Friday, August 31, 2012

Friday's Letters

Dear School, It's been a good first week. Full of speed walking, textbook reading, quiz taking and self introductions. Dear high school dances, I'm glad I'm out of that phase of life...but helping my brother ask and getting a cute answer from a cute girl sure adds excitement to the week! Dear Rain Storm, there is just something about sitting in your house watching the wind blow and the rain come down that is relaxing...and even better is the double rainbow that comes out after! Dear Labor Day, how about some family time, reading and a long nap? Sounds good to me.

Wednesday, August 29, 2012

Intuititve Eating: Book Review

Remember when I did a post a while ago on Intuitive Eating? And I focused on the 10 principles and how to implement them in our lives?

Well the newest edition of Intuitive Eating: A Revolutionary Program that Works was just released on August 7. And I got to preview a copy beforehand!

There are so many things to like about this book. One of the first things I found was that the writing style and organization of the book is pretty inviting and easy to follow. It doesn't use huge diet and nutrition related words that people don't understand. Another great part of the book is the personal experiences that cover many pages. These experiences not only show that intuitive eating works, but that there are lots of people that have gone through what you have gone through with diets and weight and health struggles. 

The book starts by talking about how people have come to try intuitive eating, and it is usually because of "hitting diet bottom". After that, the authors help you to discover what kind of eater you are. It's important to figure that out, because that determines how you will move forward in the intuitive eating process. And that is exactly what it is - it is a process that takes change. And that, my friends, is another thing I love about this book. It doesn't talk about quick fixes or crazy miracle stories. Instead, it takes you through steps that fit your lifestyle and behavior, and it also addresses the process bringing hard and good times. 

Evelyn Tribole and Elyse Resch did a wonderful job sharing their knowledge about healthy lives and healthy bodies. Even better, this newest edition includes ideas on how to raise intuitive eaters in your family - a concept not many parents have ever heard of before. 

I would definitely recommend this book to anyone ready for a positive change in their health behaviors. Even if you are happy with your weight and your current health status, this book teaches you even more about feeding your body the way it should be fed and accepting what a gift your body is.

Happy reading!

~Have any favorite health related books? Or any other books worth reading right now?
~What's on the agenda for exercise today?

Monday, August 27, 2012

Heart Pumping Quickie

School is back in session (for most) and some times we just have barely enough time for a workout. Try this HIIT (High Intensity Interval Training) workout for a heart pumping quick one, or if you have some extra time, repeat it up to 4 times for a long one! Always remember to only do what you are comfortable with and stop if it is too much.

*During the "rest" times, you can either walk/march in place or jog in place. You can also shorten the easy and lengthen the hard if you are up for it! Be sure to really push yourself for the hard sections!

30 second warm up (easy jog in place)
Hard - 30 seconds body weight squats
Easy - 1 minute rest
Hard - 30 seconds jumping jacks
Easy - 1 minute rest
Hard - 30 seconds hook and upper cut punches
Easy - 1 minute rest
Hard - 30 seconds lunges
Easy - 1 minute rest
Hard - 30 seconds push ups
Easy - 1 minute rest
Hard - 30 seconds quick feet in place
Easy - 1 minute cool down

Friday, August 24, 2012

Friday's Letters

Dear Timpanogos Cave, You're a quick and challenging hike that I love more each time I do it. Something about the mountain air, open skies and burning legs that gets me every time! Dear REAL Salt Lake, There's a first time for everything, and it was great to watch a win for the first time! I could do without the singing for the first 5 minutes, but it was pretty dang exciting! Dear Fall, I can sort of feel you in the air. School is starting, apples and peaches are delicious, the nights are getting cooler faster. I think I'm ready! Dear Parents, I'm excited for you to take a group of girls and their dads up in the mountains today. Both of you know quite well the beauty and peace that comes from places like that, and I'm sure the girls will find it too. After they get over going to the bathroom in the bushes and eating food that tastes like whatever was last on the fire.


Wednesday, August 22, 2012


Here's the latest happenings - recipes, workouts and fitness tips. Enjoy!

Anyone else have a garden of zucchini exploding? Try this zucchini bake! And a has quinoa in it!


I thought this article was pretty interesting. I'm guessing a lot of us have been in this you might agree with the worst things you could say to someone dieting

You know I love my kale here is a twist! Try these sun-dried tomato cheezy kale chips.

IMG 9737   Sun dried Tomato Cheezy Kale Chips

I'd say most of us are looking for ways to build endurance, right? Well, check out this list of things to do to build endurance. Nothing too new, but always a good reminder!

Cilantro...lime...and sweet potatoes. What more could you ask for! Check out these grilled sweet potatoes!

Monday, August 20, 2012


I'm often asked to teach classes on nutrition, fitness or just general health. And believe me, I LOVE it. I love teaching and empowering people, and helping them realize small changes do make huge differences, and that they can become better. I love seeing people make the changes and realize just how much better they feel when they take a little extra care of their bodies and minds.

That being said, spending time in this industry also leads to hearing a lot of negative self talk and frustration and anger. People get an idea of what is the perfect body and that is what they want. And while losing weight and maintaining a healthy weight is important...our bodies are much more than that. And when I teach, I hope that is what comes across. That our bodies are miraculous - and appreciating them could get us much farther than just spending hours on the treadmill.

Our bodies have...
...206 sturdy bones
...more than 650 dynamic muscles
...12 perfectly synchronized organ systems
...over 10,000,000,000,000 life-giving human cells.

Every day...
...your heart beats over 103,000 times
...your respiratory system powers 25,920 breaths,
...your body produces a consistent 98.6 degrees of heat
...your body produces almost 200 billion new blood cells each day

All day every day your mind, body and spirit are working together to make you who you let you do the things you need to do like work and exercise, move and take care of family, go to church and spend time with friends. This body that does so much deserves more appreciate. It deserves whole foods that nourish it. It deserves time each day to move and get stronger and stretch and breath.

So today, make a choice. Make a choice to appreciate what you have, and use what you have, to better your own life. You won't regret it.

Friday, August 17, 2012

Friday's Letters

Dear Tim, I've never enjoyed watching someone swim so much. And feeding them bananas and allowing them to run into my kayak. Thanks for being a rockstar and letting me come along for the ride! 6 miles has nothing on you. Dear Peaches, I need an intervention. I can't get enough of you! Dear KSL, Walking out of the doors after our final meeting and handing in my badge was pretty bittersweet. So many good memories. Dear Dad, Natalie, Mom & Kellie, I love you just as much as I love Daniel. Promise.

Happy weekend, folks!

Monday, August 13, 2012

Food as Nourishment

We often read and hear about (and focus on) what food can do for your body by slimming it down and making you feel good. While those things are important and great, eating the correct nutrients can also make your skin glow, hair shine and nails stronger. Here are the top 8 nutrient-rich foods that make you radiant!

- Berries & Melon:
Both are low sugar fruits and help to make skin firm and taut. It's important to avoid high-sugar foods, including high sugar fruits like pineapple and banana. Sugar prompts a cycle that, among other things, promotes unhealthy skin. Here's what generally happens: high-sugar foods spike your blood sugar, which triggers the release of insulin. This sets off a chain of hormonal reactions, which in turn conditions your body to retain water and increase inflammation, both of which contribute to puffy and tired-looking skin. The point? For healthier skin, be mindful of sugar content and the amount you take in each day.

- Nuts & Wheat Germ:
The magic ingredient is Biotin, and both are chock-full of Biotin, a nutrient known for making hair and nails strong and resilient. For a healthy snack between meals, eat a handful of mixed nuts.

- Avocado, Flaxseed & Salmon:
Each contain omega-3 fatty acids, compounds that help reduce inflammation in the body. That reduction in inflammation helps combat problems like puffy eyes, pronounced fine lines, and sagging skin. The best fatty acids in salmon generally come from wild, not farmed, salmon. Grind your flaxseeds before sprinkling them on yogurt or cereal for the most benefit.