Motherhood...

What a great way to lead into our great news and special pictures. I had a 12 week ultrasound yesterday and our cute baby #4 is looking healthy and strong; strong heartbeat, healthy spine and active already.  I'm farther along than I thought, so it looks like 13 weeks and a few days.  I'll take any days that get me closer to the next trimester. 

I get asked constantly if I want a boy, and I have to admit that after yesterday I was really hoping to have a chance to have a little boy in our home, but it made me so upset when the interesting ultrasound technician predicted a girl and I was sad. (Who can tell at week 12 anyway?) What's the big deal anyway? What is wrong with having four girls, like it's a disappointment to have four beautiful girls.  So if I do have another sweet Gibb girl, be very happy for me, because it's a miracle every time a baby comes to someone, and especially after going through what we do to bring them here.   Besides, who would be unhappy having any child with this man?

I've just felt sick most of the time, but last week had a reprieve for 6 whole days in a row.  I guess my house really needed to be cleaned.  I also prayed for a glimmer of hope to come to me, and that was Heavenly Father's way of showing me that answer to my prayer.  I also had a chance to get away this weekend and spend some time in the mountains with some friends. I had a great time and laughed so hard it made me younger.  I keep thinking about that when this week I feel like I'm going to pass out and throw up for two days in a row.  It didn't help that Sydney didn't feel well and we spent yesterday afternoon at the toilet, but I was given a great deal of strength and stomach power to take care of her.  She's fine, but it was an interesting day being a pregnant mommy.

I'm grateful for the sweet miracles that have happened. I was diagnosed with blood clots a few weeks ago and they are getting better.  I have a husband who loves me enough to take over in the house and wait on me when I'm not feeling well, when he knows that all I want to be doing is blessing my family and home.  I'm so used to being able to accomplish so much in a day.  It's been humbling to take a seat and really try to enjoy the chance to take naps and move at a slower pace.

I keep up my movement. I have a treadmill next to the couch, so I try to get at least 20-30 minutes of walking each day.  It's taken a shift in my thinking to put myself in a baby producing mode for my body rather than a weight release mode.  It's amazing watching this body become ready to hold a child and give birth.

I just picked a pint of beautiful raspberries from my garden, 3 acorn squashes, a melon, tomatoes and zucchini.  I am blessed with bounty.   I am thankful to be alive and experiencing the good along with the challenging things in life. 

Mother's Day....Boy does Heavenly Father love me!

I find it amazing that on a day we remember mother's I felt like Heavenly Father was sending His only little moments to tell me how much he loves me.  I'm blessed to be a mother to three beautiful, smart, and kind girls.  They are not perfect, but neither is there mother.  Nonetheless, God still loves me and knows I'm doing the best with what I have at the moment.  I pray my children will overlook the imperfections and remember my love.

I'll try to describe the beautiful moment as best I can.....I woke up with the sunrise, which I LOVE to do and made my way down to the patio in the back. I sat smelling the beautiful petunias Spencer bought me and read the Bible about Moses instructing the children of Israel to "Beware that thou forget not the Lord thy God"(Deuteronomy 8:11).  All I could think about what how blessed I was to be sitting on a beautiful day and learning about the blessings of following the Lord.

My family eventually woke up and I looked up to see Spencer's face.....

Who couldn't melt looking at that face?

 The girls came and brought me the gifts they made at school...they were great.

 They played follow the leader and giggled and laughed and brought me joy.

 We were able to go up to Spencer's parents house in evening and see the new Gibb girl and share in another mother's joy of being a mother the second time.  My sweet sister-in-law just came home from the hospital and we were glad to see her home.  She'd been through a lot and had earned her title of motherhood these last few weeks.

But it all comes down to this.....

It is in those sweet moments where you hold the gifts of heaven and remember how much Heavenly Father loves His children, so much He sent His son, even Jesus Christ to save our souls and redeem us from death.  Such mercy, such love! It is mercy and love that make it possible to continue each day as a mother. 

Happy Mother's Day!

I wrote a mother's day song in February....hope you enjoy it. 

A Sister, A Mother, A Friend

Words and Tune by Julie Gibb

Yogurt Muffins from the Red Checker Book!

I had some fun making a healthier version of muffins from the red checker cookbook this morning for breakfast.

Here's what I used:

Blueberry- Orange Yogurt Muffins:

1/2 c. applesauce
1/2 c. maple syrup (real maple syrup doesn't have corn syrup)
1 egg beaten or 2 egg whites
2 tsp. orange peel
8- oz. plain fat free yogurt
6 tbsp. of organic cold mill flax seed
2 tbps. canola/olive oil
1 tsp. vanilla
10 drops of Stevia Extract (Berry Flavor)
5-6 drops of Stevia Extract (Orange Flavor)
_____________________________________
1 c. All-Purpose Flour
3/4 c. whole wheat flour
1/2 c. Oats
1 1/4 tsp. baking powder
3/4 tsp. baking soda
1 c. blueberries

Mix first 10 ingredients (wet) until blended in a medium bowl.  Mix last 5 ingredients  (Dry) in a separate bowl until blended.  Mix dry ingredients into the wet only until blended.  Don't over mix, it will make them tough.  Fold in blueberries with a spatula.  Put mixture into 12 regular sized lined muffin tins with 1/4 c. measuring cup and bake 15 minutes at 400 degrees F.  They will be golden brown on top and bouncy if touched when done.

Goes well with: Fresh squeezed orange-grapefruit juice and scrambled egg whites or scrabbled tofu.

What I learned: Yet again, it's fun to play with recipes. If you don't have what a recipe calls for, or just want to make it healthier, it can still taste good. The kids gobbled them up, so they must have tasted good. I had two today and enjoyed every bite.  Here are some tips to remember.

Flour - use wheat in part or in place of white flour.  Wheat does bake differently in a recipe, so keep that in mind when you are playing with it.
Oil - You can use a little.  The original recipe called for 1/3 c. oil.  I used applesauce, flax seed and little bit of oil instead and it cut calories and fat content and added moisture.
Eggs - You can always substitute eggs with flax seed meal, or egg whites.  Take the yoke out and take the cholesterol with it. It's pretty simple.  1 whole egg = 2 egg whites / 1 egg = 1 tbsp. flax seed meal and 3 tbsp. water.
Milk or yogurt - you can substitute any full or low fat product with fat free.  You don't need the saturated fat anyway and it's still as creamy.  I've been playing with tofu and soy/rice milk substitutes to eat less dairy.
Sugar- as always, it sugar that gives us that rise and fall and is SOOO addictive.  If you don't believe me, cut it out for a day or two and see how irritable and tired you can become.  Maple syrup is still sugary, but doesn't have the same drop. Brown rice syrup is sweet as well, and just know that honey changes structure when heated, so keep to local honey and just for taste!  I've learned a lot about sugar and keep learning. I use Stevia in small amounts. I used the extracts to sweeten the yogurt because the original called for low fat orange yogurt with LOTS of sugar.  Bananas are a great way to sweeten a recipe, especially those brown ones you might throw away.  Use them instead of putting them in the garbage and give moisture and flavor to a good baking recipe. I've used them in cookies too.


Listen to your body and try new things.  You never know when you are going to come across the very thing that suits your body and your health. 

Sisters - Faith, Hope and Charity

I am such a symbolic person. I was sharing a scripture with my children this morning in Alma 7:24 - 

"And see that ye have faith, hope and charity, and then ye will always abound in good works."

Phoebe said she really likes those dolls at Christmas time that say Faith, Hope and Charity.  I sat and looked at my girls and realized that they are my own version of faith, hope and charity.

Faith:

When I was pregnant with Abby,  I had come complications that without slowing down, quitting school, and going on bed rest, would have been really dangerous for my sweet little baby girl.  I always wanted to finish school, so quitting was really hard, but I went forth with faith and I have been blessed with more than I could have seen.  She believes with out seeing the end. I have faith that I will some day finish my education, but for now, I know that in showing faith in God's plan for me and not my own, I have been blessed by a great gift, my Abigail!

Hope:

It took a great deal of hope during my pregnancy with Phoebe. I had a very energetic two year old, and a husband who worked and went to school at the same time, not unlike many women.  But, that same company that paid for school went belly up and Spencer lost his job two months before Phoebe was born.  He went back to school full time, we lived as best we could, and had hope in the plan of our Heavenly Father.   The faith that strengthened us with Abigail carried us once again.  I started to have contractions about 3 months early.  I went on bed rest again and hoped for the best.  Phoebe did come early.... 4 weeks, just in time to be considered early, not premature, and just in time for the last month of insurance to cover her pregnancy.  We have hope in Christ and our Heavenly Father's plan, and we also have our tiny, Phoebe Sue, a sign of Hope.

Charity:

While pregnant with Sydney Jane,  I experienced a great deal of the true love of Christ.  My sweet husband nurtured me, my friends served me, and I went through quite a few surgeries that helped me understand a little of what our Savior might have gone through.  It is during her life so far, that I have learned a great deal about Charity, and what it means to truly love someone the way Christ loves them. Born in love and continuing to love, Sydney has an incredible ability to give you hugs and loves just when you need them. She loved to cuddle, and she has bound our family in the bonds of charity, the pure love of Christ.   Our sweet Sydney Jane!

The Three Sisters - Faith, Hope and Charity

I happened upon a picture and article of the three sisters in Oregon.  They are faith, hope and charity.  I spent the first twenty years of my life in Oregon, and consider myself, "Made in Oregon."  I loved to look for these mountains, far away in the skyline.  It was kind of a thing to see if you could see them through the clouds, or rain, but they were always there.  Our own faith, hope, and charity are clouded by the events of life, and we may not see the "events" that assist Heavenly Father in teaching us these things until the clouds have lifted and the sun shines.  It is then we lift up our heads and look for our "mountains."  I had forgotten their names and reminded once more, with a sweet God breeze, that faith, hope and charity stand supreme.  They are three sisters, standing strong and supporting the other.  Without them, the future would look dim, boring, and without beauty.  I am thankful for the chance to CONTINUE to gain a testimony of the power of these principles.  I desire to abound in good works all my life and follow what God would have me do.

Time for YOU: Week Eleven

Time for YOU:
Week 11

OUR LAST WEEK! In deciding where you are going to take your health and what habits to make keep these things in mind.  The key is to change your mind and make a plan.  When our mind and motivation are in the picture, we have greater chances of success.  What is holding you back from experiencing the life you desire?  What is holding you back from FEELING great about yourself?  What are the thoughts that keep you making the same choices and habits over and over again?  Maybe it's lack of knowledge, lack of experience, or just plain not knowing where to put all the knowledge to work.  This is when we must stop and listen!  We have the answers inside of us.  We know what we SHOULD eat.  We know that we SHOULD exercise and move our bodies.  We also know that we SHOULD love ourselves.  God loves us, so how do we use that love to bless our lives and the lives of others?  We look inside....... yes, there it is again.  By looking inside I mean listening to our bodies, our minds, and the voice of God.  I've been looking inside this week and finding where my path in my journey will take me this next phase of my life and counseling with God.  Take TIME FOR YOU this week and appreciate the priceless gift we have to communicate with our Father in Heaven through His son, Jesus Christ, through prayer.

Features:Thought and Articles:
Weekly Goals:
Weekly Nutrition Tip:
Weekly Workout Tip
Weekly Song:

Thought and Articles:
Read a good article this week to keep you motivated on your path.
 
LDS General Conference April 2010

Jillian Michaels: setting-goals

Flylady.net

Weekly Goals:Exercise and Nutrition: Make goals for your next 90 days
Knowledge: Lesson 14 "Help and Helping"
Emotion: Share what you've learned
Home: Time for Sunday Worship
Spirit: Focus on Callings

Weekly Nutrition Tip:
Protein French Toast/Pancakes/ Applesauce/Yogurt  : Add a scoop of your favorite protein powder to your favorite recipes and get that extra boost that will keep you fuller longer and feeling satisfied. 

Also, don't forget your protein shake after you workout.  You will feed your muscles after your workout for a longer period of fat burning!!! This is a GREAT tip.

Weekly Workout Tip:
Intensity, Variety and Consistency......need I say more.  You know what these are.  See what needs a pick me up in your workout and get on it.  Grab a buddy and take a class, or get an extra Interval in your normal cardio.  For me it was shoveling wet snow at 7am after spin class Tuesday morning of Spring Break.  Thank you Mother Nature!  Give it a try.  You'll be so happy you did.

Weekly Song:

Love One Another (sung by Julie Gibb)

Time for YOU: Week 10

Time for YOU:
Week 10

Only two more weeks and I'll finish up this section of Time for you.  I have enjoyed this experience. I am going to work on my next 3 month goals.  So these next two weeks we are going to focus on getting you feeling comfortable on your own.  As you do this, you will be confident and continue on your journey to health.  Next week with focus on surrounding yourself with a support system and making your intentions for the next 3 months. 

Features:
 Thought and Articles:
Weekly Goals:
Weekly Recipe:
Weekly Workout Tip
Weekly Song:

Thought and Articles:
A Solemn Responsibility to Love and Care for Each Other

Weekly Goals:Exercise: Write down your workouts in your journal
Nutrition: Pick a focus from our past goals
Knowledge: Lesson 13/ Chapter 17 Habits of Health - SLEEP
Emotion: Give yourself a pat on the back
Home: Free Up Your Saturday
Spirit: Hold Hands with Spouse (or loved ones - show affection)

Weekly Recipe:

Brown Rice Pilaf in Crock Pot:
I tried this one on a Sunday afternoon- very satisfying and very tasty1 cup brown rice
2 cups chicken broth
1 tbsp. Olive Oil
2/3 cup onion
2 cloves garlic
1-2 tbsp. fresh parsley
1 c. - 1 3/4 c. mushrooms
1/2 tsp. pepper

Put all in the crock pot on high for a few hours and than reduce to low for 3 more. 


Weekly Workout Tip:
Take your workout to the next level.  Add 30 seconds of High Intensity intervals after every weight exercise.  Not enough?  Make it one minute HII's.  Push your intensity during cardio training every 5-10 minutes for 30 seconds.  You can you anything for 30 seconds! Make sure you come down to a steady pace after 30 second intervals and give yourself a chance to recover, BUT DON'T STOP!


Weekly Song: Home Can Be A Heaven On Earth

Easter Baskets and SO MUCH MORE!

Easter 2003- Love these old pictures.  They grow up too fast.

This year I wanted the focus to be on Christ.  A few weeks ago I asked family members to write their testimonies by email and send a picture.  I've been making books for my girls to enjoy and really understand what this day is REALLY about.  He Lives!

I also asked the Easter bunny to do something different.  She willingly obliged.  The Easter bunny comes on Saturday at our house.  Each of the girls gets a mixing bowl with a treat package to cook with mom and other kitchen equipment, practical and we get to cook together!  There are a few chocolates, some sidewalk chalk, and bubbles shaped like a carrot and that's it, no overboard gifts and all the activities we can do together and we won't have extra BAGS of candy lying around the house tempting me!  They'll have a great book of testimonies to read on Sunday Morning too! LOOOOVE it!

I will post the pictures when it's all completed and let you know how it turns out.  So excited this year....and can't wait for conference. 

Click below to listen to conference April 3rd and 4th.

LDS General Conference

Time for YOU: Week Nine

Time for YOU:
Week 9

"When we keep the temple covenants we have made and when we live righteously … , we have no reason to worry or to feel despondent."
- Richard G. Scott

Hey Everyone!  It's been a very good week. The sun has started to shine, despite the  breezes coming around, and the world is changing.  We are changing too.  It takes all winter for the flowers to restore themselves and get ready for spring before they flower.  It takes time for us to bloom as well. Daily reminder of what we want is important to our success and our blooming. Our daily "fertilizer" of food, "sun" from exercise, and "fluid" from water make for a glorious bloom.  Can you tell I'm a little ready for the spring? 

WEEKLY FEATURES:
Thought
Weekly Video
Goals
Workout
Recipe
Food Replacement List 

Songs

Weekly Thought:

"We are what we perceive ourselves to be.  Change one negative thought about yourself and replace it with something positive and watch yourself start to soar and accomplish all that you desire. " - Julie Gibb

Weekly Goals:

Exercise: No plateaus - Try something you haven't tried before today. You have it in you to give it a try and maybe you'll love it. I did that with yoga and now it's an integral part of my week.

Nutrition: Make a list of your families favorite dinners.  See if you can make them a little healthier.

Knowledge: Dr. A's Lesson 12 Companion Guide: Muscles in Motion

Emotion: Note to Spouse or loved one.  Make a note to your special someone expressing your love and gratitude for assisting you in your journey so far.  They've lived with our changes, our emotions, and our "prickles".  Give them a little boost, and yourself too by sharing the love.  

Home: Afternoon Routine

Spirit: Temple Attendance and/or Meditation

Weekly Workout:
This is going to incorporate a multipurpose approach to weight loss.  How many times have you stood in the kitchen wondering where to start in the house, also knowing you need to workout that day.  I have a workout for you.  It requires your tasks and some perspiration:

#1 : Decide the top 3 things you want to get done.  Write them on a mirror or glass door with dry erase marker (or just grab a piece of paper).  Leave some space to write down exercises in between. 

#2: Now pick 4-5 exercises to place before and after each task.  Write them down. 

#3:  Go to town!  Set your timer for 10-15 minutes and got to town.  See how fast you can complete each task.  When the timer goes off, get to your exercises and do them for 30 seconds to a minute.

Here's what mine looked like this week.  It was so much fun that I called my sisters and told them what I did.  How exciting to make exercise fun and race yourself! I got a sweat going, I got my kitchen cleaned and I got some exercise in my day.  How great is that? 

Push-ups
*Dishes
Jumping Jacks
*Sweep the Floor
Squats
*Tidy the Kitchen
Abdominal Crunches

Weekly Recipe:

Whole Grain Crackers and Meat:  (I love this snack/lunch)
Wasa Whole Wheat Crackers (or any kind of hard grain cracker you like. Check the special crackers section)
1 Laughing Cow Light Swiss Cheese Wedge
2 Pieces of Fat-Free Turkey Breast (or your favorite low-fat meat)
spinach leaves (placed how you like)
3-4 Slices of Tomato
All purpose Seasoning ( I use no-salt organic spice from Costco- Kirkland Brand)

Place all in this order and enjoy.  It's a crunchy snack, a great lunch with a veggie on the side I love the crunch I get when I eat it!

Food Replacement List:Try Replacing some common ingredients :
*Fatty Meats for Low Fat or Lean Meat
* Regular Dairy Products for Low/Non-Fat 
*Find Low Sugar or Low Salt Sauces
* Regular Noodles for Whole Wheat or Whole Grain Versions
*Vegetable Oil for Olive Oil or Canola Oil
*White Rice for Brown Rice
*Dessert for fresh fruit and fat-free cool whip
*Sodas or juice cocktails for water or 100%fruit juice
(keep it to 8 oz at a time while eating)
*Salt and Sugary Seasonings for Savory Herbs
* White breads for whole grain or veggies
Weekly Songs: I Stand All Amazed and Be Still My Soul

Time for YOU:7 Vital Signs of Health and Wellness

(Recipe Below)

 

This is a great list of things to review in a week.  

If you've had changes in weight, no changes, or just want to evaluate where you are in your journey of health, refer to these 7 things and see what can be altered to fit in your healthy lifestyle.  Try one at a time, or evaluate a few and see what difference it makes.  Give yourself at least a week to see the changes. (EX: It may take 7 days to see difference in sugar depending on how much needs to leave your system. )

1.) Sleep (7-8 hours a night.  Sleep deprivation leads to higher stress levels which lead to higher cortisol levels that land the fat right in your mid section).
2.) Drinking water (8- 8oz glasses, extra 8 oz.-16oz. per hour of exercise)
3.) Eating every 2-3 hours (Are you getting your daily calorie needs?) - see below for formula to figure this out
4.) Sugar and Unhealthy Fats- (Are you eating added sugar or sugary things? How about foods high in saturated fats and transfats?)
5.) Portions -( Remember, the palm of the hand for proteins, 1 cupped hand for carbohydrates, and 2  cupped hands for fruits and veggies)
6.) Exercise Intensity - (Are you reaching your level 10 and pushing yourself to raise your heart rate to get you sweating!)
7.) Exercise Variety - (Are you doing the same exercises all week, or do you do a variety of things including using weights to build muscles that burn fat?)

TIP: These are also great questions to ask yourself if you are coming down with a cold or illness. Many cold bugs can be conquered when we ask ourselves why our immune system is not working at it's optimum. Implementing positive healthy habits can enable us to stave off infections naturally. This does not mean to not see your doctor if it is needed, or rest when our bodies are crying out for rest.  Use wisdom in all things.

Formula for finding Daily Caloric Needs: (it's calories in and out)
A.) Current Body Weight in pounds - and add a 0 (ex: 150 pounds is 1500)
B.) Add 20% for daily activity (exercise) -
C.) This gives you your daily rate (This is what you eat if you don't want to change your weight)
D.) Subtract 500 calories for a safe weight release of 1-2 pounds a week
E.) This is your total Daily Intake

Here's a quick sample based on a 165 pound person:
A) Current Body Weight    165 +0 = 1650
B.)Activity Rate 20%-                     +  330
C.) Daily Caloric Rate-                     1980
D.)-500 a day                           

       -  500
E.)Total Daily Caloric Intake            1480


**Readjust (A) and (B) in the formula as you loose weight.  The lighter you get, the fewer calories your body needs.
You will not have to count calories the rest of your life.  Knowing where you are at and what is good for your body, enables you to recognize what is good portions and foods for your daily caloric needs.   You will become aware and knowledgeable enough to go without counting calorie.   If your calorie intake is too low, you can reset your metabolism and that just works against your body optimally burning fat, and leads to storing it instead because your body way think it's starving!

 

 

Whole Wheat  Turkey Wrap:

Couple slices of fat free turkey breast, 1 Laughing Cow light swiss cheese (love this), spinach or lettuce leaves, and one whole wheat pita or tortilla. Spread and wrap how you like and serve with a side of bell peppers.(mini ones pictured)

Food Fact: red peppers are great for reducing stress and are high in vitamin c.

Time for YOU: Week Eight

Week Eight Goals:

(Maryland 2004)

Hey everyone! This week marked the 45^th day (Thursday the 11^th). Hope you are doing well and still working on your habits. As we create habits, we are freeing ourselves to do with our lives what we are meant to do. We may not be Kings or Presidents, but each of us are important in this world and each of us have something to give to make this world a better place and influence the lives of those around us. I desire for you to discover yourself on this journey and make the best use of the time you have on this earth. Just start where you are and do your best. Have a wonderful week. Email me with any concerns or questions.

Weekly Goals:

Exercise: Bring in the Family. Involve your family in your exercise plan this week. They can be your best support system. (Bubbles are always fun- get your kids chasing after while you run around blowing, one of my favorites!)

Nutrition: Limit Refined and Processed Foods: Eat as close to nature as possible

Knowledge: Dr. A's Lesson 10-11 Companion Guide: Eating Healthy for Life and Habits of Active Living

Emotion: Thoughts that Keep us from What We Want. What are we saying to ourselves that keeps us from having the body, mind, and spirit we desire.

Home: Swish and Swipe. Add this one thing to your morning routine and watch your throne shine!

Spirit: Giving. Discover the joy of giving and why you give.

Weekly Recipe:

Peanut Butter Protein Smoothie (Makes a great snack or after workout treat!)

1 1/2 C. Water

2 scoops of chocolate protein powder

1 banana

1-2 tablespoons of natural peanut butter

1 c. ice

(Add a handful of spinach to give it a little kick, you really won't taste it!)

Blend until smooth in your blender and enjoy!

Makes about:

2 16 oz servings - 4 8 oz. servings

Weekly F.H.E Activity Idea and Workout:

This is a great idea to do for family night. You can use the house, or any open space and run around from room to room. You can set up these 10 “Stations” throughout your home. Have someone keep time and switch every 30 seconds. Give yourself time to get from room to room. Also have someone demonstrate each move.

Warm-up: Run or walk in place for a few minutes and have each person say one thing they are thankful for that day. Get moving. (Some may choose to walk around the block and go to the park for this activity.)

Stretch: Remember to stretch the arms, legs and feet.

Station Workout: 30 seconds for each – run to the next station in between

Jumping Jacks

Push-ups

Jump Rope

Abdominal Crunches

Run from one spot to another as fast as possible

Mountain Climbers on the ground

Big Tire Jumps (pretend you are jumping through those big monster truck tires one after the other.)

Punching (use your favorite or just jab and cross)

Throw/or roll a ball and run after it (Modify if in your home)

Superman's (Lay on your stomach, lift hand and feet in the air for 5-10 second intervals)

Cool Down: Walk in place again for a few minutes and say the exercise they liked the most.

Stretch: Make sure you stretch out while you are warm and then go have a smoothie for your treat. Remember the protein.

Weekly Song: When Faith Endures

Time for YOU: Week Seven

Week Seven Goals:

Exercise: High Intensity Intervals - use in our workouts to get better results
Nutrition: Cravings - HALT
Knowledge: Chapter 9 in Dr. A's Companion Guide
Emotional: Become as a little child -  You know the phrase, "There's a child in us all", there really is.  It's also helpful in submitting ourselves to change and teaching to know we still have lots to learn, just like a child.  - HUMILITY
Home: Start Laundry
Spiritual: Time for Worship


Recipe for the Week:
Spinach Smoothie:
2 cups spinach leaves
1 quarter lime (peeled if you don't have a vitamix)
1/4 to 1/2 c. 100% juice (apple, grape, orange) - will change the flavor based on taste
1 small banana
a piece of fresh pineapple or 1/4 c. canned pineapple in natural juices
a dash of cream, milk, or a 1/2 scoop of protein powder
1- 1 1/2 c. ice cubes
Blend until well mixed. Serve right away.  This has a very fresh taste and is so refreshing on an nice afternoon.
Serves 4

Workout for the week:
Cardio: ( do your favorite exercise - walking, running,
Warm-up for 2-3 minutes (til your sweating)
Stretch
Level 6: 1 minute
Level 7: 1 minute
Level 8: 1 minute
High Intensity Interval - jumping jacks for 30 seconds
High Intensity Interval - x work - fast feet and jumping
Level 8: 1 minute
Level 9: 1 minute
Level 10: 30 seconds /15 seconds rest 92x)
High Intensity Interval: Heisman's for 30 seconds
High Intensity Interval: fast squats
Level 6: 2-3 minutes
Cool down until you come to a stop
Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
Stretch

Weights: (upper body) DROP SETS: do one set starting at the highest weight you can go and dropping the weight as you go. You may end with no weights at the end and do this til you can't do anymore.  We are burning out the muscle.
*Warm-up fro 2-3 minutes (til you start to sweat)
*Stretch upper body
*Bicept curls (using weights, bands, or machine) Drop set
* High Intensity Interval: Mountain climbers ( 30 seconds)
*Tricept Kickbacks (using weights, bands or machine) Drop Set
*High Intensity Interval: pushups (30 seconds - this will really burn you out)
*Chest Press: (on your back, ball, or bench, using weights, band, or machine) Drop set
*High Intensity Interval: High Knees (30 seconds)
* Back Rows: (machine, bands, or weights) Drop set
*High Intensity Interval: punching (30 seconds)
*Abs: basic crunch, v sit backs, scissor kicks, and supermans (see video)
*Stretch: focus on arms, back and chest (but get all for more flexibility)

Weekly Song: Our Savior's Love

Time for YOU: Week Six

Week Six Goals:

Exercise: Cardio Training - Intervals ( try reverse ladders with an incline) / Weight Training - drop sets ( increase to heavy weight, and drop down to a small weight til you can't go any more)
Nutrition: Keep working on meeting your Daily Caloric Intake and Drink at least 8 - 8 oz glasses of water a day.
Knowledge: Chapter 8 in Dr. A's Companion Guide - I met Dr. A this week and it was really neat. He is genuine and I shared with him that some of our group is following along. He made sure to point out that we study those first 7 chapters of the workbook to really reinforce the habits of health. So, if haven't read them, let me know, or start reading soon and start where you are.
Emotional: Do something you love to do at least 1 x this week. If you enjoy reading, sit and read for a half hour. Some healthy habits that can become something you love could be walking to enjoy the fresh air, strolling around your garden to imagine what will grow, kicking the soccer ball with your kids, playing tennis (something I love), and anything else that gets you moving.
Home: Get dressed to shoes- this will assist us in our goal to get up and do something you love, or create a new love of movement.  See www.flylady.net
Spiritual: Family Home Evening - Set aside one night a week (we chose Monday's) and make it YOUR family night. No distractions, no phone calls, no media, just you and your family together, reading, laughing, and being together.



This Weeks SONG: Families Can Be Together Forever

Time for YOU: Week Five

Here are our 5th week goals:

1.) Time for YOU: Exercise
Continue to Focus on Exercise - check calendar for your weekly plan and design your workout based on the muscles of the body
(See body chart on Exercise Email- fun activity to bring out the kid in us all)

2.) Time for YOU: Nutrition
*Eat every 2-3 hours to keep your metabolism sped up. (THIS DOESN'T MEAN 5-6 BIG MEALS. Try your three meals and 2 healthy snacks in between meals).
*Read Email about: The impact of Stress on nutrition and top 5 foods for stress.

3.) Time for YOU: Knowledge (Spirit, Emotion, Home)
*Write down your the top 5 things you would like to make priorities in your life. They don't have to be in order of importance. Read through and see if you are including them in your day. This activity encompasses all that we are, and what our desires are. Set your timer for 15 minutes. It doesn't have to take all day.
*For those following Dr. A's Book:
Read chapter 5,6,7 of companion guide - decide what you want to fill out, but just get through it and read

Time for YOU: Week Four

Finally getting these out so you can reference in one place. Way to go this week!


Here are our 4th week goals:

1.) Exercise: Continue to Focus on intensity and doing your workout
2.) Nutrition: Answer three questions about preparations, Portions, and Sugar Intake
3.) Knowledge: Read chapter 5 of Habits of Health and ch.4 of companion guide
4.)Emotion: Positive Affirmations
5.)Home: Write down morning routine
6.) Spirit: Continue Daily Personal and Family Scripture Reading

My journey of discovering food as fuel: Why do I Eat What I Eat?

 (pictured above: Bean Burger on a bed of fresh spinach and tomatoes and topped with fat free salad dressing and mustard) 

Why do I eat what I eat? 

It's a question I asked myself a lot.  Emotions are so much a part of what and why we eat that we can not discount their place in our journey to health.  I shared these ideas with a friend this week about food and wanted to share them with all of you.

I started to think of HOW and WHAT  and WHY I was serving my family food or feeding myself.   Do I cook dinner so they'll oh and ah to make my effort worth while (or whatever it is we get from making dinner), or do I feed my family to nourish their bodies?
Once I figured out why, I made an active effort to form habits that would replace the unhealthy ones.

I learned these three things about food:

*Serving size DOES matter - a portion for my body is not the same as my three year old or my husband, so the nibbling on kids leftovers did count and why did I do it?  Mindless eating!  I started to teach my family how to take the amount of food and kinds of food that were best for them.  Serving each person's plate, like a restaurant and putting just the plate on the table is great. Also, leaving the food in the kitchen and letting the family dish up and then sit at the table, the food is not right in front of your face to just have more of.  You have to make a conscious effort to get up and get more. Put your leftovers in serving size containers.  They have great divided containers and you can just pull one out when you need to eat and heat it up, no waste, proportions under control and great for on the go.  Do if after you've eaten, because when we are hungry we tend to grab more than we need. 

*WHY am I Eating? Same as above, am I eating to nourish my body and give myself energy, or am I just eating to feel better emotionally. HALT - post it on your fridge! When you go to put something in your mouth are you HUNGRY, ANGRY, LONELY, or TIRED?  If you are hungry, feed that body good fuel that won't weigh it down.  You know that feeling when you've eaten too much, and feel heavy?  Eating to feed emotions is never ending eating. You never feel quite satisfied and keep eating to feel better and it never comes. Try to drink an 8 oz glass of water first and HALT to see where you are at.  Replacement Habit: Drink  8 oz. water and do some activity...my sister has her children run to the end of the block when they have challenging emotional responses.  This does two things: 1) Distracts you from your thoughts and changes your mood from the adrenaline 2)Gets you away from whatever is emotional for you for a moment - physical distance.

Since we can't just run out of the house, try walking in place when tired, jumping jacks when excited, punching the air when frustrated (give yourself room), or laying on the floor with your feet on the wall when you want to change your attitude. (Great one with kids too!- you can join them and have a few minutes of laughing while you try to get your feet up on the wall ;)



















*Social Events (Church Meetings, family functions, and eating out) aren't about the food- Once we see the food as a nutrient and the people we are with as company, we enjoy the event, and it's not about the food.  This is a hard one in our society, because we even make the movies about sitting in a dark theater and consuming large amounts of buttery popcorn and mindlessly eating.  I bring food I know is good for me to functions and have something in my purse or bag to eat at all times. I know it's not going to ruin any progress I made that day, but also that it's fuel for my body when I need it. You will seriously think about whether you are really hungry when all you have are carrots and broccoli or nuts in your bag when you crave a chocolate bar when your stressed with kids from running errands or grocery shopping. You'll love it more when the sugar is out of your system.  They learn to know when they are hungry or just bored when they are with you as well.

Give yourself time to build these habits. You didn't get here over night. You've worked on it all your life.  Be kind to yourself when you revert back to an old habit, but be aware of it. Resolve that it doesn't ruin your whole day or week, but that your will try harder the next meal, or nourishing time for your body.  This is all about one meal and one snack at a time, making better choices, and creating new habits for a lifetime. 

 Keep flowing like a river and molding your body, one rock (habit) at a time!

Time for YOU: Week Three

This week has been a great one. It was fun preparing for Valentine's Day and finding fun ways of showing love for my family.  This is a quick reminder of where we have been focusing this week, and check out the weekly video to see what we are working on this next week.  Every fourth week we will reevaluate and focus and review a little more before we move on to new goals.  It gives you a chance to really see what is working and time to reflect on where you have been. 

Here's our review for week three:


1.) Exercise: Focus on Intensity
2.) Nutrition: Replace unhealthy fats
3.) Knowledge: Ch. 3 of companion guide - also Make annual checkup with your doctor if it's been a while
4.)Emotion: Evaluate Self- Talk
5.)Home: Continue 15 minutes of De-cluttering
6.) Spirit: Daily Personal and Family Scriptures Study

My 15 minute De-cluttering Mission!

This week I've focused on decluttering for 15minutes a day.  I got so into it, I decluttered 15 minutes for 3 times a day.  I started with my kitchen and it's gone from there. I can make dinners quickly, and find food in the cupboards to snack and make meals with. IT HAS BEEN FREEING!  I've followed flylady and I think after these 2 1/2 years of being in my new house, it hit.   I've been holding onto everything, because I thought if I got the house clean and organized, I'd have to move again. I've moved every 2 years, or so.  Well, I was not going to move again....can you feel the stubborn in my voice?  All I did was make my life harder and take time from my family.  

I love to walk into my kitchen!  It is really the heart of my home. 

The RESULTS: I've got my every kitchen cabinet, besides the china (which I will use these two weeks and see how often I use them.), and my desk is next.  I threw one black garbage bag a day and 3 on Friday.  My house didn't look that dirty.  I can pick up the rooms in 5 minutes with a room rescue.  27 fling boogies end up being 35 + fling boogies.  If this sounds unfamiliar, go check out www.flylady.net.

I am on my way to my desk in the kitchen.  These are the steps I go through.

1.) Decide what room and space is Most Important Right Now for your families functions.
2.) Got three baskets out, one for trash, one for give away, one for keep. I used a small handled basket for those things that need to go to another room, or space.
3.)15 minutes in that space, or area - Set the timer
4.) DO I LOVE IT? DO I USE IT? CAN IT BLESS SOMEONE ELSE?
5.) Take the garbage out, take the give away to the car, and take the basket of things that belong to other rooms and put them AWAY.
6.)Put those things you love back in their place and smile and give yourself a pat on the back!

This is what I do.  It feels great and I'm well on my way.  I just keep remembering that someone else can be blessed by my excess and the things that I don't love anymore.  Garbage is garbage, so I know not to share that with someone else by donating unusable and broken things.

I continue on my journey, motivated and feeling so much joy at night when I think of all that is changing in my life. 

Time for YOU: Week Two

We're Staying Connected!

So we reached the end of week two.  I hope you have all enjoyed this process. It has been so rewarding and motivational to me. I find myself able to accomplish more, think better, and feel an accountability for my personal growth. I know so little and you complete your own puzzle, but I appreciate you joining me and forming part of mine.  It is bringing  joy to my journey.  Here is our week two in review.  Go back and "check off" those things you've accomplished.  We need a day to reflect back on what worked and what didn't in our week.  Remember, these are not in order of importance, just how I decided to put them in list order.

1.) Exercise: Take picture, weigh, and measure - weigh only once a week, same time, usually in the morning

2.) Nutrition: Clean our your environment - throw out the junk on your cupboards and pantries

3.) Knowledge: Fill in Chapter 3 of Dr. A's companion guide - Read a book on habits - even if you are not following with Dr. A's book, make sure you are reading something, even little articles, this is why I send you something each week if you don't have a book.  Look for my emails mid week. This week was about Vitamin D. (drwayneandersen.com)

4.) Emotion: Set 3 attainable goals for your 3 months - use feeling and emotion and imagine what it would be like to achieve them and how you would feel


5.) Home:De-cluttering for 15 minutes a day - Remember! You CAN'T ORGANIZE CLUTTER.  Make your environment healthier with one 15 minute session a day. (www.flylady.net)

6.) Spirit:Continue Daily Personal and Family Prayer - Focus with a purpose and be specific and just stay connected with our Heavenly Father (Did You Think to Pray? - Download)

Time For You: Week One

If you are coming across this blog, you are either following us in our TIME FOR YOU group or happened upon the blog.  I shared in another post what this was about, but I want each of you to remember that these are broad goals in 6 areas of our lives.  Take them one at a time, two at a time, or all at once.  It's just about making a process of habits, because our habits create success.

Here are our weekly goals in 6 areas: 

1.)Exercise: Make a weekly plan and put in on your calendar. Choose 3,5, or 6 day plan.

2.) Nutrition: Watch your portions. Remember your balanced plate of carbs, protein, and veggies and fruits.

3.) Knowledge: Dr. Anderson's "Habit's of Health" chapter 1-2 and companion guide chapter one.

4.)Emotion: Watch what you say to yourself this week. Keep track in your journal.

5.)Home: Create Monthly Habit of Shining Your Sink.  See www.flylady.net

6.)Spirit: Daily Family and Personal Prayer (from 7 vital signs)

You're Doing IT!

I choose the best in 2010!

Week 3: Home Clean Up

My kitchen before ............                                             and AFTER!

My pantry before...........                                                 and AFTER!


It was fun and it all started with shining my sink.  Making dinner was a snap, finding healthy snacks, and being in a kitchen with so much less clutter is so much easier to cook and clean.  I thank those who are holding me accountable and the flylady for teaching me how to shine my sink!

TIME FOR YOU: Introduction

Time for You: Introduction

I am starting a weekly email, video, and post to share goals in the areas of Exercise, nutrition, mind, spirit, home and education.  It allows for accountability to someone, motivation, and goal setting.  I love to share knowledge and part of my next three month plan is to share the knowledge I have learned and the process I have gone through, with others.

God has a wonderful plan for each of us, and it's up to us to ask Him and go forward to make that plan happen. With God ALL things are possible.

If you are interested in emailing about being part of this process, or just want to follow along with our weekly goals at your own pace, than feel free to check back weekly.

Recycle My Friends!

I have been in contact with a lady from the Recycling Coalition of Utah: Davis County.  Mountain West Recycling is offering a great deal to Kaysville City Residents.  Take advantage of recycling in Davis County through their services. I currently recycle them and my garbage can is rarely full. I feel like this is such a simple and easy way for anyone to help the environment.  I feel very satisfied when my recycling cans are filled to the max and my garbage can still EMPTY!  Such a difference.

We moved to Utah from Maryland, a very small state with limited space for  garbage and recycling. Garbage had to be shipped to another location.  We recycled every week and we had this tiny garbage can that we rarely filled their too.  We have a beautiful state, filled with wonders unique for our desert community, and rich next to a lake. Wouldn't it be great to have Davis County see the effect that one city could have on the garbage load if we all recycled. It challenge you all this week to look into recycling services in your area, and start filling those recycling bins. We can all make the effort to clean up this beautiful earth that God created for us to enjoy!  Have a great day.

Please visit: https://utahrecycles.org/  and   Mountain West Recycling

Week 2: HOME CLEAN UP

Well, this turned out to be a unique week for me. I started to come down with something on Tuesday morning and to my own credit, rested. I don't usually do that, and then end up getting really sick trying to push it...so go me!

On Monday, I worked on the medicine cabinet next to the sink.  It is the one used everyday and gets rifled through all the time.  Everyone has pill containers now.  Another plus is a put all the play dough in a container with all the tools and stuff. I just have to get one container out to play.  It's worked great. So not as much to do here, but I still threw a lot away.

Before	After
Before	After
	After
Spice and baking cupboard.  I filled a garbage can with the stuff I threw from here. It looks better and I even went onto the spice drawer. It's already come in handy today when my oldest daughter asked where the cinnamon was and I could tell her!

NEW YEARS 2010!

It was a great New Years!  We participated in our cities first night celebration, watched Harry Potter, and clanged bowls and spoons at midnight. Our 7 year old said she was really tired and told us how hard it was to stay up that late.  We thought so too! We toasted in the New Year drawing to a close our phrase..."Peace is mine in 2009".  We really have found more peace.  I'm excited to keep that peace rolling and set out for a New Year.

We waited in lines and played games!  My favorite was the toilet paper toss into the outhouse.

Painted our faces.... and have our own little butterfly.

Celebrated 2010!

Posed for pictures!  Lots of butterflies at our house.

Had Story Time at the Library...the kids sat there longer than the games!

Blew in the New Year!

And banged our pots and pans to let the WHOLE Neighborhood know it was midnight!  It made me miss my sisters and my mom.  We always banged pots no matter how tired we were.

Happy New Years Everyone!  

Since New Years is the time for sayings and goals, mine is simple.....

I KNOW I CAN in 2010!