Are you sitting for most of the day?

One thing I remember from riding around in a car all day on patrol (or sitting at a desk) was my back killed. Part of this was sitting and part of it was the gun belt. Either way I knew I needed to do something or rih yisk having a continuous sore back or injury. I'll post some back strengthening exercises later this week-- but other things that helped me:
1. Get up- whether it means walking in your patrol beat or walking around the office. Get out at least once an hour (if possible) and stretch your legs and back and walk.
2. If you are a police officer and wearing a duty belt- make sure to try and balance the weight on the belt as best you can. My husband wore belt suspenders for a while (no one could see them) and they helped his back tremendously.
3. Watch your waistline- make sure to maintain a healthy weight as this can also lead to back issues.

Clean Eating Brownie Bites

Chocolate Brownie Bites:

½ cup natural smooth almond butter
1 scoop Chocolate Vegan Shakeology
1 medium ripe banana
¼ cup quick cooking rolled oats
1 tbsp. chopped walnuts

Combine almond butter, Shakeology, banana, oats and nuts in a medium bowl. Shape mixture into the bottom of a square pan. Refrigerate for at least one hour. Cut into 1-inch squares (makes 12 squares). Store in the refrigerator, in an airtight container, if not serving immediately.
Nutritional Information (per serving):
Calories: 101
Carbs: 8g
Protein: 5g
Fat: 6g
Sodium: 45mg

Slow Cooker BBQ Pulled Pork- Simple, Healthy, Delicious

Between running the kids from here to there (and I know as they get older it will get worse) there are days I really need a personal chef.  Since I can not afford one - enter the magic of the crock pot.  I love being able to throw my meal in the crock pot in the morning and then forget about it.  When we finally have time to eat- magically it is cooked and done.  Ok not magically but it's ready to go and I did not have to spend a long time in the kitchen.
So today I thought I would share a favorite recipe of mine that's simple and uses the crock pot:  This is from the Eating Well Magazine.

BBQ Pulled Chicken

Ingredients

• 1 8-ounce can reduced-sodium tomato sauce
• 1 4-ounce can chopped green chiles, drained
• 3 tablespoons cider vinegar
• 2 tablespoons honey
• 1 tablespoon sweet or smoked paprika
• 1 tablespoon tomato paste
• 1 tablespoon Worcestershire sauce
• 2 teaspoons dry mustard
• 1 teaspoon ground chipotle chile
• 1/2 teaspoon salt
• 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
• 1 small onion, finely chopped
• 1 clove garlic, minced

Preparation

1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.

Nutrition:

Makes 8 servings
Per serving: 364 calories; 13 g fat (3 g sat, 5 g mono); 93 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 30 g protein; 4 g fiber; 477 mg sodium; 547 mg potassium.

You are more than just a size

I am so sick of hearing people say others are "fat" or "heavy set".  People are so much more than a weight AND weight can be misleading.  You can have 2 people be the same size and weight and one could be very healthy and the other not- depending on muscle mass v fat mass.  I recently came across this article and just have to share it as I love how this young lady did a video on body image and loving ones self and I had to share it.  http://sfglobe.com/?id=3191&src=share_fb_new_3191

Now does this mean if you are not healthy that you should not work on getting healthy but no matter what your weight you need to love who you are!

5 months post ACL Surgery

I am finally a huge improvement in my knee strength and hamstring. I am running again, swimming, biking and more. Every now and then I do feel a twinge if I move the wrong way but overall much better.
Today the kids wanted to go out biking so we headed out for a family workout session- pretty sure my husband had the easier job with one kid who was pedaling. I was towing 60+ pounds with 2 kiddos for 11.5 miles.

PIYO Plank- core stengthening move

One of my favorite PIYO moves. Works on core strength- PIYO Plank. You start in plank position on elbows. Keep core tight and feet together- You should maintain a straight line from your toes to the crown of your head. From plank position you will pull back into a downward dog position - hold and then back to plank. Maintain a tight core. Your arms should line up under your shoulders.