4th of July!

Is it really already July?! Holy cow!!

Anyways, I hope you all are staying extra cool (high of 95+ allllll weeek!!) Yikes! Just a reminder that the last day of our challenge is July 29th. We're just shy of a month left! Don't forget to let me know your total points by the 29th @ 9pm. Also, be sure to send your money as well so that we can be fair to everyone.

I'm way excited for the 4th of July! I am volunteering here in Indianola at their 4th of July celebration festival (pretty sure I get to help at the spin art -- way fun, right?!) I just love seeing the kids getting to enjoy in these types of activities, so needless to say I can't wait! :) Then, after I'm done with that my family is going to be here to celebrate the 4th with me and Tyler! I'm pumped to have them come up to visit us at our home and grill out and do some major eating!

So, how can you stay healthy on the 4th?! It's honestly a lot simpler than you may think! This post is full of tons of recipes that I am thrilled to share with you all (these are the recipes/foods that we'll be eating!)

1) STEAK! Yum, yum, and more yum! I love steak, Tyler loves steak, my entire family loves steak, it's just an all around love affair in my family. Plus, what a bonus that my dad is an amazing farmer and raises cattle to produce such amazing meat! What a blessing!

Anyways -- I'm not sure what kind of steak we're going with quite yet. It'll be either T-Bone or Ribeye. I'm not picky on the type of steak, just as long as it's my daddy's! :)

We always just season it with some Lowry's and throw it on the grill. Honestly, it's truly all that it needs to taste amazing! Then, just pair it with some yummy steak sauce (or without). If you choose to do sauce, just be sure to portion control it as the calories can go up if you're not careful!

2) CORN ON THE COB -- Sorry for the exclamation points, but I love corn on the cob and haven't had any yet this summer so I'm extremely excited! This is another one of my farm-fresh favorites!

3) Twice-Baked Taters -- I love these things so much. If you've never had them, please make them..
     Recipe:
     Potatoes (depends on how many people you're serving -- one potato will make 2 potato skins)
     Cream Cheese, low-fat
     Sour Cream, low-fat
     Ranch dressing, fat-free
     Shredded Cheddar Cheese, 2%
     Real bacon bits
    
     Pre-heat oven to 350 degrees. First, bake all of the potatoes in the microwave until done and soft. Cut the potatoes in half and spoon out all of the innerds of the potato and put into a medium size bowl. Depending on the amount of mashed tater 'ya got, put in a few spoonfuls of each ingredient listed (except cheese). Once you've added in the ingredients, stir stir stir. Put potato skins onto a baking sheet and fill with a spoonful or so of the mixture. Then, top with cheese! Bake the skins for about 10-15 minutes (just to get cheese all melted basically). Enjoy!

4) Fruit Pizza! I love fruit pizza and what better dessert to have on the 4th of July than fruit pizza!
    Recipe:
    1 roll of Pillsbury sugar cookie dough, or your own homemade sugar cookie dough.
    1 package of low fat cream cheese
    Any fruit you want! I'm doing kiwi, strawberries, and mandarin oranges.
   
    Pre-head oven to 350 degrees. Roll cookie dough onto a greased 9X13 baking dish. Put into oven and bake until done (about 15-20 minutes). You definitely don't want the cookie to be too hard. While the cookie is baking, cut up your fruit and let your cream cheese soften. Once cookie dough is done, let it cool for about 15 minutes. Once cooled, spread cream cheese onto cookie and then top with your fruit. Way easy and way yummy!

 Have a happy, healthy 4th of July everyone! Celebrate that Independence! :)

Love,
Jordan

The Benefits of Eating More Often

Lately, I have really wanted to start eating more, smaller meals per day rather than 3 bigger meals and sometimes always a snack. Although this takes more time, it is so much more appealing to me because I'll feel like I'm eating all day! And, it will help me lose weight? Seriously? Is this too good to be true?!

After doing some research, I have found that eating 5 smaller meals (about 300 calories each, more depending on your activity level and weight loss goals) is extremely healthy for you and excels your weight loss efforts! It's pretty simple, you just eat every 3 hours and each meal has the amount of calories per each meal. I'm kind of liking this idea a lot..

According to www.toneitup.com, if you don't eat often throughout the day your body releases more of the hormone cortisol. Cortisol is a hormone that works with your fight/flight response system. Cortisol helps with pain (on the positive side), but on the negative side, Cortisol impairs cognitive function, suppresses thyroid function, and decreases metabolism..YIKES! It also decreases your muscle tissue and bone density; raises blood pressure; lowers immunity; AND promotes belly fat! YUCK!

So, who is intrigued be the 5 meals a day plan now? I know I am!



I followed this idea because the times of meals work perfectly for me (give or take a half hour or so on some days). These are some examples of what to eat each meal. It really gives you an eye opener of what you can eat. Plus, it shows that 300 calories really is a lot of satisfying food if you pick the right stuff!

So how do you start incorporting this into your lifestyle? Have no fear, I have come up with some ideas and tips for you!
*Try taking your normal breakfast and just splitting it up. Eat half of it at 7:00AM and the other half at 10:00AM
*Get a cute lunchbox that you'll love packing your lunches in! Along with this, get some way cute plastic containers! They make some awesome ones with separated areas in them, too!
*Plan your meals!! Meal planning rocks! It not only makes your life so much easier, but saves money! It will keep you from splurging on things when you're grocery shopping that really aren't necessary!
*Pack your meals the night before! I love packing all of my meals for the next day at night before I have a busy day. It makes me feel very in control of my eating and prepared to take on a busy day!
*Everything in moderation! This lifestyle is amazing because you can have anything and everything just as long as you fit it in with your eating schedule and your calorie intake. For example, I could eat around 4pm and then at 7pm when I'm getting that craving for something sweet, I can have it and not blow my diet!

Workout Wednesday!

Today is some Killer Kardio! This one I stole from Pinterest. I just couldn't resist sharing it to you. I really recommend trying it!



Honestly, splitting up the running makes this workout a bit easier. I love running, but sometimes running 30 minutes straight and doing all this other stuff would kill me! If the running is too much, run for as long as you can and then switch to a power walk to keep your heart rate up.

Enjoy!

Week 4 Begins..

Is it really Week 4? I cannot believe that time has flown by so quickly! I hope everyone is still enjoying the challenge just as much as I am. It's fun to be able to make new friends along the way, keep in touch, connect with new ideas/advice, etc. I've really appreciated the support and I hope that more people will want to do it the next time around!

Here are the top 3 people in terms of points:
1) Linda Gillman
2) Kate Knutson
3) Jordan Henkenius

Remember to let me know weight loss in PERCENTAGE once the 8th week rolls around. The person losing the most weight according to percentage will also receive half of the money.

What are your favorite tunes to listen to when you're exercising, cleaning, etc?! I love music and change up my playlists often, but I thought it'd be fun to post my favorite playlist (as of now) to get my heart rate up with! It's one of those playlists that gives you energy, puts you in a positive mindset, and makes exercising fun!

Just Stand Up! -- Beyonce, Mary J. Blige, Miley Cyrus, etc.
Lights -- Ellie Goulding
Walking on Sunshine -- Katrina and The Waves
Magic -- B.o.B
Two Princes -- Spin Doctors
I Feel Good -- James Brown
Do It -- Spice Girls
Never Let You Go -- Third Eye Blind
Mmm Bop -- Hansen
Everyday Is A Winding Road -- Sheryl Crow
Days Go By -- Keith Urban
That Don't Impress Me Much -- Shania Twain
Count On Me -- Default
Every Mile A Memory -- Dierks Bentley
Unbelievable -- EMF
One Step -- Jordin Sparks
Closer To Free -- BoDeans
Stuck Like Glue -- Sugarland
Every Morning -- Sugar Ray
I Made It -- Kevin Rudolf

What are your favorite songs? I'm always in need of new ideas for music mixes! :)

Happy Monday!

Meal Plans, Workout Plans, Goals!

In lieu of it being the weekend and having tons of free time on my hands, I planned all of my meals, workouts, and goals for the week ahead! I feel so organized and ready to take on the week!

This is honestly one of the best things you can do for your health. Planning everything throughout your weeks (with enough space for things to come up, because they always do) will really help you keep on track! Each time I've ever planned everything out I've always had extreme success in weight loss and feeling in complete control, which I love!

I hope you enjoy seeing my plans for the week! Ask me how they're going throughout the week, I'll need the support! I really, really plan to incorporate planning this stuff each week! :) After I planned my meals, I made a grocery list! I will not make Sunday afternoons grocery shopping day/preparing meals for the week! Gotta love organization!

Monday, June 25

Schedule for day: Work 8am-8pm

Workout 1: Run to Euclid trails; walk 30-40 minutes; Run back!

Meal 1: ½ cup egg substitute with spinach; ½ banana

Meal 2: ¼ cup oatmeal; ¼ cup blueberries; cinnamon; ½ cup nonfat greek yogurt

Meal 3: Chicken summer salad (spinach; apple; chicken; strawberries; walnuts)

Meal 4: Larabar

Workout 2: Workout with Kate!

Meal 5: Meal with Kate!

Goals: Don’t eat past 7pm; Stay on track with plan!

Tuesday, June 26

Schedule for day: Work 8-12; Paint!

Workout 1: Run to Euclid trails; walk 30-40 minutes; Run back!

Meal 1: ½ cup egg sub with veggies; ½ banana

Meal 2: Protein shake

Meal 3: 1 piece of pizza with family

Meal 4: Larabar

Workout 2: Workout class @ gym if family is gone by then! If not, do a workout later on.

Meal 5: Veggie Stirfry

Goals: Don’t eat past 7pm; Stay on track with plan!

Wednesday, June 27

Schedule for day: Work 8am-8pm

Workout 1: Run to Euclid trails; walk 30-40 minutes; Run back!

Meal 1: Strawberry pancakes

Meal 2: Protein Shake

Meal 3: Antioxidant Salad

Meal 4: Leftover veggie stirfry

Workout 2: 30 minute full-body workout (TIU Tuesday workouts X 3)

Meal 5: Tilapia

Goals: Don’t eat past 7pm; Stay on track with plan!

Thursday, June 28

Schedule for day: Work 8-12

Workout 1: Run to Euclid trails, walk 30-40 minutes; Run back!

Meal 1: Banana Mania Pancakes

Meal 2: Protein Shake

Meal 3: Carrot Salad

Meal 4: Tilapia with salsa

Workout 2: Spinning 5:15-6pm

Meal 5: ½ cup cottage cheese

Goals: Don’t eat past 7pm; Stay on track with plan!

Friday, June 29

Schedule for day: Work 8-12

Workout 1: Run to Euclid trails, walk 30-40 minutes, Run back!

Meal 1: Blueberry Pancakes

Meal 2: Protein Shake

Meal 3: Spinach Cranberry Turkey Burger

Meal 4: Shrimp Stirfry

Workout 2: TIU workout

Meal 5: ½ cup cottage cheese

Goals: Don’t eat past 7pm; Stay on track with plan!

Saturday, June 30

Schedule for day: Work 9-3:30pm

Workout 1: Run to Euclid trails, walk 30-40 minutes, Run back!

Meal 1: Morning Quinoa

Meal 2: Protein Shake

Meal 3: Leftover burger

Meal 4: Shrimp Stirfry

Workout 2: REST

Meal 5: Veggies & Dip

Goals: Don’t eat past 7pm; Stay on track with plan!

Sunday, June 31

Schedule for day: Prepare for following week; grocery shopping

Workout 1: Crazy for Chocolate Pancakes

Meal 1: Protein Shake

Meal 2: Scramble egg & veggie wrap

Meal 3: Chicken Summer Salad

Meal 4: Walnut Crusted Tilapia

Workout 2: TIU workout

Meal 5: Veggies & Dip

Goals: Don’t eat past 7pm; Stay on track with plan!

Workout Wednesday!

Welcome to Workout Wednesday #2!

This one is a way fun workout that I think you'll enjoy. It will bring back memories of those who were athletes in school! My goal after this week is to film/take pictures of moves because I feel as if it will help us all out more to be able to see the workouts. I only wish I could've done it for this week! But, I don't work this weekend -- so that is my ultimate goal! I'll try to get Tyler to film/take pics for me...wish me luck! ;)

Quick paced circuit training!

This workout will combine tons of interval cardio with a little bit of strength training to top it off! Enjoy, it goes by fast!

1) Start out with a good warm-up!

*Run at 50% for 50 yards X 2. Then, increase to 75% for 50 yards X 2. Ending with a quick sprint for 50 yards at 100%. Give it your all!!

2) Stretch it!

*Toe touches down and back (50 yards each way -- each stretch will be 50 yds down and back). While standing, lift your leg and touch your toe with your fingers, repeat other side.

 (I definitely don't blame you if you can't reach that high with your leg..I sure can't!!)

*Heel walk. Walk down and back on your heels.



*Knee hugs. While walking, lift knee into chest using arm to give it a hug, repeat to other leg. Do this down and back.

*Lunges. Do lunges down and back.



*Finish your stretching by doing the karaoke down and back. If you're unsure how to do these, look up a video. It's a move from the past! ;)



3) The workout
*Begin by drawing a ladder on the cement using chalk. It will need to have 10 boxes. Use the ladder to perform jumps.
 - The first move is to jump with both feet into each box at same time all the way down and back.
 - Now, jump with one foot at a time down and back
 - Then jump with only one foot (leaving one foot off the ground the entire time) go all the way down on right foot, then back with left foot.
 - Go to the side of the ladder and jump in and out with both feet at the same time.
 - Still on the side, jump alternating feet. So, start with right then crossover with left, etc. Do this down and back.
 - Go back to the top of the ladder. Now jump into every other square with both feet. Do this down and back.
 - Back to the top. Jump into every 3rd square down and back.
*Shuffles! Anyone who played basketball will remember how crappy these can be. But, they are sooo soo good for the legs! So, push through!
 - Do defensive shuffles (basketball style, yo!) down and back at 50% effort X 2 (NOTE: Remember - it's 50 yards down and 50 yards back like when we stretched!)
 - Now, do them at 75% effort down and back X 2
 - Now for the real kicker! Do them at 100% effort -- PUSH, PUSH, PUSH! Do these down and back one time only.
 - Walk down and back to keep your muscles lose, but give yourself a break.
 - Time for sprints! Sit down at the start of your 50 yards. Count 1,2, 3, GO to yourself. On the GO - sprint all the way to the end of the 50 yards. Repeat this for a total of 10 times.
 - End this workout with a quick 1/4 mile jog.
 - Then, end with static stretching (toe touches sitting down, butterflies, arm stretches, anything that stretches your muscles to the point of comfort).

Who did this workout? Who enjoyed it?

Thanks for checking in for Workout Wednesday!

Gluten-Free Diet -- What's the scoop?

Many people today are suffering from Celiac's Disease, Crohn's Disease, etc. When diagnosed with a disease of this sort, you are forced to completely alter your eating habits.

So, what is Gluten? Why can some people not eat it?
-Gluten is a protein found in wheat, barley, rye, and malts. It is used in order to thicken foods.
-In people with Celiac's disease or other digestive diseases, their body does not contain enough of an enzyme in order to break down gluten. It is the same concept as those who are lactose-intolerant.

Should we all avoid Gluten? Or just those with Celiac's disease?
-We hear so much news about going gluten-free to lose weight and feel better, but is it really necessary? Whole wheat grains are good for us..so why go gluten free unless we need to? For most people, a gluten free diet is completely unnecessary and will offer little to no benefits regarding weight loss or health. So many people think that if they go gluten free they'll lose weight. Ultimately, the only reason that gluten is taken out of a person's diet (medically recommended) is if their body is having trouble digesting it -- (Celiac's disease, Crohn's Disease). Otherwise, doctors do not recommend getting rid of gluten from your body.

How to avoid gluten?
-If someone in your family is on a gluten free diet for medical reasons, sometimes it helps if you go gluten-free with them. It will make their life a lot easier if they eat the same things as the people they are around. So, how do you do that? We are all so used to eat breads, pastas, pizzas, etc. Now, we have to change? Is it possible? Yes, fortunately there are tons of gluten free grains available!
-In place of pasta/rice -- try Quinoa. Although the texture will take some getting used to, in the end you will be happy you have it. It soaks up flavors of whatever you mix it with. Try it in place of your pasta for the next time you want to make some mac and cheese OR in place of rice when you make a stir-fry!
-In place of cereal -- try Chex! Chex cereals are all gluten-free. There are so many fun flavors (my favorites are Honey Nut and Cinnamon). These can be enjoyed as a snack too!
-As for breads, I've never tried any of the gluten free options. The only thing I've heard is that they take some getting used to, which makes sense considering they don't contain one of the main ingredients that is used in bread.
-Pizza! Try Godfather's! They offer a gluten free crust that I have heard is great (I have a friend with Celiac's disease).

Do you or someone you know suffer from a disease that has to avoid gluten? How do they deal with it?