The 10 Best foods for your Heart

Health.com did an article on the ten best foods for your heart.How do you measure up?

1. Oatmeal
Full of omega-3 fatty acids, folate, and potassium, and fiber. A great way to start the day and keep you full!
2. Salmon
Full of lean protien and omega-3 fatty acids. A great meal in and of itself!
3. Avocado
Contains monounsaturated fat which lowers LDL cholestorol while increaseing HDL cholesterol. Try it in with cottage cheese, sliced on a sandwhich, chopped in a salad, or on crackers with hummus.
4. Olive Oil
Full of monounsaturated fats, it lowers bad LDL cholesterol and reduces your risk of developing heart disease. Use it in salad dressings or in place of butter when cooking.
5. Nuts
A Great source of healthy fats and omega-3 fatty acids. They are a great snack, or taste great atop a salad.
6. Berries...all sorts!
Aside from tasting amazing, they are anti-inflammatories, which reduce your risk of heart disease and cancer. Eat plain, with yogurt, in a fruit salad, or on top of a whole grain cereal.
7. Legumes (Think lentils, black and kidney beans, & chickpeas)
These little delights are full of omega-3 fatty acids, calcium, and soluble fiber. Add them to your salads, soups, or eat them plain.
8. Spinach
A great veggie containing; lutein, folate, potassium, and fiber. Toss some in a salad, add to a sandwhich, or wrap.
9.Flaxseed
A grain full of fiber and omega-3 and omega-6 fatty acids. Sprinkle ground flaxseed on cereal or salads. Add a tbs to your cookies, bread, or pancakes. (Make sure it's ground, or else it will just pass right through ya!)
10. Soy
A lean protein that is low in cholesterol and fat. Try Soy beans on salad, soy milk, or edamame.

When the motivation is lacking...

This post could also be entitled... Dear Megan, This past Saturday...
We've all been there. The mornings when your alarm sounding with the news of "time to strap on your running shoes," makes you want to cringe. Or when pulling in the gym parking lot takes more effort than you thought possible. Sometimes exercising is just about the last thing we want to do, and when we get busy it can be the first thing we willingly push to the side. Sometimes finding the motivation to get back into the routine, or to get into the routine in the first place is hard to do.

We need to realize that people who work out are just as busy as people who don't work out. We find the time to do the things that we want to do. What is the difference? Those who work out find the mental ability to make themselves exercise, even when they don't want to. Yes, some may be more inclined to enjoying physical activity, but everyone has the same necessity for it. Once we realize the crucial importance of giving our bodies the exercise it needs we will be more likely to get moving. Avoiding exercise will only lead to negative repercussions such as disease, weight gain, loss of energy, decrease in self esteem, muscle atrophy, loss in bone density, and other ailments that can eventually lead to an earlier death.

So, what are some ways to help yourself find motivation?
- Think small. One step at a time. If you start your workout with the "I'm going to be doing this for 2 hours," mindset...you'll be struggling every step of the way. Just get yourself out the door. Getting started is 1/2 the battle. Once you get started take it 10 mins at a time. Once you complete the first 10 mins see if you can't push yourself to go 10 more, etc.
- Find something you enjoy doing. If you hate running and you're trying to pull yourself out of bed at 6 AM to do so, chances are, you'll roll over and dodge that idea. However, if you find an activity that is fun for you, your workout will be enjoyable, and will go by much quicker.
- Pump up the jams. I've talked a bunch about how much my music gets me through. My ipod is my best friend, I kid you not. Find your favorite songs, and change up the playlists frequently. For my list of favorite workout tunes, click HERE.
- Set goals and reward yourself. Decide how many days a week you want to work out and if you accomplish your goal reward yourself. Write your goal down and place in a spot where you'll be constantly reminded of what you're working towards.
- Remind yourself of your reasoning. Sit down and write out why it is you want to exercise, what your purpose is. Look at it often and when times get hard during your workout repeat these reminders to yourself. It's hard to do something when you don't have a purpose behind it.
- Distract yourself. If you're staring at the clock counting down the minutes until you're done it will feel like hours. Watch TV while you're working out, go to a public park where you can people watch, find a gym with a cardio cinema, read a book, or listen to music.

- Find a workout buddy. If you know someone is meeting you, you're more likely to show up. Sometimes that accountability is key in getting us going.

So, set some goals. Reevaluate why you are doing what you're doing. Mix things up. Get back into your groove. You can do it!

Alive and Kicking...

OH MY.
I am still here I promise.
I went to Lake Powell for a week. It was amazing.
Not one ounce of internet/cell phone service.

And then I came back.
And my google reader said I had (1,000+) blog posts to read.
(Did you know that it doesn't even count them after 1,000? I didn't.)
I got scared, and shut my computer and RAN!
But don't worry. I'm back for your reading pleasure, and I've got some GREAT new stuff to talk about. So get excited :)

xoxoxo Megan

Frozen Blackberry-Lemon Chiffon Pie

I found this recipe while browsing the desserts on Cookinglight.com one of my favorite healthy recipe websites. I think it looks SO delicious! I'm definitely going to be giving this one a try.

Ingredients

• 1 1/2 cups graham cracker crumbs (about 12 cookie sheets)
• 3 tablespoons butter, melted
• 2 tablespoons 2% reduced-fat milk
• Cooking spray
• 3 cups blackberries
• 1/4 cup fresh lemon juice
• 1/4 teaspoon salt
• 4 large egg whites
• 1 cup plus 2 tablespoons sugar
• 6 tablespoons water
• Fresh blackberries (optional)
• Fresh mint sprigs (optional)

Preparation

Combine first 3 ingredients in a bowl; toss with a fork until moist. Press into bottom and up sides of a 9-inch springform pan coated with cooking spray.

Combine 3 cups blackberries and fresh lemon juice in a blender; process until smooth. Strain mixture through a sieve over a bowl; discard solids.

Place salt and egg whites in a large bowl; beat with a mixer at high speed until foamy. Combine sugar and 6 tablespoons water in a medium saucepan; bring to a boil. Cook, without stirring, until a thermometer registers 250°. Gradually pour the hot sugar syrup into egg white mixture, beating at medium speed, then at high speed, until stiff peaks form. Gently fold in blackberry mixture; pour into prepared crust. Cover; freeze 8 hours or overnight. Let stand 5 minutes at room temperature before serving. Garnish with fresh blackberries and mint, if desired.

Nutritional Information

Calories:166 (22% from fat)

Fat:4.1g (sat 2g,mono 1.2g,poly 0.6g)

Protein:2.6g

Carbohydrate:30.9g

Fiber:2.2g

Cholesterol:8mg

Iron:0.6mg

Sodium:153mg

Calcium:18mg

Bruce Weinstein, Cooking Light, MAY 2007

The Veggie Omelette

I have, for a long time, been a hater of eggs. I like them one way that my dad prepares them, and that is about it. I don't like the smell, the texture, etc. Not a fan.
Well, lately I have been trying to increase my protein intake. With my not eating red meat and fish it makes it hard sometimes to get the protein I need. I was searching for quick, easy high protein meals and I kept coming across omelette recipes. At this point I decided I needed to be bold, to step out of my "usual' and try something new.

Here's what I did.

Combined:
1 whole egg
3 egg whites
a dash of low-sodium salt
a dash of pepper
a dash of Lowry's Seasoning
-wisk all of this together until the egg yolk is broken up

Heat up a medium sized frying pan and spray with cooking spray
Pour in egg mixture and allow to cook.
When able to flip omelette.

Now being a non-egg-eater, I don't know what proper egg/omelette etiquette is for when to add what, but at this point I added my veggies. I LOVE tomatoes and green peppers so i diced up a roma tomato and third of a green pepper, added them to my omelette folded it, and let it keep cooking. I sprinkled a little more Lowry's on top for flavor and, Voila!

The verdict? I LOVED it. It seriously was SO good. It was filling, and the best part...the nutrition facts. Ringing in at about 160 calories and with a little over 18 grams of protein. So amazing, I know. It was super easy, very delicious, and I think i'll have fun expirimenting with new veggies. In fact, I think I'll make another for dinner again tonight.

It's about that time...

You know I have workout music ADD and HAVE to constantly have new things to listen to or else I get SUPER bored. So here's the latest...

Boom Boom Pow - The Black Eyed Peas
Lost (Jay-Z Remix) - Coldplay
When I Grow Up - Mayday Parade
Don't Trust Me - 3OH!3 (I'd go edited on this guy)
Next Big Thing - The Shitsez
Kids - MGMT
Paper Planes (Dfa Remix) - M.I.A. (WAY better than the original song. Thanks Katie G!)
Driving Me Crazy - Taio Cruz
I Know You Want Me - Pitbull
How do you Sleep? - Jesse McCartney
I Gotta Feeling - The Black Eyed Peas
My Life Would Suck Without You - Kelly Clarkson
The Anthem (Featuring Lil' Jon) - Pitbull
I Hate This Part - The Pussycat Dolls
Jai Ho (You Are My Destiny) - The Pussycat Dolls

Nothing like good jams to keep you working hard :)

Crystal Light "on-the-go" Packets

Does everyone else love these as much as I do?

Available in 20 flavors, sugar free, with only 5 calories per serving.
They have even come out with some that have fiber, and protein in them.
My favorite flavors as of late are fruit punch and lemonade.
I keep a few in my purse at all times. They are SO good!
I blame my mom for getting me hooked!