Tuesday, April 26, 2011

Makeoverslife-Fitness: Walking/running routine


Spring is the loveliest season to walk outside. 
Our world is renewed.
Taking a walk gives us a chance to experience it in its full glory.
Here is some tools to get you started 
on your walking/running routine.

Part of the Makeovers Life Fitness program is having a
walking/running routine. 
 
Walking and eventually running is a
healthy way to keep your body strong 
and your spirit in balance. 
 
Walking/running outside is the best. 
We are not just doing this to get cardiovascular exercise. 
We are doing this routine to get a lot of
fresh air and to be outside in nature. 
 
Doing meditation exercises like
the Observation Exercises on plants and animals in the meditation part of the Makeoverslife program adds dimension to your workout.
 
Being outside is one of the most important aspects 
in having a balanced life. 
It connects your spirit and your body 
to the planet like nothing else can.
 
As soon as you step foot outside your door and are ready to begin your route, take a deep breath of fresh air. 
 
Hold it for a moment and release your breath very slowly. 
 
Repeat your deep breathing with every step. 
Place your attention on your breathing 
throughout your walk. 
 
An important reason why we need to be 
outside everyday is sunlight. 
The sun plays an important role in how our bodies function.
 
Getting plenty of sunlight is important in maintaining good health and having a strong immune system. 
 
 Sunlight kills a lot of bacteria in our bodies.
 
Working out indoors like in a gym or in your house is not the same thing as being outside. 
 
Even when the weather is not so good, 
youmay put on several layers of clothes and 
still go on your route.
 
The first step to establish this type 
of routine is to set a few routes.
 
Get in your car and use your speedometer 
to see which areas in your 
neighborhood you want to walk/run. 
 
Also, do the same thing around
the neighborhood where you work. 
You can take your walk/run on
your lunch break or whenever you have some free time. 
 
Another choice is to run/walk in a 
different neighborhood other than your own.
 
Go on a car ride around areas in your city 
and find some beautiful neighborhoods with 
beautiful homes and scenery. 
 
If you live near water like a lake or ocean, 
you may mark a route there.
 
         Some people like to walk/run in designated areas                   like Central Park in New York City. 
          Depending on what you like to look at during your
route may determine where you set up your routes. 


          Just make sure you know how long your route is. 
                    That is the most important thing.
               Start by setting up just one or two routes. 

                   Don’t try too many in the beginning. 
                       As time passes, you may set up more.
                  If you’ve never had a walking routine, 

                        set your first route to ¼ mile
                 or to ½ a mile depending on your ability. 

             On the other hand, if you’ve walked or ran in the past, 
                   you may set your route for 1 or 2 miles. 
               Any more than 2 miles and it gets to be too much.
                        The next important aspect of the 

                      walking/running routine is your gear.
 

During warm weather months:
 
1. Good pair of running shoes.
2. Sports bra with good support for the ladies.
3. Several pairs of shorts.
4. Tank tops or t-shirts, preferably cotton so skin can breathe
when you sweat.
5. Several pairs of cotton socks.
 

During cold weather months: layer clothes to stay warm.
 
1. Pair of cotton leggings to wear under sweatpants.
2. Pair of sweat pants.
3. Sports bra with good support for the ladies.
4. Cotton t-shirt.
5. Light sweater or thin zip up sweatshirt. (regular sweatshirts
are too bulky and weigh you down)
6. Zip up jacket that’s not too bulky and has a hood on it.
7. Thin scarf made of natural material 

like cotton, merino wool,or cashmere.
8. Gloves.
9. Cotton socks.
10. Good pair of running shoes.
11. Hat to cover ears.


• Fanny pack to hold your cell phone and music device.
• Cell phone.
• Music- I pod, CD player.
 
Music is an important part of the walking/running routine. Take your musical device when you go. 
 
Use it for part of your route. 
 
The other part, don’t use it 
and practice your meditation exercises. 
 
Look around you and notice the scenery. 
 
Look at all the different plants.
 
Feast your eyes on the hundreds of shades of green. 
 
Look at all the pretty homes with their landscapes. 
 
Pay attention to the details of your environment. 
 
Clear your mind and be present in the moment.
Let all your thoughts come and go like 
cars on the highway and attach
no emotion to any one of them. 
 
Create peace in your mind and give
yourself a break from your daily activities and the ‘to do’ lists.
 
Walk your route for three weeks every day 
before you start running.
 
Walking every day sets your body in motion 
and forms a habit that
will get you in good shape for the 
running portion of the program.
 
Once you start running, do it slowly. 
Run maybe three or four times
during your route at a slow pace for short distances. 
 
Just enough to train yourself to get moving at a higher pace. As your body builds strength, 
it will let you know how much it can handle. 
 
Don’t ever push it. It’s not worth it.
 
Once you add running to your route, 
only run three days a week every other day. 
 
You may still walk every day, but only run every other day.
 
It gives your body time to build muscle and prevent injury.
 
If you have not had a regular fitness routine 
in many years, make sure you consult your doctor before you start the Makeoverslife Fitness section of the program.
 
 
Being outside in the fresh air no matter what 
the weather is like is one of the 
greatest treasures you can give yourself. 
Make it a part of your routine and begin to feel empowered that you are living a balanced life.

Friday, April 15, 2011

What's for dinner? Barbecued pulled pork, scalloped potatoes, baked beans, and cole slaw

We go out to eat at an authentic barbecue place for real good food. 
Here is how to make all that at home:


Barbecued pulled pork:
The meat takes about 4 hours in the crock pot to cook.


Above, is the YouTube video link on how to make a beef roast. 
Pork roast is made exactly the same way.

Once the meat has been cooked, take it out of the crock pot and let it cool for five minutes.
Cut or pull away the fat.
With a serrated knife and a fork, cut the meat into small pieces. 
Or just rip it apart with your fingers.
Toss gently in barbecue sauce.

Scalloped potatoes:
6 POTATOES, PEELED AND THINLY SLICED.
2 EGGS, BEATEN.
1 CUP HALF/HALF.
1 CUP PARMESAN CHEESE.
½ CUP CHEDDAR CHEESE.
½ CUP MOZZARELLA CHEESE.
1  STICK OF BUTTER.
½ TEASPOON ONION POWDER.
½ TEASPOON GARLIC POWDER.
½ TEASPOON MRS. DASH.
1 TEASPOON SEASONED SALT.
½ TEASPOON BLACK PEPPER.
½ TEASPOON ITALIAN SEASONING.


Peel and thinly slice the potatoes.


Cut butter into chunks.
In a glass bowl, melt the butter in the microwave 
covered for 1 minute.

Add 1/2 and 1/2 and eggs. 
Stir with a whisk.

Add all the seasonings.

Grease a baking dish with an additional 
two tablespoons of butter or olive oil.

 Sprinkle the 3 cheeses over the potatoes. 
Toss the potatoes with tongs.

 Bake the potatoes in the oven at 400 degrees 
for 50 minutes or until the potatoes are tender.

Baked Beans:


1-2 CANS RED KIDNEY BEANS, DRAINED.
1 CAN (15 OUNCES) TOMATO SAUCE.
¼ CUP KETCHUP.
3 TABLESPOONS BROWN SUGAR.
2 SLICES COOKED BACON.
½ TEASPOON ONION POWDER.
½ TEASPOON GARLIC POWDER.
1/8  TEASPOON BLACK PEPPER.



IN A MEDIUM SAUCEPAN, 
COOK BACON. SET ASIDE.
 Drain the beans and rinse them.

In a medium saucepan, 
add the beans and the rest of the ingredients.


Simmer on medium heat 
for about 5 minutes.
Add the bacon.


Cole slaw:
1 PACKAGE COLE SLAW.
½ CUP MAYONNAISE.
4 TABLESPOONS VINEGAR.
1 TEASPOON CELERY SEED.
1 TEASPOON SUGAR
Toss all ingredients together.


Wednesday, April 13, 2011

Fried rice: Keep it simple and delicious.

When going out to eat to an Asian restaurant, 
fried rice is the cornerstone of any meal.

Having a good recipe at home means 
authentic fried rice any time.

Rice that is a day or two old works best.

Start with boiled rice...about 3 to 4 cups.


Put 4 tablespoons olive oil in a pan. 
Let it heat up.
Add 1 egg, scrambled.


The 'scrambled' egg will be real greasy. 
This is the base for the fried rice.

Add 1/2 a carrot, 
peeled and finely chopped.

Add 1/4 cup frozen peas.

Stir until peas and carrots are tender...
about 7-10 minutes.

Add the rice-
brown rice works amazing.
Stir gently.

Add 1/4 to 1/2 cup soy sauce. Try 1/4 cup first,
then add the other 1/4 cup as needed.
Fried rice works great with 
baked salmon and buttered broccoli.
It a filling snack 'a la carte'as well.

Cooking dry or brown rice:
2 cups rice
4 cups water; add more 
as needed while cooking in 1/2 cup portions
2 tablespoons butter
1/2 teaspoon salt

In a large saucepan, add water, rice, butter and salt.
Bring to a boil.
Cook until rice is tender.



Monday, April 11, 2011

Peanut butter cookies

Preheat oven to 375 degrees.


Ingredients:

½ CUP PEANUT BUTTER.
½ CUP BUTTER.
1/3 CUP SUGAR.
½  CUP BROWN SUGAR.
1 TEASPOON BAKING POWDER.
1 EGG.
½ TEASPOON VANILLA.
1 ½  CUPS FLOUR.

Tools:

MEASURING CUPS.
MEASURING SPOONS.
LARGE GLASS BOWL.
MEDIUM BOWL.
WOODEN SPOON FOR STIRRING.
WHISK
BAKING PAN.
1 SHEET PARCHMENT PAPER.


In a medium glass bowl, 
melt butter in the microwave
Add 1/2 cup peanut butter. Stir.

Add 1/2 cup sugar

Add 1/2 cup brown sugar. Stir.

Add 1/2 teaspoon vanilla. Stir.

Add 1 egg. Stir.

 In a medium plastic bowl, 
mix dry ingredients.

Add 1 1/2 cups flour.
1 teaspoon baking powder

 1/4 teaspoon salt.

Stir.



Mix wet and dry ingredients.
Stir...



 Cover a large baking sheet 
with parchment paper.
Scoop 1 tablespoon of cookie dough 
in even rounded balls.

Use a fork to flatten the cookies.



Bake for 7-8 minutes 
in a preheated oven 
at 375 degrees

Classic peanut butter cookies are 
a great snack for the cookie jar.