Be Healthy, Be Happy

Dinner is served

2012-01-05T08:07:00.000-08:00

Last night I made a delicious, light and healthy dinner. It was a hit with my husband, and Lucy as well. I served pistachio crusted halibut and a roasted pepper and avocado salad. It was easy to make and was delightful to consume. I hope you enjoy this one as much as we did. The ratios I am giving below will feed 2 (and a Lucy).

Roasted pepper and avocado salad ingredients:

1 bell pepper, any color will do but I prefer red for this.

1 large tomato, I used 3 small because that is what I had on hand

1 avocado

1/4 C cubed, fresh mozzarella cheese

chives to taste

sprinkle of roasted pine nuts

olive oil

balsamic vinegar

To start, you are going to need to roast your bell pepper. To do this, all you have to do is char the outside of the pepper by placing it on an open flame, it's super easy. I just turn my stove on and place the pepper right above the flame, resting it on the pot support area. Once it is charred on the section that is facing the flame, rotate the pepper and char the next area. Do this until the whole pepper has been roasted. Once your pepper is covered in black, remove it from the flame and allow it to rest for a minute. Once it is slightly cooled, scrape the black char off of you pepper with a knife, spoon, whatever. It will come off easily. Now, you should have a perfectly juicy, roasted pepper to work with! Just cut it as you would a normal bell pepper, and make it into small, squarish bite sized pieces. Cube your tomato, mozzarella, chop your chives, and combine everything in a bowl. Season with salt and pepper, and drizzle lightly with olive oil and balsamic vinegar. Garnish with roasted pine nuts, and it's ready to serve!

Your pepper should look similar to this before you scrape it clean. I had already started the scraping process before I took this picture.

Pistachio crusted halibut ingredients:
2 .25 lb pieces of halibut, cleaned and prepared
1 C salted pistachio nuts, shelled
1 egg
splash of ice water
flour for dusting (optional)
pepper
butter
extra virgin olive oil

To make, preheat your oven to 350. Add nuts to a food processor and crush them until they are almost powdery. Small chunks are just fine, you don't want to over process though. Place crushed nuts on a plate or in a bowl. Crack egg in a small bowl and whisk in a splash of ice water. Season your halibut with pepper (don't salt it, the pistachios have enough salt already). This is where you can sprinkle with flour. I didn't and my crust still stuck on just fine. Submerge your fish in egg wash and then coat in pistachios. Immediately place on a well buttered/oiled hot stove top pan that can be transferred into the oven. Sear the halibut, until the pistachios are toasted and the fish has started to cook, about 2 minutes a side. Once you have seared your fish, place the pan in a heated oven for about 5 minutes. The amount of time your fish needs in the oven will depend on the thickness of your cut of fish. Thinner cuts will need less time in the oven than thicker cuts. Remove from oven, once the fish is cooked through, and serve immediately.

I hope you enjoy this easy, fast, and healthy recipe. It's one of our favorites!

** This would be delicious with a brown buttered sage sauce, although I did not serve that with ours last night.

Not your average grilled cheese sandwich.

2011-10-07T14:04:00.000-07:00

It's time to throw that Wonder bread and Kraft cheese away! We are talking gourmet grilled cheese today. Grilled cheese isn't traditionally thought of as a healthy thing to eat, but I'm going to give some examples of ways you can make it a little more healthful than it usually is.

Mari's post on that perfect fall butternut squash curry soup inspired me to make a fall dish I have had my mind on for a while. Utah decided to go from 85 degree weather to snow in the matter of 24 hours, so it was the perfect excuse to make this delicious fall dish. Here is the recipe (I got it from one of my favorite chefs, Chuck Hughes. Love him.) for a lovely tomato soup and some iPhone pictures of the process:

Ingredients

2 tablespoons/30ml olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 tablespoons brown sugar
12 large tomatoes, chopped
4 sprigs fresh thyme

1 piece Parmesan rind, optional
1/4 cup/60ml 35-percent cream
2 tablespoons/30ml butter
Salt and pepper
Grated Parmesan, for serving
Chopped fresh chives, for serving

Directions

Heat the oil in a large saucepan over medium heat. Add the garlic and onions and cook until the onions are translucent, about 5 minutes. Add the brown sugar and tomatoes and cook for 5 minutes more. Add 1/2 cup water, the thyme and Parmesan rind, if using. Cook for about 25 minutes.Discard the thyme sprigs and Parmesan rind. Puree the soup in a food processor or with an immersion blender until smooth. Strain through a fine sieve set over cleaned saucepan. Stir in the cream and butter. Season with salt and pepper.
To serve, ladle the soup into bowls and sprinkle with Parmesan and chives.

Caramelizing shallots.

Aged white cheddar and shallot filled grilled cheese. YUM!

Tomato Soup.

Here are some grilled cheese recipes I have tried, or am dying to try that I came up with:

Focaccia bread, mozzarella, basil and heirloom tomato, drizzled with balsamic vinegar and olive oil
French bread with brie, cranberry, and roasted turkey
Whole grain bread with fire roasted bell peppers, jack cheese, spinach, rotisserie chicken and spicy mustard
Whole grain bread with aged white cheddar and caramelized onions
Sourdough bread with olives, tomato, and Parmesan cheese
Wheat bread with Gorgonzola, prosciutto, and caramelized pears
French bread with Havarti, apples and ham
Rye bread with avocado, chicken, and pepper jack cheese

Try adding fruits, veggies, and sources of protein to you grilled cheese next time you're in the mood for one! It will be delicious and much more nutritious than ever before. I'd love to hear what combinations you come up with and what inspired you! Share in the comment section below.

Happy and healthy this lovely fall season,

Courtney

October is here!

2011-10-03T22:32:00.000-07:00

Pull out your sweaters, scarves, and boots! The most wonderful month of the year is here & I couldn't be happier. With this wonderful change of season and to welcome in October, I wanted to share a delicious fall recipe with you.

It's only 270 calories per serving (1 serving: 1.5 cups + 2 tablespoons of cheese)

It's so MmmmMmmm Good! :)

Curried Butternut Soup

You can make this rich soup with any kind of squash, or even sweet potatoes!!

Ingredients

8 cups cubed peeled butternut squash (about 2 pounds)
Cooking spray
1 tablespoon butter
2 cups chopped peeled Granny Smith apple (about 3/4 pound)
1 1/2 cups finely chopped onion
1/2 cup thinly sliced celery
1 bay leaf
2 teaspoons curry powder
1 garlic clove, minced
3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1/8 teaspoon salt
1/2 cup (2 ounces) grated extra-sharp white cheddar cheese

Preparation

Preheat oven to 400°.
Arrange squash in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 45 minutes or until tender.
Melt butter in a Dutch oven over medium-high heat. Add apple, onion, celery, and bay leaf; sauté 10 minutes. Stir in curry powder and garlic; cook 1 minute, stirring constantly. Add squash, broth, and salt; stir well.
Reduce heat to medium-low; simmer, uncovered, 30 minutes. Discard bay leaf. Partially mash mixture with a potato masher until thick and chunky; stir well with a spoon. Top each serving with cheese.

Recipe courtesy of cookinglite.com

ENJOY YOUR YUMMY FALL SOUP! STAY HAPPY!

Mari

my 1st happiness project

2011-08-11T18:15:00.000-07:00

You know what I love? Surprises. Not the 'oh, it looks like you're going to need a root canal' kind, but the gooooooood ones! Surprises like cheery flowers showing up on the kitchen table 'just because', a sweet thoughtful text or message from a friend, or 'So sorry the baby shower is canceled because Shelby is in labor!'. 

Surprises are just fun!

In my constant effort to keep life 'spiced-up' (just ask Chris, he hears me tell him to 'spice up' his life on a regular basis....and yes, the Spice Girls song has been a delivery method) I have decided that I am going to spread the surprise love & give more little surprises to others. 

I am hoping this little project of mine is as fun as I think it is going to be. I know we all enjoy making other people smile :) The little things in life go a long way. 

 My first surprise will be hiding these little notes around the apartment for my sweetheart (each of them saying something different). 

Wish me luck!

wishing happiness projects to all!

Mari

Organic Produce

2011-07-05T23:17:00.000-07:00

My adorable friend Sarah over at The Thirteenth blog shared a post that I just had to pass on! As you may already know I love Organic. I do! I do! Organic (to me) means no chemicals and all of the good stuff. Sarah put it perfectly when she said "a medical investment". When I eat a vegetable I don't want to worry about what chemicals I may be ingesting, rather, I would like to think about the fact that it is entirely good for me.

Ahem, anyway. I am a big supporter and lover of Organic.

But what if you cannot find it! (we have all been there right?) And you are forced to settle for a non-organic....(insert dramatic music "dun-dun-duhh")

Have you heard of the "Dirty Dozen" and the "Clean Fifteen"? Those are lists of produce that have the most and the least amounts of pesticides. Essentially, the idea is that you should try to buy organic when it comes to any of the fruits or veggies on the Dirty Dozen list, but it's okay to skip the organic label if a food is one of the Clean Fifteen.

This adorable cheat sheet is printable & easy to put in your wallet for when you go to the grocery store.

I was pretty excited when I saw this & thought you all might like it too. A special shout out to Sarah for sharing it! <3

Here's to healthy shopping & giving our bodies what they deserve!

Mari Liz

Lemony Herbed Quinoa Salad

2011-06-10T19:05:00.000-07:00

A refreshing and tasty salad! You can add yummy things to it like grilled chicken, steak, or seafood.

*Tip! the salad will improve in flavor if made ahead of time!

INGREDIENTS

2 cups water
1 cup quinoa
1/4 tsp sea salt
1 tsp Dijon mustard
1/4 cup fresh lemon juice
1/4 cup finely chopped fresh mint
1/4 cup finely chopped fresh cilantro
2 Tbsp grapeseed or safflower oil
1/2 cucumber, peeled and diced
1/4 sweet red pepper, diced
1 stalk celery, diced
1/2 cup diced red onion

*sea salt & freshly ground pepper to taste

(recipe compliments of for the love of salad)

Enjoy your yummy summery super-healthy salad!

Mari

My favorite bruschetta recipe

2011-04-12T13:04:00.000-07:00

Bruschetta is the perfect healthy appetizer or lunch choice. This recipe is easy to make and delightful on the taste buds. We love it in the Alvord household. It never disappoints. The following is a single portion recipe, so if you are making it for a group just multiply the following by however many people will be enjoying this delicious concoction. I always add the ingredients to taste so the following are approximate measurements.

Ingredients:

1 baguette (10 slices per serving)
1 tomato
1 clove garlic
5 fresh basil leaves chopped
1/4 C toasted pine nuts
sea salt to taste
pepper to taste
fresh grated parmesan cheese to taste
1/4 C balsamic vinegar
1/4 C extra virgin olive oil

To make:

Dice tomatoes, chop garlic and basil and place in bowl. Add other ingredients and combine. I always sprinkle the sea salt and add the vinegar before I add anything else because I like the tomatoes to marinate for a minute in that combination, but that is totally not necessary. Slice your baguette into 1/3 inch slices and drizzle olive oil over their tops. Toast your bread until it's golden in color. I broil mine in the oven for just a minute or two. Top your bread with the delectable tomato combination and enjoy! I hope you love it as much as we do.

Happy to share a healthy recipe,

Courtney

Baby Food

2011-02-04T14:12:00.000-08:00

Well my friends, the time has come for my daughter to start eating solids. I can't believe we are already to this point in her life! Where have the past 4.5 months gone?

One thing I was sure of before I had Lucy, was that when the time came, I was going to make her baby food. I bought a Baeba babycook before she was even born and was so excited about it. I came to the decision to make her babyfood myself when I realized what goes into many jarred baby foods. Many baby foods (not all, but many) are full of fillers, preservatives, water, and thickeners, in place of real nutritious food. Over half of Gerber's most popular selections contain these fillers instead of the fruits and vegetables advertised. Also, many of the natural vitamins and minerals found in foods are stripped in the process of making and storing jarred baby food. Jarred baby food is expensive, and after a little research on my part, I found it's not as nutritious as the big companies trick us into believing. I also tasted some of the baby food options available and they taste nothing like the actual food they are supposed to be! I want Lucy to be exposed to the taste and way I prepare food from the beginning so she is less likely to reject those foods later in life, if we were to make the switch from jarred food to my food. I also don't want to allow her to get a separate meal from us every time she eats. I want her to eat what we are eating. Meal time in our home is and will be a family event and I refuse to make each of my kids something different at every meal. So between the ingredients in shelved baby food, the taste of them, the cost and the lack of nutients, homemade baby food it is for us!

I have decided to only use organic fruits and vegetables, (and when the time comes, meats as well) to ensure she isn't getting any pesticides or hormones in her food.

It is recommended that babies main source of nutrition is breast milk until at least six months of age, one year is best. Babies can be started on solid foods between 4 and 6 months of age, as a supplement to breastfeeding or formula. Before starting your baby on solid food, always consult with your pediatrician. A lot of the old baby food 'rules' are changing and things aren't as strict as they used to be (i.e. you can give your baby strawberries before 1 year of age, whereas that used to be on the 'forbidden' list). It's more of a watch-and-be-careful kind of a policy now. If there is a family history of food allergies, extra care and timing are crucial, and a pediatrician should certainly be consulted with before the child is exposed to any food. I did tons of research and talked to Lucy's pediatrician about this topic, and only two things are absolutely off limits in the first year, milk and honey. I had heard of the milk, but never the honey. Honey can cause botulism in babies under one year old. Although milk is off limits, cheese and yogurt are ok for babies to consume. They are easier to digest than milk, and milk itself can cause the body to be unable to absorb iron which is a necessary vitamin for infants.

Although not necessary, it is recommended that you wait 3 days between exposing your baby to new foods in case of an allergic reaction. If there is a food allergy, it will be easier for you to identify the cause.

Some of the easiest foods to start baby on are rice cereal, bananas, and avocado. All have a nice texture that is easy to swallow, are nutritious, and are pleasant on the taste buds. Mixing the baby's first food with expressed breast milk may allow the baby to accept the food easier than if it were plain or mixed with water, because of the familiar taste.

You can make and freeze your baby food in bulk at the beginning of the week or month and freeze it. Just pull it out and thaw or heat appropriately before mealtime. You can freeze your food in designated baby food freezing trays, or in ice cube trays. Once the food is frozen, remove it from the tray and store in a labeled freezer bag. Be sure to include the date of preparation and ingredients on the label of the bag. The frozen food should be used within a month of being prepared.

Baby food is so easy to make! If you are eating a healthy and balanced diet, you can most likely give them some of what you are eating every day. The best way to prepare vegetables and fruits, in order to best preserve their nutrients is to bake, sautee or steam them. Never prepare baby's food in a microwave, either to cook or thaw it. Once cooked, let the food cool a bit and blend it in a blender, food processor or your baby food maker. Naturally soft fruits should never be cooked, as cooking them takes some of their nutritional value away from them. Just mash them up and enjoy!

I'm excited about the Baeba because it cooks, steams, thaws, heats, and purees the food all in this single bowl. It is BPA and PVC free, easy to clean and easy to use. Although it's a fun accessory, it certainly isn't necessary to have in order to make your own baby food.

Here is my sweet Lucy the first time she ate solids. We chose to go with rice cereal and breast milk for her first go.

A few days later she was very fond of the bananas we prepared.

I'm very excited to introduce her to more and more foods and food combinations. I have a whole menu planned out that we will be exploring over the next several weeks. Below I have listed some websites where you can find more information about making your own baby food, ways to prepare it and recipes to follow.

http://www.nurturebaby.com/index.php/recipes

http://www.wholesomebabyfood.com/index.htm

http://www.homemade-baby-food-recipes.com/6-to-9-month-baby.html

http://www.annabelkarmel.com/recipes/first-foods

http://www.thediaperlady.com/homemade-baby-food.htm

Enjoy! I know my happy and healthy Lucy will.

Courtney

2011 Goals

2011-01-31T09:44:00.000-08:00

One of my goals this year is to get back into running. After my foot surgery I lost a lot of muscle & became more out of shape than ever before. Now that I am able to run again I realize how much of the ability I've lost. I've always felt that running is one of those things that you have to continually work on or you lose it. Maybe that's just me? :) Anyway, at this point I can run a slow-steady 1mile. That's my limit. I would like to get back to my running level before the surgery. I know it's a slow and steady climb, but I'm going to try.

Which brings me to another point....I wanted to share my experience with the Vibram 5 Finger shoes thus far. I LOVE THEM! Really. I love them. I have had less foot pain and been less sore after my runs (as far as feet go). They are a little funny and take a few tries to get used to. After my first run I liked them but they smashed one of my toes...the next run I loosened the strap on the back and the toe problem was fixed. It was about a 3-5run learning curve for me. My legs were a little sore in places they hadn't ever been before..I think it's because I'm now using muscles I hadn't really used in the past. Overall I really do like these shoes! I think they are going to help my feet.
I just hope that as my runs get longer that I still like them just as much!

Here are my goals for 2011:

Run 3 races this year
Work out a minimum of 3 days every week
Expand my cooking by making at least 1 new recipe per week
Take 1-2hrs per week to do something for myself, anything that makes me happy
Ensure our home is filled with healthy food (so we don't have to eat garbage late at night! eek!)
Help my husband find balance in all aspects of his life
Bring Yoga & Running back into my regular work out routine
Show more gratitude

Here's to a new year & to keeping my be healthy be happy goals!

xoxo

Mari

Blond Barbecue Sauce + Shallot Vinaigrette

2011-01-24T08:27:00.000-08:00

I stumbled upon some lovely recipes that I wanted share with you! I plan on making them this week. I picture the chicken and the salad served together. You could top your salad with some lovely nuts and tomato, maybe an avocado! It's a very versatile salad dressing, so the possibilities are endless.

BLOND BARBECUE SAUCE

This sweet, spicy sauce is easy to throw together with kitchen staples and makes a wonderful glaze for pork or lamb ribs (or chicken). Just salt the meat, slather with sauce, and roast on a baking sheet at 350F, basting occasionally with the sauce, until the meat is tender and the glaze is golden brown.

Makes 1 1/3 cups; Serves 6 - 8

1/2 cup honey
1/4 cup Dijon mustard
3/4 cup apricot preserves
3 tablespoons red wine vinegar
1 tablespoon salt
1/2 teaspoon black pepper
1/4 teaspoon cayenne pepper

Combine everything in a pan and heat, stirring, until bubbling and the preserves are dissolved.

SHALLOT VINAIGRETTE

Vinaigrette is best used the day it's made but will taste good for a few days if kept refrigerated. If the oil is added slowly while whisking, the mustard emulsifies the dressing. Even after it has sat for awhile and separated, the dressing will re-emulsify when shaken if it was correctly made the first time.

The ratio of oil to vinegar varies. Use the lesser amount of olive oil first, then taste by dipping the tip of a lettuce leave into it. Depending on the flavor of your salad greens and your own taste, you may want a sharper vinaigrette (less oil) or a smoother one (more oil).

Makes about 1 1/2 cups

1 small shallot, finely minced (or 2-3 tablespoons finely diced red onion)

1 small clove garlic, crushed to a puree (optional)

1/4 cup red wine vinegar

2 tablespoons balsamic vinegar

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon Dijon mustard (or other type of mustard)

1/2 teaspoon chopped fresh thyme (or 1/4 teaspoon dried thyme)

1/4 cup canola oil (or other veg. oil)

1/2-3/4 cup extra virgin olive oil

In a deep bowl, mix the shallot, garlic (if using), red wine and balsamic vinegars, salt, pepper, mustard, and thyme with a whisk or a fork. Let stand for about 15min.

Slowly whisk in the oils, beginning with the canola oil. Drizzle the canola oil in to the bowl in a thin stream while whisking constantly, the mixture should thicken slightly. After adding canola oil, whisk in the olive oil in a thin stream. Taste. Add more oil if necessary. Sometimes you will want a very tart vinaigrette, other times a more oily one. You decide!

Eat Healthy & Stay Happy,

Mari

This is sure to make you happy

2011-01-21T12:49:00.000-08:00

I know this is about a month overdue but it will certainly make your heart happy. I love everything about it. Enjoy!

I once read that when you smile, you use 42 muscles. What a great exercise!

Forks Over Knives

2011-01-20T17:39:00.000-08:00

FORKS OVER KNIVES

In Theaters March 11

forksoverknives.com

Not sure how I feel about it.

I do know that I will be going to see it to find out.

What are your thoughts?

Mari

Barefoot Running

2011-01-17T09:54:00.000-08:00

I guess you could call me desperate.

It's been almost 1 full year since I had foot surgery on both feet. They removed two bunions on each foot, cut my big toes in half and straightened them...and finally, they put one big screw in each to keep it from happening again. Bunion + realignment surgery= ouch. So, Why? Well...it was painful to workout. Not excruciating but, painful. I spoke with my doctor and was told that this surgery would improve my feet & relieve the pain. Recovery would be 6-8weeks...

Bah!

Here I am, a year later, to tell you that was not true.
Although my right foot has regained total function and range of motion, it still has moments where it just burns and aches.
My left foot, well, let's just say a day doesn't go by where it doesn't hurt, even if for just a minute. And you can forget about the range of motion, that toe won't bend at all.

Long story short, I'm frustrated. I'm in more pain than I was before surgery. But I don't want this to be the end. I don't want to give up. I don't want to just accept that I will have pain forever and that I will never be able to wear half of my shoes again.

All of this has brought me to purchase a pair of these funky looking shoes. They are called the Vibram 5 Fingers. Simply put, they are shoes that are meant to act as a shield between your feet & the elements, nothing more. They are meant to function as if you are wearing no shoes at all. I've read countless testimony after testimony about how great these shoes are. People have claimed they eliminate pain in joints, knees, and feet. They also help with your lower back (says an avid runner on a barefoot blog)... I'm sure the results vary per person. So I'm not saying they'll be the cure for my problems or the answer for everyone. But the idea is so intriguing, right? Here is what they post on their website:

"Our revolutionary design makes feet healthier by allowing them to move more naturally and freely.
The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised."

I've been watching people at my gym wear these during the fall months and have been so interested. I've read mixed reviews in running magazines, but even the bad reviews said they notice their feet are stronger after using these. Finally, a day or two ago, a good family friend told me how much it helped her cousin with foot problems...it was just enough to motivate me to buy myself a pair.

I can only hope this will aide me in my recovery. I have no idea if it will, but I am hopeful. The shoes should be arriving by Wednesday. I will be updating on my progress and my personal story with these crazy shoes, let's hope it's a success story! :)

For more information about barefoot running and 5Finger Shoes you can go here and here. Here is a personal story from a family friend. Want more information than that? Just Google "barefoot running" or "five finger shoes"...you'll get lots of info, trust me!

hoping to have happy feet soon,

Mari

Healthy Pregnancy Tips, Part 1

2011-01-14T16:30:00.000-08:00

I have had several people ask about the things I did to stay as healthy as possible during my pregnancy. I have decided to break it down into a few posts, so look out for more coming up in the near future. These will consist of things that I did, that worked wonderfully for me. Of course they are just suggestions and every woman, body, and pregnancy is different, so make sure you listen to your body and discuss your plans with your doctor before you change or add anything to your routine.

If you are having a normal, healthy pregnancy exercise is something that is great for both you and your baby. It is recommended by the American College of OBGYN that pregnant women participate in 30 minutes or more of moderate exercise 5-7 days a week.

When I was pregnant, I craved the movement and activity exercise provided. My Dr advised against aerobic classes, anything with a lot of bouncing or jumping, kickboxing, and running, all of which I love and do regularly when I'm not pregnant. Initially, I felt very limited in what was safe for me and the baby, but soon discovered I had so many options when it came to workouts that were ok. Here are some physical activities I did while pregnant that helped me stay active, keep my blood pressure at a healthy level, avoid gestational diabetes, and maintain a healthy weight:

Hikes and nature walks- I did several of them throughout my pregnancy. It was nice to have a change of scenery and breathe some fresh air. Luckily I live within minutes of some of the most beautiful mountains in the world. Remember to always go with someone when you are pregnant.
Yoga- I did yoga about once or twice a week until the middle of my third trimester. Yoga has so many benefits for pregnant women. It helps with balance, strength, and flexibility and muscle/body awareness during delivery, making pushing easier and more effective. Make sure your instructor knows you are pregnant so they can modify moves for you, or participate in a prenatal yoga class. Prenatal yoga DVDs can be purchased for practice at home.
Light weights/resistance training- I lifted until just days before Lucy was born. Make sure you are using proper form, and the correct weight to ensure injury prevention. I lifted arms, legs, and still did core strengthening exercises while I was pregnant.
Squats and lunge, you can find a variety of lower body exercises here, here, and here.
Elliptical machine- I would do a level 6 for 30-60 minutes. I needed to be at a lower level than usual in order to avoid my heart rate getting too high.
Hill and stair climbing, both at the gym and outdoors
Daily neighborhood walks

Here I am, 36 weeks pregnant, on a hike with Josh in Park City.

This was taken just two days before I delivered Lucy on a nature walk just outside our family's cabin in Sundance.

What are some exercises you have found you enjoyed while pregnant?

Next pregnancy post: FOOD!

Happy to have had a healthy pregnancy,

Courtney

Happy New Year!

2011-01-12T15:07:00.000-08:00

Well, I'm back at it again! It's a new year, and much has changed.

My body went from this:

To this:

In just 9 short months. I would say she was well worth it though.

I have some goals set for myself this new year, that I want to document on this lovely blog of ours. I feel that if I make them public I will have an easier time holding myself accountable and sticking to my plan. They are nothing crazy but they are very important to me. Here they are:

I will continue to breast feed Miss Lucy until she is one year old.
When the time comes, I will make all of her baby food with fresh, organic ingredients.
I will be in bikini shape by Summer. I don't have lbs that need to come off but I need some major toning to occur. I want to feel fit, confident, and healthy.
I will cook 4 dinners a week for my family.
I will read 3 non-parenting books this year. That may not sound like a big deal, but for me it is.
I will spend more time with my husband and give our relationship the attention it deserves. I love that man.
I will update this blog, and my family blog once a week.
If my milk supply allows, I will run the SLC half marathon in April. If not, I will be there to cheer on those who are running.
I will keep my house clean and organized.
I will be able to touch my toes while standing, with my legs straight by April.

See, nothing crazy or out of the ordinary. I'm really looking forward to this year, it will be my first as a parent! There are so many things to be grateful for and I want to enjoy life to its fullest in 2011.

Happy and healthy,

Courtney

P.S. What are your goals for this new year?

The Happiness Project

2010-08-10T18:44:00.000-07:00

I just purchased this book:

The Happiness Project

I am so excited to read it! For me, happiness and health include putting BOTH good things into my body AND my mind. Reading always makes me happy, less stressed, and feeling more balanced. I just love the thought of curling up with a good book for an hour, and what better book than one about a woman's journey to spend a year seeking only happiness?! Love this idea! I'm all about reading happy, positive books these days. I want to FILL my life with positive people & positive energy--and this book sounded like just that!

ahhh man I really miss Yoga...

TTFN Happiness Seekers!

Mari

Grocery Shopping List

2010-08-02T20:39:00.000-07:00

I've received a few requests to share my grocery shopping list. Mari's last post, the one below, has many of these items included in it (it also has some great storage ideas and budget friendly ways to shop- my favorite post so far!) so this might be a bit redundant but here it goes.

Staples (I usually buy these in bulk to have on hand because they are used so often):

rice
quinoa
pasta, usually linguine
beans (I do organic canned because I still haven't mastered soaking and cooking my own)
steel cut oats
cold cereal for Josh, he prefers Mini-Wheats
walnuts
pine nuts
pecans
chicken and fish- Like Mari I buy fresh and freeze it myself. It's better that way.
peanut butter
agave nectar
vinegars- balsamic, white balsamic
olive oil

My regular/weekly grocery list looks something like this:

baby spinach or mixed greens- I love the organic Earthbound Farm brand for all my veggies
baby carrots
peppers, usually red or orange unless I know I'll be needing other colors for a recipe
green onions
red onion
butternut squash
tomatoes
sugar snap peas
strawberries
raspberries
blueberries
melon- usually cantaloupe or honeydew in our house
pineapple
peaches
apples
bananas
lemon
oranges or tangerines
garlic
sage
basil
deli meat for the husband
hummus, or the ingredients to make it at home
tzatziki as vegetable dip and a sandwich condiment instead of the fattier alternatives
Food Should Taste Good multi-grain cracker chips
good quality cheese- love the Yancy's Fancy brand, it's delicious and not ridiculously expensive.
milk
plain yogurt
organic or cage/hormone/antibiotic free omega-3 eggs
fresh bread- I'm a Great Harvest snob and love their High Five Fiber bread.
fresh salsa
fresh squeezed orange juice

Remember to only buy produce that is in season. Otherwise, you'll be really sad when you get a bland or rancid mouthful of your favorite fruit or veggie. To save a few bucks and to get the freshest food possible, try to find your local farmers market and shop there. Not only do you get the best deals and the best food but you are supporting locals, which makes my heart sing. Try to avoid buying crappy, junky food. When you put them in your house that is what you and your family eat. Most of what is on this list is easy to quickly grab and eat, and you can use all of these ingredients for multiple meals throughout the week which saves time and money.

Remember to never grocery shop while hungry, you're more likely to make poor choices and will come home home with more food that is less healthy, than when you shop with a content tummy.

Plan, plan, plan. Always make a grocery list and stick to it! You'll come home with healthier items and will spend less money if you do.

If you haven't yet, be sure to read Mari's Savvy Shopping post. She shared great, smart shopping ideas, her list of staples and some great ways to make sure you actually use the food you buy- brilliant! If you have any requests for future posts, please feel free to leave suggestions in our comment box. I'm really excited about my next post. I will be sharing a meal plan for a week that is practical, delicious, and of course healthy! It will be based off of the lists above, what I would normally cook in a week and show how to use ingredients in more than one meal.

Happy to be healthy (and hoping this little girl gets her foot out of my ribs soon),

Courts

Savvy Shopping

2010-06-26T17:30:00.000-07:00

Recently my husband and I have started a "new" budget--much more strict than the previous one. My biggest concern (aside from no shopping! gasp!) was would our food quality suffer? I now know that being on a budget does not mean we have to sacrifice eating well! I thought I'd share some of the tips I've come across through friends, family, and my own experience for shopping healthy on a budget.

The biggest things I have learned are to plan ahead, stick to my shopping list, and always have the essentials on hand. The best way to eat healthy & spend less? Cook at home, no more take out!

PLANNING/LIST

I use a lovely chart like these, which you can download here or make your own.

Plan for the week before you go grocery shopping. Map out each meal, for each day. Know what ingredients/food you will need to purchase and add them to your list. Need recipe ideas? Try these sites: Barefoot Contessa, Gluten-Free Goddess, Cooking Lite Or sign up for cooking classes in your area! Remember your budget while planning your meals

*I personally go to the store a few times a week. I like to buy my vegetables the day of/before I use them because, otherwise, I find they go to waste or spoil before I get the chance to use them. If this is not ideal for you, be sure to pick perishables that you know will last.

To get the most bang for my buck, I plan meals that have the same ingredients so that nothing goes to waste! (example: if the sauce for your chicken calls for sage, find another recipe (or two!) that also call for sage so that you can use up all of it before it goes bad, while saving money from having to buy different ingredients for each meal). Do this with as many of your meals as possible, you will end up spending much less and not wasting any food.

Keeping it healthy is the main priority next to staying on budget. Be sure to include PLENTY of fruits and vegetables in every single meal when doing your planning. I've found that shopping at my farmer's market is the best way to do this. I get tons of veggies/fruits for cheaper than at the grocery store! Plus, it's also a great way to support your local farmers.

Stick to your list! Don't go to the store and grab anything that looks good, you'll end up spending way more than you want & have only snacks instead of meals. If you enjoy snacking, plan it on your meal chart & buy snacks that you can also use in your meals (so nothing goes to waste!)

*Something that I do after I make my list & before the store is Edit. I look over my list. Do I have any "extras" that aren't necessary? That went to waste last time? Will this meet my budget? I also make sure, for healthy reasons, that I do not buy too much, if any, sugars/desserts- if it's not in the house we wont eat it.

GREAT PLACES TO GET FRESH FRUITS & VEGETABLES FOR LESS:

Join a Co-Op (Google to see if there are any in your area!)

Grow it yourself

Farmers Market

Buy into a Community Growers Program

THE ESSENTIALS

My mother in law, Linda, runs lovely cooking classes in LA (if you're in the area they are a must! Delicious recipes, tons of learning, and a fun night out!) You can visit her site for more information here :

The Organic Kitchen. The list below is a list she gives her students and I thought it was so handy (most of which I already do myself!) so I wanted to share it with you--she calls it her Pantry Must Haves!

Pantry must haves

Maldons Flaked Sea Salt (Whole Foods)~ Sea salts, unlike ordinary table salt, are not made with iodine and bitter tasting chemicals to make it flow. They have a 'clean' taste. If you use regular table salt, you are probably so used to the bitter taste you don't even notice it. Once you switch to a clean tasting sea salt, you will notice the difference! Always use just enough sea salt to enhance the flavor of the food, without making it taste salty!

Fresh Garlic~ Keep fresh garlic on hand. Not only does it add flavor to foods, it lowers bad cholesterol, raises good cholesterol, lowers blood pressure and kills intestinal parasites!

Extra Virgin Olive Oil ~Preferably organic, always first cold pressed! Olive oil is a heart healthy fat that is also great for the skin and the brain! Good fats help to regulate hormones...ladies... you know what I 'm talkin' about...and it makes everything taste better! Olive oil also slows digestion, making you feel full longer.

Balsamic Vinegars~ get a few good quality balsamics. I suggest Gourmet Blends Balsamic. They are aged for up to 25 years and have a variety of amazing flavored vinegars to choose from. They are sold in stores or order online at gourmetblends.us I also love the JR Cohn white balsamic I order online from jonesandbones.com. This site also carries some of our favorite kitchen tools, vanilla paste, salts and home products! Good quality balsamic vinegars can be a little pricey but when it comes to balsamics, you get what you pay for...I'm just sayin'....

Other Pantry Essentials

Grains~ Keep a variety of dried grains such as pastas, rices, quinoa, couscous, barley, oats etc... used with the ingredients mentioned above, you will always have a side dish on hand!

Nuts, Seeds and dried berries~ Add these to salads, oats, pastas etc.

Vanilla Paste~ Yum! Thicker than vanilla extract without the strong alcohol flavor. Available at Bristal farms, or cheaper at hipcooks.com (see below).

Fridge Necessities

Fruits and Veggies~ In this case I believe less is more. Make several trips to the store each week to buy small amounts of fruits and veggies. Otherwise they spoil and you waste your money. Bagged lettuces, sweet bell peppers and avocados are essentials! Always have lemons!

Cream, Eggs and Parmesan

Kitchen Tools

A good quality chefs knife~ Makes life easier... and cooking more enjoyable!

A good quality wood cutting board~ No plastic or bamboo, bad for the aforementioned knife!

Microplane~ Used for zesting, grating parmesan or garlic. (Bed Bath Beyond)

Hand Held Juice Squeezers~ They come in 3 sizes and corresponding colors, orange (orange size), yellow (lemon size) and green (lime size) available everywhere. Super cheap and you will use them all the time!

To get any of these items cheaper go to the hipcooks.com website, their store is not up and running yet but you can email them and they will ship items to you. They have the cheapest prices around!

Another great way to save money is to buy all your meat/fish at Costco. I know, none of us prefer frozen meat--but I've found if you buy it fresh and then freeze it yourself it doesn't seem to have a huge taste/quality difference. Always thaw your meat/fish early in the day--don't wait until right before and throw it in the microwave! Pull it out early and place in a container with warm water or just on the counter top, so it can thaw nice and slow. I buy enough chicken/fish to last us one month (which at Costco basically means I buy 1 pack of each). It's cheap and healthy-wohoo!

After you do your shopping come home and organize your fridge. Cut up any large fruits, melons, vegetables and put in containers--make them easy to eat/access (for a healthy snack, to save time when preparing dinners,etc.)

And of course, you should pick yourself up some reusable shopping bags!

(it wouldn't be me if I didn't say something about being 'Green', right? :) ).

Very Happy & Healthy Wishes to You,
Mari

Delicious Breakfast Yogurt

2010-06-03T05:48:00.001-07:00

I go through phases of food obsession. In the past it's been fresh squeezed tangerine juice, protein shakes, fresh tortillas, perfectly ripe summer peaches, granola, bowls and bowls of strawberries...you get the picture. I have to have whatever my latest food craze is almost, if not, every day. Currently my food obsession is this amazing breakfast recipe. It's light, healthy and quick. What else could you ask for in the early morn?

My mom told me about this lovely recipe that her friend shared with her. Now, I shall share with you.

What you'll need:

a large bowl, a clean dish towel, and a rubber band
(the rubber band isn't completely necessary so don't fret if you don't have one laying around)

a large tub of your favorite organic, PLAIN, low fat yogurt, vanilla and an orange

Place your dish towel on top of the bowl and place the rubber band securing the towel in place. Tuck the bottom of the dish towel under the bowl (if you aren't using a rubber band, this step is especially important, and be extra careful when transferring the bowl to hold the dish towel in place). Scoop the yogurt from its container onto the dish towel.

Cover with a plate and place in the fridge overnight.

In the morning, remove your bowl from the fridge, remove the plate and take a lookey inside your bowl. Yep, that's about half of the yogurts volume sitting inside there. Congratulations, you just filtered out most of the liquid that was hanging out in your yogurt. Now you are left with the creamiest most delicious yogurt you will ever feast upon.

Scoop the yogurt back into it's original container, or whatever you'd like to store it in. Add a couple of teaspoons of vanilla and the zest of one orange.

Mix it all around and you're done! How simple was that? Now, when you're ready to eat, toss in some of your favorite fruit, fresh or dried, and some nuts and you're good to go.

This is a great breakfast recipe for anyone. I love it because, being pregnant, I need to make sure I get plenty of vitamins, fiber, protein, anti-oxidants, calcium, and omega-3s. This gives me all of those things as soon as I wake up. I can feel my body appreciates it and I know baby does too because she always jumps for joy after I eat it.

I prefer to do fresh fruit in my delicious yogurt, but if you use dried fruit try added a little honey or agave nectar to your concoction for a touch of sweetness. The yogurt on its own can be a wee bit tart and without berries you might want to make it a bit sweeter. You can also substitute the orange zest with that of a lemon.

Happy, healthy, and getting rounder in my mid-section by the day,
Courtney

Glamour Girl Fitness: Abs & Buns Workout

2010-05-19T21:29:00.000-07:00

Ladies, you are in for a treat! Meet Ashley Howard.
She a fitness and health Guru.
She is a Certified Personal Trainer, Pilates Mat/Reformer Instructor, and owner of Glamour Girl Fitness. Oh, and I should probably add stunning to the list, I mean seriously, check her out!
Her passion for health and happiness is truly an inspiration and is a perfect reflection of what Be Healthy Be Happy is all about. She is a big believer in the body/mind/soul connection & works hard to help others find their own healthy balance. Through her training she has helped many people and we are very, very fortunate she has taken the time out of her busy life for each of YOU {and me}...US!
Ashley has been kind enough to create a work out especially for BHBH readers- yay! {With this sneak peak you'll be dying for more! One of the best parts about Glamour Girl Fitness is what a great deal it is!} When making my request for this workout, I knew exactly what I wanted her workout to cover--ABS & BOOTY! Swimsuit season is here and there is no better time than now! As all of her clients will tell you, this is her specialty! So get ready to work hard girls, this workout is gonna make you wanna wear a bikini to the grocery store!

Be sure to visit her site:
GlamourGirlFitness.blogspot.com
to get to know Ashley & see the awesome training that she offers!

Join her Facebook group for regular workout tips & more!
click here: GlamourGirlFitnessonFacebook

Glamour Girl Fitness Quick Abs & Buns Workout

Jumping Jacks for 3 minutes straight
Isometric Squats for 1 minute
Plank on your hands for 1 minute

Lateral jumps with taps for 2 minutes
Tabletop abs for 1 minute
Walking Lunges 3 minutes

Jumping Jacks for 3 minutes straight
Side plank on you forearm for 1 minute
Pilates Shoulder Bridge for 2 minutes

*Repeat this workout as many times as you can and rest for only 30 seconds between each exercise. :)

Isometric Squat

~Stand with both feet hip width apart and the toes pointing straight ahead. Squat low, as if you were sitting in a chair and hold for 1 minute. Remember to keep your weight in your heels, tummy pulled in tight, and chest lifted.

Plank on Your Hands

~Kneel with your knees together and in line with your hips. Place your hands directly under you shoulders. Extend one leg behind you and then the other leg so that you are balancing on the balls of your feet and your hands. Make sure that your body is in a straight line from your head, to your heels. Drop your hips, squeeze your buns and pull your belly button in towards your spin. Hold this pose for 1 minute and focus on nice, deep controlled breaths. Every time you exhale pull your abs in tighter.

Lateral Jumps with taps

~Start with both feet together in front of your right dumbbell. Your knees should be bent and you want to focus on staying low throughout the entire exercise. Jump out with you left leg, land and balance on your left foot as you tap your left dumbbell with your right hand. Then jump off of your left foot and land on your right foot. Tap your right dumbbell with your left hand. Repeat for 2 minutes. Remember to keep your abs pulled in tight.

Tabletop Abs:

~Lie flat on your back and hug your knees into your chest. Keep your knees bent at 90 degrees and slowly bring your knees directly over your hips. Your ankles should be on an even plane with your knees, your spine should be pressing into your mat and your abs should be pulled in tight.

Focus on taking deep, even breaths and pulling your belly button towards your spine when you exhale. Hold for a minute. To make this exercise harder you can take your knees slightly past your hips, but remember to NOT arch your back. Keep the spine and back of the ribs pressing into the mat.

Walking Lunges 

~Start with both feet together. Take a step forward with your right foot and lower into your lunge position. Bring your left foot to meet your right and then step forward with your left foot and lower into a lunge. Try to keep as much weight as you can in your front heel. You want to try to feel your front glute and hamstring as you lower and lift out of your lunge. Repeat walking lunges for 3 minutes.

Side Plank on Your Forearm

~Lie on your right side with your feet stacked. Place your right elbow directly under your right shoulder and prop yourself up on your right forearm. Lift your hips and pull in your abs. Make sure you are in one straight line from your head to your heels. Hold this pose for 1 minute. Try to avoid sinking into your shoulder and focus on deep breathing.

Pilates Shoulder Bridge

~Lie flat on your back with your knees bent. Press into your feet, keep your weight even on both feet and lift up your hips. Lift your right leg so that that your knees are aligned. Exhale as you lift your pointed foot towards the ceiling. Inhale with a flexed foot as you bring your knees back together. Keep your hips up for the whole time. Do your right leg for a minute and then do your left leg for another minute. Keep your leg straight throughout the whole 2 minutes.

A BIG THANKS to Ashley for sharing this workout with us!!!

BeHealthyBeHappy
Mari

I'm All for the Food Revolution

2010-04-13T10:27:00.001-07:00

With all the garbage that is on TV it's hard to find shows that are worthwhile. I have been tuning in to "Jamie Oliver's Food Revolution" on ABC. I love it! It's on Friday nights, so I record it and watch it over the weekend. Jamie's goal is to change the way Americans eat. No one can deny that our country is getting unhealthier and heavier every year. Obviously our lifestyle and food choices are the reason. This show is about following Jamie on his quest to enlighten and teach our country about eating right, how it can be affordable and easy.

I think his cause is really awesome, and I have loved watching him try to change the hearts and minds of so many unhealthy people. It is shocking how many people don't know how to eat healthy or why it's even important. I was so sad when he quizzed the 1st grade--he held up different fruits/vegetables and asked the class to tell him what it was. Not one child knew what a tomato was! Or a potato! Or any of the food he held up. Then , he held up french fries, pizza, etc and they all knew. None of them knew where pizza sauce or french fries come from.

The Food Revolution is about health & happiness--and taking care of our bodies. His focus on public school lunches is probably the one I agree with him most on.

Anyway, if you get a chance give it a watch! Let's support this cause by tuning in!

Be Healthy. Be Happy.
{M}

Clean Green

2010-03-23T07:52:00.000-07:00

Did you know that most of the time when you clean a surface with a traditional store bought cleaning solution, you might be removing bacteria and germs from the newly-cleaned area, but that you are replacing those germs with harsh chemicals and dangerous fumes? Yep, kinda scary. Ammonia, ether, bleach, and chlorine are a few common ingredients in solutions we use in our home on a daily basis.

Think about all of the surfaces we clean daily...counter tops, floors, sinks, stoves, the list goes on and on. Most of these areas are used in food preparation. You wouldn't pour bleach, ammonia, or ether on your food would you? Then why do we put it on the surfaces where we prepare our food, without giving it a second thought? Well my friends, it's time to give our actions that second thought. Inhaling, ingesting, or touching these chemicals can cause loss of brain cells, headaches, dizziness, eye and ear irritation, an increase in mucous production, skin rashes, blood disorders, kidney disease, cancer, lung damage, and in some cases cancer.

It's time to clean green! There are so many ways to do this, I love it. We can start simply by switching out our harsh store bought chemicals with new green ones. A few brands I love are Method, Meyers, and Seventh Generation. If you prefer, you can even make your own. The following list are things commonly found around the house. They all work wonders in keeping your home safe and clean.

Baking Soda - cleans, deodorizes, softens water, scours.
Soap - unscented soap in liquid form, flakes, powders or bars is biodegradable and will clean just about anything. Avoid using soaps which contain petroleum distillates.
Lemon - one of the strongest food-acids, effective against most household bacteria.
Borax - (sodium borate) cleans, deodorizes, disinfects, softens water, cleans wallpaper, painted walls and floors.
White Vinegar - cuts grease, removes mildew, odors, some stains and wax build-up.
Washing Soda - or SAL Soda is sodium carbonate decahydrate, a mineral. Washing soda cuts grease, removes stains, softens water, cleans wall, tiles, sinks and tubs. Use care, as washing soda can irritate mucous membranes. Do not use on aluminum.
Isopropyl Alcohol - is an excellent disinfectant. (It has been suggested to replace this with ethanol or 100 proof alcohol in solution with water. There is some indication that isopropyl alcohol buildup contributes to illness in the body. See http://drclark.ch/g)
Cornstarch - can be used to clean windows, polish furniture, shampoo carpets and rugs.

It's amazing what you can do with vinegar, lemon, and water. Give it a try.
Also, try using cloth towels or squeegees in place of paper towels. Use one cup for drinking per day. Just rinse it out to save water and dishwasher space. Recycle what you can and only throw away what is can not be reused or recycled. Try using an allergen/chemical free candle or air freshener. Natural oils are my personal favorite for this.

Remember to think of your family, yourself, and planet Earth when choosing what you will bring into your home.

Happy Cleaning,
Courtney

Upper Body Workout

2010-02-19T12:39:00.000-08:00

Recovering from foot surgery has been much more difficult than I ever anticipated. Apparently I thought I was much tougher than I really am! Now that I am beginning to gain some of my independence back, and the pain has subsided, I am missing working out more than ever. I also am an extremely bad sleeper, and this surgery has only exaggerated this once annoying problem into something that is drastically changing WHO I am. (I've never been more irritable, sad, or unable to cope as I have been since the sleeping has worsened)

To battle my urge to work out and (hopefully, fingers crossed) my growing insomnia problem, I've decided to purchase one of these:

It is a resistance band you can buy at any sports store. I have stretch bands (used for pilates, the bands without handles) but for upper body I prefer this kind, since it has handles. This band is also great for leg work outs (and can be used like the pilates bands too). Since I am unable to use my feet, I can't use my lower body. I plan to work out what I can--which is only my upper body. Here are some exercises I plan to do--they can be done anywhere at home or at a park. This band is also great to have for traveling.

This first exercise is the standing row. It's meant to work your back. Keeping good posture is important. Since I can't stand I will do the row sitting down with my legs stretched in front of me.

This exercise will work your shoulders. Lift until your arms are parallel to the ground (straight out in front of you, level with your shoulder) and slowly bring back down. I'll sit on a chair and put the band under the legs for this exercise.

This exercise is the chest press. Start with your arms back & then push forward. Ill do this one sitting as well.

This exercise is bicep curls. (which I'll do with the chair as well) Be sure to go up slowly and down slowly--going down slowly is just as important as the lift part.

Good Luck with your workout!
xoxo
Mari

For the Month of Love

2010-02-07T11:14:00.000-08:00

I believe it should be a time to love yourself.
I think that is both living happily & being healthy.
xo, M.

Recipe: Mixed Grain Risotto

2010-01-11T19:27:00.000-08:00

I've never made a risotto before tonight. I'll admit, I was intimidated. I feel like it's FANCY & that I'm just oh so regular. But man was it YUMMY! I'm sure as I practice, it will only improve. This is the recipe I used, it's warm & perfect for the chilly weather.
**Load up on the veggies, I added more than it called for, why? Because I CAN! :)

Mixed Grain Summer Risotto
from O Magazine
Serves 6-8

2 tablespoons extra-virgin olive oil
1/3 cup chopped onion
1 small yellow squash, quartered lengthwise and thinly sliced
1 small zucchini, quartered lengthwise and thinly sliced
½ cup each brown rice, pearl barley and wild rice
¼ cup dry white wine (optional)
6 cups chicken or vegetable broth
½ cup grated Parmesan, plus more for garnish (optional)
¼ cup chopped fresh basil, plus some whole leaves for garnish (optional)
1 large tomato, seeded and diced
Salt and freshly ground pepper

Heat oil in a medium pot over medium-high heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add 3/4 of squash and zucchini, and cook, stirring occasionally, until just softened, 2 to 3 minutes. Add brown rice, barley, and wild rice; toast, stirring often, for 2 minutes. Add wine (if using) and cook 1 minute more. Add broth; bring to a boil. Partially cover pot, reduce heat to medium-low, and simmer, stirring occasionally, until rice and barley are tender and risotto is thick and slightly soupy, about 45 minutes.

Stir in rest of squash and zucchini; cook, uncovered, until tender, 3 to 4 minutes. Remove from heat; stir in cheese, basil, and tomatoes. Add salt and pepper to taste, and basil garnish (if using).

I substituted Butternut Squash for the yellow squash, because I like it better. Other substitutes could be:
spinach leaves
asparagus
peas
mushrooms
brussels sprouts
dried fruit

Enjoy!
xo,
M.

turn up the heat

2010-01-03T15:04:00.000-08:00

HOT YOGA is where it's AT!!

Benefits?
Practitioners of hot yoga believe the heat extends the ability of the ligaments, tendons and muscles. Immersing yourself in hot yoga practice is said to:

* release toxins
* improve flexibility and range of motion
* increase the chances of weight loss
* develop muscle tone
* build the immune system

Yoga rocks, hot yoga or Bikram yoga adds a little twist!
We all wanna spice up our lives right? HOT YOGA PEOPLE!

Find a class near you, prepare to sweat & work your tooshie off--literally!

Namaste.
(xo,M)

Work out Tunes

2009-12-18T09:48:00.001-08:00

Everyone needs a little boost when they work out, right? I find that music is my boost. I like fast paced tunes. Here is one of my favorite cardio playlists:

Artist-------------Song

The Kills.........Sour Cherry
Yeah Yeah Yeahs...Heads Will Roll
Lykke Li..........I'm Good, I'm Gone
Anya Marina.......Whatever You Like (this is a good starter song)
Ke$ha.............Tik Tok (this song is a great pace keeper, the beat helps me maintain the same speed when I run, haha weird?)
Paramore..........Looking Up
Uprising..........Muse
Katy Perry........Hot N Cold (also a great pace keeper)
Jay Sean..........Down (feat. Lil Wayne)
Lady Gaga.........I Like It Rough (lamest lyrics ever, but great beat)
Sounds............Painted By Numbers

stay healthy.
xoxo
Mari

Long time, no post

2009-11-05T09:34:00.000-08:00

So, I feel it is time I renew my commitment to a healthy lifestyle. Lately I have been having a hard time feeling motivated to cook and work out. I love doing both of these things, and I feel better when I do them. I don't understand why I go through phases where it is so hard to get myself motivated enough to actually prepare a real meal and get to the gym. I think it must be hormones...
Anyway, I am back in business and it all started last night. I decided it was time, after an almost 3 week break to get back in gear and I didn't want to wait a minute longer. I decided to make a healthy and tasty dinner for my hard working husband and myself. Of course since I LOVE fall veggies I had to use some of my favorites in this dish. Here is what I came up with:

Sweet Cream Chicken and Roasted Vegetables

Roasted Vegetable Ingredients:

2 handfuls French green beans
1.5 lbs fingerling potatoes, chopped thinly (about .25 inches thick)
3 C butternut squash, cubed
any other vegetable that you love, peppers and corn would work well
2-3 cloves garlic
olive oil
salt and pepper to taste

To Make:

Pre-heat oven to 350. Rinse and prepare vegetables, assort on baking sheet or dish. Drizzle with olive oil, season with garlic, salt and pepper. Bake for 30-35 minutes.

Sweet Cream Mustard Sauce Ingredients:

2 cloves garlic, chopped
2 T butter
12 sage leaves, chopped
juice of ½ a lemon
½ C honey Dijon mustard
¾ C half and half
salt and pepper to taste
2-3 dashes cayenne pepper

To Make:

Melt butter in a sauce pan. Add garlic and sage. Sauté for about two minutes. Add lemon juice, mustard and half and half. Season with cayenne, salt and pepper. Let simmer and infuse for fifteen to twenty minutes.

Chicken Ingredients:

4 boneless, skinless chicken breasts
1 C half and half
2 C bread crumbs
salt and pepper

To Make:

Pound each breast until approximately 1-1.5 inches thick. Dip in half and half, sprinkle with salt and pepper and coat well with bread crumbs. Let sit for 30 minutes so the crumbs can really take hold to the chicken. On the stove top, on medium to medium high heat sear chicken for about 3 minutes per side. Remove once just cooked through.

Serve chicken and vegetables with mustard sauce atop and sprinkle with roasted pine nuts. Enjoy!

Here's to my renewed commitment to a healthy lifestyle and regular posts on this beloved blog.

Wanting to be happier and healthier,
Courtney

Hop, Skip, & Jump

2009-07-27T10:42:00.000-07:00

It's been too long since I've posted a good workout. The summer heat makes working out hard for me, I get too hot. I am no treadmill runner, I do it when I have to but I prefer running outdoors. As a result of this, I hardly ever run in the summer months. I am sure this will change once I move to Orange County & out of this oven :)

To mix up my cardio, I have decided to start jumping rope! Often overlooked, jumping rope is a low impact (not so hard on the knees as say...running) but extremely effective form of cardio. Not to mention it's fabulously affordable & easy to transport (summer vacations etc.). How many calories does it burn? I found that (for example) if you weigh 110lbs you burn 130calories for every 15min you jump rope. [If you weigh more than 110 you are burning more, and if you weigh less you are burning less.] In Runners World, I read that a woman burns about 91 calories when she runs 1mile at 9:30pace. As you can see it's still effective but a great way to mix it up!

Some Benefits of Jumping Rope

-It does wonders for your agility, posture, balance, reflexes and coordination.
-Helps tone your calves, delts and arms, and (like all cardio) helps burn stomach fat

Now you can, of course, just jump at a consistent pace for your desired workout. (15-30min..whatever)...or you can really get your heart rate up by doing interval sets.

Example: 20 seconds as hard as you can...40 second break.. do that 10 times.

Choose your own work out & mix it up to continually challenge your body & mind.

happy & healthy

Mari

Ode to Lulu

2009-07-23T10:06:00.000-07:00

Dear Lululemon,

I want to thank you ever so much for providing me with as much comfort, confidence, and drive as you have.

I love everything about you. I adore the way that your pants hug my bum, and make it look higher and tighter than it is. I love that your Groove pant can be worn inside out for versatility. I love that all your bottoms have extra crotchal cut out fabric so they don't go creeping in the most private of places. I love that when I wear your speed short for a race I never have to pick a wedgie. I am so grateful for your flat seams, because of them I never have chaffing issues. I love that you have a place built in to all of your clothes for my ipod, key, and chap stick. I love how sexy my husband looks when he wear you to bed or while doing house chores. His pants hug his bum, and his shirt his biceps just right. I don't know what I would do with out you. I love that your jackets keep me warm and cozy during the winter months, and yet they are light enough to wear on my spring runs. I am thrilled that you give me enough support up top that I don't have to wear a sports bra when I have you on. You also hide RT which is really nice. It's pretty cool that I still feel semi-cute when I have you on and am sweaty and gross at the gym. I also think it's fantastic that you don't shrink, bleed in the wash, or stretch out. You are pretty much perfect.

Thank you for making me want to push harder, run faster, and breathe deeper. When I want to reward myself you are the first thing I think of. I am truly addicted and can no longer wear anything other than you. I look forward to this love affair continuing throughout my life. When I wear you, I am making myself healthier and happier.

I love you,
Courtney

To fall in love too visit Lululemon to find a store near you or to shop online. I promise, you won't regret it.

Trying new things

2009-07-08T18:55:00.000-07:00

Lemon Talapia served over Tomato Leek Quinoa photo via iPhone :)

Last night I took a small adventure. With Ella serenading me & apron on, I braved the waters of "let's see if Chris will like this" & began cooking a most fabulous dish. When cooking fish or chicken, my usual sides consist of rice & vegetables....Very normal, safe choices. Right? Right. Well for those of you who are like me, who like to mix it up but struggle with the energy to do so, this recipe will be great for just that. Do you like rice but want to make something else, something healthier & don't know what? Do you need a dish that is quick, easy, & healthy? [don't we all?] There are many other options as far as grains go, such as CousCous etc. My healthy gem? QUINOA. Quinoa, once called the "gold of the incas" is a south american miracle. Many confuse it for a grain, but this seed is actually more closely related to ...spinach! Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. In other words: you can eat this all by itself, no meat or fish & have all the protein you need (vegetarian & vegan friendly). A $5meal my friends!

Facts:

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. It is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Now that you've read all that, you are probably thinking there's a catch right? There is a reason I haven't seen this on every menu etc. If it's that healthy for you, why aren't more people eating it? No catch. It's quick & easy to make, affordable, & yummy. If you already make it, here's a fabulous recipe packed with vegetables for you to add to your collection. If you don't, I highly recommend you give it a shot. I mean, look how good for you it is! We only have one body, let's take care of it & feed it nourishing, healthy foods.

*note: this was my very first experience with Leeks & I was very hesitant, but for the sake of the adventure I did it & loved them!

Tomato Leek Quinoa

adapted from Bon Appétit

Serves 4

1 1/2 cups quinoa

2 cups water
1/2 teaspoon salt

1 tablespoon butter
2 cups finely chopped leeks (white and pale green parts only), about 3 medium-sized leeks
1/4 cup chicken broth
3 tablespoons olive oil
2 medium-size tomatoes, seeded, chopped
3 tablespoons chopped scallions
3 tablespoons chopped fresh basil
1 tablespoon fresh lemon juice

Mix quinoa, 2 cups water, and salt in heavy medium saucepan. Bring to boil. Reduce heat to medium-low, cover, and simmer until quinoa is just tender and water is absorbed, about 20 minutes. [or see package directions if provided] Set aside.

Melt butter in large nonstick skillet over medium heat. Add leeks; sauté until beginning to soften, about 5 minutes. Add broth and cover. Simmer until leeks are tender, about 5 minutes. Add quinoa and oil, stirring until heated through, about 5 minutes. Add tomatoes, onions, basil, and lemon juice. Season with salt and pepper.

Healthy food makes me Happy

Mari

Wasatch Back

2009-06-23T12:32:00.000-07:00

As you know, this past weekend I spent my time running the Ragnar Relay: The Wasatch Back!

Ragnar is a company that hosts relay races around the country that are usually around 180 miles long. Hundreds of teams sign up for each race, and each team consists of either 6 people (each runner running between 26 and 40 miles), or 12 people (each runner running between 13 and 20 miles). Each runner runs 3 legs of the race. The teams are separated into 2 cars, one car has runners running while the other car is driving to the next exchange and trying to catch a few minutes of zzz's at the same time. Every single mile of the race is done by foot until it is completed. It usually takes between 24 and 30 hours to finish. Every team names themselves and decorates their cars all crazy. People are extremely creative and it's so fun to see what people come up with. This relay series is amazing. They are super fun but at the same time challenge you in every way possible.

This was the second year I participate in this race. It was challenging in different ways than last year and by the end I was mentally, physically and emotionally drained. When I crossed the finish line I told Josh that I never wanted to do that again and by the time we got to the car I was already organizing a team for next year. It's one of those things that becomes addicting and is more fun once it's over. I tried to enjoy it as much as possible since it may be a while before I do another one.

My first leg was my best leg. I was well rested and fed. I had the energy to do what I needed to do, which disappears in the wee hours of the morning. I climbed over 3000 feet in my first 3 miles. I felt strong and was making good time. My second leg was my most challenging. It was at 5 am, which is a great time to run...that is if you have had good food and sleep. I didn't have either of those things and I felt like I was crawling the whole way, even though I ran the whole thing. My third leg was the one I was most worried about. Last year on my last leg I got lost. I added 2 miles to my already 5.some odd mile leg. It was extremely hot, I had no access to water and I was miserable. I decided that even if this was going to to be as hard as the previous year, I was going to push through it and be happy to be there. The power of positive thinking is remarkable. I was able to push through the discomfort and exhaustion and achieve my goal. This year I knew my way and was sure not to get lost. Luckily for me, it was cloudy and even rained part of the time. I couldn't have been happier since it is on an open trail and I had no team support to get me through it if needed. I was the last runner on my team so I brought my team across the finish line which was a great feeling.

It's truly incredible what we can overcome when we don't allow negative thoughts enter our minds. Our bodies are capable of so much more than we allow ourselves to think. I challenge everyone set a goal, a hard one for you, and to push through the discomfort that comes along with achieving that goal. Whether it is drinking 64 oz. of water a day, running half a mile, or working toward being able to hold your most challenging yoga position for 20 breaths. DO something you think you can't do. I guarantee you can do it if you only allow positive thoughts into your mind, and that you will feel so much happier in your heart because of it. You can do it!

If you are ever able to do a Ragnar Relay, please do. You will never experience anything else like it in your life. It is amazing!

Here my team mate Shelly is handing off our wristband to me and I am beginning my climb.

This is what it looks like the whole 180 miles. It is absolutely gorgeous. I'm there in the middle.

I will miss you dearly beloved Wasatch Back.

Until next time, now feeling HAPPIER and HEALTHIER,
Courtney

Fit to be Fabulous

2009-06-22T17:17:00.000-07:00

Dear Retro Swimsuits,

I have had this little curiosity about you for some time. Do I like that you are returning to fashion? What will you fit like? Will I like you on me? Well, this little curiosity soon became a small obsession. I think you are beautiful & funky & fresh. Swimwear has become sort of a bore for me & you have caught my eye. Now here's the deal. This obsession of mine is now a FEAR. You will show every little flaw I have won't you? I have to be tone & in the best shape ever to be able to pull you off won't I? I am afraid.

sincerely,

need to get in shape to wear you

mari

I know its middle of Summer & this is a late-late start for this. I haven't even tried one on because I don't want to not like them! [i know, im a nerd] But I think they are so fun!

So, I have decided I will try one on in 4 weeks. That means I am giving myself one month to tone up & get in shape. 4 weeks isn't much time. What are the best tips you have? I am in need of any & all advice, so I hope you can help!! I will post each week about what I am doing & possibly the suit I am considering purchasing at the end of this.

I am such a girl, it's embarassing. But Hey, I at least admit it! Also, anyone who knows where to find these babies let me know (i have a growing list!).

xoxo

Trying to live Healthy so I can be Happy in my Retro

Mari

GRILLED ORANGE SALMON

2009-06-17T10:30:00.000-07:00

GRILLED ORANGE-BOURBON SALMON

Serves 4
Ingredients
1/4 cup bourbon
1/4 cup fresh orange juice
1/4 cup low-sodium soy sauce
1/4 cup packed brown sugar
1/4 cup chopped green onions
3 tablespoons chopped fresh chives
2 tablespoons fresh lemon juice
2 garlic cloves, chopped
4 (6-ounce) salmon fillets (about 1 inch thick)

Preparation
Combine first 8 ingredients in a large zip-top plastic bag, and add salmon to bag. Seal and marinate in refrigerator 1 1/2 hours, turning bag occasionally.
Prepare grill or broiler.
Remove salmon from bag, reserving marinade. Place salmon on a grill rack or broiler pan coated with cooking spray. Cook 6 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.

I realize that the recipe calls for alcohol, which does burn off when you cook it.

However, here is a great website for alcohol substitues that you can use instead if you'd prefer: substitues

Here are some of the health benefits of Salmon!!
Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. Fish contain a type of essential fatty acid called the omega-3 fatty acids. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish. In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega-3 content, but also because of its great ratio of omega-3s to omega-6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats. Each of these features in the fat composition of salmon helps reduce risk of unwanted inflammation and help maintain the integrity of our immune and circulatory systems. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6.

Be Healthy & Happy!

xoxo

Mari

Chattarunga

2009-05-31T09:23:00.000-07:00

I cannot believe that it's June! Time is flying by. May was eventful & distracting for me. I "worked out" less--and did Yoga more. Although I consider Yoga a workout, some do not (ahem, Chris). I made my MAY goal! I went to Yoga at least 3days a week for the entire month. I loved it! It took me about 2 weeks to even get back into the groove that I'd lost. The days following each practice were a little painful! I was so sore. I am a pansy, I have absolutely no upper body strength. Normally neglected-my back, arms, abs, and chest really benefit from Yoga. I have definitely began to see a difference, but know that I have much more to work on. Which brings me to this: The Chattarunga. This is a move in Yoga that requires all upper body strength-and I cannot do it. It drives me crazy!! I know its just a small thing, but I really want to do it.

This isn't the entire thing, but the beginning. The lowering is the part that kills me! It's so slow & with the arms tight to your sides it's so hard for me! I know, pathetic.

So back to May being eventful & distracting [see how distracted I just got?]. My good habits have suffered mucho since the completion of my half marathon. Good Habits? I know, I was no all-star, but I am talking about: Eating Vegetables, Drinking plenty of H2O, sleeping better, eating enough calcium rich foods, and fewer sweets. Now it's looking like: 1-2 bottles a day of water- 3 if I worked out that day, no vegetables, no salads, and going to bed way too late. & also eating sweets almost daily! Ack! I am not burning the same amount of calories now as I was during training & am eating as much, if not MORE than I did when I was. The purpose for this isn't weight gain or loss for me, but simply to stay healthy & form good habits that will help me throughout life. I think I wanted a break so bad from training that I automatically stopped everything! With Chris graduating, going to Vegas, making a zillion headbands & working constantly I dropped the ball. [doesn't sound like that much, but it was go-go-go-go]. So I have made my June goals. I am keeping it simple & to the point. [I'd love some company on one or all of them too ;)]

June
:eat 4-5 servings of vegetables daily:
:drink 4-6 bottles of water daily:
:sweets= sparingly:
:by end of month, be able to do a Chattarunga:

Happy, trying to be Healthy
Mari

Inward Bound

2009-05-12T07:16:00.000-07:00

I too have been thinking about my next goals- on another "health" oriented blog I do with some of my siblings (click here) I just posted about one of mine last night! And it's one of yours too miss Court! YOGA. My goal is to do it 3times a week. You should do it too! I don't want to stop doing other work outs-and thats the challenge! So, I hope to maintain (for the summer) a 5day work out week. For May I am aiming for 3 of those days to be Yoga. That may or may not be practical for you since you are still training for races. Maybe you could aim for 2 days? I definitely see/feel the benefits of Yoga & know I could definitely use more of it in my life!

Here are a few things from

my "get healthier" list that I have also been thinking about:

[weight training]

I would love to tone up! After seeing that lady in Hawaii (you know, super mom) I just want to be TIGHT. I know I am in decent shape, but I want to look like I am :) I dont want to do major weights, but the fact is I rarely do them at all.

[eat more vegetables]

I eat salad and that's it. And if I dont eat a salad that day, I dont eat any veggies. Tisk. Tisk.

[get more sleep]

I dont get enough. I work so much & always have an excuse-but the bottom line, I have sleeping problems & I need to give myself a fighting chance by going to bed earlier. I struggle through the night as it is, and going to bed late only makes it worse. Plus, I'm tired of being tired & grumpy.

[take vitamins]

Some days I am great at having a balanced diet. Others I am awful. I know with how much I work out & with all the stress-I need vitamins.

[make more "me time"]

Whenever I have a free moment, I usually clean or make a "to-do" list (im totally type-a), etc. I rarely take time for myself. I dont want to make anything or do anything. I want to lay and read, or take a nap, or get a pedicure. I never do these things and I know I really should start. No matter how busy my life gets, I need to find time for it.

I would love to do everything above-but that just isn't realistic for me. [not all at once anyway] So I hope to gradually work on incorporating each of those into my life. Do any of those sound like something you'd like to do? It sounds to me like we both need a little "inner body" work (Yoga, reading, etc). We have been kicking our bodies butts on the outside and I think it's time we take a look inward. A healthy balance is needed!

[Does anyone else have any fabulous healthy tips they'd like to share?]

Be Healthy & Happy

xoxo

Mari

What's it gonna be?

2009-05-12T06:03:00.000-07:00

K Mares, I have been thinking about what I would like to accomplish next. The list is long, but I am needing to focus on just one or two things right now. I would love to do accomplish this next goal together if both want to work on the same thing. Here are some things I would like to do more of:

YOGA
READING
DRINKING WATER
MEDITATION
RUNNING STAIRS
SCRIPTURE STUDY
COME UP WITH A WEEKLY MEAL PLAN

Do any of those sound like something you've been thinking about working on? I know they all sound simple and like they wouldn't take much time or effort, but for some reason I seriously struggle with each of these things.

I am leaning toward yoga right now because I have been so tight and have noticed I my regular shallow breathing is getting even more shallow. I have been tense from all the house work and I just think I would feel better if I did more of it. I also wish I had more time to read right now. I LOVE reading, and I would do it every day if I had the time. I used to read a book a week back in the good old days. I also need to get back in the kitchen and start making real meals for Josh and myself. Since we moved I feel like all we eat is what can be ready in 2 minutes, and it usually consists of rotisserie chicken, a tortilla, or raw veggies. I have reasons for everything that I have listed. What do you think? Do you want to send me your list and we can pick one from each? Maybe I'll set a goal to improve each of these things by the end of the year. hmmm...

Wanting to be even happier and healthier by reaching another goal,
Courtney

My April Challenge

2009-05-05T06:15:00.000-07:00

On April 18 I completed the Salt Lake City half marathon! This was no easy feat for me. I have been insanely busy lately. Unfortunately, training wasn't a priority for me. During the month before the race I moved, began renovating a house, spent a week in Hawaii, and got sick twice (once with influenza B and once with strep throat)! Those things didn't leave me with the time or energy to dedicate to my training schedule.

The week before my race I decided I wasn't going to race for a specific time set as my goal, but that my goal was going to be to not injure myself and to not walk at any point during the 13.1 miles that made up the half. I spent the week stretching, doing yoga, and rolling my legs. I also ate foods that were high in potassium, vitamin C, protein, and fiber. All of these things helped me stay healthy enough to race, prevented injury, and helped me rebuild my muscles after my race.

I love the SLC marathon because the course isn't too challenging until the end, and then it's only about two miles of a small hill. Unfortunately for me, those 2 miles of hills killed my time. I slowed down to almost 12 minute miles! Before that I was running close to a 9 minute mile. Around mile 5 my right knee started to ache and lock up. I got pretty worried but breathed through the discomfort and by mile 9 I didn't feel it anymore. The mind is a powerful thing and can play tricks on you. I swear mental strength is more important in a distance challenge than physical strength.

I ended up reaching both of my goals. I didn't walk for one second of the race, and I didn't hurt myself. My knee was a little stiff after the race but by the next day I couldn't feel any pain or discomfort. I think the entire experience was an all around success. The race was so fun. We had crowds all along the way cheering us on. There were bands on most corners, dance teams, and people having breakfast parties in their front yards while watching us run on! It was very fun and I loved it, but I am glad it's over. I always look forward to my future races, but they are almost over for the time being. I have one more relay race this summer but after that...no more running for me, because the next time I run a race like this I will have a baby!

I crossed the finish line in 2 hours and 11 minutes and my darling husband was right there to congratulate me.

Happily Healthy,
Courtney

Reaching Goals

2009-05-04T08:22:00.000-07:00

I have to say that making a goal & reaching it is sometimes not as easy as I would think! I used to be a huge runner, so I decided that running a half marathon would be a great goal that would keep me in great shape! Both are very true! However, I never anticipated the challenges I would face as I trained. TIME was a huge one. After about week 6 of training, suddenly you aren't going for a "quick run" anymore--I was having to dedicated SO much time to my running, and I rarely have time to do anything! It was difficult to set aside time & stick to it, I would say "oh I am going to run at 6" and then six would pass...etc. WILL POWER is my other one. I felt like there were days where I just didn't care, I didn't want to continue. MONEY- paying for shoes, races, etc didn't so much frustrate me as it did Chris (dont get me wrong he wasn't upset by it, but since money isn't flowing freely here it would be something we had to plan out). There were a lot of obstacles--and I can relate this to any goal I have ever made, not just running.

I think the challenge is the best part! Over coming all the things that are pushing against you is where the real rush comes (like crossing a finish line). Not only has training to run 13.1 miles helped me strengthen my body, my mind, but also helped me want to set more goals for myself! The feeling I had when I completed this was awesome. I would be lying if I didn't admit I was really relieved that I finally did it, I was a in pain (my legs have never hurt like that before), and part of me was wondering if I could have done better. WHAT! I kicked my own trash & I was questioning it? That's just sick!

HERE ARE MY STATS
slower than I had wanted, but at mile 10 my iPod stopped working so I was no longer distracted & I could feel the motivation slowing!
Total Time: 2:11:01
Time Per Mile: 10min

Now I am on to planning my next goal! I am thinking I will switch it up, I am not sure how. Maybe I'll do an eating goal-not eat sweets for 60days or something. Ill let you know once I have decided! Maybe you & I could do one together, and anyone else who reads this & wants to.

Don't give up on your goals!
Being Healthier & Happier
Mari

Santa Barbara 10miler

2009-04-25T18:25:00.000-07:00

I recently ran my longest (and hardest) race to date. On April 18th I ran the Santa Barbara 10miler. (same day as your half marathon) I have never ran that far before, ever. It was not an easy feat! I am so proud of myself for not giving up, because there were definitely moments when I just wanted to walk. I ran the race as hard as I could, with people passing me by left & right I was pretty worried that I was not cut out for this!
But crossing the finish line was the best feeling ever & all I wanted was to sign up for another race!

Running is challenging mentally and physically, and I learned that running for an hour & a half is way more mental for me! I also experienced something new that has never before happened to me while running- my legs hurt! I felt aches in my knees & (of all things) my hips! It started around mile 7 and progressively worsened through the end. My body definitely had never ran that far before & I could feel it. However, I did FOR THE FIRST TIME experience my "runners high" at the end of my last hill at about 6.5 miles- I wasn't tired, I could breathe freely & wasn't doing my "gasping for air" like I had been the past 4miles. I was felt like, "Hey! I could TOTALLY run a half marathon at this rate!"...and then came the aches to rain on my parade. Boo! At mile 9 I was convinced I could never run 4 more miles (for a half marathon) because I literally felt like falling over. But I am not going to get discouraged, and I will work through the pain! I set a goal for 2009 to run a half marathon & I have come this far- I can't give up!

(i envy that you have completed yours already!)

Anyway, here are my stats from the race:

Time Completed:1:30:26

Pace: 9:03

Placement: 22/87 in my age-group which was 19-29

(here I am at the end, I was pretty beat!)
My Half Marathon date has been set! Memorial Day May 25th in Laguna Hills. After reading about this race, I feel like peeing my pants a little bit (not out of excitement mind you). They state in the description "..known for its challenging course full of hills.." LOVELY. My goal was to make 10min miles however with hills lets push that up to 13min miles or not dying. Chris is such a great husband, its his last day before the bar review & his summer of torture & he is going to spend it with me there! I hope to hit the beach afterwards, but Ill have to see how Im feeling!

However..
I love the satisfaction I feel when I run & I love the challenge of it. Its a great work out & is a great way for me to measure my progress. I hope I can keep it up for a while ;)

Also I'd just like to give a shout out to you miss Courtney. You rocked that half marathon in SLC! Especially with not sufficient training due to a HUGE work load (house, moving, jobs, etc.) You killed it!! I dont think I could do a race like that with having so much stress & so much else going on! Way to go lady!

Oh my Legs!

2009-03-29T15:17:00.000-07:00

Here are a few leg workouts for you my dear!

First- Lunges!

Lunges are rough! They are one of the workouts that the next day I totally feel it! Lunges are great for your legs, especially for your butt. Using the Bosu adds to the challenge, making you use your core to balance as well as putting more weight on one leg.

Ashley showed me these a while ago, they are sure to make you feel the burn! They are also great to mix it up from your regular lunges.
*Please excuse the uber-sexy man, I don't have a bosu at home & wasn't about to take a pic of myself at the gym

I definitely recommend using weight if they are too easy. You want to do 2 sets of 25 on each leg. And as always be sure your front knee doesn't pass your toes.

SQUATS

After the lunges, go directly to these. Grab whatever weight you usually curl (between 5lbs & 15lbs in each hand) and stand like our cute gal..."Sally" below:

Be sure to not let your knees pass your toes. Do 3 sets of 15. For extra credit: after you do your 15th sit in squat position & hold while you do 15 curls with the hand held weights you have. Your legs will SHaaaaaaAAAke!

Hammy's

Lastly we have the Hamstring curls. These babies are painful (for me). Lay flat on your back, place heels on ball: butt raised so that your body is a straight line from head to toe. Slowly pull in ball towards yourself, without letting your butt lower. Make sure your hands are relaxed at your sides and all the work is in your core, butt, and legs(mainly hamstrings). Slowly push ball back out.

Do 2 sets of 25
Feel the burn baby!!

Happy to be Healthy

Mari

Carpenteria 5k

2009-03-21T21:41:00.000-07:00

Picture this:
Cloudy, gray sky with a mist of rain falling over an equally gray & blue ocean.
Now throw in:
Sweaty bodies, loud breathers, and a muddy/rocky hill or two.

That, in a nutshell, was my 5k this morning. Can I first just say I would love to live in a small beach community? After running through them over the past couple years, I've fallen in love. Okay the race: First time ever running a race with trails, normally I've ran asphalt only races, so this was a more challenging. 5k's are interesting to me because they attract so many different people; the walking grannies, to the show off HS cross country team runner, to the average joe like myself, or the "overweight surprise" (the person you least expect to pass you that does). The beautiful scenary really distracted me from thinking about how tired I am or how much time I had left. I completed the race faster than I thought I would, I was aiming for a consistent 10min mile and I averaged about 8:25min per mile. I am happy with the result, but I realize that I am training for endurance & not for speed so I am still aiming for (like you Court) 10min miles for my half marathon. I had so many older people pass me! No joke, like 7 chicks over 40. What?? Of course I thought they were amazing, but still...it was a bit of a blow.

Next race: 10miler end of April
Santa Barbara
I have never ran that far in my life. Eeek!

here i am after my muddy race

One last thought:
What is it about ultra marathon runners that makes them want to run a 5k & make the rest of us look like we are crawling? Can't they just stick to the 100miles & leave us weaklings to our minor triumphs?

healthily, happily,
mari

Run your little heart out!

2009-03-21T06:25:00.000-07:00

Here I am after running the Salt Lake half marathon last year.

I am one of those weird people who loves running. I don't love it every day, but I probably love it about 80% of the time I do it. When you finish you feel so accomplished and strong.

My favorite time to run is in an actual race. I love the collective energy you feel at the starting line, the people cheering you on in the streets, and the feeling you get when you cross the finish line knowing you worked through the pain and did your best. This year I am signed up for a half marathon in April, and a 24 hour relay in June, and am still deciding when and where I want to do my first triathlon. Sadly, these will be my last races until I have a baby. My doctor says I need to tone it down if I want my fertility up. Since I am all out of whack I am going to do what she tells me and hope it works! Anyway, I am so excited and can't wait for race day to be here. I have found it really difficult to find time for true distance running (which is what I really need to be doing right now) because of the house renovation, moving, packing for a trip, working, etc. but I am doing one distance run a week. My usual training for a long race goes a little something like this:

Week one: 2-3 3 mile runs
Week two: 2, 3 mile runs, one five mile run
Week 3: 2, 3 mile runs, one six mile run
Week 4: 2, 3 mile runs one seven mile run

So I basically build up and add one mile per week of training. I have found that this is the best way to get ready for a race. You shouldn't kill yourself and run distance every day. Our bodies need a break, our muscles and joints need to heal. Because I haven't been able to give my training the time I would like, my goal is just to finish my marathon in about two hours, which is what I did last year. If I run around 6 miles an hour this is totally doable. I wish you could be here to run my April race with me! It is so much more fun doing it with someone else. Keep up the good work, it will pay off.

Be Healthy, Be Happy
Courts

Living a Little Greener

2009-03-15T22:16:00.000-07:00

As I continue to make my life a little Greener, with using less power, to recycling, to just being more conscious of our environment I thought of another Green thing that I love~Green Tea!

Green Tea is one of those drinks that some people feel isn't okay to drink. While I completely respect others' opinions, I just wanted to do a small post on why Green Tea is so great for you. The taste may take a little while to get used to, but it is super good for you. I love how it's so light & fresh. Click here to see some of the many benefits of Green Tea. I don't love it plain, but it can be made in a variety of ways. Adding mint or lemon is yum! Here is a great recipe for a Green Tea with Ginger & Mint. I prefer to serve mine cold, keep it in the fridge in a pitcher and whenever you need a little sweet instead of reaching for a higher calorie or sugar loaded beverage you can pick a healthier option! (of course water is the #1 choice but sometimes you just need a little flavor!) Just pour it over a tall glass of ice & enjoy!

being healthy makes you happy
xoxo
mari

Sorry for the delay folks...

2009-03-11T21:19:00.000-07:00

Long time no post from me! Sorry Mares, I promise to do better starting right now. The reasons for me not posting go as follows: last week I had the death flu and did absolutely nothing for 7 days. We are busy boxing up our current house. Two days ago, my sweet husband decided to contract both pneumonia and bronchitis (who exposed us to these horrible illnesses? We are healthy, vitamin taking people!). So this might help explain the lack of effort on my part when it comes to contributing to this awesome blog. Here's to being healthy once again!

Once I was feeling well enough to start cooking again (and what a better way to get healthy than to prepare your own fresh, vitamin rich foods in a pleasant environment) I decided anything with a zesty homemade Marinara sauce topping sounded amazing. So that is exactly what I made. Did you know that together tomatoes and olive oil help your body absorb the nutrients from each ingredient much more effectively than if you had them on their own? That is why they taste oh-so-good together, our bodies need them to be companions! So here it is, my recipe for this week is an amazing homemade marinara sauce:

Ingredients:

1/4 cup olive oil
1 small onion, thinly sliced
2 cloves garlic, crushed
1 can (32 ounces) whole Italian plum tomatoes and their juices
1/4 teaspoon crushed red pepper flakes
2 bay leaves
1 teaspoon coarse salt
1 teaspoon freshly ground pepper
1/4 cup freshly grated Parmigiano-Reggiano cheese

To Make:

Heat oil in a large, nonreactive skillet over medium-high heat. Add onion and garlic, and cook until lightly browned, about 3 minutes.
Place tomatoes in a large bowl, reserving juices. Crush tomatoes using your hands. Add tomatoes and reserved juices to skillet. Stir in red pepper, bay leaves, salt, and pepper. Increase heat and bring to a boil. Immediately reduce heat to low, cover, and simmer until slightly thickened, about 25 to 30 minutes.
Remove sauce from heat, stir in cheese. Remove bay leaves before serving.

Feel free to add some of your other favorite herbs and spices to this delicious mix! I love to chop up some fresh basil and serve this over whole wheat pasta, grilled chicken breast, or use it in panini's. It is so zesty, light, and fresh you won't be able to get enough of it.

Be Healthy, Be Happy and I love you!
Court

Stepping Stones: First Race Scheduled!

2009-03-08T16:36:00.000-07:00

First race for 2009 is scheduled! I just signed up!
Date: March 21st
Event:5k
Goal: beat 10min miles
(current training pace)

Since my decision to run a half marathon in the year 2009 (race date TBA), I have begun to run 3times a week regularly. Between 2-4miles. In order to keep with my goal, I have decided to sign up for a few smaller races along the way to keep me motivated. The first is in just two weeks, a 5k in Carpenteria. I am looking forward to this race because its been almost a year since my last 5k. I haven't been training the way I used to (for speed), so it will be interesting to see how the results differ. I have been training at a consistent 10min mile pace, so my goal for this race is to simply beat that.
I will definitely let you know how this "stepping stone" process works, smaller races leading up to bigger races. I know you have a bunch of races this summer. I want to hear about them, what you are doing to train & what your goals are.

BE Healthy. BE Happy.
xoxo
Mari

Multi Grain Bread Recipe

2009-02-24T06:18:00.000-08:00

Once a week for the past two and a half years I have been making my way to Great Harvest Bread to pick up our favorite multi grain High Five Fiber bread. It is so soft, healthy, and it tastes amazing! I decided I would try to make some healthy homemade bread last week and it turned out to be a success. I wanted a bread that provided our bodies with some fiber, some omega 3's (flax seeds), and some folic acid (wheat germ). I found all three of these things in this recipe and instantly fell in love.

I think spending time in the kitchen can be very therapeutic. Cooking and baking is very relaxing and can help alleviate stress. Just imagine you in your clean kitchen with your favorite apron and slippers on, preparing a meal that will bring goodness to your body after a long day, with some awesome jazz music playing in the background. Just try it, you will have a great time I promise. It will be as good as a bubble bath, or maybe even meditation.

When cooking for yourself and for your family, consider each ingredient you use. Knowing exactly what goes into your food makes you more aware of the things you allow in your body. I think it is easier to make healthier choices when you make and prepare your own sustenance, as opposed to trying to find something you think might be healthy on a take out menu. Try to remember when preparing your food at home that using ingredients that come directly from the earth, in their natural state is always best. A lot of nutrients are eliminated from food when it has been processed and altered.

Beware: this recipe makes 6 loaves, but can easily be cut in half. It also takes a couple hours so try it when you have some time to stay home. You won't want to stop eating after just one slice, pace yourself! Also, remember that when using flax seeds you need to grind them first, otherwise your body can't digest them and won't absorb their nutrients. I do this with a coffee bean grinder. Enjoy!

The Jam recipe isn't healthy so it will be posted on my personal blog.

Ingredients:

2 tablespoons active dry yeast
1 teaspoon white sugar
1/2 cup warm water
3 1/2 cups warm water
1/4 cup honey
1/4 cup molasses
1/2 cup vegetable oil
2 eggs
2 tablespoons lemon juice
7 cups whole wheat flour
1/4 cup flax seed
1/4 cup wheat germ
1/4 cup cracked wheat
1/4 cup sunflower seeds
4 teaspoons salt
4 cups bread flour

To Make:

In a small bowl, dissolve the yeast and sugar in 1/2 cup warm water. Let it swell before using. In a large bowl, mix remaining 3 1/2 cups warm water, honey, molasses, oil, eggs and lemon juice. Mix well. Add yeast mixture and stir.
Gradually add 5 cups whole wheat flour beating well after each addition. Add the flax, cracked wheat, wheat germ, and sunflower seeds, stir well.
Let stand for 20 minutes, until mixture is very light. Stir in salt and the rest of the flours until dough pulls away from the sides of the bowl.
Knead 10 to 15 minutes until dough is smooth and elastic. Put into a greased bowl and cover, let rise in the oven with light on until doubled, about 1 hour.
Punch down and shape into 6 round balls. Cover and let rest for 20 minutes.
Form into loaves and let rise covered in oven until doubled. Bake at 375 degrees F (190 degrees C) 25-35 minutes.

Be Happy, Be Healthy,
Courtney

CARDIO GIRL

2009-02-21T22:41:00.000-08:00

Mari's Workout for the Week
Cardio is hard(for me). I hit a wall at about 30minutes(mentally). I have a goal to run (my first) half-marathon in 2009. I will not be able to reach that goal if I cannot overcome this (very) frustrating problem I am having!

THE LIGHT!
One thing that has really helped me push past my mental block is mixing-it-up. (light at the end of the tunnel) Instead of only running, I have tried to incorporate other forms of cardio- cycle class, do stairs, and jump rope, etc.
Not only does it help me get past that (on average 3.5mile) mark, it benefits the days that I do run.
I feel stronger & can work through my "i need to stop, i can't breathe" mentality.
I'd also like to try swimming, but I am a pretty crappy swimmer so we'll see.

THE WORKOUT - STAIRS
The workout I am posting this week is as hard as you want it to be.
The stair-mill at the gym gives a great work out, but i hate it!
(Because of the whole "mental" thing, I just stare at the time as it crawls by).
Running stairs outside is AWESOME. I know weather doesn't always cooperate, but if you get the chance--do it! Find a staircase at a park, in a neighborhood, or even a stadium. Just make sure its long! (the steeper the better too)
Here is one of my workouts for stairs, it varies depending on how many steps your staircase has..the one I go to has about 90 so this is for that, adjust accordingly.
Walk down after each time up.
Ten-up
1st: walk up (warm up)
2nd: jog up
3rd: run as fast as you can up
(if you dont make it up the entire way jog the rest of the way up)
4th: skip 1 step while running up
5th: run up
6th: skip 2 steps while running up
7th: run up
8th: hop up (both feet together)
9th: hop up one leg
(half on right, half on left)
10th: walk up (cool down)

This workout took some seriously building up to last spring, & I am not at this level yet now--but I hope to be! So if you can't do it your first try, don't worry. Its a beast.

**BONUS**
read this article about running stadiums: tips on how to do it effectively & how it can improve your race!

BE HEALTHY. BE HAPPY.
Mari

Snack? Yes please!

2009-02-20T08:32:00.000-08:00

I have determined that I am the world's greatest snacker. I could snack all day and be a happy camper. I have sat down with a bag of crackers and an hour later realized I have eaten the half of it! Luckily I also love to eat crisp veggies and I allow myself to eat as many of them as my little heart desires.
Snacks can be great, but shouldn't replace our meals. It is important that we have 4-6 small meals a day, and only a couple snacks in smaller portions in between those smaller meals. I have decided starting today I am going to put a pre-determined amount of the less healthy snacks that I enjoy (crackers, cheese, etc), in tupperware for each day of the week. Once it's gone, it's gone and that is all I get for that day. I will still allow myself to snack on as many delicious and heart heathy vegetables as I can. Here are some of my favorite snacks of all time:

Sugar Snap Peas
These are awesome you guys and they are my absolute favorite! They are full of vitamins, have no fat, are a good source of roughage, and are so satisfying. They are a great replacement for crackers/chips because they still give you that crispy texture we look for when we crave the unhealthy alternative.

Fresh Homemade Salsa
recipe can be found here

Apples
I LOVE peanut butter so I will eat it with my apples every now and then. I adore the fresh, churn it-yourself peanut butter you can get at Whole Foods Market. Almond butter is also a good option if you need to eat your apple with a side.

Here is where I get weak when it comes to portion control:

I am now going to only allow myself 10 multigrain crackers OR 20 pistachio crisps a day. I am also going to eat no more than 1/4 cup of raw nuts at a time.

I am also going to cut back on my cheese intake. I usually eat one string cheese every day. That isn't horrible but in order to achieve my health and fitness goals this is something I feel I need to cut back on, so ONE every 2-3 days it is.

I will be putting 7 of these together at the beginning of every week. This way the healthy choice will have already been made ahead of time when it comes to snacking. Now I won't skip a meal, and then snack for two hours because I am starving.

Some other great snacking vegetables and fruit that take little to no prep work are:

Bell peppers
Cellery
Baby carrots
Bananas
Kiwi (excelent source of fiber!)
Oranges

You might be surprised to find how filling these tastey treats can be!
What are your favorite healthy snacks?

Remember: when you're healthy, you're happy!
Courtney

Breakfast Recipe

2009-02-18T17:26:00.000-08:00

Mama's Homemade Granola

Mari's Recipe for the Week

Breakfast is a hard one for me! I get up so early to commute, I don't want to get up even earlier to eat! Id rather just eat an early lunch- It's a goal of mine to start eating it! Breakfast sets the tone for the rest of the day. Our bodies need to be fueled regularly & breakfast is no exception. Its be proven that people who eat breakfast are more likely to maintain a healthy weight. Not only that, but its Yum!! And we are less likely to eat garbage close to lunch because we aren't dying for a quick fix!
Here is a homemade granola recipe my mom makes, its so good! You can use this recipe for so many things! I use it for on top of yogurt & my new favorite is on top of Oatmeal! For the Amazing Banana Oatmeal I get my bowl of oatmeal & slice bananas all over it, then I add my granola & a titch of honey (or brown sugar if you prefer). YUM! Just the right amount of crunch! If you don't like bananas, other fresh fruit works too! I just love the honey/banana combo.

* This recipe is HUGE so you can cut it in half or make it all and store it in a tupperware or zip lock & have enough for a month!

Here's what you'll need:
7cups Oats
1 cup wheat germ
1 1/2 cup coconut (optional)
1 tsp salt
1/2 cup brown sugar
1/3 cup honey
3/4 cup canola oil
1tbs water
1 1/2 tsp vanilla (i always add a little extra!)

Preheat your oven to 225 degrees. Mix all dry ingredients in a large bowl. Once mixed add the rest of the ingredients one at a time while stirring until well mixed. Place on large cookie sheet or even a roasting pan in oven. Stir every 7-9 minutes until granola is golden brown.
This is a basic granola recipe..I like to spruce it up with dried berries & raw nuts! You can add basically whatever you want! Make it your own. ENJOY!

Be Healthy. Be Happy.
Mari

Courtney's Workout of the Week

2009-02-16T20:11:00.000-08:00

Mare, here are two workouts I am in love with this week. These two exercises are fantastic for building and toning glute muscles. We both need this for different reasons. I am trying to get rid of some of my luggage back there and tone up, and you are trying to add some shape to your skinny bum. I thought you might be able to benefit from these since you are trying to build a butt. The first day my trainer had me do these I could barely walk. Sitting down was brutal because I was so sore. This was exactly what I was looking for because nothing gets my butt sore. These two exercises are great to pair up with lunges, box step-ups, one legged squats, or one legged dead lifts. Get ready to feel the burn, these workouts isolate your glutes and you'll be feeling it after your first few reps!

CALCIUM DOES A BODY GOOD

2009-02-12T15:06:00.000-08:00

Calcium is one of those supplement-vitamin-mineral things, you may have heard of it.

It has been said to be the mineral most likely to be deficient in the average diet. Why aren't we giving it the attention it deserves? Calcium is AWESOME for you! It is vital for your bones & teeth. But it also helps weight loss (some articles say it helps you not store fat around your stomach too!), protects your heart, and *bonus* helps improve PMS!

Most of us were raised to think we could only get the Calcium we need through Milk. Well of course Milk, Cheese, and Yogurt are all rich in Calcium---but since we have to watch our dairy intake (especially anyone trying to lose weight) here are a few fabulous foods that contain Calcium & of course, you can always just buy supplements at your local health food store.
Salmon
Spinach
Peas
Broccoli
and even Almonds
Be a Healthier You & Include more Calcium in your diet!

Here is your first healthy dinner recipe:

2009-02-11T17:11:00.001-08:00

Spicy Ginger Tilapia

I have just recently fallen in love with eating fish. Before a couple of years ago I couldn't even stand to be around it. Now I crave it. That is why it's important that we try new things and have an open mind when doing so. It is light, heart healthy, and when fresh it is so tasty. Tilapia is my favorite fish to eat, it doesn't have even the teensiest fishy taste or smell. I have also recently enjoyed making my own rubs for meat and fish. This Tilapia was just rubbed down and cooked on a stove top grill until it was perfectly flaky.

Ingredients:

2 Tilapia Filets
2 T Extra Virgin Olive Oil
1 t Sea Salt
1 t Rosemary
1/2 t Onion Powder
1/2 t Garlic Powder
1/2 t Ginger
1/2 t Cushed Red Pepper
1/4 t Paprika
1/4 t Cayene Pepper

To Make:

Combine all your dry ingredients in a bowl. Rinse and prepare your fish. Rub both sides of the fish with your delicious homemade seasoning blend. Preheat your stove top griddle or pan to a medium/high heat. Add 2 T of Olive Oil to pan before adding fish. Cook the Tilapia about two minutes on each side, or until perfectly flaky. You want the fish to pull apart when touched with a fork. It should be opaque in the center. Remove from heat when done and serve with a lemon wedge and your favorite fresh steamed veggies.

And so it continues...

2009-02-10T14:53:00.001-08:00

Mari and I have started this blog to help one another stay motivated to reach our fitness and life goals. We are sisters-in-law who love each other and share many of the same interests. One of which is living fulfilling and healthy lives. We will be sharing healthy recipes, meal plans, exercises and inspiring finds in order to help each other reach our full potential.