Here in the Pacific Northwest it’s salmon season! Yippee, hubby is out on the river having a great time with his friends and the kids and we get fresh fish any time he catches them. lol

I’m always looking for new ways to prepare it. Sometimes we just don’t want to grill again. So here is a slightly different way to prepare your salmon and get some veggies in the mix. One stop cooking is always appreciated.

Ingredients:
Salmon filets (allow 6 ounces per person)
1 carrot, sliced
1 small onion, sliced
1 stalk celery, sliced
2 slices lemon
Several sprigs of fresh parsley
1/2 bay leaf
Salt to taste
1 cup dry white wine
Juice of half a lemon

Instructions:
1. Cut salmon into personal sized portions.

2. Place all ingredients in a large pan. Placing salmon on top of all the veggies.

3. Keep uncovered and bring to a rolling boil.

4. Turn stove down to simmer and let fish cook for 5 minutes.

5. Turn off the stove and allow fish to sit for 10 minutes.

6. Carefully place salmon on platter or plates and spoon out vegetables. Serve immediately.

No matter what you are told, warming up is a necessary part of working out. Not warming up can put yourself at higher risk of an injury. Is it really worth injuring yourself just to show you are ‘tough’ and do not need to warm up?

Start by just focussing on your breathing as this is vital when working out. Getting familiar with your breathing rate will help to focus you and get you ready for exercise. Try breathing through your nose slowly and regularly to begin with.

It is vital for safety that you increase your heart rate slowly. Start with marching on the spot, or combine this with a walk to the gym if you are going there to work out. Of course getting on the treadmill also works. Swing your arms to loosen the shoulders a little as you do so and gradually increase to a fast walk or skip depending on whether you are actually moving or doing the exercise in one place. Stick your arms out perpendicular to your body and shake your hands to get your circulation flowing.

When you are ready then jog in place, making sure you always put your heels down when you land to help stretch out your legs. Get those knees up high to stretch out your hamstrings and get those hips moving freely. If you are on the treadmillthen get the speed upwards of 5.5 or better. It’s only for a minute or two.

Next it is necessary to warm up each part of the body, focus particularly on the area you plan to be working on. Stretch arms high up in to the air and look up at the ceiling. Hold for 10 seconds and slowly drop your head forwards, letting your arms dangle in front of you. Your head and arms should weigh you down and stretch out your back. Reach forward bending from the hips and then bend back carefully with your chin tucked to your chest. Hold for 10 seconds and stand upright again. Repeat 2 or 3 times.

To get your legs ready then kick. Do a low kick, then higher, bending your knee up and kicking out fast. Do several kicks with each leg in turn, alternating them. Try this for a minute at least and then shake out the legs.

Go back to jogging in place and slow it down until you feel comfortable that your joints are loose and ready to use. Have water ready and then go ahead and start to use the equipment for your planned workout.

By bringing your heart rate up slowly and focusing on breathing then you have prepared your body for exercise rather than plunging it straight in and risking hurting yourself. Getting your muscles and joints moving will help prevent pulled muscles, ligaments and tendons. It’s hard to have your muscles work correctly if you jump out of the car and right into exercise.

During exercise keep hydrated and end with a cool down, which is the perfect way to round off an excellent work out.

Oh Boy, we are going to have to smack my friend Loretta of Just Not Martha is asking about shoes. I cringe cause she lives in chuck taylors. Doc martin’s aren’t so bad, they have support and goodness knows you are getting a workout by carrying around those heavy things! lol

Well here is going to be the problem and I’m sure there are others of you with this problem as well. Let me give you some background. I HATE SHOES! I like to blame it on being Native American and I’m used to running barefoot right? LOL But seriously, I hate it. So that out of the way, you can imagine how I like being in my cross-trainers and running shoes 6 days a week all day long.

But here is why I need good shoes. I’m 35. I’ve been in sports all my life and been blessed with no knee issues or any other issues. BECAUSE I HAD APPROPRIATE SHOES! Now running shoes can differ because it depends on they way your feet have a tendency to turn. Mine roll outward, so I need shoes that tilt my feet back in. This keeps my feet in line.

Walking does not put the same pressure on your feet. BUT, the reason that poor Loretta feels uncomfortable is because she is used to no arches in her shoes or slipper socks. lol Loretta may have shorter arches. Hitting a store with many choices and brands is in order. Remember you don’t have to purchase from this store, but find out what works for you and then go find the best price. But get some arch support.

So many other things about shoes. Anyone want to know about why you want different shoes for different sports?

A Bun In The Oven And A Foot On The Treadmill

Oh the wonders of pregnancy; that glow on your cheeks, the sparkle in your eyes, and the freedom to scarf and munch down almost anything you want since you are now eating for two.  The most exercise you may have planned on getting was the frequent trips to the bathroom and the fridge; and of course, the labor. This is what pregnancy is all about – right? Stop listening to old pregnant folklore, put down the bag of M&Ms, and get yourself a fitness plan.

Is That A No On The Bon-Bons?

Gone are the days where pregnant women were persuaded and encouraged to do as little physical activity as possible. Perhaps the public is remembering what is was like to be with child two hundred years ago; it is highly doubtful that Ma Kettle got to kick her feet up for nine months. She was probably picking tomatoes and green beans the day before she went into labor.

Photographs of pregnant celebrities like Madonna, Gwyneth Paltrow, and Halle Berry in track suits and towing around yoga mats have aided in making prenatal fitness popular with other women. Those gals manage to get back down to their famous svelte figures somehow. Maybe there is a method to their madness after all.

Medical studies have been confirming the benefits to exercising during the pregnancy term for some years now. The right work-outs are very safe for mothers-to-be, and also help maintain a healthy weight before the bundle of joys arrives. Even a brisk walk in the morning or evening on a daily basis can do wonders for keeping your muscles and your skin in good shape.

Staying active and healthy during your pregnancy can ward of gestational diabetes and hypertension, both of which commonly plague expectant mothers. Your weekly exercise regimen can also serve you well during your labor, possibly making it shorter and certainly with fewer complications. You will have a much less difficult time losing that baby weight if you already have a fitness work-out schedule.

One And Two, Bend And Stretch

Your first order of business is to make an appointment with your physician and discuss your best fitness options. It is likely that this topic will be broached in some length during your initial visits to the obstetrician. Many doctors and veteran mothers highly recommend yoga; the poses are easy on any shape or condition of body, and it is a form of exercise designed to strengthen muscles and eliminate stress.

The majority of fitness centers also employ personal trainers that will work one-on-one with members. You can schedule weekly or monthly sessions to fit your around your life. Check with your doctor’s office and your health insurance provider about places that they might recommend. It is not just about your health anymore. After all, you are living for two now.

But whatever you do, start slowly.  Now is not the time to jump into a new rigorous workout regimen.  Go slow and listen to what your doctor gives you as restrictions.  Remember that taking walks is always a good idea and a good habit to start as you can do that with a stroller once the baby is born also.

If you want to tighten or flatten your stomach or abs, here are some terrific exercises that will help.

Here’s a routine you may be familiar with:  First lie down on your back on a floor mat.  Bend the knees and place your feet flat on the mat.  Put your hands behind your head and rise up slowly.  Wait a few seconds; then slowly lie back down.  Repeat this 10 times.  That hold will really cause a burn in your abs.  If you feel pain in your back or neck, stop.

Here is another exercise to strengthen the ab muscles.  Sit on a mat on the floor and bend your knees.  Place your feet flat on the floor. Now take your left arm and reach up for the ceiling 15 times and visa versa with the right arm.  Keep your head inline with your spine as much as possible.  You do not want to strain your neck.  As noted earlier, if you feel any discomfort, stop.

The last routine is focused more on lower abs.  Lay flat on your back with legs straight out.  You can put your hands behind your back to support your spine.  Now slowly raise your feet to straight in the air.  Slowly lower them to a slight hover above the ground, never touching your feet to the ground.  Repeat 10+ times.  If you have lower back issues, start with fewer reps until you have built up some more endurance.

While there are a myriad of exercises to firm up the stomach and flatten the abs, these are just three of the many exercises you can try.  Whether you belong to a gym, or are beginning to focus in on one area of your body, you can achieve a successful result if you stay with it and ensure you use every precaution to avoid injury.

Your Life Path Number is 8

Your purpose in life is to help others succeedYou are both a natural leader and a natural success. You are also a great judge of character.You have a head for business and finance. You know how to make money. A great visionary, you can see gold where other people see nothing. In love, you are very generous – with gifts, time, and guidance. You love to inspire people, but it can be frustrating when they don’t understand your vision. Great success comes easily for you. But so does great failure, as you are very reckless. You are confident, and sometimes this confidence borders on arrogance.

What Is Your Life Path Number?

Well that’s interesting.  Fits quite a bit.  Especially seeing as I’m a fitness trainer and my favorite thing to do online is to guide others with their business.  Weird huh?

I’d love to hear if your’s is close to what your personality is.

Carrot Cake

I love carrot cake, but so often it is just full of oils and we all know the cream cheese frosting that is an inch thick on top is not healthy.  Try this
option full of alternatives that make it taste even yummier than the boxed version we are most used to.

Ingredients:
2 cups firmly packed finely grated carrots (approx. 3 large)
1 large orange, juiced
2 tsp natural vanilla extract
1/4 cup light olive oil
1 cup honey, liquefied in microwave (30 seconds)
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 tsp baking soda
1 tsp cinnamon
1/2 tsp ground allspice
3/4 cup chopped walnuts

Directions:
1. Preheat oven to 350°F.

2. Stir together carrots, orange juice, vanilla, olive oil, liquified honey, and pineapple until well blended.

3. In another bowl, stir together the dry ingredients: flours, baking soda, and spices. Mix in the walnuts.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed.  Will be slightly lumpy.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove
from oven, let cool slightly, and remove from pan.

Nutritional Information Per Serving:
334 calories
9 g total fat (1 g sat)
62 g carbohydrate
5 g protein
4 g fiber
25 mg sodium

Ingredients:

4 ripe papayas
2 small avocados, diced
1/3 c cashews, coarsely chopped
1/4 c cilantro, chopped
Juice of one lime
1 shallot, diced
1 c arugula, chopped

Halve 2 of the papayas and discard seeds. Set aside.

Peel the other 2 papayas and discard seeds. Cut into small chunks and place in a medium bowl.

Add avocados, cashews, cilantro, lime juice and shallot to diced papayas and toss to combine. Season with salt and pepper. Toss with arugula.

Fill the 4 scooped out papayas with salad and serve.

Are you looking for healthy, whole foods recipes? Visit Carrie Lauth at www.NaturalMomsRecipes.com

Are you searching for diet plans online? There are literally hundreds to choose from! Spotting a diet plan is not hard at all; spotting a diet plan that will actually work is very difficult. Move away from the commercial diets and on to healthy habits. In this article I will tell you the four basics of diet and weight loss.

1. Don’t starve: Your body thinks it’s dieing.

You make big weight loss decisions but when faced with the reality (a.k.a. diet and exercise) you realize that the weight loss plan your nutritionist has given you, is more difficult than you actually wanted to follow. Not only that- it is also very boring! So you decide to take matters into your own hands. You think that instead of being bogged down by food restrictions throughout your life, if only you can starve for a few days, you will lose all your weight and then you can eat whatever you like! Sounds great in theory, but unfortunately it never happens that way! Starving never helps you lose fat; you will only lose your strength by starving. Starving robs your body of nutrition and very soon you start feeling weak! And when you resume your ‘normal’ mode of eating; you usually end up gaining back whatever little weight you had lost and then some!

2. Tell your spouse to kiss you: Yeah that is a hot tip and I bet it made you jump from your chair!

Did you know that a passionate, liplock can actually help you burn calories and lose fat? Well, now that you know it, don’t waste a single moment of calorie burning.

3. Keep yourself away from diet pills: Remember that diet pills, or for that matter any product that promises you fast weight loss are more often than not a scam!

If something sounds too good to be true, it probably is. The outrageous claims made by the diet pill manufactures are not exception in this regard. Some of these diet pills fool you into thinking that you have lost weight by depriving your body of the essential water and lean muscle mass. In reality, you have lost weight, but NOT the fat that you actually want to lose. Mostly it was water and possibly muscle mass as you didn’t eat as much with the diet plans and went into step #1 above. Remember that if a diet pill actually worked, EVERYONE, would be taking it and marketing it.

4. Keep a weight loss diary: A diary will help you track your progress.

You will be able to see your progress in terms of weight loss, and what you have left in order to achieve your goal. Seeing the results on paper makes it easier to commit to another day of watching what you eat and exercising more. Keeping a journal also helps you realize where you are picking up excess calories that you were unconsciously eating.

Weight loss is not a difficult theory. It’s simple math of calories in and calories burned. Do the math and commit to changing the numbers and you will see success for a lifetime.

Ingredients:

2 cups whole wheat flour
2 t cinnamon
2 t ginger
2 t aluminum free baking powder
1/2 t baking soda
1/2 t sea salt
2/3 c rapadura or sucanat
1/2 c coconut oil or melted butter
1 8 oz can crushed pineapple, drained with juice reserved
1/2 c carrot juice
1 t all natural vanilla extract
1 c carrots, finely grated
1/2 c raisins
1/2 c pecans, coarsely chopped (optional – may use walnuts)

Preheat oven to 350. Grease a loaf pan with olive oil cooking spray or butter.

Mix dry ingredients in a large bowl. In another bowl, mix sugar, oil, 1/4 c pineapple juice, carrot juice and vanilla. Then mix into dry ingredients. Add crushed pineapple, carrots, raisins, and nuts.

Pour batter into loaf pan and bake 60 minutes (for muffins, bake 20 minutes). Cool 5 minutes then turn onto wire rack to cool completely.

Are you looking for healthy, whole foods recipes? Visit Carrie Lauth at www.NaturalMomsRecipes.com