Chastity: Remain pure and modest. True love is worth waiting for.
Temperance: Practice moderation. There is such thing as too much of a good—or bad—thing.
Charity: Be loving and kind towards others.
Diligence: Have a zealous work ethic. Never become lazy.
Patience: Persevere in the face of difficulty without anger or disturbance.
Kindness: Be pleasant and tender towards others.
Humility: Remain humble, not proud. Do something out of the goodness of your heart without expecting anything in return.
Wednesday, April 28, 2010
Thursday, April 22, 2010
Fresh and Healthy Italian Recipes!
There is nothing better than refreshing and healthy Italian food that's beneficial to your health—and figure ;)
Try these for lunch, dinner, or as a satisfying snack!
"Insalata Caprese"
Ingredients:
4 large ripe tomatoes, sliced 1/4 inch thick
1 pound fresh mozzarella cheese, sliced 1/4 inch thick
1/3 cup fresh basil leaves
3 tablespoons extra virgin olive oil
fine sea salt to taste
freshly ground black pepper to taste
Directions:
On a large platter, alternate and overlap the tomato slices, mozzarella cheese slices, and basil leaves. Drizzle with olive oil. Season with sea salt and pepper.
"Prosciutto and Melon"
Ingredients:
1 melon, cut into 6 wedges
18 paper-thin prosciutto slices
Directions:
Cut melon into wedges. Drape prosciutto slices over each melon wedge, and serve
Try these for lunch, dinner, or as a satisfying snack!
"Insalata Caprese"
Ingredients:
4 large ripe tomatoes, sliced 1/4 inch thick
1 pound fresh mozzarella cheese, sliced 1/4 inch thick
1/3 cup fresh basil leaves
3 tablespoons extra virgin olive oil
fine sea salt to taste
freshly ground black pepper to taste
Directions:
On a large platter, alternate and overlap the tomato slices, mozzarella cheese slices, and basil leaves. Drizzle with olive oil. Season with sea salt and pepper.
"Prosciutto and Melon"
Ingredients:
1 melon, cut into 6 wedges
18 paper-thin prosciutto slices
Directions:
Cut melon into wedges. Drape prosciutto slices over each melon wedge, and serve
Wednesday, April 14, 2010
Healthy Italian
Check out my first cooking video!
~Tomato salad
~Penne with chickpeas & spinach
~Fresh fruit
http://www.youtube.com/healthyitalian
And become a fan of the "Healthy Italian series"http://tinyurl.com/ycqg7ys
Wednesday, April 7, 2010
Quality versus Quantity
In most aspects of my life, I prefer Quality over Quantity. It is far better to have a taste of something delicious, real, honest, loving—anything good really—than a handful of, well, crap!
When it comes to food, it is far more beneficial for your body and health to have small portions of real, and sometimes decadent, foods, than to have a bag full of sugar free or fat free versions of those foods you truly want. For example, if you are craving chocolate, have a small square of real, dark chocolate. It’s high in antioxidants, releases the feel good serotonins in the brain, and will be more satisfying than having processed, fat free, sugar free chocolate cookies. This mentality will not only help you feel satisfied because you are having what you really crave, but it will also help you lose or maintain your weight because a small portion is enough.
The same principal applies to exercise. Choose quality reps over quantity. Don’t do a thousand crunches with poor form to get results. Instead, do fifty, let’s say, with proper form. Or you can do as many as you can while maintaining proper form. Also, don’t over train your body. Your muscles actually grow and become stronger when you are at rest. When you are lifting weights, little fibers in your muscles tear, and when they are at rest the next day, they are actually rebuilding stronger.
Quality versus Quantity can also apply to the people you have in your life. My father has always said, “It is far better to be alone than in poor company.” Instead of having a lot of acquaintances in your life--some of which may be negative--have a few really good friends whom you can trust and feel comfortable with. By cleaning out the dead-weight in your life, you will actually feel lighter and happier, and that will prolong your life.
Try to apply these principals, even if you just start with one, and I guarantee you will feel healthier, happier, and in more control!
Tips to Eating and Feeling Your Best
Here are the top ten tips to eating and feeling your best:
(1) Eat breakfast. Eating in the A.M. will jump-start your metabolism. Studies show if you blow-off breakfast, you’ll be more likely to grab for junk-food around lunch time. A balanced breakfast includes whole grains, a little protein, and a fruit or vegetable. Try an egg white omelette with veggies and a sprinkle of feta cheese. Serve with whole grain toast on the side and an orange.
(2) Drink water. The recommended ounce amount is half of your body weight. So if you weigh 140 pounds, you would need 70 ounces which is about nine 8-ounce bottles.
(3) Choose foods wisely. Make sure your diet is high in fruits and vegetables; high-fiber grains; and small amounts of lean protein. When in doubt, choose whole, unprocessed foods.
(4) Sleep well. When you deprive yourself of sleep, you are more likely to overeat. This is a fact. Make sure you are getting at least 7-8 hours of sleep, if possible.
(5) Snack. To prevent a drop in blood sugar and a craving for sweets, keep a nutritious snack in your purse or car. Great snack options include a mix of whole grains and protein. Try an apple with peanut butter or whole grain crackers with string cheese.
(6) Practice Portion Control. Try turning down seconds, unless it’s of vegetables. Eat five smaller meals instead of three large ones. This method will stabilize your blood sugar and keep you from overeating at any given meal.
(7) Stay away from “Fat-Free” and “Sugar-Free” Foods. Just because a food is labeled fat-free or sugar-free, it doesn't mean it's low in calories. Also, the fake sugar will actually make you hungrier. If it’s sugar that you crave, have a small piece of the real thing. A great example is a small chunk of real dark chocolate.
(8) Combine Cardio and Weights. Weight-training builds muscle and helps you slim down. It elevates the metabolic rate, so you'll burn more calories while your body's at rest. Cardio helps melt the fat that covers your muscles.
(9) Breathe Deeply. Stress can do everything from storing fat, since cortisol is released, to causing emotional eating. Make sure to take a few moments various times during the day to breathe. Maybe even take up yoga, prayer, or meditation.
(10) Make Lists. To stay focused and organized, make “To Do” lists of everything you want to accomplish. Whether it be food and exercise goals, or chores that need to be done.
(1) Eat breakfast. Eating in the A.M. will jump-start your metabolism. Studies show if you blow-off breakfast, you’ll be more likely to grab for junk-food around lunch time. A balanced breakfast includes whole grains, a little protein, and a fruit or vegetable. Try an egg white omelette with veggies and a sprinkle of feta cheese. Serve with whole grain toast on the side and an orange.
(2) Drink water. The recommended ounce amount is half of your body weight. So if you weigh 140 pounds, you would need 70 ounces which is about nine 8-ounce bottles.
(3) Choose foods wisely. Make sure your diet is high in fruits and vegetables; high-fiber grains; and small amounts of lean protein. When in doubt, choose whole, unprocessed foods.
(4) Sleep well. When you deprive yourself of sleep, you are more likely to overeat. This is a fact. Make sure you are getting at least 7-8 hours of sleep, if possible.
(5) Snack. To prevent a drop in blood sugar and a craving for sweets, keep a nutritious snack in your purse or car. Great snack options include a mix of whole grains and protein. Try an apple with peanut butter or whole grain crackers with string cheese.
(6) Practice Portion Control. Try turning down seconds, unless it’s of vegetables. Eat five smaller meals instead of three large ones. This method will stabilize your blood sugar and keep you from overeating at any given meal.
(7) Stay away from “Fat-Free” and “Sugar-Free” Foods. Just because a food is labeled fat-free or sugar-free, it doesn't mean it's low in calories. Also, the fake sugar will actually make you hungrier. If it’s sugar that you crave, have a small piece of the real thing. A great example is a small chunk of real dark chocolate.
(8) Combine Cardio and Weights. Weight-training builds muscle and helps you slim down. It elevates the metabolic rate, so you'll burn more calories while your body's at rest. Cardio helps melt the fat that covers your muscles.
(9) Breathe Deeply. Stress can do everything from storing fat, since cortisol is released, to causing emotional eating. Make sure to take a few moments various times during the day to breathe. Maybe even take up yoga, prayer, or meditation.
(10) Make Lists. To stay focused and organized, make “To Do” lists of everything you want to accomplish. Whether it be food and exercise goals, or chores that need to be done.
Food Benefits
A balanced diet not only promotes weight loss, but each food group provides essential vitamins and minerals to your body to keep it functioning. Take a look at what these foods offer your body.
Dairy
• Essential for maintaining a healthy immune system.
• Helps to build strong bones; slows bone loss; and reduces fragility.
Choose: Fat-free or low-fat milk and yogurt.
Meat
• Lean meats contain the essential amino acids the body needs.
• More iron is absorbed by the body from beef than from spinach.
• High in protein and zinc.
Choose: Beef and pork cuts with the terms "loin" or "round." These are naturally lean cuts of meat.
Fish
• Important for cardiovascular health.
• Helps regulate blood clotting and vessel constriction.
• Omega-3s improve the condition of your skin, hair, and nails.
Choose: Salmon, tuna, or tilapia, as all are high in omega-3 fatty acids.
Grains
• Help curb your appetite and aid in long-term weight loss.
• Great source of vitamins, minerals, and antioxidants.
• Tons of fiber and nutrients.
Choose: Whole grain pastas, breads, and cereals that are high in fiber, B vitamins, and magnesium.
Fruits & Vegetables
• Low in calories.
• Broccoli is rich in vitamins A and C.
• Tomatoes are high in flavonoids which help prevent heart disease and cancer.
• Mushrooms are high in vitamin B which help with red blood cell functioning.
Choose: A variety of fresh or frozen vegetables/fruits without the extras, such as added sauces.
Dairy
• Essential for maintaining a healthy immune system.
• Helps to build strong bones; slows bone loss; and reduces fragility.
Choose: Fat-free or low-fat milk and yogurt.
Meat
• Lean meats contain the essential amino acids the body needs.
• More iron is absorbed by the body from beef than from spinach.
• High in protein and zinc.
Choose: Beef and pork cuts with the terms "loin" or "round." These are naturally lean cuts of meat.
Fish
• Important for cardiovascular health.
• Helps regulate blood clotting and vessel constriction.
• Omega-3s improve the condition of your skin, hair, and nails.
Choose: Salmon, tuna, or tilapia, as all are high in omega-3 fatty acids.
Grains
• Help curb your appetite and aid in long-term weight loss.
• Great source of vitamins, minerals, and antioxidants.
• Tons of fiber and nutrients.
Choose: Whole grain pastas, breads, and cereals that are high in fiber, B vitamins, and magnesium.
Fruits & Vegetables
• Low in calories.
• Broccoli is rich in vitamins A and C.
• Tomatoes are high in flavonoids which help prevent heart disease and cancer.
• Mushrooms are high in vitamin B which help with red blood cell functioning.
Choose: A variety of fresh or frozen vegetables/fruits without the extras, such as added sauces.
Basics to Healthy Living
Follow this quick guide to living a healthy and balanced life:
- Have 1500-1600 calories per day based on physical activity
- Have 300-500 calories each for breakfast, lunch and dinner
- Have up to 200 calories each for 2 snacks per day
- Find only 50-100 calories to cut per day if weight loss is the goal
- Ideal waistline is 32 inches for a woman, and 35 for a man
- For depression, eat foods or take supplements with omega 3 fatty acids
- Eat foods with less than 4 grams of saturated fat, and less than 9 grams of sugar, per serving
- Apples, carrots, and nuts are good snacks
- Red Pepper and Cinnamon help fight fat
- Walk for 30 minutes per day – Aim for 10,000 steps per day
- Lift weights for 30 minutes per week
- Sweat for an hour per week
- Stretching is important to prevent injury
- Fidgeting helps burn calories
Did you know that your food cravings can determine your mood?
· Meat could mean you're angry
· Sweets might be a sign of depression
· Ice cream might mean you're anxious
· Salty snacks could mean you're stressed
· Pasta might signal loneliness or sexual frustration
· All of the above might mean you're just a little bit jealous
And finally, avoid these ingredients for a healthier lifestyle:
· Hydrogenated Oils
· Sugars
· High-Fructose Corn Syrup
· Enriched Flour
· Bleached Flour
2010 Handbook
Not all email is junk mail. A family member recently sent me this list for a better 2010. Enjoy!
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need..
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree....
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything..
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change...
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Health:
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minutes walk daily. And while you walk, smile.
Personality:
11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do. Keep your limits.
14. Don't take yourself so seriously. No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need..
18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument. Agree to disagree....
Society:
25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything..
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change...
36. No matter how you feel, get up, dress up and show up.
37. The best is yet to come.
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy.
Ultimate Food Shopping List
Take the guess work out of food shopping with this ultimate, healthy list!
Grains
Cold oat cereal (Cheerios)
100 percent whole wheat or 100 percent whole grain English muffins
Prepared thin 100 percent whole grain pizza crust
Short-grain brown rice
100 percent whole wheat rigatoni or linguine pasta
Steel- cut oatmeal
100 percent whole wheat pitas
Canned/Jarred Items
Low-salt vegetable or chicken stock or broth
White beans/Chickpeas
Tomato sauce (with olive or canola oil and less than 4 grams of sugar per 1/2 cup)
All- natural peanut butter
Dried Fruits and Nuts
Raw walnuts
Slivered almonds
Dried cranberries
Dried apricots
Condiments/Spices
Olive oil
Canola oil
Fresh garlic
Balsamic vinegar
Wine vinegar
Maple syrup
Dijon mustard
Pam spray- on canola oil
Nutmeg
Cinnamon
Coffee or tea
Dark chocolate bar with at least 70 percent cocoa
Refrigerated Items
Skim milk
Crumbled feta cheese
6 eggs
Shredded part-skim mozzarella cheese
Low-fat yogurt
Chicken/Turkey/Fish
Skinless, boneless chicken breast halves (about 4 ounces each)
Skinless salmon fillets (or skinless chicken or turkey breasts)
Frozen Food
Boca burgers
Nonfat or low-fat vanilla frozen yogurt
Health Food Store
Flaxseed
Other
1 bottle white/red wine
Produce
Salad mix (classic romaine or other mixed-green salad)
Apples
Plums
Tomatoes
Carrots
Bananas
Bell peppers
Asparagus spears
Shallots
Garlic cloves
Yellow/red onions
Russet baking potato
Lemons
Avocado
Fresh raspberries/blueberries
Grains
Cold oat cereal (Cheerios)
100 percent whole wheat or 100 percent whole grain English muffins
Prepared thin 100 percent whole grain pizza crust
Short-grain brown rice
100 percent whole wheat rigatoni or linguine pasta
Steel- cut oatmeal
100 percent whole wheat pitas
Canned/Jarred Items
Low-salt vegetable or chicken stock or broth
White beans/Chickpeas
Tomato sauce (with olive or canola oil and less than 4 grams of sugar per 1/2 cup)
All- natural peanut butter
Dried Fruits and Nuts
Raw walnuts
Slivered almonds
Dried cranberries
Dried apricots
Condiments/Spices
Olive oil
Canola oil
Fresh garlic
Balsamic vinegar
Wine vinegar
Maple syrup
Dijon mustard
Pam spray- on canola oil
Nutmeg
Cinnamon
Coffee or tea
Dark chocolate bar with at least 70 percent cocoa
Refrigerated Items
Skim milk
Crumbled feta cheese
6 eggs
Shredded part-skim mozzarella cheese
Low-fat yogurt
Chicken/Turkey/Fish
Skinless, boneless chicken breast halves (about 4 ounces each)
Skinless salmon fillets (or skinless chicken or turkey breasts)
Frozen Food
Boca burgers
Nonfat or low-fat vanilla frozen yogurt
Health Food Store
Flaxseed
Other
1 bottle white/red wine
Produce
Salad mix (classic romaine or other mixed-green salad)
Apples
Plums
Tomatoes
Carrots
Bananas
Bell peppers
Asparagus spears
Shallots
Garlic cloves
Yellow/red onions
Russet baking potato
Lemons
Avocado
Fresh raspberries/blueberries
No-Excuse Exercise!
Most women that I know—me included—have packed days as it is, and it can be very difficult to fit in time to exercise. But I've created some fool-proof ways to fit exercise in throughout your day that will not cost you much time, but will yield numerous benefits!
(1) Exercise during commercial breaks, while watching TV. For an hour-long program, that's about 15 minutes of exercise.
(2) While playing with your children or helping them complete homework, you can perform simple, yet effective exercises such as squats, lunges and sit-ups. You will also be setting a good example as a parent.
(3) Exercise while cooking. Perform squats, glute-squeezes, or calf raises and see how many you can complete before your food is ready.
(4) Exercise during part of your lunch break. Spend about 15 - 30 min of your lunch break walking outside or up and down the stairs. Skip the elevator!
(5) Exercise while you read. Hold the plank pose or a wall squat as you are reading.
Overall, try to complete at least 10 minutes of physical activity each day. More times than not, you will push yourself for longer. And remember, breaking exercise up throughout your day is as effective as doing it all at once. Every little bit adds up and it is a great way to form an exercise habit.
(1) Exercise during commercial breaks, while watching TV. For an hour-long program, that's about 15 minutes of exercise.
(2) While playing with your children or helping them complete homework, you can perform simple, yet effective exercises such as squats, lunges and sit-ups. You will also be setting a good example as a parent.
(3) Exercise while cooking. Perform squats, glute-squeezes, or calf raises and see how many you can complete before your food is ready.
(4) Exercise during part of your lunch break. Spend about 15 - 30 min of your lunch break walking outside or up and down the stairs. Skip the elevator!
(5) Exercise while you read. Hold the plank pose or a wall squat as you are reading.
Overall, try to complete at least 10 minutes of physical activity each day. More times than not, you will push yourself for longer. And remember, breaking exercise up throughout your day is as effective as doing it all at once. Every little bit adds up and it is a great way to form an exercise habit.
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