Indian Chicken Masala

Hey everyone!

DJ and I are trying to update our blog more so....here is the link

http://ourbrightsideoflife.blogspot.com/

We made this delicious Indian Chicken recipe and I posted it on the blog.  You have to try this!  It is oh, so delicious :)

Last Conference Call and Future Races

Hello fellow Vikings:

It's sad to think that our time frame for Vitality is coming to a close but I'm glad that in last Sunday's conference called we all agreed to carry it on for a few weeks (woot!woot!)

DJ and I are so excited for this warm weather and are dedicated to taking advantage of the outdoors and becoming more healthy.  I kind of want to restart my New Year's resolutions as New Spring resolutions, who agrees?

I was asked to post about the main points from the last conference call so here they are....

1. Aleisha reports on her new dedication to living healthy with the help of a nutritionist and a whole new outlook on life.  She shares her spiritual, emotional, and physical difficulties and journey in this new way of life.  Check out her blog if you haven't already done so.  She inspires us all.

2.  We all discuss the benefits of a wonderful support system (all of you Vitality Vikings) and decide to continue phone calls, chats, and activities that will continue to help us in our quest for a healthy lifestyle even after Vitality is officially "over."

3.  Race time!  We talk about doing a family run/walk race together.  I'm much more motivated if I've invested money in something so....DJ and I were talking about doing a 1/2 marathon sometime at the end of the summer or beginning of fall.  We thought it would be great if we all decided on a race and ran it together.  It doesn't have to be a 1/2 marathon but a 5k or 10k.  Won't it be great to be running or walking with the ones that we love?  Such a party! :)  

Those are the main points :)  If I missed anything feel free to add to it.  

I've been researching some races and found a pretty good website 

http://www.runningintheusa.com/race/List.aspx?Rank=All&State=UT&Page=4

DJ and I haven't decided on one yet.  Aleisha mentioned that she wanted to do a race that supported something or someone.  There are a few of those but after looking I decided that having a specific date range to work around is better for finding a race.  

So.....let me know which dates work best for you (or go to the website and find some races that you liked)  and I'll research some more.

I love you all and keep up the good work!

camille

Words From the Wise

We had a great call Sunday night!  Thank you Steve, for broadening our understanding of nutrition on fitness.  We all learned something we didn't know before.  Here are Melissa and Julia's notes from what he shared:

• WEIGH IN your meals: Food scales are inexpensive...Steve says get one/worth weighing food!
• WEIGH IN DAILY: and only in the morning (after relieving the digestive tracts) because that is your true weight.

• MAGIC FILLER: Apple Fiber powder at health food store add in with shakes when real hungry

• EAT LIKE A HORSE (graze), not a bear (gorge): every 3 hrs helps you feel full.
  

• BEDTIME RULE: No simple carbs...protein shake instead of fruit or cereal
•  
• WHITE only in MEAT, not in grains! White fish best for losing weight- Orange Roughy is easiest to eat, just add garlic and lemon pepper

• CUT the ADDITIVES: Natural peanut butter has no sugar.  Check the ingredients label.

• GO for GREEN (carrots are like candy): green beans, broccoli, celery, spinach.  Balsamic vinegar on salad only.

• EASY SNACK: Carbrite protein bar amazon.com yummy flavors: toasted coconut, cookie dough, peanut butter, and more

• SUPPLIMENT DAILY: at least a Multi-vitamin and Vitamin C

• WHAT KIND OF CALORIE?: Focus on nutrition (high protein, high fiber, low sugar, low carbs, low sodium) more than total calories

• DRINK AWAY THE WEIGHT: One gallon of water a day (applicable to all sizes)?  To add flavor, mix in 3 teaspoons Stevia and 1/4 cup of lime juice. 

• DON'T OVERWORK YOUR WORKOUT: Aim for 134-139 heart rate range. Only 30-40 minutes of cardio a day (3-4 days/wk) makes a huge difference if you continually watch your heart rate...buy a heart rate belt, it's worth it!  In many cases, high impact classes do more to hold on to fat than simply walking. 

• BURN the FAT, not your FOOD: Low impact measuring heart rate is where body burns more fat. DO NOT go above 140 because you lose carbohydrates, not fat.  You can actually program your body to hang onto the fat because it fears there won't be enough for the next work out if you work too hard.

• MUSCLE MATTERS: Gain lean mass (muscle).  It burns way more calories, even at rest...1lb lean mass burns extra 100/200 cal.
• LIFT THE WEIGHTS TO DROP THE WEIGHT:  Resistance exercise 3/4 times a week, lifting weights, you won't get big and bulky unless you go super heavy.

• Core Performance online site: Free exercises to help maintain lean mass
• CONFUSION IS GOOD: Change your cardio-type weekly.  For example, jump rope one week, do elliptical the next, bike the third week, and walk the last.  The body can't get comfortable, so it keeps burning to keep up.

The question is, what one new insight are you going to incorporate into your life for the next seven days?  Let's talk again next Sunday, but plan on an hour so you'll have time to ask and hear all the questions and answers you want.  Love you!

Exclusive Close-Up of Steve's Daily Intake

10 minute lower body sprint work out

Use a pair of dumbbells (twice the weight of your upper body weights if possible), a step stool, and water.  Let's burn it out!  Special Appearances: Treva is my resistance, Zander and Britta join in.  Forgive the chaos and lack of counting.  Just keep moving!

upper body sprint work out 10 min.

Viewing is prohibited unless you are doing the exercise!  Grab a pair of dumbbells, a stool or ottoman, and a water bottle to hydrate.  Now let's work out!  Thanks for overlooking the flaws, music changes, and poor counting!  Remember, weights multiply your caloric burn, so let's go.

Our new healthy recipe

I am so bummed that I missed hearing the updates tonight from everyone. I just woke up from an unexpected nap. :)
We are doing well with our adjusted goals but need to be better at actually writing down our points.
I made this recipe this week for lunch wraps and we loved it! It has lots of beans, some tomatoes, corn, brown rice, and cheese ( which you could decrease if you want or possible even substitute some for yogurt). They are very good and super easy. I substituted one of the cans of black beans for a can of kidney beans and we put salsa on ours. It is a good recipe to make ahead and freeze too and then pull one out when you are hungry.
http://allrecipes.com/recipe/make-ahead-lunch-wraps/detail.aspx

We love you all!