Let the voting begin

Scott Schwab:

We are starting the voting tonight and will have it go through the 10th of May. The posts of the challengers, span from Tues April 19th- April 26th. We are still waiting on a couple of pictures so look for those. Congratulations to everyone that did the challenge. We have seen great results and strides. Keep up the great work and let this role into the next challenge that starts May 16th.

I also heard an awesome analogy that I feel applies very well to everything we do, but especially our exercise routines. We never know when the time will come when we will have to demand the most of ourselves. However, it is clear that it is better to be ready than to be unprepared.


"The more you sweat in practice, the less you bleed in battle."

-unknown-

Say No to Cellulite

Chandi Schwab
Pesty Cellulite...just what we all dread. Well...most of us. I have some good news for you. You can conquer cellulite through exercise.
While it’s known to affect some men, cellulite is infamous for plaguing women with the “cottage-cheese” or “orange-peel” effect on the thighs, hips and buttocks. It’s most obvious in these areas because that’s where fat tends to accumulate. And while doctors say cellulite is just that ordinary fat. The truth is that the lumpy skin appearance is from a combination of factors such as too much fat, too little muscle, thinning skin and connective tissue beneath the skin that separates fat cells into pockets. Because fat is very soft tissue, it doesn’t keep the legs looking firm, smooth and shapely like muscle does.While many women diet and engage in fat-burning aerobic exercise to combat cellulite, they may not realize the importance of strength training. Dieting in the absence of strength training can actually promote the appearance of cellulite by causing muscle loss,so lifting weights to build and maintain muscle is key. It is important to balance it all out.Here are a few exercises that will help.Do these 3-6 days a week along with half hour cardio 3-6 days a week and and stretching.You will notice a difference.
Squatting

Stand with your feet together and your toes facing forward, bend your arms at the sides and bending your knees lower your body into a squatting position. Hold yourself in this position for three to five seconds before getting back into the upright standing position.
Lunges

Stand straight with your hands resting against your waist, then take one step forward with your right foot and lower your body till your right thigh is parallel to the floor. Again hold for two to five seconds and then get back into the standing position. Now repeat it with your left leg and keep alternating your legs to compete at least ten repetitions for each leg.
Sweeps with kicks

For this you need to stand with your feet wide apart and your toes pointing outwards. Place your hands on your hips and keeping your back straight, bend your knees to lower yourself till the time your thighs are nearly parallel to the floor. Hold in this position for a few seconds and then as you’re trying to get back into the standing position kick outwards with your left leg, as if you’re trying to hit a soccer ball. And switch legs after each repetition.

Creamless Mushroom Soup

Ingredients:

-2 tablespoons unsalted butter
-1 cup sliced carrot (peeled)
-1 cup sliced onion
-1 cup sliced leek
-1/2 cup sliced celery
-2 lbs white mushrooms, sliced
-1 teaspoon fresh thyme leave
-6 cups chicken stock or 6 cups vegetable stock
-salt, to taste
-pepper, to taste
-4 teaspoons minced fresh parsley


Directions:
Prep Time: 20 mins

Total Time: 1 1/4 hr
1 Melt butter over medium-high heat in a large soup pot.
2 Add carrots, onion, leek, and celery, and cook until tender, but not browned, about 10 minutes.
3 Stir in the mushrooms and thyme, and cook until mushrooms have softened, about 5 minutes.
4 Add stock and salt and pepper to taste and simmer, covered, for 30 minutes.
5 Puree the soup in small batches in a food processor, or with an upright blender. (I often skip this step as I like chunky soups.).
6 Adjust seasonings, and serve in bowls with a sprinkle of parsley.

Quote of the day

Scott Schwab:
I love this quote and have personally found so many applications for its use. Courage to one person, is normal everyday behavior for another. Courage can and should be defined by the individual. However, certain acts can and will be classified as courageous based on extrodinary acts that simply put a person in another category all together. Don't just be the courage, create the category for everyday living.


"Courage is not the absence of fear, it is the mastery of fear"!

-Unknown-


We all know that fear is a debilatator that will prevent our growth and mastery. To be courageous we must look fear in the face and make the conscious decision to step forward and expect the best. Now is a perfect time to identify possible fears that may be holding you back and live life to the fullest.

Results

Ashley Ludlow

Before


After



Results
I can't begin to tell you the amazing changes that have happened in the last 8 weeks. It's amazing, because unless small conscious changes are being made, I can usually look back 2 months ago and say everything is the same. I have completely changed the way I look at nutrition in general, including the way I eat. I've lost 12 pounds and my clothes are fitting better (I'm in the same pant size as I was in high school!). I've realized that small changes seem to last longer than drastic changes. I've also learned that my ability to recognize and change thought patterns and behaviors is key to making healthy LASTING changes in my life.
The things I did well with were my diet, my exercise, I've been keeping a journal almost every day (especially the last few weeks), my house has been more consistently clean, and I've been drinking lots of water! I can't say that the other goals were complete failure, but just not as big of a focus during this time. I tried to re-evaluate my goals about halfway through the challenge and really buckle down on my health and fitness goals, mental health included. Thank you so much for this opportunity. It's so motivating to know that other people are working toward similar goals. Congrats to everyone who learned something new and made healthy choices!


Mark Pittard


Before


After



Results
This eight week challenge has been a little tough. The main problem was just managing my time. I was able to manage about two workouts a week. I wanted to double that. I stayed about the same weight. When I did workout I focused on higher reps and running longer to get better definition. I am excited about going forward. I have set up a routine that will help me with my workouts. The one thing that I learned is that you just have to make time and also you need to workout in the morning. Statistics show that if you do not work out in the morning you are 60% less likely to workout. Even if you cant workout in the morning I am dedicating myself to just find time eachday to do something.

Results

Jessica Taylor


Before




After



Results

Physical – I gained the 5 pounds I lost last 8 week challenge – My water / sugar fast cleanse lasted 93 hours.

Spiritual – My personal goal is in the making

Mental – The only part of the BPU I got was my mission statement.

This last 8 weeks have been so fast I do not know where the time went. Between work, traveling, birthdays, and all the excuses in the world, My time management needs some improvement.


Austin Taylor


Before




After



Results
Well I am ashamed to say that I only weigh 164 lbs. probably because of my hurt wrist and all of the running I've been doing with Sadee.
- Morning personal devotional was a success and very helpful in my spiritual growth.
- I'm still waiting to see if I pulled off straight A's though it looks like I might be getting a B+ in Stats.
- I found a few formal ways to do service like going to the old-folks home and helping with bingo on saturdays, other than that I found a lot of little ways to do service like making Sadee food or doing the dishes for my roommates.
- I did catch up in my journal, although i still need to do a follow up on the past month now.

Results

Brand Sloan


Before



After



Results
This 8 Week Challenge has been really good for me... the goal was to lose another 25 lbs. (Since I lost 35 lbs with the last 8 Week Challenge) Because I knew I wasn't done with losing weight after the first challenge I decided not to send an after photo last time or A start photo this time so I could treat it more like 1 - 16 Week Challenge. I started at 306 lbs and I am happy to report that I am now at 248 lbs. Which means a grand total of 58 lbs lost... sadly Was 2 lbs shy of my goal this time around but all-in-all very good. My family and I have been so dedicated in eating healthier and doing more things outside. Through the whole challenge I really only had candy once and that was for my youngest sons 1st birthday party! We read every night in the scriptures as a family and I have been doing much better in my personal prayers. There is still about 20 more lbs that I want to lose to get back to my "Engagement Weight" but I am so pleased with the results and thank the Schwabs so much for these challenges to keep me on track. I promise I will keep trying to be healthier stronger person. I feel better not just physically but If feel like I am a better father, husband, and student as well!! Thanks



Scott Schwab


Before



After


Results
This challenge more than others was a struggle. There was a realigning of my priorities where I had to spend more time adjusting my day around. I did not work out each of the days that I normally do. Life is busy and I look forward to the challenge of crafting my day in a way that I can get the things that are most important done. Going to the gym is therapeutic for me. When I go, my day goes more smoothly and I find that I act rather than react. I had a chance to talk some Mandarin to a person and found that I may not be getting the training I thought. The words I was speaking and the correction he gave me sounded nothing alike. Maybe it is actually French that I am learning? Anyway it is a huge challenge, but I may have to resort to other means besides audio learning. I am happy to announce that I have reduced my texting while driving by 50%. I have also heard that 80% of stats are made up on the spot. All joking aside I did improve, but I need to improve more. It is really dangerous and I just need to watch seven pounds each week until I am healed. Anyway I did read two books, which is such a great source of relaxation for me. Weight wise, I did get down to 180 after the cleanse but have slowly worked my way back up to 190. I have got to find a way to be down at the 180 range. I feel better down there and also feel I look better. Well at least I have some great things to look forward to for the next challenge. whoo raaah

Results

James Hansen

(No Pictures available)

Results
So I failed miserably because of things like this. (my after picture.)
But because of my being able to get a substantial job and finishing the first draft of my novel. Not everything was a loss.



Jennifer Pittard






Results
Alright so I have had some ups and downs this last challenge, but overall my exercise was consistent and I included weights in my routine. I could really see i difference with tone and I am going to continue with light weights and lots of reps. Something that I didn't include in my initial goals was increased spirituality level. I have really tried everyday to read at least a chapter in my scriptures and also say morning and nightly prayers. This has given me an added boost of confidence at times when I didn't feel as good about myself because I had a bad food day or didn't get to the gym.
Still working on the food thing. Finding a balance is extremely hard as a poor college student, but its getting better. This has been a great experience and I have learned many new things about myself and also my fitness level.

Results......

Before



After

Stephanie Crandall


Results
I did drop a percentage of body fat, to 18% which is huge for me! I'd never been able to get past 19, so that was my biggest accomplishment.
So my 8 week challenge started out kinda rough. I survived the "no chocolate" goal for maybe a week, and realized I just can't deprive myself or I go crazy and then binge. So I just reduced my sweets & desserts quite a bit, but had them on occasion.
My husband may think otherwise but I did make more of an effort to spend less on things I don't need, it was definitely an improvement I think!
We did make it to the Temple at least before we left to St Louis so we were happy about that.
My weight is still the same (maybe a few pounds more) and I was discouraged but realistically, I know I hit the gym hard especially in the last few weeks and lost body fat, so it's all good.

Before



After


Aaron Crandall


Results
This challenge was good. I feel like I have definitely made it a habit to work out now and not eat fast food anymore except subway. I feel like this is the healthiest I have ever eaten and probably the best I have felt since I was a little kid. Haha. As far a my goals they were changing somewhat throughout the challenge. Instead of running and trying to lose weight a ton now I am trying to add muscle. So....

I did get to 10% body fat which was a huge accomplishment from the end of last summer when I was 22-23 percent. I think I lost 2 percent on this challenge.

My abs are showing more but I would like to get em showing even more by the end of the summer I need to look like Arnold Schwarzenegger and Scott Schwab. Lol. My 2 idols.

I ran for the first half of this challenge but my gym time has been shortened lately because I started my summer of selling alarms so I have been focusing on lifting now. I will start running again after the summer and would like to compete in some races.

I got my books read. Urbans way and a nutrition book

And I believe I sold more like 15-18 alarms during the course of the challenge so more than my goal.

Thanks again Scotty for putting on these little contests so I can have a reason to push myself.

Easy Healthy Snack Ideas

This was a popular one so I posted it again.You can print it out and post it on your fridge! Also this week is the week of results followed by voting. The next challenge is set to start on May 16th. That will give everyone time to gear up for the summer lovin challenge.

1. Fresh Fruits - Naturally Good!
•Banana
•Cherries
•Clementine
•Grapefruit*
•Grapes
•Honeydew Melon
•Kiwi
•Mango
•Nectarines
•Orange
•Papaya
•Peaches
•Pear
•Pineapple
•Plums
•Tangerines
•Watermelon

2. Virtuous Veggies
•Sliced Bell Pepper
•Broccoli
•Carrot
•Celery
•Cherry or Grape Tomatoes
•Cucumber
•Jicama
•Mushrooms
•Snow Peas
•String Beans

3. Grab-and-Go Goodies
•Whole Wheat Pita
•Wheaties with Skim or Soy Milk
•Turkey Rolls
•Tuna Fish
•Oatmeal
•Craisins
•Reduced Fat Wheat Thins
•Frozen Fruit Bars
•Frozen Grapes
•Frozen yogurt
•Graham Crackers
•Hard-boiled Egg
•Low-fat cottage cheese
•Low-fat Yogurt
•Low-fat Granola Bar
•Melba Toast
•Olives
•Pickles
•Pretzels
•Raisins
•Rice Cakes
•Roasted Almonds (1 oz. serving)
•Soy Chips
•Soy Nuts
•String Cheese
•Trail Mix
•Walnuts (1 oz. serving)


4. Fix It Fast and Enjoy
•Air-popped Popcorn
•Apple or Almond Butter on Whole Wheat Toast
•Apple Slices with Cinnamon
•Apple Slices with Peanut Butter
•Bagel with fresh berries
•Baked Tortilla Chips and Salsa
•Canned Fruit in Juice
•Cold Cereal and Nonfat Milk
•Deli Ham Wrapped in Lettuce Leaves
•Fruit Salad
•Fruit Smoothie
•Frozen Peaches
•Green Salad with Lowfat Dressing
•Hummus and Pita Wedges
•Low-fat Cottage Cheese and Fruit
•Natural Peanut or Almond Butter on Celery
•Raw Vegetables and Dip
•Smoked salmon on Whole Grain Crackers
•Spinach Salad with Mushrooms/Lowfat Dressing
•Three-bean Salad with Reduced Calorie Dressing
•Tomato Stuffed with Lowfat Tuna or Egg Salad
•Tomato Stuffed with Brown Rice
•Veggie Wrap with Lowfat Dressing
•Whole Grain Crackers/Lowfat cheese

Healthier Dessert Recipes

We all know that depriving ourselves can be a disaster if we are trying to gain a healthy lifestyle. Eventually the majority of us will give up and eat everything "Bad" for us in sight. I say choose one night a week, including parties or get togethers to have your desserts. That way you have something to look forward to. It is all about gaining control and being able to have just one serving, and then getting right back on track with your healthy eating habits. Here are some healthier Dessert recipes that are still very yummy:)Try them out!

Healthier Cheesecake




Ingredients
-3/4 cup(s) graham cracker crumbs
-2 tablespoon(s) trans-fat free vegetable oil spread, melted
-3 package(s) (8-ounce) reduced-fat cream cheese
-1 cup(s) sugar
-1 tablespoon(s) cornstarch
-1 1/2 pint(s) fat-free sour cream
-1 1/4 teaspoon(s) vanilla extract
-2 large eggs
-2 large egg whites


Directions
1.Preheat oven to 325 degrees F. In 9-inch spring form pan, stir crumbs with spread until moistened. With hand, firmly press mixture onto bottom of pan. Bake crust 15 minutes or until deep golden. Cool 5 minutes on wire rack.
2.Meanwhile, in large bowl, with mixer on medium speed, beat cream cheese until smooth. Combine sugar and cornstarch. Slowly beat sugar mixture into cream cheese. On low speed, beat in sour cream and vanilla. Add eggs and egg whites, 1 at a time, until blended.
3.Pour batter over crust in pan. Bake cheesecake 1 hour. Edge will be set, but center will still jiggle. Turn oven off; let cheesecake remain in oven 1 hour. Transfer to wire rack. Run thin knife around edge of cheesecake to prevent cracking during cooling. Cool in pan, about 2 hours. Cover and refrigerate 4 hours or overnight. Remove side of pan to serve.



Deceptively Delicious Brownies



Ingredients
Nonstick cooking spray
3 ounces semisweet or bittersweet chocolate
1/2 cup carrot puree (After peeling and trimming the ends, steam for 10-12 minutes and then puree in a food processor for 2 minutes)
1/2 cup spinach puree (Steam for 30 to seconds, then puree in a food processor for 2 minutes)
1/2 cup firmly packed light or dark brown sugar
1/4 cup unsweetened cocoa powder
2 tablespoons trans-fat-free soft tub margarine spread
2 teaspoons pure vanilla extract
2 large egg whites
3/4 cup oat flour, or all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon salt

Directions
Preheat the oven to 350°F. Coat an 8x8-inch baking pan with cooking spray.
Melt the chocolate in a double boiler or over a very low flame.
In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.
Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.


Raspberry-Mango Sundae



Ingredients
1/2 cup thawed frozen raspberries
1 tablespoon sugar
1/4 teaspoon lemon juice
2 scoops of nonfat vanilla frozen yogurt
1/2 mango, diced
2 tablespoons chopped toasted nuts

Preparation
1.Puree raspberries, sugar and lemon juice in a blender. Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts.

Natural Beauty Secrets

Check out some natural beauty Secrets...come on Men, this is for you too!

Tomato Delight
Tomato, used externally, is good for getting a good complexion. You can make tomato lotion. Take one tsp of tomato juice add a couple of drops of lime juice. Apply on face and remove after 15 minutes. It is very effective for shrinking enlarged pores.

Soft Sugar Scrub
This easy-to-make formula will help to dissolve the ‘glue’ that binds dead skin cells, allowing them to fall away like autumn leaves, revealing the smooth, soft skin underneath. The secret is fresh alphahydroxy fruit acid – in this case, from tomatoes and sugar. You need ¼ cup granulated sugar, chopped fresh tomato and 2 tbsp yogurt or sour cream. Place the sugar in a small bowl. Add enough fresh chopped tomato to moisten, then add yogurt. Combine and apply to a clean, damp face, using fingertips to gently massage the formula into skin. Allow formula to remain on skin for 10 minutes, then rinse with warm water and pat dry.

Eggs for luscious locks
Use it to add strength to damaged, weakened hair
Why it works: Eggs' high protein content helps improve hair's resilience and luster.
How-to: whisk together 1 egg, 2 tablespoons coconut oil, and 2 tablespoons sesame oil. Apply the mixture to dry hair and wrap a hot, moist towel around your head. Relax for 5 to 10 minutes. Without wetting hair first, work in a handful of shampoo, and then rinse and condition your hair.

Apple-Cider Vinegar fights breakouts
Why it works: Its high acid content makes skin inhospitable to blemish-causing bacteria.
How-to: Place a handful of parsley (a skin-clarifying herb) into pot with 1/2 cup of boiling water. Steep for 10 minutes, and then let the liquid cool. Transfer to a spray bottle along with a splash of vinegar and 4 drops of tea tree oil (an antiseptic), shake well, and spritz on a freshly cleansed face. (Store the spray bottle in the fridge.)

Milk for smooth skin
Use it to soothe and soften dry, sensitive skin
Why it works: The lactic acid in milk serves as a gentle skin exfoliant, while its natural fat content acts as a body moisturizer.
How-to: Add 1 gallon of whole milk to a tubful of warm water and soak. It's a great alternative to sugar and salt scrubs, says Perillo, which may be too abrasive for people who suffer from eczema, psoriasis, or sensitive skin. If you prefer a fragranced bath, add 10 to 20 drops of an essential oil such as lavender.

Orange to slough dry skin
Use it to: Slough dry skin off heels, knees, and elbows
Why it works: The fruit acid loosens dead skin cells.
How-to: Cut a fresh orange in half and squeeze the juice of one half into a bowl. Add 1/4 cup granulated sugar and 1/4 cup olive oil and then blend into a moisture-rich scrub. Next, rub the exposed side of the other half of the orange over knees, elbows, heels, and any other dry spots. Last, rub in the sugar mixture to slough off dead skin. Rinse with warm water and pat skin dry.

Walnut Exfoliator
Use it to exfoliate hands and feet
Why it works: Rich in oil, walnuts make for extra-gentle sloughing.
How-to: Perillo likes to blend 1/4 cup shelled walnuts, 1/2 cup olive oil (for extra emollients), and a tablespoon of honey (to seal moisture into your skin) in a food processor set on a slow speed, creating a fine-particle scrub. Standing in the shower (if you're scrubbing your feet) or over a sink (if it's for your hands), work the mixture thoroughly over your skin for a couple of minutes. Rinse with warm water.

Avocado Oil
Use it to repair dry, sensitive skin
Why it works: Avocado oil's abundant fatty acids help balance skin's moisture levels, and the antioxidant vitamins A, C, and E protect skin from further damage.
How-to: Combine equal parts avocado oil and evening-primrose oil (which supports collagen synthesis with its gamma linoleic acid) in a sealable bottle and shake to blend, advises Close. Massage 5 or 6 drops into clean skin, and then cover your face with a warm washcloth for a minute to help the oils sink in.


Epsom Salt Bath
Useful in Pain and Inflammation
Through a study, it has been found that epsom salts have the ability to reduce pain in cases of muscle cramps and muscle inflammation. Many people having aching feet and severe pain in the legs have benefited from epsom salt bath. To obtain maximum benefit from epsom salt bath, the following bath recipe has been recommended. Add nearly two cups of epsom salts to lukewarm or hot water while bathing. Certain essential oils can also be blended with the above bath salts. Read more on benefits of epsom salts.

Controls Stress
Magnesium is an important requirement of the body and low levels of magnesium in body can cause stress in body. Epsom salt baths are a rich source of magnesium and besides helping in the problems of stress, they are also useful in improving the concentration. Epsom enhances the feeling of well being and also favors sleep by releasing a mood enhancing monoamine neurotransmitter called as serotonin. Read more on serotonin levels in the brain.

A Good Body Detox
Our body and skin constantly fights with the external agents and resists the entry of any impurity in the body. It has been found that soaking in a bath of epsom salt helps the toxins to come out of the body by the process of reverse osmosis.

Favors Digestion
Epsom contains sulfates, one of the most important nutrients that help in formation of joint proteins, brain tissues and mucin proteins. Sulfates help the pancreas in releasing various digestive enzymes that are useful for the digestive system.

Value Your Vitamins

Chandi Schwab
I did some research and here is a list of Vitamins and how they benefit you, including food choices that are rich in those vitamins. It is best and less expensive to get your vitamins through the foods that you eat, but if for some reason you can't, be sure to supplement. Give this a read, it will help you focus on what foods are most important for your personal needs.

Vitamin A

- keeps your eyes healthy
- helps to strengthen your immune system
- aids in battling infections of your respiratory system
- protects the outer lining of your tissues and organs
- encourages healthy bone growth
- advances healthy gums and teeth
- essential for normal reproduction
- aids cells in dividing the way they should
- fosters healthy skin and hair


A-Rich Foods

-liver
-sweet potatos
-carrots
-mangoes
-spinach
-cantaloupe
-dried apricots
-milk
-egg yolks
-mozzarella cheese

Vitamin D

- called the "Sunshine Vitamin"
- your body can produce Vitamin D after exposure to the sun
- necessary for the processing of calcium and phosphorous in the body
- critical for the absorption of calcium in the small intestine
- vital for preventing bone loss
- helps prevent softening of the bones
- promotes regular muscle function
- minimize symptoms of arthritis by helping to keep joint cartilage healthy
- decrease risk of atherosclerosis or calcium building up in your arteries

D- Rich Foods

-Shiitake & Button Mushrooms
-Mackerel
-Sockeye Salmon
-Cod Liver Oil
-Sardines
-Catfish
-Tuna fish
-Eggs
-Sunshine(not a food:)

Vitamin E

- powerful antioxidant that neutralizes or destroys free radicals that damage cell membranes
- associated with decreased risk of heart attack
- may help keep plaque from sticking to arterial walls
- linked to higher scores on cognitive tests
- associated with the slowing of Alzheimer's and other forms of dementia

E-Rich foods

-Wheat germ oil
-Almonds
-Sunflower seeds
-Sunflower oil
-Safflower oil
-Hazelnuts
-Peanut butter
-Peanuts
-Corn oil
-Spinach
-Broccoli
-Soybean oli
-Kiwifruit
-Mango
-Tomato

Vitamin K

- aids the body in clotting blood when bleeding
- necessary in helping your bones use calcium
- helps lessen bone fractures
- might minimize the formation of kidney stones

K-Rich Foods

-Apples
-Asparagus
-Beans, green
-Beef, mince
-Beef, liver
-Broccoli
-Cabbage
-Carrots
-Cauliflower
-Lettuce
-Milk, cow's
-Milk, cow's, skim
-Oranges
-Peas
-Potatoes
-Soy beans
-Spinach
-Strawberries
-Wheat bran
-Wheat germ

Vitamin B1 (Thiamine)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the metabolism of protein and fats
- sustains muscle tone of the digestive tract
- necessary for healthy eyes, hair, skin, liver and nervous system
- helpful in reducing stress
- supports a healthy immune system
- insufficient levels may advance congestive heart failure

B1-Rich Foods

-Brewer's Yeast
-Bovril
-Wheat germ
-Roe 0.90 100g
-Breakfast Cereal
-Peas
-Kidney
-Gammon
-Nuts
-Liver Pate
-Baked potato
-Liver
-Wholemeal bread
-Spaghetti (wholewheat)
-Bacon

Vitamin B2 (Riboflavin)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the metabolism of protein and fats
- known as an antioxidant - neutralizes free radicals in the body that can damage cell walls
- helps in maintaining good vision

B2-Rich Foods

-Beef liver
-Mushrooms, cooked 1 cup 0.47
-Raw, unpasteurized milk
-Mushrooms
-Organic egg
-Almonds
-Beef
-Broccoli, boiled or steamed
-Spinach, boiled or steamed
-chicken, dark meat
-Asparagus, boiled or steamed
-Salmon, broiled

Vitamin B3 (Niacin)

- aids the body in converting carbohydrates into glucose - necessary for energy
- sustains muscle tone of the digestive tract
- necessary for healthy eyes, hair, skin, liver and nervous system
- helpful in reducing stress
- helps in maintaining good vision
- may boost circulation
- might help to whittle down your cholesterol number

B3-Rich foods

-Yeast Extract Spread
-Bran (Rice and Wheat)
-Fish (Anchovies, Tuna, Swordfish)
- Liver
-Paprika
-Peanuts
-Veal (Lean)
-Chicken (Light Meat)
-Bacon
-Sun-dried Tomatoes

Vitamin B5 (Pantothenic Acid)

- aids the body in converting carbohydrates and fats into glucose - necessary for energy
- sustains muscle tone of the digestive tract
- necessary for healthy eyes
- hair, skin, liver and nervous system
- helpful in reducing stress
- crucial to the production of red blood cells
- assists your body in utilizing other vitamins more efficiently

B5-Rich Foods

-Sunflower Seeds
-Corn
-Broccoli
-Squash
-eggs
-Mushrooms

Vitamin B6 (Pyridoxine)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the breakdown of protein and fats
- necessary for a healthy brain
- keeps muscle and nerve cells in good health
- assists your body in the manufacture of RNA and DNA
- boosts the immune system and the production of stress fighting hormones
- crucial to the production of red blood cells
- one of the vitamins necessary in lowering levels of homocysteine in the blood - high levels of homocysteine is thought to be related to heart disease and stroke

B6-Rich Foods

-Fatty Fish
-Red & Green Peppers (
-Cod
-Turkey
-Hazel nuts
-Peanuts
-Cashew nuts
-Potato
-Chicken
-Beef
-Pork
-Wheat bran
-Breakfast cereals

Vitamin B9 (Folic Acid)

- aids the body in converting carbohydrates into glucose - necessary for energy
- required for the metabolism of protein and fats
- sustains muscle tone of the digestive tract- necessary for healthy eyes, hair, skin, liver and nervous system
- helps your brain function properly
- assists your body in the manufacture of genetic material - RNA and DNA
- crucial to the production of red blood cells
- helps your body utilize iron more effectively
- decreases the risk of neural tube defects for your baby during pregnancy
- may cut your risk for heart disease and high cholesterol levels
- along with other B vitamins - necessary in lowering levels of homocysteine in the blood - high levels of homocysteine is thought to be related to heart disease and stroke

B9-Rich Foods

-Leafy greens such as spinach and turnip greens
-Fresh vegetables are better than cooked because heat destroys folic acid
-Broccoli
-Mushrooms
-Liver
-Dry beans and peas
-Fortified cereals and grain products
-Fortified Juices

Vitamin B12 (Cobalamin)

- aids the body in converting carbohydrates into glucose - necessary for energy
- assists your body in the manufacture of genetic material - RNA and DNA
- boosts the immune system and the production of stress fighting hormones
- crucial to the production of red blood cells, helps your body utilize iron more effectively
- helps to regulate your mood
- along with other B vitamins - necessary in lowering levels of homocysteine in the blood - high levels of homocysteine is thought to be related to heart disease and stroke

B12 Rich Foods

-Salmon
-Trout, rainbow
-Beef, top sirloin
-Cheeseburger
-Breakfast cereals, fortified with 25% of the DV for vitamin B12
-Yogurt, plain
-Haddock
-Tuna
-Milk
-Cheese Swiss
-Beef taco
-Ham
-Egg
-Chicken


Vitamin C

- vital to enable your tissues to grow and repair
- crucial in your body's production of collagen
- critical in the healing of injuries
- known as an antioxidant - neutralizes free radicals in the body that can damage cell walls and genetic material
- may help to lower high blood pressure
- insufficient levels have been linked to high blood pressure atherosclerosis and heart disease
- along with other antioxidants, thought to guard your eyes against macular degeneration

C-Rich Foods

-Sweet red pepper
-Strawberries
-Orange
-Brussels sprouts
-Broccoli
-Collard greens
-Grapefruit
-Canteloupe
-Cabbage
-Tomato

Iron

-Hemoglobin formation
-Muscle function
-Brain function-
-Helps reduce restless leg syndrome
-Regulation of body temperature
-Oxygen carrier
-Neurotransmitters synthesis
-Helps reduce Anemia in women
-Reduces Fatigue
-Immune system
-Energy metabolism
-Enzyme systems
-Reduces Insomnia
-Strengthens concentration

Iron Rich Foods

-Red meat
-Egg yolks
-Dark, leafy greens (spinach, collards)
-Dried fruit (prunes, raisins)
-Iron-enriched cereals and grains (check the labels)
-Mollusks (oysters, clams, scallops)
-Turkey or chicken giblets
-Beans, lentils, chick peas and soybeans
-Liver
-Artichokes

Supplement of the week

Scott Schwab:
There are a couple of supplements that no matter your age and no matter your routine that you should be getting in your body. The one that I will focus on today is Fiber. With so many processed foods, sugars, and additives in our food today, we need something to help keep our bodies regular.

Benefits of Fiber:
-Normalizes bowel movements
-Helps maintain bowel integrity and health
-Lowers blood cholesterol levels
-Helps control blood sugar levels
-Aids in weight loss
-May reduce colorectal cancer

Choosing the right type of fiber is important. There are many brands out there, but you also must realize that some fiber tend to do the opposite effect and clogs you up more. My advise is not just to get whatever you can find in the store. You must take a high quality fiber that will do the job that is intended. For additional reading click on the link above for more reading.

There is only one fiber that I will take and the results have been 100% to this point. It is called Pro Fiber by Myogenix. This not only has a high content of fiber per serving, but also includes pro-biotics and digestive enzymes. In this way it is not only helping you be regular, but it includes the enzymes that will repair damaged intestines and bowels. Additionally you have the pro-biotics that will give your body the good bacteria to give your body a better balance. I take this everyday and would recommend it to everyone. You can get it at the website; www.mixersnutrition.com

Exercise benefits

Scott Schwab:
As if we needed anymore reasons to workout. Here is a recent study on the benefits to getting your exercise on.

How Regular Exercise Benefits you
No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favorite jeans, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are more benefits of exercise -- increased relaxation, better sleep and mood, strong immune function, and more. Let's look at some of the incredible benefits of exercise, then talk about how you can get started.

Exercise and Your Weight
Because exercise helps use up oxygen, it causes your body to burn stored fat and helps you maintain a normal weight. For instance, if you walk 4 miles a day, four times a week, you can burn about 1,600 calories, or nearly half a pound a week. If you don't change your diet at all and keep walking the same distance over six months, you'll lose 12 pounds. Walk the same distance for a year and you'll drop 24 pounds!

The neat thing about exercise is you don't have to do it all at one time. After all, not many people make the time to walk 4 miles each day! But you can do 4 miles in short bursts throughout your day. Here's an idea of how to work that much exercise into your daily regimen:

Take a 1-mile walk on a treadmill before school or work. Then, take a 1-mile walk around the track during a break.
Take a 1-mile walk after work with friends or the family dog.
Take a 1-mile walk on the treadmill while watching your favorite show before dinner.


Exercise benefits
Weight loss
Muscle strengthening and definition
Stronger bones
A lower heart rate
Better mood
An improved complexion
Exercise and Your Muscles

Most people know that exercise keeps muscles strong. But did you know that strong muscles burn more calories? Muscle mass is metabolically active tissue. In other words, the more muscle mass you have, the more calories you burn even when you're not working out.

Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. So an extra 5 pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days.

Because men have more muscle mass, they burn calories faster and lose weight more easily than women. So women need to work out daily to stay strong and in shape.

Exercise and Your Bones
Regular, moderate exercise -- particularly weight-bearing exercises like walking, running, jogging, and dancing -- keeps your bones strong. Studies show that resistance (strengthening) exercises also boost bone mass and keep muscles strong.

Additionally, lifting weights is a great way to add muscle that will burn more calories. Most women do not lift because of some myth that they don't want to bulk up. It is a fact, that by regularly lifting light weight with high reps, you will get more results than cardiovascular exercises alone.

Quote of the day

Scott Schwab
Something dawned on me today that I thought would be great to share with everyone. It deals with learning, it deals with growth, but more importantly it deals with life.


"If you fail to share your inner most thoughts, they will diminish and eventually die. Not that the thing itself will die, but the connection to that thought will eventually fail you".

-Unknown-

Progress requires thought and action. For us to truly advance in our lives, we must find ways to share with others our thoughts, ideas, passions, and livelihood. When we do not look within to produce outward successes, we loose a piece of life, beauty, and opportunity.

We learn best when we are able to teach. To reproduce anything we must first give of ourselves. That is why service to others first begins with us. If we are going to give, we better give the best that we have to offer. That way the best results are obtained and the best future has a chance to grow.

The Beating of your heart

Today's post is for everyone. Regardless of where you are on your health and fitness goals, our hearts are our lifeline. A heart should be the strongest muscle in the body where it has to work so hard. Lets break it down into a couple of main areas. I would like to propose a week, and then a month, and then a year, and then a lifetime of focus on the heart. There are so many factors that go into a healthy heart.
A normal heart beats approximately 100,000 times per day. Here is an easy formula for all of us to figure out our personal beat, Take the pulse/heart rate, or beats per minute, and multiply by 60. The multiplier 60 converts the beats per minute to beats per hour. Take that answer and multiply by 24. The multiplier 24 converts beats per hour to beats per 24 hour day.
Exercise helps a heart, along with eating habits, mental health, cholesterol, blood flow, blood pressure, weight, etc. Exercise could be the most important part of the equation. The heart is a muscle and should be worked effectively to build the muscle. Simple tips are walking, taking the stairs, parking a little further so as to walk a little further. There are many things that can work the heart, but not many like a jog or brisk walk, or a run. The activities are called cardiovascular for a reason. They get your heart going.
The key is to get your heart rate up and going. Other suggestions are to dance, clean the house, run stairs, play outside with your kids, or you be the kid. When was the last time that you ran full speed down a hill and tumbled wildly into summer salts? It has been awhile for me too and judging by the spelling, one might think not at all. The point is, Get off your butt and go and do something. It is so easy to watch T.V., surf the web, or just chillax. Do something, anything, because as we all know that Heart disease is increasing rapidly.
From the food you eat to our inactivity, everything seems to be against us. Exercise, however, is on our side. Remember there are a lot of people who can do things for you, but exercise is not one of them. Let this be the post that gives you the motivation to go and do something. Get your heart rate up and be consistent. There are many forms of motivation, let life be the biggest motivating factor for you. All of us can have a healthier heart, so make a commitment to yourself to make yours as strong as possible.
All of us have people who rely upon us, and to not exercise only increases our chances of problems. Start today and exercise. "I heart exercise". Pass the torch to everyone you know and lets make a healthier world today.

Ultimate workout

Scott Schwab:
From time to time I have a workout that completely exhausts me and makes me want to throw up. Today was one of those days and I am going to post it so those of you looking to mix things up a little can have some new options.

Swim
Ok, I know that everyone is not a swimmer. Consider this; the resistance of water compared to air is around 760 times. So if you think of that in terms of walking, running, stair stepping, and swimming, we are in a situation where you can really kick things in gear. Even walking back and forth in a pool will get things moving for you. Swim every other lap until you get comfortable. You will find very few workouts that are better than a good swim. Swim for 20 minutes and really push yourself until you are breathing hard. Your resting heart rate will love you.

Kettle Toss
If you look online and search for kettle bell toss, you will see a person heaving a kettle bell over their head and back between your legs. As good as this is, you can make it better by grabbing the same kettle bell or dumbbell and place it on the ground. Make sure you are using your legs and bending similar to a squat. Explode with the weight in one hand and lift it until it is as high above your head as possible. Do 10 reps and change hands and repeat. This is an exercise that you will want to do 4 reps, but the full-body implications are incredible. You will feel it in your butt, back, legs, chest, arms, abs. Also for more difficulty as you raise it to the top, stand on your tip toes, which will extend the difficulty and burn.

Imagine this workout without tossing the kettle bell or weight:
http://www.youtube.com/watch?v=6um8KnCVRfk

Dips
Dips are great, because they are an exercise that will naturally help your posture and give you strong shoulders that will help some of the sag of gravity. Many times as we age, our bellies will naturally pull our shoulders downward until it looks like we are always slouching. Get your dip on to strengthen those shoulders and reverse the effects of gravity. Forward or backward dips will work in this situation. For example find a stable surface and sit on the edge. Slowly with hands on the edge scoot your butt forward until you are no longer sitting on the ledge. With feet firmly on the ground slowly let gravity pull your butt to the ground and then push yourself back up with your arms. Do 10 reps and 4 sets. Forward dips you will need a bar or have to get creative to where your legs are up and you are supporting your bodies weight being totally off the ground. These are more difficult and should not be attempted unless you are comfortable with supporting your body weight with your feet off the ground.

Backward
http://www.youtube.com/watch?v=tKjcgfu44sI
Forward
http://www.youtube.com/watch?v=8kgXoNKFajg&feature=related

Push up flys
This is a made up name, but I have explained it before. Take a pair of light dumbbells and position them shoulder width apart in push-up position. Get down where you chest is in between the weight and as close to the floor as possible and as you go up into starting position, twist your body to where you pull the weight off the ground and the weight is above your head. At this point your body will represent a 45 degree angle to the floor and the weight will be fully extended above your head. Bring the weight back to the floor and switch arms and twist the opposite way. This exercise is difficult so you will want to have a light weight and adjust the number of reps if needed. Work towards 10 reps and 4 sets.

Imagine this video with dumbbells and returning them to the push-up position:
http://www.youtube.com/watch?v=JP5br-uogF8

Shrugs
The same principle with reversing gravity as mentioned with the dips applies here. Take a comfortable weight in the form of dumbbells and hold them down to each side of your body. Shrug your shoulders in a clockwise manner as slow as possible. The important thing is to go as slow as possible and make the lift worth it. Once done with the clockwise, go counter-clockwise and really drive that burn home. This exercise will really work the shoulder and chest areas and will naturally lift your posture if done in the right way. It will also strengthen the upper back muscles and give you a more healthy look.

http://www.youtube.com/watch?v=g6qbq4Lf1FI&NR=1

ABS
With these same dumbbells and to extend the burn. Set one of the dumbbells on the ground and with feet together and dumbbell to the side, slowly let the weight pull your body downward. This exercise is a killer for love handles and will really help the oblique muscles as well as strengthening the arms and shoulders. Naturally this will help the core muscles and even give you a great ab workout. The secret is to flex your abs and try to maintain good posture. Do 10 reps per side and 4 sets total.

http://www.youtube.com/watch?v=Ol69_qunf48&feature=related

Whistle while you work

Scott Schwab:
I wanted to talk about a subject that I have found to be quite common in the exercise world. The idea of having to have someone tell us exactly what we need to do will never work! Not that having a guide or advice is a bad thing. However, there is a point where the rubber must meet the road so to speak. I wanted to talk about this because I know individuals who will ask if they can get a food plan or work out routine written for them. Honestly, this is what I love to do and have no problem doing it. Unfortunately when following up, I have found that well over 50% don't even start the routine.

I have tried to figure this out and continue to have a couple of thoughts. #1 I believe that certain people simply need to make the decision that they will act rather than ask. #2 I believe that for some people working out with someone or a plan acting as the someone is just much more effective. So what type of person are you? My thought is this; take what you have and make it work. So often people say that they don't know what to do. this may be the case in many situations, but you can always start somewhere. Running, Jogging, Swimming are activities that most people can begin. The elliptical and stair-steppers are great as well. If you don't have a membership to a gym, find some stairs and begin.

Often times we wait for the perfect timing, the perfect week, a friend to come through, and a whole host of other things that just never may happen. Acting rather than asking is the step to get us into action. Sure you may not be completely aware of the most beneficial exercises, but by acting you can surround yourself with others who are doing the same things. You will find new friends and acquaintances that will develop and open new areas of your life. Exercise, may be a new thing or at least the consistency needed to bring results may be a new thing. However, lifestyle changes do not begin or end with events or diets. For sustainable results you must act and begin somewhere.

So for all of us who are looking for that date to start or that friend to come through; be the person that acts today. Be the person that you see in others and think, "I wish I could be like them". Or "I wish I have the motivation and/or energy to do what they do". You may not have everything that everyone else has, but you are in control of most things in your life. Be a mind jedi and become what you want to become and leave the rest to chance. You have all the power within you to make a change for the better. You just need to make the decision (goals) and act! Realize also that great things take time and consistency. So whistle while you work or work out and make the change that will change your life and change your lifestyle.

At Home Lower ABS

Chandi Schwab
This is an area that can easily go to pot. Especially with age and most especially after having babies. It is probably one of the hardest areas for me to work, but so worth the time. Because our core needs to be strong for all other physical activities it is important that we give it the love and attention it needs. I do abs 5-6 days a week and try to mix it up as much as possible. It is good to change it up because when our muscles get so used to doing the same thing all the time it can become ineffective.

Here are some easy to try even at home ab exercises...

Scissor kicks: These are pretty standard but very effective. Start lying on your back with your palms flat to the floor point your chin to the ceiling looking straight back. scissor kick your legs straight out in front of you with one leg pointed to the ceiling and the other slightly raised and parallel to the ground. count each time your right toe is pointed to the ceiling and do it (50 times)

Leg circles:Stay in the same position as with the scissor kicks only have both legs out in front of you parallel to the ground but off the ground. Circle them inward toward each other 10-20 times and then away from each other 10-20 times.

Free weight lift: With a 5-10lb free weight lie in the same position and stick the weight between your feet.bring your knees to your chest and then straight out with out touching the ground.Do this 10 times. Then lift the weight from off the ground straight out in front of you up into the air with your heels pointing to the ceiling 10 times again. FEEL THE BURN!(You can also do this without any weight to start out with)

Planks:(picture above)Turn over onto your stomach and rest on your elbows and your toes with the rest of your body parallel to the ground. flex your abs and hold it for 30-60 seconds. Do the same thing on each side to strengthen your obliques, resting on your left elbow and then your right.

This is a great quick combination with great results. If you have any questions please let us know in the comment box.Good Luck!

Day of Healthy Recipes

Breakfast




Veggie Ham Crustless Quiche

Ingredients:

-½ cup broccoli, cut into bite size pieces
-½ cup cherry tomatoes, halved
-½ cup onion (Vidalia tastes great)
-½ cup lean ham, diced
-1 tsp salt
-½ tsp pepper
-1 tbsp parsley
-1 tbsp minced garlic
-4 dashes of hot sauce
-8 Smart Balance Omega-3 Eggs
-½ cup Smart Balance Fat Free Milk
-2 tbsp grated cheese


Directions

1.Preheat oven to 400 degrees. Coat a tart pan or pie pan with non-stick spray.

2.Add the broccoli, cherry tomatoes, onion, ham, salt, pepper, parsley, garlic and hot sauce and stir until mixed. Arrange evenly in the pan.

3.Add the eggs and milk to a large mixing bowl and whisk until light and fluffy, about 2 minutes.

4.Add the egg mixture to the pan. Top with the grated cheese.

5.Cook for 35 minutes until lightly brown on the edges and egg is set in the center.



Lunch




Tuscan Style Tuna Salad


Ingredients

-2 6-ounce cans chunk light tuna, drained (see Note)
-1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
-10 cherry tomatoes, quartered
-4 scallions, trimmed and sliced
-2 tablespoons extra-virgin olive oil
-2 tablespoons lemon juice
-1/4 teaspoon salt
-Freshly ground pepper, to taste

Preparation
1.Combine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.





Dinner



White Chili

Ingredients
-2 Tbs olive oil
-1 onion, finely chopped
-3 Tbs chopped garlic
-1 lb lean ground chicken
-3 cups low-sodium, fat-free chicken broth
-2 Tbs lime juice
-1 tsp ground cumin
-1 tsp dried oregano
-1 tsp chili powder, or to taste 1 (15-oz) can cannellini beans, rinsed
-1 (15-oz) can great northern beans, rinsed 2 cups fresh baby spinach


Directions
1. In a large, deep-sided skillet, heat oil over medium heat for 30 seconds. Add onion, garlic, and chicken. Cook for 10 minutes, or until chicken is white. Stir to break up any chunks.

2. Add remaining ingredients, except spinach, and stir well. Cook over medium heat until mixture boils. Reduce heat to medium-low and simmer, uncovered, 15 to 20 minutes, or until thick and bubbly. Stir in spinach; cook 1 minute, or until wilted.

3. Serve with garnishes: sour cream, salsa, or guacamole.

Small and Simple Things

Scott Schwab:
With the beautiful weather that we are having today, it got me thinking about the little things that I am missing out on. I was driving down the road and saw kids lying on their backs looking up at the sky, kids running and playing, jumping on the tramp, and also kids working the lemonade stand.

When was the last time that you went outside and layed on the grass? How about just getting out and running around, joined a pick up game, or shot some hoop? I dont need to ask you the last time you had a lemonade stand, but I did one last week and it was very profitable. Just kidding. However, when was the last time that you fearlessly tried something that just seemed like a good idea? When was the last time you were a kid?

Obviously the stakes are higher now, but it shouldn't stop us from enjoying the small and simple things! Our lives are so busy and there is rarely time to slow down the pace and relax and enjoy. With the weather turning, we will be able to get outside more and start enjoying the weather. Through the hybernation period of winter, most of us will put on some unhealthy weight. Many of us even made the goal at the first of the year to lose some weight and exercise more. However, dont fret, lets dig in and make it happen now.

The 8 week challenge is ending in 2 weeks. That is not a lot of time in the grand scheme of things, but here are some things that you can do in 2 weeks if you dedicate yourself.

-lose 5 pounds
-start an exercise routine
-Finish a put-off project
-take a mini vacation
-decrease your dependancy on an addiction
-learn a new skill

Unfortunately at times we look at our day and think we have no time to do anything worthwhile. Most of our time is work, responsibility, and media. Start setting your goals to decrease the time that you have with things that really wont matter tomorrow. Your health, however, does matter. Invest the time now, so that you can be healthy later. As we age, our ability to keep weight off and be active decreases. That is, unless you position yourself to be healthy and happy now.

In short, get outside and enjoy those simple things. Run because you can, not because you have to. Go on a walk, ride a bike, or just lay on the grass and dream. Give your body a chance to relax and reenergize. Doing the small and simple things allows your body to do just that. Also use your time wisely, because you can never get it back. If we waste time now, we do not get it back. Now I am not a proponent of never kicking back and enjoying yourself, but I do think that many of us, myself included, waste time with things that wont matter tomorrow. Spend the time with the people and activities that will advance others and yourself. Good luck with the last 2 weeks of the challenge, and get ready for the next challenge that will begin in May.