Love Your Body

We all have insecurities. It's part of life, and with a world full of pressures it's no wonder!

You can learn to love your body, even celebrate it and live a healthy life.

 1. Stop picking yourself apart.
       Even those with so-called perfect bodies would like to change something! It's a waste of your time, life's too short. I've had 4 kids and but often am too critical of my abs and even become timid about posting pictures of myself. I instead focus on the amazing things my body can do for me :)
2.   Be productive
       Think about the time you spend worrying about your body shape and weight. What could you accomplish in that same time doing something good? Consider the things you are capable of that don't rely on your looks at all!
3.    See reality

        Alot of images you see may not be real and there's no point in trying to achieve something that's fake! Comparing ourselves to others takes away from the amazing qualities we each have :)
4.    Change your "inner voice"
        List all the negative ways you talk to yourself and replace them with positive ones! Even write them on sticky notes and post them around your home. Speak to yourself the way you would to someone you love! You deserve it.
5.     Exercise to be strong and healthy and take care of your body
         What kind of exercise do you love to do? Find one that is fun for you and makes you feel good. Don't starve yourself or workout til you're dying just to be skinny. Don't focus on quick fixes, focus on a lifestyle that you feel good about and can be proud of! Exercise and be a role model to your kids while taking care of yourself too.
If you have ever thought of helping to motivate others to love their body and makes healthy changes you can join me on my mission! Fill out this application:
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If you would like a little motivation and support, that's why I'm here! You can join one of my support groups to get healthy and feel great. Fill out this application:
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Well, I'm feeling the Holidays officially have started. Christmas music is already play in a local radio station and I'm planning menus for parties. My goal is to continue in my healthy living and have fun too. So I know that requires planning for some balance. It is totally do-able as I have done so for 15 years. Time commitments are hard too right now, you don't want to feel you're stretched in too many directions!

Good thing there is an easy way to eat healthy and stay fit in a mini challenge group with me. It's 2 weeks (reasonable right?), you get tips for keeping yourself on track, and a yummy source of nutrition to keep your energy up! Not to mention, it's fun! I can give you all the details to get set up with me, comment here or email me at tamiwood29@gmail.com Let's do this together!

Quick and Easy Snack Ideas for Kids

Here are a few quick, easy, and healthy snack suggestions:

• Fresh fruit. Nothing's better than fresh fruit: It's colorful, sweet and juicy, packed with vitamins and minerals, and full of fiber. Serve sliced apple, orange sections, half a sliced banana, or a small bowl of sliced grapes, or give your child a handful of mixed berries. Toddlers love finger food, making this an easy and fun way to enjoy a nutritious snack.
• Dips. Your child is learning to feed himself so let him mix and dip his favorite foods.  You might be surprised at the combinations your young one is willing to try — let him explore and have fun. Give him a couple of wedges of whole wheat pita bread paired with a tablespoon or two of hummus. Strawberries and apple slices go well with creamy yogurt, and whole grain pretzels taste great with a variety of sweet and savory mustards.
• Mini-pizza. Toast half a whole wheat English muffin and spread about a tablespoon of marinara sauce on it. Add a tablespoon of shredded cheese and broil in the oven until the cheese melts. (It only takes a minute.)
• Parfait party. Layer a small bowl or dessert glass with one-third cup of vanilla yogurt, one-quarter cup of chopped fruit, a few berries, or banana slices. Sprinkle a little granola on the top.
• Mini-quesadilla. Sprinkle half a small corn tortilla with a tablespoon of shredded cheese and microwave for 20 seconds. Fold in half and cut into small pieces. Serve with a small bowl of mild salsa for dipping.
• Mini-waffles. Toast half a frozen whole grain waffle and top with a spoonful of yogurt and some fresh fruit.
• Vegetables. Get your toddler in the habit of snacking on vegetables. Fresh veggies like cooked, chopped carrots or green beans, roasted kale and (thinly sliced) sweet potato "chips," and steamed broccoli or cauliflower are nutritious treats.
• Frozen fruit bars. The best of these frozen treats contain chunks of real fruit. You can buy them in the store or make them yourself with 100 percent juice and chopped, fresh fruit. Try orange, pineapple, peach, and banana, to name a few. They're a great summer refresher (and especially fun for your child to help you make).
• Fruit juice. Make sure it's 100 percent fruit juice with no added sugar, and limit your child to no more than three-quarters of a cup daily. For a healthy, balanced snack, try a small glass of juice and a couple of whole grain crackers with a tablespoon of cream cheese or a thin layer of smooth peanut butter.
• Fruit shakes. Throw half a banana, one-quarter cup of milk, and a handful of berries in your blender, and you've got a nutritious shake. You can add yogurt for more flavor, protein, and calcium. For the best consistency, use frozen fruit.
• Orange Freeze. Blend half a peeled orange with a cup of ice in an electric blender. Adjust the flavor with a little sweetener.

  

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  My four boys playing some basketball :)

Travel Tips for Staying Fit

Some tips for staying healthy on the go as many of you are taking off for the Holidays!

• Cook ahead and pack a cooler: Have food prepared and packed before you go, this prevents drive thru dilemmas. Zip-locks work well and save space
• Check out hotel ammenities: Many have refrigerators and a microwave
• Stock up: Once you arrive, hit the grocery store for healthy foods
• Have your snacks handy: Keep oatmeal, nuts, fruits and Shakeology handy to prevent candy or chip eating.
• Prepare for fitness: Pack running shoes and exercise bands. These are go anywhere items!
• Dine out smart: Request healthy preparations from your waiter and plan what you will eat before going in.
• Eat before: Eat a protein rich meal or snack before attending your event. Then you can reduce all those cravings for tempting items.
• Drink lots of water: Dehydration can be mistaken for hunger!
• Get up and around: If you have a long road trip, stop to get out and walk around. 
• Enjoy your time, finding balance is the key!
  

10 Benefits of Drinking Lemon Water In the Morning

10 Benefits to Drinking Warm Lemon Water Every Morning

1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.

4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.

5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.

6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. As noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

8) Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth first, then drink your lemon water, or wait a significant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purified water after you finish your lemon water.

9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.

10) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally find myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water first thing every morning.

Clean Eating Snacks 101

One of the "rules" of clean eating is to eat small meals throughout the day. At each meal or snack you should try to have a protein and a complex carbohydrate.

Snacks are an important part of clean eating. Snacks keep you from bingeing, keep you satisfied in between meals and keep your blood sugars at healthy levels. Your best bet is to stick to fresh fruits and vegetables but there are healthy and clean processed snacks available.

Here are some snack ideas. Mix and match to get in a protein and a carb.
Hummus with vegetables (carrots, peppers, etc) or blue corn chips
Nuts (almonds, walnuts, cashews, peanuts)
Apple with natural nut butter
Unsweetened applesauce
Lara Bars
Dried fruit
Sunflower Seeds
Granola
Popcorn
Trail mix
Salsa or taboula with blue corn chips
Fresh fruit
Vegetables
Dates rolled in coconut or crushed almonds (I buy these pre-made at The Fresh Market)
Cottage cheese
Smoothies (fruit, a little greek yogurt or almond milk and some ice)
Hard boiled eggs
Greek yogurt (add fresh fruit for flavor)
Whole grain crackers
Rice chips
Almond Joy Mix (1 tbsp slivered almonds, 1 tbsp dark chocolate chips, 1 tbsp unsweetened coconut)
Almond milk
Ezekial Bread with nut butter
Chicken salad (made with greek yogurt)
Rice cakes (plain)
Flax seed chips
Chocolate (70% or more)
Whole grain mini-bagels
Edamame
Protein bars. Check out Miss Fitness Life for some recipes.
Cheese
Vegetable chips
Green bean chips
Kale chips
Zucchini Paremesan Chips (I'd use panko instead of regular bread crumbs)
Homemade potato chips (Slice a potato very thin, place on parchment paper and spray with a little oil. Sprinkle with salt. Cook in the microwave for several minutes until browned and crispy.)
If you would like to learn more about clean eating and would like to join one of my support groups please fill out the form below! We can talk about your goals and set up a plan for you :)

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One Day Of Clean Eating and Exercise

Workout: T25 Cardio

Before Workout: Shakeology with Almond milk and frozen banana

After Workout: 1 cup cooked oatmeal with chopped apple and cinnamon, 4 egg whites scrambled and black coffee

snack: 2 celery stalks with 1 T Almond or peanut butter

Lunch: Chicken breast sliced on raw spinach with tomato 1/2 c black beans and salsa or lemon

Snack: 1/4 c hummus with pepper slices

Dinner: Baked salmon with a roasted sweet potato, broccoli and olive oil

Snack: strawberries, a small handful of cashews and herbal tea

Principles of Clean Eating

Clean Eating 101
This is such a huge passion of mine! It has literally saved my health and given me a new way to think about food and how it works in our bodies.
What does a typical day of eating look like?
7:00 meal #1 or breakfast
10:00 Meal #2 or mid morning snack
1:00 Meal #3 or lunch
4:00 Meal #4 or mid afternoon snack
7:00 meal #5 or dinner
10:00 meal #6 or snack
These times will vary depending on your own life schedule, but it's a glimpse. If you are hungry you may want to eat every 2 1/2 hours as opposed to 3. Our bodies are all different and so are our activity levels.

Principles:
1. Eat more! Six small meals
Sounds crazy huh? Starving yourself will only slow your metabolism! You need to keep the "fire" burning by fueling your body every few hours. This also prevents you from getting too hungry and making bad choices.

2. Eat breakfast within an hour of rising
Breakfast is the most important meal of the day! So often said but so very true. It revs up your metabolism and has been proven to keep you from over eating the rest of the day. It also improves brain function. If you are going to work out in the morning, eat 1/2 your breakfast before and 1/2 after. Such as Shakeology and oatmeal with fruit and nuts.

3. Make your last meal 3 hours before bed, unless you are truly hungry then have meal #6.
It doesn't really matter when you eat but night eating has been a problem for many and often is mindless snacking in front of the tv on junk.

4. Eat lean protein and complex carbohydrates at each meal
Timing of meals is important but what you pair together is key. Nutrient dense foods keep you satisfied, and you keep your blood sugar level even by combining these. Proteins such as fish, chicken, and lean beef and carbs such as fruits, veggies and whole grains and starches will feed your body right.

5. Eat healthy fats each day
Fat does not make you fat, sugar does! Our bodies need these fats for brain function and energy. You will notice better skin and less belly fat also. Nuts, seeds, avocados and oily fish will do the trick. Bad fats are trans, saturated and man-made such as margarine.

6. Drink 2 to 3 liters of water every day
Water should be your drink of choice. Our bodies are actually 75% water! Your brain, organ, joints and digestion depend on water. People often mistske hunger for thirst so reach for a glass before grabbing food!

7. Carry a cooler packed with clean food everywhere
This requires planning ahead, but once it's a habit you will be so glad you did it. You no longer will have to fret about what to grab when you're out. You will know you are armed and ready.

8. Depend on fruits and vegetables for fiber, nutrients and enzymes
Eating clean is not just about losing weight, it's also how you will gain a powerhouse of nutrition in your daily diet. These keep you full and prevents many health ailments.

9. Adhere to portion sizes
Protein should be roughly the size of your palm. Starches should be the size of your hand cupped, and fruits the size of two hands cupped. A fat serving is 1 tablespoon. Vegetables are unlimited.

10. Stick to foods that have not been processed
In other words, whole foods that know where they came from. A banana is a banana, not something made in a factory. Real foods give you a huge bang for your buck.

The bulk of it? 80% of your results come from the food you put in your body while 20% com from exercise!

Healthy Life: November Fitness

Healthy Life: November Fitness: I am blessed to work with a company that gives back! When you and I decide on a workout and nutrition plan that fits your goals, Beachbody...

November Fitness

I am blessed to work with a company that gives back! When you and I decide on a workout and nutrition plan that fits your goals, Beachbody will give you 20$ cash back and donate 20$ to help those in need. I will be here to coach you through and cheer you on. We can be thankful that someone else is getting the nutrition they need too. Contact me to talk about what's important to you this season!

Happy Friday!!! It's November 1st and in my mind this is the official start of the holiday season! It's also the day after Halloween and if you are like me your kitchen table is covered in sugary treats from the trick or treating extravaganza last night!! It's really really hard to find the will power not to down a few pieces or a whole bag. So, I'm going to help and support you in this process. So I'm inviting you to join me in a 3 day cleanse extravaganza! It is definitely not a long term thing, 3 days max! I really really want you to focus on eating healthy but this is a great way to get in the mindset. I will explain the details and guide you through! I have a few cleanse kits available, contact me at tamiwood29@gmail.com