Enjoy your health ~ Picnic !!

Happy ~ Healthy family picnic !!

Happy ~ Healthy family picnic !!

Hi Folks,

Recently went traveling for the weekend with friends of our family.

Some of the reasons enjoy picnics is both the fresh air, sunshine, along with the delicious foods. Now the food can be healthy AND delicious too !!

One picnic food we enjoyed was this healthy version of a picnic favorite.

Crispy Chicken Nuggets

Makes 6 Servings

Ingredients

– 3 x 6oz boneless, skinless chicken breasts
– 1/4 cup oat bran
– 1/4 cup of wheat germ
– 1 Tbsp ground flaxseed
– 1/4 cup ground almonds
– 1/2 teaspoon sea salt
– 1/2 teaspoon ground pepper
– Garlic powder (pinch)
– 1/2 cup water or low-sodium chicken broth
– 1 large egg white

Directions

1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15

This was enjoyed after doing a workout in the park.

Please share your healthy picnic recipes !!

 

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How is PQQs helpful ~ How about Less Aging !!

Fresh Salmon for Fresh Health !

Fresh Salmon for Fresh Health !

Hi Folks,

Just finished enjoying my morning workout at the park.

Usually like to sit and reflect soaking up the fresh air along with the energizing morning sun. Today, that included some reading. Found some awesome news would like to share with all of you.

After reading please leave your thoughts….they’re always welcome … Like You !

Mitochondria, the cellular power plants that generate virtually all the energy your body requires, play a vital role in keeping organs youthful and healthy, too.

So what can you do to keep those mitochondria powered up? Try reaching for the green — like green pepper, green kiwifruit, and green parsley. Green-pigmented foods like these are rich in pyrroloquinoline quinone — or PQQ for short — a powerful antioxidant that shields mitochondria from oxidative damage in such vital organs as the brain and heart.

More PQQs, Please
Over time, damage to the delicate DNA inside mitochondria can accelerate aging and lead directly to degenerative disease. Dietary PQQ may not only shield these precious mitochondria from damage but also promote the formation of new mitochondria. Studies also suggest that PQQ may protect against neurological damage caused by the common environmental toxin methylmercury, which has been linked to Parkinson’s and Alzheimer’s disease.

Where to Get More …
Our digestive tracts aren’t able to synthesize PQQ, so it’s best to get this vitamin-like nutrient from foods. In addition to certain greens, a number of items in the native Japanese diet contain PQQ as well, including miso, tofu, and natto (soybean paste). Coldwater fish like salmon, sardines, and tuna also contain appreciable amounts of PQQ. Just choose wild rather than farmed fish — and canned chunk-light tuna over albacore — to avoid high levels of methylmercury.

Hope all of you are continuing with the Momentum of your Success with Dax’s Elimination Diet !!

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New Beginning ~ New Energy !!

Renewed Health and Energy too !

Renewed Health and Energy too !

Hi Everyone,

Here’s an update for you. Been continuing daily activity. Cycle it combining mobility work to start, then get into some bodyweight exercises during the busy week and use the mattrix moves once mid-week and once on the weekend.

Continue to enjoy Yummy meals that are getting easier as well as more fun to make too (this coming from a guy who thought making a mixed salad was an accomplishment !! 😉

Now my list of Awesome ideas to keep your energy going.

Please sure your ideas and tips too !!

Lack of energy seems to be our standard excuse for not doing things.

These are things we like to do, want to do, enjoy doing! This is no way to live one’s life. We need to manage our energy so as to increase it and apportion it to every aspect of our busy, sometimes exhaustive, life styles.

#1 Sleep – “Lots of it” This is most important as a first step. Adding another half hour to our usual nights sleep would be an average requirement since most people are somewhat sleep deprived. Late nights and early mornings are a bad combination for draining our energy. Start a bed time ritual at least an hour before actually retiring. This prepares the mind and body for sleep. Turn off the television, put on the voice mail and do not deal with any new pressing problems that can assuredly wait for the light of day.

Healing Power of Sleep ~

Healing Power of Sleep ~

#2 Water – “3 bottles a day” When most people are tested for their bodies water content they are dehydrated. Coffee, wine, soups and soft drinks do not count as water intake. As a matter of fact some of these act as a diuretic draining our bodies of precious water. I start my morning with a full glass of water. It has been 8 hours since I had any water so mornings are a key time to start hydrating our bodies. Then comes my work out with a full bottle of water. After an hour or less it is another bottle of water with my protein powder. Before noon hour I would have drank 3 bottles of water. The benefits to your skin quality, muscle tone and bowel function is dramatic. No constipation with a consistent hydration policy. I go nowhere without a couple of bottles of water.

Hydrate for Health !

Hydrate for Health !

#3 Food Choices “Balanced & Nutritious” There are many comfort foods we love and crave. They make us feel full, content and sleepy. These should NOT comprise the bulk of our diet. We all know the amount and the types of foods that are nutritious. Eat what you feel would do your body good and fuel your next 2 hours of activity. A meal should replenish you, not drain you. Second helpings can be had in an hour or two not at one sitting. Typically at a restaurant I cut the food portion in half, eating one half and bringing the other half home for a snack (in about a hour and a half) This is better than chips or cookies!

#4 Exercise “Equals More Energy” Sleep, water and good food choices make for a great health combo. Without exercise the train does not leave the station. We need to keep moving, challenging heart, lungs and muscles. Working at the 85% of maximum for at least 3 days a week is minimum with five days a week being better. I exercise daily, only taking a day off because of travel or business obligations that invariably want to steal my workout time. Showering, brushing your teeth, combing your hair are all part of your daily routine and so should exercise.

#5 Variety “Deadly Boredom Trap” Every regiment eventually succumbs to a boring routine. Even an exciting, passionate activity like sex can slip into the “same old, same old.” Keeping an exercise journal allows one to change up or tweak your workouts. Even a slight variation will challenge us to see if we can beat our previous workout goals. I love my pull ups so I have a doorway bar upstairs, downstairs, one on the ceiling and of course one in the shop were they are made. My travel trailer has a custom pull up bar that I can use camping as well as a travel bar that breaks down without tools for my suitcase. Engaging your mind before and during your workouts will add some variety but maintain the consistency needed for growth or fat loss if that is your goal.

#6 E-Triggers “Personal” People are different and respond in their own way from outside stimuli. My wife for example loves people and every gathering is a party. More than on one occasion would she chat with family and friends over a bond fire til the sun came up. One the other hand put in a DVD for the evening and its snooze time in a half hour or less. She needs and enjoys people so her morning walks are with me and the dog. The health club she goes to (for ladies only) is always teaming with people. People give her energy. They are her E-Trigger. Mine is goal accomplishment. The satisfaction of one more rep or putting another workout in the bank is all I need and thrive on. Belonging to a group or sharing your fitness goals with a confidant may be your thing that triggers excitement for fitness.

Eye Candy or E-Trigger?

Enjoying New Heath and New Life too !!

Enjoying New Heath and New Life too !!

#7 Nap time (20 minutes only) This is such a great way to relax your mind and body preparing it for the 2nd half of your day. I am talking about a short power nap before 1pm not a hour or two mid afternoon snooze that leaves you groggy for hours. Not everyone has this opportunity to lay down on the job. If this is the case find a quiet place were your mind can wander to pleasant places as you breath deeply relaxing your whole body. I find those moments that I can drift to my one palm tree island in the Caribbean so relaxing. Knowing it is just a vision in my head and soon my body must spring to the daily grind, I am refreshed.

Catching a snooze

Power nap time !!

Power nap time !!

Now a refreshing Yum recipe for you that I enjoyed recently ~
Summer Watermelon Yum
Summer Watermelon Yum

Summer Watermelon Yum

Ingredients

1 ice cold 3 lb. ripe watermelon (thump it- does it sound hollow?)
1 large cucumber, skinned, seeded (or 2 medium)
2 large celery stalks
1 small head romaine lettuce, trimmed, cut up
2 medium, dense, heirloom tomatoes, seeded, chopped
1-2 teaspoons minced Elephant Garlic
Juice from 1-2 limes, according to taste
2 tablespoons white balsamic or rice vinegar
2 tablespoons fresh chopped cilantro, basil, mint or parsley
Sea salt, to taste

Instructions

Slice the watermelon, cut up most of it, taking out the seeds; reserve about 1 cup, diced fine. Toss the cut up watermelon into a Vita-Mix or blender. Add the cucumber, celery, lettuce, tomato, garlic. Pulse and blend the mix briefly to process it. Add the juice from one lime. Add the vinegar, chopped herbs, sea salt. Pulse till combined.

Pour into a storage container, add in the reserved diced watermelon. Cover and chill until serving. Two hours is best.

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Days 29 ~ 30 Not the end …. A New Beginning !!

This ending is just the Beginning !!

This ending is just the Beginning !!

Well Hey Everyone…..

We Made It !!!

Feel it is has been an amazing journey.

Started out thinking to lose some belly fat, while getting healthier.

By the end of 30 days accomplished that and…..

Actually can celebrating gaining some lean muscle too !!

Goes to show how incredible Dax’s Elimination Diet plan truly is ~

Here’s a completion picture:

New Healthy Body_Mind_Spirit ~ New Beginning !!

New Healthy Body - Mind - Spirit ~ New Beginning !!

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Days 27 & 28 Exercise for your Skin ~ You Bet !!

Exercise for your Skin !

Exercise for your Skin !

Hi Folks,

Looks like travel schedule delayed my posting.

Know if you’re anything like me, like a compliment of looking younger than your age.

Of course exercise and a toned body contribute to this.

However….

The largest organ of your body contributes the most…..

Can you guess which one…..

It’s your Skin !!

Here’s a very motivating reason to keep doing Dax’s exercises each day.

It’s hardly news that exercise is great for your heart, lungs, and mental outlook. Here’s another reason to get moving: Regular exercise is one of the keys to healthy skin.

“We tend to focus on the cardiovascular benefits of physical activity, and those are important. But anything that promotes healthy circulation also helps keep your skin healthy and vibrant,” says dermatologist Ellen Marmur, MD, author of Simple Skin Beauty: Every Woman’s Guide to a Lifetime of Healthy, Gorgeous Skin and associate professor of dermatology at Mount Sinai School of Medicine.

By increasing blood flow, exercise helps nourish skin cells and keep them vital. “Blood carries oxygen and nutrients to working cells throughout the body, including the skin,” says Marmur. In addition to providing oxygen, blood flow also helps carry away waste products, including free radicals, from working cells. Contrary to some claims, exercise doesn’t detoxify the skin. The job of neutralizing toxins belongs mostly to the liver. “But by increasing blood flow, a bout of exercise helps flush cellular debris out of the system,” Marmur says, “You can think of it as cleansing your skin from the inside.”

Exercise has also been shown to ease stress. “And by decreasing stress, some conditions that can be exacerbated by stress can show some improvement,” says Brian B. Adams, MD, associate professor and director of the Sports Dermatology Clinic at the University of Cincinnati. Conditions that can improve when stress is reduced include acne and eczema. Although researchers are still investigating the link between stress and skin, studies show that the sebaceous glands, which produce oil in the skin, are influenced by stress hormones.

Regular exercise helps tone muscles, of course. That doesn’t have a direct affect on skin, dermatologists say. But firmer muscles definitely help you look better overall.

So here’s to enjoying exercise for your health AND for your skin !!  😉

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Day 26 ~ Healthy Eating without going Broke !

Healthy foods ~ Healthy Budget !

Healthy foods ~ Healthy Budget !

Hi Everyone,

If you are like most people, like my family, we enjoy eating healthy.

However, with rising food prices, especially organic, after getting to the market to buy those healthy foods have on our mind sticking to a budget.

Well, here’s a way my family and I have found, and hope it helps you too. Whether single or married, this will be one less concern while enjoying that healthy lifestyle we have learned from Dax ~

I know what its like to have to eat on a budget. Despite an awesome scholarship and good job, It was a challenge to meet a budget, payments on car….. groceries and rent.

Then, fast forward to NOW !

Have learned some along the way, and hope to share with you how you CAN afford to eat healthy while enjoying not breaking the bank either with rising food prices.

Whatever your reason for watching the budget, here is the BEST guide to saving YOUR money at the grocery store, to maximize the amount of high quality food you eat, without exploding your bank account. When shopping smart, even if you are bulking, you can spend less than $50-60 a week with high quality food.

TOP TIPS
1. Shop for the deals on the meat. Every week (this includes especially free range meats, folks!) at all the grocery stores, meat varies in price. Sometimes chicken breast is $8.99 a lb sometimes its $2.99 a lb, you have to pay attention to the sales and strike while the iron is hot. Stock some in the freezer. Reminder, wrap your meat well so no freezer burn that zaps the flavor and nutrition !

2. JOIN a large discount retail store. Buying in BULK always saves you money.

3. When it comes to meat, which is the most expensive thing to buy, look for large cuts of meat on sale that you can butcher yourself. Also ask the local butcher for last-date meat discounts. Chop it up and freeze the rest, you’ll save A LOT of money this way.

4. When it comes to produce like vegetables and fruits, buy IN season. Blueberries can be $5 a lb in the dead of winter or $1 a lb in summer. Also consider buying frozen fruits and veggies in places like COSTCO.

Now here are my TOP picks for cheapest and healthiest sources of fats, protein and carbs

Fats
Fats are high calorie and low cost.
The best three by far are
All Natural Peanut Butter
Nuts at Bulk Stores
Extra Virgin Olive Oil

Protein
Protein is the most expensive

Eggs will be your #1 source
fresh water fish when possible
Pork is the cheapest meat
Beans and Lentils are also extremely high in protein
Large cuts of meat on sale

Carbs
Carbs are actually cheap.
Beans and Lentils, my FAVOURITE pick, EXTREMELY cheap and healthy
Steel cut oats at a bulk store
Sweet Potatoes

Vegetables + Fruit
Broccoli, lettuce, onions and cabbage are all usually the cheaper veggies
For fruits, Bananas per calorie are the cheapest

You have to come up with the right calories for yourself. But for less than $50 you can get over 250 grams of protein, 150 grams of carbs and 70 grams of high quality fat every day! And now you know how to save at least $50 per week on your food.

Think about it, that’s over $2500 a year you can save !

Enjoy a happy healthy lifestyle, within a budget for other things…. like your new clothes after getting healthier with Dax’s Summer Elimination Diet !!

Healthy on a Budget

Healthy on a Budget

 

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Day 25 ~ Taking it Easy to burn Fat ?!

Support makes everything EASIER !

Support makes everything EASIER !

Hi Folks,

Proably wondering about that title huh !

How can you take it easy AND burn fat.

I’ll share how along with another Yum recipe hope you like.

  1. Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will help regulate and boost your metabolism to burn more calories.
  2. Consume whole foods that are high in fiber and low in sugar, such as lean protein sources (lean beef, chicken, fish, and whey protein), fruits & vegetables (oranges, apples, strawberries, blueberries, broccoli, peppers, asparagus, carrots, nuts (almonds, cashews, & walnuts), and whole grains.
  3. Eat low-glycemic carbohydrates such as vegetables, instead of refined processed carbohydrates which usually come in a box or a bag.
  4. Consume 25-35 grams of fiber per day. Fiber will help satisfy hunger pangs as well as control insulin and blood sugar levels which tend to promote fat storage.
  5. Eat some type of lean protein at each meal. Protein helps to satisfy hunger and provide the necessary building blocks to maintain lean body mass while losing body fat.
  6. Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, Omega-3 fortified eggs or other Omega-3 products.  Healthy fats are great antioxidants as well as help with brain function and many other essentials processes that take place in the body on a daily basis. Essential Fatty acids also help prevent certain diseases.
  7. Eat 5-10 servings of fruit and vegetables a day to meet your micronutrient needs.  Vegetables also contain a good amount of fiber and help to control appetites and curb hunger.

Use your blender and food processor to make something healthy ….You deserve It !!

  1. Consume Green Tea or Water instead of calorie filled drinks such as soft drinks.  Green Tea has many health benefits and should be drinking 1ml of non-caffeinated fluid for every calorie that you consume. This works out between (8-12) 8oz glasses of Green Tea or Water a day.
  2. Balance your fat intake for the day. Approximately 1/3 should come from saturated fats, 1/3 from monounsaturated fats, and 1/3 from polyunsaturated fats. Again, ensure you’re consuming Anti-Oxidant rich Omega-3 Essential Fatty Acids by incorporating EFA Icon into your nutritional plan.
  3. Consistent fat loss requires good habits. If you want to create good habits then you need plan. Therefore, map out your meals every day and follow them. If you follow your plan everyday for 2-3 weeks you will form habits that become part of your daily routine and part of your life. Did you enjoy Dax’s Magic One hundred today ~ It will REALLY help with this area !  😉
  4. Incorporate “Uber-Health foods” into your meal plan on a daily basis. Some examples are salmon, low-fat plain yogurt, tomatoes, spinach, mixed berries, whole oats, mixed nuts, olive oil, flax seeds(or flax meal), green tea, and various beans. Keep total fat intake under 30% for the day.  This can easily be accomplished by avoiding “extra” fats such as butter, sour cream, mayonnaise… This doesn’t mean you have to completely eliminate these items, just use them sparingly and avoid adding them to foods whenever possible. OR…simply follow Dax’s Elimination Diet where he makes it Ultra easy to enjoy yum healthy foods.

Here’s some added ideas that will help when done DAILY ~

  1. Move !! Yes, you can lose weight just by changing your eating habits. But very few people succeed long-term – and it takes much longer to lose fat – when they don’t exercise. And something most people don’t realize is, just how critical ingesting the research proven Protein to Carbohydrate ratio is to optimizing the results of your workout efforts.
  2.  Keep a Journal (it will become one of your best friends always telling it to you stratight !) and … Record what you eat and drink. You will be amazed by what you find. Keeping a food journal is critical to your success because you need it to evaluate and analyze your current eating patterns. If your fat loss efforts are stagnant the answer can usually be found in your food journal.
  3. Follow the 90% rule. If you can follow your plan 90% of the time you will soon see unwanted fat melt off your body. However, if you find yourself breaking these rules more than 90% of the time your chances of failing increase significantly.
  4. Here’s where Dax’s Magic One Hundred can save the day !!  ;-D

Enjoy this latest Yum recipe I tried and let me know what you think !  😉

Free Range Turkey in Stuffed Peppers 

Free range Turkey Stuffed Peppers ~ Yum !

Free range Turkey Stuffed Peppers ~ Yum !

Ingredients

1-2 tablespoons extra virgin olive oil, as needed
1 lb )free range) ground turkey
3-4 garlic cloves, chopped
1 medium red onion, diced
1 cup roasted corn kernels
2 rounded tablespoons pine nuts or toasted sunflower seeds
1 cup or so cooked brown rice
Chipotle powder, to taste [or other favorite chili spice]
1/2 teaspoon cumin, or to taste
1 teaspoon paprika or smoked paprika
Sea salt and fresh ground pepper, to taste
2-3 tablespoons fresh chopped cilantro or parsley
3 large bell peppers: 1 orange, 1 yellow, 1 green, halved and seeded
6 heaping spoonfuls of your favorite prepared salsa- spicy or mild
6 slices fresh goat cheese- omit for dairy-free

Instructions

Preheat your oven to 375 degrees F. Put a kettle of water on to boil.

Heat a little olive oil in a large skillet  over medium heat and cook the ground turkey till browned; drain off any liquid, if you need to.

Add a dash more olive oil; heat; add the chopped garlic, onion, corn, and pine nuts; stir and heat through.

Add a cup of cooked brown rice, stir and lightly mix. Add a dash more olive oil, if needed, to moisten. Add chipotle, cumin and paprika. Season mixture with sea salt and pepper. Stir well to combine the flavors. Remove from heat. Add in the chopped cilantro. If you need a little more rice to fill large peppers- add some in and toss.

Choose a shallow baking dish that will fit the halved peppers. Stuff the halved peppers with the brown rice mixture, pressing in firmly; use as much stuffing as you can. Place the stuffed peppers in the baking dish.

Top each pepper with a spoonful of salsa, and a slice of goat cheese, if using.

Pour about an inch of hot boiled water into the bottom of the baking pan, around the peppers, and loosely cover the pan with a foil tent. This helps to cook the peppers. Bake in a 375 degree F oven for about 30-40 minutes, until the peppers are fork tender.

These colorful stuffed peppers can be served as a side dish or a main dish.

Garnish with fresh chopped cilantro.

Total Servings: 6

Enjoy and remember to share your thoughts and ideas too ~ much appreciated !  😀

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