Archive | June, 2013

Give Back

25 Jun

Living a healthy lifestyle is not only about proper nutrition and fitness, it also involves giving back and helping others. To me a healthy lifestyle is cohesion between the mind, body, and soul connection.

One of the ways I like to give back is by donating blood. Donating blood is one of the easiest ways to help someone else. The only thing it requires is about an hour of your time, which can help save someone’s life. Knowing this is the greatest personal benefit.

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I am so grateful for my body, everything that I am able/capable of doing, and that I am healthy. Yesterday I reached the 1/2 gallon donor mark and I’m not stopping there!

What do you do to help/give back to others?


Post Workout

18 Jun

I previously posted about post workout recovery. The following recipe is for my current favorite shake to have after a hard workout. I do not always have a shake after working out, eating real food and getting nutrients from the source is the best option. Also not all post recovery shakes need to be this hearty, because it is functioning as a meal and is consumed after a hard/strenuous workout it has higher calories, fat and protein content.



14oz Chocolate Coconut Water

1 scoop Egg White Protein-I used Jay Robb Vanilla

1/4 cup Uncooked Oats

1 medium Banana

1 Tbs Very green-Trader Joe’s

1 Tbs Chia Seeds

1 Tbs Peanut Butter

Blend all ingredients and enjoy!

Calories 615

Total Fat 10gm

Cholesterol 0gm

Sodium 598mg

Potassium 1607mg

Carbohydrate 78gm

Fiber 11gm

Protein 35gm


Jump Rope

13 Jun

I feel like jumping rope is underrated. It’s an activity we did as kids and somehow grew out of after the 5th grade. Yet it is a fantastic cardiovascular exercise! Not only does jumping rope benefit your heart and lungs it is inexpensive and can be done anywhere.

Jumping rope is a cardiovascular exercise that engages multiple muscle groups at once, making it effective for burning calories. If weight loss is your goal, try jumping rope in between lifting sets. This will keep your heart rate up and you will burn more calories. Jumping rope can also improve timing, coordination, and balance.

Having the proper form and technique will help to prevent injury and maximize results.


  • Keep shoulders relaxed and elbows close to your torso. The rope should be turned using your wrists and forearms.
  • Jump no more that a few inches off the ground. Land softly and put your weight on the balls of your feet. This will reduce high impact on joints.



Bran Muffins

4 Jun

Bran muffins sound healthy and are seemingly harmless, though many commercially prepared versions are loaded with fat and refined sugar. I found this recipe that did not have too much fat or sugar. It is one of my favorite muffin recipes.



1/4 cup Dark Brown Sugar (could use honey)

1-1/2 cups Crushed Bran Flakes

1 tsp Cinnamon

1-1/2 cups Whole Wheat Flour

1-1/2 tsp Baking Powder

1-1/2 tsp Baking Soda

1/2 tsp Salt

2 eggs

1-1/2 cups Chilled Applesauce

1/2 cup Non-fat Plain Greek Yogurt

1 tsp Vanilla Extract

(You can also add 1/2 cup unsweetened dried fruit and/or chopped nuts)


1. Preheat oven to 400°F, line muffin tins with paper cups, and crush cereal.

2. In a medium mixing bowl add brown sugar, crushed cereal, cinnamon, flour, baking powder, baking soda, salt, and combine.

3. In another mixing bowl combine eggs, chilled applesauce, yogurt, and vanilla.

4. Add the wet mixture to the dry ingredients. Mix until everything is moistened, use as few strokes as possible. (If you are adding fruit or nuts now is the time to add them)

5. Spoon batter in to muffin cups, 2/3 full. Let stand for 10 minutes. This step ensures your muffins will be moist.

6. Bake for 15-20 minutes or until golden brown.

I like to enjoy these with almond or peanut butter spread on top.

Nutrition Information

Serving 1 Muffin

Calories 77

Total Fat 1 gm

Saturated Fat 0.2 gm

Cholesterol 21 mg

Sodium 99 mg

Carbohydrate 17 gm

Fiber 3 gm

Sugar 5 gm

Protein 3 gm

*Nutrition information is for plain muffins that have no additions. Adding fruit or nuts will change the nutritional values.