One of the the best things you can do for your body is fuel it right, and there's nothing better than veggies.
In
the winter, at least for me, it gets a little harder to get in all 7 to
9 servings of vegetables my body needs. When it is cold and rainy
outside, and all I want is comfort food, a salad or crunchy carrots just
doesn't seem to fit the bill.
That's where this soup
comes in. Warm and delicious, and versatile enough to enjoy as a snack
or a full meal, veggie soup is comfort good that it good for your body.
Your
challenge for the week: Cook up a big pot of veggie soup on the first
day of the challenge. Add your favorite veggies, or add some protein to
make it a complete meal. Eat it when you need a snack, or a meal, or
just something warm and delicious. Enjoy your comfort food, and know
that you are doing something great for your body and your health.
Have a great week!
VEGGIE SOUP
1-2 cloves fresh garlic
1 can diced tomatoes
3-4 (or more) cans chicken broth
1 onion
1 head of cabbage
3-4 carrots
3-4 celery stalks
1 red bell pepper
1-2 yellow squash
1-2 green squash
Chop
all the vegetables and saute all but the squash in a big soup pot with a
little oil and add 2-3 cloves of fresh chopped garlic. Saute for about
15-20 minutes until the veggies are starting to get soft. Chop and add
the squash and 1 can of diced tomatoes. Then add 3-4 cans of chicken
broth, or more if you want it soupy. Bring to a boil and then turn down
to a simmer for about 30-40 minutes.
You can add
whatever vegetables you like to this soup. To change it up use a can of
Rotel tomatoes with mild green chilies, or add a can of kidney beans,
black, beans, garbanzo beans, pinto beans or potatoes. You can also add
turkey or chicken for a change.
Friday, February 22, 2013
Friday, February 15, 2013
2013 Weekly Challenge #7: Declutter your life!
This week’s challenge is to de-clutter your life!
Clutter can be draining and de-energizing. By getting more organized, you simplify and live a more meaningful life. I don't know about you, but when I'm surrounded by crap, I feel like crap and can't live my best life.
This week, pick a drawer, a closet, or a room depending on your time and ambition and get rid of the junk! You can give away things you no longer use, and dust off the things you forgot you had! You will live more simply and freely as you de-clutter one step at a time.
Have an outstanding week!
Clutter can be draining and de-energizing. By getting more organized, you simplify and live a more meaningful life. I don't know about you, but when I'm surrounded by crap, I feel like crap and can't live my best life.
This week, pick a drawer, a closet, or a room depending on your time and ambition and get rid of the junk! You can give away things you no longer use, and dust off the things you forgot you had! You will live more simply and freely as you de-clutter one step at a time.
Have an outstanding week!
Friday, February 8, 2013
2013 Weekly Challenge #6: What's YOUR excuse?
This week is about excuses.
We all have them...the voices in our heads that come up with amazing reasons not to work out, to procrastinate on a project, or to avoid someone we promised to spend time with. These voices are excuses, and we really all do have them and heed them more than we should.
How are your excuses preventing you from living your best life? How do your excuses steal you Mojo?
If you are having a hard time getting motivated, or staying motivated, take a look at why. What are YOUR excuses and why are you sabotaging yourself?
Your challenge this week: Listen to the voices that make up your excuses and hear what they are saying. Write them all down. Then come up with a strategy to defeat them. Use a reward systems, an accountability partner or even a simple mantra to break through your excuses and get back to (fitness) business.
Remember this: If something is truly important to you, you will find a way to make it happen. If it isn't truly important, you can always find an excuse.
How important is your MOJO to you?
Have a great week!
We all have them...the voices in our heads that come up with amazing reasons not to work out, to procrastinate on a project, or to avoid someone we promised to spend time with. These voices are excuses, and we really all do have them and heed them more than we should.
How are your excuses preventing you from living your best life? How do your excuses steal you Mojo?
If you are having a hard time getting motivated, or staying motivated, take a look at why. What are YOUR excuses and why are you sabotaging yourself?
Your challenge this week: Listen to the voices that make up your excuses and hear what they are saying. Write them all down. Then come up with a strategy to defeat them. Use a reward systems, an accountability partner or even a simple mantra to break through your excuses and get back to (fitness) business.
Remember this: If something is truly important to you, you will find a way to make it happen. If it isn't truly important, you can always find an excuse.
How important is your MOJO to you?
Have a great week!
Friday, February 1, 2013
2013 Weekly Challenge #5: A Healthy Super Bowl
Leading a fit and healthy lifestyle doesn't mean you have to forgo the celebrations this weekend. Mama Bootcamp is not a diet, it's a lifestyle change and so you can still enjoy fun gatherings like a Superbowl Party but with delicious, healthy food. Your challenge this week is to consider nutrient-packed healthy party foods and keep away from the over-processed junk food. Dips like salsa or hummus are great with carrots and jicima. Fresh salsa from the deli or dairy case is better than jarred on the shelf. If you serve them with chips, go with the baked style instead of fried. Every supermarket around will be featuring avocados on sale this week since guacamole is a popular football party food.
Here is a great recipe for guacamole from our food coach Erika!
Erika's Easy Guacamole
2 or 3 medium sized ripe avocados (if avocados are from Costco, 2 makes a lot)
Juice from 1 lime or 2 tsp of lime juice
2 tablespoons fresh style salsa or pico de gallo (Casa Sanchez mild salsa is my favorite brand)
Chopped fresh cilantro, about 1 tablespoon
Kosher salt, fresh ground pepper and garlic powder- season to taste
Remove avocado flesh from the skin and in a medium size bowl mash slightly with a fork, but leave it a bit chunky. Mix in lime juice, salsa and cilantro. Season with salt, pepper and garlic powder. Taste and add more of anything you want more of. You can add more heat with a dash of hot sauce (like Frank’s or Crystal brand) or a dash of cayenne pepper. Note: I don't care for chopped raw onion in my guacamole, I find it too strong and takes away from the star of the show, avocado. The addition of the fresh salsa adds just the right amount of onion and tomato as a hint of seasoning. But if you love onion, go for it.
The most important part of your party plan should be just that: PLAN! Plan what you will eat, and what you will skip. Plan to bring your favorite water bottle and use it to stay hydrated. Plan to have a great day! And, of course...plan to cheer on the 49ers!
Have a great week!
Friday, January 25, 2013
2013 Weekly Challenge #4: A Complaint Free Week
In week one, we talked about paying attention to the positive things
in your life. This week's challenge is a play on the same idea:
Whatever you feed grows.
This week, continue to feed the positive by eliminating negative words from your life.
How many times in a day do you engage in negative self talk? "I can't do this!" "My hips are too wide!" "I'm too slow a runner!" And how often do you complain about other things? "My husband never puts his dirty clothes in the hamper!" "My mother in law calls too early in the morning!"
We all do it, and it can a hard habit to break!
Give yourself a little visual (and physical) reminder of this week's challenge. Put a rubber band around your wrist and wear it like a bracelet. When you catch yourself in a complaint, give the band a tug. SNAP SNAP!
When you stop complaining, you have no choice but to focus on the positive. And by feeding only the positive, the good stuff grows and grows.
Have a GREAT (and complaint free) week!!
This week, continue to feed the positive by eliminating negative words from your life.
How many times in a day do you engage in negative self talk? "I can't do this!" "My hips are too wide!" "I'm too slow a runner!" And how often do you complain about other things? "My husband never puts his dirty clothes in the hamper!" "My mother in law calls too early in the morning!"
We all do it, and it can a hard habit to break!
Give yourself a little visual (and physical) reminder of this week's challenge. Put a rubber band around your wrist and wear it like a bracelet. When you catch yourself in a complaint, give the band a tug. SNAP SNAP!
When you stop complaining, you have no choice but to focus on the positive. And by feeding only the positive, the good stuff grows and grows.
Have a GREAT (and complaint free) week!!
Friday, January 18, 2013
2013 Weekly Challenge #3: Make an Appointment for Fitness!
If you ask an average woman on the street why she doesn't exercise
regularly, odds are the answer will be "I don't have time." And the
truth is, there isn't a single one of us who has enough time to do
everything that needs doing.
Most of the important "to do's" in our lives are scheduled in advance. Dentist? Doctor? Hair cut? Lunch with a friend? Send a card for Aunt Dianna's birthday? Just about all of these things get planned in advance - written on a calendar, note, list, etc.
Something as important as your own health deserves at least equal attention!!
This week, schedule an appointment for fitness. Sit down with your calendar (or favorite tech gadget) and set the date and time for your workouts. When will you exercise? Where? What specifically are you going to do? Will you have a workout partner? Record it all wherever you keep track of all your other appointments. And then...
KEEP THE APPOINTMENT. You wouldn't stand up your doctor, boss or best friend would you? Give yourself the same courtesy and respect.
By Sunday night at 7pm, have your schedule set. For a little extra accountability, let your coach know what your schedule is, and email her after each of your appointments.
Now go get your calendar and plan for a great week!
Most of the important "to do's" in our lives are scheduled in advance. Dentist? Doctor? Hair cut? Lunch with a friend? Send a card for Aunt Dianna's birthday? Just about all of these things get planned in advance - written on a calendar, note, list, etc.
Something as important as your own health deserves at least equal attention!!
This week, schedule an appointment for fitness. Sit down with your calendar (or favorite tech gadget) and set the date and time for your workouts. When will you exercise? Where? What specifically are you going to do? Will you have a workout partner? Record it all wherever you keep track of all your other appointments. And then...
KEEP THE APPOINTMENT. You wouldn't stand up your doctor, boss or best friend would you? Give yourself the same courtesy and respect.
By Sunday night at 7pm, have your schedule set. For a little extra accountability, let your coach know what your schedule is, and email her after each of your appointments.
Now go get your calendar and plan for a great week!
Friday, January 11, 2013
2013 Weekly Challenge #2: Drink your Water!
Drinking lots of a water is one of the easiest way to improve your
health and change your body. We recommend that you drink 80 to 100
ounces every single day.
Other than the fact that water tastes refreshing and clean, there are so many other benefits of drinking 80 ounces or more of water every day. Here are just a few…
** Being hydrated reduces/eliminates headaches
** Being hydrated fights fatigue/give you energy
**Drinking water is an appetite suppressant (most of the time that you think you are hungry, you are actually thirsty)
** Water helps kidney functioning properly
** Water helps Liver metabolize and flush out fat and toxins
** You can burn 30% more calories when hydrated
** Being hydrated will give you beautiful skin and hair
** Your body is over 80% water (need I say more)
But wait, there’s more! Drinking water at the correct time maximizes its effectiveness on the Human body as well:
2 glasses of water after waking up; helps activate internal organs
1 glass of water 30 minutes before a meal; helps digestion
1 glass of water before taking a bath; helps lower blood pressure
1 glass of water before going to bed; avoids stroke or heart attack
Find your Mojo with 80-100 ounces every day. Your body will love you for it!
Other than the fact that water tastes refreshing and clean, there are so many other benefits of drinking 80 ounces or more of water every day. Here are just a few…
** Being hydrated reduces/eliminates headaches
** Being hydrated fights fatigue/give you energy
**Drinking water is an appetite suppressant (most of the time that you think you are hungry, you are actually thirsty)
** Water helps kidney functioning properly
** Water helps Liver metabolize and flush out fat and toxins
** You can burn 30% more calories when hydrated
** Being hydrated will give you beautiful skin and hair
** Your body is over 80% water (need I say more)
But wait, there’s more! Drinking water at the correct time maximizes its effectiveness on the Human body as well:
2 glasses of water after waking up; helps activate internal organs
1 glass of water 30 minutes before a meal; helps digestion
1 glass of water before taking a bath; helps lower blood pressure
1 glass of water before going to bed; avoids stroke or heart attack
Find your Mojo with 80-100 ounces every day. Your body will love you for it!
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