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!

Lemon Basil Spinach Pasta

Here is the delicious recipe that DJ and I mentioned in the last conference call.  We love this recipe!    

  whole wheat bow tie pasta (enough noodles to feed your family)

         2-3 Chicken Breasts cut into cubes

         1 tsp lemon pepper

         2 TB butter

         2 TB olive oil

         2 cloves garlic, minced ( I like to add more garlic :) )

         1/4 cup white cooking wine (I boil mine before to cook out all the alcohol....hopefully)

         2 cups Plain Greek Yogurt

         1 TB chopped fresh basil or dried

         1 Lemon, zested and juiced (using the rind of a lemon gives so much more flavor and nutrients)

         1/4 cup shredded Parmesan cheese

         1 TB chopped fresh parsley or dried

         Fresh Spinach

Directions

1. Cook your noodles in a pot of boiling water.  Drain.

2.Preheat oven to 375 degrees F (190 degrees C) and season chicken with lemon pepper.

3. While noodles are cooking, melt the butter with the olive oil over medium heat in a skillet.  Place the chicken pieces in the skillet until they are no longer pink in the center. Add more lemon pepper while cooking.  When cooked, remove the chicken pieces, and place them at the bottom of a casserole dish.

4. In the same skillet, add the garlic, white wine, greek yogurt, basil, lemon zest, and 1/2 of the lemon juice. Bring the mixture to a light boil, stirring constantly. Remove from heat and stir in the pasta. 

5. Spoon the pasta and sauce mixture over the chicken. Then layer fresh spinach, parmesan cheese, parsley flakes, and remaining lemon juice over the top. Cover with foil or a lid and cook for 10-15 minutes until heated through.  Remove cover and bake for another 10 minutes until cheese is melted.

This recipe feeds about 4 people. 

We love you guys soo much!

Grandma Linda's Banana Bread

What can increase the protein and fiber of a dessert bread?  Melissa suggests that everyone try Grandma Linda's Banana Bread recipe with whole wheat flour from the awesome cookbook Aunt Sheryl put together a couple years ago.  Whole wheat flour is a little heavier than bleached white flour, so it may take a pinch more leavening (baking soda or baking powder).  Plain (or vanilla) Greek yogurt is also a perfect substitute for sour cream.  Thanks Melissa! 

This is Nathan celebrating 100 days of school.  They dressed up as if they were 100!  Are you loving the creativity of tin foil and duct tape?  His hair is covered with tinfoil!  His bus driver took a picture he was so tickled by it.  We bought the cane at Goodwill.  The cane is a mouth eating a marble.

A couple others wanted to try the beard and mustache.  he he
We are loving the Vitality Vikings blog!  Keep up the effort toward good health fellow Vikings!

What we ate last night

This family blog has inspired us to be even healthier.  The last time Phineas and I were at Costco, they were out of spinach, so we bought kale.  Since Phineas feels like it was his idea, he loves it, but not spinach.  He will drink kale and blueberry shakes in the morning, but yells "Don't put spinach in mine!"  Personally, I like spinach better, but I can stomach kale just fine. 

To use up the last of our kale, I made this Winter Pasta Recipe last night.  Ruby loved it, too.  Yes, that is kale on a 6-month-old's face.  Go to that link to read the recipe.  I didn't have goat cheese so I used a combo of Greek yogurt and cream cheese.  It was really yummy!  We ate it all.

Pain

Pain

I am going to tell you my experience.  I realize that is all I have.  I tried to make an article of sweeping generalizations of pain and realized it has been at least 32 years since I would describe myself as having average pain.  I hope my experience with pain eventually makes me more empathetic and compassionate, but mostly right now I am awfully attached to it.

On a physical level pain is exhausting.  At any given day, on a scale of 1-10, my average is a 7.  If any of you have been to a hospital recently they have a smiley face chart that corresponds to a pain scale.  0 is happy face, 10 is crying,  7 is definitely frowning.   That frown also may indicate what my face would rather be doing.  But, here comes the other part of why pain is exhausting: I try not to let the pain dictate my mood.  It is a constant mind game to be as aware of my pain as I need to be to function, but not so aware of it that I take that pain out on other people in forms of impatience, snappishness, grumpiness, or sarcasm.  The best way I can describe my pain is this: take the day or two after a really good workout.  You know when your muscles have that nice ache-y burn when you know you have built awesome muscles because of anaerobic exercise.  Now add to that feeling, the flu.  That is what my muscles feel like 24-7, with no pay off of building muscle.  Only the fatigue, the fever like symptoms, and the ache that never goes away. 

So I manage the symptoms with the following therapies: non-narcotic drugs, exercise and sleep.  I have taken a variation of 2-10 medications and/or vitamins at a time.  For me, the family of anti-seizures drugs seem to work well enough that I haven't ventured too much into the anti-depressant family which work for other people. Over the last decade I have been able to use my swimming lessons to swim 20 minutes at a time for various amounts of distances, depending on the pain levels.  And, for the most part I have been able to sufficiently sleep well, which isn't always the case with chronic pain.  This year I am really trying to add to my therapy diet control as stomach pain is one of my complaining areas. 

It is hard to answer the question "how do you feel today"? as in compared to what? yesterday? in general? overall? cuz mostly, it is always-- I don't feel good.  In fact, it is hard not to answer with mom's favorite "S" swear word, because that is really most accurate.  But, what good does that answer do?  I try to hear in that question " I care about you, I am thinking about you and I love you" and yet, because I am so attached to my pain...I may either act annoyed you asked, or say "fine" and not mean it.  I apologize sincerely for this. 

Then I go about managing my world.  I live on the main level of an apartment complex because stairs KILL me.  I join a gym that has a hot tub, steam room and sauna because I LOVE them!  I haven't worn jeans in 20 years because they hurt my already hurting stomach (even before I was "this fat").  I make sure things that are on the "heavier to lift" category are at my height or below, i.e. laundry detergent, pots and pans.  I don't use step stools or ladders because if my muscles have a fatigue moment while I am on one, I want to avoid the consequences of falling.  I have routines and procedures for things like going to the gym, getting ready for the day, days of the week, because pain doesn't always allow for "what do I feel like doing" or worse it makes me forget what I have scheduled to be doing.  I don't/can't hurry.  I show up to family gatherings.  I don't show up to most church functions outside of the three hour block on Sunday.  I ask for help from Trav.  I am a work in progress. 

aleisha's goals

Aleisha's Goals and Points

1.  Eat before 10 a.m. (and a 32 oz. coke doesn't count:, weaning of that addiction anyway)
2.  8 cups of plain water....a day
3.  20 minutes of water exercise 4 days a week
4.  caloric intake: proteins and fruits and veggies, good fats and lessen consumption of simple carbs including sugar and white flour
5.  fill out myfitnesspal Monday through Saturday

Con and John's adjusted goals

We are loving this challenge to be healthy and so far it is going great. We each have adjusted the goals to fit with our crazy schedules and our individual priorities.

So the five goals for John:
1. Get ready for bed at 11:00 and be in bed by 11:30.
2. Eat 4 servings of fruits and veggies daily.
3. Go tanning 2 times a week (for skin) and work out at the gym 2 times a week. Do some type of aerobic activity 3 other days.
4. Drink 8 8 ounce glasses of h20 daily.
5. Buy a bag of cuties to keep at work and eat one instead of raiding work's candy stash :).

Con's goals:
# 1 and 2 are same as John.
3. No eating after 8 pm.
4. Track meals using my fitness pal and stay within calorie goal.
5. 4 days any type of aerobic activity and 2 days stretching or yoga.

We hope everyone else is doing awesome and that you know that you are pretty much amazing! Love ya! :)

Is it a "cheat" food?

Conliegh asked if avocado is a fatty food.  I want to answer to everyone that I think it is okay, as are nuts and other naturally high-fat foods.  Just limit your intake.  You are doing awesome! The American Heart Association (heart.org) has an informative site here with more details on the good and bad fats.

Points Per Week Worksheet

Here is the link to a check list that will help you stay on track!  Print it off, and put it on your fridge to remind you what points you have left to earn for the week.

1. Sleep 7 hours
2. Drink 8 cups of water
3. Portion Control and one or no "cheat" foods
4. Eat 4 or more veggies and/or fruits
5. Work out 6 times (any combination cardio/strength training)

I really put a lot into this cute chart, so use it and abuse it!

Beginning week 1

I think that if i post some weekly numbers here i will be more likely to keep going. Beginning of week 1: 6'1, 202 pounds of twisted steel and sex appeal.

Vitality Pal Line Up

If you are going to commit to twelve weeks of extraordinary discipline and effort, you need an ally!  Here is your fellow Vitality Viking for each week.  Special thanks to Niels; I would still be trying to figure this out if you hadn't saved me with your cleverness (Google is so amazing)!

Click on the roster to see it more clearly.  Who will be with you at the finish line?

  Contact your pal at the beginning of the week if you can.  E-mail, texting, phone call, facebook, skype, face to face, whatever the means, just CHEER for their success and your own. 

Thoughts?   

Well, Maybe Monday...

Starting on a Thursday might not be as easy to track... Let's use the rest of this week to get perfectly set up.

1. Get your starting weight (measurements optional).  Remember, this isn't just about the number on the scale, but it is the easiest way to track your effectiveness.  Also, working toward your optimal weight for your height and build is easier on your organs, joints, life expectancy, and energy level.  Don't stress!  It's how you feel that matters the MOST, but weight is trackable.

 2. Write down your purpose, intention, mantra, and/or desired end result.  A sentence or two will suffice.  Post to this blog, and hang it up in your house (multiple places may be helpful). 

3. Contact your partner. Make a call, send a text, facebook message or e-mail.  See how much fun that is!

4. Set up and start becoming familiar with your myfitnesspal account to easily track your caloric consumption, weight, and exercise.  (optional). 

5. Do the contest as if points counted.  Tell us what's working and what we should modify.

Here's to you!

Let the Game Begin!

Our kick off weekend wasn't able to take place, but we can still get started.  Let's figure out what everyone is after.  Let's take a hard look at the who, what, when, where, and why of what we're trying to accomplish.

Who: You, of course, but who else is going to be impacted by your focus on wellness?  WHO will you surround yourself with to help you achieve optimal fitness and vitality?  WHO can you call when you need motivation?  WHO will be inspired by your discipline, commitment, and drive?

What: WHAT exactly do you want to accomplish through this 12 week competition?  WHAT kind of food will be in your pantry and refrigerator?  WHAT are you going to hang up in your house to remind you of your purpose?  WHAT will life be like when your spirit masters your appetites? 

When: Now until the end of March, of course.  But, the real question is WHEN will you make time to plan your meals?  WHEN will you pass up your favorite dessert, WHEN will you make time to do sit ups, jump rope, walk/run, lift weights, or go to the gym?  WHEN will you avoid a second helping of a delicious dinner?  WHEN will you recite to yourself the reasons you are willing to take such drastic control over your wellness?

Where: Wherever you are, naturally.  But, WHERE can you place yourself to avoid the greatest temptations?  WHERE will you be at 11 pm that will give you the greatest advantage on tomorrow?  WHERE will you eat out?  WHERE will you work out?  WHERE will you talk about the journey of self-mastery?

Why: Why focus on your temporal state when we know all things are spiritual?  WHY are you willing to put the mental, physical, and emotional effort into improving your health?  WHY will this outcome be of greatest pay off?

If you seriously consider all the above, your down days will be easier to face.  I know together, with focus on powerful thinking and acting, we can do it!

Contest Criteria

Top 5 Most Important Wellness Factors:

1. 1 pt. Sleep: aim for 7 hour minimum. 8 is better.

2. 1 pt. Fluids: aim for 64 oz of water, no soda (or at least cut consumption to half and diet).

3. 1 pt. Just right portions: aim to stay within your caloric allotment; (myfitnesspal.com can tell you) To be realistic, 0-1 dessert or fatty food a day allowed (not both).

4. 1 pt. Four fruits and/or veggies.

5. 1 pt Cardio and/or Strength Exercise: minimum 20 min. 3-6 times a week

One day a week we don't need to track anything.

Maximum points to earn in a week: 30

Idea: I'm going to do cardio and weight training on the same day three days a week so I still get all 6.

Does this look like what we talked about on the phone?