Source: via Holly on Pinterest

Posted by Jennifer (the student)

Most of us don’t even think about the small choices we make everyday that affect our health, weight and fitness level. All those small choices can lead to a healthier lifestyle from drinking more water to exercising even when you don’t feel like it. We all have obstacles in our life that we can’t control. But there is so much that is in our control.

Personally, I am aiming to make smart choices 80% of the time. Nobody is perfect. This little bit of freedom is helping me to pursue my goals. Whatever your personal goal is, don’t beat yourself up over small slip- ups.  Success is a series of small choices. Try to focus on the big picture.

Remember to celebrate both small and large victories, while keeping the greater goals in sight.

♥ ♥

January 29th – Exercise Log

Posted by Jennifer (the student)

1/29/12            Walk/Hike 6 miles 

1/30/12            Yoga 1 hour class, Cross-trainer 40, minutes √

1/31/12            PiYo 1 hour class, Cross-trainer 40 minutes, Weight Train 30 minutes √

2/01/12            Off 

2/02/12            Yoga 1 hour class, Cross-trainer 40 minutes √

2/03/12            Cross-trainer 40 minutes, Weight Train 30 minutes X

2/04/12            Tennis 1 ½ hour class 

 ♥ ♥

Just a few reasons fitness is important

Posted  by Jennifer (The RD)

I am really fortunate that my mom had me involved in sports from an early age. Fitness has been a given in my life ever since. When I was a kid, I used to think that theonly good thing about being in sports was the social aspect. I loved hanging out with friends. I started swimming competitively when I was 10 years old and some of the friends I met way back then are still some of my very best friends! Although being involved in sports activities can be a great way to meet people and socialize, there are also many health benefits. Here are just a few:
 Aids in restful sleep
 Increases metabolism
 Improves body composition and bone density
 Decreases risk for cardiovascular function
 Improves self image
 Longer and higher quality of life
 Plus many more!

♥ ♥

Banana Scramble

Posted by Jennifer (the student)

This recipe is simple to make. It is filling and healthy. Every time I make this dish I feel like I am having a treat. Usually I make a Banana Scramble once or twice a week. It can be topped with nuts, berries or even chocolate chips.

2 Bananas

6 Tbsp Rolled Oats (I buy bulk oatmeal)

4 Tbsp Almond Milk (or any other non-dairy milk)

2 Tbsp Peanut Butter (I use creamy)

2 tsp Coconut (finely shredded & unsweetened)

2 tsp Honey or Agave or Maple Syrup

½ tsp cinnamon

Pinch of nutmeg

Pinch of salt

Vegan Butter (Earth Balance)

Mix all ingredients together and mash in bananas with a fork. Preheat pan to medium to medium-high, coat with a small amount of vegan butter. Cook 3 minutes and then gently fold over and cook another 3 minutes, should be lightly browned.

This makes 2 large servings.

♥ ♥

January 22nd – Exercise Log

Posted by Jennifer (the student)

1/22/12            Off  

1/23/12            Yoga 1 hour class, Cross-trainer 40 minutes 

1/24/12            PiYo 1 hour class, Cross-trainer 40 minutes 

1/25/12            Cross-trainer 40 minutes, Weight Train 30 minutes X

1/26/12            Yoga 1 hour class, Cross-trainer 40 minutes  

1/27/12            Cross-trainer 40 minutes, Weight Train 30 minutes  

1/28/12            Tennis 1 ½ hour class  

♥ ♥

What is BMI?

Posted by Jennifer (the RD)

BMI stands for body mass index and is a measurement of weight for height.  In other words, it measures how appropriate your weight may be based on how tall you are.  Numbers less than 18.5 and  25 or greater are considered “at risk numbers.”  Many websites, including the CDC have online BMI calculators:

Less than 18.5 (UNDERWEIGHT)

18.5-24.9 (NORMAL WEIGHT)

25-29.9 (OVERWEIGHT)

30 or greater (OBESE)

♥ ♥

Forks Over Knives

Posted by Jennifer (the student)

My interest in food and healthy lifestyles led me to see the documentary “Forks Over Knives.” Since I enjoyed the documentary so much I wanted to read the book. The book parallels the documentary about the benefits of a plant based diet and it contains 125 great recipes.

Most of the recipes are quick and easy. I‘ve tried a couple, “Rip’s Big Bowl” and “Yamadillas.” I like both dishes and plan to try many more.

The feature film Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods.

I would recommend this book to anyone who is interested in incorporating more plant-based meals in their diet. This book would be a good introduction to plant-based meals.

♥ ♥


Posted by Jennifer (the student)

One of my new year’s resolutions was to add more fiber to my diet. In the process, I have learned a lot about fiber. Here are some of the interesting facts I have found about fiber.

Why do we need fiber in our diet?

  • Normalizes bowel movements
  • Lowers cholesterol
  • Helps control blood sugar
  • Aids in weight loss
  • The benefit are to many to name

Where do we find fiber?

  • Whole foods such as: whole-grains, fruit, vegetables, beans, nuts and seeds.

Ways to easily add more fiber:

  • Start the day with a cereal with at least 5 grams of fiber. Then add a tablespoon of ground flax seeds or bran and the top with berries or sliced banana.
  • Prepare steamed or roasted vegetables in large batches for easy meals or snacks.
  • Make a large pot of bean once a week. These can be used in salads, wraps, stews and soups.
  • Have fresh fruit available for quick snacks.

There are so many tasty foods with fiber. Here is a list of my favorites:

  • Chia
  • Quinoa
  • Ground Flax seeds
  • Chickpeas
  • Greens
  • Broccoli
  • Acorn and Spaghetti Squash
  • Cabbage
  • Carrots
  • Eggplant
  • Berries (all kinds)
  • Avocado

My new year’s resolution is turning out to be an interesting journey. Since increasing my fiber intake I have noticed fiber-rich foods fill me up more and are digested slower, so I don’t get hungry as fast. My new year’s resolution has turned into an everyday solution.

♥ ♥

Almond tofu pudding

Posted by Jennifer (the RD)

This recipe is a spin off of the chocolate tofu pudding I have been making for my friends and also in my vegetarian lifestyle course. I wanted to try something different. I had a craving for the almond jello (you may have tried it at a Chinese restaurant) that my mom usually makes since it was absent from our Christmas menu this year for some reason. So, I decided to try to do an almond tofu pudding!

1 block silken tofu, drained
3 TB regular, almond, or soy milk
½ cup sugar
2 ½ tsp. almond extract
Chopped almonds as garnish, optional

Blend first 4 ingredients together until smooth. Garnish with almonds and enjoy.

♥ ♥

January 15th – Exercise Log

Posted by Jennifer (the student)

The weeks seem to be rolling by quickly. Last week, I was about to complete all of my exercise goals even with school starting. I hope to keep the positive momentum going. Saturday, I strained my tennis elbow again but I think I will get over it quickly. Let’s hope.

1/15/12         Off 

1/16/12         Yoga 1 hour class, Cross-trainer 40 minutes 

1/17/12         Cross-trainer 40 minutes, Weight Train 30 minutes 

1/18/12         Yoga 1 hour class, Cross-trainer 40 minutes 

1/19/12         Cross-trainer 40 minutes, Weight Train 30 minutes 

1/20/12         Yoga 1 hour class, Cross-trainer 40 minutes √

1/21/12         Tennis 1 ½ hour class √

 ♥ ♥