Healthy Chicken Tortilla Soup.

I found an amazing recipe here. It was amazing! Since Utah’s weather has been pretty unpredictable, soup can always warm you up on a chilly day! You will LOVE it! It’s super easy too! Just in case you’re interested, soup has a few health benefits too! Check out some here.
  • 1 tablespoon canola oil
  • 1 1/2 teaspoons bottled minced garlic
  • 3/4 pound chicken breast tenders, cut into bite-sized pieces
  • 1 teaspoon chipotle chile powder
  • 1 teaspoon ground cumin
  • 1 cup water
  • 1/4 teaspoon salt
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 (14.5-ounce) can stewed tomatoes, undrained
  • 1 cup crushed baked tortilla chips
  • 1/4 cup chopped fresh cilantro
  • 1 lime, cut into 4 wedges

Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; sauté 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips and cilantro, and serve with lime wedges.

 

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Bored.

Sometimes I get so sick of doing my same workout routine. I am always looking for new things to do, classes to attend, and places to run. I found this website that gives 13 tips to enjoy your workout. I thought they were pretty handy.

  1. Make it a Habit – Remove the thinking element. If you can make exercise a habit, then it becomes that much easier to go.
  2. Get a Partner – Get someone else to go to the gym with you. Pick someone who is committed to their health. Not only can you socialize with someone while you’re there, but you’ll have a backup in case your motivation alone isn’t enough to drag yourself out there.
  3. Tune Your Challenge Level – Here are two bad ways to start exercising. Go out and run until your winded and dry-heaving into a ditch. Show up to the gym, walk around, don’t do anything strenuous and go back home. In one case you put the challenge level to high, the other wasn’t challenging at all. Your goal is to set a workout routine that is challenging, but not overwhelming. Challenge is key to enjoyment.
  4. Set Goals – Not weight-loss or muscle gain goals, but fitness goals. Set goals to beat your past records in distance ran, push-ups or chin-ups you can do, weight you can lift or degree you can stretch. Fitness goals make the gym a game where you strive to beat your previous high-score.
  5. Get Past Your Comfort Zone – So what if you aren’t the most svelte or muscular person in the gym? Self-consciousness can be a big obstacle to enjoying your workout. The key is to get used to it. When you continue to show up, you’ll pay less attention to the people around you and more to your workout.
  6. Experiment – Don’t stick with the same routine. Mix it up and try different activities. There are many different exercise routines you can follow or activities to try. If you don’t like lifting weights or running, try sports, martial arts or dancing. Assuming that exercise needs to be pumping iron or jogging may limit you from finding something you would truly enjoy.
  7. Music – This shouldn’t come as a surprise, but music can enhance a workout. I find running almost twice as enjoyable with music than without it.
  8. Short Workouts – Don’t have time or enthusiasm to last an hour? Just go for twenty or thirty minutes. Shorter workouts can be better than longer ones if the intensity is higher and you become more focused as a result. After an hour or two of exercise your body starts to go into a state where more exercise can actually reduce physical improvements.
  9. Daily Challenges – Make your workout into a game. Sticking with the same type of exercises can get boring, so mix it up by introducing an unusual workout challenge. My gym partner and I have played a game that involves sit-ups and a deck of cards or one workout day that involves different types of push-ups. If you aren’t sure where to get ideas, look through a magazine like Mens Fitness which usually features a variety of different workouts.
  10. Reward Showing Up, Not Weight Loss – Some people have gotten the idea that they should reward themselves for losing weight or gaining muscle. I disagree. Instead, I think you should reward showing up to the gym and exercising regularly. There are many ways you can lose or gain weight in unhealthy fashions. Rewarding exercise is rewarding your commitment to health.
  11. Make Exercise Your Stress Relief – I know many people that swear by using the gym to relieve stress. Some of them will head to the gym because of a frustrating day even if it isn’t on their schedule. Exercising can be cathartic and release negative feelings if you get used to using it that way. Then instead of avoiding the gym because of a stressful day, it will be your reason to go.
  12. Record Improvements – Again I recommend recording fitness over body improvements. Recording weight loss or muscle gain is a good idea, but because of the way your metabolism functions it becomes increasingly harder to make weight changes as you go to the gym more regularly. But fitness improvements can, if you work on it, continue to rise. Keep a record of your strength, endurance and flexibility so you can get pride in your accomplishments.
  13. Make Time – You can’t say you don’t have time to exercise. Exercise improves your energy levels and mood which makes you more productive than any time lost. Find your forty minutes somewhere in the day and make it a commitment. Get up a bit earlier and go in the morning. Or schedule it right after work before you settle down for the day. Once you make time and make it a habit, you’ll actually want to exercise instead of just feeling you should.

My favorite tip is to record improvements. I never do this and I think it would be pretty useful. I always do so much better when I know I have improved on something. I think it’s great to switch it up. I have recently gotten into cycling classes. They are such a great work-out and super fun!

If you’re looking for more fun tips, the active website is always giving great tips!

 

 

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Slow Cooker- BBQ Sandwiches.

Some of my favorite meals come from a crock pot. For some reason, they just taste so much better. Click here for some tips about slow cookers. This recipe is awesome, you’ll have to try it. I found it from one of my favorite websites, Cooking Light. So, try and enjoy!

Ingredients
  • 1 (3-pound) boneless pork loin roast, trimmed and cut in half crosswise
  • 1 cup water
  • 1 (18-ounce) bottle barbecue sauce
  • 2 tablespoons brown sugar
  • 1 1/2 tablespoons hot sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 1/2 cups packaged cabbage-and-carrot coleslaw
  • 1/3 cup light coleslaw dressing
  • 15 (2-ounce) hamburger buns

Preparation:

  • 1. Place roast and water in a 4-quart electric slow cooker. Cover with lid; cook on high-heat setting 7 hours or until meat is tender. Drain; discard cooking liquid. Return pork to slow cooker; shred with 2 forks. Stir in barbecue sauce and next 4 ingredients (through pepper). Reduce to low-heat setting; cover and cook 1 hour.
  • 2. Combine coleslaw and dressing; toss well.

 

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Y-Be-Fit?

What is Y-Be-Fit?

The mission of Y-Be-Fit is to help members of the BYU community live healthier and more fulfilled

I have spent almost 4 years at BYU and have not known too much about Y-Be-Fit. I looked more into it the other day and think it’s just great.

Y-Be-Fit is a personalized, one-on-one assessment and counseling program to specifically identify and target your health needs. Disease prevention and lifestyle modification are the two main areas of focus throughout the individualized 4-month program. Click hereto see an article on Y-Be-Fit.

You can also find your:

  1. Bod Pod (% body fat) – $20.00
  2. Blood Lipid Profile (total cholesterol, HDL, LDL, and triglycerides) – $15.00
  3. Glucose Test – $5.00
  4. Nutritional Evaluation – $15.00
  5. Treadmill Test – $15.00
  6. Skinfold (% body fat) – $1.00
  7. Osteoporosis Screening – Full body $130.00, Hip Scan $65.00, Spine Scan $65.00

I think this is so handy, and way cheaper than going to the doctor. So go to room 127 in the Richards Building to find out more information on Y-Be-Fit and utilize this wonderful program.

 

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Healthy Snacks

I am always hungry. I try to be healthy, but in the rush of school sometimes fail. I found a website that listed healthy snacks to eat. So instead of hitting the vending machines, purchase these items from the grocery store next time you go. They are quick and easy, and more healthy than the typical vending purchase! They are easy, and under 200 calories!

A banana and a handful of almonds

Whole wheat crackers and peanut butter

Frozen grapes

Popcorn with parmesan

Nuts

Instant oatmeal

Snack Bars

Veggies with ranch

Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. I am excited to try the popcorn with parmesan! I have never thought to do that!

Posted in Health and Fitness Tips | 1 Comment

Never Been So Blessed.

I have been so lucky to have such a wonderful group of friends. This week I am especially grateful. Slowly, they are getting married. But, the friendship has continued and each husband has welcomed “the girls.” They are just part of the package you could say… These girls are truly my family. I can’t imagine my life without them, and it all started back in junior high. I could go on and on about how each one has had a impact on my life, but I’ll spare you those details!

I was curious if friends had any effect on health. Turns out, they do. Surprising? No. We laugh, vent, cry, blabber, etc. When you express any kind of emotion to a friend, it helps. This is healthy, and releases a hormone called Oxytocin. So, you could be increasing your health by simply forming friendships with those around you.

According to a 10-year study of older people in Adelaide, Australia, satisfying friendships predict longevity better than even close family ties, and they can protect against obesity, depression, and heart disease, among other health problems.

HEALTHY friendships can…

Help Fight Depression

Be A Spiritual Buddy, Gym Buddy

Reduce Stress

Live Longer

Increase Laughter

Posted in Health and Fitness Tips | 3 Comments

Healthier… Enchiladas!

I tried this new recipe- and LOVED it! My mom gave me a recipe for easy enchiladas and I attempted to “healthify” it. Also, you can top it with a little Tabasco or a spicy sauce, this can help speed up metabolism

.

1 can cream of chicken soup (use Campbell’s healthy request cream of chicken soup)

1 can diced green chiles

6 oz lite sour cream

1 1/2 cups sliced chicken

4 small whole wheat tortillas

1/2 cup low-fat cheese

1/2 cup cottage cheese

1) Mix all ingrediants togetherin a bowl

2) Tear half the tortillas and spread over pan

3) Spread half the mixture over

4) Cover with the other half of the tortillas

5) Spread the rest of the mixture

6) Cook at 375 for 25 minutes

This is super yummy. I like to top it with a little bit of taco seasoning.

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