Feb 25,2011 Friday

Quote for the Day: I Believe...
That credentials on the wall
do not make you a decent human being.

Mathew 6:25 Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? 

So my day today was going pretty good.  Got all my lab work and my Echo cardiogram done and preregistered for my surgery.  Ran some  errors.   Played with the puppy .   When to my NA meeting . I secretary this meeting every Friday night.   Tonight my husband got his 1  yr chip my daughter went running up to  him and giving him a big hug    But during the meeting one of my friends  who we have not seen in a while came to the meeting.   He shared is problems and what has been going on in his life.  But he also mentioned he has been drinking.   So he relapsed.  I was so hoping last year when he came in to the rooms he would get it and stay clean and sober.  I thought he was going thing for his kids.   Do not know what made him go out but he is still out.  If you know with NA we deal with Drugs and  alcohol.  Alcohol is a drug also.   I fee for him and I am glad I am back in the rooms and I will never leave .   NA has changed my life.  I may not have gotten where I wanted to be in life but I am sure not where I used to be and that is a miracle.   I will pray  that this person will stay in the rooms and get clean again. You can do some much in life with out having to use to have fun.   

just adding a recipe for the day . 

Almost Fast Food BurgerChef Devin Alexander creates a healthy drive-thru flavor! This burger is much, much leaner than any you're likely to find at a fast food restaurant, but the sauce makes it taste so reminiscent of them. 1 tablespoon low-fat mayonnaise 1/2 teaspoon ketchup 1/2 teaspoon yellow mustard 3 ounces 96% lean ground beef 1 whole wheat hamburger bun 1/4 cup chopped romaine lettuce leaves 1 very thin slice onion 3 dill pickle rounds In a small bowl, combine the mayonnaise, ketchup, and mustard. Stir to mix. Set aside. Shape the beef into a patty that is about 1/2" wider than the bun. Preheat a medium nonstick skillet or grill rack on high heat. Place the patty on the pan or grill. Cook for 1 to 2 minutes per side, or until desired doneness is reached. (Do not smash the burger with the spatula.) About 30 seconds before the burger is cooked, top with the cheese, if desired. Place the bun halves, cut sides down, on the pan or grill. Cook for about 45 seconds, or until toasted. Place the bun bottom on a serving plate. Top with the patty, lettuce, onion, and pickles. Spread the reserved sauce evenly over the inside of the bun top. Flip onto the burger. Yield: 2 Servings

Feb 24, 2011 Thursday

Psalm 143:8 "Each morning let me learn more about your love because I trust you. I come to you in 
 prayer, asking for your guidance."




Quote For The Day: 
I Believe....
That it's taking me a long time
To become the person I want to be, and I am still evolving. 


7 years ago today  at 749 am I gave birth to a beautiful baby girl.  Her name is HannaJo.  She has filled my life with lots of love and laughter  and happiness. Even though she can  be a handful at times.  She is becoming a strong , smart red hair .  With lots of personality.   She is very loving and caring. 
She was a miracle to me and my husband. I am so fortunate to have a Son and a daughter with lots of loving. They make my world.  


As for  what I did today, for exercise I cleaned my moms house.  I do this 2 times a month for her.  I deep clean it.   So today I did the windows , dusted, moped, vacuum , cleaned kitchen and bathrooms and mirrors .   great work out for the day.   


Well tomorrow is my last day I can work out.  I have surgery on Monday and  on I have to do a clear liquid diet for 2 days and my doctor said no working out. The I can work not out for about 6 weeks after that.   However I will continue with my Shakeology at least once a day but I am going to try for 2 times a day to maintain my weight loss.   


Nutrition Tip for the Day 
Size Matters

Eating low-carb, or low-fat foods, but super-sizing the portions will quickly turn into extra pounds. For example, though low in fat, deli-style bagels can have 400 to 500 calories. You're far better off having whole wheat bread.

Always remember: size matters! No matter how well you eat, if you eat more calories than your body needs, you will store the excess as fat. Often healthy eaters ignore total calorie intake. Take one week to calculate what you're really consuming and what you need.

Fitness Tip:   How do I keep Going?

Here's a question people ask me: "I'm finding that my exercise routine is very intense and I'm seeing the benefits on day 1, so what can I do to stay motivated and keep going?"

Most folks struggle with motivation every day. I'm one of them. Motivation can be broken down into a few subcategories. My fifth Law of Health and Fitness is "Loving It." Progress and motivation are possible if you look forward to your workouts. They have to be challenging and interesting to you. If you despise them before you start them, you're not going to survive them for very long. If your reasons why are meaningful to you, then staying motivated is easier. I'm always promoting health, fitness, quality of life, and feeling good as reasons to get and stay motivated. Not to say that a person's goal to lose weight or fit into smaller clothes isn't motivating—it's just that when these goals are obtained then new ones need to come into play.

When the numbers on your scale and measuring tape are low enough to make you happy then it's important to start to explore some new numbers. I'm talking about numbers that relate to ability, improvement, and achievement. Your physical appearance will improve at a more rapid rate if you can start to exercise with your focus on power, speed, and strength. This mind set applies to both men and women. This means that your motivation comes from your desire to "Bring It" during exercise at home and out in the world. Let your P90X® or Power 90® workouts trigger something new and bigger than anything you've done before. For me it's skiing and gymnastics. For you it could be anything that pushes you beyond the confines of repeating the same workouts the same way, day after day.

By Tony Horton


Recipe for the day 

Portobello Burgers

• 4 large portobello mushroom caps, 5 inches in diameter
• 1/3 cup balsamic vinegar
• 1/2 cup water
• 1 Tbsp. sugar
• 1 garlic clove, minced
• 2 Tbsp. olive oil
• 4 whole wheat buns, toasted
• 4 slices tomato
• 4 slices red onion
• 2 lettuce leaves, halved

Clean mushrooms with a damp cloth and remove their stems. Place in a dish, stem side up. In a small bowl, whisk together the vinegar, water, sugar, garlic, and olive oil. Drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning mushrooms once.
Prepare a fire in a charcoal grill or heat a gas grill or broiler. Lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.
Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately. Makes 4 servings.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Nutritional Information: (per serving)

Calories: 283

Protein: 8 g

Fiber: 9 g

Carbs: 46 g

Fat Total: 9 g

Saturated Fat: 1 g

Back to Recipes

Have a great day    FITLAKEGIRL

WWW.BEACHBODYCOACH.COM/FITLAKEGIRL OR WWW.MYSHAKEOLOGY.COM/FITLAKEGIRL

Feb 23, 2011 wednesday

Hey all

Just wanted to let you know I did work out today.  I did 40 minutes of  Biggest Loser workout  on Wii.  With Jillian and Bob.   They kicked my butt.  But best part of it is  I feel great.  I got over that bump or whatever it was.

I was speaking to an old friend today they said  I am too old to work out.   I replied what I am the same age as you are and I am not to old to work out .  You are never too old.  So remember If you are young, old, middle age,  skinny, overweight, short , Tall,  you can always work out.   Baby steps ,  just take baby steps.

Just like I said last week when I was in my bump in the road and did not want to exercise .  Get back on the horse and do it..  I did it today and it was amazing.  I was sweating and burned 136 calories.  Have energy and want to go go go.   Drinking my Shakeology for lunch,  Peaches, NF milk, water and orange extract.  Yummy.  Who could ask for something better than a yummy healthy shake for lunch.

Recipe for the Day

Poached Eggs on Whole Wheat

3 egg whites (separated from yolk in small measuring cup)

1 Tbsp. vinegar

1 slice whole wheat bread

1/2 cup fresh or frozen strawberries

1/4 cup yogurt

Heat 2–3 inches of water in a saucepan over medium heat until boiling. Add vinegar and carefully pour egg whites into simmering water. Cook until egg whites are set. Remove with large slotted spoon and serve on toasted whole wheat bread. Season with fresh pepper.

Enjoy strawberries dipped in yogurt as an added treat. Makes 1 serving.

Nutritional Information: (per serving)

Protein: n/a

Fiber: 4 g

Carbs: n/a

Fat Total: n/a

Saturated Fat: 2 

FEB 23 2011 Wedesday

Proverbs: 20:1 Wine is a mocker,Strong drink is a brawler, And whoever is led astray by it is not wise.
Quote of the Day:
You need to let your will become in agreement with God's will

 Happy Wednesday Everyone,

Well I had a rough morning with the kids and they got me so frustrated, I finally broke out of the mood I have been in and I am going to exercise today. That must have been the icing on the cake for me to get motivated to work out.    I am actually excited about it.   I have things to do around the house,  baseball practice, cook dinner. We are going to have a healthy meatloaf and veggies and salad.   Take care of my puppy .  Board meeting for Baseball  .  

Eat a Post Exercise Snack
Ideally, you should have used most of your stored glycogen to finish your workout. You now have a window between 15 minutes and one hour after exercise when your body is at its peak to absorb nutrients (up to four times better than at any other time). You want to eat a small snack during this period that is four parts carbohydrates to one part protein. The high carb content is because your body wants to replenish its glycogen stores as quickly as possible. This will speed up your recovery and make you less sore. A little protein kick starts muscle re synthesis as well. Keep this meal very light, under 300 calories, and it should allow you to recover and keep you from getting hungry until you eat a proper meal, two to three hours later.

How to make the most out of your Family Stroll

A walk is a great way to combine calorie burning with quality family time. To make the most of it, vary your course often. Add hills, including gentle grades, steep grades, and stairs. Switch between hard sidewalk, soft grass, dirt trails, or sand. For maximum calorie burning, get creative by incorporating speed drills. Things like skipping, chase, hide and seek, etc., turn those old- fashioned kids games into family fun.

Just remember the change you wanted to make yesterday , can be the change you want to make today.  come visit me   www.myshakeology.com/fitlakegirl        a Great Shake for the Day

Feb 21, 2011 Monday

Power Yogurt Breakfast 1 cup plain, low-fat yogurt 3 Tbsp. wheat germ 3 strawberries, sliced 1/2 banana, sliced 1 tsp. toasted coconut shreds Add wheat germ to yogurt and stir to combine well. Top with strawberry and banana slices, then sprinkle with coconut for a delicious garnish and added texture. If you have a craving for extra sweetness, add half a teaspoon of honey. Serves 1. Nutritional Information: (per serving) Protein: 25 g Fiber: 10 g Carbs: 61 g Fat Total: 5 g Saturated Fat: 2 g

February 20 2011 Sunday

This morning is a beautiful sunny day for a Sunday .   I was flipping through the channels on the TV this am  with my hubby and I ran into 4 Beachbody commercials,  P90X , 10 Minute Trainer , 2 Turbo Fire .  I think that is God's way of telling me you have been in your  no exercise mood long enough.   Its time to get back out there.  You know it is right for you and that is is a part of your life for ever.  Do not let anything bring you down.  I have to really get over the excuses I can make for myself.    I do battle depression at times and it can take control of my life in all areas .   I just have to push through it more.  I have to say since I have been working out and drinking shakeology  my depression has been less.  

SOWING THE SEEDS:
MATHEW 13:1-8

 That same day Jesus went out of the house and sat by the lake. ² Such large crowds gathered around him that he got into a boat and sat in it, while all the people stood on the shore. ³ Then he told them many things in parables, saying: “A farmer went out to sow his seed. ⁴ As he was scattering the seed, some fell along the path, and the birds came and ate it up. ⁵ Some fell on rocky places, where it did not have much soil. It sprang up quickly, because the soil was shallow.⁶ But when the sun came up, the plants were scorched, and they withered because they had no root. ⁷ Other seed fell among thorns, which grew up and choked the plants. ⁸ Still other seed fell on good soil, where it produced a crop—a hundred, sixty or thirty times what was sown. ⁹Whoever has ears, let them hear.”


So for you all who are trying to get a business going or trying to get people healthy just keep planting the seed.   It even in you family life.  


So before I sign off for the day.  We get our puppy today and I have lot to do. 


I am leaving you with the recipe for the day .

Breakfast Burrito 1 10-in. whole wheat flour tortilla 3 egg whites (or 1/4 cup egg substitute) 1/2 oz. (2 Tbsp.) shredded, part-skim mozzarella cheese* 1/2 slice lean ham, chopped 2 Tbsp. salsa Nonstick spray Salt and pepper Spray pan with nonstick vegetable spray, and add eggs. Cook for two minutes, then remove eggs from pan and spoon onto the tortilla. Sprinkle with cheese and ham. Season with salt and pepper to taste. Roll tortilla and fillings up "burrito style," wrap in a paper towel, and microwave for 10 seconds. Serve with salsa. Serves 1. *You can use other low-fat cheeses if you prefer. Look for cheese with 5 grams of fat or less per one-ounce serving. Nutritional Information: (per serving) Protein: 21.5 g Fiber: 5 g Carbs: 43 g Fat Total: 10.4 g Saturated Fat: 3 g

Have a great day  


Fitlakegirl

Feb 18th 2010

Hi Everyone,

I hope everyone is doing well.  I am sorry I have not been able to write like I said I was.   There has been alot going on.  My father in law has lung cancer  and had his first round of Chemo a couple of weeks ago.  Then he ended up in the hospital with Pneumonia.  He was running 103 fever and if I had not called one of his friends  to check on him I would hate to think what could have happened.   This has been a very trying time for us and things are alot better for my father in law.  

As for me I have lot  24 lbs  17 total body inches.  This is from working out and drinking shakeology.  I am so proud of myself.  However I am in a rut.  Have not exercised in a week of so.  Wondering what is going on with me.  I have surgery again on the 28th of Feb.  But that should not stop me  from exercising . I really need to get focused on get back to it.  At least one last week of exercise to get it in before I can not exercise for 5 weeks.    I can not give up I have come so far.   Beachbody has helped me alot and I could not do it with out there products and the support I have.    Wish I could pin point the rut and move on out of it.  

So  have decided to pray about it and turn it over to God and get back on the horse again and work out.   Even my husband mentioned it to me .  When are  you going to start working out again.  I said today.  Did I no I did not .  I was watching tv with the kids and cleaning.   Being a couch potato   which is not the right thing for me.    My honesty for me is the best I can do , I will get out of this and get back to working out ,  It is the only way of life for me.  

So all of you who want to give up .  Do not do it.   I am not