Time Management....

This is by far one of the hardest parts of my day! I struggle to stay on task. In my mind if I can do 10 things at one time then I'm getting more out of my time. Right!....
WRONG!
Multitasking doesn't make us as productive as we think! Our quality of work actually decreases and it can actually be wasting time instead of creating new time.
The simple reason multitasking doesn't work is because we can't actually focus on more then one thing at a time, our mind just thinks we can!

So imagine you are on the phone with someone and you are following up with a question from customer at the same time. Both of these tasks take communication, you can't talk to someone and write a focused well explained email at the same time, it's to conflicting. Your mind will get overloaded at this point. Now say you are writing an email and listening to someone at the same time. This task is a bit easier, but the person you are listening to will fade in and out. You simply can't focus on both tasks at once.

Another downside is the stress levels of dealing with multiple things at once. You feel overwhelmed  drained, and under appreciated. At the end of the day you don't feel like you really accomplished anything.

How do you stop multitasking??? Here are some ideas "m trying out to help me improve my time management skills:

• Plan your day in blocks. Set time aside for phone calls, emails, cleaning, etc...
• Keep a journal of what interrupts you the most. After one week look over your data and adjust what you need to in order to limit or take away these interruptions.
• Learn to focus on ONE task at a time. If you find your mind wondering take a 15 second break, breath and tell yourself "I'm in this meeting I need to focus on what I'm learning here!"

This is only a very small piece of time management! I hope this helps you have a more successful day!

Looking for a sweet treat for Halloween without the guilt??

How about a Healthy Shake that tastes like a Reese Cup??


1 scoop Chocolate Shakeology
1 cup of Unsweetened Almond milk (or skim milk)
1 tsp Unsweetened Cocoa Powder
2 Tbsp of PB2 (or 1 Tbsp of natural Peanut Butter)
1/8 tsp of vanilla extract
Ice to taste

Mix in a blender of 1 minute and ENJOY!

learn more at http://www.shakeology.com/agerber

10 ideas to stay fit with the Family!

So it's getting colder out and winter is soon shutting our windows and doors. So what do we do inside to stay active with our families?? 60 minutes of staying active a day right! So here's a few ideas to help you and your family keep moving!

1. How about a game of TWISTER! Get all tangled up, laugh, and have a good time!
2. Can you find it??? Try a Scavenger hunt! Hide things around the house and set the timer! 
3. Bowl-a-rama! Set up water bottles (with a tiny bit of water or pasta for weight) and use a small rubber ball or make it silly and use and apple and go bowling in the living room! STRIKE!
4. Dim the lights, Shut the blinds, and hand everyone a flashlight and get dancing! That's right turn on some disco music and you be the disco ball!!!
5. HOPSCOTCH! You remember that game right?? So get out the masking tape and make a hopscotch pattern on the floor! You can also use the masking tape to make a balance beam, don't fall down!!!
6. Read a book then play it out (like charades)!! 
7. Do the kids miss throwing ball?? Use marshmallows instead! Get out a bucket and toss them in or play hot potato with the marshmallows! Small or large!
8. Have a relay race. Have the kids (and you) get out all their winter coat stuff) Have a race to see who can put all the warm clothes on and then off! Don't forget hat gloves scarf.....
9. Grab a straw and a ping pong ball and start huffing and puffing! See who can blow the ping pong ball across the floor (or table) first. (make it harder and try getting it in a cup that is laying on its side!)
10. Try so morning yoga with the kids! Before breakfast do a few moves to get their bodies awake and ready for the day (mountain pose, archer pose, bowing pose, tree pose, jumping jack pose, etc)!

GET MOVING! 

5 Great Benefits/Uses of Extra Virgin Olive Oil!

Extra Virgin Olive Oil:

Extra virgin - considered the best, least processed, comprising the oil from the first pressing of the olives.
Virgin - from the second pressing.
Pure - undergoes some processing, such as filtering and refining.
Extra light - undergoes considerable processing and only retains a very mild olive flavour.

1. Has been found to be effective in fighting against disease (heart disease, diabetes, obesity, depression, osteoporosis, and more)
2. It may help prevent gallstones 
3. Can help soothe Ulcers
4. It's a great skin moisturizer (can be used for a close shave, or for chapped lips)
5. Taking a sip before bed can help relax your throat muscles and cut down on snoring! (I won't tell if you slip this to your husband before bed!)

Fluffy, Tender Denver Omelet

Serves 2

1 Tbsp plus 1 tsp olive oil
1/2 c finely chopped red onion
1/2 c finely chopped red bell pepper
1/4 tsp salt
1/4 tsp ground black pepper
1 oz of chopped ham or turkey bacon (about 3 TBSP)
2 large eggs,
3 large egg whites
1 Tbsp chopped parsley leaves

Add 1 tsp olive oil to cast iron skillet, add onion, bell pepper, and salt and pepper. Cook about 5 minutes. Stir in the ham and cook until heated through. Transfer the mixture to a bowl and wipe out the skillet.
Preheat broiler to low. Lightly beat the eggs together. Heat the remaining 1 Tbsp olive oil, swirl in pan to insure it is fully coated up to 1/2 inch on the sides as well. Add the eggs and onion mixture and mix the ingredients. Cook for 2 minutes (or until the bottom is set). Place the pan under the broiler and cook until firm on top (about 1 minute). Let is stand 1 minute. Slice into 4 wedges and serve. Sprinkle parsley on top.

Calories: 233
Fat: 15g
Protein: 14
Carbs: 8.6

Warm to your soul Chili!

Chili is one of the dishes that actually is fun to make and healthy to eat. I love trying different ways to make Chili!  Spice it up, or substitute your favorite lean meat or textured vegetable protein. Experiment with different beans and legumes. It's also great for using up those soon to spoil veggies.  Try to avoid certain popular mix-ins like cheese and sour cream that add more fat than flavor. 

1 lb. ground chicken/turkey, extra-lean (or make it without meat and use buglur wheat)

1 large onion, chopped

2 cloves garlic, chopped

1 bell pepper, chopped

2 stalks of celery, chopped

28 oz of fresh tomatoes diced

2 tbsp of tomato paste

1 bay leaf

12 oz of fresh tomato juice

2 cans (15 oz.) black beans or tri colored beans, rinsed

2 tsp. chili powder (or more to taste)

Salt and pepper to taste

In a large saucepan, brown ground turkey. Spoon out any excess fat. Add onion, garlic, celery, and pepper,  and sauté until veggies about 5 minutes. Add remaining ingredients and simmer at least 30 minutes. The longer it's cooked the better! Can be served immediately (although leftovers are great, too). Serve with hot sauce to taste. Serves 4.

Who doesn't love pumpkin in the fall!

Did you know that pumpkin is an extremely good source of vitamins A and C, essential for maintaining good eyesight and a healthy immune system, high in potassium, manganese, copper and one of the B vitamins, riboflavin, considerable amounts of magnesium, phosphorus, iron, folate, vitamins E and B6, niacin, thiamin and pantothenic acid — and is low in salt, cholesterol and saturated fat.

http://www.thegraciouspantry.com/clean-eating-pumpkin-quesadilla/

Looking to boost your immunity this season??

9 Power foods to help give your immunity a kick start and running great!

1. Yogurt (with Live Active Cultures)
2. Oats and Barley (fiber)
3. Garlic (helps fight infection and bacteria)
4. Fish (vitamin D and omega-3)
5. Chicken Soup (the salty broth keep the mucus thin)
6. Green Tea (amino acid)
7. Beef (zinc)
8. Sweet Potatoes (vitamin A) 
9. Mushrooms (increase white blood cells)

3 Benefits of Honey vs Sugar

Remember Honey and Sugar have almost the same calories in them. So when you think why change to honey if I'm adding the same calories...this is why! I hope this helps you make the better choice!

1. Sugar is made up of two molecules bonded together, when we eat sugar our body has to use it's own enzymes to break down the sugar before we can use the sugar's energy.
The bees add a special enzyme to the nectar to make the honey into two simple sugars which our body can adsorb directly. So the Glycemic Index of the honey is less, which is better for our blood sugar levels!

2. Table Sugar lacks vitamins and minerals, so your body has to use it's nutrients to metabolize the sugar. Which is why eating to much sugar for long periods of time can cause malnutrition.
Honey Contains natural vitamins and minerals which helps your body absorb the bad cholesterol.

3. Honey also have antibacterial and anti-inflammatory properties, which sugar does not.

So what are you going to do today?

Did you know exercise boosts brain power? Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity. All that makes for a more productive day. Improved productivity not only makes you a better worker, it makes things better for everyone in the workplace. Companies with less wasted work hours and less sick time end up with lower health care costs -- and an improved bottom line.

Veggie Chicken Burger

So one day I was trying to use some of my "end of the road" veggies up, and I came up with this awesome recipe that my family and I love! Let me know how you like it!


1 pound of lean ground Chicken
1/4 to 1/2 of very small chopped avocado
1/2 of a large sweet red pepper chopped very small
1/4 of a large red onion chopped very small
1 to 2 tbsp of olive oil
1 to 2 tsp of seasoning salt

Mix and patty up the Chicken into 4 4oz patties, cook on the grill until done, serve on romaine lettuce or with  whole wheat hamburger buns. Add light cheese and whatever you LOVE on your burger! ENJOY!

10 Foods that SHOULD be in your Shopping Cart!

How do I pick just 10 foods?? I can give you 100 foods that should be in your cart. But I don't want to overwhelm you. Start small, we've talked about baby-steps before. These small changes in your lifestyle will bring you to the goals you are trying to achieve. So go grab your list and start writing.

1. Avocados- Heart Health (can help lower Cholesterol and lower the incident of heart disease!)                                                               
2. Quinoa-great source of fiber, iron, and it is rich in protein!
3. Tree Fruits (apples, pears etc)     control your weight, and a great source of fiber, vitamin C (immune function), A (healthy vision) , and E (heart healthy antioxidant)                     
4. Hummus- has Tryptophan, phenylalanine, and tyrosine which can promote good quality sleep and uplift one’s mood.
5. Greens (Romaine, arugula, Spinach, etc)-balance your pH, they have omega-3 fatty acids which help improve many body functions including the brain, they are a blood detoxifier, and help support the immune system.  
6. Oils (olive, grapeseed, coconut, etc)-have so many benefit! I will have a whole post on this!
7. Blueberries -rank the highest of any fruit for antioxidants  1 cup delivers 14% of your daily fiber and nearly a quarter of your Vitamin C, plus they are low in calories!                                                            
8. Honey or Agave  Nectar-there are many benefit to using honey instead of sugar but one is that it is cleaner, or not processed! Again I will go into detail with this topic in a later post!
9. Fish (salmon, tuna ,cod, trout)- low fat high quality protein! May decrease the risk of depression, ADHD, Alzheimer's disease, dementia, and diabetes! Our bodies don't make omega-3 so we must get it in our food and this is a GREAT source!                     
10. Nuts (raw almonds, walnuts, etc)- Rich in energy, protein, packed with antioxidants, vitamins, minerals and much discussed omega-3 fatty acids. Delicious nuts are wonderful gifts to humankind by Mother Nature.                                                                                                                

The 80/20 Rule

The 80/20 rule applied to your nutrition by the great Chalene Johnson!

 ~Resolve to eat clean 80 percent of the time. You have to give yourself a little wiggle room. Instead of stuffing yourself, give your stomach time to digest your food by stopping yourself when you believe you're 80 percent full. 80% of what you eat needs to be what you would feed an athlete. When you HAVE to choose between nutrition and fitness, always make your nutrition a bigger priority!~

How often do you have your "treat" ??

So I learned a hard lesson this past week. I restrain myself and my family and we eat so perfect for a good 4 weeks....so I've taught my family that they don't need the willpower I have it for them, but when all my willpower is gone no one is there to help me fight against my cravings. So I fall down...and I fall hard! So after way to much Ice Cream and a few to many s'mores I have come to realize I need to "treat" myself a little more often and not take so much control of how my family eats. If they slip, I can't use all my energy talking them down. Hard lesson, but I'm glad I've learned it! I see the next 4 weeks being much more productive and a lot less stressful! What are you learning on your journey?

Do you love fries??? Me too...try these

http://www.thegraciouspantry.com/clean-eating-curry-parsnip-fries/