Work Those Abs!

Here are a few great videos to help blast that tummy for bathing suit season!  Get busy :)

 

Breath and Mantra

Meditation for Empowerment

     Nothing is more effective for self-empowerment than combining your own breath rhythms with a positive affirmation (mantra). Your mind and breath together guide your spirit into experiencing a calm, purposeful sense of rightness. Forming the habit of combining breath and mantra brings joy and enhances your life in so many ways.

     Try this meditation taught by Yogi Bhajan: Sit with a straight spine. Relax your hands on your knees. Close your eyes and focus them on the point between your eyebrows. Take a full breath through the nose. Hold the breath, pulling your chest forward and silently repeat the mantra “Healthy am I, Happy am I” and then, as you exhale, repeat the words out loud. Practice this meditation for 11 minutes, finishing by holding the breath in and then exhaling to relax, meditating silently for 1-2 minutes. Enjoy the peace and calmness created by your own breath and mind.

A Few Helpful Hints

Below you will find a few websites that will be helpful to you during your "get healthy" journey. There are a number of other websites out there, so find whatever works for you!

Check this website from the CDC on Healthy Weight:
http://www.cdc.gov/healthyweight/index.html

Check this website to calculate how many calories you should consume each day to lose weight. There are other excellent tools on this site as well!
http://caloriecount.about.com/cc/calories-goal.php

Check this website for all things related to online weight-loss and healthy living. There are a ton of tools at your fingertips for free at Spark People!
http://www.sparkpeople.com

And my final piece of advice for you today is to keep a food journal (if you aren't already), either online or in a notebook you carry with you. Write down anything & everything that you put into your mouth during the day. The websites above can help you find out how many calories are in the food/drink you are consuming. In order to be successful in your quest, the most important piece of the puzzle is what you put into your body.

*If you are interested in working with a personal trainer at a discounted rate ($40/hour), let me know and I will try to fit you into my schedule!

Yummy Vegetarian Recipes

Greek-Style Quinoa Burgers

Prep: 35 minutes
Total: 35 minutes

Serves 4

• 1/2 cup rinsed quinoa
• 1 medium carrot, cut in large chunks
• 6 scallions, thinly sliced
• 15 ounces great northern beans, drained and rinsed
• 1/4 cup plain dried breadcrumbs
• 1 large egg, lightly beaten
• 1 tablespoon ground cumin
• Coarse salt
• Ground pepper
• 2 tablespoons olive oil
• 1/2 cup plain nonfat Greek yogurt
• 1 tablespoon fresh lemon juice
• 4 pitas (each 6 inches)
• 1/2 English cucumber, thinly sliced diagonally

Directions

1. In a small saucepan, bring 3/4 cup water to a boil; add quiona, cover, and reduce heat to low. Cook until liquid is absorbed, 12 to 14 minutes; set aside.
2. In a food processor, pulse carrot until finely chopped. Add cooked quinoa, half the scallions, beans, breadcrumbs, egg, cumin, 1 teaspoon salt, and 1/4 teaspoon pepper; pulse until combined but still slightly chunky.
3. Form mixture into four 3/4-inch-thick paties (dip hands in water to prevent sticking). If too soft, refrigerate 10 minutes to firm. In a large nonstick skillet, heat oil over medium; cook burgers until browned and cooked through, 8 to 10 minutes per side.
4. Meanwhile, in a small bowl, combine yogurt, lemon juice, and the remaining scallions; season with salt and pepper. Serve burgers in pita topped with cucumber and yogurt sauce. 

Read more at Wholeliving.com: Greek-Style Quinoa Burgers

Whole-Wheat Greek Pizza

Prep: 10 minutes
Total: 30 minutes

Serves 4

• 2 tablespoons olive oil, plus more for baking sheet
• 1 cup cherry tomatoes
• 1 clove garlic, coarsely chopped
• Coarse salt and freshly ground pepper
• Whole-wheat flour, for work surface
• 1 pound whole-wheat pizza dough, thawed if frozen
• 1 cup (4 ounces) grated haloumi cheese
• 2 tablespoons pine nuts
• 2 cups baby arugula
• 1 tablespoon red-wine vinegar
• 1/4 cup pitted kalamata olives, coarsely chopped

Directions

1. Preheat oven to 450 degrees. Turn a large baking sheet upside down; rub with oil. Place tomatoes, garlic, and 1 tablespoon oil in a food processor; season with salt and pepper. Pulse 3 to 4 times until ingredients are incorporated but chunky.
2. On a lightly floured work surface, use a rolling pin and your hands to roll and stretch dough until large enough to cover the surface of the baking sheet. (If dough becomes too elastic, let it rest a few minutes.) Transfer to prepared baking sheet.
3. Spread tomato sauce evenly over dough, leaving a 1-inch border all around. Top with cheese and pine nuts; season with salt and pepper.
4. Bake until crust is golden, 15 to 20 minutes. Toss arugula with vinegar and 1 tablespoon oil; season with salt and pepper. Sprinkle arugula and olives over pizza.

Read more at Wholeliving.com: Whole-Wheat Greek Pizza