Pray for Southeast Texas

Many people are homeless now that the floods have destroyed their homes. Due to the stall of this Hurricane, rain continues to fall and wash out roads and highways. Completly bringing cities to a standstill displacing thousands of people to other cities and homes.

The silver lining in all this tragedy is the many people and organizations that have come together. Helping those with shelter, food, and clothing. Some of the early images are priceless, such as the Hawk that flies into a cab seeking shelter, the dog walking down the road carrying his treats and toys, or the dogs leading a group of cows down the street to safety.

The pictures that bring us outrage seeing the elderly in a nursing home walking around in waist deep water. Just going about their usual day knitting in the recliner waiting for the call to be rescued. They were rescued and taken to shelter but what precious memories these and so many others have lost. The people were warned well in advance but there was no mandatory evacuation by the Mayor. It’s easy to point fingers in a tragedy but look at the beautiful response by so many first responders and volunteers.

The America I know and love is right here in times like these when people come together and help each other. The America I know loves each other and takes care of their own. We’re Americans and we need to continue to appreciate the differences in our country not sabotage and hurt each other.

Now, take a deep breath through your nose as you inhale and breathe out slowly through your mouth as though you were breathing out of a straw. Proud to be an American and a Texan.

 

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Eat Pasta and Lose Weight

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We just ordered this spiraler from Amazon for less than $40 and already I am in love with this machine. I take Zucchini and Yellow Squash, cut off the ends and place on the spiraler above and turn the lever. The veggies spiral out the other end on the other side of the blade onto a plate.

Then I take the spiraled veggies and place them in my steamer until the noodles are tender. I make my own sauce or put butter and pepper on the pasta and enjoy. It tastes so good and it’s healthier for my family.

This specific machine has 3 blades and there are others with 5 blades.  Here is the link to the Spiraler I bought. Spiraler on Amazon

Do you have tight hip muscles? Try SMR.

Self Myofascial Release, SMR, is a modality that flattens out the knots in your muscles that become inflamed and the result is sore and tight muscles. These muscles become so tight that they can affect hip, shoulder and foot movement. When these knots affect the foot, it’s known as Plantar Fasciitis.  SMR is like a deep tissue massage that flattens out these knots so you can have more mobility and flexibility. There are different things you can use on your muscles. A ball, rolling stick, or foam roller.

This is a Foam Roller as well as other things you can use to release the knots. Find the painful spot, lean into it and hold for 30 seconds until the pain is mostly gone. Then stretch and do this everyday or it will come back. Be consistent. 🙂

If you have sore IT (iliotibial band) Bands like I do then you will get relief from this roller. It will be painful as you roll on it but the benefit is that you will have improved circulation, mobility and flexibility. Here are other benefits:

  1. Improved blood circulation throughout your skin, fascia, muscles, and even tendons and ligaments where you can access them with a foam roller.
  2. Through improved blood circulation, more efficient exchange of nutrients and waste products at a cellular level, leading to better overall cellular function and inter-cellular communication.
  3. Lengthening of short (tight) muscles, tendons, and ligaments.

Some muscles (like hip flexors) and ligaments (iliotibial band) are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure to using standard massage and trigger point therapy techniques. But with a foam roller, you can apply deep pressure massage to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.

What Age is Considered Elderly?

When we are in our 20’s, 40 years of age seems rather old. When we reach our 40’s, 55 seems old. Google the question above and the results are to be considered elderly, you are between 65 and 68 years of age. Calling those in this age group elderly, who happen to be very active and you might get into a fight. Just sayin’.

Resistance Bands

Working with Seniors 5 days a week, I can tell you the term “elderly” is a state of mind and not an age. Calling a person after the age of 65 a “Senior” comes with benefits and doesn’t mean “old age”.  Here are some definitions:

elderly

[el´der-le]  aged.

frail elderly

1.individuals over 65 years old who have functional impairments.
2.sometimes used to describe any adult over 75 years old.
Miller-Keane Encyclopedia and Dictionary of Medicine, Nursing, and Allied Health, Seventh Edition. © 2003 by Saunders, an imprint of Elsevier, Inc. All rights reserved.

In my exercise classes, I teach ages between 75 and 99 years or better. My 90+ class members are the most vibrant and I would never call them elderly. Why is that? They are active and independent. They’ve led long lives of being successful and helping others. As long as we are able to be independent and active, our mind will keep us young.
The fountain of youth is found in continuing to learn new things, exercise, stretch, eat well and meditate. Oh, one more thing about having a young mind, don’t watch the news all day. It can be very stressful and put you in a bad mood. Practice breathing in deeply through your nose and exhale through your mouth like your blowing out a candle. Be aware of your surroundings and as I tell my Seniors, behave only if you want to.

Weekly Meal Prep from Buzzfeed

daily-prep

TURKEY & CHEESE PINWHEELS
Servings: 1

INGREDIENTS
1 burrito size tortilla
2 tablespoons mustard
1½ slices cheese of your choice
3 slices turkey

PREPARATION
# Spread the mustard on the tortilla, and lay down the cheese and turkey.
# Tightly roll up the tortilla, and cut into slices.
# Serve with a clementine and sliced bell pepper.
# Enjoy!

BUILD-YOUR-OWN PIZZA
Servings: 1

INGREDIENTS
1 burrito size tortilla
3 tablespoons shredded mozzarella
3 tablespoons chopped ham
3 tablespoons marinara sauce

PREPARATION
# Cut the tortilla into smaller circles.
# Pack with cheese, ham, cheese, and a hard-boiled egg separately.
# Enjoy!

PASTA SALAD
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
½ cup diced turkey
½ cup diced ham
½ cup diced bell pepper
2 tablespoons Italian dressing

PREPARATION
# Mix all ingredients in a bowl.
# Pack with strawberries and blueberries.
# Enjoy!

PESTO PASTA
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
2-3 tablespoons pesto
½ cup fresh mozzarella, chopped
½ cup cherry tomatoes, halved

PREPARATION
# Mix all ingredients in a bowl.
# Serve with a hard-boiled egg and sliced bell pepper.
# Enjoy!

PB&J TRIANGLES
Servings: 1

INGREDIENTS
2 burrito size tortillas
2-3 tablespoons nut or sunflower butter
2-3 tablespoons jelly

PREPARATION
# Spread nut or sunflower butter and jelly on a tortilla. Top with the second tortilla, and cut into triangles.
# Serve with a hard-boiled egg, blueberries, and strawberries.
# Enjoy!

Source

20 Meal Plan – A Must Have

Source: June 15, 2016 by

We are excited to share with you our 20 Slow Cooker Freezer Meals in 4 Hours meal plan.  This plan will allow you to have dinner planned for almost three weeks or more depending on your family size and if they like to eat leftovers! I love to save time in the kitchen so I can enjoy more moments with my boys. I also like to be prepared and know what I am serving for dinner so I am not spending time looking around for what I am going to make. When I freezer cook I save both time and money.

This was my fifth time prepping freezer meals for my family. I will say that the first time took a long time but I am now getting a rhythm down and get through it in no time. If you think 4 hours is a lot of time you have to consider that you are going to have 20 meals ready at the end of the 4 hour time!  If you are new to preparing freezer meals or don’t have the 4 hours to invest you may want to start with this plan —>How to make 8 Freezer Meals in 2 Hours.  We love it too!

 

First of all invest in a good quality slow cooker.  Our favorite is this programmable cook and carry 6qt oval slow cooker. To start you will want to go through your kitchen and pantry and make a list of what ingredients you will need to get at the store and what you already have on hand. I had all of the spices in my stockpile. I spent the majority of money on buying freezer bags, fresh produce and fresh meat/poultry, which I only spent $157.00 at my local Kroger store. A great way to save money is to purchase your meat in bulk from ZayconFresh.  I LOVE their chicken! When you are ready to prepare the meals you will want to set everything out on the counter that you will need.

 

Next, you will want to label all your ziploc bags with cooking times and if you need to add anything to the recipe when you place it in or out of the slow cooker. The next step was to cook any meat that needed to be cooked for a recipe (ground beef for several meals) or you can do like I did and I cooked the beef the night before and covered and placed in the fridge over night. I did this first so that the meat could cool before putting in the bag. Next I got to chopping, slicing  and dicing the veggies and fruit. I put them in bowls to keep together to make it easier when I needed to measure them out into bags.

 

At this point I started with my meals that contained whole chicken breasts that did not need to be cubed. I filled the bags with the chicken and added ingredients. Placed the bags in the freezer.

Now I started on my meals that needed cubed chicken. After they were filled they went in the freezer. Next I worked on my beef meals. After completing these I finished with my veggie freezer meals. Once all the meals were in the freezer I put dishes in the dishwasher and hand washed the rest. I put all the spices away and took a big deep breath, I was super excited to know that my family had meals for the next three weeks and I would not have to stress about it. One of the best parts is when I went to the store I spent less than $50 dollars on what I needed, however I did not buy most spices, broths or canned vegetables and fruits because it was in my stockpile. You may also want to consider investing in a food saver if you decide to freezer cook on a long term basis.  It extends the life of your frozen food by up to two years according to the manufacturer.