Friday, August 12, 2011

CPR/First Aid Certifications Now Available! Be Prepared!

Are you prepared if someone needs your help?
Call for special group pricing & to schedule your class today.
Prepare those around you most...your co-workers, family, friends, etc.
What you get when you certify through EMS Safety...
the knowledge that you are prepared to help save a life,
a workbook with all the information you need to stay prepared,
& a 2 year certification card.

Wednesday, June 29, 2011

Can I Eat Healthy on $7 a Day?

 Here is a little help for those wondering how to feed the family on a budget...enjoy...

Can I Eat Healthy on $7 a Day?
By Natalie Digate Muth

Co-authored by Mary Saph Tanaka, MD, MS
One of the most commonly cited reasons people give for not eating healthy is that healthy food “costs too much.” With the average consumer spending only about $7 per day on food according to the 2008 US Department of Labor Statistics, it may seem near impossible to get the recommended five to nine servings of fruits and vegetables per day on such a tight budget. But that’s not necessarily the case. With a little bit of planning, a family of four can get by on about $28 per day ($7 each) including a wholesome breakfast, lunch and dinner and even a few snacks along the way.
Let us show you how. The recipes are setup so that you can save money and optimize nutritional value by substituting vegetables and meats based on what is in-season or on sale and are based on a family of four. Cost estimates are based on purchase of the generic brands, when available, at non-sale prices at a large supermarket chain. Also check out the sidebar for some other cost-cutting tips that are sure to help boost your family’s health without bankrupting your budget.
Make Your Own Oatmeal ($0.80)
Basic Oatmeal Recipe
2 cups uncooked oats
3 cups of water
1/2 teaspoon of salt
Bring water and salt to boil over medium heat. Add oats and stir. Cook for 5-7 minutes, or until most of liquid is absorbed.
“Banana bread” Oatmeal: ($1.60)
2 ripe bananas ($.70)
2 tablespoons brown sugar ($.10)
-Cook basic oatmeal as instructed above. Add 2 tablespoon of brown sugar to basic oatmeal recipe. Peel 2 ripe bananas into a bowl and mash with a fork. Finally, add bananas to oatmeal and cook for another 5 minutes.
Strawberries and Cream Oatmeal: ($3.40)
1 cup of frozen strawberries ($2.00)
2 tablespoons of brown sugar ($.10)
1 cup of nonfat milk ($0.50)
-Cook basic oatmeal as instructed above. Add 1cup of nonfat milk to oatmeal and stir. Add 1 cup of frozen strawberries to oatmeal and cook for another 10 minutes.
Peaches and Cream Oatmeal: ($3.40)
1 cup of frozen peaches ($2.00)
2 tablespoons of brown sugar ($.10)
1 cup of nonfat milk ($0.50)
- Cook basic oatmeal as instructed above. Add 1cup of nonfat milk to oatmeal and stir. Add 1 cup of frozen peaches to oatmeal and cook for another 10 minutes.
Yogurt Parfaits ($4.50)
2 cups of plain nonfat yogurt ($1.80)
1 cup of frozen fruit ($2.00)
¼ cup of sugar ($.20)
½ cup of water
1 cup of raisin bran cereal ($.50)
Bring frozen fruit, honey and water to boil over medium heat in a pot. Cook for 15 minutes, until fruit is like jam. Put fruit into a bowl to cool.
To prepare parfaits: In a glass, place ¼ cup of yogurt at the bottom. Place 1 tablespoon of fruit mixture. Place another ¼ cup of yogurt on top, followed by 1 more tablespoon of fruit mixture. Sprinkle ¼ cup of fiber cereal on top. Repeat with another 3 glasses.
Breakfast Spinach and Egg Sandwiches ($3.85)
4 whole wheat English muffins ($1.30)
4 eggs ($1.00)
2 cups of baby spinach ($0.80)
½ cup of shredded cheddar ($0.75)
Place pan over medium heat. Add 2 tablespoons of olive oil to pan. Place 2 cups of baby spinach into pan and stir for 1 minute. Break open eggs into a bowl and beat gently. Pour eggs into pan with spinach and cook for approximately 4-5 minutes, until eggs are cooked. Sprinkle cheese over eggs/spinach and turn off the heat. Divide egg mixture into 4 servings. Place 1 serving of egg mixture in English muffin.

Grilled Chicken Pita Wraps with Creamy Bean Spread ($8.00)
2 whole wheat pitas, separated into 4 pieces ($1.00)
2 chicken breasts ($5.00)
2 cups of baby spinach, washed and dried ($.80)
2 medium carrots, shredded ($.20)
1 can (15 ounces) cannellini beans ($1.00)
To prepare bean spread: Place 1 can of cannellini beans (including water in can) in a blender. Add salt and pepper to taste.
To prepare chicken: Cut each chicken breast in half widthwise (so each chicken breast is thinner). Heat pan on stove at medium heat. Sprinkle each side of the chicken breasts with salt and pepper. Place 2 tablespoons of olive oil in pan. Put two pieces of chicken in pan and cook for 6-7 minutes. Flip chicken and cook for another 6-7 minutes, until well cooked. Repeat with remaining two pieces of chicken. When chicken is finished cooking, lay flat on cutting board and cut into ½ inch strips.
To prepare wraps: Spread 2 tablespoons of bean dip over pita bread. Next, place ½ cup of spinach over the pita bread. Place carrots and cucumber in the middle of the pita bread. Place chicken strips next to pile of carrots/cucumber. From one side of the pita bread, roll the pita bread. Cut wrap in half and serve.
Spinach and Portabello Mushroom Whole Wheat Pita Pizzas ($8.00)
4 Whole Wheat Pita Bread ($2.00)
1 cup of tomato sauce ($.50)
1 cup of shredded mozzarella ($1.50)
1 bag (28 ounces) frozen spinach, defrosted ($2.00)
1 large portabello mushroom, sliced thin ($2.00)
Heat oven to 400 degrees. Place ¼ cup of tomato sauce on each pita bread and spread evenly. Top pita bread with vegetables. Sprinkle ¼ cup of cheese on top of vegetables. Place on baking sheet and bake for 10-15 minutes, until cheese is melted.
Broccoli and Black Bean Pita Quesadillas ($8.00)
4 Whole Wheat Pita Bread ($2.00)
2 cups of shredded cheddar ($3.00)
1 large broccoli crown, cut into small pieces ($.50)
1 can (15 ounces) black beans, drained ($1.00)
Place 2 tablespoons of olive oil on pan over medium heat. Place broccoli in pan and cook for 3-4 minutes, until tender.
Preheat oven to 400 degrees. Open pita bread in half. Sprinkle one layer with cheese. Place layer of broccoli and ¼ cup of black beans on top of cheese, then sprinkle another layer of cheese on top. Put 2nd half of pita bread on top. Place all quesadillas on a baking tray and place into oven for 10 minutes.

Pork and Vegetable Whole Wheat Chow Mein ($12.00)
1 pack of whole wheat spaghetti, cooked according to package. ($1.75)
2 boneless pork chops ($4.00)
½ medium onion, sliced ($0.50)
2 medium carrots, cut into ¼ inch slices ($0.20)
2 large broccoli crowns, cut into small florets ($1.00)
1 large red pepper, cut into thin strips ($2.50)
3-4 cloves of garlic, finely chopped ($0.25)
1 inch piece of fresh ginger, grated ($0.50)
1 cup of green onions, chopped ($0.50)
¼ cup of soy sauce ($1.00)
½ cup of water
To prepare the meat: Slice the pork into thin slices, approximately ¼ inch in width.
Place 2 tablespoons of olive oil in a pan over medium heat. Place onions, ginger, garlic in pan and cook for 3-4 minutes, stirring occasionally. Add sliced meat to pan and cook for 3-4 minutes or until meat is almost cooked. Add vegetables to pan, then soy sauce and water. Cook for approximately 2 minutes. Lastly, add cooked noodles to pan and mix all ingredients well. Cook for another 2-3 minutes and then serve.
Baked Whole Wheat Pasta with Turkey and Spinach ($12.00)
1 pack of whole wheat short pasta (penne, rigatoni, macaroni), cooked ($1.75)
2 cans (15 ounces) of tomato sauce ($2.00)
1 cup of shredded mozzarella ($1.50)
1 pound ground turkey ($5.00)
1 package (28 ounces) frozen spinach, defrosted ($2.00)
Cook pasta as instructed on label. Place 2 tablespoons of olive oil in a pan over medium heat. Place ground turkey in pan and cook until browned, approximately 7-9 minutes. Transfer cooked ground turkey into large mixing bowl. Place defrosted spinach in bowl with turkey and stir. Add tomato/marinara sauce. Add cooked pasta and stir. Pour contents of bowl into a large baking casserole tray.
Heat oven to 375 degrees. Place dish into oven and cook for 30 minutes. Remove dish from oven and sprinkle cheese on top. Return dish to oven and cook another 15 minute, until cheese is melted.
Mediterranean Chicken and Garbanzo Bean Soup ($12.00)
1 can (15 ounces) garbanzo beans, drained ($1.00)
1 large chicken breast ($3.00)
2 medium zucchini ($3.00)
2 medium carrots ($0.20)
1 can of tomatoes ($1.00)
1 sweet potato ($1.50)
1 bunch of kale ($1.00)
1 medium onion, diced ($1.00)
1 tablespoon of cumin ($0.20)
1 tablespoon of cinnamon ($0.20)
3 cups of water
To prepare vegetables: For zucchini and carrots, cut each in half lengthwise, then cut into ¼ inch pieces. For kale, cut into ¼ inch ribbons. For sweet potato, cut into half lengthwise, then again in half lengthwise. Then, cut sweet potato into ¼ inch pieces.
To prepare chicken: Slice chicken breast in half lengthwise, then again in half lengthwise. Then, cut chicken into ¼ inch slices.
Place a pot over medium heat. Place 2 tablespoons of olive oil in pot. Put onion in pot with cumin and cinnamon. Cook for 1-2 minutes, stirring occasionally. Add chicken to onions and stir. Next, place zucchini, carrots, sweet potato and stir. Add canned tomatoes and garbanzo beans to pot, followed by the 3 cups of water. Turn heat to low-medium and let simmer for 30-40 minutes.
Once vegetables and chicken have cooked for 30-40 minutes, add kale and stir until wilted.


Creamy Garlic Bean Spread with Baked Pita Chips ($3.25)
1 can of white beans (also known as cannellini beans) ($1.00)
2 tablespoons of olive oil
2 tablespoons of water
3 garlic cloves ($0.25)
Place all ingredients in a blender until smooth. Serve with baked pita chips, vegetables or as an alternative to mayo on sandwiches.
Baked Pita Chips ($2.00)
4 whole wheat pitas ($2.00)
Preheat oven to 400 degrees. Cut each whole wheat pita into 8 wedges. Place in bowl and toss with 2 tablespoons of olive oil. Sprinkle with salt and pepper. Place pita wedges on a baking tray evenly and put into oven. Bake for 15 minutes, or until pita chips are crispy.
Strawberry-Banana Yogurt Smoothies ($3.10)
2 ripe bananas ($0.70)
1 cup of plain yogurt ($0.90)
1 orange, peeled ($0.50)
½ cup of frozen strawberries ($1.00)
Place all ingredients in a blender until smooth. Divide into 4 glasses and serve.
Baked Cinnamon Apples ($2.40)
2 apples, cored and cut in half ($2.00)
4 tablespoons of brown sugar ($0.20)
4 teaspoons of cinnamon ($0.20)
Preheat oven to 375 degrees. Cut apples into half and remove core. Place apples on a baking tray. Sprinkle 1 teaspoon of cinnamon and 1/8 cup of brown sugar over each apple half. Bake apples for approximately 25 minutes.

Sunday, June 26, 2011

Online LIVE NRG!


NO more excuses! 

It is time to be proud of yourself for making your health & fitness a priority! Do it now...block out some time in your calander for yourself...35minutes is all you need to put a jumpstart in your day. 

I invite you to join me at 5 am or 7 am every Monday, Wednesday, and Friday for your online group fitness class in the comforts of your own home.  NO need to wake the kids in the morning to go to the gym, NO daycare needed while you workout.  If they are awake I invite them to exercise with you (have some fun with you) to take care of their bodies also.  A healthy/active family is a HAPPY Family!

All you need is a webcam and an optional exercise ball and a set of dumbbells. If you do not have a webcam you can still see me to participate in the fun, I just won't be able to see you.  If you do not have the equipment, that's ok too, we can modify the workout for what you have around you.

All I need is your E-Mail so I can send you the link to class each day.  Set up your consultation today either in person or online. 
If you are out of problem!  We are live!  Workout with family or friends out of town, how fun is that!  A great way to encourage each other!

Taking Care of YOU!

Thursday, May 5, 2011

5 Tips to Boost Your Family’s Health on a Budget

Put every food dollar to excellent use by adopting some of the
following cost-cutting tips whenever possible.

  • Eat at home more often. Not only does it cost less, but you also have better control over portion sizes and can freeze any leftovers for another day when you don’t have time to cook.
  • Don’t go to the grocery store on a whim. Rather, check what you already have in your refrigerator and pantry and have your shopping list in hand. This will help you avoid overbuying.
  • It seems obvious, but only buy food that you’re actually going to eat. And then actually eat it. If time gets away from you and you’ve got some rotting fruits and vegetables in the refrigerator, think of creative ways to use it – how about tomatoes to make a marinara sauce or ripe fruit for a smoothie?
  • At the store check packages and perishable items for expiration dates and try to pick the latest one possible (these are usually kept in the back of the shelf as the grocer is trying to offload the stuff that will go bad first by displaying it more prominently).
  • Teach your children the value of a food budget. Take them shopping with you and teach them to use price, actual need, nutritional value and portion size to determine buying decisions.
--Provided by ACE FitFacts--

Positive Mind...Positive Body...

    Saturday, April 16, 2011

    Group's more fun to workout with others!!

     Working out in a group is a lot more fun and can give a sense of play to your exercise routine and a whole lot less intimidating!!
    Once you have determined that you are committed to yourself to begin a workout regimen you will see results faster than you think!  Specifically in your energy, strength, and endurance.

    Working out with a group or buddy will motivate you while in class or at home, by having a buddy to check in with or to check on.  A group can help you move past a plateau with a change in your daily routine.  A group will also give you that little extra push you need to get through a tough workout that you may not have when by yourself. 
    Choosing the right group class for you…if a class is too big you may not learn the proper technique to some exercises and if you like to hide in the back, it can be easy to not drive yourself where you need to get your heart rate into the proper fat burning zone to get the results you are looking for.

    Your form is as important as your target heart rate! 
    Protecting your body from injury is just as important 
    as you push your body to your goals!!   
    When you choose Positively Fitt for your Group Fitness you get all the attention you deserve as though you were in a private session, plus the mix-up of class style to keep your muscles guessing!!

    Positive Mind, Positive Body IS POSITIVELY FITT!!

    Monday, March 28, 2011

    HYDRATION TIPS –The weather is changing again, hydrate yourself throughout the day!

    Remember that our bodies are 2/3 water. It is through drinking water, that life-sustaining nutrients are transported throughout our bodies.

    When putting together home emergency supplies, experts recommend storing one gallon of bottled water per person per day and enough canned or shelf-stable food for up to a week.

    ·         Put a bottle of water in your backpack, your gym bag and your briefcase.
    ·         Keep a bottle of water on your desk at the office.
    ·         Establish a water routine that will allow you to get into the habit of drinking the appropriate amounts of water each day.
    ·         Drink water when exercising.
    ·         Add a couple drops of lemon to your water bottle.

    Saturday, March 19, 2011

    What is a workout?

    A workout is 25% perspiration & 75% DETERMINATION.  Stated another way.   It is one part physical exertion & 3 parts self-discipline.  Doing it is easy once you get started!
    A workout makes you better today than you were yesterday.  It strengthens the body, relaxes the mind, and toughens the spirit.  When you workout regularly your problems diminish & your confidence grows.
    A workout is a personal triumph over laziness & procrastination.  It is the badge of a WINNER –        
    the mark of an organized, goal-oriented person who has taken charge of his or her destiny.
    A workout is a wise use of time & an investment in excellence.  It is a way of preparing for life’s challenges & proving to yourself that you have what it takes to do what is necessary.
    A workout is a key that helps unlock the door to opportunity & success.  Hidden within each of us is an extraordinary force.  Physical & mental fitness are the triggers that can release it.
    A workout is a form of rebirth.   When you finish a good workout, you don’t simply feel better,    
    —by George Allen

    --by Chrissy Shaver