Best Home Workout

Squat
Pushup
Bridge
Lunge
Plank
Triceps Dip
Single Leg Deadlift
Spinal Balance (extend opposite arm and leg)
Bicycles
Kick Downs
Side Lunge
Burpees
Switch Lunges
Pullup
Jumping Jack
Mountain Climbers
Tuck Jump
Butt Kicks
Frog Jumps
Grand Plie Squat Heel Drag

Jennie's Health Journey

On Sunday, a lady from my church noticed my slimming down, and sent me an email. Here was my response:
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Since August I've lost 45 pounds. I don't have one specific thing I've done, but here's the things I've been doing:

1. Changed my thinking. I want to model a healthy, active lifestyle for my children.
2. Eating breakfast (I use to skip it)
3. Drink 16 oz of water before I eat any meal
4. Journaling my food/exercise at http://www.myfitnesspal.com/ (I make better choices of quantity and quality of food when I write it down)
5. Better undergarments (I got mine from a friend) http://www.ardyssbodymagicshop.com/all-ardyss/ardyss-body-magic-body-shaper.html
6. Exercise: 10 minutes of movement a day is my goal.
7. Joined a bible study group (CBS): God led me to a group that sharpens one another with scripture - I love it!

I only have 15 pounds left for my pre-baby goal weight. But weight isn't my motivating factor, it's really the health aspect.

I've been a massage therapist for 10 years, so I have the knowledge of healthy living. I had some health troubles for about 3 years when my kids were born. I guess I started overeating for comfort. Before I knew it I weighed more that when I was pregnant. I had my gallbladder out in August 2010 and decided that I didn't need food to bring me comfort anymore. My health troubles are over now, and it feels great to have the energy I had before I had my kids!

I don't know where you are in life, but I hope I can give you some encouragement in your journey.

Praying you have a fabulous day!

Weight Loss

Created by MyFitnessPal - Free Calorie Counter

Denise Austin on NaturallyPoweredByYou.com

Recipes from thedoctorstv.com

Flu Fighting Foods

The Doctors offers a delicious spread of foods that will help boost your immune system and combat cold and flu symptoms.

The Doctors Parfait Recipe
A delicious concoction to stimulate your immune system and reduce the risk of falling ill.

Ingredients:
2 cups plain, low-fat yogurt
2 tbsp cocoa powder
1 tbsp wheat germ
1 ripe banana sliced
1 tbsp honey

Preparation:
- Combine the yogurt and cocoa powder in a bowl
- Transfer half to a parfait glass
- Top yogurt with the sliced bananas
- Sprinkle with wheat germ
- Repeat to create another layer of each
- Drizzle the honey on top and enjoy

Yogurt: Helps reduce the risk of contracting the flu and kick-starts the immune system.

Cocoa powder: Contains flavonols, antioxidants that fight off free radicals that damage healthy cells and make your body weak and susceptible to infection.

Bananas: Soothing to the stomach.

Wheat germ: Rich in vitamin B6 and zinc, which are essential vitamins to having a healthy immune system.

Honey: Coats and soothes your throat, which can, in turn, suppress coughing.

Download the recipe!


Dr. Sears’ Sick-as-a-Dog Biscuit Recipe

Ingredients:
2 ¼ cups flour
1 tsp baking powder
½ tsp baking soda
¾ tsp cinnamon
¼ tsp salt
1 stick unsalted butter
1 cup brown sugar
2 eggs
¼ cup molasses
¼ cup plain Greek yogurt
1 tbsp ginger
½ cup oats
1 ¼ cups chopped pecans
1 ¼ cups cranberries

Preparation:
- Preheat oven to 375 degrees
- Combine flour, baking powder, baking soda, cinnamon and salt in a mixing bowl
- Stir until combined
- In a large mixing bowl, beat butter and brown sugar with a hand mixer on medium speed until light and fluffy
- Beat in the eggs in one at a time
- Slowly add the molasses and continue to beat
- Add the yogurt and ginger
- Beat until smooth and combined
- Reduce the speed and beat in the flour mixture
- Fold in oats and half of the cranberries and pecans
- Drop the mixture in tablespoon-sized heaps onto an ungreased cookie sheet and sprinkle with remaining cranberries and pecans
- Bake for 10 to 12 minutes or until golden brown

Download the recipe!


Vitamin C and E Cold Soba Salad Recipe

Ingredients:
8 oz package Soba noodles
¾ cup diced red bell peppers
¼ cup slivered almonds
Citrus dressing (Recipe below)

Preparation:
- Boil Soba noodles until soft
- Drain and chill
- Toss cold Soba noodles with diced fresh red peppers and citrus dressing

Citrus Dressing:
Whisk equal parts lemon juice, orange juice, honey, mustard and 1/4 teaspoon salt in a medium bowl until blended.

Download the recipe!


Mock-Southern Sweet Potato Pie Recipe

Ingredients for the Crust:
1¼ cup flour
¼ tsp sugar
? cup skim milk or soy milk
2 tbsp vegetable oil

Preparation:
- Combine flour and sugar in bowl
- Add milk and oil to flour mixture
- Stir with fork until well mixed
- With your hands, form pastry into a smooth ball
- Roll ball between two 12-inch squares of waxed paper, using short, brisk strokes, until pastry reaches the edge of paper
- Peel off top paper and invert crust into 9-inch pie plate, press to fill bottom.

Ingredients for the Filling:
¼ cup white sugar
¼ cup brown sugar
½ tsp salt
¼ tsp nutmeg 3 large eggs beaten or egg substitute
¼ cup canned evaporated skim milk
1 tsp vanilla extract
3 cups sweet potatoes, cooked and mashed

Preparation:
- Preheat oven to 350 degrees Fahrenheit
- Combine sugars, salt, nutmeg and eggs
- Add milk and vanilla and stir
- Add sweet potatoes and mix well
- Pour mixture into pie shell
- Bake for 60 minutes or until crust is golden brown
- Cool and cut into 16 slices

Download the recipe!

This recipe is from the Keep the Beat Heart Healthy Recipes developed by the National Heart, Lung and Blood Institute (NHLBI) to help Americans keep their heartbeat strong.

17 from thedoctorstv.com

The 17 Day Diet
Imagine that you could burn off pounds, shrink your waistline and feel like a whole new person in just 17 days! Now you can, with the brand new 17 Day Diet by Dr. Mike Moreno.

"The beauty of this ... is that anybody can do this," Dr. Moreno says. "The whole point of 17 days," Dr. Moreno adds, "that's like that cut off. People are more inclined to stay on it."

The diet consists of four Cycles that promote fast, healthy weight loss: Accelerate, Activate, Achieve and Arrive.

Accelerate (17 days): This works as a cleansing diet, removing unnecessary sugars in the food we eat. The cleansing accelerates weight loss by burning, and not storing, fat. Weight loss can be as great as 15 pounds during this Cycle. Foods for the Accelerate Cycle include Greek yogurt, green tea, eggs, fish, chicken and fresh fruits and vegetables.
Activate (17 days): This next Cycle retrains the metabolism by changing your caloric consumption and stimulating fat burning, which triggers sustained weight loss. Foods added during this Cycle include shellfish, lean meats, natural starches, legumes and starchy vegetables.
Achieve (17 days): During this Cycle, good, healthy eating habits are developed through a re-introduction of additional foods that continue weight loss. Every food group is represented, with an emphasis on non-starchy vegetables and lean proteins. One alcoholic drink is allowed daily, and the amount of exercise is increased. Foods added during this Cycle include poultry such as turkey bacon and high-fiber cereals and pasta.
Arrive (Ongoing): The final Cycle allows you to stay at a goal weight throughout the program and allows you to enjoy your favorite foods on weekends, while eating healthily during the week. From breakfast on Monday until lunch on Friday, meals should be from one of the previous Cycles, while during the weekend, you can enjoy your favorite foods and meals in moderation.

Learn more about the 17 Day Diet!

17 Simple Tests
No matter your age or gender, to stay your healthiest, it is important to undergo essential medical tests. Here are 17 to be aware of:

1. Height and weight
2. Dental exam
3. Hearing test
4. Eye exam
5. Cholesterol
6. Urine test
7. Blood pressure
8. Blood test: Complete blood count (red, white blood cells/platelets), Blood sugar
9. Skin screening
10. STD
11. Bone density
12. Rectal exam
13. Colonoscopy (age 40+)
14. Thyroid test

WOMEN:
15. Mammogram (age 40+)
16. Breast exam
17. Pap Smear

MEN:
15. Testicular exam
16. Prostate-specific antigen (PSA) test (age 40+)
17. Fecal-occult blood test (age 40+)

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