Chicken Sausage and Spinach Pizza

INGREDIENTS:
6 oz spinach leaves
1 14.5-oz can, no-salt-added diced tomatoes, drained *i used organic pizza sauce*
1 whole-wheat thin pizza crust (such as Boboli 12” 100% Whole Wheat Thin Crust or CE's Whole-Wheat Pizza Dough)
2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

PANTRY STAPLES:
Olive oil cooking spray
Ground black pepper, to taste

INSTRUCTIONS:
Preheat oven to 450°F.
Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.


Nutrients per 1/6 of pizza: Calories: 230, Total Fat: 8 g, Sat. Fat: 4 g, Carbs: 25 g, Fiber: 5 g, Sugars: 3 g, Protein: 12 g, Sodium: 205 mg, Cholesterol: 25 mg

Found in cleaneatingmag.com

Almond Butter Chocolate Chip Cookies

INGREDIENTS:
1 cup unsalted almond butter, stirred well
3/4 cup Sucanat *i used xylitol*
1 large egg
1/2 tsp baking soda
1/4 tsp sea salt
3 oz dark chocolate (70% cocoa or greater), broken into small pieces *i used dark chocolate chips*

INSTRUCTIONS:
Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate.
Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Nutrients per cookie: Calories: 110, Total Fat: 8 g, Sat. Fat: 1.5 g, Carbs: 10 g, Fiber: 1 g, Sugars: 7 g, Protein: 2 g, Sodium: 55 mg, Cholesterol: 10 mg

Found on http://www.cleaneatingmag.com

The Importance of Breathing

It is important to concentrate on your breathing while lifting weights. it is tempting to hold your breath but this has serious consequences. It compromises blood flow to your brain, which can cause dizziness and fainting. It also increases venous and arterial pressures which makes it harder for your heart to pump blood. It compensates by increasing its pumping rate and force and will keep this force and rate even after normal breathing is returned. This causes your veins to be constricted.
The proper technique is exhaling during the lifting portion of a weight lifting exercise and inhaling during the portion of the exercise in which the weight is moving with gravity. Here is an example of how to use proper breathing while lifting weights: When squatting inhale on your way down and exhale on your way up. This also gives you a little power to get the weight back up.

http://www.livestrong.com/article/94350-importance-breathing-lifting-weights/

Progress as of October 19, 2012

BEFORE (10/5/12)
Weight: 131.6
Widest area on tummy: 34.75in.
Belly button: 32.5in.
Thighs: 23.5in.
Butt: 38.75 in.
Arms: 11.25in.

NOW (10/19/12)
Weight: 128.8lbs. -2.8 lbs
Widest area on tummy: 34in. -0.75in
Belly button: 32.5in. no change
Thighs: 23.5in. No change
Butt: 38.25 in. -0.5in
Arms: 11in. -0.25in

A total of (since August 12, 2012)
Weight: -5.2lbs
Around the belly button: -0.5in
Thighs: -1in
Butt: -1.5in
Arms: -1in

My friends and family are starting to notice differences in my body and the way I eat. I feel so proud of what I've accomplished and it makes me want to work harder and see more results! I do not want to give up what I've gained.

Preventing Disease

Heart disease is the number one killer of women. Women need to understand that our chances of getting heart disease can be drastically reduced by our lifestyle. Our bodies heavily rely on what we choose to do with them. They need fuel and specific nourishment to be able to function properly. Another major contributor to heart disease is the lack of physical activity. To find out more about preventing heart disease here is a link with good information. http://www.cdc.gov/heartdisease/prevention.htm


On a smaller scale the common cold can be reduced also by consuming vitamins and building a strong immune system.

There are a million reasons your body depends on a healthy lifestyle, colon cancer is another. If a beach body isn't a big enough motivator then do it for your health.

Progress as of October 5th 2012

This is way overdue but these numbers are from last Friday.

BEFORE (9/23/12)
Weight: 129.
Arms: 11.5in.
Widest area on tummy: 35in.
Belly button: 32.5in.
Thighs: 23.75in.
Butt: 39.in.
Arms: 11.25in.

NOW (10/5/12)
Weight: 131.6 +2.6 lbs
Widest area on tummy: 34.75in. -0.25in
Belly button: 32.5in. no change
Thighs: 23.5in. -0.25in
Butt: 38.75 in. -0.25in
Arms: 11.25in. -0.25in

As you can see my weight went up. And as a girl it's hard to see that number on the scale increase. However, i did get a new scale. So there could have been a discrepancy, but if you look at my inches I've lost or stayed the same. Which means, I'm gaining muscle but losing fat. I can't wait to see more progress! How is everyone else doing? I'll be posting my new progress in a couple days.

Motivation

I could say a million things to motivate you to live a healthier life, but the truth is... Only you can change your mind set and your attitude. You need to find something you want more than that donut or pizza or sitting on the couch and relaxing all day. (Those are the things I loved) That way when that donut is in front of you you can say "no because I want something else more." I promise eating healthy gets easier and exercising becomes fun. But it takes a long time. Stick to it and eventually your attitude will be "when" instead of "if" I reach my goal.

GOOD LUCK! Don't be afraid to talk to me personally. I'd love to hear from you.. If there is anyone out there.