Twenty-One Day Challenge

Take 21 days to see what you’re made of:

You’ve got consistency, motivation, a strategy, a food plan, exercise plan with varying levels, help from a trainer via email and phone whenever you need it.

Pass this on to a friend who signs up and get 25% off your own challenge!!

Hi, I am Charlene Ryan, writer of this blog. I am also a personal fitness trainer and have my degree in natural health. I am motivated and ready to motivate.

This could be the thing that sets you right for the rest of your life. Good habits. Improved Health.

Click to find out more:

http://thftraining.weebly.com/store/p19/21-Day_Fitness_Challenge.html

 

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Eat More. Weigh Less.

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I’ve had countless conversations about eating more to weigh less. It seems like fear has crept in people’s lives where eating fat and or eating too many times per day makes a person think they will just get fatter.
To cancel out this fear, let me just say that eating less often and avoiding fat causes excess weight to stay and becomes hard to lose due to a starvation mode the body enters into.
We have to think about our metabolism and how it works. It’s basically like a machine; once food goes in the processes of metabolism kick in. If we skip eating, the metabolism slows down–naturally. Why would it need to stay up to beat when there’s nothing for it to do? The body, however has not stopped working and needs fuel, so it will borrow from muscle tissue and will reserve the fat for an emergency. Is this what you want?

Here’s an excerpt from Oxygen magazine (because it words it the way i would want to. lol):
Fueling your metabolism
Your body needs enough energy to support all the basic processes that keep you alive–be it your organs functioning, your heart beating or your hair growing. The sum of these processes is known as your basal metabolic rate (BMR)
Five signs your under-fueled
1. your losing, not gaining muscle
2.You’re tired all the time and you’re not sleeping well
3.You can’t get rid of that pesky belly fat
While it might seem to go against traditional weight loss logic, it all boils down to metabolism and hormones. undereating promotes muscle loss and rises in the levels of the belly-fattening stress hormone cortisol over time.
4 Your period stops or becomes irregular
5.Your bones are showing signs of weakness

Ok back to my words:
Add exercise to your daily routine and your calorie requirement goes up. You will notice this as hunger too!

Considering all of this, eat often not only keep up the metabolism but to prevent crazy hunger and over eating at any one meal.
Think of your metabolism as a furnace. What foods should you put in the furnace to keep it burning hot and how often should you do it?
5-6 small meals per day of unrefined whole foods full of fiber and healthy fats(refined foods contain little or no fiber and lead to weight gain, obesity and  other diseases); mainly consisting of: Grains, beans, grass fed beef, lean poultry, tofu or tempeh,  fruit and vegetables (most of the fruits you eat are best early in the day for quick energy. Fats come from nuts, seeds, cold pressed olive oil, unrefined coconut oil, avocado, and grass fed dairy.

Do a calorie check:
If you, the average adult is getting between 1100 and 1700, you’re not getting enough to sustain you. Aim for 1900 for a good weight loss plan that won’t starve you. BUT eat often!—so that all your calories are spread out over the course of the day.
The numbers will vary depending on age and activity level. Click on this link to check out your basic calorie needs: http://nutritiondata.self.com/tools/calories-burned 

Get smart and have fun!

Posted in Fitness Training, Fuel for Fitness/Fitness Talk, Health Help, Nutrition/Weight Control | Tagged , , , , , , , , | Leave a comment

Garbanzo Bean Pizza Crust (low-glycemic, high protein pizza crust)

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In a part of Italy, you will find  pizza made on the stove-top. It is leavened with baking powder and not yeast. I’ve been doing this for years now with crust I make from semolina flour. Sometimes I alter it and add millet flour. Lately, garbanzo bean, or “chick pea” flour is my flour of choice for it’s nutritional content.  Unlike the crust I just described, for this crust you will need yeast. There is no “need” to “knead” the dough though, basically because it’s not dough, it is batter; sorta like pancake batter only a little thicker.

Another little Italy story is that of panelle, a chick pea fritter. you can find some good recipes for this online. I viewed one provided by Mario Batali. Although the fritters look delicious, I do not usually “fry” anything is large amounts of hot oil.

This chick pea crust idea was born out of a combination of ideas: the old crust recipe I have used for years for stove-top pizza, and fried panelle.

This crust is barely fried and is quite healthy. I recommend sticking to the avacado oil suggestion as it is a great heat-tolerant oil.

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The batter-like dough will continue to puff up. It actually looks pretty cool.

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Ladle it out of the bowl onto you griddle. Below is what it looks like cooked:

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Add the sauce and cheese. cover and cook.  Do this process 4 times. You end up with four 8-inch pizzas

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Garbanzo Bean Pizza 

Ingredients:

  • 2-1/4 cups chick pea flour
  • 3/4 cup whole wheat pastry flour (or gluten-free flour mix with xanthan gum added; 1 teaspoon to one cup flour mix)*
  • 1 teaspoon sea salt
  • 2 packets yeast (4-1/2 teaspoons
  • 1-3/4 cups hot water (105-115 degrees F)
  • 2 teaspoons avocado oil plus 2-3 tablespoons for cooking
  • 2 teaspoons agave nectar or honey
  • Organic mozzarella
  • Organic raw cheddar
  • Sliced or chopped veggies of your choice
  • Homemade or organic pasta or pizza sauce
  • Dried oregano

 

  1. Whisk flours and salt in a large bowl.
  2. In another bowl or measuring glass, pour the hot water and add the yeast, oil and agave nectar. Let sit for 2 minutes for yeast to dissolve. Stir to mix.
  3. Add the yeast mix to the flour. Stir until well mixed.
  4. Heat a 9-inch skillet over medium heat. Coat with nonstick spray.
  5. Once pan is ready (a few drops of water will sizzle), add a few drops of oil.
  6. Using a soup ladle, transfer two ladle-fulls of batter to the pan. Use a silicone spatula to spread mixture all around the pan. Cover. Cook until set about 6- 7 minutes, but watch it as stove top temps vary!
  7. Add your sauce, cheese, oregano and chopped veggies of your choice.Cover and cook a couple of minutes more.. Cheese should be melted.
  8. Transfer pizza to a serving plate.  If your pan was the same size as mine, a dinner plate is the perfect size to transfer to.

Note: your batter will keep rising as you work. This is okay!

*As of this post, I have not tried making this with the gluten-free flour option. Let me know if you try it. I will change post upon trying it.

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Eat Low Glycemic Foods to Stay Lean

Persimmon, pear, apple, kiwi, lemon juice, and fresh chopped mint ...

If ever looking to get leaner in a hurry, eat low on the glycemic index. The glycemic index refers to carbohydrates. Protein and fats don’t affect blood glucose so much.

Suggestions of low to high glycemic foods: Try apples instead of bananas, berries instead of pineapple. Whole grains (not flour though) instead of white rice, steel cut oats instead of quick oats. Those are just a few examples. Any amount of size reduction in a grain makes it more refined and affects blood sugar levels.

Even as part of regular dieting for greater weight loss efforts, low glycemic foods are the best bet, because there is that much less triggering of pancreatic enzymes. Insulin is an over-triggered enzyme causing spikes in blood sugar levels and can be a main cause of weight gain and pre-diabetic conditions.

Juice, added sugars, processed cereals, cookies, and cakes are high glycemic and should be avoided.

Remember that eating protein with carbs can lower the overall glycemic effect on the body. for example, the protein bars I make and sell have high fiber carbs, fat and protein, giving it good balance.

Generally, high fiber foods (which I have been telling you all to stick to) are lower glycemic. I say generally, because it refers to unprocessed foods which retain natural cellulose fibers. cooking will break down fiber so be sure to steam veggies only lightly and consume a good amount of raw veggies. Whole Wheat flour is actually higher glycemic because it is refined. It is still higher in fiber and has most of the nutrients intact. It is still a better choice. For the sake of lowering blood sugar and/or losing weight, your best bet is to stay away from bread in general. Sprouted grain bread and those containing seeds are lower glycemic and are a pretty good choice.

Taking care of our digestive system is important in maintaining overall health including weight. It may be important to you to not only eat low-glycemic foods, but also to include probiotic foods and supplements.

Here is a list of common foods:

http://www.mendosa.com/common_foods_bw.htm   (this site also very educational)

Here’s a great list of only low-glycemic foods. I recommend printing it and adding some of the foods to your shopping list:

http://www.lifetimefatloss.com/support-files/listoflowglycemicfoods.pdf

 

 

To your Health,

Blessings,

CR

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Healthy Supplements For Your Best Fitness

Healthy Supplements for Your Best Fitness!
by Charlene Ryan, holistic nutrition advisor, ISSA trainer

… and some that every person should have on hand to help boost immunity when needed so there won’t necessarily be a need to go buy harsh medications with artificial colors, and flavors.

Do you agree that when you exercise, you’re more mindful of what you eat? and when you eat better you have the energy to exercise?  Take it a step further to help support all of the body’s systems.

 

 

For protein sources, plant proteins and Whey Protein Isolate play an important role in helping you stay lean and healthy. Plant protein is less taxing on the body than protein from meat, dairy, and eggs. I, being mainly vegetarian, believe you can get all the protein you need from just grains, nuts, seeds, lentils, legumes, and produce. It all adds up in a day. I recommend experimenting with various plant protein powders to see which ones you like the best, or better yet, vary it anyway or make a mixture.
Whey protein helps boost immunity and helps fill in the gap of protein deficiencies for active people. After a workout, whey is easily absorbed into the body for use in tissue repair—great for muscle building.

Close up of man drinking protein shake Royalty Free Stock Image

Whey protein isolate can be a quality protein source when you need extra. The trick is to find the purest whey and avoid complexes where the isolate is only a fraction of the mixture.

 

 

CLA , the short name for conjugated linolenic acid. The source of CLA comes from properly raised beef including the meat and the dairy products that come from cows. Eggs also contain some CLA. You will not get CLA from other meat or dairy. CLA is for the active person looking to get leaner and also for those wishing to increase healthful fats in the diet. CLA affects fatty acid oxidation and promotes good cellular health in many areas of the body   Dr. Oz says if there is a lot of inflammation in the body because you’re eating a lot of the wrong foods it is hard to suppress it. These good fats(CLA) do the opposite of the bad fats. CLA fights cancer and heart disease. Aim for 1,000 mg a day before a meal.

... supplement fact sheets frequently asked questions dietary supplements

Essential Fatty Acid Supplements

Fish oil; DHA and EPA are noted for delivering healthful fats to important body tissues such as the brain, skin, and joints. Country Life is a reputable brand in the natural food world. Country Life Fish body oil can be taken daily.  It is a fantastic supplement for anyone, even nursing mothers.

Vitamin C powder( in the form of ascorbic acid;buffered or non-buffered) or buffered vitamin c capsules. During times of bodily stress and during cold and flu season, vitamin C is helpful when it can saturate your cells. A virus cannot penetrate a C-filled cell. Vitamin is water-soluble and any excess will not build up in the body. Note: Buffered C’s contain calcium because it acts as the buffer so If I happen to be taking my calcium, I may choose my non-buffered C, but also note that too much C can interfere with the calcium uptake. Many indications for C in prevention and treatment are up into the grams. It is deemed safe to take 5,000mg (5g) on average on days when you need it.

China Vitamin C Powder - China Vitamin C Powder, Antioxidants

Vitamin C (ascorbic acid)

Calcium and magnesium should be in a ration or 2:1 in the body and in supplements. Vitamin D helps with the absorption of calcium and is a super nutrient in and of itself. Schiff calcium/magnesium/Vitamn D3 is a fantastic mix of these three important bone-building and bone-keeping nutrients.. I like this one because it is a softgel.

Olive leaf is a potent anit-viral. Who doesn’t need an anti-viral? Along with a clean diet, you can ward off viruses before they creap into your system, and help them be on their way if you’ve already been affected.

Olive Leaf – A Miraculous Source Of Health And Immunity

Olive Leaf

If you’re looking for a great whole foods multi-vitamin, Peter Gillham’s Organic Vitality is one way to go. This liquid can be taken alone or added to smoothies. It tastes great and I can say, my kids also like it—I give a lesser amount to them, but since it’s food, you don’t really have to worry about overdose.

For those in multiple fitness activities and with athletic training goals such as muscle building, Amino Acids can be the missing link. I’m a living proof that certain aminos such as arginine and ornathine can help prevent muscle loss. Taken at night before bed, there’s less chance of muscle breakdown while you sleep. If you do choose to try out amino acid supplements, find complete essential amino acids all in one supplement, because too much of one can lead to imbalances. Athletes use branched-chain amino acids (BCAA’)to improve exercise performance and reduce protein and muscle breakdown during intense exercise. Whey protein supplements usually proclaim the presence of BCAA’s in their products.  When considering supplementation, make it important to maintain an active lifestyle. It makes no sense to take all these supplements that support muscle repair and growth  if you’re not going to use them (the muscles).

Last but not least, Green Tea can become an essential to you once you start consuming it daily. The fitness benefits are heart disease prevention, brain-related disease prevention, and a slimmer waist line.  Green tea is hardly processed so it contains higher amounts of antioxidants called cathechins, than darker teas. Part of the heart protective attributes  are that the catechins lower cholesterol and blood pressure.  Aside from drinking it, you can take green tea supplements with higher milligrams of catechins and polyphenols. So either swap out other drinks(especially sugary ones) for green tea, or just add it to your diet. Either way you’re getting antioxidant protection against disease, helping weight loss efforts and improving brain function.

Green-Tea

Green Tea

Blessings!

CR

 

 

Reference:

Dr. Oz CLA | Benefits Of CLA | Conjugated Linoleic Acid

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VEGGIE POWER COOKIES ( Double Chocolate Chip Cookies)

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GLUTEN-FREE  GRAIN-FREE    VEGETABLE POWER  ADD THIS TO YOUR FAVORITES!

You know how  you go and check out recipe blogs and you have to scroll down a mile to get to the actual recipe? Well. I’m making it simple today: I’ll start with the recipe.

These cookies speak for themselves and are a versatile dessert (scroll down to see how)

Ingredients:

  • 1 avocado
  • 1 tablespoon avocado oil or sunflower seed oil
  • 1/2 cup raw coconut palm sugar
  •  1 egg
  • 2 teaspoons vanilla extract
  • 1 teaspoon molasses
  • 1 heaping teaspoon or a few packets of stevia powder
  • 1 cup chick pea (garbanzo bean) flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 3 tablespoons cocoa or carob powder (I used carob)
  • 1 cup butterfat-free chocolate chips (Trader Joe’s and Sunspire’s chocolate chips are vegan)
  1. Preheat oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper.
  2. Peel and pit the avocado. Put it into the bowl of a mixer with the oil, and sugar. Beat until smooth. Add the egg, vanilla, molasses and stevia. Beat again until smooth.
  3. In another bowl, sift the flour, baking soda, salt and cocoa or carob powder. Add to the mixing bowl. Beat until smooth.Scrape down the sides of the bowl if necessary and beat on low until mixed.
  4. Stir in chocolate chips.
  5. Measure out 1 tablespoon batter for each cookie, spooning it onto the prepared pan.
  6. Bake for 10 minutes or until cookies are set. Makes about 22.

 

Do you have a child who has a hard time eating their veggies? Well then these cookies are a must in your house. Think, if his or her smoothie has a carrot or kale in it, their cereal has berries and seeds in it and their cookies have chick peas and avocados, they are getting what they need…maybe not to the extent you want right now, but it is good and is a step in the right direction.

Maybe you’re the one who doesn’t like veggies. Then this is for you too!

Please try these and comment below once you have made them.

See more options:

  • Instead of chocolate chips, use chopped nuts, coconut, dark chocolate chunks, chopped dried cherries or blueberries.

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  • Consider making the cookies bigger and using them for ice cream sandwiches. Make sure the ice cream is soft enough to spoon onto and sandwich between two cookies.I left out the chocolate chips when I made them for sandwiches, but you surely don’t have to.

 

  • Fill cookies with a healthy whoopie pie filling. I’m working on a healthy filling and will post it as soon as I have one. for now, coconut whipped cream works great as does homemade marshmallow cream.

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Blessings!

 

CR

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How to get fit when you’re busy and un-motivated

The oldest story in the book is that ” I’m too busy to exercise”. It has been way to easy to  jut knock off the exercises routine to get other things done.

This is something only you can do as part of your routine and no one can do it for you. You can pay someone to clean your house, pick up your trash, but there is no one, not even your personal trainer that can work out for you. Be a faithful steward of the body you’ve been given.

1 Corinthians 4:2  Moreover, it is required of stewards that they be found trustworthy.

Exercising at homeHere are some tips to motivate and inspire you:

  1. Work out early in the day if possible, so you won’t be trying ti “fit it in”
  2. Get a good routine online or hire a trainer (like me) to write you up a workout. This is for those that know how to workout but need a routine.I do this service for $50 after a consultation. This workout routine can be done for 6-8 weeks. Explore your options.
  3. Set aside 20 minutes in the morning or evening to do an interval training workout(yes get up earlier). Try this one.  Morning is a great time because it helps give you energy for your day.
  4. Buy a small mobile piece of equipment you’ll use and won’t get dusty. Resistance bands are super versatile and can go with you anywhere. Use them for interval training or any strength moves. Try 5 minutes 3 tmies per day. over the course of the week, work evey body part at least twice.
  5. Hire a trainer for  a couple months (1x per week)  to get you going, although this isn’t necessary you will learn a lot. Even trainers like to learn new stuff. Never stop learning. I say this because I find people still hung up on exercises routines from the 80’s. With all the options in the fitness industry now, you’ve got so much to do and it can be great fun!
  6. Find it important to do cardiovascular exercises. whether you go for a brisk walk, bike around your neighborhood, do interval training or hiking, your heart needs it! Find that 20 minutes 3 times per week. you will love it and will no doubt kick it up.Aim to get up  to at least 45 minutes 4 times per week.
  7. Don’t get bored. Think of the gym as an extension to your living room. Don’t think you have to go there for an hour or hour and a half every time. Go there for 30 minutes to do cardio or weights. With my clients, half hour workouts are called a power-half-hour. What to do?  1.Fifteen minutes of interval training on a machine or with various mobile equipment: punching bag, kettle-bells, medicine balls, etc.2. Then pick two muscle groups such as back and biceps and do 2 exercises for each group 2-3 times 10-12 reps. That’s only one example. Change it up regularly and you will never be bored.

Philippians 4:13  I can do all things through him who strengthens me.

www.thftraining.weebly.com

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Blueberry Cornmeal Pancakes

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Blueberries are good all year around. Buy the big bags of frozen blueberries and use them in smoothies, atop cereal, and out of hand. you can also bake them into pancakes like these or just toss them on top. **We can freeze blueberries without doing damage to their delicate anthocyanin antioxidants.  When blueberries are in season, go all out just like you do with apples in the fall. The antioxidants in the blue are protective against urinary tract infections. One cup of blueberries contains 19% vitamin C, 32% vitamin K, and 25% manganese.

**Organically grown blueberries turned out to have significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than conventionally grown blueberries, as well as significantly higher total antioxidant capacity. Numerous specific antioxidant anthocyanins were measured in the study, including delphinidins, malvidins, and petunidins. The antioxidant flavonoid quercetin was also measured.

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Blueberry Cornmeal Pancakes

Ingredients:

 

  • 1 cup cornmeal
  • 1 cup oats
  • 2 tablespoons coconut flour
  • 2 tablespoons coconut sugar
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon sea salt
  • 1 ¾ cup buttermilk*
  • 1 egg
  • 2 egg whites
  • 3/4 cup fresh or frnnyozen blueberries plus more for topping
  • ¼ cup coconut plus more for topping
  • Ghee (optional)

Additional Toppings:

  • Chopped walnuts (optional
  • Maple syrup

Whisk cornmeal, oats, coconut flour, coconut sugar, sea salt, baking powder and baking soda.

Add buttermilk, egg and egg whites.  Stir to combine. Stir in blueberries and coconut. Note: Using frozen blueberries will likely turn your batter blue like mine. Fresh blueberries, often bigger and heavier than the frozen wild blueberries I use, may sink to the bottom, so with fresh blueberries,  I like to sprinkle a few over each pancake during cooking.

Let batter rest. Meanwhile, heat your griddle over medium heat. Coat with healthy nonstick cooking spray.  Using a silicone spatula, spread a thin layer of ghee over the griddle if desired for a tastier pancake with a crispy edge.

When griddle surface is hot, Ladle small amount of batter onto griddle for each pancake. cook until bubbles appear across the pancake. Flip and cook 30 seconds to a minute more.

Serve with fresh or frozen thawed blueberries, maple syrup, coconut, and/or chopped walnuts.

Note: For a health boost, try mixing maple syrup with flax seed oil 50/50.

*I use Saco buttermilk powder. Shake or blend 3 tablespoons (-ish) powder per cup of water.

Enjoy!  -CR

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**whfoods

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Transform You

Romans 12:2

     “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”

All things good come from God

 

I’ve been transformed by the Lord because of the day I humbly came before Him, realizing my need for a Savior. I’m continually being transformed in all areas of my life as I do the above command from Romans chapter 12.

In the health and fitness world

My business, “Transformation Health & Fitness” is named so, because when you apply stress to your body, your body transforms and adapts into a new stronger body. My goal as a trainer is to help others transform their bodies and get the results they need.

When you take out of the diet what doesn’t belong, your body, given by God, transforms into a healthier state.  He made our muscles able to grow as well as our cells to renew and our organs to detoxify with the help of a disciplined diet.cable curl 40 lbs cable hammer curl 40 lbs dumbbell

Here is a convenient way of training that will transform you!  (Don’t consider this a plug for my business, but me helping you to help yourself):

Try Transformation Health & Fitness online training  via an app you can use on your phone.

Also please visit www.thftraining.weebly.com 

Locals: please contact me for personal training and affordable group training

 

Blessings,

 

Charlene Ryan

 

 

https://dailypost.wordpress.com/prompts/ 

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Recipe Makeover (Submit your recipe!)

 

 

Fellow blogger or recipe reader:

Do you have a recipe that has been a family favorite that you’d like to convert to healthy or gluten free or dairy free, vegan, or whole grain? Maybe you just don’t have the time or you would never! Well let me.

Submit your name and recipe to cheffiechar@yahoo.com. Your name and recipe will be on a list and will be done in the order it was received. The new version with pictures will be blogged with your name and/or blog tagged in it. You can also reblog my post in one of your posts.

As a favor to me for doing this for you, would you consider giving a few dollars to Champions for the Poor. My goal is $500 before Aug 31, 2016

Copy and paste the link if it is not active:

https://champions.foodforthepoor.org/fundraise?is_new=1&fcid=696657

Also, submit to me your blog below and I will follow you! Subscribe to this blog below and you will get regular updates on recipes including yours!

Blessings,

Charlene Ryan

 

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