~Music of the Minute~

Not very long ago my Uncle Passed and although I haven't seen him...since my childhood...I have such fond memories of him and all my Grundstrom family. Sure wish I could have been there to say goodbye but certain moments in my life showed me that I was indeed there in spirit.
RIP Uncle Larry



~PEACE~LOVE~HAPPINESS~

~Whittle Your Middle~

Let's EAT!!! Eating is a very important aspect of any training plan. This is an area that often times gets neglected either by depleting yourself or not selecting well balanced foods. I've always been really good at choosing the suggested foods for fat burning. There are three things i've made an honest effort to increase in my meal planning while whittling is: 1. Dairy: Yogurt and Milk specifically. 2. Nuts: This is always scary to me because Nuts=Fat but these fats are actually GOOD for you and there are claims that it helps burn fat in the abdominal region...almonds, walnuts and sunflower seeds (i know not a nut) are my favorites. 3. Green Tea: I like tea but i guess i'm more of a social drinker. Research says that drinking 2+ a day targets the mid section for weight loss so i'm drinking it up daily! I would love to share my daily intake but time is hard to come by and when you primarily eat meals at home and pack a lunch for two little ones well time is something I always wish I had more of! So, you'll have to settle for sporadic food posts. And, I promise to post some recipes here before my 30 days is up!

BREAKFAST
Yogurt: I mix nonfat plain with a flavored yogurt to cut the sugar. Greek is my favorite. Mix in some berries: strawberries, blueberries, and raspberries. Top with flax seed granola and a few almonds. Served with fresh squeezed OJ!


SNACK
Holy Yumminess! This IS the stuff! Oh yea top a brown rice cake with 1 Tablespoon of this stuff and a cup of milk and oh YUM!!!!




LUNCH
Ok so this was actually a lunch box idea post that I never got around to. But I had the same thing for my lunch on the go...Light string cheese, boiled egg, deli ham, carrots and I had a plum not the cinnamon bran cereal bites the girls had!


SNACK
Ok-Mak crackers topped with mashed avocado and sunflower seeds. I like to add spinach but was out!


DINNER
Yup it's my infamous "taco salad"...green and red leaf lettuce, curly kale, cilantro, red onion & bell peppers topped with re fried beans, guacamole, nonfat plain yogurt, a yummy spicy salsa and baked tortilla chips...i eat this at least once a week!


Now I will go and have some Green Tea and maybe those yummy cinnamon bran cereal bites!

what's up with my terrible photography??? must be the change in the sun shining through...oh well Day Lights Savings Time is in 10 days!!!

~Music of the Minute~

~Superman Banana~

I needed to get a little more info about this exercise and watched several superman banana videos and this is the one that shows this exercise at it's fullest potential....

~Whittle Your Middle~

Eat This and Lose Belly Fat! Twelve more Foods that help melt the belly fat! Got most covered for the day and several in my pizza alone!




Not sure that second slice will help ~Whittle Your Middle~ but dang I make a delicious Pizza!!!

~Foods of the Rainbow~

~Whitttle Your Middle: Day Two~

Tonight for dinner it would have been lovely if I could have planned a recipe from the many searches I've discovered. But, once again dinner plans were put on fast forward with little time to plan...oh the joys of a 2 and 4 year old! Luckily, the collaborative effort between myself and Craig created a super tasty dinner!
We had Roasted Red Pepper Quinoa with black olives, steamed mixed veggies: green beans, cauliflower, and carrots. Craig whipped up a tasty pan-grilled Tilapia with his marinade concoction...Olive Oil, Lemon juice, Sea salt, Cumin, Ancho Chili Powder, and Turmeric and a small side of cottage cheese to get in my dairy! A nice glass of Shiraz finishing it all off with 5 Raw Almonds and a small square of dark chocolate! YUM-MO!

I love Nutrition research so much! So much that I received a degree BS in Nutrition back in 1998...one day I'll put it to professional use but until then...I hope you enjoyed this blog post and find it useful in your life.

Without planning out a specific recipe...I still did pretty good according to this article:

Belly Fat Burning Foods
By Laura Nowak, eHow Contributor
Belly Fat Burning Foods | eHow.com

While there are no secret foods that just cure belly fat, certain foods will help your digestive tract, which will aid in losing weight around the middle section. Dieters must remember in addition to eating healthy to partake in regular exercise.

1. Complex Carbohydrates
Starting your day with a breakfast complete with whole-grain cereal and low-fat milk or oatmeal and fruit provides your body with the complex carbohydrates and fiber it needs. They raise your metabolism, and lower your insulin levels, avoiding a build-up of fat storage.

2. Protein
When you need a snack, try adding more protein to your diet, such as lean meats like turkey or chicken. It takes your body longer to process protein than it does fats or refined carbohydrates.

3. Omega 3 Fatty Acids
Eating fatty fish, such as tuna or salmon, aids in burning belly fat by changing the levels of the leptin hormone in your body. Leptin can directly alter your metabolism, deciding whether you will work off those calories or if they will be turned into fat.

4. Nuts
You should supplement your diet with a variety of nuts. Macadamia nuts promote a healthy heart, and add fiber to help your digestion, while natural peanut butter is rich with immune boosting and anti-oxidant vitamins B and E.

5. Oils
Try switching to Olive Oil as it decreases high cholesterol, and choose the light-virgin olive oil because it is rich in anti-oxidants.

follow my training!!!

~Whittle Your Middle~

Welcome to the 30 Day ~Whittle Your Middle~ Challenge!

wanna follow my training
or see my results???

There are so many benefits to strengthening your Core and I feel that this area will help me fulfill my complete body fitness goal since having two babies in two years! I have some time before my official training schedule begins for my half marathon...although the original one I planned in June conflicts with my high school reunion...I still plan to find one that I can race in before the Triathlons in the fall. I hope that you will follow along in my journey and accept this challenge with me!

~Whittle Your Middle~

~Who: Any and Everybody I hope...but me for sure!
~What: Commit to doing 6-10 minutes of ab work 5 days a week.
~When: February 18-March 20
~Where: Anywhere and Everywhere
~How: Investigate and incorporate the foods that claim to whittle your middle.
I will take before & after measurement of my waist along with photos.
Document my achievements and nutrition research.
Follow the routine listed below:

1. Straight Arm Plank...hold for 60-90 seconds

2. Side Plank...30-60 seconds each side

3. Superman/Banana from P90x...thanks Lisa


4. Prone Plank


5. Prone Plank Reverse Curl 10-12 reps


6. Supine Bridge w/ Arm Extension 10-12 reps



I will continue with my yoga, cardio and strength training.


This is MY Mission...Do YOU accept it???

"Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born."

~Dale E. Turner~


DISCLAIMER:
Please note that I am not a physician, dietitian or a fitness trainer. You should always consult with your doctor before beginning any exercise program.