10 cups popped popcorn<br />
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Directions<br />
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Tip: Read through the steps first so you know what you to. You’ll need to work quickly.<br />
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Step 1 – In a small pot, warm the honey on high heat. Bring it to a boil.<br />
Step 2 – Let it boil up in the pot about 1 inch and then quickly remove from heat. <br />
Step 3 – Stir in nut butter with a whisk and whisk until smooth. Should be “pourable”. <br />
Step 4 – Pour over the popcorn and mix with a spoon. The mixture is hot, so don’t be tempted to mix with your hands. I learned that the hard way (Duh!!).<br />
Step 5 – Let it all sit and cool. To me, it tastes better cold. But that could just be me.<br />
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Eat and Enjoy!<br />
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So go and check out <a href="http://www.thegraciouspantry.com/">The Gracious Pantry</a> if you haven't already! Tiffany posts TONS of great, healthy recipes :)Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-5074750586739016342011-09-29T07:41:00.001-04:002011-09-29T07:42:07.048-04:008 One-Minute Better Body Tricks.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9HhhPj1H_8Md1D8PZMBLL9uDEzJYzTjVEBevxB_tqxqT4TO1taMQmVIvZfss24ycTaUkgRioVc3tvoXLc9-91qtNaRXqUEs6xhWhyphenhyphenG9QJ-jqKFm8Jdc5D42-lQKupHbkq3uHNVHrwognq/s1600/p_101552652_w.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" kca="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9HhhPj1H_8Md1D8PZMBLL9uDEzJYzTjVEBevxB_tqxqT4TO1taMQmVIvZfss24ycTaUkgRioVc3tvoXLc9-91qtNaRXqUEs6xhWhyphenhyphenG9QJ-jqKFm8Jdc5D42-lQKupHbkq3uHNVHrwognq/s320/p_101552652_w.jpg" width="240" /></a></div><h1 _yuid="yui_3_1_1_1_1317296102943159">8 One-Minute Better Body Tricks</h1><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><span style="font-size: xx-small;">by FITNESS Magazine</span></div><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;">Your exercise regimen doesn’t have to take over your life. Getting the fitness result you want—whether it’s losing weight or reshaping your body—can be as simple as squeezing in an extra 30 seconds here or minute there. These fast, tiny tweaks to your program will help you rev your energy level, burn more calories and sculpt new muscle. Incorporate our one-minute workout boosters into your daily routine and say good-bye to flab for good. </div><br />
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1. Do a Kegel while you crunch.<br />
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Contract your pelvic-floor muscles—the ones that you use to stop the flow of urine—as you lift and lower. “This will help you recruit more of the entire abdominal group and make the muscles work harder,” says Michele Olson, Ph.D., a professor of exercise physiology at Auburn University in Montgomery, Alabama.<br />
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2. Close your eyes on the ball.<br />
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"Doing abdominal moves on a stability ball with your eyes closed is extra challenging," says Nick Martella, a fitness trainer at Sky Athletic Club in Rockville Centre, New York. "Because you don’t have a focal point,<br />
your body senses that it’s in an unstable environment and your core muscles have to work harder to stay balanced."<br />
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3. Target your belly during strength-training breaks.<br />
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That minute between weight sets is valuable workout time. Take advantage by filling it with ab moves. You won't have to do crunches at the end of your workout (when you may be tired out), and it'll keep your heart rate elevated, upping your calorie burn.<br />
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4. Bump up the resistance.<br />
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"To sculpt any muscle you need to add resistance, and since your arms are extended in this exercise, it's more difficult," says Ellen Barrett, founder of buffgirlfitness.com and star of the new video Crunch: Fat-Burning Pilates (Anchor Bay, $9.95). Grab a pair of dumbbells or a medicine ball. Lie back with knees bent, feet flat. Extend arms straight back so that your biceps are next to your ears and dumbbells are about an inch off the floor. With abs tight, slowly crunch up and down, keeping arms stationary. Do two sets of 15 lifts.<br />
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5. Slo-mo your moves.<br />
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"Take four counts to lift and two to lower," says Peter Francis, Ph.D., a professor of exercise and nutritional sciences at San Diego State University. "Research has shown that abdominal-muscle activity is significantly greater when lifting than when lowering," he explains. "When you slow down the upward phase, you spend more time in the most beneficial part of the exercise." At this rate, you should be able to do only about 10 crunches per minute.<br />
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6. Lunge day and night.<br />
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First thing in the morning and last thing before bedtime, do five rear lunges (step back and lower until front thigh is parallel to floor) on each leg and then do five squats, suggests Lawrence Biscontini, a Reebok master trainer and group fitness manager for Wyndham's Golden Door Spa in Puerto Rico. You'll definitely notice the difference in your rear view: "This one-minute addition to your day adds up to 300 lunges and 150 squats per month. That's a lot of leg and butt toning," he says<br />
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7. Tighten your tush while you wait.<br />
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Make use of your downtime -- standing in line, sitting in the car or waiting in the doctor's office -- by squeezing and releasing your gluteal muscles for one minute, suggests Biscontini. "And when you're finished, draw your navel toward your spine for 30 seconds to work the deep abdominal muscles."<br />
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8. Give your triceps an extra boost.<br />
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"After finishing a set of overhead triceps extensions, hold the weight up with elbows slightly bent. Squeeze your elbows in toward your head 12 to 15 times as an extra push for the backs of the arms," suggests Liz Neporent, a FITNESS advisory board member and creative director at Plus One Fitness in New York City.Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-88673467969554764272011-09-20T15:07:00.000-04:002011-09-20T15:07:02.776-04:00It's here!!!<div style="text-align: center;">Tomorrow the Penguins pre-season schedule kicks off....which means I get to say my 5 favorite words. What are they????</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">You will have to wait and find out tomorrow :)</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><img height="320" id="il_fi" src="http://c553622.r22.cf2.rackcdn.com/wp-content/uploads/2010/09/crosby.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="269" /></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><img height="196" id="il_fi" src="http://adventuresinpucking.files.wordpress.com/2011/09/article_16351_2.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><img height="195" id="il_fi" src="http://www.nhlsnipers.com/wp-content/uploads/2010/03/392malkin_evgeni080509ap.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><img height="300" id="il_fi" src="http://cdn.nhl.com/penguins/images/upload/2009/06/thumb_1246305679234_461930.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="225" /></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><img alt="Eric Tangradi - Toronto Maple Leafs v Pittsburgh Penguins" height="320" id="currentPic" src="http://www2.pictures.zimbio.com/gi/Eric+Tangradi+Toronto+Maple+Leafs+v+Pittsburgh+UbeLy_TonIpl.jpg" title="Eric Tangradi Photo - Toronto Maple Leafs v Pittsburgh Penguins" width="213" /></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><img alt="Kris Letang Kris Letang #58 of the Pittsburgh Penguins winds up to shoot against the Phoenix Coyotes on December 20, 2010 at CONSOL Energy Center in Pittsburgh, Pennsylvania." height="213" id="currentPic" src="http://www3.pictures.zimbio.com/gi/Kris+Letang+Phoenix+Coyotes+v+Pittsburgh+Penguins+99mXZ1gpkDol.jpg" title="Phoenix Coyotes v Pittsburgh Penguins" width="320" /></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><img height="224" id="il_fi" src="http://www.post-gazette.com/pg/images/200904/bylsma1_330.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="320" /></div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0tag:blogger.com,1999:blog-3638403880925375034.post-74316373099476672222011-09-19T13:04:00.000-04:002011-09-19T13:04:18.757-04:00I am one lucky girl...I came to realize this past weekend how lucky I am.<br />
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I was raised in an awesome family, some of whom I am related to by blood, some of whom became family because we are so close. Not many people can say that they have been friends with someone their whole life... I can say that I have been blessed with not 1, but 5 friends that I have had my whole life. This past weekend I got to spend time with 4 of them for one of their weddings...<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLhoI2hVezrIMCCgm5HTmNCXxRQU7isw9soCiO7tgiiuFXWMn10BO6zNsglTfcVEawCGG3Ra5AAnJxQhfvgtnSguKqmV2Ekc574nqDTnFu8Oye4cO3RlWpW6G1p-eV-eaf_Q11fIBT9zv9/s1600/ryan%2527s+wedding.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLhoI2hVezrIMCCgm5HTmNCXxRQU7isw9soCiO7tgiiuFXWMn10BO6zNsglTfcVEawCGG3Ra5AAnJxQhfvgtnSguKqmV2Ekc574nqDTnFu8Oye4cO3RlWpW6G1p-eV-eaf_Q11fIBT9zv9/s320/ryan%2527s+wedding.JPG" width="320" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">Eric, Holly, Ryan, Me, and Mark</span></div><div style="text-align: center;"><br />
</div><div style="text-align: left;">Rich was the only one missing this weekend...but he got married in March so most of us were together then.</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwjpkzvUpNnavKvCvLHIlLname-Aom-WjMQwR7-cApApTLjqAGtDkEC-Ii8WCnP_2BQrgSW4rFXOlSZ63WFYRaU5KWtXQ_HAIIpCN3ikKTfkgy_Ji_WW2jrAGaGtKVyriRxaeu4T_8bt4h/s1600/wedding5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwjpkzvUpNnavKvCvLHIlLname-Aom-WjMQwR7-cApApTLjqAGtDkEC-Ii8WCnP_2BQrgSW4rFXOlSZ63WFYRaU5KWtXQ_HAIIpCN3ikKTfkgy_Ji_WW2jrAGaGtKVyriRxaeu4T_8bt4h/s320/wedding5.jpg" width="320" /></a></div><div style="text-align: center;"><span style="font-size: x-small;">Diana, Rich, and Me</span></div><div style="text-align: center;"></div><div style="text-align: left;">Eric is the next one to get hitched...and his wedding is next year.</div><div style="text-align: left;"><br />
</div><div style="text-align: left;">Then, the wedding that I am most excited for....Holly is getting married! She is the little sister that I never had...and I am absolutely HONORED that she asked me to be her Maid of Honor...I am looking forward to planning her special day with her...and celebrating with my lifelong friends again :)</div><div style="text-align: left;"><br />
</div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Uqs-3SHnYvptYmMUYeXKfXIEwXHBgUfsWr2rxyR8HeHX7qDlLM5V0Q402hWiYiEn6Z9xu8nrTkZUWbMxy0FedUGWjbQVisrSyrrL9SpE9_w_OSlxaO3RGFFzpbgsGftDqV_NE9zbhbrU/s1600/me+and+holly+photobooth.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" rba="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Uqs-3SHnYvptYmMUYeXKfXIEwXHBgUfsWr2rxyR8HeHX7qDlLM5V0Q402hWiYiEn6Z9xu8nrTkZUWbMxy0FedUGWjbQVisrSyrrL9SpE9_w_OSlxaO3RGFFzpbgsGftDqV_NE9zbhbrU/s320/me+and+holly+photobooth.jpg" width="107" /></a></div><div style="text-align: left;"></div><div style="text-align: center;"><span style="font-size: x-small;">Holly and Me</span></div><div style="text-align: center;"><br />
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</div><div style="text-align: center;"><br />
</div><div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: left;">As I go through my life...no matter how difficult things get...when I feel like I have no one left to turn to...I know that I can rely on these friends to get me through. I could not speak with them for years, and I would have to do is make a phone call and they would be here in a flash. Those are the best kind of friendship...the ones that come easily and that you don't have to work hard to keep. I love my friends. :)</div><div class="MsoNormal" style="margin: 0in 0in 10pt; text-align: left;"><br />
</div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="font-family: "Monotype Corsiva"; font-size: 18pt; line-height: 115%;">“Even though we’ve changed and we’re all finding our own place in the world, we all know that when the tears fall or the smile spreads across our face, we’ll come to each other because no matter where this crazy world takes us, nothing will ever change so much to the point where we’re not still friends.”</span></div>Kristinhttp://www.blogger.com/profile/03256061739961286553noreply@blogger.com0