Archive for July, 2014

5 Tips for Teaching Nutritious Food Choices

5 Tips for Teaching Nutritious Food Choices


It can seem like an impossible task to steer kids toward healthy food choices when they face a daily stream of endless advertisements depicting other kids happily devouring high-calorie foods loaded with sugar, fats, and sodium. But according to the United States Department of Agriculture (USDA), our food and physical activity choices affect not only our health but how we feel today, tomorrow, and in the future. Studies show that a child’s nutrition has a direct impact on how healthy he or she will be as an adult. With the holiday season behind us, and fewer visions of sugar plums and other treats dancing through our heads, there’s no time like the present to reinforce a balanced diet. And the bottom line is that kids won’t know about good food choices unless their parents show them what foods they need for their bodies to grow strong.

Chocolate Chia Pudding

Do you know the benefits of chia seeds 
3x iron than spinach, 5x calcium of milk, 2x potassium of bananas, 3x protein of any other seed of grain, 3x antioxidant strength of blueberries!

10425879_698426980215871_3507164362521539999_n[3]Chocolate Chia Pudding
•2 cups almond milk
•1/2 cup chia seeds
•1/4 cup creamy almond butter
•1/4 cup unsweetened cocoa powder
•4 large dates, pitted and finely chopped
•1 teaspoon pure vanilla extractDirectionsCombine all of the ingredients in a bowl and stir. Chill for 3-4 hours or overnight.

Transfer contents to a blender or food processor. Blend until smooth and creamy, adding more milk to thin out the pudding if necessary. Top with additional chia seeds, fruit, nuts, or whatever your desired toppings.

5 reasons why H2O is the way to go.





5 reasons why H2O is the way to go. 

1. Water curbs the munchies
2. Water fuels your muscles
3. Water lubricates your joints.
4. Water wakes you up.
5. Water flushes the toxins out if your body.



Next time you are going to eat, ask yourself how will my body react to it?

Juice, Juicing, and Fruit – The Differences

Juice, Juicing, and Fruit – The Differences

Last time we discussed why Jamba Juice® isn’t always the health food beverage chain it’s cracked up to be. We took a brief look at why something that is “100 percent fruit” might not be healthy, even though we’re pretty sure that whole fruit is healthy. Today we’ll look at juice, both the kind you buy at the store and the kind you can make at home. Then we’ll compare them to regular fruit.Minute Maid® and other mainstream junk

Spinach Feta Wrap

Spinach Feta Wrap


1 7-inch whole-wheat tortilla ( I like Ezekiel)
1/4 cup sliced mushrooms
1/4 teaspoon black pepper
2 cups fresh spinach10464065_719733598085209_6185032559749874090_n1 large egg, plus 1 egg white, lightly whisked
2 tablespoons crumbled low-fat feta cheese
1 tablespoon sun-dried tomatoes (or fresh), chopped


1Place the tortilla on a microwave-safe plate and heat on high for one minute.
2Coat a small skillet with cooking spray, then place it over medium heat. Sauté the mushrooms and pepper for two minutes.
3Stir in the spinach and sauté for another one to two minutes, or until wilted.

Don’t Be a Couch Potato Workout



Don’t be a couch potato try this 100 Calorie Workout during commercial breaks and burn up to 500 Calories in 1 hour!!!

It’s not a Cheat it’s a Choice!!!

10525600_271662546358926_7294474852384782517_nIt’s not a Cheat it’s a Choice!!!

Decide what you want to eat and have a single serving IN PUBLIC!

It is a success when you are able to forgive yourself instead of binging the rest of the day.

There are NO Forbidden Foods – Let Go of Perfection; we all make mistakes!!!

20 Secrets of Very Fit People

Here are a few Turbofied tips. Read these tips, then print and post them so you have them as a daily reminder.

  • Look at exercise as a pleasure and a privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!
  • Focus on short-term fitness goals with an emphasis on completing daily exercise.
  • Work to take your exercise to new levels of intensity.csm_Fit_Tip_47a5329d8a
  • Make it your goal to do some form of exercise 6 or 7 days a week. If some days you exercise once in the morning and once in the evening, even better! If you’re eating right, exercise will fuel your energy level!
  • (more…)

Ya Gotta Love a Productive Day!!!

Talk about a P R O D U C T I V E day! It’s not even noon & I’ve already got 99% of my work DONE for the day! WOO HOO!!!!


✔Crushed my workout
✔Checked in with my Coaching groups
✔Cleaned the entire house
✔Finished the laundry
✔Finished the dishes
✔Read 20 min of personal development


Now just to make lunch & take a dip in the pool!

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