tag:blogger.com,1999:blog-66408532834255838032024-02-07T07:20:03.852-08:00Cave PrincessAnonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.comBlogger28125tag:blogger.com,1999:blog-6640853283425583803.post-45708927022398152032012-07-20T05:35:00.001-07:002012-07-20T05:35:17.503-07:00MY NET DIARY<em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">I truly enjoy the benefits of eating a "back to the basics" "primal" diet of predeominately vegetables, fruits, and small portions of quality meats. To some this lifestyle choice may sound restrictive, but in modern times (specifically during this internet era) amazing recipes and alternative food ideas emerge every second! For many parts of the year I can maintain the level of fitness I desire and the figure (weight/bodyfat percentage) I prefer by simply being cognitive of my portions of these wonderful foods and my sugar intake from natural sources such as: honey, pure maple syrup, dried fruits, fruits,,,,,, but sometimes I lose track of my goals and grow a little careless with both my portion control and sugar consumption.</span></em><br />
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<em><span style="font-family: Georgia; font-size: large;">When this occurs I turn to the smart phone (I phone in my case) App, <a href="http://itunes.apple.com/app/calorie-counter-pro-by-mynetdiary/id352247139?mt=8">MY NET DIARY PRO</a>. In an effort to remain at optimal condition (based on my personal preference) tracking my macronutrients becomes an essential part of the day and this App has proven to be my favorite thus far.</span></em><br />
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<em><span style="font-family: Georgia; font-size: large;">There are countless"calorie counter" and "diet aid" App options for smart phones available to download. What makes <a href="http://itunes.apple.com/app/calorie-counter-pro-by-mynetdiary/id352247139?mt=8">MY NET DIARY PRO</a> different? In my opinion:</span></em><br />
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<em><span style="font-family: Georgia; font-size: large;">1. It is the most user friendly App of its kind! Not all calories are created equally. Will you lose "weight" eating 1,000 calories of cake? Yes. Will you lose fat? Perhaps a little. Will you lose muscle tone and impair your health by sending your body into starvation mode? Yes. Now, ,,,, If you consume a proper amount of calories from plant matter and quality protein sources, will you change the composition of your body and improve your health? Yes! This easy to navigate program enables you to track (and graphs) your macronutrients. </span></em><br />
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<em><span style="font-family: Georgia; font-size: large;">2. The analytics are easy to understand and informative.</span></em><br />
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<em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">3. There is a barcode scanner and a 430,000 foods database. Plus, you are able to create custom foods and recipes.</span></em></div>
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<em><span style="font-family: Georgia; font-size: large;">4. Tracks your water intake, which is an INTEGRAL component to health, fitness and weight/fat maintenance.</span></em></div>
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<em><span style="font-family: Georgia; font-size: large;">5. Gives you carb, fat and protein "budgets" with percentages to help you achieve your goals.</span></em> </div>
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<em><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">If you decide to give <a href="http://itunes.apple.com/app/calorie-counter-pro-by-mynetdiary/id352247139?mt=8">MY NET DIARY PRO</a> a try please let me know! I'd love to hear your success stories!</span></em><br />Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com6tag:blogger.com,1999:blog-6640853283425583803.post-29379218484377794552012-07-17T05:31:00.000-07:002012-07-17T05:32:19.121-07:00<br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em><span style="font-size: x-large;"><u>Me, Myself and I</u></span></em></span><br />
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<strong><em><span style="font-family: Georgia; font-size: large;">These are the five questions for the link up party with My Crazy Beautiful Life!</span></em> </strong><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em><strong>1) What is your biggest phobia?</strong> I am concerned (and lose sleep) about many important issues. . . but I consider phobias to be more trivial. . . After some contemplation I've come to the conclusion that crawling, flying, hopping, slithering creatures completely do me in for no logical reason! </em></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em><strong>2) If you could relive any day of your life, what would it be and why? </strong>I hate to live with regrets. It is far better to be content (but not complacent) with your life. All of my decisions (to include the lousy ones) have lead me to today. </em></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em><strong>3) If you could choose to stay a certain age forever, what age would it be? </strong> I'm so content right now! 36 feels pretty damn good! Next year I hope to say the same thing,,,, and the next,,,, and next,,,,</em></span><br />
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em><strong>4) What celebrity do you get mistaken for?</strong> Not mistaken for.... but I've been told on numerous occasions I look like Nicole Kidman (albeit a Nic with a little more meat on her bones).</em></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><strong><em>5) What songs are included on the soundtrack to your life?</em></strong></span></div>
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<li><span style="font-family: Georgia; font-size: large;"><em>Angel, Aerosmith: my favorite song in 5th grade</em></span></li>
<li><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em>High, The Cure: my favorite band in high school</em></span></li>
<li><span style="font-family: Georgia; font-size: large;"><em>The Best, 2 Skinnee J's: loved this band in college</em></span></li>
<li><span style="font-family: Georgia; font-size: large;"><em>Can I kick it?, Tribe Called Quest: because I love, love, love, Hip-Hop/Rap</em></span></li>
<li><span style="font-family: Georgia; font-size: large;"><em>Midnight City, M83: love this song; rocks my workouts</em></span></li>
<li><span style="font-family: Georgia; font-size: large;"><em>Come Pick Me Up, Ryan Adams: haunting and raw; I love songs that reach deep inside</em></span></li>
<li><span style="font-family: Georgia; font-size: large;"><em>Apache, The Sugar Hill Gang: simply because my twin three year old daughters know how to do the little lasso dance!</em></span></li>
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<center><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em>This was a really fun post to write! Thanks so much for reading! </em></span></center><center><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em> </em></span></center><center><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em> </em></span></center><center><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em> </em></span></center><center><a href="http://mybeautifulcrazylifex33.blogspot.com/2012/07/new-linky-party-details-me-myself-and-i.html"><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em></em></span></a></center><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em>
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</span></a></span></span>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com12tag:blogger.com,1999:blog-6640853283425583803.post-41845013880792731422012-07-11T19:37:00.005-07:002012-07-16T06:03:04.909-07:00Kicking Excuses in the A@$- Workout with my Gym Boss<em><span style="font-family: Georgia, "Times New Roman", serif;">My schedule the past two months has been INSANE. Before moving from Virginia to North Carolina last month, I hit my gym HARD (miss you friends at Health and Fitness) knowing time dedicated to creative workouts would be limited during the transition. Then I allowed myself one week to simply rest my muscles and allow them to repair. That week could have turned into two, because my schedule was crazy: setting up a new house, registering children at school, researching summer activities for children and enrolling them, researching and prepping for two huge parties and one smaller event, guests galore in town,,,,, the list could go on and on and on!!!! </span></em><br />
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<em><span style="font-family: Georgia, "Times New Roman", serif;">I could literally only spare a few minutes for myself. In an effort to stay true to my goals (and to who I have become as a person) I turned to very short high intensity workouts. TABATAs! </span></em><em><span style="font-family: Georgia, "Times New Roman", serif;">Have you heard of them? </span></em><br />
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<em><span style="font-family: Georgia, "Times New Roman", serif;">Izumi Tabata, a scientist from Japan, compared moderate high intensity training with high intensity interval training on two groups of athletes. His research revealed the high intensity interval training athletes improved their aerobic systems as well as their anaerobic systems while the moderate high intensity training athletes only improved their aerobic system and had little to no increase in their anaerobic system.</span></em><br />
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<em><span style="font-family: Georgia, "Times New Roman", serif;">Current tabata protocol consists of:</span></em><br />
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<li><span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">5 minute warm-up</span></em></span></li>
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<li><span style="font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><em><span style="font-family: Georgia, "Times New Roman", serif; font-size: x-small;">8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest</span></em></span></li>
<li><em><span style="font-size: x-small;"><span style="font-family: Georgia, "Times New Roman", serif;">2 minute cool down</span><span style="font-family: Georgia;"></span></span></em></li>
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<em><span style="font-family: Georgia, "Times New Roman", serif;">My hectic week lead me to the outdoors. I needed open space. So,,,, I packed up the three Bs (Brenden, Brielle and Bridget) and took them to the local track to kick my excuses in the <a href="mailto:a@$">a@$</a>. Now I'm hooked. At least once or twice a week I've _got_ to feel the sun on my skin as I push myself to new levels of health and fitness with short bursts of energy.</span></em><br />
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<tr><td class="tr-caption" style="text-align: center;">The Bs at the track! Are they perfect? No! Do they interupt me? Yep! But I still can get a crazy good workout!</td></tr>
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<em><span style="font-family: Georgia;">Not one to follow protocol, I take traditional tabata workouts and give them my own flair!</span></em><br />
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<em><span style="font-family: Georgia;"><strong><u><span style="font-size: large;">Tabata inspired workout I completed this week:</span></u> </strong></span></em><br />
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<em><span style="font-family: Georgia;"><strong>8 rounds of each pair: </strong></span></em><em><span style="font-family: Georgia;"><strong>20 seconds on followed by 10 seconds rest</strong></span></em><br />
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<em><span style="font-family: Georgia;">High Knees (20 seconds)</span></em><br />
<em><span style="font-family: Georgia;">Rest (10 seconds)</span></em><br />
<em><span style="font-family: Georgia;">Burpees with 10 mountain climbers (20 seconds)</span></em><br />
<em><span style="font-family: Georgia;"></span></em><em><span style="font-family: Georgia;">Rest (10 seconds)</span></em><br />
<em><span style="font-family: Georgia;">{Burpee with mountain climber explanation: Do a burpee; when in plank position rep out 10 mountain climbers} </span></em><br />
<em><a href="http://www.acefitness.org/exerciselibrary/258/mountain-climbers"><span style="font-family: Georgia;">http://www.acefitness.org/exerciselibrary/258/mountain-climbers</span></a><a href="http://www.exrx.net/Aerobic/Exercises/Burpee.html"><span style="font-family: Georgia;">http://www.exrx.net/Aerobic/Exercises/Burpee.html</span></a></em><br />
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<em><span style="font-family: Georgia;">Jumping lunges (20 seconds)</span></em><br />
<em><span style="font-family: Georgia;">Rest (10 seconds)</span></em><br />
<em><span style="font-family: Georgia;">Pushups (20 seconds)</span></em><br />
<em><span style="font-family: Georgia;">Rest (10 seconds)</span></em><br />
<br />
<span style="font-family: Georgia, "Times New Roman", serif;"><em>Plank knee tucks (20 seconds)</em></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><em>Rest (10 seconds)</em></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><em>Low jacks (20 seconds)</em></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><em>Rest (10 seconds)</em></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><em>{Plank knee tuck explanation: in plank jump feet towards hands; jump in and out as many times as possible}</em></span><br />
<br />
<em><span style="font-family: Georgia, "Times New Roman", serif;">I can tell you 10 seconds never felt so short and 20 seconds so long! I followed up this workout with five minutes of stair sprints on the bleachers surrounding the track. Then I grabbed up my kids (who were playing in the field in the center of the track) and walked a few laps around the track as a family!</span></em> <br />
<br />
<div style="text-align: center;">
<em><span style="font-family: Georgia;">This workout wouldn't have been as efficient without my <a href="http://www.gymboss.com/">GYMBOSS</a>. </span></em></div>
<div style="text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB0pstjvJZdUBvbEe3H38JXm5QVrJfdR_g1_jTE9-MKwe1zW5fCzsSxS1Yd5G3UomTPEHvdJSqJ0PfY5f-KYxEWqWVvbOgC_gb0Acu_K6Lou_SkjUOZP5D7Q-PhQ7bFLbV_pNOpLjZJl8/s1600/gym+boss.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB0pstjvJZdUBvbEe3H38JXm5QVrJfdR_g1_jTE9-MKwe1zW5fCzsSxS1Yd5G3UomTPEHvdJSqJ0PfY5f-KYxEWqWVvbOgC_gb0Acu_K6Lou_SkjUOZP5D7Q-PhQ7bFLbV_pNOpLjZJl8/s1600/gym+boss.JPG" /></a></div>
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<em><span style="font-family: Georgia;">They are so easy to use. Set up the interval times of your choice (20 seconds/10 seconds or.... 30 seconds/30 seconds- whatever you desire). Select the number of rounds you wish to complete. Press start. Your <a href="http://www.gymboss.com/">GYMBOSS</a> will beep and vibrate (in case you're rockin' some loud music on your Ipod) between each interval. No need to stare at a watch or clock and disrupt your focus! As you can see mine has seen some abuse! </span></em><br />
<br />
<em><span style="font-family: Georgia;">Now get out there and kick your excuses in the <a href="mailto:a@$">a@$</a>!</span></em><br />
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<em><span style="font-family: Georgia;">Thanks for reading!</span></em><br />
<em><span style="font-family: Georgia;">Krista</span></em><br />
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<br />Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com14tag:blogger.com,1999:blog-6640853283425583803.post-68858107867540845082012-07-09T18:49:00.001-07:002012-07-09T18:49:21.060-07:00Versatile Blogger<span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em></em></span><div style="text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-gseB-VJYcFP100lTFAUU4aRM3LUd4U1EqOFmNwuCYwuZWA_vNS9vSDoyA5wa_9trcbx9E1UrGqo7d6fogPzAXrOJW6MYTmH7NZUEkTYr9XLhp9ysqUaMze7g_qnpPBatUFfwUfU0JD4/s1600/Versatile+Blogger.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-gseB-VJYcFP100lTFAUU4aRM3LUd4U1EqOFmNwuCYwuZWA_vNS9vSDoyA5wa_9trcbx9E1UrGqo7d6fogPzAXrOJW6MYTmH7NZUEkTYr9XLhp9ysqUaMze7g_qnpPBatUFfwUfU0JD4/s1600/Versatile+Blogger.png" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><em><span style="font-size: large;">I am so grateful to be nominated for my second blog award! Thank you Erin from </span><a href="http://crafty-biggers.blogspot.com/2012/07/versatile-blogger-award.html?showComment=1341538159692#c5569028208968122629"><span style="font-size: large;">Crafty Biggers</span></a><span style="font-size: large;"> for nominating me! It is an honor knowing there are people out there that actually enjoy a bit of what I write. Please take the time to visit Erin's blog page </span><a href="http://crafty-biggers.blogspot.com/2012/07/versatile-blogger-award.html?showComment=1341538159692#c5569028208968122629"><span style="font-size: large;">Crafty Biggers</span></a><span style="font-size: large;">. She has some adorable crafts posted!</span></em></span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong>Here are
the requirements for the award...</strong></span></em></span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><br /></span><br /><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><em><span style="font-family: Georgia, "Times New Roman", serif;"></span></em></span></span><br /><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><strong>1.<em> </em></strong><em>Thank the blogger who
nominated you for the award</em></span></span></span><br /><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-family: Georgia, "Times New Roman", serif;">2. </span></strong><em>Include a link to their
blog in you post, as well as the award
image</em></span></span></span><br /><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><span style="font-family: Georgia, "Times New Roman", serif;">3.</span>
</strong></span></span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><em><span style="font-family: Georgia, "Times New Roman", serif;">Give 7
random facts about yourself</span></em></span></span><br /><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><span style="font-family: Georgia, "Times New Roman", serif;">4.
</span></strong></span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><em><span style="font-family: Georgia, "Times New Roman", serif;">Nominate
5 other deserving bloggers for the award</span></em></span></span><br /><span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><strong><span style="font-family: Georgia, "Times New Roman", serif;">5.
</span></strong></span><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><em><span style="font-family: Georgia, "Times New Roman", serif;">Include
links to the nominated bloggers' sites</span></em></span></span><br /><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-family: Georgia, "Times New Roman", serif;">6.
</span></strong><em>Let the other bloggers know that they have been nominated
for the award</em></span></span></span><br />
<br />
<br />
<br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><em><strong>Hmmmm..... 7 random facts about myself:</strong></em></span></span></span><br />
<br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em>1. My favorite vegetable is white cabbage. . . followed by raw spinach.</em></span></span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em>2. My favorite television show is currently Game of Thrones on HBO. Nerdy much? Yes!!! It is so well-written, well-acted and unique. Can't wait for the new season later in the year. If you know of where I can find a "Winter is Coming" tank top tell me now! Ha!!!</em></span></span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em>3. I am a reformed beauty junkie (shhhhh.... but still adore all beauty products). </em></span></span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em>4. I rode an elephant in Thailand. Amazing experience until it decided to reach for leaves over the side of a cliff. There are different security standards in Thailand.</em></span></span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em>5. I worked on Korean television for a year and was featured on billboards! LOL!</em></span></span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em>6. My heart is far too tender, and I cry easily.</em></span></span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-family: "Helvetica Neue", Arial, Helvetica, sans-serif;"><span style="font-family: Georgia, "Times New Roman", serif;"><em>7. I have three strong-willed, precocious children with tempers, Brenden, Brielle and Bridget. What does that say about me? Hmmmmm....</em></span></span></span><br />
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<br />
<br />
<em><span style="font-family: Georgia;">In no particular order here are five blogs I would like to nominate (plus 2 more because I'm a rebel: </span></em><br />
<br />
<br />
<span style="font-family: Georgia;"><a href="http://www.vegetarianmamma.com/"><span style="color: #ff32a9;"><em>Vegetarian Mamma</em></span></a><em> - page dedicated
to healthy choices... what's not to love?</em></span><br />
<span style="font-family: Georgia;"><a href="http://3girlsoneboy.blogspot.com/"><span style="color: #ff32a9;"><em>3 girls and 1 boy</em></span></a><em> - a fellow
military wife with tons of kiddos... gotta show her some love!</em><a href="http://msmommyhh6.com/2012/06/25/help-me-i-am-not-a-gourmet-chef-or-a-domestic-diva/"><span style="color: #ff32a9;"><em>Live,
Love and Learn with Ms. Mommy HH6</em></span></a><em> - Household 6 (HH6) is a commander's wife
call sign... fellow military wife... in her 30's... so much in common!</em></span><br />
<a href="http://www.localsugarhawaii.com/"><em><span style="font-family: Georgia, "Times New Roman", serif;">Local Sugar</span></em></a><em><span style="font-family: Georgia, "Times New Roman", serif;">-easily one of my favorite blogs.... Nicole is amazing.... you will want to move to Hawaii yesterday</span></em><br />
<a href="http://www.whatjeanlikes.com/"><em><span style="font-family: Georgia, "Times New Roman", serif;">What Jean Likes</span></em></a><em><span style="font-family: Georgia, "Times New Roman", serif;"> - another favorite blog of mine.... Jean captures the most amazing pictures of Hawaii...</span></em><br />
<em><span style="font-family: Georgia;"><a href="http://fitcraftystylishandhappy.blogspot.com/">Fit, Crafty, Stylish and Happy</a> - Cassidy is all of these!</span></em><br />
<a href="http://www.richlymiddleclass.com/"><span style="font-family: Georgia, "Times New Roman", serif;"><em>Richly Middle Class</em></span></a><span style="font-family: Georgia, "Times New Roman", serif;"><em> - Smart, funny, diverse.... a must read....</em></span>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com8tag:blogger.com,1999:blog-6640853283425583803.post-85876207968172486352012-07-05T15:54:00.000-07:002012-07-07T14:15:35.156-07:00205 lbs . . . Before Picture<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;">I have been getting requests lately for a "BEFORE" picture. I got my scanner working and found a picture of me about a week out from delivering my twin daughters. I find that before and after pictures can leave readers feeling discouraged on occasion. Sometimes the before resembles someone elses' goal. Not one person can dispute my pregnant belly was beyond huge, however! I had 14 pounds of baby ALONE in there! It is hard to believe that less than
four years ago I walked into the delivery room carrying twins at 205 + pounds. Now
I write a health and fitness blog hoping to inspire other people to achieve
their fitness goals, , , while working on my personal training certification.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;">My life
prior to striving to move forward with my fitness goals included: making excuses to avoid pushing
myself to my fullest potential, succumbing to sugar cravings with bouts of
binge eating, and living with a constant restlessness in my heart as I
struggled to find balance.<span style="mso-spacerun: yes;"> </span>I lost 60
pounds of my baby weight and worked out regularly, taking my body fat back down
to “acceptable levels”, but nothing motivated me to continue to progress and make true fitness goals that inspired me to the core.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;">The moment I
decided to move forward with my life came when I reached a fitness plateau, became
complacent, and stood by idly while my excuses grew:<span style="mso-spacerun: yes;"> </span>you’ve had three children, your body will
never be the same after having twins, multiple abdominal surgeries left your
core weak, you’re no longer in your twenties. My body and my heart literally
ached for a change!<span style="mso-spacerun: yes;"> </span>I hired my
first personal trainer in an effort to kick-start my new attitude on life, but
this particular trainer didn’t fit my needs, leaving me even more unsettled.<span style="mso-spacerun: yes;"> </span>I started to gain weight back and my
motivation to be _truly_ fit waned.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<br />
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<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;">It was time
to take action toward with the new life I craved.<span style="mso-spacerun: yes;"> </span>Enter my new personal trainer, Gary!<span style="mso-spacerun: yes;"> </span>He took my inspiration to move forward and
blasted it to new levels!<span style="mso-spacerun: yes;"> </span>Gary
challenged me to try things with my body I never thought possible.<span style="mso-spacerun: yes;"> </span>I became that FIERCE woman at the gym- strong
and lean who is confidant in my appearance and abilities.<span style="mso-spacerun: yes;"> </span>If a trainer is in your budget, hiring the _right_
one can change your life! <span style="mso-spacerun: yes;"> </span>If a trainer
is out of your budget, stay motivated by working out with friends or following
fitness fan pages and blogs for new material to keep your workouts challenging
and interesting.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;">What is life
like now?<span style="mso-spacerun: yes;"> </span>I am proud of my body for the
first time in far too many years.<span style="mso-spacerun: yes;"> </span>I love
feeling confidant in my appearance despite the c-section scar, hernia surgery
scar, and the fact that the skin around my belly is not as taut as it used to
be.<span style="mso-spacerun: yes;"> </span>I sport my bikinis with pride- not because I have the best body,,, because I have finally come to peace with myself.<span style="mso-spacerun: yes;"> </span>More importantly, however, I’ve never been
physically stronger (I whipped out 14 pull ups the other day), and I’ve never
been so determined to fuel my body with the healthiest food options
available.<span style="mso-spacerun: yes;"> </span></span></span><br />
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<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span></span><br />
<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"></span></span></span><br />
<span style="font-size: 10pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNro16wyIik_OkecBbXFdGNAu1VX0SJeNZ5BHafhhw79BxXd9vdWi4skDv9Mm2SosSD5XxMqJ7AlJ4GStU9cMFebwAmn6MI5VovraGRb4NUojWmCGuNlaOYma1L9t3DKwhpWHlNauoRNw/s1600/001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNro16wyIik_OkecBbXFdGNAu1VX0SJeNZ5BHafhhw79BxXd9vdWi4skDv9Mm2SosSD5XxMqJ7AlJ4GStU9cMFebwAmn6MI5VovraGRb4NUojWmCGuNlaOYma1L9t3DKwhpWHlNauoRNw/s320/001.jpg" width="256" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">205 lbs. . . <br />
You can do it!</td></tr>
</tbody></table>
</span><o:p></o:p></span></span></div>
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Clean eating is key to your health and fitness! Small changes to your diet add up to large successes! I can't tell you the last time I used mayonnaise in anything. I switched to stone ground mustard for everything. Sound crazy? It's not!!! Mustard spices up tuna, chicken, ground turkey,,,,, everything. <br />
<br />
Currently, I am loving <a href="http://www.edenfoods.com/store/product_info.php?products_id=102320">Eden Organic Brown Mustard</a> . With all natural ingredients and sugar free, it is the perfect condiment to liven up all of my dishes!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvmAO7oKVs9cjA5VdfkYjkJsssnq1FNM8Y773yNYRBIFJ1z7kOldqS9x72REuk5_gR4M3psu_uKY3hmLFJLnPU2zgpLFK5ekaKFtRCtwvec0ugXwZ_EDvuTX_SxNYzkIQoW5gAPKK-vck/s1600/mustard.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvmAO7oKVs9cjA5VdfkYjkJsssnq1FNM8Y773yNYRBIFJ1z7kOldqS9x72REuk5_gR4M3psu_uKY3hmLFJLnPU2zgpLFK5ekaKFtRCtwvec0ugXwZ_EDvuTX_SxNYzkIQoW5gAPKK-vck/s1600/mustard.jpg" /></a></div>
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Here is a quick little recipe to illustrate just how versatile and delicious brown mustard can be:<br />
<br />
Ground Chicken "Muffins"<br />
<br />
2 pounds ground chicken (turkey or lean beef can be substituted)<br />
1 cup cooked quinoa<br />
3 T brown mustard<br />
1 T rosemary<br />
1 tsp cumin<br />
dash of turmeric<br />
salt and pepper to taste<br />
Mix all ingredients. Line a muffin tin with baking cups. Drop spoonfuls of mixture into cups. Bake 350 degrees or so for about 30 minutes. This recipe is so healthy and incredibly yummy! You can pack individual servings into lunches or enjoy them for quick snacks!<br />
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<b><span style="color: #ff0099; font-size: large;">--Featured Blog of the Week: --<a href="http://www.caveprincess.com/" target="_blank">Cave Princess</a>--</span></b><br />
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<a href="http://www.caveprincess.com/" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbtloXaCu-cVb7zBljENEaGUXduPBrfhwmXuW6EX_N9kciQRo89cXfJESLi2XmGTrmTXANvHla2yq6RA6IcqAXDeGGd1UEnkGKgrwhyphenhyphenMzLsVYZYh0KxvjUDhyyLmx319O6xFBOB925Y7o/s300/cave_princess.jpg" /></a></div>
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Thank you Jean and Nicole for giving me this opportunity to shine! The Aloha Friday Hop has just exploded these past two months, and that has everything to do with your amazing posts, engaging writing, generous spirits, and all around positive vibe. I love being apart of this community and feel so fortunate to be the featured blog this week!<br />
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It is hard to believe that less than four years ago I walked into the delivery room carrying twins at 205 pounds. Now I write a health and fitness blog hoping to inspire other people to achieve their fitness goals.... all while working on my personal training certification. <span style="font-family: Calibri;"><strong>I chose to create Cave Princess to illustrate how being FUELED BY NATURE</strong> changed various aspects of my life for the better. I wanted to share a feminine perspective on feeding the body with plenty of natural food, and how a healthy relationship with food can facilitate a peaceful balance for the rest of your life.</span></div>
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Please come see me at my <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294#!/pages/Cave-Princess/231706280250294" target="_blank">Facebook page Cave Princess </a>sometime! I'm also on <a href="https://twitter.com/#!/KristaMorgan2" target="_blank">Twitter</a>, <a href="http://pinterest.com/kristamorgan5/" target="_blank">Pinterest</a> and <a href="http://web.stagram.com/n/kristamorgan2/" target="_blank">Instagram</a>. I ALWAYS make it a priority to follow any guests back!</div>
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Aloha!<br />
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Krista</div>
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This is all about sharing the Aloha spirit with other bloggers out there and helping each other to gain some exposure and find some awesome blogs to read!!! You don't have to be from Hawai'i to participate! In fact, we encourage and welcome people from <u>all over the world</u> to join us on this Aloha Friday Blog hop!</div>
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<b style="background-color: white;"><span style="font-family: Georgia, "Times New Roman", serif;"><span style="color: #03b7d7; font-size: large;"><u>What's neat about our Blog Hop:</u></span></span></b></div>
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<li><span style="background-color: white; color: #444444; font-family: Georgia, "Times New Roman", serif;">Put the same linky list code on your blog and you'll have the exact same list!</span></li>
<li><span style="background-color: white; color: #444444; font-family: Georgia, "Times New Roman", serif;">Your blog visitors can add their blog to your list and it will show up on Everyones lists!</span></li>
<li><span style="background-color: white; color: #444444; font-family: Georgia, "Times New Roman", serif;">By adding your blog </span><a href="http://www.takeitfrom-me.com/" style="font-family: Georgia, "Times New Roman", serif;"><b><span style="background-color: white; color: #ff0099;">YOU MAY BE RANDOMLY CHOSEN FOR OUR BLOG SPOTLIGHT OF THE WEEK</span></b></a><span style="background-color: white; color: #4c2600; font-family: Georgia, "Times New Roman", serif;">!!!</span></li>
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<span style="color: #03b7d7; font-size: x-large;"><b>**Leave a comment with your blog address if you are new to our hop so we can follow you back**</b></span></div>
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<span style="color: #ff0099; font-size: x-large;"><b>Happy Aloha Friday!</b></span></div>
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Remember, if someone follows you, follow them back! Show some Aloha! <br />
If you want to embed this blog hop on your blog, click the link below where all the thumbnails for people's blogs are. It's called "Get the code here.." <br />
<script src="http://www.linkytools.com/thumbnail_linky_include.aspx?id=153104" type="text/javascript">
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<span style="color: #ff0099; font-size: x-large;"><b>Enter YOUR Blog to be the next Aloha Friday's Spotlight Blog of the Week!!</b></span></div>
<a class="rafl" href="http://www.rafflecopter.com/rafl/display/bae0709/" id="rc-bae0709" rel="nofollow">a Rafflecopter giveaway</a>
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</script>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com19tag:blogger.com,1999:blog-6640853283425583803.post-90849988351558282802012-06-28T13:53:00.002-07:002012-06-28T14:43:50.542-07:00Blog Award. . .<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB7XD4UYCzujIvmESptTvak_QZ8iegECTxfQmGylG4UilxCdDady1iOd3RxhdlZJuwbRdTAyG9QDZD0cgb5eLva9XL6Dft0IKMqwmMfzgGIhBCT9qBU_ubkBze6WcHuQe2s1k9NLCYKH8/s1600/548119_311817345579606_543297241_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB7XD4UYCzujIvmESptTvak_QZ8iegECTxfQmGylG4UilxCdDady1iOd3RxhdlZJuwbRdTAyG9QDZD0cgb5eLva9XL6Dft0IKMqwmMfzgGIhBCT9qBU_ubkBze6WcHuQe2s1k9NLCYKH8/s1600/548119_311817345579606_543297241_n.jpg" /></a></div>
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My first blog award. . . what a lovely surprise! Thank you so much for selecting me, Jenny @ <a href="http://cassandrazcorner.blogspot.com/2012/06/im-blushing-my-first-blog-award.html">Cassandra's Corner</a>. I have been following Jenny's blog for a few weeks after stumbling across her page,and since then have enjoyed a few laughs! You should check her out sometime!<br />
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So with this award comes some responsibility. Here are the rules:<br />
#1 Choose
5 up and coming blogs to pass along the Liebster Blog. Each blog must have less
than 200 followers.<br />
#2 Show your thanks and appreciation to the blogger that
gave you the award by linking back to them.<br />
#3 Share 5 random facts about
yourself.<br />
#4 Post the award to your blog.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgoQB_YxBmEJ62WDobdVlIWJnK9kWHBjE05Wz9qikOjG_oHamwMGLHryOGFehBWJhGQkwQFeg81K5uFlPkS3qP919YhnqcC4MRSPxg9nrBm3Y5bgmE7fv_8p-Hp3GxhRJcT8cZWD4sdK8/s1600/111119-A-AO884-025.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgoQB_YxBmEJ62WDobdVlIWJnK9kWHBjE05Wz9qikOjG_oHamwMGLHryOGFehBWJhGQkwQFeg81K5uFlPkS3qP919YhnqcC4MRSPxg9nrBm3Y5bgmE7fv_8p-Hp3GxhRJcT8cZWD4sdK8/s320/111119-A-AO884-025.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is me with my husband! <br />
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<strong><u> 5 Random Facts About Me</u></strong><br />
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1. On average I have moved every two years of my life. I'm 36 years old today. Do the math. . . that's a lot of new homes!<br />
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2. I went to three high schools and five colleges (yet managed to graduate on time)!<br />
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3. My Nana passed away when I was a child, but I feel completely connected to her. We're kindred spirits. In my heart, I believe her spirit watches over me.<br />
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4. My blog is centered around the philosophy of making the healthiest food and exercise options you can on a daily basis, but I struggle with a wicked sugar addiction! I cannot be trusted with certain sweets in the house (i.e. quality cakes with superior icing, dark chocolate in most forms, chocolate chip cookies). It takes incredible will power for me to avoid them. To challenge myself and beat those cravings, I purchase dark chocolate bars and keep them in the pantry!<br />
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5. The pets I adopt/save turn out to be crazy (or maybe my family drives them insane). Jolie (the cat I rescued while living in Korea) was the sweetest, most loving animal imaginable at the shelter but turned into a devil cat upon taking her home. She'd howl at the corners of the walls, scratch people randomly, dive attack . . . Then there was Clancy, the sled dog from Alaska. He escaped daily- while chained to a stake in a fenced-in yard! He'd pull the stake out of the ground, hop a six foot fence, and run down the middle of the road with stake and chain trailing behind him... Now we have Rookie Belle, the Norwich Terrier. She is gaining on two and yet still prefers pooping in the damn house! If you have any suggestions on breaking her of this nasty preference, I'm open to any and all ideas!<br />
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*Bonus Fact: If I die tomorrow... I die knowing I did three things right in this life: creating Brenden, Brielle and Bridget. They are my world. Shane, my husband, knows I love him fiercely, but there is something so basic, innate and overpowering about a mother's love for her children!<br />
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I try to do product reviews on Friday, but I had to put my review on hold for this post! This week, I'm going to promote 5 blogs in leiu of my favorite product. <br />
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<strong><u>Blogs to follow:</u></strong> I'm not sure if all them have less than 200 followers, but I really enjoy these up and coming blogs!!! <br />
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<a href="http://www.vegetarianmamma.com/">Vegetarian Mamma</a> - page dedicated to healthy choices... what's not to love?<br />
<a href="http://3girlsoneboy.blogspot.com/">3 girls and 1 boy</a> - a fellow military wife with tons of kiddos... gotta show her some love!<br />
<a href="http://msmommyhh6.com/2012/06/25/help-me-i-am-not-a-gourmet-chef-or-a-domestic-diva/">Live, Love and Learn with Ms. Mommy HH6</a> - Household 6 (HH6) is a commander's wife call sign... fellow military wife... in her 30's... so much in common!<br />
<a href="http://two-in-diapers.blogspot.com/2012/06/emilys-stand.html">Two In Diapers-</a> hilarious... with some good advice along the way!<br />
<a href="http://strawberrysnails.blogspot.com/">Strawberry Snails Photography</a>- amazing photos... and a lovely personality... an "old" friend of mine from middle school/high school in the very late eighties/early nineties... what???<br />
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Thanks so much for stopping by Cave Princess :)<br />
<br />Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com28tag:blogger.com,1999:blog-6640853283425583803.post-71981964913613812372012-06-24T19:20:00.000-07:002012-06-24T19:20:14.200-07:00This Post May Make me Unpopular Part TwoHave you ever caught yourself mid-judgement of a fellow woman? I strive to keep my thoughts about other people very positive; you never know what struggles life has thrown at them. My post <a href="http://www.caveprincess.com/2012/06/this-post-may-make-me-unpopular-part.html">Unpopular: Part One</a> centers around acceptance, so why do I find some female behavior so disturbing?<br />
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I'm all for women embracing their singular sexuality and sensuality. What could be a more feminist philosophy than accepting and revering that which makes us female? We should be proud of our bodies and unafraid of displaying our confidence. <br />
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But, when does that confidence shift to a need for attention? I applaud women confidant enough in their appearance to wear figure enhancing outfits.... and find absolutely nothing wrong with showcasing the beauty of the female form (there are so many amazing shapes and sizes out there).<br />
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For the past week and a half I've been working out at various gyms on a military instillation. Army bases often post dress code guidelines of appropriate gym apparel. For example, sports bras may not be worn alone and shorts must provide adequate coverage. Regardless of location, on a military base or in the civilian world, most women I have observed generally dress in the range of modest to tastefully sexy when working out in mixed company. It fills me with pride to see women of all ages, shapes and sizes looking strong, feminine, sexy, confidant and powerful on the gym floor, on the track, in a spin class, in a yoga studio, etc.<br />
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One of the functional gyms (Crossfit oriented but very adaptable to my style of fitness) on the fort has quickly become my favorite. I feel incredibly comfortable there and enjoy all of the equipment. At night, it tends to house a younger crowd looking to impress (hey,,,, we've all been there at some point in our lives). I've noticed Crossfit girls in trendy little outfits frequenting this gym. I truly find them adorable and am impressed by their fierce abilities (I'm talking about multiple muscle ups), but sometimes these same girls feel the need to "cool off" by tying their tanks up under their sports bras and folding their short shorts down past the hip bone. Shortie shorts are fabulous. I own and wear a few pairs, but I DO NOT DEADLIFT IN THEM!!!! I HATE to be a critical person, but every time I see this behavior I roll my eyes. What looks good for a photo shoot does not necessarily translate into an ordinary day at the gym.<br />
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It is human to seek approval and enlightening to revel in confidence, but when does pride in your feminine appearance shift to pleas for attention?<br />
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<br />Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com8tag:blogger.com,1999:blog-6640853283425583803.post-75506254790974295342012-06-21T18:56:00.001-07:002012-06-21T18:56:08.369-07:00GREEN can be DELICIOUSIt is official. . . I am obsessed with chocolate green smoothies. A picture from the <a href="http://www.eatingbirdfood.com/">Eating Like a Bird </a>blog inspired me to create my own antioxidant concoction. This recipe is absolutely DIVINE. I'm very proud of it and want to share such delicious nutrition with everyone!<br />
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1/2 cup unsweetened almond milk</div>
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1 scoop chocolate protein powder</div>
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1 T raw cocoa powder or carob powder (I've been using carob with yummy success)</div>
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1/2 cup pineapple</div>
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1/2 cup cherries</div>
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2-3 cups spinach</div>
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Approximately six months ago, I started drinking spinach, kale, romaine, you name it . . . My inspiration came after viewing an insightful documentary. (See previous post <a href="http://www.caveprincess.com/2012/05/fat-sick-and-nearly-dead-what-should-i.html">What I Should Eat</a>). Ever since, experimenting with various blends has evolved into a little hobby. Some recipes have been merely palatable while others (specifically the one listed above) rock my morning. If you're hesitant to give green smoothies a try I am making you a promise: you can't taste the spinach at all!<br />
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I use a wide variety of protein powders to accommodate all of my yummy alternative protein recipes:<br />
<a href="http://www.teraswhey.com/">Tera's Whey</a> (I wrote an entire review on this brand in my post <a href="http://www.caveprincess.com/2012_05_01_archive.html">Busy Army Wife</a>)<br />
<a href="http://www.jayrobb.com/protein/whey-protein-vanilla.asp">Jay Robb</a><br />
<a href="http://www.amazon.com/Foods-Protein-Isolate-Chocolate-5-Pound/dp/B0013OXOKU/ref=sr_1_1?ie=UTF8&qid=1340329639&sr=8-1&keywords=now+chocolate+protein">NOW</a> (I purchased mine on <a href="http://www.amazon.com/Foods-Protein-Isolate-Chocolate-5-Pound/dp/B0013OXOKU/ref=sr_1_1?ie=UTF8&qid=1340329639&sr=8-1&keywords=now+chocolate+protein">Amazon</a>; it is not organic but uses no artificial sweeteners; the taste is very mild and blends nicely.)<br />
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Give it a try and let me know what you think!<br />
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Wordless Wednesday</div>
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In my post <a href="http://www.caveprincess.com/2012/06/this-post-may-make-me-unpopular-part.html">Unpopular</a>, I stress that health and a positive body image, despite how others perceive you, should be the messages we convey to women, specifically our little girls. My daughter, Bridget, refers to herself as a super hero princess. I LOVE that about her! I want both of my daughters to be strong, healthy women, proud of their bodies and more importantly proud of their minds and souls. All three of my children have lovely little spirits. Today I wanted to share a glimpse into the special, determined mind of Bridget! Next week I will spotlight Miss Brielle! And of course,,,, Mr. B (Brenden, my son) will be my inspiration for "Wordless Wednesday" in the upcoming weeks as well!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL1qF68QwVs4kIkBl-HrVZUlRWIuHwZSZixT8KrCgsr8TXxil_VBqZZ6q9jTvrkWpTDOOMopmVif-s4DzguLd8BN04EkkxAAuZELifToJcwG3H-41uyujgKXZeWw_DMdIjmi75cjTXYCI/s1600/005.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL1qF68QwVs4kIkBl-HrVZUlRWIuHwZSZixT8KrCgsr8TXxil_VBqZZ6q9jTvrkWpTDOOMopmVif-s4DzguLd8BN04EkkxAAuZELifToJcwG3H-41uyujgKXZeWw_DMdIjmi75cjTXYCI/s320/005.JPG" title="Super Hero Princess Indeed!" width="240" /></a></td></tr>
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</div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com4tag:blogger.com,1999:blog-6640853283425583803.post-36512686326237343042012-06-17T17:03:00.001-07:002012-06-17T17:09:42.393-07:00Flirting with my Husband and a Killer WorkoutMy husband, Shane, is active duty in the Army. Last week we PCS'd (Permanent Change of Station) from the DC area to Fort Bragg, NC. . . home of the 82nd Airborne Division. I did not step foot into a gym for ten days opting to run stairs, take long walks, or just sneak in quick little workouts here and there while I set up my new house (which I happen to love - not always the case with military quarters). <br />
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Shane and I left our three children with visiting grandparents (Ray Dog and GinGin Sugar) and hit one of the numerous gym facilities on Fort Bragg. It was a perfect way to start off Father's Day with my husband,,, doing something active with the father of my children. Not only does exercise make you look and feel wonderful,,, working out can be a fun way to flirt and show off your physical capabilities with your mate. It always seems to reaffirm our attraction to each other! <br />
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Today's workout represented a determined refocus and commitment to habitual exercise! I needed a break. My muscles craved some rest and my motivation required a bit of rewiring. Now.... I'm back... and ready to hit it hard!<br />
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<strong><u>The workout:</u></strong></div>
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Shane and I challenged ourselves with a deck of cards. Each card represented a different body part and number of reps. Here is how we broke down the deck:<br />
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<strong>Hearts- Pull ups </strong><br />
<strong>Diamonds- Push ups </strong><br />
<strong>Spades- Core</strong><br />
<strong>Clubs- Shoulders</strong><br />
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<strong><u>Sample of what we did:</u></strong></div>
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<strong>7 of hearts = 7 pull ups</strong><br />
<strong>Queen of diamonds = 10 push ups</strong><br />
<strong>King of spades = 10 sets of 10 (or 100 reps) mountain climbers off the wall</strong><br />
<strong>5 of clubs = 5 heavy shoulder presses</strong><br />
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Get it? Shuffle the deck and see what you get! We kept switching up the exercises. For pull ups we did chin ups, classic, assisted, etc. Our push ups included diamond, incline, decline, classic, on a medicine ball, etc. Some of our core exercises included holding planks, off the wall mountain climbers, roman chair leg lifts; with the core work sometimes we multiplied the card number by 10 in order to achieve a good burn. Our shoulder exercises hit the front, medial and rear part of the deltoids.<br />
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Um.... yea.... I'm having a difficult time lifting my arms right now. Love it! Give this idea a try sometime. The variety is limitless, and you can be so creative. Please share some of your ideas with me!!!<br />
<br />Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com11tag:blogger.com,1999:blog-6640853283425583803.post-91205803537807282652012-06-14T12:28:00.002-07:002012-06-14T12:28:31.881-07:00Daily Menu- Example of What I Eat in a Day. . .<span style="font-family: Georgia, "Times New Roman", serif;">In the past two days, multiple sources have requested for me to provide a sample menu of what I typically eat. Here are two sample menus!</span><br />
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<strong><u><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">Eating totally clean menu:</span></u></strong></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Breakfast:</span></strong> Protein pancake made with a small portion of fruit. This morning I made a chocolate protein pancake with 1 scoop chocolate protein powder, 1/4 cup egg whites, 1/8 cup unsweetened almond milk, roughly 1/2 cup blueberries, 1 packet Stevia. </span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">OR</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">A green smoothie . . . my favorite vegetable smoothies usually incorporate pineapple and spinach. I eat a protein source with every meal, so I might have scrambled egg whites or something I've batched cooked, such as a protein muffins, chicken muffins, mini egg muffins (made with cooked quinoa rather than oats or flour). </span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Snack:</span> </strong>1 can pole-caught, low mercury tuna fish (I prefer it packed in olive oil because I don't use mayo), handful of raw walnuts crushed by hand, brown mustard served over a bed of greens or with cucumber slices.</span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;"><strong>Lunch: </strong></span><span style="font-size: small;">Veggie omelet scramble. . . 2 eggs scrambled with vegetables using coconut oil.</span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;"><strong>Snack: </strong></span><span style="font-size: small;">This is the time of day I can get into trouble...grazing while I make dinner... so I like to keep ready made snacks around such as: protein cake balls, protein cookies, mini egg cups, turkey muffins (all of these recipes can be found on my Facebook page <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn">Cave Princess</a>).</span></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;"><strong>Dinner: </strong></span><span style="font-size: small;">My dinners consist of 4-5 oz. of meat or eggs and vegetables. On occasion, I eat quinoa (it is a seed not a grain) which is a very clean carb loaded with protein.</span></span><br />
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<strong><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;"><u>Indulging a bit menu:</u></span></strong></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;"><strong>Breakfast:</strong> </span><span style="font-size: small;">Same as above. </span></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;"><strong>Snack: </strong></span><span style="font-size: small;">Same as above. More prone to grazing.</span></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: small;"><span style="font-size: large;"><strong>Lunch: </strong></span></span><span style="font-size: small;">Same as above. More prone to grazing.</span></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: small;"><span style="font-size: large;"><strong>Snack: </strong></span></span><span style="font-size: small;">Dark chocolate 70% or greater, Greek frozen yogurt, Fage Greek Yogurt with my favorite chia seed homemade jam. When I indulge in dairy why Greek? Frankly, I prefer the taste and texture, but it is also packed with less carbs and more protein! </span></span></div>
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<span style="font-size: small;"><span style="font-family: Georgia, "Times New Roman", serif;"><strong><span style="font-size: large;">Dinner</span></strong>: Same as above. Steal bites of my children's dessert.</span></span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">See a trend? On my off-days I'm going to indulge in something sweet and steal bites from my family here and there. I'm not training for anything specific, but I feel better when I eat clean. Of course I live my life: eat birthday cake, enjoy dinner with friends, etc. Last night my family and I went to a huge party honoring one of our military friends. The event was catered with pasta, garlic bread knots, a chicken dish and salad. I ate a big plate of salad greens (no dressing) with the chicken on top. The chicken was breaded and covered in a brown sauce, but I didn't sweat it, because I wanted to enjoy myself with friends, and I wasn't tempted by the pasta and bread. After dinner I stole a few bites of Brenden's (my son) cannoli!</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">Now here is my product review! Every single day I drink about a gallon of water and herbal tea or green tea. Recently, I won a tea giveaway featured by </span><a href="http://www.twomomsalittletimeandakeyboard.blogspot.com/"><span style="font-family: Georgia, "Times New Roman", serif;">Two Moms a Little Time and a Keyboard</span></a><span style="font-family: Georgia, "Times New Roman", serif;">! </span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinNJjCv4_p-v78RMnvzuhkI122mnMcX2aJ__4tOuaCHHnd2LDyv74z3gbMcTT6ziP6YkoIXn06Wzxrg6_2YhFXY3fm9iVp5cwhea4qJ4vFIRvVIIws8NqYaCebBbBUVPqIGyzj-fPRj6k/s1600/tiesta+tea.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Georgia, "Times New Roman", serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinNJjCv4_p-v78RMnvzuhkI122mnMcX2aJ__4tOuaCHHnd2LDyv74z3gbMcTT6ziP6YkoIXn06Wzxrg6_2YhFXY3fm9iVp5cwhea4qJ4vFIRvVIIws8NqYaCebBbBUVPqIGyzj-fPRj6k/s1600/tiesta+tea.jpg" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://www.tiestatea.com/"><span style="font-family: Georgia, "Times New Roman", serif;">Tiesta Tea</span></a><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">As a huge consumer of herbal tea/green tea I was pleasantly surprised by this fruity, green tea concoction from </span><a href="http://www.tiestatea.com/"><span style="font-family: Georgia, "Times New Roman", serif;">Tiesta Tea</span></a><span style="font-family: Georgia, "Times New Roman", serif;">. First, it smells divine. I keep it in the cupboard with my tea cups. Every time I open the cabinet door a lovely smell greets me. Second, it has a pleasantly full taste that satisfies a little little sugar craving; nothing too sweet just a nice fruity note. Finally, caffeine can make me jittery, but I am able to drink two cups of this in the morning and early afternoon with no issue! I will definitely purchase this tea!</span><br />
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</div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com10tag:blogger.com,1999:blog-6640853283425583803.post-9932732048076203802012-06-10T17:48:00.001-07:002012-06-10T17:48:19.161-07:00This post may make me unpopular. . . Part One<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">This post may be make me unpopular with some people and may run contrary to fitness perspectives.<span style="mso-spacerun: yes;"> Conversely, m</span>y goal with Cave Princess is to be inclusive and accepting of all individuals interested in understanding their bodies.<span style="mso-spacerun: yes;"> </span>With that comes the acceptance of different beliefs and different body types.<span style="mso-spacerun: yes;"> That is why I research numerous books and articles on different diet philosophies: vegetarian, vegan, paleo, raw, and allow all of them to influence my food choices. Clearly there is no "one size fits all" solution to healthy living. Consequently, my research is focused on best practices from a variety of resources. Again, my objective is to share knowledge with those individuals who are pursuing their healthy living goals. </span></span><br />
<br />
<span style="font-family: Calibri;">I recently read a rant written by a particular woman who was experiencing insecurity from within the paleo community. In short, she felt that people considered her to be not “lean” enough to represent a nutrition movement.<span style="mso-spacerun: yes;"> </span>Initially, I felt connected to the writer. After all, it is not easy being a girl; we have a ton of pressure to be petite and pretty! As I read further I grew very uncomfortable with the scale and scope of her analysis.<span style="mso-spacerun: yes;"> </span></span><br />
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<span style="font-family: Calibri;">The writer threw around what “appropriate” bodyfat levels for women should be, and how women who go below a certain percentage (which happened to be rather high) might experience fertility issues.<span style="mso-spacerun: yes;"> </span>You have to dip pretty far down into the low teens/single digits to stop menstruating.<span style="mso-spacerun: yes;"> </span>How do I know?<span style="mso-spacerun: yes;"> </span>Because I’ve been about 12-14% BF (measuring bodyfat is not an exact science-count on 2-4% inaccuracy) and my cycle was completely normal.<span style="mso-spacerun: yes;"> </span>I chart my fertility consistently and found I ovulated on a regular basis as well.<span style="mso-spacerun: yes;"> </span>Women don’t have to be 25% BF to be considered fertile creatures. </span><span style="font-family: Calibri;">We should be applauding each other for reaching our goals! Women can be sexual and fertile at various bodyfat levels. I'm not advocating single digit BF levels; however, a woman can remain and lean and fertile! </span><br />
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<span style="font-family: Calibri;">The subsequent comments at the bottom of the post were incredibly harsh.<span style="mso-spacerun: yes;"> "</span>Real women have curves; men don’t like women with six packs".<span style="mso-spacerun: yes;"> </span>Guess what?<span style="mso-spacerun: yes;"> </span>I naturally have a six pack.<span style="mso-spacerun: yes;"> Losing fat </span>comes from my stomach first- not my waistline, not my face, not my arms or legs,,,,, from my abs. (Don't ask about my butt...fat loves to linger there!)<span style="mso-spacerun: yes;"> </span>Am I not a feminine woman because that is where I lose fat first?<span style="mso-spacerun: yes;"> </span>Why bash? Are your insecurities so pervasive? </span><span style="font-family: Calibri;">I follow various Facebook fan pages. On one of those pages Cameron Diaz was featured. I'm not a huge fan of Cameron Diaz, but women were bashing her for having "man" shoulders, muscular abs, and no boobs. Really? Is that where we are? Insulting women for being too strong and lean? Making fun of women that dedicate part of their lives to fitness? Now women are either too fat, too skinny or too fit? No wonder young girls suffer from distorted body images.</span><br />
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<span style="font-family: Calibri;">This is a picture of me (I just ran to the bathroom to take it). It is the end of the day, I had some Greek frozen yogurt (cheat meal), and my stomach is bloated; I have been eating clean but not monitoring my diet closely and exercising sporadically this week due to my move to North Carolina. My abs are still visible. Does that make me less feminine? I hope not! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGt3wIccTMGXXw3UHATCiVZEKO4xVYEta-puLwtkGtda11z_QzVovi48UWe9e3jWcMmkNcr0il116gCn0CHbeIYuS65sKhCSG6TOVFjymWQe1YxA3gS-11bTgJIWx4qrViJu-9EKLbJV4/s1600/abs.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGt3wIccTMGXXw3UHATCiVZEKO4xVYEta-puLwtkGtda11z_QzVovi48UWe9e3jWcMmkNcr0il116gCn0CHbeIYuS65sKhCSG6TOVFjymWQe1YxA3gS-11bTgJIWx4qrViJu-9EKLbJV4/s1600/abs.JPG" /></a></div>
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<span style="font-family: Calibri;">My daughters already talk about wanting to look pretty. I heard my three year old daughter Brielle mention she didn't want to wear a particular outfit because it didn't make her look pretty. I could not hide my tears. This is Brielle eating one of my gluten-free paleo chocolate chip cookies during her last day of (three year old) preschool. How can that precious little thing worry about being pretty? I already monitor what I say about food and fitness around my children. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJ8pT2j6pFFg6o1ecsgRsfqCggiKo04vYWoCHPi-e5Cvu-GXVSidSSKb6ATB5d69bwWYOs-nTfOS8TRJE9KinBc6sROdUpy8vtn-WMVnHUxJWOvThyaPKlY6UfWo6XTvoQaSTj3XEbD0/s1600/Brie.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidJ8pT2j6pFFg6o1ecsgRsfqCggiKo04vYWoCHPi-e5Cvu-GXVSidSSKb6ATB5d69bwWYOs-nTfOS8TRJE9KinBc6sROdUpy8vtn-WMVnHUxJWOvThyaPKlY6UfWo6XTvoQaSTj3XEbD0/s1600/Brie.JPG" /></a></div>
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<span style="font-family: Calibri;">We should be thinking about our daughters, our nieces, our granddaughters, our friends, our sisters when we judge and comment negatively on the appearance of other women. I'm proud of my body, even my abs- though some may find them unfeminine. Maybe one day I will be confidant and brave enough to share a picture of my least favorite part! If you can't discern what that is.... scroll up and read again! </span><br />
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<span style="font-family: Calibri;"><span style="font-family: Calibri;">Tell me what part of your body you're most proud of. . . I hope some of you will say your brain!</span></span><br />
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</div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com28tag:blogger.com,1999:blog-6640853283425583803.post-26145482398893382342012-05-31T15:00:00.004-07:002012-05-31T19:30:41.611-07:00Busy Army Wife- Stayin' Fit on the RoadIt's time to PCS (permanent change of station) again! Our movers arrived this morning at 9:00am-"ish". I left Shane home to deal with the boxes while I took the twins with me to the gym! Ahhh.... such a nice change. Last summer (when we moved to the DC area from KY) I had to do EVERYTHING on my own! You better believe this summer I'm taking full advantage of my husband's presence.<br />
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I'm very excited about being featured on a fitness blog this June or July (I will announce it when all of the details become finalized), but I'm also NERVOUS about submitting current photos after a stressful and time-consuming move to another state. Exercising always takes a back seat to setting up your new home, registering kiddos for school, locating and signing up with a new gym facility, etc. etc. etc. And,,, it is always more challenging to eat an ideal diet while being denied access to a full kitchen stocked with healthy basics. <br />
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My diet and exercise program isn't going to be perfect over the next few weeks, but I don't want to derail my good habits. Here is my game plan to stay in shape while I transition to life in North Carolina: I hope you can use these tips the next time you travel!<br />
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1. Fit in workouts whenever feasible. It is so easy to dismiss workouts because you don't have time. I am going to make time. If I have to set my alarm for 5am to get in a workout in the hotel gym<br />
while Shane and the Bs sleep,,,, then I will! When I arrive in NC, I will give myself permission to train for my goals. Life is about balance. The children need exercise too. No matter how tired I may feel, I must take them to the park, or to the pool, or on early evening nature walks, or all three! The house doesn't have to be set up in a day.<br />
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2. Stock up on protein powder. I post protein powder recipes on my FB page <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn">Cave Princess</a> and blog all of the time. I prepped, baked and froze many protein pancakes, protein bars and protein muffins to sustain me during this transitional phase. I made sure to set aside multiple coolers and ice packs to use while hopping from refrigerator to refrigerator. The powders I use are all natural and chemical free, so I feel comfortable giving the children these same snacks.<br />
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3. Protein shakes are also easily mixed while on the road. In a pinch all you need is powder and water. My new favorite powders are SunWarrior (vegan) and <a href="http://www.teraswhey.com/">Tera's Whey</a> (organic whey protein from a small Wisconsin farm). My favorite flavor so far is the Bourbon Vanilla,,,, but the Fair Trade Dark Chocolate is pretty darn good too! You can find Tera's Whey in health food stores, but I also know amazon.com carries it as well. Tera's Whey mixes well, tastes good but more importantly... in their own words....<br />
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<br />
<em>all of our products, whether they be rBGH-free, organic, or goat, are made from:</em><br />
<ul>
<li><em>fresh whey sourced from the heartland of Wisconsin - direct from the small, artisan cheese makers.</em></li>
<li><em>natural flavors that we selected for their taste and healthful functionality - high antioxidant superfruits, real fair trade dark cocoa, and real natural vanilla.</em></li>
<li><em>low glycemic index stevia or an unsweetened, plain option.</em></li>
</ul>
<em>unique products. we were the first manufacturing plant in the U.S. to concentrate organic cow and hormone-free goat proteins:</em><br />
<ul>
<li><em>organic whey: offers an alternative to conventional products for people who are concerned about chemicals in their environment and bodies.</em></li>
<li><em>goat whey: contains the same high level of protein as our cow whey proteins and is a valuable alternative for people who cannot tolerate cow dairy products.</em></li>
<li><em>rBGH-free (hormone-free) whey: provides a source-identified, hormone-free protein concentrate option.</em></li>
</ul>
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<img alt="tera'swhey® organic plain whey protein" height="464" src="http://www.teraswhey.com/skins/basic/customer/images/pd-org-plain-can-275.jpg" style="display: block; margin-left: auto; margin-right: auto;" title="tera'swhey® organic plain whey protein" width="275" /><br />
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4. Stock up on tuna fish. One of my favorite things to eat for lunch is tuna packed in olive oil, German mustard (brown mustard), and a handful of chopped walnuts (super brain food). I use various cut up veggies as my utensils or I like to grab a big collard green leaf and roll the tuna inside. This week my knives have been packed, so people have enjoyed watching me eat my tuna with a whole cucumber....<br />
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5. Turn sandwiches into salads. When dining on the road just ask if you can put the sandwich ingredients on a bed of greens! You won't even require dressing. I do it all of the time with happy compliance from most restaurants! Not ideal.... but in times of need even Subway offers salad options. <br />
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6. I'm not a huge fan of protein bars. Most taste like chemicals to me (probably because most are loaded with crazy additives and harmful sugar substitutes). In a pinch, however, I have been known to eat Think Thin bars, Lara Bars and Luna Bars. The "Chocolate Covered Nuts" Think Thin bars taste good and are low in carbs....and the "Lemon" Luna Bars are actually DELICIOUS. I try to eat grain free, dairy free all natural foods that I have created, but these protein bars might help out when you just need a quick fix.<br />
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I hope these strategies keep me fit and healthy the next few weeks!!!<br />
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Here is my favorite protein pancake recipe I've been eating this week! I'm sitting here thinking about warming up another!<br />
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2 scoops Tera's Whey Bourbon Vanilla protein powder<br />
1/4 cup egg whites<br />
1/2 mashed banana<br />
1/8-1/4 cup unsweetened almond milk<br />
1 T chia seeds<br />
1/4 tsp pure almond extract<br />
Stevia to taste (I find with the banana I don't need any Stevia)<br />
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Mix everything up in a little bowl, and make yourself one big healthy and delicious pancake! Top with chia seed jam. You can find the link to that recipe on my Facebook page <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn">Cave Princess</a>. Thanks for visiting me!Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com16tag:blogger.com,1999:blog-6640853283425583803.post-23806924757058015672012-05-26T06:11:00.001-07:002012-05-26T06:11:46.349-07:00Army Wife Thanks Memorial Day Weekend<div style="text-align: left;">
My husband, Shane, is active duty in the Army. I don't show my appreciation for his service enough. Poor Shane works _crazy_ long hours (I'm talking 18-24 hour days on occasion), travels on temporary assignments weekly, has deployed three times and deals with a level of stress most of us can not comprehend. How do I show my appreciation? "Shane,,, take out the trash!" I guess that is marriage.... providing levity.... but I wanted to take this Memorial Day weekend to say thank you for his many sacrifices.</div>
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Brielle and Daddy at Shane's promotion. I chose this picture because (a) Shane looks really cute (b) Brielle is demonstrating just how much we take such an honor for granted!</div>
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But,,, I did get him a big "Airborne" cake! May I brag on my husband for a second? Shane is an Airborne Ranger... pretty hot!</div>
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Plus,,, he gives his mother flowers. . .</div>
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and amazing hugs!</div>
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Sometimes this life can be very hard.</div>
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Brenden greeting Daddy at the airport after a long deployment.</div>
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Brielle and Bridget greeting Daddy! He missed so many of their early months . . . </div>
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Brenden's sixth birthday. Where was Daddy? He misses so many milestones . . .</div>
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But,,, sometimes the military life can be very exciting! Don't worry,,, the good outweighs the bad! I just wanted to show Shane that I understand and respect his sacrifice. </div>
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Your family loves you! Honoring your service this Memorial Day weekend!</div>
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</div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com15tag:blogger.com,1999:blog-6640853283425583803.post-25110636277660101932012-05-24T14:51:00.000-07:002012-05-24T16:51:43.928-07:00Sea Snax- Strangely Addictive<div style="text-align: left;">
In honor of Product Review Friday I had to share my love for these little seaweed snacks from <a href="http://www.seasnax.com/">http://www.seasnax.com/</a>. . . The company's tagline is that they are "strangely addictive". And you know what??? They are just that! I mean, they're seaweed. . . come on. . . isn't it a little strange that I'm contemplating getting up out of my chair to grab a few right now? </div>
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<u>In their words:</u><br />
<strong><em>SeaSnax is a nutrient-packed roasted seaweed snack which is vegan,
gluten free and Non-GMO Project verified. It is made using 100% olive
oil and just a pinch of sea salt. This vegetable of the sea is all natural with
no artificial colors, flavors or preservatives. SeaSnax is a healthy &
delicious snack for you and your family. It tastes great right out of the bag -
just rip it up and chomp it down! Or, you can use it to make rice rolls, put
into your favorite soup or salad or even throw a fun California roll making
party and get everyone involved.</em></strong><br />
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</em></strong><br />
<strong><em>Give it a try but don't blame us if you get hooked on SeaSnax - it's
strangely addictive!</em></strong></div>
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I totally agree!</div>
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I haven't had a chip in years. Honestly, I don't crave them so why waste the calories? But,,, sometimes you really just want to snack mindlessly on something crunchy and salty. </div>
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<strong><em>Where do you turn? </em></strong></div>
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<strong><em>Directly to </em></strong><a href="http://www.seasnax.com/"><strong><em>SeaSnax</em></strong></a><strong><em>!!!</em></strong> </div>
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An entire Grap N Go Box is only 16 calories. Are you kidding me? And they have some nutritional value! <a href="http://whole9life.com/2011/07/steal-this-snack-seasnax-strangely-addictive/">http://whole9life.com/2011/07/steal-this-snack-seasnax-strangely-addictive/</a></div>
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<img alt="" class="rg_hi uh_hi" data-height="194" data-width="259" height="194" id="rg_hi" src="https://encrypted-tbn1.google.com/images?q=tbn:ANd9GcT3HFYni2bC7T0IXiCN5mARdiQBmCtEVnsgHk5gPfb7GTXPEavryA" style="height: 194px; width: 259px;" width="259" /></div>
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Even my children love these "snax from the sea". Bridget just stopped by the computer and commented, "Look, Mommy,,,,SeaSnax! Pictures of SeaSnax! Red are spicy but blue are not. May I have some blue ones?" All three children dig these healthy alternatives to crackers and other junk!</div>
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My children also can't get enough of the Sea Sprinkles! These are sweetened with agave, so I don't eat the sprinkles as much when I'm looking to lean down, but they too are incredibly delicious! </div>
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<img height="200" id="il_fi" src="http://store.seasnax.com/assets/images/14seasprinkles.jpg" style="padding-bottom: 8px; padding-right: 8px; padding-top: 8px;" width="142" /></div>
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<strong><em>I'm always sharing recipes and fitness tips. Please come check my Facebook page </em></strong><a href="http://www.facebook.com/pages/Cave-Princess/231706280250294"><strong><em>Cave Princess</em></strong></a><strong><em>!</em></strong></div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com9tag:blogger.com,1999:blog-6640853283425583803.post-18560291869658755692012-05-23T04:47:00.002-07:002012-05-23T04:47:42.704-07:00Fat, Sick, and Nearly Dead. What should I eat?<strong><em>If you haven't rented/streamed the documentary <a href="http://www.fatsickandnearlydead.com/">Fat, Sick and Nearly Dead</a></em></strong> take 90 minutes to watch this film. It made an impact on my diet. <strong><em>Fat, Sick and Nearly Dead</em></strong> chronicles the journey of an obese man, Joe Cross, on a 60 day vegetable and fruit juice detox.<br />
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<strong><em>I am in no way, shape or form suggesting anyone embark on a 60 day juice detox</em></strong>. For the majority of us such a lifestyle choice would prove to be dangerously unhealthy and an ineffective long term means of fat loss. I chose to briefly write about <strong><em>Fat, Sick and Nearly Dead</em></strong> to highlight the importance of vegetables. One message from the film resounds with me... if conventional health methods are failing you, take a more holistic approach. Your body has a remarkable ability to heal itself when given the proper tools. Joe's health _drastically_ improves by changing his diet.</div>
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<strong><em>Prescribing to one dietary philosophy proves to be far too difficult for me</em></strong>. I'm always questioning theories, rationales and evidence. But one principle holds true throughout each belief.... EAT MORE VEGETABLES... and specifically to eat more raw vegetables. No wonder I'm fascinated by the raw and vegan movements and incorporate many raw and vegan recipes into my diet. I post paleo, vegetarian, vegan, and raw recipes/ideas/tips on my Facebook page <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294">Cave Princess</a> daily!<br />
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<strong><u>EASY STEPS to incorporate more raw vegetables (and fruit) into your diet:</u></strong></div>
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<strong><u></u></strong><br />
<ul>
<li>Eat a BIG OLE salad _before_ your dinner. Minus the heavy dressing of course.</li>
<li>Eat cut up veggies _before_ your lunch or as your lunch. I make tuna salads (with mustard), chicken salads, Sunbutter dips, etc. and use various veggies as my utensils.</li>
<li>Eat a small portion of fruit in the morning or after a workout.</li>
<li>Lettuce wrap your sandwiches and burgers (whether they be beef, turkey or veggie). Do you really need all that bread?</li>
<li>Make "green smoothies"! Drink them _before_ your breakfast or lunch or as your breakfast or lunch (depending on your appetite and activity level that day).</li>
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<strong><em>What is a "Green Smoothie"? It is essentially a lettuce based drink. Sounds horrible. Right? Actually, they can be quite refreshing! I'm totally addicted to them and drink "green smoothies" daily. </em></strong></div>
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<strong><u>EASY STEPS to making a "green smoothie":</u></strong></div>
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<li>Purchase a juicer or high speed blender. If you "juice" (this is what Joe Cross favored in the documentary) you will remove much of the fiber found in the vegetables and fruits. It is believed the body can absorb the other nutrients more efficiently in this pure juice form. Personally, I use a Vitamix blender (they are expensive, but I use it literally everyday). I prefer the fiber and enjoy a thicker drink. Your blender has to be of good quality. The lettuce has to be pulverized in order to achieve a good texture.</li>
<li>Stock your fridge with spinach, romaine, green leaf, kale etc.</li>
<li>Stock your fruit bowl.</li>
<li>Experiment with various recipes. There are so many variations on the "green smoothie". (Be warned, I tried mustard greens one time,,, not wise and not recommended). </li>
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<strong><em>Below is just ONE example of how you can combine the seemingly infinite vegetable/fruit concoctions. This recipe is two servings for me. I store the half I don't consume covered in the refrigerator.</em></strong></div>
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<strong><em>Not Scary...<br /></em></strong></div>
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<strong><u>Basic Green Smoothie:</u></strong><br />
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1 1/2 cups filtered water<br />
1 head romaine lettuce<br />
1/2 head spinach<br />
1/2- 1 cup pineapple<br />
1/2 -1 cup peach or apple or pear<br />
1 banana<br />
squeeze of citrus fruit (lemon, lime, orange, grapefruit juice)<br />
1 T chia seeds (optional- they will gel and make your drink much thicker)<br />
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<strong><em>Thank you for stopping by! Come see me over at </em></strong><a href="http://www.facebook.com/pages/Cave-Princess/231706280250294"><strong><em>Cave Princess</em></strong></a><strong><em> on Facebook!</em></strong></div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com4tag:blogger.com,1999:blog-6640853283425583803.post-64077283849693657402012-05-20T17:22:00.003-07:002012-05-20T17:22:45.350-07:00Adventures in Foam Rolling<h4>
I have a new obsession. . . Self-Myofascial release. . . better known as. . . FOAM ROLLING. . .</h4>
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<strong><em>Seeing an image of my spine</em></strong> for the first time years ago was a true delight. Sigh. . . my neck. . I don't know how it sits on my head. . . and my lower back. . . wicked curved to the right. I had mild scoliosis as a child, but the hormones associated with pregnancy exacerbated my condition.<br />
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<strong><em>In addition to a spine curving strangely to the right</em></strong>, I have had the pleasure of living with bunions since childhood. My left bunion became so painful my parents allowed me to have it removed as a teenager. Since the surgery my left foot is gorgeous enough to model footwear :-) But,,, to this day my right foot remains untouched because, although worthy of being displayed in a science museum, my bunion does not hurt. How does this relate to back issues? Think gait and alignment. Everything on my body pulls to the right. When I get injured my back pulls to the right. I walk differently on my right side.<br />
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<strong><em>About four years ago I attempted an inverted back bend</em></strong> pose in yoga and ended up with immobilizing back pain. Carrying twins at about 7 pounds each to almost 37 weeks did not improve my situation. Physical therapists offered no more advice than to strengthen my core (my core is strong despite having a c-section) and to be very aware of my posture. The posture thing actually has helped. Sitting with my back straight in the car or in a chair lessens the tension and has relieved me of some of my lower back pain issues.<br />
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<strong><em>I like to throw around some heavy weight</em></strong> at the gym on occassion. It makes me feel strong and confident, but I HAVE to LISTEN to my back. If I go really heavy one week, I must do less power moves the following week. <br />
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All of this takes me to FOAM ROLLING. </h4>
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<strong><em>A few of the trainers at my gym promote foam rolling</em></strong>. I dismissed it as a waste of time initially. I have more important aspects of my fitness to train without rolling around on some foamy log. Then I started working on my personal training certification, (I'm about 3/4 of the way through the process), and the program emphasized foam rolling as a viable tool for stretching. I'm actually very flexible, so I thought,,, okay cool for future clients working towards a flexibility goal for optimal health,,, but I still dismissed it for myself . UNTIL I threw out my back doing 200 lb deadlifts. Yes I repped out a few, but I must have done one or two with incorrect form, because by the end of the week my back was not sore-it was hurting. <br />
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<strong><em>Scared of missing weekend family fun</em></strong> and workouts I had planned the following week, out of desperation I grabbed up one of those foamy logs. Now I'm obsessed! <br />
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Here is a "Foam Rolling 101 Video" for you to view. </div>
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<embed width="320" height="266" src="http://www.youtube.com/v/4odk_nsXiD8&fs=1&source=uds" type="application/x-shockwave-flash"></embed></object></div>
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<strong><em>Foam rolling hurts so good! It is truly a self deep tissue massage!</em></strong></div>
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<strong><em></em></strong>Foam Rolling Tips, Facts and Guidelines:<br />
<ol>
<li>Called the "Poor Man's Massage"</li>
<li>Helps to straighten bundled muscle tissues</li>
<li>Gently roll over tender soft tissue areas</li>
<li>Hold tender spots for 30 seconds</li>
<li>Can be used before a workout for a warm up</li>
<li>Can be used after a workout as part of your stretching routine</li>
<li>Popular areas to roll out: Hamstrings, IT band, hip flexors, quadraceps</li>
<li>Be careful rolling your back (especially lumbar) </li>
</ol>
I am not a doctor. Always consult a physician before embarking upon a new exercise program! <br />
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Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com13tag:blogger.com,1999:blog-6640853283425583803.post-45259487570521417402012-05-17T19:09:00.001-07:002012-05-17T19:27:47.500-07:00Twin Power- Friday Product Review<div style="text-align: center;">
<a href="http://www.facebook.com/krista.m.morgan#!/TLCreations4u"><strong><em>TLCreations4u</em></strong></a><strong><em> made these ADORABLE pillow sack dresses for my twin daughters. I can't express how happy I am with the quality and cute factor. Honestly, my girls do get a lot of attention (because they are NOT quiet), but I had countless mommies and grandmas coming up to me to ask where I had purchased such unique little dresses!</em></strong></div>
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<strong><em>Traci and Lauren are the Mommy Entrepreneurs of this new business. I love supporting small businesses. . . especially those operated by women. Stop by <a href="http://www.facebook.com/krista.m.morgan#!/TLCreations4u">TLCreations4u</a> to take a look!</em></strong><br />
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<strong><em>The twinkies are singing "Passion for Fashion"</em></strong></div>
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<strong><em>Please come stop by my Facebook page <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn">Cave Princess</a> and see what I'm all about!</em></strong></div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com4tag:blogger.com,1999:blog-6640853283425583803.post-28373729555024564192012-05-15T17:15:00.000-07:002012-05-15T17:18:47.817-07:00Pullups and Pink Polish<strong><em>I can rep out about 10-12 non-kipping</em></strong> ( kipping is a functional move using momentum to propel your body) pure strength pullups. Am I proud of this accomplishment? You betcha!!! Do I head over to the pullup bar to intentionally demonstrate my feminine prowess? Absolutely not!!! <br />
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<strong><em>A random woman's negative comment</em></strong> at my gym inspired one of my favorite "Cave Princess" taglines . . . "Pullups and pink polish". <br />
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<strong><em>It all started with a Sunday at the nail salon</em></strong>. I had been generously treated to a mani/pedi and chose a pinky red color for both (OPI Dutch Tulips-very pretty and classy). Monday morning, still in love with my gorgeous manicure, I donned a bright pink sports bra- totally embracing the femininity my nails inspired.<br />
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<strong><em>Normally Mondays are reserved for working my glutes</em></strong>. I'm not a fan of my butt and dedicate an entire workout each week to specifically lifting those particular muscles! This Monday, however, I chose to do a little CrossFit workout to jump start my motivation for the rest of the week. The workout consisted of a warm-up, followed by 40 pullups/40 pushups/40 kettlebell swings/40 dips/40 frog sit ups . Nice challenge.<br />
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<strong><em>In the middle of my workout my IPod died</em></strong>! Sucks. Drains the motivation. I didn't want to lose my stride and potentially mess with my workout time, so I left my earbuds in and kept going. Two young, very pretty, very lean girls walked past me as I completed my last round of pullups. One of the girls commented to her friend, "Who does she think she is? Doing pullups in her pink polish. . ."<br />
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<strong><em>At first the comment stung</em></strong>. After all I am a human being and therefore a social creature; it is natural for me to want to be liked. As I finished my workout with some foam rolling (post to rave about that coming soon) and stretching, my attitude shifted. Her comment actually made me smile. <br />
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<strong>You know what? Yes! I do pullups in pink polish, and I love that about myself!</strong> <br />
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<em><strong>Me post work out today with my favorite sports bra and pinky red nails. Isn't my hair so gorgeous after sweating for over an hour? Pullups and pink polish.</strong></em><br />
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<strong>Recently, I was introduced to </strong><a href="http://www.zoya.com/content/category/Zoya_Nail_Polish.html?gclid=CMeTxfLBg7ACFUSK4AodbG0cng"><strong>Zoya</strong></a> - a toxin free line of polish and nail treatments. This is the brand of my choice when doing home manis/pedis!<br />
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<strong>Thank you so much for reading! Since I am a social being please come "like" my Facebook page </strong><a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn"><strong>Cave Princess</strong></a><strong> for more tips, recipes and motivation!</strong></div>
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Here is your recipe . . .<br />
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<strong><u>Meat and Veggie Chili:</u></strong> I purposely made this recipe large, so that you can freeze the leftovers (a great strategy from the post <a href="http://www.caveprincess.com/2012/05/time-saving-suggestions.html">Time Saving Suggestions</a> !<br />
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2lb ground pasture- raised turkey, pasture- raised chicken or grass-fed beef (or mix)<br />
1/2 cup onions<br />
2 cups zucchini<br />
2 cups mushrooms<br />
2 cups red or green peppers<br />
3-4 cups stewed tomatoes (just cook some tomatoes up in a skillet with a touch of coconut oil until they begin to break up in your pan)<br />
2 T unsweetened cocoa or carob powder<br />
1 T garlic powder<br />
1 T chili powder<br />
1-2 tsp cumin<br />
1 T cilantro<br />
dash of salt to taste<br />
2 T white vinegar<br />
3 T mustard (yellow tastes best- I like "Annies" organic yellow mustard)<br />
* If you normally add brown sugar/sugar to your chili and you're looking for that touch of sweet to counter the savory think about a little maple syrup (100% pure maple syrup)Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com12tag:blogger.com,1999:blog-6640853283425583803.post-60867929865738362162012-05-13T07:59:00.001-07:002012-05-14T06:14:10.615-07:00"You can judge a society by how they treat their weakest members." ~Mahatma Gandhi<div style="text-align: center;">
<span style="font-family: Calibri;"><strong><em>I generally include a healthy recipe with each post! Scroll down to the bottom! For more recipes and informational tid bits on health and fitness please stop by and like my Facebook page </em></strong><a href="http://www.facebook.com/pages/Cave-Princess/231706280250294"><strong><em>Cave Princess</em></strong></a><strong><em> !</em></strong></span></div>
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<span style="font-family: Calibri;"><strong>The importance of compassionately raised farm animals</strong> first plagued my thoughts about fifteen years ago.<span style="mso-spacerun: yes;"> </span>For a college psychology paper I extensively researched slaughterhouses in an effort to examine the effects such knowledge would have on my diet.<span style="mso-spacerun: yes;"> "</span>Freshman psyche reared its ugly head" (quote from the movie Clueless) as I searched to determine whether cravings and the primal drive to eat meat would overpower the graphic pictures that haunted my thoughts.<span style="mso-spacerun: yes;"> The result: </span>I became a vegetarian for a few years.<span style="mso-spacerun: yes;"> I</span>mages of the slaughterhouses (to include the morose former prison inmates and desperate for work immigrants that made up the vast majority of laborers) disturbed me to the point I was losing sleep, but in my heart I always knew I was more omnivore than herbivore.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Calibri;"><strong>A powerful urge to procreate overwhelmed me</strong> as I approached my thirtieth birthday.<span style="mso-spacerun: yes;"> </span>At that time I made the decision to start eating meat once again (mind you I hadn’t been the strictest vegetarian, but guilt did consume me each time I made the conscious choice to indulge in animal flesh); I resolved myself to the fact that incorporating meat back into my diet would give my future children the best nutritional start I knew to give them.<span style="mso-spacerun: yes;"> </span>In the beginning I had to push the unsavory thoughts of animal treatment to the back of my mind, but with time enjoying meat became possible.<span style="mso-spacerun: yes;"> </span>Of course it didn’t hurt that as I made this transition I had moved to Alaska and was surrounded by the freshest seafood and hunted game one can imagine.<span style="mso-spacerun: yes;"> </span>As I said before……. Paleo Paradise….. I just had no idea what the primal diet was back then!!!</span></div>
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<span style="font-family: Calibri;"><strong>Civilized, somewhat educated, compassionate</strong> yet wanting and needing diverse protein options - my struggles with this dilemma continued to plague me until I discovered the world of organic and primal eating.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Calibri;"><strong>Is buying pasture raised meat going to be more expensive?</strong><span style="mso-spacerun: yes;"> </span>Yes!<span style="mso-spacerun: yes;"> </span>But, the alternative outweighs the cost. <span style="mso-spacerun: yes;">Big chain</span> grocery stores don’t tell you where their animals come from, they don’t’ disclose the diet of the animals, they don’t mention the health of the animals and whether the animals have been given growth hormones or have been treated with antibiotics, and they certainly don’t describe the living conditions of the animals prior to slaughter.<span style="mso-spacerun: yes;"> </span>Going primal introduced me to the wonderful world of purchasing meat directly from farmers. It is not as difficult as you might think!</span></div>
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<li><span style="font-family: Calibri;">Most farmer's markets have meat vendors. Talk to the vendors at your local market. Ask about their ranching/farming practices. The meat at the market tends to be higher, but as a regular customer looking to purchase larger portions quite often vendors are open to more cost effective options. The meat may not be "organic"; it can be difficult to obtain such a rating from the USDA, but many small farms use organic practices. Just ask! </span></li>
<li>As I mentioned in <a href="http://www.caveprincess.com/2012/05/what-should-i-eat-trip-to-courthouse.html">What Should I Eat? Trip to Courthouse Farmer's Market</a> go to <a href="http://www.localharvest.org/"><span style="color: blue; font-family: Calibri;">www.localharvest.org</span></a> . Plug in your zip code and discover all of the small, local, farms near your community. Many of them offer online ordering/phone ordering where you establish a pick up location. If you have the time, use trips to the farms as learning experiences for your children. </li>
<li>If you're really pressed for time and need a truly convenient delivery option (right to your doorstep) I have used and recommend these online sources:<br /><a href="http://www.uswellnessmeats.com/">www.uswellnessmeats.com</a><br /><a href="http://www.txbarorganics.com/">www.txbarorganics.com</a><br /><a href="http://www.lavalakelamb.comhttp//www.rockymtncuts.com/maryjanes/">www.lavalakelamb.com<br />http://www.rockymtncuts.com/maryjanes/</a></li>
<li>In a pinch, Whole Foods does offer a meat selection with a grading system. Level 1- Level 5. Level 1- the animals are given a vegetarian diet. . . all the way up to Level 5- where the animals sleep with the farmers and get a nightly massage. This is going to be a more expensive option, but I have purchased level 5 small whole chickens for about $10.00!</li>
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<span style="font-family: Calibri;"><strong><em>Krista . . . I love animals and all, but this is outside of my budget. . .</em></strong> </span></div>
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<span style="font-family: Calibri;"><strong>Let me try to convince you. . .</strong> Here is an added benefit of eating grass-fed beef. It has higher levels of omega-3 fatty acids.<span style="mso-spacerun: yes;"> Plus it</span> is considered leaner and cooks faster than conventionally raised cattle. Cuts of meat with the bone still attached are generally less expensive, as are tougher cuts (which you can slow cook/pressure cook to solve that issue). Ground beef that has a higher fat percentage is also generally cheaper. If you're looking to cut fat intake go 50/50 with leaner packages.</span></div>
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<span style="font-family: Calibri;"><strong>As for the poultry we are expected to purchase at the grocery store</strong>, most of them come from chickens that are crammed into tiny cages for their entire lives, living in their own filth and<span style="mso-spacerun: yes;"> </span>given antibiotic feed that contain chemicals and hormones -and even more disturbing than antibiotics and hormones- they can also be fed parts of other chickens! Ever wonder why some mainstream chicken companies proudly promote a vegetarian diet? Scary. Search for pasture raised chickens from the sources I mentioned above! At the very least ensure the chickens you consume and serve your family have a vegetarian fed, no hormone, no antibiotic label on the packaging. When I first started to make the primal transition I purchased Purdue chicken products, because this company is starting to make an effort. Read their labels!</span></div>
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<span style="font-family: Calibri;"><strong>Organic eggs are very accessible at your typical grocery store</strong> and only cost about a dollar or so more for a dozen than your conventional eggs. Most often these eggs are labeled "Cage-Free". This is a good start. The eggs come from hens that are generally given the latitude to roam freely inside a factory and are given a vegetarian/antibiotic free diet.<span style="mso-spacerun: yes;"> That does not mean they will EVER spend a moment of their lives outside, however. </span>I purchase poultry and eggs that are specifically labeled pasture-raised, which means the birds live in open air pens. I like to think the eggs I scramble in the morning come from a little hen outside pecking away at insects. So what's in it for you (other than feeling good about yourself)? Eggs from pasture raised chickens are considered nutritionally superior, and they are _rarely_ plagued with salmonella. </span></div>
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<span style="font-family: Calibri;"><strong>I still haven't convinced you?</strong> Read this article <a href="http://www.usatoday.com/money/industries/food/story/2012-04-25/burger-king-pigs-eggs-cage-free/54534572/1">Burger King Promises 100% Cage-Free Eggs and Pork by 2017</a> . Burger King isn't exactly known as a pillar of health. This article demonstrates how animal health is becoming mainstream.</span></div>
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<span style="font-family: Calibri;"><strong>Still not ready to start transitioning?</strong> Rent/stream the documentary <a href="http://www.rottentomatoes.com/m/food_inc/">Food, Inc.</a> You will NEVER eat certain foods from certain companies EVER AGAIN. GUARANTEED! Warning. This film contains GRAPHIC images. I was unable to watch certain portions.</span></div>
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<span style="font-family: Calibri;"><strong><em>This journey may be too costly to fit into some budgets, but each small step can benefit your health and your soul!</em></strong></span></div>
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<span style="font-family: Calibri;"><strong><u>Reminders to save money:</u></strong></span></div>
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<li><strong>Buy in bulk</strong></li>
<li><strong>Purchase cuts with bone and skin still attached (skinless, boneless cuts are typically more expensive)</strong></li>
<li><strong>Purchase tougher cuts (use a slow cooker/pressure cooker to remedy)</strong></li>
<li><strong>Have a vegetarian night. Eggs and veggies for dinner!</strong></li>
<li><strong>Embrace the leftover. Reconstitute your meat.</strong></li>
<li><strong>Try organic whey or vegan protein powders. I'm always posting recipes on my Facebook page </strong><a href="http://www.facebook.com/pages/Cave-Princess/231706280250294"><strong>Cave Princess</strong></a><strong>. Sneak in your protein in creative ways! </strong></li>
<li><strong>Manage portions. Do you really need a side of beef? Eat half for dinner; throw some in your eggs for breakfast or lunch!</strong></li>
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Here is a Protein Bar recipe from fitness model/writer Jamie Eason that I revamped to make more primal friendly!<br />
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1 c almond flour<br />
2 scoops vanilla protein powder<br />
1/2 tsp baking soda<br />
3 T cocoa powder<br />
Stevia (liquid or powder) to taste<br />
1/2 tsp salt<br />
4 oz. filtered water<br />
2 eggs or 4 egg whites<br />
8 oz berry organic baby food (don't be scared; these taste great in the recipe)<br />
Mix. Bake 20-30 minutes at 350 degrees!<br />
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<strong><em>Please stop by </em></strong><a href="http://www.facebook.com/pages/Cave-Princess/231706280250294"><strong><em>Cave Princess</em></strong></a><strong><em> for more ideas!</em></strong></div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com9tag:blogger.com,1999:blog-6640853283425583803.post-49033203737789389372012-05-10T18:42:00.002-07:002012-05-10T19:11:00.313-07:00Favorite Product for FridayAs of right now,,, I am obsessed with <a href="http://www.sallybskinyummies.com/">http://www.sallybskinyummies.com/</a> ! I absolutely love, love, love this line . . .<br />
<a href="http://www.sallybskinyummies.com/#" rel="slide-3"><img alt="" height="120" src="http://cdn.shopify.com/s/files/1/0087/6452/t/3/assets/banner_slide3.jpg?1739" width="400" /></a><br />
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I let my little girls use these in the morning. They too need a little gloss before heading out the door in the morning.<br />
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I also am obsessed with . . .<br />
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<a href="http://www.sallybskinyummies.com/#" rel="slide-1"><img alt="" height="121" src="http://cdn.shopify.com/s/files/1/0087/6452/t/3/assets/banner_slide1.jpg?1739" width="400" /></a><br />
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I literally use these everyday. I have three colors! <br />
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Finally, I adore . . .<br />
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<img alt="Get Even Finishing Powder" src="http://cdn.shopify.com/s/files/1/0087/6452/products/getevenpowder_large_compact.jpg?1739" /><br />
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This finishing powder is so light yet so effective. For my "everyday" face, I put on a little concealer on my problem areas and then dust this on my entire face.<br />
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Please enjoy this quick little product review!Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com10tag:blogger.com,1999:blog-6640853283425583803.post-32128020961588054072012-05-09T11:38:00.002-07:002012-05-10T13:04:37.555-07:00What should I eat? Trip to the Courthouse Farmer's MarketIn my post, <u><a href="http://www.caveprincess.com/2012/05/i-want-to-lose-weight.html">Fat Loss- The Basics</a></u>, I mentioned how pesticides have been linked to a distortion of estrogen in the body which can in turn effect your fat loss or maintenance goals. Incorporating more organic or pesticide free foods into your diet does not have to be intimidating! <br />
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<strong><em>Most grocery stores carry organic options</em></strong>. Organic is going to be more expensive. Until you get more savvy you might be surprised at the increase of your food budget, so here are some money saving tips: <br />
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<strong>1</strong>. Shopping at organic specialty stores actually saves me money.<br />
<strong>2</strong>. Trader Joe's is VERY reasonable. They have an extensive amount of organic products, and they carry my favorite brand of packaged lunch meats/kid friendly hot dogs- Applegate- for about a dollar less than what I pay other places. <a href="http://www.applegatefarms.com/">http://www.applegatefarms.com/</a> . <br />
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<em>Here is little Bridget biting a package of Applegate pepperoni. Bridgey Bridge is my pickiest eater, but she enjoys meats with a ton of flavor. These are an easy protein source snack</em></div>
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<strong>3</strong>. If you stay away from the prepared food by the deli, Whole Foods is actually not insanely priced. They have a rep for being expensive (and the hot food/salad bar is pricey), but I haven't been overwhelmed by the price of their produce. Shop their deals; look for those little yellow tags. <br />
<strong>4</strong>. Buying produce in season is going to save you a ton of money. Avocados are wicked expensive, but I've been buying them for about .99 cents at Whole Foods this week. Asparagus and strawberries are in season right now! You can go to any number of U-Pick it farms and load up! What kid doesn't like having permission to get on his/her hands and knees and dig in the dirt?<br />
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<strong><em>Buy local. </em></strong>This website can steer you in the right direction. It offers a list of farmer's markets in your area, a list of local small farms, alternative grocery stores that offer organic products, coop programs, and online ordering options. <a href="http://www.localharvest.org/">http://www.localharvest.org/</a>. Through <a href="http://www.localharvest.org/">Local Harvest</a> I discovered Mom's Organic Market in Alexandria, Virginia. <a href="http://www.momsorganicmarket.com/retailer/store_templates/shell_id_1.asp?storeID=A6B40AE98C7842A98FC8DE4784880288 he">Mom's</a> is an extremely well priced all organic alternative grocery store. They even carry your bags out to the car without accepting tips! Who knows what gems you might find near you!<br />
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<strong><em>The most entertaining way to introduce organic food</em></strong> into your life, however, is heading over to your local farmer's market. It can be time consuming driving all over town searching for organic food, so I take my children to the market with me and try to turn it into a learning experience. We go most Saturday mornings (before T-Ball)! Not only are my children exposed to responsible farming and ranching practices, but they have fun selecting food that is good for them. We all know cupcakes are fun. Why not associate healthy food with fun? <br />
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<em>Brenden picking out a beautiful head of lettuce for Mommy's green "juice". It is so pretty! I hate to blend it!</em></div>
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<em>Brenden is not a fan of cucumbers. Bridget (Bridgey) sporting a major "dorky" (as we lovingly call it) face.</em> </div>
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<em>Brenden helps me pay for all of our farmer's market products! The vendors know us!</em></div>
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In honor of the warmer weather here is a little salsa recipe!<br /><br />
<strong><u>Chunky Cucumber Salsa</u>:</strong><br />
3 medium cucumbers (or 6 of the mini)<br />
1 mango, chopped (or 1 frz. bag)<br />
1 medium red pepper, chopped<br />
1 small red onion, finely chopped<br />
1 jalapeno pepper, very finely chopped<br />
3 cloves garlic, minced<br />
2 T white wine vinegar<br />
1 T fresh cilantro<br />
1 tsp salt<br />
1 package Stevia/or liquid Stevia to taste<br />
1/4 tsp cayenne pepper (if you want more heat)<br />
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Every day I post more tips and recipes on my Facebook page <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn">Cave Princess</a> ! Come by and say hello!<br />
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</script>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com6tag:blogger.com,1999:blog-6640853283425583803.post-24717670387823320922012-05-06T18:49:00.000-07:002012-05-23T14:03:58.362-07:00Fat Loss- The BasicsBeing FUELED BY NATURE is great and all, but I want to lose fat. These are some strategies that worked for me. Three and half years ago I walked into the delivery room weighing 205lbs. If you read my bio in "About Me" you know a lot about my fitness journey. The last time I had my body fat measured a few months ago I was between 13-16% (IT IS NOT AN EXACT SCIENCE-don't let numbers freak you out; just use them as a gauge that you're heading in the right direction). I feel most athletic and lean in that range. I'm not that lean right now. . . so I'm modifying my paleo approach to nutrition to accommodate this goal. <br />
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The beauty of going paleo, primal etc. is that you are not bogged down by numbers. Your primary aim is to feed your body with the best food choices available. There is no counting calories, no strict measuring of portions, no laborious food journals, etc. I started my "true" paleo friendly lifestyle by taking the Whole 30 Challenge. <a href="http://whole9life.com/category/whole-30/">Whole9/Whole30</a> . I highly recommend this program and would be happy to support anyone with any questions or "moments of waning motivation" (I know I had plenty of those). If that program is too excessive for you, but you're still looking to jumpstart into something new there is also the 21 Day Sugar Detox. <a href="http://balancedbites.com/sugar-detox">21 Day Sugar Detox</a>. When you first start to cut back on grains, dairy and sugar you will drop weight/fat quickly (especially if you have an excess), but there will come a time when you will plateau. AND YOU WILL PLATEAU. If you're goal is to have a healthy relationship with food (i.e. eat the best possible food choices 90% of the time and indulge in fun food and drink on occasion) then being FUELED BY NATURE is a perfect fit for you. I applaud those women that are confidant and proud of their bodies! But, if you're looking to push past a plateau of weight/fat loss then you might want to think about these suggestions:<br />
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1. <strong> Get enough protein. </strong>Protein prevents dips in energy while also keeping you fuller for longer. It slows the absorption of carbohydrates into the blood. This is why it is recommended that carbs be eaten with a protein source. Protein leads to lean muscle, and lean muscle plays an integral role in fat loss. Aim for 3/4-1gram of protein per pound of body weight. I like to keep my weight in the 120's, so each day my goal is to consume 100-120 grams of protein. I eat all day- about 5 small meals, each containing 20-25grams of protein. <br />
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2. <strong> Measure your food intake.</strong> When I'm not looking to cut fat I "eyeball" my portions and aim to eat "clean" 90% of the time, but when I'm serious about fat loss I get strict. This winter I took a break from logging everything I ate and simply made sure most of meals consisted of vegetables, lean meats and healthy fats (and practiced portion control on my unhealthy food choices). Now that I'm serious about leaning out I've started measuring again. I HAVE to watch what I eat. I gain fat easily and quickly (specifically in my butt-that is why I will be posting butt workouts in the near future; you many not be able to spot reduce, but you sure can work to build muscle in your "problem" areas). <br />
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Steps for successful measuring:<br />
<u><br />Keep a food diary</u>- I use FitDay (free) <a href="http://www.fitday.com/">http://www.fitday.com/</a> . I also like to use the free My Fitness Pal App. (just be careful with this food log; it recommends fewer protein grams and higher carbs; I just ignore it when I go into red with protein). There are many other online food diaries to choose from including <a href="http://www.livestrong.com/">http://www.livestrong.com/</a> and <a href="http://www.sparkpeople.com/">http://www.sparkpeople.com/</a>. These programs take the guess work out of counting calories, fat grams, carb grams, sugar grams, protein grams. . . The databases are HUGE, so many of your common foods are easily found. <br />
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<u>Purchase a food scale</u>- Most of us know a portion of meat should fit into the palm of our hand, but do you really know how many grams of protein you're eating? Weigh your food. It takes an extra minute.<br />
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<u>Love your measuring cups</u>- I bought really cute measuring cups, so that I would have "fun" measuring my food. <a href="http://www.amazon.com/Ganz-Measuring-Cups-Set-Love/dp/B002QSYIMK/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1336346218&sr=1-1">www.amazon.com/Ganz-Measuring-Cups</a> <br />
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3. <strong>Watch sugar and starchy carb consumption.</strong> Carbs do not make you fat. Be mindful of how you incorporate them in your diet, however. Using one of the tools listed above you can determine exactly how many carbohydrate grams you should be consuming to lose fat and gain lean (not bulky) muscle. If you're limiting your caloric intake and consuming at least 100 grams of protein that doesn't leave room for downing countless grams of carbohydrates. Tips: <br />
<em>* Limit fruit if you're looking to lean out. Eat fruit in the morning or after a workout.<br />* Eat carbs with a protein. Even "healthy" carb choices should be accompanied with a protein source.</em><br />
<em>* Carbs are quick energy resource. If you're getting ready to climb into bed do you need a quick energy source? No. Taper starchy carbs down as the day progresses.<br />* Limit starchy carbs. Stick with cruciferous vegetables.</em><br />
* <em>Ask yourself why you "need" that cup of whole wheat pasta. Is it because you're looking to feel full? Often whole grains are used to "keep you full". Is that the healthiest choice? A big plate of cabbage and two eggs "keeps you full" as well. How do I know? That is what I had for dinner.</em><br />
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4. <strong>Lift heavy weights.</strong> Incorporate heavy weights into your workout regimen. Women always say they want to tone. If you don't have any muscle built what do you expect to tone? Fat doesn't tone. Lean muscle is needed to see visible definition. Another argument for weight lifting is the fat burning potential lean muscle has while you are at rest. Lean muscle also affects your growth hormone and testosterone levels- both of which aid in fat loss. <br />
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5. <strong>Detox high estrogen levels in your body. </strong>Elevated levels of estrogen in your body may effect your ability to burn fat. You can lower estrogen by eating foods that help detox the hormone (kale, cabbage, broccoli, cauliflower, bok choy, green tea). Avoid soy which studies have linked to elevated estrogen levels. Pesticides and BPAs have also been associated with altering estrogen within the body. Avoid plastic products as much as possible and start making the switch to organic foods. High cortisol levels from stress may also affect your estrogen. Lowering cortisol can be accomplished by low intensity workouts such as walking or yoga. High intensity workouts like weight-training and interval training can aid in lowering cortisol long term. Varying the intensity of your exercise truly aids in your overall fitness. Try doing high intensity cardio workouts (sprints for example) 2-3 times a week, resistance training (lifting heavy things) 4-5 times a week, combined with days reserved for low intensity exercise. I do yoga on Fridays to "lengthen" and stretch out my muscles after a long intense week.<br />
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6. <strong>Eat. </strong>You must have a caloric deficit to lose weight, but cutting calories alone will not improve body composition. All calories are not created equally. You will lose weight by eating 1000 calories a day of chocolate cake, but this won't help you lose fat and look lean. Starving yourself to lose weight will lead to a loss of muscle. You NEED muscle to change the shape of your body and to burn fat. I'm about 5'5" and roughly 125 pounds. Pounds are meaningless (except to use as a basic tool). Right now I'm eating between 1200-1800 calories (depending on workout intensity) of protein and veggies every 3-5 hours. Much less would lead to a loss of muscle and awaken the body's propensity to hold onto fat for survival.<br />
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In my effort to support your protein intake here is a vegetarian friendly <strong><u>Protein Brownie </u></strong>recipe that I have modified to make "paleoish"! Happy eating!<br />
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<strong><u>Protein Brownies:</u></strong>1/2 cup almond flour<br />
2 scoops chocolate protein powder (Jay Robb brand recommended)<br />
1/4 cup unsweetened cocoa powder<br />
1/2 tsp baking powder<br />
1/4 tsp salt<br />
Stevia to taste/desired sweetness<br />
1 tsp vanilla extract<br />
4 eggs<br />
Bake 350 degrees for 25 minutes<br />
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Come visit my Facebook page <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn">Cave Princess</a> for more recipes and bits of information!Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com4tag:blogger.com,1999:blog-6640853283425583803.post-82829409914209440612012-05-04T15:55:00.001-07:002012-05-09T06:30:07.211-07:00Time Saving Suggestions<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><strong><em>How can I find the time?</em></strong><span style="mso-spacerun: yes;"> </span>I work sixty hours a week. I have to balance school with a job and friends. I’m a single mother. I have four kids.<span style="mso-spacerun: yes;"> </span>I’m an exhausted new mother.<span style="mso-spacerun: yes;"> </span>Everyone has a legitimate reason to feel overwhelmed by embracing a diet FUELED BY NATURE void of packaged and processed food, but once you make the commitment to your health good choices will become EASY.<span style="mso-spacerun: yes;"> </span>Not lying.<span style="mso-spacerun: yes;"> You're going to make the time, because your </span>palate won't be able to handle half the crap you used to crave. </span></div>
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<span style="font-family: Calibri;"><strong><em>I am Blessed with the ability</em></strong> to stay home with my children, so admittedly I can be more flexible with my schedule than a woman who juggles a job with her countless other demands.<span style="mso-spacerun: yes;"> </span>However, my husband is active duty military.<span style="mso-spacerun: yes;"> </span>His position takes him away from the family for extended periods of time, and when he is home the hours he works are very demanding.<span style="mso-spacerun: yes;"> </span>Most mornings he leaves before the children awake and barely makes it home to kiss them goodnight.<span style="mso-spacerun: yes;"> </span>Ask many military spouses- we are single parents, often nowhere near our families to offer additional support. My husband will be transferring to a new position next month.<span style="mso-spacerun: yes;"> </span>(We’re moving again!<span style="mso-spacerun: yes;"> </span>Our third in three years! ) This new position will actually require quite a few hours of volunteer work from me.<span style="mso-spacerun: yes;"> </span>Raising three strong-willed children ages six and under combined with studying for my personal training certification, researching for my blog, and preparing for my volunteer work keeps me busy enough! <span style="mso-spacerun: yes;"> </span>So, like all of you, I still experience the stress of juggling numerous priority boxes.</span></div>
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<span style="font-family: Calibri;"><strong><em>Embracing a predominately all natural diet</em></strong> can feel overwhelming, because it requires so much planning, preparation and precious time.<span style="mso-spacerun: yes;"> Take it one step at a time. Adopt healthy changes at your pace. </span>Here are some of my favorite time-saving techniques.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">I plan my menu for the week, so that I have the proper amount of meat and vegetables ordered or purchased (I order a lot online and haunt farmers markets; I'll share some of my favorite websites soon). Having a weekly menu also makes trips to the grocery store more efficient.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">I’m not partial to dedicating a large portion of one day to cooking, but many of my successfully fit friends swear by this approach.<span style="mso-spacerun: yes;"> </span>They prepare large amounts of meat (grill, roast), slice vegetables and fruits, bake, etc. for the week on one day.<span style="mso-spacerun: yes;"> </span>Many of the women I have observed taking this approach who are on a fat loss or weight loss journey divide their portions on this day as well. I prefer to make my homemade mayo (super easy with a blender), prepare marinades and sauces, and bake paleo desserts for the babies on my prep day, using my other time saving techniques throughout the week. <span style="mso-spacerun: yes;"> </span></span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">If I’m making chili or marinara sauce I double the recipe and freeze the second portion. If I’m making coconut flour waffles or pancakes I double the batch and pop them in the freezer to be heated in the toaster upon request.<span style="mso-spacerun: yes;"> </span>Same goes for other paleo treats- that way I am able to offer homemade desserts throughout the week without stress.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Maybe you don’t have time to prepare a homemade breakfast, lunch and dinner.<span style="mso-spacerun: yes;"> </span>Quite often I put leftover meat in my son’s lunch.<span style="mso-spacerun: yes;"> </span>People always pack cold turkey or cold roast beef sandwiches… what’s the difference???<span style="mso-spacerun: yes;"> </span>It’s the same thing minus the insulin spiking wheat and potentially destructive gluten!<span style="mso-spacerun: yes;"> </span>Leftovers also make delicious breakfasts.<span style="mso-spacerun: yes;"> </span>Get over the fact you’re eating last night’s stir fry at 7:00 am!<span style="mso-spacerun: yes;"> </span>If you have left over grilled chicken take a few minutes before cleaning up the kitchen for the night and prepare a yummy chicken salad with your paleo mayo and a little curry.<span style="mso-spacerun: yes;"> Recipes for both at the bottom of the post. When I was single I rarely cooked, because I thought I'd waste half of the food. Embrace the leftovers and reconstitute the ingredients. </span></span><br />
<span style="font-family: Calibri;">5. I came across this website and was really impressed with this easy and cost efficient lunch solution.<span style="mso-spacerun: yes;"> <a href="http://lifehacker.com/5857420/make-salad-in-a-jar-for-an-easy-grab+and+go-lunch-that-stays-fresh-for-days">Salad in a Jar!</a> </span>Pre-made salads in mason jars! Chop veggies, layer in a mason jar, store in fridge, shake and toss when ready to consume!<span style="mso-spacerun: yes;"> </span>Genius! </span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">When I’m chopping vegetables for dinner I always cut enough for breakfast omelets.<span style="mso-spacerun: yes;"> </span>In the past the thought of eating sweet potatoes in the morning or early afternoon was wicked unappetizing, but do you have any idea how delicious sweet potatoes are sauteed with some chicken sausage, a little bit of apple and a couple eggs?<span style="mso-spacerun: yes;"> </span>Oh my!<span style="mso-spacerun: yes;"> </span>What a perfect post work out meal- protein and healthy carbs! My children are addicted to sweet potato fries, jicama fries, etc.<span style="mso-spacerun: yes;"> </span>Knowing this, when chopping up these veggies, I prep enough to use for a second meal. Why not save time?<span style="mso-spacerun: yes;"> </span>The cutting board is already out and knife already dirty!</span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Perhaps you’re trying to spend more quality time with your family and the thought of all this preparation seems daunting.<span style="mso-spacerun: yes;"> </span>Turn your kiddos into mini sous chefs!<span style="mso-spacerun: yes;"> </span>Brenden, Brielle and Bridget feel so empowered using the hand mixer, pouring ingredients into bowls, or stirring with wooden spoons.<span style="mso-spacerun: yes;"> </span>I also let them make suggestions - like: adding chocolate chips to our waffle batter.<span style="mso-spacerun: yes;"> T</span>he Bs are far more open to eating new dishes if they have had a hand in the preparation! </span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Keep your pantry stocked with the basics.<span style="mso-spacerun: yes;"> </span>Always.<span style="mso-spacerun: yes;"> </span>Coconut milk, organic canned tomatoes and curry can create a myriad of quick and easy meals.<span style="mso-spacerun: yes;"><br /> <br /><strong><u>Pantry Item Staples: Example of what I always have on hand!</u></strong></span></span><br />
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"><span style="font-family: Calibri;"><br /><strong>~ coconut milk-canned (Native Forest; Thai Kitchen)<br />~ coconut oil (solid form for hot temps)<br />~ virgin coconut oil (solid form for hot temps with coconut taste)<br />~ coconut flakes (no sugar added)<br />~ flour (almond, coconut)<br />~ olive oil, macadamia nut oil, avocado oil etc. (for dressings and marinades)<br />~ spices (<a href="http://www.penzeys.com/cgi-bin/penzeys/shophome.html">http://www.penzeys.com/cgi-bin/penzeys/shophome.html</a>) <br />~ salt (</strong><a href="http://www.sustainablesourcing.com/index.php?page=product&category=01--HimalaSalt&display=120"><strong>Himala Salt</strong></a><strong>)<br />~ raw nuts (walnuts, pecans, almonds)<br />~ unsweetened cocoa powder<br />~ troll-pole caught canned tuna<br />~ canned tomatoes (Muir Glen organic is my fav because I can find it in the commissary)<br />~ tomato paste (Muir Glen organic)<br />~ stone ground mustard</strong><br />
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Buy a slow cooker or a pressure cooker and splurge on a good blender. My slow cooker gets a workout at least three or four days a week.<span style="mso-spacerun: yes;"> </span>I can purchase tougher (less expensive) cuts of grass-fed beef when I use a slow cooker/pressure cooker, because the method in which it is heated leaves virtually any cut beyond fork tender.<span style="mso-spacerun: yes;"> </span>As for my blender. . . My Vitamix. . . I'm so in love.<span style="mso-spacerun: yes;"> Every morning </span>I make green smoothies.<span style="mso-spacerun: yes;"> </span>Post to follow soon!!! </span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><span style="font-family: Calibri;">Next time you roast a whole chicken turn it into an opportunity to make homemade chicken stock/broth.<span style="mso-spacerun: yes;"> </span>Put your whole chicken in a slow cooker or pressure cooker; fill with filtered water until your chicken is covered; add a few celery stalks and carrots (no need to peel; you’re not going to be eating these veggies); stuff the chicken with some lemon; add tablespoon of apple cider vinegar and spices.<span style="mso-spacerun: yes;"> </span>I also include a fair amount of sea salt.<span style="mso-spacerun: yes;"> </span>(Many recipes do not include salt, but I prefer the flavor with some salt).<span style="mso-spacerun: yes;"> </span>Strain the liquid in a colander; store in the fridge over night; scrape off the film that forms at the top of your container.<span style="mso-spacerun: yes;"> </span>Freeze what you don’t use!<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: Calibri;">10. Always make a shopping list!</span></div>
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<span style="font-family: Calibri;"> <strong><u>Homemade Mayo Recipe</u></strong></span><span style="font-family: Calibri;"><br />1 egg from a pasture raised chicken<br />1-2 T lemon juice<br />1 cup lightly flavored (not extra virgin) olive oil or macadamia nut oil (which is expensive)<br />salt and pepper to taste (1/4-1/2 tsp)</span><span style="font-family: Calibri;"><br />I can't recommend this recipe unless you use a pasture egg. They are considered safe to consume raw. <a href="http://www.ncbi.nlm.nih.gov/pubmed/12022671">http://www.ncbi.nlm.nih.gov/pubmed/12022671</a> If you don't feel like reading the article it basically states that the number of cases of Salmonella from pasture eggs is negligible. </span><span style="font-family: Calibri;">Put egg, lemon juice, salt and pepper in blender/food processor. SLOWLY add the oil. Drizzle it in. This process should take you about 2-3 minutes, so clear out the kitchen if anyone is annoyed by the sound of a blender. Cover. Refridgerate. Good for about a week.<br /><br /><strong><u>Curry Chicken Salad<br /> </u></strong>1-2 cups cooked and diced chicken breast,chicken thigh, etc. (great recipe for leftovers)<br />1-2 T Homemade mayo (or pick up some organic mayo made with olive oil)<br />1-1/2 T curry powder<br />1 handful of sliced raw almonds<br />salt/pepper to taste<br />Mix ingredients well</span><span style="font-family: Calibri;"><br />Experiment with a little dried fruit (if you've got some calories/sugar grams to spare). I have used 1-2 T raisins, a handful of diced dried apricots.<br />OR.... Fold in some fresh pineapple! I love the way the curry works with the pineapple.<br />Serve over a big pile of greens! Hey you could put it in your "salad jar"!</span><span style="font-family: Calibri;"> </span><br />
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<strong><span style="font-family: Georgia, "Times New Roman", serif;">Check out my Facebook page . . . <a href="http://www.facebook.com/pages/Cave-Princess/231706280250294?ref=tn_tnmn">Cave Princess</a> . . . I try to post additional recipes and articles! </span></strong><br />
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<br /></div>Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com2tag:blogger.com,1999:blog-6640853283425583803.post-30151961463375340542012-05-03T15:54:00.000-07:002012-05-04T14:38:58.422-07:00What else should I eat? Are grains the devil?Are grains an evil substance placed on Earth to make us fat and unhealthy? I'm not that extreme in my paleo-friendly views; I simply try to fuel my body with the best nutritional options. Is a whole wheat dinner roll better for me than a cup of broccoli? No. Is whole wheat pasta better for me than a serving of green beans cooked up with some almonds? No. Is steamed brown rice better for me than a large leafy green salad? No. I want to be inclusive. I want everyone to be able to pick up and use some of this knowledge. I want you to share your knowledge with me. Even if you never embark on this journey at the very least you will think twice about stuffing your face with empty calories that may actually be doing some harm to your body. What kind of harm? This is just one example: a leaky gut <a href="http://www.womentowomen.com/digestionandgihealth/leakygutsyndrome-intestinalpermeability-page2.aspx">http://www.womentowomen.com/digestionandgihealth/leakygutsyndrome-intestinalpermeability-page2.aspx</a> . There are many viable food alternatives out there that are equally as delicious (if not more because you know you're fueling your body responsibly) as the traditional staples in the Standard American Diet (SAD). Below I've included a homemade protein bar recipe as just one little example.<br />
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Grains are a sensitive topic. If you have celiac disease (an immune reaction in the small intestines that causes damage to the inner surface of the small intestine and an inability to absorb certain nutrients) eliminating the gluten found in grains is vital to your survival. Most of us do not live with such a severe reason to give up eating pizza, but through this blog I plan to offer you a few examples of how becoming FUELED BY NATURE has made my life better. Most importantly, however, is the positive changes I have seen in my children. By taking grain options out of their daily lives (don't let me fool you they love soccer and T-ball season for all of the snacks) they are open to trying new foods and eat a wider variety of fruits and vegetables. I can't wait to share with you some of our snack ideas! They too are FUELED BY NATURE, and are extremely happy, healthy children. Mind you- I still order them pizza and cheesy bread from Naked Pizza (it is mostly organic with probiotic crust...check them out online) on "pizza Fridays"! <br />
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I modified this recipe from Jamie Eason, a fitness model/writer and spokesperson for BodyBuilding.com, and made it paleo-friendly.<br />
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Carrot Cake Protein Bars<br />
1 C Almond Flour (1/4 C= 160 cal; 14 g fat; 6 carb; 6 protein)<br />
2 scoops vanilla protein powder (I use Jay Robb brand)<br />
1/4 tsp baking soda<br />
1/4 tsp salt<br />
1/8 tsp nutmeg<br />
1/8 tsp all spice<br />
3 whole eggs (as a lower calorie option her recipe calls for egg whites)<br />
2 four ounce jars of organic baby food carrots (sounds scary but works so well)<br />
1/4 C unsweetened almond milk<br />
1/4 C raw honey or maple syrup (the real deal variety not the sugary crap). You can also sweeten the bars with 1/8 C powdered <strong>Stevia</strong> (expensive) but add a bit more almond milk to keep the consistency like pancake batter or just add a few drops of liquid <strong>Stevia</strong>. <a href="http://www.stevia.net/">http://www.stevia.net/</a>. <em><strong>Truvia</strong></em> is another option, but I haven't researched it much. I like the taste of <strong>Truvia</strong>, but there isn't a ton of research on Rubiana and Erythritol<strong> </strong>(two ingredients in Truvia). I do know that <em><strong>Splenda</strong></em> can be a controversial sweetener. Sucrolose (brand name Splenda) gives me wicked headaches. Probably not a good sign, so I don't feel comfortable recommending this sweetener. Plus anything 600 times as sweet as table sugar can't be good for your blood sugar levels. Poor body must get confused!<br />
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Bake your bars at 350 degrees for about 20-30 minutes (or until your knife comes out clean)<br />
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These are delicious!!! Where can you find Almond Flour??? Little Bridgey found hers at the local commissary! Stevia and Truvia are located in the sugar aisle of your grocery store.<br />
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I understand most people are not going to completely eliminate rice and grains from their diets. My husband, Shane, is one of those people! He eats what I cook and enjoys my cooking, so by proxy the man eats a 65-75% primal oriented diet. Shane supports my paleo endevours with the children, because he has witnessed an incredible improvement in their attitudes towards healthy food, (Brenden, my six year old son, is always giving us warnings about fats, oils and sweets), but he is not ready and may never be ready to commit to a primal lifestyle. I'm fine with that! But,,, I do insist that he eats "clean" carbohydrates. I don't purchase grains very often, but I do keep one loaf of bread in the freezer for Shane. It is <strong>Ezekiel Bread </strong><a href="http://www.foodforlife.com/">http://www.foodforlife.com/</a>. <strong>Ezekiel bread</strong> is made from sprouted whole grains. Bodybuilders often incorporate <strong>Ezekiel bread</strong> into their diets because the Food For Life company claims their bread has all <strong>9 essential amino acids. </strong>Are you paying attention vegetarians??? Amino acids are the building blocks of protein. This bread claims to contain <strong>18 amino acids of which 9 are essential</strong>! Sounds way better for you than a piece of pretend wheat bread loaded with hidden sugars. This bread is located in the freezer section of your grocery store.<br />
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If you're going to eat grains, make them clean! Tosca Reno has an entire line of "clean eating" cookbooks available. Be careful if you're looking to cut fat. . . _some_ of her recipes are heavy on on the carbs, but I own a few of her cookbooks and feel comfortable recommending them to individuals. You might also like her story; she reinvented herself "later" in life.<br />
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Thanks for reading!Anonymoushttp://www.blogger.com/profile/18192023209221397526noreply@blogger.com2