Day 1 & 2

Today, I am going to do 20 minutes of yoga and walk a brisk mile! Holy cow, as soon as I stood up, I remembered yesterday. As soon as I took a step down the stairs, I contemplated falling down the stairs or straddling the railing. My wrists, ankles and everything in between sooo sore! Today, I needed new motivation. So, I like to think about people who have it worse or are doing it better to remind myself to keep going. One day, I may not be able to do wall sits or burpees.
Good news, I did not look cute yesterday! In fact, I repeated the listed workout twice, and I really pushed myself maybe a lil too far. I got some water and laid on the cool leather couch to cool down. I was hot and cold at the same time. Eek! This time next week, we'll be further than we were, and this time next month, we'll be laughing at easy it is to do what we're accomplishing now!

Getting My Groove Back

It has been awhile, hello again! I have been a lil uninspired and ready for a change... See, since May really I have been taking it easy recovering from a lil surgery on my back. Turns out, your back goes hand in hand with independence and fitness, and if you are anything like me, those two things are pretty big deals! So, even though we're about to put on our big, comfy sweaters for the holidays hiding the flab and extra 5 pounds, I am saying, get to work! My goal: To have my clothes fit better, and feel better about myself, including more stamina and strength! My inspiration is the pic with a quote! Also, I have posted my workout to start out... I am recording to keep myself accountable and share what works! Happy Workout Guys!

Healthy Glowing Skin Presented by Dr. Brazos Minchew

~Keeping Skin Healthy & Glowing~

"I'm tired of all this nonsense about beauty being only skin-deep. That's deep enough. What do you want, an adorable pancreas?" – Jean Kerr

Beautiful outside, beautiful inside?
Who doesn't want beautiful skin – especially as we age? Our outside layer of skin often reflects the health of our internal organs, as we discussed in the Weekly Wellness Report on "Liver Spots."

For instance, skin hydration relies on glucosamine just as joint hydration relies on glucosamine. So, dry skin likely means dry joints. Skin that is easily torn and damaged indicates rapid aging, which likely indicates rapid aging of our circulatory system. Furthermore, skin that is easily burned by the sun may indicate that our essential fatty acid (EFA) and antioxidant reserves are low which means other tissues that rely on antioxidants and EFA for protection may also be at risk.

Therefore, beautiful skin is a good indicator of healthy reserves of critical nutrients.

Inside first...
As we age, we are likely to experience skin that wrinkles and becomes blotchy. It may start to get pigment spots and become easy to injure. There are many products and procedures you can use to help your skin from the outside and those are important. But more important is nourishing the skin from the inside.

Skin has a base of healthy fats. Most of the external emollients we use on our skin are some form of fat. However, humans are not designed to take in fats very efficiently through the skin. The best way to have a healthy base for your skin is to take OmegaPrime essential fatty acids. Two per day is good, but for skin health, more is better!

From the outside...
There is a huge industry that provides cleansers, peels and emollients for the outside of your skin. Use of skin treatments is important only after you have been nourished from the inside. Then your skin will have beauty long after the makeup has been removed. Dr. Libby's Vital C Powdered Crystals are perfect for your weekly beautiful skin routine. Try this natural deep moisturizer treatment and skin exfoliant:

1. Add 1/4 teaspoon of Vital C Crystals to your daily skin moisturizer and mix thoroughly.
2. Liberally apply the cream to your face and neck, massaging gently.
3. Leave on for 10 minutes.
4. Wash off completely with warm water; follow with a splash of cold water to close your pores.

Your skin should have a lovely glow!

Sunlight and Vitamin D
The skyrocketing incidence of diabetes, osteoporosis and certain cancers definitely say that we are not getting enough Vitamin D. The increase in insomnia and seasonal depression tells us that we are not getting enough early morning sun.

We need more sunlight. Now, how do we make it safe?

1. Recognize the need for sun and the need for caution. Plan your sun exposure so that you maximize the benefits while minimizing the risks. For instance, get your sunlight early in the day. Early morning sunlight does not have the high ultra-violet intensity that midday sun does. So, take a 20-minute walk in the early part of the day with your skin exposed to sunlight. This will give you the benefits without the risks of over-exposure.
2. Alternately, take a 20-minute walk in the evening with your skin exposed to sunlight. There are fewer UV rays in the evening than at midday, though more than in the morning. This will have a less dramatic effect than morning sun but will still provide you with many of the same benefits.
3. Never expose your skin to midday sun for long periods of time. Wear clothing that covers most of your skin and wear a hat that provides shade for your face and ears.
4. Certain nutrients work well to protect against sun damage:

1. Essential fatty acids interact with Vitamin D in your skin to create a bulwark of protection against harmful radiation.
2. Vitamin C quenches smoldering fires of oxidative stress once they have begun.
3. Antioxidants, such as green tea (Energy Now!) and those found in berries (Adaptogen 10 Plus) can help protect against DNA damage from radiation.

All these are excellent strategies for dealing with the stress of too much sun.

What about sunscreen?
The discussion about sunscreen is full of heated rhetoric. The first thing I will say about using sunscreen is that it is completely up to you: it's your choice! I would also point out that people have lived outdoors for thousands of years without serious risk from sun exposure. The increase in skin cancer risk came about as a "perfect storm" of severely polluted air, a low antioxidant/nutrient diet and the 40-year tanning craze that followed World War II.

The truth is that more people die of cancer related to Vitamin D deficiency than of skin cancer caused by sunburn. Again, get some morning and evening sunshine for good health, never get a sunburn and keep your skin covered when you are exposed to midday sun. Beyond these recommendations, do what seems reasonable to you!

Total health
The health of our skin can tell us much about the health of our entire body. We naturally desire that "healthy glow" and beautiful skin. And that makes sense, doesn't it? We have a tool to assess our internal health immediately at our disposal: our skin. All we have to do is learn to listen to the message of healthy skin!

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Take Control of Your Health For healthy skin: Eat healthy fats and take OmegaPrime to help form the foundation Take Joint Complex for healthy collagen Drink plenty of water Eat an antioxidant-rich diet Take a specific antioxidant, such as Adaptogen 10 Plus or Energy Now! Use topical antioxidants frequently Get appropriate sunshine – never burn! Get your sun exposure early in the day Alternately, get your sun exposure in the evening Wear long pants and long sleeves during midday Wear a hat that provides shade for your face and ears Take EFAs, Vitamin C and antioxidants for maximum protection!

Learn more!

• Protect Your Skin
• Skin Self-Exam
• Vitamin D and Your Health

Visit trivita.com/13380527 for more info on the supplements for healthy, glowing skin!

Recipe: Roasted Beet & Arugula Salad

If you don't like beets, no worries! It is just because you haven't had them like this! When I was interning at the Greenbrier, we had a salad similar for a week or so. I had to roast so many beets that it literally took me a good 2 hours of prepping them plus the hour long cooking time.... sometimes more! Luckily, you won't be spending a few hours on this yum salad.

Baby beets are grown year around. The vibrant colors and sweetness of the beets and blood oranges in this salad are accentuated by the creamy-white feta and crunchy nuts. Feel free to substitute baby mixed greens, mache, or frisee for the arugula. Fresh goat cheese works jsut s nicely as feta. In fact, the farmer's market usually has it, and you can taste the difference! No comparison! If you can't find baby beets, the larger ones will do fine. Just take a little longer to roast.

Roasted Beet & Arugula Salad- Serving: Yields 4 (as side salad)

Ingredients:
- 1 # Roasted Baby Beets at Room Temp.
- 1/3 c. Orange Walnut Vinaigrette or Walnut Balsamic Vinaigrette (see below)
- 6 c. Baby Arugula, carefully rinsed and dried
- 2 Blood Oranges or Naval Oranges, segmented
- 1/4 c. Crumbled Feta Cheese
- 1/2 c. Spiced Candied Walnuts or if it's fam dinner just toast the walnuts for a few minutes

Method Of Preparation:

1. Cut the beets in half or quarters so that they are bite size. Place beets in a small bowl, add 1 to 2 Tbsp. of the vinaigrette, and toss until the beets are coated. Can be done in advance if desired.

2. Jusst before serving, place arugula in a large salad bowl. Add about 3 Tbsp. of vinaigrette. Toss to lightly coat the arugula, then taste to see if it needs more.

3. Transfer the argula to individual plates/platter. Arrange the beets, orange segments, sprinkle feta on top and walnuts over them. Serve immediately.

This is a great salad to do a couple times that week. Roast beets ahead of time, and you have a great snack. Serve the salad twice to the family, and so it really was worth your while!

Orange Walnut Vinaigrette- Makes about 1 1/4 c.

Ingredients:
- 1/2 c. Good Quality Walnut Oil
- 1/4 c. Extra Virgin Olive Oil
- 1 Tbps. Fresh Orange Juice or Blood Orange Juice
- 1 Tsp. Finely Grated Orange Zest*
- 5 Tbsp. Sherry Vinegar
- 2 Tsp. Dijon Mustard
- 1 Tbsp. Finely Minced Shallots
- 1/4 Tsp. Salt
- 1/4 Tsp. Fresh Black Pepper

*Do a little extra zest and use it on some asian chicken... Try making your own marinade with garlic, orange zest, ginger, soy, and bourbon for later that week. Serve extra orange segments for before dinner or a snack for you!

Method of Preparation:
1. Place all ingredients in a glass jar and seal the lid tightly. Shake the jar vigorously to combine. I say this a great way for the kids to get involved. I typically like to do fresh dressing before I start on dinner itself, so that it has time to sit and let the flavors intermingle. Save left over dressing and store in the fridge for up to 1 month!

If you see things on the ingredients list that you know your family won't eat or get near. Or you thing that buying a couple ingredients will go bad in your house, e-mail me so we can figure out how you can personalize it to you! Happy cooking everyone!

Why Does It Matter What We Eat?

Why does it matter, right? I mean we are all going to die someday, right? I hear this every time I visit my grandfather, but then again he always enlightens me on what he learned on that Food Network and what kind of salad he had this week... So, I feel like he knows better... Ha, I love you, Papaw!

I believe that all men are created equal, but all foods are not! Dr. Colbert says, some food should not be labeled "food" but rather "consumable product" or "edible, but void in nourishment." I say, Amen Brotha! There are two types of foods: Living & Dead foods!

LIVING FOODS:

Living foods are fruits, vegetables, grains, seeds, and nute- exist in a raw or close to raw state and packaged in divinely created wrappers called skins and peels. Living food looks in fact alive. Living foods are plucked, harvested, and squeezed- not processed, packaged, and put on a shelf.

DEAD FOODS:

Dead foods are everything that living foods are not. They have been altered and deconstructed in every way imaginable way to make them last as long as possible and be addictive as possible! So, in order to do this manufacturers have to add sugar and salt and man-made fat.

Let's talk about the sugar real quick... Ever had a large party? Do you typically buy filet mignon for your cookouts or hot dogs... That is what I thought! When we are feeding the masses, we buy the cheaper alternative; manufacturers do the same to you and me. They have such a large quota to fill, so they cut corners. When adding to sugar to processed food, they add the cheapest sugar- bleached, refined sugar.

Now, I said, they use salt as well! Well, most of us know that is to preserve our food andenhance the flavor. What's a matter with salt? Well, nothing! In fact, even though it is zero calories it is an electrolyte and brings balance in our bodies. However, if we take in too much, pressure starts building in the body! We take in too much salt, and then required to take in too much water to filter out the increase in salt. Recommended Daily Allowance of sodium is 2400 mg to 3000 mg! Next time you are eating out, check the sodium count on your favorite dishes! Be aware, you cannot afford not to!

What's man-made fat? It is man made by taking natural oils such as vegetable oil for example (again cheapest oils) and heating them to dangerously high temperatures so that the nutrients die and become reborn as something completely different- a deadly, sluggish substance that is toxic to our bodies.

What do we do about these living and dead foods? Life breeds life. Death breeds death. When you eat living foods, the enzymes in their pristine state interact with your digestive enzymes. The other natural ingredients God put in them- vitamins, minerals, phytonutrients, antioxidants, fiber, and more- flow into your system in their natural state. These living foods were created to cause your digestive system, bloodstream, and organs to function at optimum capacity.

Dead foods hit your body like a foreign intruder. Chemicals, including preservatives, foodadditives, and bleaching agents, place a strain on the liver. Toxic man-made fats begin to form in your cell membranes; they become stored as fat in your body and form plaque in your arteries. Your body does its best to harvest the tiny traces of from these dead foods, but in the end you are undernourished, overfed, and overweight.

Recipe: Stuffed Garden Tomatoes

     In the summer, I eat some sort of tomatoe-y something everyday! I l-o-v-e- love tomatoes! Did you know that tomatoes work as natural sunscreen when you consume them everyday! Pretty cool! I truly think that has something to do with why I never burn, and I have to be the sun for quite some time to get a minimal tan. So, I am a believer! Here's how you too can include more tomatoes!

Yields: 4 servings

Ingredients:

• 4 medium fresh tomatoes

• 1 medium carrot, coarsely chopped

• 8 radishes, coarsely chopped

• 2 green onions, thinly sliced

• 1 small cucumber, peeled, seeded, and coarsely chopped

• 1/2 cup of fresh or frozen peas

• 1 tablespoon fresh parsley, chopped

• 1/2 teaspoon dried oregano

• 2 garlic cloves minced

• 1/2 teaspoon, sea salt

• 4 tablespoon butter, divided

• 4 teaspoons Parmesan, grated

• 4 teaspoon seasoned dry bread crumbs*

• 1 teaspoon sugar

* Use stale bread for and crumble it or take a slice and toast it till stiff and crumble it.

Method Of Preparations:

1. Cut a think slice from top of each tomato... If you are trying to spruce up appetizers then cut in a zig-zag way like a pumpkin carving. Leave a 1/2 in.-thick shell, scoop out pulp and discard. Invert tomatoes onto paper towels to drain.... When you get good, you can do this with large cherry tomatoes!

2. Meanwhile, in a skillet, saute the carrot, radishes, green onions, cucumber, peas, parsley, oregano, garlic and salt in 2 tablespoons of butter until the veggies are tender... If you need more fat, add olive oil.

3. Stuff tomatoes and place in a greased shallow baking dish. Melt remaining butter; stir in the parmesan cheese, bread crumbs and sugar. Sprinkle over tomatoes. Bake, uncovered, at 400 degrees for 20 minutes or until crumbs are lightly browned.

    

     If you are anything like my family... My sister won't eat these... My dad will wrinkle his nose, but he isn't picky... He will woof it down. So, mom and I are really the only ones who will appreciate this! So, we may make this for ourselves occasionally, but there are left over ingredients. So, use the leftover parmesan for pizza or pasta with added oregano in the sauce. Do asian food night and top with green onions or mix into a salad. Also, add the carrots, radishes, parsley to your salad! How to avoid having leftover ingredients is my specialty! Get creative and get your stuffed tomatoes today!

No Reservations: The Movie

I find that as I am getting older, my decisions are even more pressing. I see the choices being made around me, the circumstances, and wonder what I would do if that was me?..... I am seeing what it will take to hit my life long dreams, and its like trying to get a sip out of a fire hydrant... instead it just smacks you in the face and takes your breath away! Since cooking is my thing, just like you have your thing, I find deeper meanings in what I do in a kitchen. I wish there was a recipe for life... you know 8 cups of money is equal to 7 cups of work + 2 Tbsp. of good attitude + 2 Tbsp. of perseverance and so on...

What I appreciated so much about this movie (besides the food) was that the recipes we just throw together, tend to be the best ones! Not always, just like how we don't always make the right choices. What I do know to be true is that our choices say far more about us than our abilities. Also, we can make reservations to our favorite restaurants, and we can schedule till we are blue in the face (preaching to myself too) but life has no reservations! So, don't let relationships or situations keep you down if they don't go as planned (in your head), it wasn't like you ever had reservations to begin with!

"NO RESERVATIONS" Movie Trailer