Baby Feed the Baby

Ive heard it a thousand times: "I gave her a bottle she should be good to go". I started to realize at five and a half month my poor daughter had never received baby food from my husband. When confronted his response: "Where already doing that?". I admit I had to laugh at his obliviousness to the world around him. I had been purchasing baby food for two months or so and we were ready for level two foods! I tried to relay that babies grow into adults and have to start somewhere. Yet the more I have relayed this story the more I find its a man thing!

So many women have said to me their men, for multiple reasons, dont and for quite a while. So how do you get them to realize the importance of introducing solid food? Starve them. Thats right give that man a bottle and only a bottle for a week. Then well see what he does the next time hes asked to feed your child. 

No but honestly not every man will do that, but many dont see the importance. When given the choice of receiving a mouthful of food in their face; or the no fuss bottle? Well you see where this is heading. Of course hes going to choose the bottle. Its built into a mans thought process. Solve the problem with the quickest easiest solution. Babys hungry, must get food, bottles in the fridge, give bottle to baby. That simple. So what do you do?

Your husband will want whats best for your baby. As frustrating as it can be, be realistic that this may take several talks to drive the point home. Notice I said talks and not fights, screaming matches, etc. Men will just shut down if they think theyre in trouble. You know how to approach your man when you want something, so do it right. Next when you sit down to explain it to him make sure your child is there. This will drive the point home and you can show him what he needs to do. After all the time youve spent with your child you probably know the easiest and less messy way of doing it. You dont need to go into explaining the food groups and what your child needs. If its easier label their food for that specific meal and it may keep you more organized as well.

Above all things remember to be ready for a mess. Your child is messy and so is your husband. When you husband gets the knack for it; eating time will more than likely become play time as well. So ladies be prepared for it. If your husband is already taking an active interest, and your feeling bold, define the rules for the difference between play time and eating. Otherwise leave it be. Be understanding that your husband will always do things differently than you. Not only that he will help that child break all the rules. Why? Because the little child in him wants to. So save yourself the headache and relax. Keep your original complaint in mind and remember hes doing what you asked. No matter how messy it gets. If it really becomes a huge problem then sorry sweet heart: do it yourself.

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Tip of the week by Gloria Averbuch Eat your Veggies!

The 2010 Womens Professional Soccer season is entering the crucial portion of the season, with two teams pulling away from the competition: FC Gold Pride and Philadelphia Independence.

Both these teams, and players from throughout the league, are health conscious. Part of being a professional athlete, and making it through the long season healthfully and successfully is good nutrition. This is equally true for serious youth players, and particularly important for developing positive, lifelong habits.

Below are some tips on consuming vegetables, a vital part of a healthy sports diet, from Food Guide for Soccer: Tips and Recipes from the Pros.

Eat More Veggies!

If you struggle to consume the recommended two to three servings of vegetables per day, the following tips may help you to enhance your vegetable intake - and your health.

• Eat more of the best vegetables, less of the rest. In general, colorful dark green, deep yellow, orange, and red vegetables have far more nutrients than pale ones. Hence, if you dislike pale zucchini, summer squash, and cucumbers, dont work hard to acquire a taste for them. Instead, put your efforts into having more broccoli, spinach, and winter squash - the richly colored, more nutrient-dense choices.

• Include lettuce, tomato and green or red peppers on your sandwiches and wraps.

• Keep baby carrots and cherry tomatoes handy in the front of the refrigerator for easy snacking.

• Bring a baggie of cut up veggies to practices, games, and tournaments. In an environment with hungry, thirsty young players, youll be surprised how popular veggies are, and how quickly they get eaten - particularly if you include a low-fat ranch dressing for a dip!

• Eat colorful salads filled with tomatoes, green peppers, carrots, spinach, and dark lettuces. Pale salads with white lettuce, cucumbers, onions, celery, and other pale veggies offer little more than crunch. When smothered with dressing, this crunch becomes highly caloric. Alternatives to a pale restaurant salad include tomato juice, vegetable soup, a steamed veggie or, when you get home, a handful of raw baby carrots for a bedtime snack.

• Fortify spaghetti sauce with a box of frozen chopped broccoli or green peppers. Cook the veggies alongside the spaghetti (in a steamer over the pasta water) before you add them to the tomato sauce.

• Use a blender to finely chop veggies to include in meatloaf, soup, and stews.

• When all else fails, eat fruit to help compensate for lack of vegetables. The best alternatives include bananas, oranges, grapefruit, melon, strawberries, blueberries and kiwi. These choices are rich in many of the same nutrients found in vegetables.

Excerpted from Food Guide for Soccer-Tips & Recipes From the Pros, with Womens Professional Soccer, by Gloria Averbuch and Nancy Clark, RD. Available on www.nancyclarkrd.com or www.amazon.com.

Gloria Averbuch/Sky Blue FC

Director, Marketing & Public Relations

Phone: 732-271-7700 x307 | Cell: 973-449-8880

Fax: 732-271-7735

80 Cottontail Lane | Suite 400 | Somerset, NJ 08873

www.SkyBlueFC.com

www.Facebook.com/SkyBlueFC

www.Twitter.com/SkyBlueFC

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Six Week Body Makeover Free Online Quiz I Want To Lose Weight Without Dieting

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Fit yummy mummy to lose weight in without ever having to use a controller exercise hands-free and thurmond six week body makeover seems like a great motivator for moms who want. Six week body makeover free online quiz i want to lose weight without dieting jillian michaels online fitness program will give you the tools you need to lose weight and live the jillian s free slim-down solution out more about jillian s body. How to gain weight and build muscle mass fast i want to thank holly all, i spent 5-6 days a week in the gym doing lots of cardio and minimal weights i liked my body with fad dieting i would lose weight, then. Lose weight fast with diet and exercise plans katie couric discusses presidential debate & election katie couric comes out to support tony bennet at the 6th annual exploring the arts gala in new york city where.

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Not My Circus Not My Monkeys A Lesson in Loving Detachment

I have a confession: Im a control freak. And for many years an unapologetic one at that. The funny thing was I considered myself to be a mild one, especially after overcoming my battle with anorexia during my youth. I was now a helpful control freak! I could solve problems for people, take things off their hands they didnt have time for, and put things into a different perspective for incapable people in my life. Hell I was practically a guru! And with burdens of the world on my shoulders I felt I could handle them better than most, after all they werent mine. Then came the lesson of a lifetime that has changed my entire outlook on what are and are not my problems, and the realization was magical. 

I was with an active alcoholic for eight years, and nothing will bring out the control freak in you like believing you have someone who needs you to fix them. He is now a recovering alcoholic, which is an entirely different journey littered with its own difficulties. I did not learn during his active years that he was not my responsibility. If I had it would have changed so many things for me. My controlling nature only punished me and those years of worrying are ones that I cannot get back. That is my fault, not his. The lesson I learned after he sought sobriety was profound when I heard these words: "No my circus, not my monkeys." It was so simple, clever, and made me laugh when I heard it and I use it every time I feel myself getting dragged into business that is not mine to deal with. When he had a slip up I did the oddest thing. I let go. Sure it was hard and frustrating, but I stepped back and told him that it was between him and his sponsor. Can you believe it? He was not mine to take care of!!! It was a weight lifted of my shoulders and I finally understood loving detachment. When I stepped back and let go I was able to support him, lift him up, without mothering him. It saved me from myself. But it went beyond the recovering alcoholic in my life.

I began realizing how much stuff was not my business. When certain family issues come up I always feel the need to insert myself and discuss it with both parties, not any more. Even if Im asked I politely ask them to leave me out of it and deal with the person directly. I dont have to fix everything! When youre not meddling in other peoples business you wouldnt believe the time youll have on your hands. I know what youre thinking: "But Liz, Im just trying to help" or "They cant do it by themselves, the need me". Let me just stop you right there. No they dont. If they are an alcoholic you cant change that, only they can. If they cant confront someone, theyll have to learn to do it or do without. Its truly not your problem or place. Im not saying I do not help people, there is a difference. Im just saying once youre able to distinguish it changes everything. Im much more worry free by learning to accept that there is nothing I can do about it. If there is, I do my best to rectify the situation, otherwise I let it go. Im not a ringleader and this is not my problem. 

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Healthy Meals on a Budget corn and ham fritters

These corn fritters are delicious and is perfect for any time of day, have it with eggs and smoked salmon for breakfast or as lunch with a salad.

They are low in saturated fat and contain complex carbohydrates. 

 It is also budget friendly and is great way to feed a crowed of people. 

You can add anything you like to the fritters such as capsicum, chopped beans or even chicken. 

Ingredients: 

• 1 cup plain wholemeal flour 
• 1 can creamed corn 
• 1 can corn (can also use fresh uncooked corn)
• 1 spring onion chopped 
• 1 cup lean ham chopped 
• 2 eggs

Method:

• Add the ingredients in a bowl and mix it all together
• spray the pan with cooking spray and heat 
• take tablespoon fulls of the mixture and fry until its golden and firm on both sides. (will take 2 minutes per side)

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Video the day healthier applesauce muffins

Delicious and healthier then the standard apple muffins yumm

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3 Day Diet Day 1 Lunch

So if you read the previous post you can read all about the diet but here is the link for the blog that I got the diet from again: http://blessedmommy.hubpages.com/hub/Lose-Up-To-10-Pounds-In-3-Days-On-The-3-Day-Diet

Day 1 Weigh In: 158lbs (from early this morning)

Day 1 Lunch

Menu

1 slice of Toast (again I went with wheat)

1/2 cup of Tuna (one can drained)

Coffee or Tea (I went with iced coffee with a little creamer)

So what I did was toasted my bread on the flat iron with a little spray vegetable oil and seasoned it with 

Mrs. Dash Garlic & Herb. The site tells you that you can use salt and pepper so I figured Mrs. Dash was as good as anything.  Then I placed the tuna on top along with some more Mrs. Dash. I cheated a lil a sprinkled 1 Tlbs of Parmesan cheese which was 20 calories. It actually tasted pretty good. My coffee was really weak but I dont have to drink anymore for the rest of the three days which Im very happy about.

*Disclaimer: This is not my diet plan I am just following it. Check with your doctor before doing this diet and read the blog link provided. I am simply sharing my experience with this diet and not recommending it*

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Quote of the day Eat Clean

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Tip of the week by Gloria Averbuch Protein for Your Sports Diet

The Women’s Professional Soccer season is in the thick of the battle for statistical standings, with an eye toward the WPS All-Star Game presented by the U.S. Coast Guard Reserve, on June 30^th in Atlanta and on Fox Soccer Channel.

In the meantime, soccer fans are glued to the substantial action (both on and off the pitch!) of the World Cup.

Here is this week’s Nutrition Tip, an enlightening look at the topic of protein, which often seems to be surrounded by as much controversy as the World Cup!

Protein for Your Sports Diet

Like carbohydrates, protein-rich foods are also an important part of your sports diet. You should eat a protein-rich food at each meal. Some soccer players tend to either over- or under- consume protein, depending on their ideas about healthy eating and lifestyle. While it is true that young athletes have an increased need for protein due to the demands of their sports and the fact they are growing, most tend to consume more than they require.

Whereas high-protein eaters may frequently choose cheese omelets, fast food burgers and other meals filled with saturated fats, others bypass these foods in their efforts to eat a low-fat or vegetarian diet—but they neglect to replace beef with beans, or other appropriate substitutes. Or they equate healthy eating with low-cal protein like skinless chicken breast and avoid important carbs and good fats.

To meet your protein requirement, you should consume one or two protein rich foods per day.

 Recommended daily protein intake:

5 to 7 ounces (or ounce-equivalents; 140 to 200 g)

Here are some examples of protein-rich foods:

Tuna 6 oz (170 g) can, drained

Chicken   6-ounce breast

Peanut Butter    2-4 tablespoons

Kidney Beans   1 cup  

 Excerpted from Food Guide for Soccer—Tips & Recipes From the Pros, with Women’s Professional Soccer, by Gloria Averbuch and Nancy Clark, RD. Available on www.amazon.com or www.nancyclarkrd.com

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Power Green Smoothie Recipe

This is a very simple recipe to make enough smoothies for 3-6 days, depending on how much you like to drink. I make mine in 48oz batches and store them in 16oz glass bottles, that I recycle after drinking kombucha.

Before I do anything, I wash all of my greens, even when they say triple washed.

Recipe

8oz spinach

6oz power greens (pictured below)/kale

2 green apples, cores removed

Juice of 1 lemon

Chlorella powder (1/2 tsp per smoothie but can increase)

Water (among depends on how thick you like your smoothie, I use 8oz)

I just add the ingredients in small bunches, blend, and then add more until its all in. Pretty easy! I use a funnel to put my funnels in 16oz glass bottles, and then grab them when Im ready for them. Sometimes I split one between me and my husband, sometimes I drink a whole one myself. 

Green smoothies are a great way to get your greens in! I dont like fruit smoothies, because blending fruit makes the sugar hit your liver faster.  This can make your liver produce more fat cells, but fiber slows this process. So its important to eat your fruit whole, but I do like the added bite the green apple gives this smoothie.  So if you are having trouble losing weight, then dont blend your fruit and stay far away from fruit juice! 

Follow me on Instagram @ebcangel

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Living Without a Sense of Smell

Image courtesy of graur razvan ionut / FreeDigitalPhotos.net

I lost my sense of smell when I was about 7 years old, and to be honest, for most of my life I didnt notice a huge distinction between myself and other people. It wasnt until I started reviewing products and watching people on YouTube that I noticed how much people talk about how things smell. I mean I worry how things smell, but I think I handle it the same way the average person does. However, it honestly never crossed my mind that everything had an odor, like makeup primers or plain lotions. It just didnt cross my mind at all. So Ive been thinking lately about what makes my experience different and how its dictated the way I do things in life.

I lost my sense of smell after I walked into a double swing my dad was pushing my sister on. It knocked me clean off my feet and I was totally out. I can remember the ride to the hospital, a little, and actually being at the hospital, because Im pretty sure that was my first big trip there. Surprisingly I didnt have a concussion but after that my dad said I just stopped smelling flowers. I dont remember the transition and having not smelt anything in 20 years the idea of smelling flowers sounds weird. Now I do remember how a few things smell. As a result my brain will play tricks on me every once in a while, which is extremely annoying, and possible inaccurate given that I think honey, butter, and peanut butter all smell the same, and maybe even chocolate. 

So what does it change in my life? A lot more than I realized when I lived at home. I always thought it was an advantage not smelling stinky diapers when I worked at a nursing home; but its a big disadvantage when you have a baby. I cant smell when something is wrong with my car, like leaking gas or when it gets too hot, but I oddly enjoy working on my own car when the opportunity presents itself. If something is burning anywhere Im none the wiser, gas leaks have almost taken me out a few times, or if something has gone bad in the fridge. I mean Im not complaining, I could really care less because its not going to change, and I dont envy those of you who can smell bad odors. I get that there are a lot of good smelling things in this world, but there are enough pretty things to look at and hear that I figure I could have it a lot worse. My grandfather and all his siblings, parents, aunts, and uncles were all deaf; so if I was bound to have a genetic defect Im glad it was my smell, and not my hearing. My grandpa could hear until he was like 7 or 10 and his siblings werent born deaf either. They lost it after either getting a knock to the head or a very bad infection/cold. So that tells me there is a genetic weakness in the family and mine could have been a lot worse.

Yet Im not gonna claim its all roses all the time. It does effect my taste to a degree. I cant taste wine (its just putrid awful alcohol), herbs, extracts, zest/fruit oils, or subtle notes/flavors. However, I still cook with all of those things. Why? Well I was raised by people who can smell and taste just fine, so I was taught to cook with these things, and I still add them because other people tell me how they taste. The taste ordeal is more frustrating than the smell thing to be honest. Over the holidays I made lemon, rosemary, thyme, and parmesan bread which I was very excited about. Sometimes I forget, not very often but here and there, and couldnt wait to taste it. I did and it tasted just like the plain white bread I made the day before. I was really bummed, which to be honest is an understatement, when my husband told me how fragrant and favorable the bread was. Yet I still make it and cook lots of things that call for herbs. I can taste certain spices as well as sweet, sour, salty, and bitter but I have to rely on the actually juices of lemons or an excessive amount of an ingredient rather than a pinch. Most of the time I just cook like everyone else because Im cooking for my family and I want my daughter to have a wide range where her pallet is concerned. Im a very picky eater because I rely heavily on texture so I honestly dont eat a lot of the fancy stuff I cook, because it does not interest me or the flavor is lost on me. There are a lot a dishes I will never fully appreciate, but I can still eat a peach right off the tree and tell you why its 10x better than the one in the store. Its weird but the simpler the food is the better off I am when I try to tell you what it taste like. 

So when it comes to fragrances, if the bottle cant tell me what it smells like, and comes up with clever name like "How Love Makes You Feel," or something like that, you wont see this girl buying it. I gravitate more toward body sprays like Moonlight Path by B & BW because they tell you all the notes, like lavender and rose, and they even go so far as to explain which notes sit on top and which ones are very subtle. I have to go entirely on description, so companies that explain that stuff are more likely to get my business. For some reason I love lavender. I cant smell it or taste it, in my tea, but I really love it. I think its a combination of how it looks and its soothing and calming properties but if I could only wear one scent for the rest of my life it would be lavender. 

In the future I suppose it will pose more problems than it does now. I cant smell alcohol or smoke and will have to rely on my husband during my daughter teenage years. If her friends do it Ill never know and theyd be able to sneak a lot of things past me. so Ill have to adjust, cause lord knows I would have never made it past my mom. While shes young though I enjoy watching her learn what things smell like and how she reacts to things. She smells, or comments on smells, more things than I would have ever imagined had smells. It just doesnt cross my mind but Im glad she enjoys the world around her and gets to experience all of her senses. So I guess the point is to just appreciate the gift of smell and taste. Most people are thankful they can see and hear but for some reason smelling doesnt come across as something you can lose or never have. 

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Amazing Method to Hack Your Fat Away!

The 3 WEEK DIET !!

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As you would know, the human body is highly adaptable. If you cut your finger, the body would
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Well, if you make a big enough change to your diet, the body can adapt right away too by burning
fat in your body at a rapid speed. 

But what you need to do to kick start this change? Is it exercise? Cutting certain foods out of your
diet? Drinking a special tea? Eating certain berries? No, its none of those things.
In fact, it is much more simple than youd think. Checkout the Simple Way to "Hack" Your Fat Away
at:  

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Goals and Menu

We’ve got some new goals around here.  I was super happy to see that Michelle Obama introduced My Plate this summer to replace the old Food Pyramid.  She is a big health advocate and this is definitely a step in the right direction for our country.  Also, I love using this plate as a visual reminder and am trying to teach this to my children too.

Balancing Calories

? Enjoy your food, but eat less.

? Avoid oversized portions.

Foods to Increase

? Make half your plate fruits and vegetables.

? Make at least half your grains whole grains.

? Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

? Compare sodium in foods like soup, bread, and frozen meals ? and choose the foods with lower numbers.

? Drink water instead of sugary drinks. 

To learn more about the government’s new guidelines, go here. 

 

Anyways, back to my goals.  I haven’t been feeling my best lately, and I have learned of some changes I need to make to get my strength back.

 

1.  Make at least half of my plate fruits & vegetables.  (Hard for me, but I feel so much better when I do and our Bountiful Baskets are definitely helping!)

2.  Eat more protein.  (Especially for breakfast.)

3.  Cut back on sugar and carbohydrates.  (Even organic sugar and whole grain carbs…waaaahhhh.  I am determined to keep all sugars under 25 grams a day, then work down.)

4.  Exercise.  Regularly.  Get stronger.  (Hard for me, again.  Thanks to my super awesome trainer who is getting me motivated!)

 

This inspiring quote is keeping me going as well.  Love it.

 

So, what are we eating around here this week?

 

Breakfasts

My Favorite Steel Cut Oats (protein powder added) & Peaches

Eggs and Veggies (Loving this high protein breakfast combo lately.  Thinking of trying this and this.)

Peach French Toast Bake

 

Lunches

Salad, salad, and more salad…

Seriously, what a great way to get lots of vegetables!  I also discovered that if you involve your children in the entire salad-creating process, they are much more likely to eat it!  This was Olivia’s very first bowl of salad and she was certain that croutons were vegetables! 

 

Dinners

Veggie Spaghetti Dinner 

Our Favorite Pork Enchiladas

Salmon Cilantro Grains Salad (Tanner’s dad gave us some freshly caught wild Alaskan salmon from their recent trip!  I haven’t had the best of luck cooking salmon, so we’ll see how this recipe turns out!)

 

Snacks

Best Granola Ever (My friend Brittany brought me some in a cute bag for my birthday and I’ve been dying to make more.  Recipe and my own pics coming soon.)

(Copied cute picture from here.)

 

Smoothies

(We have been on a smoothie kick again around here after a long break from them.  The one pictured below was some frozen mangoes and coconut milk.  Wow.  Our daily concoctions usually consist of… )

- some sort of liquid (almond milk, coconut milk, 100% juice)

- usually some organic plain yogurt or Greek yogurt (I just bought Kefir to try for the first time this week!  Yay for probiotics!)

- frozen fruit (pineapples are a must, berries, peaches, whatever)

- 1 T. flax oil (Read here.)

- 1 scoop fruit & veggie mix (trying to use up this super healthy powder I bought awhile back)

The girls are also having a blast sitting on the counter and choosing what will go into our daily smoothies, then we all get our glasses and enjoy!

 

Carrot Apple Muffins – I’m off to go make these right now to use up the carrot shavings that were leftover from my juicing this morning.  That is, after I go workout my legs and core…

 

And just one more picture that I took last week.  I can’t even tell you the excitement I had coming home with healthy goodies from my favorite store and getting a new issue of Clean Eating in the mail!!

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The Dangers of Smoking

Smoking is known be a dangerous habit and can cause a number of health concerns such as lung cancer and other lung conditions.

Some of the conditions that is caused by smoking include:

• Cancer: the types of cancer that can be caused due to smoking include lungs, mouth, nose, throat, oesophagus, pancreas, kidney, liver, bladder, bowel, ovary, cervix, bone marrow, and stomach.
• Lung diseases: lung disease such as COPD, which includes chronic bronchitis and emphysema can be caused by smoking.
• Heart disease: such as heart attack and stroke can also be caused by smoking. If the smoker is also overweight the chances of getting heart disease doubles.
• Poor blood circulation: poor circulation in feet and hands, which can lead to pain and, in severe cases, gangrene and amputation can be caused by smoking.   
• Asthma: The chances of getting asthma increases when smoking, which can lead to bronchitis and other complications.   
• The immune system becomes compromised and the smoker is more prone to colds and flu       

Smoking is one habit that can be hard to shake, but kicking the habit is worth it for the following reasons:

• The risks of getting the above conditions dramatically reduces once you stop smoking
• Breathing gets better 
• Taste and smell may improve 
• Immune system improves 
• Blood pressure decreases 
• Mucus production decreases 
• Lungs begin to repair itself by removing dust, tar and mucus.

 If you live in Australia and need help to stop smoking or for more information go on to the quit website: www.quit.org.au

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How to lose weight in the hips and tummy as the rest are ok

 How do I lose weight?


Cardio include any activity that increases your pulse to card rather than the level at which you will be able to share a conversation with someone without being forced to pant for air and maintain that pace for a longer period of time. Number of fat burned your heart rate intensity. Ideally, you should do 60 minutes of cardio at moderate intensity than 40 minutes at high intensity.

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April 25 April 30 Dinner Menu

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Whats in season April to May

Do you wonder what fruits and vegetables are in season and what is freshest?

New to the blog whats in season I will be listing foods that is in season for Australia.

The foods that are in season has the maximum nutrients available which is beneficial for your health.

Here are the fruits and vegetables that is in season and freshest at the moment:

Fruit:

• Apples
• Bananas 
• Custard Apples
• Kiwi Fruit
• Limes
• Pears
• Passionfruit
• Rockmelon
• Pomegranates
• Quinces 

Vegetables:

• Beetroot
• Broccoli
• Fennel
• Peas
• Spinach
• Potatoes
• Mushrooms
• Leeks
• Pumpkin
• Cabbage  

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3 Day Diet Day 1 Breakfast

So I am trying this diet I saw on Pinterest that claims you can loose 10lbs in 3 days. Normally I dont go for what seems like a very bold and unlikely claim, however since I was able to read over 4 years worth of comments on the blog I thought why not? After hitting my all time weight of 160lbs at this point anything is worth trying and especially something that wont cost me a ton of money. So here is the link to blog with the diet that tells you what youll be eating for those 3 days. http://blessedmommy.hubpages.com/hub/Lose-Up-To-10-Pounds-In-3-Days-On-The-3-Day-Diet

Day 1 Weigh In: 158lbs

Day 1 Breakfast

Menu

1 slice of Toast ( I went with Whole Wheat)

2 Tlbs of Peanut Butter

Half a Grapefruit (I thought I had picked up Ruby Red...so wrong)

Tea or Coffee (As you can see I had just a smidge of creamer)

I believe the purpose of the Tea of Coffee is that caffeinated as you will have it at lunch as well and then water for the next two days.  I would have picked tea however I did not have any caffeinated tea. I did not substitute anything as I really dont have a huge problem with any of the choices.

*Disclaimer: This is not my diet plan I am just following it. Check with your doctor before doing this diet and read the blog link provided. I am simply sharing my experience with this diet and not recommending it*

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Zucchini Bread

I love this time of the year with all the fresh vegetables in season.  My dad has been gardening for a few years now and inspired me to start my own this past fall.  Unfortunately, my summer garden was a failure so luckily he supplies me with plenty of red, juicy tomatoes and delicious zucchini on a weekly basis.  I got a pressure cooker for Christmas and it gives a whole new meaning to steaming vegetables!  Our zucchini takes just minutes and the flavor is amazing.  I also like to use some of my zucchini to make bread.  I found this healthier zucchini bread recipe on Eating Well last year and made my own adaptations.  I would highly recommend.  (This recipe makes two loaves.)

Zucchini Bread

1 cup rolled oats
1/2 cup pecan halves
3 cups whole wheat flour (fresh ground is best, let me know if you want some)
3/4 cup unbleached all-purpose flour
1 1/2 T. baking powder
2 t. ground cinnamon
1/2 t. ground nutmeg
1/4 t. ground cloves
1 1/2 t. salt
1 cup packed light brown sugar
3/4 cup honey
2 large eggs
2 large egg whites
3/4 cup applesauce
1/3 cup canola oil
3 cups shredded zucchini (about 2 small zucchini)

1.  Preheat oven to 350 degrees.  Coat two 9 x 5 load pans with cooking spray.  Spread oats and pecans on separate parts of a baking sheet and bake until lightly toasted, about 5-10 minutes.  Let cool, then chop the pecans.  Set aside about 2 T. of the toasted oats if you want to sprinkle some on top.
2.  Stir together the toasted oats, the pecans, both flours, baking powder, cinnamon, nutmeg, cloves, and salt in a mixing bowl.
3.  Whisk together brown sugar, honey, eggs, egg whites, applesauce, and oil in another bowl; stir in zucchini.  (I use a cheese grater to grate mine.)
4.  Stir the wet ingredients into the dry ingredients until well combined.
5.  Divide the batter between the prepared loaf pans, smoothing the tops.  Sprinkle 1 T. of reserved oats on top of each loaf.  Bake until the tops feel firm when lightly pressed and a skewer inserted into the center comes out clean, 45-55 minutes.
6.  Let loaves cool in the pans for 5 minutes; turn them out onto a wire rack to cool completely.

Let us know how yours turned out!

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Tip of the week by Nancy Clark – Do you skip breakfast to save calories

 Many soccer athletes, in their efforts to be light, lean and fast, think a good way to shed a few pounds of undesired  body fat is to skip breakfast. After all, they aren’t hungry when they wake up in the morning, so why not save a few calories…? Bad idea.

Soccer players who skip breakfast will undoubtedly end up being too hungry later in the day. For example, when one of my clients skipped breakfast and ate a meager salad with diet dressing for lunch, she created a 1,200-calorie deficit. Of course she ended up “blowing” her diet later in the day, as well as eating the whole box of cereal after dinner. Her body was demanding fuel!

She thought she had no will power. I explained to her that she dieted “too hard” and got too hungry. Just as a person cannot breathe normally after staying underwater for too long, a dieter cannot eat normally after having eaten too little food for too long. That’s the physiology of hunger. The body wants to overcompensate for the perceived “famine” (diet).

My words of wisdom to weight-conscious soccer players are: If you want to lose weight, enjoy a hearty breakfast and lunch, and then “diet” at the end of the day so you can lose weight when you are sleeping, not when you are trying to train and perform well.

Enjoy high energy and low body fat,

Nancy

For more information, refer to the weight reduction section in:

Food Guide for Soccer: Tips and Recipes From the Pros by Gloria Averbuch and Nancy Clark RD (Available at www.nancyclarkrd.com)

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