tag:blogger.com,1999:blog-64224655146437962242024-02-20T11:51:35.199-08:00Pristine FitnessYour Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.comBlogger90125tag:blogger.com,1999:blog-6422465514643796224.post-13281903843237032222012-03-27T15:03:00.000-07:002012-03-27T15:03:24.538-07:00UPGRADE!!Please check out the new and improved Pristine Fitness....Your Pristine Performance...<a href="http://www.yourpristineperformance.blogspot.com/">http://www.yourpristineperformance.blogspot.com/</a><br />
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Find a way, everyday!Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-60253577724570560202011-12-12T18:40:00.000-08:002011-12-12T18:40:28.563-08:00Holiday Quickie!<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">The holidays are here which usually means a busier schedule and heavier foods. With the parties, gift shopping, and travel sneaking in a workout can be difficult. Next time you find yourself in a time crunch try this total body circuit, after your standard warm up:</div><br />
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</div><ol><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 min jump rope</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">12-15 push-ups (modified if needed) </li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">12 Anterior Raises (5-10lbs/arm)</li>
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-sxA-whgHLKI/Tua6Gk95L8I/AAAAAAAAARg/D6pqPxbC6VY/s1600/anterior_raise2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" oda="true" src="http://4.bp.blogspot.com/-sxA-whgHLKI/Tua6Gk95L8I/AAAAAAAAARg/D6pqPxbC6VY/s200/anterior_raise2.jpg" width="175" /></a></div><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">12 Lateral Raises (5-10lbs/arm)</li>
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-kunFDbb9K9E/Tua6Ee7B7RI/AAAAAAAAARY/kQoq_waKWJE/s1600/Dumbbell-Lateral-Raise.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" oda="true" src="http://2.bp.blogspot.com/-kunFDbb9K9E/Tua6Ee7B7RI/AAAAAAAAARY/kQoq_waKWJE/s200/Dumbbell-Lateral-Raise.jpg" width="200" /></a></div><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">10 Single Leg Bicep Curls to Overhead Press (10-15lbs/arm)…switch legs</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">30 sec elbow plank</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">30 sec side elbow plank…switch sides</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">30 sec supine elbow plank (chest up)--major glute work</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Multi planar lunges- front lunge right, front lunge left, side lunge right, side lunge left, transverse lunge right (45 degree turn behind yourself), transverse lunge left- <a href="http://www.youtube.com/watch?v=5Vm_ANYOE9g&noredirect=1">http://www.youtube.com/watch?v=5Vm_ANYOE9g&noredirect=1</a></li>
</ol><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Repeat the circuit three times, resting 60 seconds between sets.</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">No more excuses get your burn on!</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com2tag:blogger.com,1999:blog-6422465514643796224.post-92052998601493406822011-11-28T18:51:00.000-08:002011-11-28T18:51:30.761-08:00Turkey Tortilla SoupHope everyone had a lovely National Eating Day!!! I’m sure you are all still somewhat stuffed, I know I am. So what about getting back on that healthy eating train? I’m sure most of you still have leftover turkey and are probably running out of creative options (if not you can use chicken breast). Try this tasty option Turkey (Chicken) Tortilla Soup.<br />
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<em>Ingredients:</em><br />
<ul><li>1 can low sodium corn, rinsed</li>
<li>1 can black beans, rinsed</li>
<li>3-4 c chopped turkey (2-3 large chicken breasts)</li>
<li>1 can chopped tomatoes</li>
<li>2 cans low sodium chicken broth</li>
<li>1 tbsp cumin</li>
<li>1 tbsp minced garlic</li>
<li>1-2 tbsp chili powder</li>
<li>1 diced medium red onion</li>
<li>2 tsp dried basil</li>
<li>1 jar enchilada sauce</li>
<li>1 jar mild salsa</li>
<li>1 c chopped fresh cilantro</li>
<li>1 bag of blue corn chips</li>
<li>1 container of fresh salsa (flavor to your liking) </li>
</ul><em>Directions:</em><br />
<ol><li>In a crock pot, add corn, black beans, turkey/chicken, tomatoes, onion, enchilada sauce, basil, garlic, cumin, chili powder, salsa, and chicken broth.</li>
<li>Set on high for 3.5 to 4 hours, stirring occasionally. </li>
<li>Serve with fresh cilantro, broken blue corn chips, and fresh salsa!</li>
</ol><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-0WvAVTVGxNo/TtRIhYW5LKI/AAAAAAAAARQ/U6loRp0aGvk/s1600/turkey+tortilla+soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" dda="true" height="180" src="http://2.bp.blogspot.com/-0WvAVTVGxNo/TtRIhYW5LKI/AAAAAAAAARQ/U6loRp0aGvk/s320/turkey+tortilla+soup.jpg" width="320" /></a></div><br />
What’s great about this recipe? It not only satisfies the taste buds, but the high fiber satisfies that growling tummy without a lot of calories or fat.Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-15465818272326364942011-11-13T17:33:00.000-08:002011-11-13T17:33:00.038-08:00Travelin' SmartTraveling is probably one of my favorite hobbies. Travel seekers love the experience of new sites, people, and yummy cuisine. What’s the best way to travel without breaking the pocket book or the diet regime?<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-EJS6ZmJOmeU/TsBvmv80b3I/AAAAAAAAARI/4lniE56fanE/s1600/travel+smart.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" nda="true" src="http://1.bp.blogspot.com/-EJS6ZmJOmeU/TsBvmv80b3I/AAAAAAAAARI/4lniE56fanE/s1600/travel+smart.jpg" /></a></div><br />
Find a hotel with a mini-fridge and microwave!<br />
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<em>Pack things like:</em><br />
<ul><li>Blue corn chips and fresh salsa</li>
<li>Nitrate and hormone free turkey or chicken breast</li>
<li>Cereal/Oatmeal</li>
<li>Milk</li>
<li>Whole grain bread or whole grain tortillas</li>
<li>Lettuce, Tomatoes, Green Onion (already cleaned and prepared)</li>
<li>Fresh fruit</li>
<li>Trail mix/Granola</li>
<li>Low-fat/non-fat Greek yogurt</li>
<li>Peanut butter filled pretzels</li>
<li>Deli Mustard/Sandwich Spreads</li>
<li>Hummus, Celery, Carrots</li>
<li>Trail mix/protein bars (low in sugar and sodium)</li>
<li>Water</li>
<li>Wine/Beer</li>
</ul><br />
Often times when traveling we forget our mid-meals, which causes us to eat much more for breakfast, lunch and dinner…fussing with our metabolism. Packing snacks, breakfast and lunch items not only saves you money but also doesn’t destroy all that hard work you put in for that sexy travel wardrobe. Now go ahead and splurge on that fancy dinner and feel good about savoring that decadent dessert, you are on vacay!<br />
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And <strong>don’t forget</strong>! Prep items:<br />
<ul><li>Plastic baggies</li>
<li>Knife</li>
<li>Spoons</li>
<li>Bowls</li>
<li>Wine/Beer opener</li>
</ul>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com1tag:blogger.com,1999:blog-6422465514643796224.post-24277130479083147452011-10-25T13:19:00.000-07:002011-10-25T13:19:44.000-07:00Spinach Whole Wheat LasgnaOne of America’s favorite comfort foods is lasagna. However, the standard lasagna being composed primarily of carbs and fatty cheese makes it a waistline nightmare. Try this new twist, not only is it healthier, but also tastier!<br />
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<strong>Serves: 10-12</strong><br />
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<em>Ingredients:</em><br />
<ul><li>1 box whole wheat, brown rice, quinoa pasta noodles (no need to cook)</li>
<li>3 jars of sauce (Newman’s Own, Trader Joes, Classico…look for low sugar and no preservatives)</li>
<li>1 egg</li>
<li>1/3 c parmasean</li>
<li>3 c shredded low fat mozzarella</li>
<li>1 c reduced fat ricotta</li>
<li>1 c chopped spinach</li>
<li>2 c spinach leaves</li>
<li>4 chicken sausages (look for low fat, low sodium verisions)</li>
<li>1 box sliced mushrooms</li>
<li>1 sliced yellow onion</li>
<li>1 tbsp crushed garlic</li>
<li>3 large sliced tomatoes</li>
</ul><em>Directions:</em><br />
<ol><li>Preheat oven to 375 degrees.</li>
<li>Heat a large fry pan on medium high. Cook sausage thoroughly. Slice when cooked fully.</li>
<li>In a food processor or blender create filling, mix ricotta, chopped spinach, crushed garlic, egg and parmesan.</li>
<li>In a large lasagna dish (I prefer the large foil dishes), layer sauce, noodles, layer of veggies (sliced onion, tomatoes, spinach leaves, mushrooms), mozzarella, sauce, noodles, filling mix, sliced chicken sausage, noodles, layer of veggies (sliced onion, tomatoes, spinach leaves, mushrooms), mozzarella, sauce, noodles, reminder of mozzarella and veggies, and sauce.</li>
<li>Cover with foil.</li>
<li>Cook for 1 hour- 1 ½ hours until noodles completely cooked.</li>
<li>Remove from oven. Let rest for 20 minutes. </li>
<li>Cut and enjoy.</li>
</ol><br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-KydlthECITk/TqcZwf3n2qI/AAAAAAAAAQs/gVY9vTf9dHQ/s1600/SPINACH+WHOLE+WHEAT+LASGNA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" ida="true" src="http://3.bp.blogspot.com/-KydlthECITk/TqcZwf3n2qI/AAAAAAAAAQs/gVY9vTf9dHQ/s320/SPINACH+WHOLE+WHEAT+LASGNA.jpg" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-9572890869786795032011-10-19T13:38:00.000-07:002011-10-19T13:38:44.506-07:00Cleanse. Detox. Reset.Most of us have done or have heard about these master cleanses; diets that claim to drop weight in just a few days! Diets such as the Hollywood Master Cleanse, Lemonade Diet, Juice Cleanse, Cabbage Soup Diet, and Tea Diet are quick fixes to many people. These diet promise to increase energy, drop weight, and rid the body of toxins and chemicals. <br />
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These diets can also result in headaches, irritability, dizziness, fatigue, colon damage, diarrhea, dehydration, and join and muscle pain. Yes these diets do cleanse the body of toxins and chemicals but also cleanse the body of valuable vitamins and minerals, leaving the immune system weak and you often sick. <br />
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Prolonged use or frequent dependency on these diets can lead to calcium loss and a sharp decrease in metabolism (starvation mode). <br />
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Yes these do result in weight loss. But that weight is actually your lean muscle breaking down; your body now uses that for fuel! So all that hard work you have put in at the gym was basically a waste! Plus many individuals binge eat after the completion of these crazy crash diets; leaving you weighing more than you did before the diet.<br />
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Additionally, many of these crazy cleanses require you to purchase special vitamins, juices, or packages of the actual detox; a money maker for them and a waste for you.<br />
<br />
So basically detox diets are a waste....well not quite. Fasting has been apart of human history for centuries and actually does have "cleansing benefits". But they must be done the correct way and for the correct length of time. Dr. Oz released his 48 Hour Weekend Cleanse a few weeks ago. This cleanse focuses not on losing weight but on detoxing the liver, colon, and kidneys. These organs are vital to our survival and to having an efficient digestive system. His 48 hour cleanse consists of foods that are primarily detoxifying for those specific organs. This cleanse also eliminates caffeine, preservatives and sugar; all of which are hard your digestive system.<br />
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I completed the Dr. Oz cleanse this week and faced a few headaches from the caffeine elimination but overall I slept amazing, my skin look incredible, and my stomach aches vanished. Moreover, this cleanse has helped me to eliminate late night snacking, sugary cravings, and excessive caffeine. Basically putting me back on track! Perfect for after the holidays! I do recommend you do this on a weekend. It's fairly a lot of stuff to prepare the first time around and you are tired (lack of caffeine and in the cleansing process your body is finally able to take time to work internally rather than working so hard externally). So stock up on moves, books, Epsom salts for a warm bath; stay away from Facebook, and minimize the cell phone use. Make this detox work for not only your body but your mind!<br />
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You can find the complete Dr. Oz Cleanse here: <a href="http://www.doctoroz.com/videos/48-hour-weekend-cleanse">http://www.doctoroz.com/videos/48-hour-weekend-cleanse</a><br />
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Good luck! Take care of that body!Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-22680584347773002862011-10-11T14:53:00.000-07:002011-10-11T14:53:03.089-07:00Looking for a sweeter breakfast?This Greek yogurt parfait is the perfect sweet breakfast, dessert, or mid-day snack! Give it a try and your taste buds will thank you. This is also a great substitute for that sugar fro yo splurge.<br />
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<em>Serves: 1</em><br />
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<br />
<em>Ingredients:</em><br />
<ul><li>½ c non-fat plain Greek yogurt (one serving)</li>
<li>¼ c blueberries</li>
<li>¼ c sliced strawberries</li>
<li>1 tsp flax seeds</li>
<li>1 tsp ginger</li>
<li>1 tsp cinnamon</li>
<li>1 tbsp sunflower seeds; shelled</li>
</ul><em>Directions: </em><br />
<ol><li>In a bowl layer ¼ c Greek yogurt, blueberries, flax seeds, ginger, remainder Greek yogurt, strawberries, sunflower seeds, and cinnamon.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Enjoy! Simple as that!</li>
</ol><br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Uv96oFvp0_E/TpS6j0DkV0I/AAAAAAAAAQk/J4QMkRg1aQc/s1600/greek+yogurt+parfait.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" kca="true" src="http://4.bp.blogspot.com/-Uv96oFvp0_E/TpS6j0DkV0I/AAAAAAAAAQk/J4QMkRg1aQc/s320/greek+yogurt+parfait.jpg" width="180" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-22861486709260823042011-10-04T11:04:00.000-07:002011-10-04T11:07:56.292-07:00Food JournalingSummer is at an end and the clouds are here but that doesn't mean you don't want to keep that summer body. Fall and winter bring parties and holidays as well as heavy and sweet foods. What to do??<br />
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Take up food journaling! Eating is a habit and for some individuals a good habit (with good food choices) and others a bad habit (with bad food choices).<br />
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Journal contents:<br />
<ol><li>Time of meal/snack/drink</li>
<li>What you are eating and how much (think portion control with nutritionally dense food rather than calories or points)</li>
<li>What you are drinking and how much (this includes water, sweet drinks, caffeine, alcohol and soda)</li>
<li>Amount of exercise</li>
<li>How you feel at the end of the day emotionally and physically</li>
<li>How you would like to improve tomorrow </li>
<li>Amount of restful sleep (continuous sleep; record if you are tossing and turning)</li>
</ol>Is food journaling worth the time?:<br />
<ul><li><em>Accountability</em>- this helps you put that extra cookie down; forcing you to really decide if you need it.</li>
<li><em>Unhealthy patterns and habits</em>- many of us eat in front of the TV, force food down while working on the computer, scarf those tortilla chips and salsa over a table with friends without paying attention to what we are doing, <u>EATING</u>.</li>
<li><em>Lack of fluids</em>- sometimes we feel hungry when we truly are dehydrated. Pay attention to the amount of caffeine and alcohol you consume; each one of those removes that much water from your body.</li>
<li><em>Feelings</em>- this part is so important because so many of us are emotional eaters and don't want to admit it. Journaling will help you see that. Once you do, start creating a "safety net"- things to do (other than reaching for the chocolate bar or burger) when you feel stressed, upset, sad, alone, or even happy!</li>
<li><em>Sleep</em>- not getting adequate sleep causes most of us to ingest more sugary carbs or caffeine just to keep those eyes open, make the time (no more- I will sleep when I die). Some of us struggle with sleep because of what we eat before bed- eating too late, too heavy, too many carbohydrates, too much sugar, too much caffeine?</li>
<li><em>Nutrition that fits for you</em>- journaling will help you find the eating patterns and habits that work best for your body. Every individual is different externally and internally; some people operate best on a higher complex carbohydrate diet, others higher protein diet. Weigh yourself once week; same time, same scale, same clothing. </li>
</ul>After a month go through the journal and find the patterns of eating that work best for you; the days you feel best emotionally and physically. Think of your diet journal as a means of experimentation with recorded results...obviously searching for the strongest results! Once you find those results you can let go of the journal; but don't be afraid to begin again if you begin to feel of track....remember <strong>life happens</strong> and sometimes we need those guidelines to keep us on track.Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-22757793825221696452011-09-28T15:02:00.000-07:002011-09-28T23:07:21.506-07:00Healthful Tuna Melt<link href="file:///C:%5CDOCUME%7E1%5CRick%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_filelist.xml" rel="File-List"></link><link href="file:///C:%5CDOCUME%7E1%5CRick%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_themedata.thmx" rel="themeData"></link><link href="file:///C:%5CDOCUME%7E1%5CRick%5CLOCALS%7E1%5CTemp%5Cmsohtmlclip1%5C01%5Cclip_colorschememapping.xml" rel="colorSchemeMapping"></link><style>
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<div class="MsoNormal">Most diner versions of this sticky treat are loaded in fat and greasy calories. But no worries you can still enjoy this rich meal without all the guilt! <br />
<br />
Serves: 1 <br />
<br />
Ingredients:<br />
<ul><li>1 whole wheat tortilla (La Tortilla Factory 100 calorie)</li>
<li>¼- ½ c sliced spicy almond cheese</li>
<li>1 can drained albacore tuna</li>
<li>¼ c salsa</li>
<li>¼ c chopped spinach</li>
<li>¼ c chopped baby tomatoes</li>
<li>1 chopped green onion</li>
</ul><br />
Directions:<br />
<ol><li>Preheat oven or toaster oven to 375 degrees.</li>
<li>Stuff a whole wheat tortilla with almond cheese, tuna, salsa, spinach, baby tomatoes, and green onion. </li>
<li>Place in oven for approximately 10 minutes or until cheese is melted.</li>
<li>Cut. Serve with additional salsa for dipping if desired. </li>
</ol><br />
<br />
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</div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-29165541182016802482011-09-21T16:57:00.000-07:002011-09-21T16:57:57.388-07:00Peanut Butter: natural vs originialThe peanut butter question used to be restricted to Jiff or Skippy?? Yet now with a rise in health and nutrition the shelves are literally littered with varieties of these original childhood staples.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-k5uXhjHWzmc/Tnp5w5rIQII/AAAAAAAAAQc/hK4bLSWt53U/s1600/peantbutmak.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hca="true" height="320" src="http://2.bp.blogspot.com/-k5uXhjHWzmc/Tnp5w5rIQII/AAAAAAAAAQc/hK4bLSWt53U/s320/peantbutmak.jpg" width="320" /></a></div><br />
<em>What to look for when on the peanut butter hunt:</em><br />
<ol><li>no added sugar (found as the second ingredient in our original Jiff and Skippys)</li>
<li>no added salt (we all don't need that extra bloating)</li>
<li>no added oils (the natural peanut oils are enough fat on their own)</li>
<li>no added preservatives (refrigeration should be the only preservation method; the body never needs unnecessary chemicals)</li>
</ol>My <strong>cheap</strong> recommendations: Trader Joe's Crunchy No Salt Added and Walmart's Adam's 100% All Natural Creamy; both are under $3! Remember health doesn't have to be expensive.<br />
<br />
<em>Some great on the go snack ideas:</em><br />
<ul><li>Whole wheat toast with all natural peanut butter and no sugar added apple butter (quick breakfast)</li>
<li>Apple with peanut butter (afternoon snack)</li>
<li>Whole wheat tortilla wrapped around a banana and peanut butter (perfect post workout snack)</li>
<li>Many of my other snack ideas ;)</li>
</ul>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-42051930145464829582011-09-14T14:31:00.000-07:002011-09-14T14:31:26.159-07:00Rich Chocolate Chewy BrowniesWho doesn’t love a rich chocolate brownie?? But notice how we always feel so guilty after? Now you can enjoy the brownie, hey even two, without the guilt! This recipe contains 3 variations: (1) plain, (2) crunchy, (3) walnuts and coconut dressed.<br />
<br />
Servings: 10-12<br />
<br />
<em>Ingredients:</em><br />
<ul><li>1 can black beans (15 oz), rinsed (removes some sodium)</li>
<li>½ c cocoa powder</li>
<li>3 egg whites</li>
<li>3 tbsp whole wheat flour</li>
<li>¾ c agave</li>
<li>1 tbsp smart balance</li>
<li>1 tsp vanilla extract</li>
<li>**optional- ¼ c walnuts, ¼ c shredded unsweetened coconut </li>
</ul><em>Directions:</em><br />
<ol><li>Preheat oven to 350 degrees. Grease an 8 x 8 baking pan with smart balance.</li>
<li>In a food processor combine beans, cocoa powder, egg whites, and whole wheat flour. Blend for 2-3 minutes.</li>
<li>Add agave, smart balance, vanilla, and (variation 2 add walnuts and coconut now). Blend 2 minutes.</li>
<li>Pour batter into prepared baking dish (variation 3 top brownie mix with walnuts and coconut). Bake for 10 minutes, rotate, and bake an additional 10 minutes, rotate, finish for 5-8 minutes (until fully cooked).</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Remove from oven, allow cool, place in fridge for approximately 2-3 hours or until brownies are set. Cut into bars.</li>
</ol><br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Jb-lfRUZWt8/TnEc2yMsVjI/AAAAAAAAAQY/R4TlVSEO2V0/s1600/Fiber+Loaded+Brownies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" rba="true" src="http://2.bp.blogspot.com/-Jb-lfRUZWt8/TnEc2yMsVjI/AAAAAAAAAQY/R4TlVSEO2V0/s320/Fiber+Loaded+Brownies.jpg" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-71608688287802207972011-09-07T16:09:00.000-07:002011-09-07T16:09:00.621-07:00The Power of Positive<em>“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty”- Winston Churchill</em><br />
<br />
Have you ever noticed that people who are successful are often very happy and positive? This isn’t just a coincidence. <br />
<br />
Your personal self-talk contributes directly to your growth, success, and achievements. You are your own radio tower; emitting negative thinking and negative self talk will bring you just that.<br />
<br />
With the fall of today’s economy it is even more important for our personal success to own this way of thinking. <br />
<br />
Start training your subconscious in a positive light by first taking control of your conscious thoughts. Try these tools:<br />
<ol><li>Make a goal board. Visual images are powerful and become even stronger when they are seen every day; especially those rough days. Make a collage, take pictures, draw, find quotes and place them on a poster board….I know we are all busy but taking the time to do this will lead you to those ultimate goals even sooner.</li>
<li>Surround yourself with positive people. Ever notice how negativity can be contagious?</li>
<li>End your day by writing down at least one good thing that happened. Use your Facebook or Twitter as your forum… spread the positive energy.</li>
<li>Develop a plan of action, “safety net”, for those more difficult days. How are you going to get yourself out of that mind set?....call a friend, look a fun pictures from the past, use your goal board (keeping the big picture in mind), reading a favorite quote or part of an uplifting book. We also face fallbacks; the ones that get up the fastest are those with a plan of action.</li>
<li>Fill your home, office, car, and bedroom with positive light. Keeping the areas you spend most of your time positive will remind you to keep your positive attitude during illness, injury, arguments…basically when you face anything challenging you have a place of refuge. Use your favorite fabrics, colors, photos, memories to decorate these areas….it should be hard not to smile when you come to your place of refuge.</li>
<li>Read positive books to increase the positive learning transformation….”The Secret”- Rhonda Byrne, “The Power of Positive Thinking”-Norman Peale, “The Power of Self Coaching”-Joseph Luciani, “You Can if You Think You Can”- Norman Peale, “Unlimited Power”-Tony Robbins</li>
</ol><br />
Started your positive successful life this evening! Don’t wait any longer! Put the extra training time into the tools now for the next few months and watch your life and happiness change drastically.<br />
<br />
Live life well…you only get one!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-lPyoi-ilrEc/Tmf5NPjyYXI/AAAAAAAAAQU/E2FbnlqQ1T4/s1600/the-power-of-positive-thinking.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" nba="true" src="http://1.bp.blogspot.com/-lPyoi-ilrEc/Tmf5NPjyYXI/AAAAAAAAAQU/E2FbnlqQ1T4/s1600/the-power-of-positive-thinking.jpg" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-1442496046583820792011-08-31T17:48:00.000-07:002011-08-31T17:48:43.191-07:00RAW POWER MUFFINS!!This perfect tasty combo of healthy fat, protein and carbohydrates leaves the body full of energy, not full and bloated like the typical muffin.<br />
<br />
<br />
<em>Peanut Butter Cup Ingredients-</em><br />
<ul><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://2.bp.blogspot.com/-yR3WhOG-za4/Tl7VpCz5LJI/AAAAAAAAAQM/XjODdpAugcs/s1600/pb+cup+raw+power+muffin.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="http://2.bp.blogspot.com/-yR3WhOG-za4/Tl7VpCz5LJI/AAAAAAAAAQM/XjODdpAugcs/s320/pb+cup+raw+power+muffin.jpg" width="320" xaa="true" /></a>4 tbsp vanilla protein powder</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4 tbsp whole wheat flour</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 tsp unsweetened coconut flakes</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">¾ tsp cinnamon</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">½ tsp ground cloves</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">2 tbsp unsweetened applesauce</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4 tbsp natural crunchy peanut butter</li>
<li>4 tbsp coconut oil</li>
<li>4 tsp vegan semi-sweet chocolate chips (or 3 tsp cocoa nibs)</li>
<li>4 tsp chopped walnuts</li>
</ul><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em>Choco-Delite Ingredients-</em></div><ul><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="http://4.bp.blogspot.com/-bD0eEYze9mo/Tl7WQ0GNO4I/AAAAAAAAAQQ/V05SIPoq4Lw/s1600/choco+raw+power+muffin.jpg" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="http://4.bp.blogspot.com/-bD0eEYze9mo/Tl7WQ0GNO4I/AAAAAAAAAQQ/V05SIPoq4Lw/s320/choco+raw+power+muffin.jpg" width="320" xaa="true" /></a>3 tbsp vanilla protein powder</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">3 tbsp whole oats</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4 tbsp whole wheat flour</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 tbsp unsweetened coconut flakes</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">2 tbsp sweetened cocoa powder</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4 tbsp coconut oil</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4 tbsp unsweetened crunchy peanut butter</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">4 tbsp unsweetened apple sauce</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">1 tsp vanilla extract</li>
</ul><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><em>Directions-</em></div><ol><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">In a muffin pan line six slots with paper cups.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Mix all dry ingredients in a medium bowl.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Mix all wet ingredients in a small bowl.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Combine the wet and dry ingredients. Mix evenly.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">**For Peanut Butter Cup: add semi-sweet chocolate chips and walnuts to the final mix.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Portion batter into muffin cups. Refrigerate for at least 2 hours.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Remove and place in individual baggies for the perfect snack on the go!</li>
</ol><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com2tag:blogger.com,1999:blog-6422465514643796224.post-43624315321431534872011-08-24T16:18:00.000-07:002011-08-24T16:18:42.395-07:00WheatgrassWheatgrass...we have all seen it at Jamba Juice, Juice It Up, Robecks, and many of our other favorite juice bars. Grass? Really? It truly doesn't taste all that great....is it worth the cost? strange flavor?<br />
<br />
Wheatgrass also known as "cereal grass" was discovered by argicultural chemist, Charles Schnabel in Kansas in 1925. Charles discovered the amazing nutritional benefits stored in this strange form:<br />
<ul><li>Colon Detox- the chlorophyll in wheatgrass aids in the breakdown on impacted matter. Having a clean colon also lowers the risk of colon cancer.</li>
<li>Metal Detox-the natural occurring minerals in wheatgrass aid in the detoxifcation process of lead, mercury, and aluminum.</li>
<li>Blood Flow- the chlorophyll in wheatgrass mimicks the molecular structure of the body's hemoglobin. Hemoglobin aids in the transport of oxygen, as does the chlorophyll.</li>
<li>Immune Support- the high content of vitamins A, B, and E increases the bodies ability to fight infection.</li>
<li>Amino Acid Supplementation- wheatgrass contains 4 non-essential (made by the body) and 8 essential amino acids (the body needs to obtain from food sources). Amino acids are the building blocks of proteins.</li>
<li>Increased energy- wheatgrass is high in B-12, a supplement many vegetarians utilize to subsitute the natural energy from animal proteins.</li>
</ul>Best way to get wheatgrass? Not too worry you don't have to buy a juicer or make a trip to your local juice store everyday (if you do decide you want the juice verision make sure to ingest right after juicing, it loses its potency upon sitting out). The most convient way to get your wheatgrass is thru tablets (my fav no strange flavor) or powder form. Find a brand that contains a pure form of wheatgrass and preferably no preservatives. For health and energy maintence you want 3.5 grams of wheat grass per day.<br />
<br />
A supplement everyone should begin to include!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-OHcHooeDqCo/TlWGGzDoy0I/AAAAAAAAAQI/S2aMgqIgvDQ/s1600/wheatgrass_juice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" qaa="true" src="http://4.bp.blogspot.com/-OHcHooeDqCo/TlWGGzDoy0I/AAAAAAAAAQI/S2aMgqIgvDQ/s320/wheatgrass_juice.jpg" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-13022868208112062342011-08-16T14:25:00.000-07:002011-08-16T14:25:42.954-07:00Grilled Tuna Salad<br />
August has been a very toasty month! How bout makin a delicious salad that's also pretty enough to serve to guests and fast enough to make after a long day at work?? Try this one!<br />
<br />
<br />
<em>Ingredients:</em><br />
<ul><li>1 fillet of tuna; clean and pat dry</li>
<li>2 c spinach</li>
<li>½ c sliced mushrooms</li>
<li>½ c chopped cherry tomatoes</li>
<li>2 tbsp pine nuts</li>
<li>½ c chopped cucumber</li>
<li>¼ c crumbled feta</li>
<li>2 chopped green onions</li>
<li>1 lemon</li>
<li>3 tbsp olive oil</li>
<li>2 tbsp white balsamic</li>
<li>1 tsp black pepper</li>
<li>1 tsp minced garlic</li>
</ul><em>Directions:</em><br />
<ol><li>Heat 1 tbsp of olive oil in a fry pan on medium high. Once oil is hot add fish. Cook 2-3 minutes per side, depending on thickness and desired cook temp.</li>
<li>For dressing, in a small dish mix 2 tbsp olive oil, white balsamic, black pepper, juice of lemon and minced garlic.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">On a large plate, place spinach, mushrooms, tomatoes, cucumber, green onions, feta cheese, pine nuts and finally tuna fillet. Finish with dressing.</li>
</ol><br />
<br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-PHkkuoKlrvc/TkrgEykU6tI/AAAAAAAAAQE/7q0TldtvRik/s1600/grilled+tuna+salad.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" naa="true" src="http://4.bp.blogspot.com/-PHkkuoKlrvc/TkrgEykU6tI/AAAAAAAAAQE/7q0TldtvRik/s320/grilled+tuna+salad.jpg" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-73651756565036450772011-08-09T10:58:00.000-07:002011-08-09T10:58:22.406-07:00AloeIt's summer and many of us reach for the aloe after long lazy days in the sun to provide relief from the itchy-burn sensation. The soothing properties are almost magic on the skin, have you ever thought about what else this could do??<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-W8iemTdUbUw/TkF0c_BtXbI/AAAAAAAAAQA/KjLjNBzWChA/s1600/aloe-vera-plants-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="296" naa="true" src="http://4.bp.blogspot.com/-W8iemTdUbUw/TkF0c_BtXbI/AAAAAAAAAQA/KjLjNBzWChA/s320/aloe-vera-plants-2.jpg" width="320" /></a></div><div align="center"></div><br />
Take a drink of this stuff! Drinking aloe helps to:<br />
<ol><li>Decrease indigestion</li>
<li>Acts as a natural detox/cleanse</li>
<li>Relieves symptoms of IBS (irritable bowel syndrome)</li>
<li>Helps to level blood sugar; especially for diabetics</li>
<li>Reduction in cholesterol and triglycerides</li>
<li>Strengthens gums (great if you find aloe in toothpaste)</li>
<li>Minimizes infection in the ears and eyes</li>
<li>Relieves arthritis</li>
</ol>There are a variety of aloe drinks available at most health food stores. Try to find the concentrated version that suggestion a serving of approximately 2 tbsp. This version doesn't taste the best but is the most potent. Also, many of the more flavorful "aloe drinks" are full of sugar; best to avoid these!<br />
<br />
Have you had your aloe shot today?Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-85143092712071866192011-08-03T17:54:00.000-07:002011-08-03T17:54:28.948-07:00Lentil Almond Cheese QuesadillaQuesadillas are on almost everyone's favorite comfort foods list. Sadly the standard quesadilla really doesn't have much nutrition. Try this twist on the old quesadilla, not only is it much much better for you (higher in protein, vitamins, minerals, and fiber) but also a lot more flavorful and safe for us lactose-intolerant folks.<br />
<br />
Ingredients:<br />
<ul><li>1 whole wheat tortilla or corn tortilla (La Tortilla Factory 100 calorie whole wheat)</li>
<li>1/4 c cooked lentils (Trader Joe's pre-cooked; available in the pre-made salad section)</li>
<li>1/4 c finely chopped tomatoes</li>
<li>1 chopped green onion</li>
<li>1/4 c chopped spinach</li>
<li>1/4 c sliced or grated pepper jack almond cheese</li>
<li>2 tbsp fresh salsa</li>
<li>2 tbsp chopped black olives</li>
</ul>Directions:<br />
<ol><li>Preheat toaster oven to 350 degrees. You can also bake the quesadilla in a standard oven or microwave.</li>
<li>Stuff whole wheat tortilla with lentils, tomatoes, green onions, spinach, almond cheese, salsa and black olives.</li>
<li>Bake for approximately 10-15 minutes or until cheese is melted.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Top with additional salsa if desired. Enjoy.</li>
</ol><br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Obp8SOB8wnw/TjntIgCGG8I/AAAAAAAAAP8/Bh-Ukm0CV3g/s1600/almond+cheese+quesadilla.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="http://2.bp.blogspot.com/-Obp8SOB8wnw/TjntIgCGG8I/AAAAAAAAAP8/Bh-Ukm0CV3g/s320/almond+cheese+quesadilla.bmp" t$="true" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-30101986848414570332011-07-26T13:28:00.000-07:002011-07-26T13:28:34.554-07:00Snackie snacks...<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">We all love to do it...whether we are watching TV, browsing the net, gossiping with friends...there is something so fun about munching away. Yet that consistent snacking can quickly pack on the pounds. The goal is to snack smart...check these guidelines out...</div><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-NbX6hAOWofg/Ti8jILLfS8I/AAAAAAAAAP4/b_6PSJ87McY/s1600/healthysnacking.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="155" src="http://2.bp.blogspot.com/-NbX6hAOWofg/Ti8jILLfS8I/AAAAAAAAAP4/b_6PSJ87McY/s200/healthysnacking.bmp" t$="true" width="200" /></a></div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><br />
</div><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><strong>Purchasing Snacks:</strong></div><ul><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Low sodium (less than 200mg)</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">No added/refined sugars</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Low in fat; steer clear the trans fats, lean more towards unsaturated fats (still containing some fat- this will help your mind know you are full)</li>
<li>Contains protein (3 or more grams of protein- another way to get full and fuel the body)</li>
<li>Fiber is a plus- why? good for the intestinal health and the bulking will also fill you up</li>
<li>Around 200 calories for a serving</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Skip the preservatives if you can; shoot for whole foods: fruits, veggies, nuts, non fat yogurt, fresh air popped corn</li>
</ul><div align="center"></div><strong>Snacking Art:</strong><br />
<ul><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Snack slow, paying attention to that full signal</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Avoiding snacking as a multi-tasking activity</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Portion out your snacks. Try to find small dishes so that it doesn't seem like the bowl isn't full :)</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Before going back to a second serving really make sure it's your tummy hungry and not the mind taking over.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Make sure to get a balance between carbs, protein, and fats to fill up....carbs only will leaving you feeling unsatisfied.</li>
</ul><div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Now go ahead and snack. Snacks keep the metabolism running and are a great addition to the day. </div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-76314189275420365882011-07-20T14:18:00.000-07:002011-07-20T14:18:33.462-07:00Fresh Cool and YummySummer is here and so is the heat. Most of us crave something cool and refreshing. What's better than a flavorful cool salad? Salad, low in calories and fat perfect for the summer diet; however the added dressing can pack on the calories, salt, sugar, preservatives and fat.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-FZqQU6BDTeU/TidGA-FhLkI/AAAAAAAAAP0/R3fMstnrbsk/s1600/salad-dressing-sl-401447-l.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-FZqQU6BDTeU/TidGA-FhLkI/AAAAAAAAAP0/R3fMstnrbsk/s1600/salad-dressing-sl-401447-l.jpg" t$="true" /></a></div>Take control of your salads with the following yummy easy to make dressings....<br />
<br />
<strong>Garlic Zesty Mustard Dressing:</strong><br />
<ul><li>juice and pulp of two small lemons</li>
<li>2 tsp minced garlic</li>
<li>1/3 c olive oil</li>
<li>1/4 c white balsamic</li>
<li>2 tsp spicy brown mustard</li>
<li>1/2 tsp white pepper</li>
</ul><strong>Raspberry Vinaigrette:</strong><br />
<ul><li>1 tbsp no sugar added raspberry jam</li>
<li>1/3 c olive oil</li>
<li>1/4 c white balsamic</li>
</ul><strong>Lime-Cilantro Vinaigrette:</strong><br />
<ul><li>juice of 1 fresh squeezed lime</li>
<li>1/4 c olive oil</li>
<li>1 tsp minced garlic</li>
<li>1/2 tsp spicy brown mustard</li>
<li>1/4 c chipped cilantro</li>
<li>2 tsp white vinegar</li>
<li>black pepper to taste</li>
</ul><strong>Citrus-Basil Vinaigrette:</strong><br />
<ul><li>juice 1/2 lemon</li>
<li>2 tbsp fresh squeezed orange juice</li>
<li>1/4 c olive oil</li>
<li>1/8 c finely chopped fresh basil</li>
<li>1 tsp white wine vinegar</li>
<li>lemon zest</li>
</ul>Each recipe produces approximately four servings. Experiment and make your own with some fresh chopped herbs, citrusy fruits, and high quality olive oil.<br />
<br />
Enjoy!Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-53072134424674049412011-07-12T13:32:00.000-07:002011-07-12T13:32:12.504-07:00The 411 on Ground Beef<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-H1Gw8cbK4Bw/ThyvHL1uy6I/AAAAAAAAAPw/LQZPX4UgJmE/s1600/burger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" m$="true" src="http://4.bp.blogspot.com/-H1Gw8cbK4Bw/ThyvHL1uy6I/AAAAAAAAAPw/LQZPX4UgJmE/s200/burger.jpg" width="200" /></a></div><div align="center"></div>Yes ground lean turkey or chicken are usually the better choices but let's face it sometimes we just want the real thing. That juicy taste of beef.<br />
<br />
What's the healthiest choice?<br />
<ol><li><u>The Grind</u>: 80/20 or 90/10. What does this even refer to? This is the proportion of fat and protein in the grind not the actual calories. 1 gram of fat contains more than twice the calories as 1 gram of protein. So converting that factor into the percentage, if you are going for the 80/20 version 20% fat by weight actually is 72% of the total calories. A single serving of the 80/20 is about 250 calories and 180 calories from fat. <strong>Answer 90/10 version.</strong></li>
<li><u>The Feed:</u> Cows were designed to eat grass not corn! Corn fed beef is often where we have found various types of food poisoning. Try the movie <em>Food, Inc.</em> for even more info. <strong>Answer grass fed.</strong> </li>
<li><u>Hormones?:</u> Are they all that harmful? Well would you take hormones directly by choice (if not directed by a doctor)? Probably not. If the cow is injected with hormones to increase growth and you are eating that cow then you are eating them. <strong>Answer hormone free.</strong></li>
</ol>After you have chosen the correct ground beef be sure to either skip the bun or stick with whole multi grain, pack on the veggies, keep the cheese to reduced fat, and try to skip on the may or switch to vegannaise.<br />
<br />
It's summer and everyone deserves to enjoy the occasional burger ;).Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-20307760184498321972011-07-05T13:27:00.000-07:002011-07-05T13:27:42.223-07:00Grilled ArtichokesSummer is here and many of us are returning to our favorite backyard grill! Now the grill is not just for meat but also a great way to cook or finish off some of our favorite veggies. One of my favs, the grilled artichoke!<br />
<br />
<br />
Artichokes are low in fat and calories, yet high in vitamins and minerals. One medium sized artichoke contains 72 mg magnesium, 425 mg of potassium, 6 ½ g fiber, folate, carotenoids lutein and zeaxanthin; yet only weigh in at around 60 calories. These spiky veggies are great for liver detoxification with their high source of silymarin, provide relief from ingestion, and the extract has even been used to treat high cholesterol and triglycerides. <br />
<br />
Often times these healthy and light treats are destroyed with heavy butter, mayo, and overcooking!<br />
<br />
Try this:<br />
<br />
<em>Ingredients:</em><br />
<div></div><div></div><ul><li>2 medium artichokes</li>
<li>4 tbsp olive oil</li>
<li>2-3 tsp minced garlic</li>
<li>1 tbsp balsamic vinegar</li>
<li>crushed black pepper</li>
</ul><em>Directions:</em><br />
<ol><li>In a large pot, fill with 3/4 filter water. Bring to a boil.</li>
<li>Boil cleaned artichokes for 15-20 minutes, until al dente (almost done but not quite).</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Remove from water. Strain. Cut artichokes in half. </li>
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-cuZIOnXnuPY/ThNyVL25kVI/AAAAAAAAAPk/WAX6fROyKxg/s1600/artichokehalf.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="153" i$="true" src="http://2.bp.blogspot.com/-cuZIOnXnuPY/ThNyVL25kVI/AAAAAAAAAPk/WAX6fROyKxg/s200/artichokehalf.bmp" width="200" /></a></div><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Remove spikes with a melon baller or small knife.</li>
<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-uBUxRK1onBY/ThNzR_IrVPI/AAAAAAAAAPo/wFb_PN4x2rw/s1600/artichokestickers.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="132" i$="true" src="http://2.bp.blogspot.com/-uBUxRK1onBY/ThNzR_IrVPI/AAAAAAAAAPo/wFb_PN4x2rw/s200/artichokestickers.bmp" width="200" /></a></div><li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Place artichoke halves in a gallon size zip loc with olive oil, minced garlic, balsamic vinegar, and crushed black pepper. Seal. Move artichokes around to season evenly. Let rest for 5-10 minutes.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Place artichokes on the grill on medium high 5-10 minutes per side.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Let cool and enjoy.</li>
</ol><div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-ApL2GcKzlE0/ThNzZeMxKGI/AAAAAAAAAPs/jJnxvLTA-nQ/s1600/roasted+artichoke.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" i$="true" src="http://2.bp.blogspot.com/-ApL2GcKzlE0/ThNzZeMxKGI/AAAAAAAAAPs/jJnxvLTA-nQ/s320/roasted+artichoke.jpg" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-25591869298305275902011-06-28T16:02:00.000-07:002011-06-28T16:02:59.224-07:00Fueling Before a WorkoutYou're ready to hit the gym...debating about that pre-gym snack...should I save on the calories and skip it? Skimping on the calories before the gym means an even greater burn right?<br />
<br />
Well think of it this way....would you attempt to drive you car on empty or almost empty?? Risk putting stress on the engine and embarrassingly breaking down in the middle of the road having to fork over the dough for a tow...not so much!<br />
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Well think of your body the same way. Your body works so much more efficiently, just like a car, when it is properly fueled. That pre-workout snack gives you the energy to really push thru that workout, making the most of your time, rather than just dragging through each exercise.<br />
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You want to aim for a 100-200 calorie snack that is easily digested. Try to aim for foods lower in fiber and quick in gastric emptying a good 30 minutes prior to your sweat sess. Search for easily digested foods so that your body has already digested them when it comes workout time; those workout tummy aches result when the body is still in the digestion process and you start pushing it to get active.<br />
<br />
The best pre-workout snacks are higher on the carb side and about 25% protein. Think a piece of whole wheat toast and almond or peanut butter, a small apple and half a string cheese, single serving Greek yogurt, apple and nut butter, half whole grain bagel and jam, cereal with reduced fat milk or almond milk, a banana, Kashi bar.... Find the best snack for you. Everyone's body works differently.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-IJ8QK80jdTA/TgpdaFZT-5I/AAAAAAAAAPg/CSFqx3rPoVs/s1600/pb+toast.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" i$="true" src="http://1.bp.blogspot.com/-IJ8QK80jdTA/TgpdaFZT-5I/AAAAAAAAAPg/CSFqx3rPoVs/s1600/pb+toast.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div> And no worries if you are serious about your workout you will burn thru this in the early stages of the workout. <br />
<br />
Remember to fuel that engine. You only get one! Take care of it.Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com2tag:blogger.com,1999:blog-6422465514643796224.post-69703934910601479712011-06-22T14:10:00.000-07:002011-06-22T14:10:18.096-07:00Saucy Chicken BurritoChipotle burrito craze has hit us hard! I mean truly who can turn down a tasty burrito. Seems like everything tastes better wrapped in a blanket. Yet those seemingly healthy concoctions are actually very high in sodium, fat and calories. So when summer hits does that mean give up the burritos?? Well that would suck! <br />
<br />
The answer lies in the cooking! Get the fry pan sizzling and try this recipe!<br />
<br />
<em>Ingredients:</em><br />
<ul><li>1 tbsp olive oil</li>
<li>2 tsp minced garlic</li>
<li>1 tsp cilantro</li>
<li>1 diced habanero</li>
<li>2 chopped chicken breasts</li>
<li>1-2 tsp shiracha (depending on desired heat)</li>
<li>1 thin chopped white onion</li>
<li>1 chopped red bell pepper</li>
<li>2 c chopped cherry tomatoes</li>
<li>1/2 c sliced mushrooms</li>
<li>1 can of Trader Joes cuban beans</li>
<li>2 handfuls of spinach</li>
<li>Carb Cutting Sonoma Tortillas (this is where often times most of our burrito calories can be found)</li>
</ul><em>Directions:</em><br />
<ol><li>In a large fry pan heat olive oil and garlic for 1-2 minutes on high.</li>
<li>Reduce to medium high, add habanero and cilantro. Cook for another 1-2 minutes.</li>
<li>Add chicken breast and shiracha. Cook for 5 minutes, stirring occasionally.</li>
<li>Add chopped onion heat for 3 minutes, stirring occasionally.</li>
<li>Add sliced bell pepper, tomatoes, and mushrooms for an additional 5 minutes.</li>
<li>Add the can of Trader Joes mix and spinach. Cover and cook anther 5-7 minutes until spinach has wilted.</li>
<li>Mix evenly and let rest on low. Heat up tortillas individually on stove top.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Stuff the burritos and enjoy</li>
</ol><br />
<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-myVMFs1wlo0/TgJZXBoG68I/AAAAAAAAAPY/oKviRVJZwEI/s1600/chicken+veggie+burrito.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" i$="true" src="http://1.bp.blogspot.com/-myVMFs1wlo0/TgJZXBoG68I/AAAAAAAAAPY/oKviRVJZwEI/s320/chicken+veggie+burrito.jpg" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-5921034568697033492011-06-15T14:39:00.000-07:002011-06-15T14:39:52.720-07:00Nutritionally Dense?We've all had that time where we have sat in front of the TV with a bag of chips mindlessly munching until the thing was gone when we only meant to eat a few. We are left feeling bloated and full but yet still hungry. Still hungry having just ate almost 700 calories?? Why??<br />
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Our bodies needs various vitamins and minerals to operate efficiently. Even if we consume well beyond our calorie requirement the body will signal hunger until it gets those vital nutrients.<br />
<br />
Looking back at the bag of chips example; most of us have to consciously say "No More, Step away from the chips!" Chips and most salty snacks provide the body with barely any nutrition; so the body still in search of that nutrition boost signals the brain to keep on munching. Try the same thing with bananas. A medium banana is around 110 calories. Try eating 6 of those (similar to the calorie consumption of the chips). Not happening right? But why aren't all calories equal?? I can easily eat 700 calories of chips why not 660 calories of a banana.<br />
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The banana is nutritionally dense! The body gets many vitamins and minerals from this quick snack. The body is satisfied when it gets what it needs!<br />
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Watching your waist line? Sick of starving yourself on diet after diet, yo-yoing back in forth?? Stick with a variety of tasty nutrient dense foods (more bang for your calorie count) and you will satisfy mouth and tummy! Look to those foods straight from the earth for the purest-dense foods. Make your diet pretty with lots of color; color signifies a certain vitamin or mineral. More colors = more vitamins and minerals.<br />
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<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-eXfv9Ez6Xmo/Tfkk6bxa6AI/AAAAAAAAAPU/wAccwzBaOi8/s1600/nutrition.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://1.bp.blogspot.com/-eXfv9Ez6Xmo/Tfkk6bxa6AI/AAAAAAAAAPU/wAccwzBaOi8/s320/nutrition.jpg" t8="true" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0tag:blogger.com,1999:blog-6422465514643796224.post-61908251484152962902011-06-09T08:14:00.000-07:002011-06-09T08:14:08.466-07:00Salsa Chicken BitesThis is a great appetizer on its own or can also be used to top salad, pizza or a healthy grain.<br />
<br />
Ingredients:<br />
<ul><li>3-4 chicken breast fillets, chopped</li>
<li>1 – 16 oz jar of chunky salsa, such as Newman’s Own (opt for low sodium)</li>
<li>¼ c chopped fresh parsley</li>
<li>1 tbsp curry powder</li>
<li>1 tbsp olive oil</li>
</ul>Directions:<br />
<ol><li>In a medium fry pan heat olive oil on medium high.</li>
<li>Toss chopped chicken in curry powder.</li>
<li>Add seasoned chicken to heated olive oil. </li>
<li>Add salsa and parsley, stir evenly. Reduce to medium. Cover and cook for 15-20 minutes.</li>
<li style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">Serve and enjoy.</li>
</ol><br />
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<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-_EzDkK2FI9c/TfDjEbPVpOI/AAAAAAAAAPQ/Y2v5JCxY3MU/s1600/salsa+chicken+bites.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://4.bp.blogspot.com/-_EzDkK2FI9c/TfDjEbPVpOI/AAAAAAAAAPQ/Y2v5JCxY3MU/s320/salsa+chicken+bites.jpg" t8="true" width="320" /></a></div>Your Pristine Performancehttp://www.blogger.com/profile/04436487592294632090noreply@blogger.com0