Saying you're too overweight to exercise is like saying you're too skinny to eat.

    Your body needs exercise just the way your body needs food. No matter how overweight you are, you can do something to start the process of losing fat, strengthening your bones, and relieving your joints of the load that they're carrying.
    Start small: Walk 5 minutes day, and increase by 1 or 2 minutes every few days. Soon, you'll be fit enough to walk an hour a day. You can even start small with resistance training. Doing simple exercises with soup cans or books will stimulate your muscles in new ways-and begin the process of kick-starting your metabolism so your body can burn fat.

If you want to live longer, start today. Your family-and your younger body-will thank you.

It's too expensive to eat healthy EXCUSE.

According to the grocery breakdown data from the Bureau of Labor Statistics, here’s where our grocery dollars are going per person:

Processed Foods & Sweets – $66.87
Meats – $62.78
Fruits and Vegetables – $42.63
Grains & Baked Goods – $42.05
Beverages – $32.41
Dairy Products – $30.95
Other Foods – $14.31

In doing some basic addition that comes to $155.64 for junk and $136.36 for meats, fruits, vegetables, and dairy.
It seems to me, if you slashed your spending on junk and instead put all of that money towards good, nutritious foods, the “good stuff” wouldn't seem so expensive.  In fact, if the average two-person family just doubled their meat, vegetable, fruit, and dairy and cut out all junk, they’d actually save $40 per month.  This is a simple argument, but the point is valid: if you cut out the crap, the good stuff really shouldn't have much of an effect on your budget.
I think the root of the problem is, in an attempt to eat better, people spend more on good stuff without cutting out the junk, thus the appearance that healthy food causes them to blow through their budget.

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!

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

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!

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!~