Switch to spinach over lettuce

I loved cartoons growing up and couldn't help watching Popeye and Olive Oyle win over Brutus. As a healthy lifestyle spokesperson all grown up, I realize that Popeye got it right when he ate spinach to get stronger! Spinach has 13 different flavonoids. It is high in Vitamin K which promotes bone health and support friendly bacteria. It not only helps your muscles, but gives your brain a boost too. It contains vitamin E which helps slow the loss of mental function. For your eyes, it contains Luetin. And it weighs in at a 1 cup has only 7 calories! Yet almost 30 mg of calcium -not bad... that means a whole spinach salad about 3 cups has almost as much calcium as a small glass of milk. Compared to iceberg lettuce at less than 10 mg of calcium and half the potassium, the only similarity is the calorie count of 8!

Conclusion: Eat your spinach and don’t forget about Olive oil! ( After all she was Popeye’s mate!)

My TIps

I eliminate dumb email clutter by opting out of as many ads, newsletters, groups that I could. I have given myself the permission that if I really want to know about something I will seek out the information... This is kind of like shopping for what you need instead of browsing and impulsively buying a new pair of cowboy boots to add to your 15 other pairs just because they are on sale
I got a comforter and two pillows for my bed to spend less time in making my bed in the morning; duality of this switch to my linens actually looks fresh and neat all the time and I feel better coming home to my neatly made bedroom every night
I set alarms for when I need to stop doing any activity that can really wait until tomorrow- meaning there are projects that need a little time each day to tackle them instead of waiting until the at minute. But sometimes, I would get so lost trying to complete them knowing full well that there was no way it would finish in one day that the timer helped me move on to other tasks
I have hooks in the bathroom for my towels instead of bars when I am done showering. This still looks neat and is a few seconds less time to hang
I taught my children to do their own laundry as part of their family experience. My kids are so incredibly talented on a computer and well guess what they can even work the washer and dryer too. Although, I only require them to do their own clothes, (which is good for college prep and moving out at some point in time) but they also have chores around the house like garbage detail, picking out and organizing dinner, dishes, mowing the lawn and other “family contribution experiences”. I know you must be thinking, yeah I do that too. But really if you have room mates, family or even friends that you can utilize to create more time in your day, don’t miss the opportunity to ask, direct, and negotiate with them to give yourself more time in the day.
I leave dishes in the sink. I know some of you may not be able to let this one go, but I have found, unless I am having company over for dinner, the dishes are okay to be left alone during the day. They don’t jump out of the sink or even invite bugs into the house. As long as I can get the house tidy before bedtime, I am golden. I love waking up to a neat kitchen. Which by the way sets the tone for your day if you wake up to a constant confusion and mess or a tidy area.
I have bottles of water in my car. I know people will argue about the plastic-- but if it reminds me to drink more water throughout the day; I will take my chances.
I keep at least one LUCY workout outfit, socks, and sketchers trainers in my car at all times-- and deodorant and perfume too. ( Just in case I can’t get to a place with a shower; I can still get in a stretch or walk without being too sweaty and feel that I did something for myself)
I do one load of laundry everyday; to try and stay on top of things-- and I leave my ironing to pile up for at least two months before I get to it unless it’s an emergency need to wear it outfit.
I do many crazy exercises throughout the day with friends, taxi drivers, elevator patrons, and people in stores to get them thinking about exercise and get a little extra in for myself. So be wary if you meet me in the elevator sometime and I ask you to do a squat against the wall during the time you are riding in the elevator--hey! every little bit helps!

Attitude is everything!

Attitude is everything! When you wake up in the morning, you set the tone for the entire day so wake up and smile in the mirror! Today is your day! Here are a few other tips to make your day better and boost your mood!
1) Don't be afraid to jump in the puddles, it brings out our inner child and reminds us that even if we get wet we can still have fun. It doesn't have to be raining to get wet, remember how good it feels to splash around in the tub or shower.
2) When you are frightened, switch fear to inspiration. Remember there are many ways to get the same job done- change your process not the end results. So something as easy as wearing a pedometer can get you to that regular exercise routine instead of jumping on a treadmill.
3) Somethings gotta give. Even when you do everything right, the seed still grows slowly. Flowers take a long time to bloom, so remember to be patient and enjoy each little ray of sunshine.
4) Dreams are meant to be realized. Good sleep habits help you not only lose weight but let your mind design your future. Take notice of your dreams and let nothing hold you down--like extra
baggage.
5) I hope you dance... at least once a day with or without the music. Remember every activity can have rhythm, a pace and an emotional experience. Dancing is food for the soul.

It takes more muscles to frown than to smile... and frowning shows your wrinkles!

Turkeys are useful for more than Thanksgiving dinner

It's almost Thanksgiving and turkeys will be going on sale. Turkeys are well known for being low fat containing only 1 gram of fat per ounce of meat and a 5 ounce serving provides half the daily recommended amount of folic acid. Turkey is also a good source of B, B1, B6, zinc and potassium which help keep blood cholesterol.

But for the last ten years, there has been a tradition I created with the frozen turkey... PASS THE TURKEY Bootcamp workout. Although the location has changed over the years, during my annual Thanksgiving Bootcamp class I bring a few 10-20 pound turkeys (depending on which local grocer I can get to donate them) and play pass the frozen turkey. When the music stops the one holding the turkey is out of the circle and participating in 20 pushups, jumping jacks or whatever exercise is called for that round. The turkeys can be used just like a medicine ball or weight. A few turkeys are heading round the room simultaneously to keep people moving. When there are the same amount of turkey holders as turkeys... Well those are the winners to bring turkey dinner home! Now PASS THE TURKEY!

Chicken soup for weight loss

Learn how to cook a low calorie, high protein and fiber chicken tortilla soup- no cream, butter or heavy fats. This soup features 28 grams of protein, 10 grams of fiber and under 300 calories.fit for any program and tastes great.
We know that chicken soup is a grandmother's cold remedy but how about Chicken soup for weight loss?  Well this low calorie tasty version of Chicken Tortilla soup is creamy, hot and full of vitamins, protein, fiber and under 300 calories too.  From start to finish it takes about 20 minutes but costs under $10 for 6 servings and did I mention easy to make?
Ingredients:
12 Cups Chicken Stock
2 cups chopped carrots
2 cups chopped celery
1 cup onions
2 tablespoons Olive oil
5 Whole wheat and Corn Tortillas Diced( these had 90 calories and 5 grams fiber in each)
2 cups cooked diced chicken
1 can diced tomatoes
1 can black beans rinsed well

Start with soup pot and add olive oil. Then wipe with paper towel to take out most of the oil but coat the pot and add the carrots, celery and onions.  Saute until soft then add chicken stock.  Bring to a boil and then add tortillas.  Cook about 5 minutes until tortillas are soft and then puree contents with blender.  Add chicken, tomatoes and beans.
Divide into Six 2-1/4 cup servings
275 calories
10 grams fiber
28 grams protein

Yummy!