A characteristic of almost all self-made millionaires is that they read at least one non-fiction book a month. I am not a millionaire yet, but I can't even tell you how reading books on topics I am passionate about have kept me going with my health and goals. Here are some of my favorite wellness reads and cookbooks:
Cook 1.0
Green for Life
Mindless Eating (the book on CD is awesome and great on a roadie)
Body for Life
Superfoods RX
Disease-proof your child and Eat to Live
Lunchbox Lessons
The Volumetrics Weight Plan
Other Books that have brought me personal power and helped me with sales:
Man's Search for Meaning, Victor Frankl
Who Moved my Cheese
The Millionaire Next Door
Guerrilla Marketing (his whole series)
Total Money Makeover (there is a strong statistical corollary between debt and weight gain... shed debt and shed pounds!)
The Well Educated Mind
Don't Eat the Last Dounut
Parenting with Love and Logic
The First 10,000 Russian words in Order of Usage
Allrecipes.com
Tuesday, February 3, 2009
Monday, February 2, 2009
Smoothies
Preparation principles:
Smoothies are endless! These are a great way to impress guests or children when you are trying to serve up something sweet, but stay sugar-free.
You can go for creamy or icy, either adding or leaving out the soy milk, yogurt or powdered milk. Be brave and trust the natural sugars in the fruit you choose. Typically very ripe fruit works best, although frozen fruits will work very well. I love the frozen blueberries and triple berry combo at Costco. You can eat blueberries frozen, but you can also leave all of these berries out for an hour or so, and it will add a different and interesting consistency to your smoothies. The older the banana the more sugar it contains. We also add greens into many of these- my little ones call it "the green banana" and drink them right up.
Orange Julius
In a blender, add vanilla soy milk and a cup of orange juice or 1/4 cup of orange concentrate. Add a splash of vanilla and blend until frothy. Then add in 4-8 ice cubes. This is very tasty! Juice a raw orange into it just for fun, or top with orange zest. Put orange peels down the disposal to freshen the sink up.
Banana Date Smoothie
Blend: vanilla soy milk and 1-2 bananas, depending on your banana threshold. Add in 3-4 mejool dates, available in most bulk health stores and even at Wal-mart and Costco Add ice cubes if desired. The longer you blend, the more air is whipped in, which makes the drinks taller and more filling.
PB and Banana
Blend: vanilla soy milk, banana (s) and a table spoon or two of PB.
Strawberry Creme
Blend: Strawberries- blend a half carton hulled, adding in a carton of yogurt. I love the Mountain High brand, but any low-sugar yogurt will do well. For some tang and protein, add in 1/2 cup of cottage cheese.
Berry Berry
Blend: frozen raspberries, strawberries and a few blueberries in a small amount of juice, water or soy milk. Add in generous amount of cubes and enjoy!
Peach Dreams
Blend: can of peaches, a few squirts of honey or Splenda, followed by the ice cubes. MMM!
For the Chocolate Lovers
Blend: one cup of soy milk, one packet of sugar-free hot chocolate and mint extract. Add 3-4 ice cubes. Options: almond or coconut extract, adding in nuts if you have a high-power blender, adding in cocoa or double chocolate madness, adding in raw coconut, raspberries, or cinnamon.
Smoothies are endless! These are a great way to impress guests or children when you are trying to serve up something sweet, but stay sugar-free.
You can go for creamy or icy, either adding or leaving out the soy milk, yogurt or powdered milk. Be brave and trust the natural sugars in the fruit you choose. Typically very ripe fruit works best, although frozen fruits will work very well. I love the frozen blueberries and triple berry combo at Costco. You can eat blueberries frozen, but you can also leave all of these berries out for an hour or so, and it will add a different and interesting consistency to your smoothies. The older the banana the more sugar it contains. We also add greens into many of these- my little ones call it "the green banana" and drink them right up.
Orange Julius
In a blender, add vanilla soy milk and a cup of orange juice or 1/4 cup of orange concentrate. Add a splash of vanilla and blend until frothy. Then add in 4-8 ice cubes. This is very tasty! Juice a raw orange into it just for fun, or top with orange zest. Put orange peels down the disposal to freshen the sink up.
Banana Date Smoothie
Blend: vanilla soy milk and 1-2 bananas, depending on your banana threshold. Add in 3-4 mejool dates, available in most bulk health stores and even at Wal-mart and Costco Add ice cubes if desired. The longer you blend, the more air is whipped in, which makes the drinks taller and more filling.
PB and Banana
Blend: vanilla soy milk, banana (s) and a table spoon or two of PB.
Strawberry Creme
Blend: Strawberries- blend a half carton hulled, adding in a carton of yogurt. I love the Mountain High brand, but any low-sugar yogurt will do well. For some tang and protein, add in 1/2 cup of cottage cheese.
Berry Berry
Blend: frozen raspberries, strawberries and a few blueberries in a small amount of juice, water or soy milk. Add in generous amount of cubes and enjoy!
Peach Dreams
Blend: can of peaches, a few squirts of honey or Splenda, followed by the ice cubes. MMM!
For the Chocolate Lovers
Blend: one cup of soy milk, one packet of sugar-free hot chocolate and mint extract. Add 3-4 ice cubes. Options: almond or coconut extract, adding in nuts if you have a high-power blender, adding in cocoa or double chocolate madness, adding in raw coconut, raspberries, or cinnamon.
Portion Potion
How big is a portion? How much should we eat?
A portion is typically the size of your fist. Hold up your hand, make a fist, and compare it to the amount of pasta on the plate. You'll notice that there is a major portion distortion in nearly all restaurants- we can easily be eating three or four times the amount needed!
The exception to this rule is salad, veggies and fruit. Eat as much as you'd like. Stay away from sauces and dressings- most of them pack over 100 calories a tablespoon! Spritzers are a great way to wet a salad and add great flavor. I love honey mustard, raspberry vinagrette, and Italian flavors.
So, on you plate, have a portion of protein, portion of greens and a portion of a whole grain or fruit. Chew each bite at least twenty times, actually tasting, experiencing and enjoying the essence of the foods. When is the last time you really tasted an apple, a potato or carrots?
Let your cavewoman taste buds remember, and you will begin to crave the foods in their natural state!
A portion is typically the size of your fist. Hold up your hand, make a fist, and compare it to the amount of pasta on the plate. You'll notice that there is a major portion distortion in nearly all restaurants- we can easily be eating three or four times the amount needed!
The exception to this rule is salad, veggies and fruit. Eat as much as you'd like. Stay away from sauces and dressings- most of them pack over 100 calories a tablespoon! Spritzers are a great way to wet a salad and add great flavor. I love honey mustard, raspberry vinagrette, and Italian flavors.
So, on you plate, have a portion of protein, portion of greens and a portion of a whole grain or fruit. Chew each bite at least twenty times, actually tasting, experiencing and enjoying the essence of the foods. When is the last time you really tasted an apple, a potato or carrots?
Let your cavewoman taste buds remember, and you will begin to crave the foods in their natural state!
Green Goddess Goodness
What is a green smoothie? It's the tastiest way ever to introduce the amounts of greens our bodies need in the most digestable way possible. Literally, the wrinkles on my face have been fading, my energy is up, my digestive tract is clear and my sweet cravings are less.
Preparation Principles: These are traditional smoothies with greens mixed in. If you hate pulp, decide that you have puckery cellulite and wrinkles more, and make these daily!
Take a large handful of any green, add a large glass of water and blend. Then add a cup or so of frozen blueberries and a banana- the older the better. I love using my frozen brown ones.
Some combos:
Spinach and blueberries (my favorite)
Spinach, strawberries and banana
Spinach, soymilk, orange juice and raspberries
Red leaf lettuce with mangoes and a splash of lemon juice
*Google "green smoothie" and you'll get dozens of recipes!
Spinach and red leaf lettuce blend instantly with almost no pulp. Kale and endive are tasty too, but have more bits. More fruit makes it more sweet, and be brave! The first time you'll be shocked by the color... and then be shocked by how your body craves color!
Preparation Principles: These are traditional smoothies with greens mixed in. If you hate pulp, decide that you have puckery cellulite and wrinkles more, and make these daily!
Take a large handful of any green, add a large glass of water and blend. Then add a cup or so of frozen blueberries and a banana- the older the better. I love using my frozen brown ones.
Some combos:
Spinach and blueberries (my favorite)
Spinach, strawberries and banana
Spinach, soymilk, orange juice and raspberries
Red leaf lettuce with mangoes and a splash of lemon juice
*Google "green smoothie" and you'll get dozens of recipes!
Spinach and red leaf lettuce blend instantly with almost no pulp. Kale and endive are tasty too, but have more bits. More fruit makes it more sweet, and be brave! The first time you'll be shocked by the color... and then be shocked by how your body craves color!
Perfect Push-ups
What should you feel? Your core feels strong and stiff as you lower, then the abdominals actually push you up, rather than trying to muscle your shoulders and neck.
The How-to: On your knees, hips forward in line with the angle of your keeps. Hands in wide stance just outside of the shoulders, hands in at a slight angle. Looking forward slightly, the elbows hinge, lowering you down. Your body stays in one strong line. To lift, an invisible thread behind your belly button lifts you up toward the sky. Exhale on the hardest parts of any exercise- in this case, on the way up. Note: Watch yourself in the mirror. Are you doing push-ups or butt-ups? Get your fanny down in line with your knees, girl!
Push-ups are almost exclusively responsible for my back and arm muscles.
If you are ready to leave your knees, go one legged, and out in a full plank position. If you need big challenge, do them one legged!
A few short years ago, Trish Whillite had a new baby, a new figure, and no swimsuit options. Speedos and triangles ruled the racks; where were hot swimsuits for real people? The absense of well-fitting, sexy and tasteful swimsuits inspired Trish to start Modbe Clothing to not only make swimsuits, but to send a big message to the world: all women deserve clothes that flatter, and sexy and modest can be the same thing! As Modbe, you have chosen to be a leader among women, sharing this message, making great friends and great money along the way. It's time to keep inspiring women to be their best with the Desert Island Swim Preview and Challenge!
Challenge
This is week two of the challenge. If you are reading this, we invite you this minute to begin. No excuses. We are saying "Heck no!" to sugar for one week, doing our age in push-ups daily and the awesome Moving with Modbe DVD twice. This is going to give us the power to say "heck yes!" to the swim line and other surprises Modbe has ready. We're going to strut our stuff and inspire women because of it!
1. Sugar- free for one week means you get one cheat day through Sunday. Plan that day off! Then plan your menu and concentrate on feeding your body what it needs. The Modbe Pilates blog has a full shopping list, one week menu plan and recipes, as well as hydration and pilates advice to keep you on track. Email dawn_wessman@yahoo.com daily to let her know that you did the day sugar-free or if you need her to talk you off the ledge away from temptation! For an added kick, stay away from fried and fast food this week too.
2. Modbepilates.blogspot.com has instructions on your push-ups... do you age!
3. Consultants and clients from all over the nation are seeing results with the Movin' With Modbe DVD! Listen to these comments:
"I just want to tell you how much I have been enjoying this pilates DVD. I had never done pilates and wasn’t even really exercising but I have been inspired to step it up and I love having this in addition to cardio and weight lifting. Thanks for doing this, I have found something physical that I truly enjoy which is really rare for me." T.S.
"I have been doing the Moving with Modbe workout for about 3 solid weeks now-I am already feeling the difference. I am totally game for the challenge. Question: is this only good for consultants? Or can I let my customers know about this???" E.W. Answer: Challenge your clients and send them to the blog!
"We love your DVD and the way we feel when we do it. We have been doing it three times a week since September. We want to look and FEEL great in our bodies. Thanks for your help in getting us there!"
"I have actually been doing the DVD twice a week for a few months now and hit my "30 times" a few weeks a go. I can personally account to the whole new body. I love it! Thank you--really!! I have never been motivated to do anything like this before and I'm a little surprised at how easy and effective it was." R.P.
"A girl on my downline has lost two inches in a month." A.S.
"This DVD kicked my butt." T.H.
Challenge
This is week two of the challenge. If you are reading this, we invite you this minute to begin. No excuses. We are saying "Heck no!" to sugar for one week, doing our age in push-ups daily and the awesome Moving with Modbe DVD twice. This is going to give us the power to say "heck yes!" to the swim line and other surprises Modbe has ready. We're going to strut our stuff and inspire women because of it!
1. Sugar- free for one week means you get one cheat day through Sunday. Plan that day off! Then plan your menu and concentrate on feeding your body what it needs. The Modbe Pilates blog has a full shopping list, one week menu plan and recipes, as well as hydration and pilates advice to keep you on track. Email dawn_wessman@yahoo.com daily to let her know that you did the day sugar-free or if you need her to talk you off the ledge away from temptation! For an added kick, stay away from fried and fast food this week too.
2. Modbepilates.blogspot.com has instructions on your push-ups... do you age!
3. Consultants and clients from all over the nation are seeing results with the Movin' With Modbe DVD! Listen to these comments:
"I just want to tell you how much I have been enjoying this pilates DVD. I had never done pilates and wasn’t even really exercising but I have been inspired to step it up and I love having this in addition to cardio and weight lifting. Thanks for doing this, I have found something physical that I truly enjoy which is really rare for me." T.S.
"I have been doing the Moving with Modbe workout for about 3 solid weeks now-I am already feeling the difference. I am totally game for the challenge. Question: is this only good for consultants? Or can I let my customers know about this???" E.W. Answer: Challenge your clients and send them to the blog!
"We love your DVD and the way we feel when we do it. We have been doing it three times a week since September. We want to look and FEEL great in our bodies. Thanks for your help in getting us there!"
"I have actually been doing the DVD twice a week for a few months now and hit my "30 times" a few weeks a go. I can personally account to the whole new body. I love it! Thank you--really!! I have never been motivated to do anything like this before and I'm a little surprised at how easy and effective it was." R.P.
"A girl on my downline has lost two inches in a month." A.S.
"This DVD kicked my butt." T.H.
Sunday, February 1, 2009
Menu Ideas- Week Two
Here are some possible menu suggestions to help you stay energized throughout the sugar-free week! This is listed in order of: breakfast, snack, lunch, snack, dinner, snack. These are meals that I make at home. If you want the recipes, blog in and I'll post them.
Banana-nut whole wheat pancakes with yogurt or applesauce
Green Smoothie
Glass of Water
Large juicy pear
Handful of raw nuts (almonds, walnuts)
Large Water
Lentil Soup
Large Spinach Strawberry Salad w/ Spritzer dressing
Large water with lemon
Zucchini Marinara Sauce over Spaghetti Squash
Leftover Spinach Salad or Warmed Spinach with Balsamic Vinegrette
Orange Julius
Fruit Salad with yogurt and walnuts
Homemade oatmeal with walnuts, raisins and grated apples
Green Smoothie
Large Water
Cottage cheese and peaches
Egg Salad Supreme on Wholewheat toasted bread
Carrots sprinkled with garlic salt or honey
Orange Slices
Dried fruit (plums, cherries, apricots) and raw nuts
Large Water with lime
Minestrone Soup
Large Spring Salad with pinenuts, sprinkle of feta and Spritzer
Leftover Fruit Salad
Fresh pineapple
Sunny Side Eggs
While Wheat Toast
Green Smoothie
Triscuits and Cottage Cheese
Large Water
Baked Potato with cottage cheese, fresh tomatoes, Salt and Pepper
Leftover Orange Julius
Largish water
Chicken Tortellini Soup
Steamed Broccoli and Carrots
Mandarin Orange Side salad
Frozen Blueberries in soymilk- icecream! MMM!
Breakfast quiche, using leftover Broccoli and carrots
Apple Sauce (homemade!)
Large Water
Wheat toast with tuna
Large Water
Leftover Tortellini Soup
Triscuits and tuna, cottage cheese
Yogurt
Large Water
Green Smoothie
Mangoes
Large Water
Chicken Caccitore (Crockpot)
Spinach, Greenbean Almonde
Orange Slices
Banana-date smoothie
Sugar-free hot chocolate
Handful of almonds
Whole wheat french toast with yogurt
Mandarin Oranges
Green Smoothie
Triscuits with Blackbean Salsa
Large Water
Turkey Avacado wrap with Spinach, hot mustard and fat-free swiss cheese or mayo
Ruby Red grapefruit segments
Large Water
Leftover quiche or hard boiled eggs
Large Water
Whole wheat crust pizza with blackbean salsa, peppers, Easy Red marinara
Southwestern Salad (green peppers,mexicorn, salsa dressing)
Large Water
Boiled apples in honey and ginger
Omlette- chop and use veggies that you'll use for stir fry tonight
Green Smoothie
Pizza snack
Baked potato with Leftover salsa, cottage cheese and pepper
Yogurt, cottage cheese and fruit smoothie
Peanut butter and veggies, or PB and bananas, rolled in cocoa and nuts
Stir fry with Basmati rice
Large Water
Tuna sandwich on whole wheat
Hot chocolate (sugar free)
Banana-nut whole wheat pancakes with yogurt or applesauce
Green Smoothie
Glass of Water
Large juicy pear
Handful of raw nuts (almonds, walnuts)
Large Water
Lentil Soup
Large Spinach Strawberry Salad w/ Spritzer dressing
Large water with lemon
Zucchini Marinara Sauce over Spaghetti Squash
Leftover Spinach Salad or Warmed Spinach with Balsamic Vinegrette
Orange Julius
Fruit Salad with yogurt and walnuts
Homemade oatmeal with walnuts, raisins and grated apples
Green Smoothie
Large Water
Cottage cheese and peaches
Egg Salad Supreme on Wholewheat toasted bread
Carrots sprinkled with garlic salt or honey
Orange Slices
Dried fruit (plums, cherries, apricots) and raw nuts
Large Water with lime
Minestrone Soup
Large Spring Salad with pinenuts, sprinkle of feta and Spritzer
Leftover Fruit Salad
Fresh pineapple
Sunny Side Eggs
While Wheat Toast
Green Smoothie
Triscuits and Cottage Cheese
Large Water
Baked Potato with cottage cheese, fresh tomatoes, Salt and Pepper
Leftover Orange Julius
Largish water
Chicken Tortellini Soup
Steamed Broccoli and Carrots
Mandarin Orange Side salad
Frozen Blueberries in soymilk- icecream! MMM!
Breakfast quiche, using leftover Broccoli and carrots
Apple Sauce (homemade!)
Large Water
Wheat toast with tuna
Large Water
Leftover Tortellini Soup
Triscuits and tuna, cottage cheese
Yogurt
Large Water
Green Smoothie
Mangoes
Large Water
Chicken Caccitore (Crockpot)
Spinach, Greenbean Almonde
Orange Slices
Banana-date smoothie
Sugar-free hot chocolate
Handful of almonds
Whole wheat french toast with yogurt
Mandarin Oranges
Green Smoothie
Triscuits with Blackbean Salsa
Large Water
Turkey Avacado wrap with Spinach, hot mustard and fat-free swiss cheese or mayo
Ruby Red grapefruit segments
Large Water
Leftover quiche or hard boiled eggs
Large Water
Whole wheat crust pizza with blackbean salsa, peppers, Easy Red marinara
Southwestern Salad (green peppers,mexicorn, salsa dressing)
Large Water
Boiled apples in honey and ginger
Omlette- chop and use veggies that you'll use for stir fry tonight
Green Smoothie
Pizza snack
Baked potato with Leftover salsa, cottage cheese and pepper
Yogurt, cottage cheese and fruit smoothie
Peanut butter and veggies, or PB and bananas, rolled in cocoa and nuts
Stir fry with Basmati rice
Large Water
Tuna sandwich on whole wheat
Hot chocolate (sugar free)
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