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

Best Exercise to Burn Fat

The best exercise to burn fat is to take your hands and place them palms first against the side of the table and push back. It’s all about portion size and burning more calories than  you consume. Keep moving your body, eat less sugar, and live in moderation. Stretching and foam rolling are 2 of the most important exercises you can do. Strength training is great for regulating blood sugar, weight loss, bone strengthening and balance. Yoga is great for balance, stretching and overall well being. It’s a choice. Be healthy and make healthier choices. Exercise is a must have whether you like it or not. It’s necessary for living well. Best to you on your journey to great health.

Taking Life for Granted

It’s so easy to take the little things in life for granted when you’re living with health benefits, money in the bank, a great job and smoothly sailing through life. However, when tough times come, and they do for each of us, we become a little more humbled and grateful about small things.

It’s been over a year since I’ve had a full time job with benefits and enough money to pay my bills over the minimum amount. My high credit score survived over the year and for that, I’m grateful. I’ve educated myself over the year with working out, eating well and losing over 25 pounds. I’ve met some really great people and have more friends through this lean time in my life.

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Sometimes we need these lean times to make us aware of what’s really important to us and what our true purpose is all about. I’ve learned it’s about helping people be healthier through strengthening muscles, increasing balance and improving flexibility. It’s not just about losing inches and weight, it’s about taking care of our body and mind. This past week, I started a new job and am entering a new chapter in my life. My job is Wellness Director in a retirement community helping people increase their balance, flexibility and strength through exercise classes, lectures about healthy living, and competition through games.

No longer taking things for granted in my life. My purpose is revealed in the work I do and accomplish as a wellness professional. May you find your peace and purpose in life and in all that you do. Be kind to yourself and find the things you are most grateful for in life. Peace.

 

I’m Not Ready to Wear A House Coat

In life, we go through seasons as we age. We play in the sandbox when we’re little then we transition into playing in sports or other activities. It seems as though when we grow older, we have this belief that it’s time to slow down and stop learning and increasing in our personal development. We’re putting that ole house coat on because it’s comfortable.

House Coat.jpg

A story in the Bible is told about the talents many people were given by their master. Each one was given at least one talent and was told by their master that he would come back later. When he came back to them, a couple of them used their talents and they were given more. One kept his talent and buried it and never used it. This one was not rewarded as the others were who used their talents.

While we are living this life, we need to continue to use our talents and develop our other talents we’ve been given. Instead, many of us put our sweats on or house coats on and resort to existing in life. I’m not ready to put my house coat on. God has given much to me and I’m not even close to ending my exploration of life and evolving.

It’s not my plan to come to the end of my life and say, I had some pretty nice house coats and I wore them well. Not a chance. My desire is to say, “God, you gave me strength and the wherewithal to accomplish so much and I wanted to give my life back to you. Thank you for allowing me to keep learning and growing. My life is fulfilled because so many times I heard my clients say to me, “you have helped me so much”.

There is nothing like loving what you do and if you can pursue that talent deeper and learn more about it, the more fulfilled you will become. Go deep and put some out door clothes on and live your life out.

Love, Debbie

 

Facing Life After 50

Perhaps the title should read, Living Life After 50 instead. After getting married for the first and last time at 41, I was able to go back and finish my education at University of Colorado at Colorado Springs, in Business Management. I also received my license in Aesthetics so I could fulfill a lifelong dream of giving facials and educating people about skin care and how to feel and look younger. Exercise

There was one more thing I saw in life that I wanted to conquer. That was the big belly I saw that so many people had as they got older. I didn’t want that for my future and I certainly wanted to help people live longer and healthier lives. My life continued to evolve. I became more interested in wellness and began selling Juice Plus capsules, gummies, shakes and Tower Gardens. I believed I would make a lot of money and soon I lost myself in that and forgot about my health goals. I gained more weight and shot up to 157 pounds on my 4 11 frame. In 2013, I pursued my exercise goals and enrolled in National Personal Training Institute in Colorado Springs. In 2014, I took my first certification exam with National Academy of Sports Medicine and passed. We moved to Dallas and I was soon working with 24 Hour Fitness as a personal trainer.

Exercise a bad diet

I wanted more than just being a trainer so I became interested in group training and started teaching Silver Sneakers. I enrolled at Sunstone Yoga Academy and received my Yoga certification and began teaching Yoga. In September 2015, I started working 3 days a week at Cancer Rehab called Fit Steps for Life. I fell in love with helping people at a deeper level of exercise for chronic conditions. I am now enrolled at DCCCD pursuing my A.D. in Occupational Therapy. While still in the same industry of fitness since 2013, my life is more fulfilling than it has been in years. Evolving after 50 and reinventing myself has been rewarding journey. I’ve never been one to sit on the sidelines watching life go by believing personal development is only for the young. It’s also for the young at heart.

Facing Life After 50, it’s only just begun. Keep growing and you’ll never grow old.

 

Alzheimer’s Walk Saturday, September 26, 2015

Our stepdad has had Alzheimer’s for a few years now and it’s only in the last year that his illness has deteriorated. He’s now in a lockdown unit in Dallas TX and my husband and I visit him on Sundays. He knows who we are but has no recollection of our names or any short term memory. He’s happy when he sees us and thanks us for coming over and over. It’s a cruel disease but we are happy that the center where he is takes good care of him. I asked him one day how long he’s been there and he looked at his friend sitting next to him and they both said about 25 years. It’s only been 3 months. Sometimes the stories are more interesting than the reality of it all. We show him pictures of friends and family and he knows mainly his brothers, wife, his daughter and two stepdaughters. That’s about it. Sometimes we get a glimpse of the real him and we talk to him like he doesn’t have a disease. He gets confused sometimes but we love him and talk him through it.

I’m a Team Captain of our Alzheimer’s Walk 2015 in Dallas this year. Our goal is $500 and we are at $120 so far and we are grateful for that but we’d really like to get to $500. If you can share this important message with your friends, I would appreciate it. We’ve read each others blogs for years and I’m so blessed to have many followers. The monies, of course, go to Alzheimer’s Research in my stepdad’s name and if you know of someone who can donate $10 or more, please help us. Thank you so much. Let me know your experiences with Alzheimer’s and let’s encourage each other. Would love to hear from you. Take care friends, cyber and beyond. 🙂