Sunshine Says: Just let it happen

Blue Toad on Etsy

I'm a pretty laid back person. I don't sweat the small stuff, I'm happy by nature, and I try to see the positives. But every once in a while I get stuck. Stuck on what's supposed to happen next, how life supposed to go, and feeling like I should do something about it.

My friend Bridgett is back in town for 6 months for Natural Chef school. We've been able to spend some together and catch up and pretty much talk each other's ears off. Walks, lunches, workouts. She has a great perspective on life. She takes things as they come. She listens to her heart. The other day we were talking about journaling. Journaling is a great way to get things off your mind and and get some insight on your thoughts when you feel "stuck". It allows you to take a third person look at yourself, your situation, your ideas, and can give you a clearer perspective.

I know I'm getting philosophical here :)

Health is an overall state of well being. It's not just about exercise and food. We try to control so much of what happens around us that we forget to just live in the moment, let life be, just let it go. Journaling could be a way to allow us to do just that. Plus, look at these fun journals I found on Etsy.....

Sunny Side Up: Bodypump

When I was at Cornerstone Health and Fitness in Doylestown, PA they were just introducing Bodypump into their Group Exercise program. I took a few practice class with Instructors and ended up with a great workout every time! I decided to give it a try again on Saturday and I was, once again, given a great workout!

The class strengthen your whole body by performing exercises with a barbell. It's a "Back to Basics" kind of class with squats, lunges, biceps curls, etc. The movements are scripted to music so you are always moving with the beat. I don't normally love to do traditional strength training but I have to say I am HOOKED!

The best part? It gave me some new ideas for my classes at Pilates ProWorks!

If your gym offers this class give it a try!!

In Health,
Tricia

Edamame Salad

This is a quick and easy recipe to use as an entree for lunch or dinner. You could also serve it on the side or have it as a quick snack!

Edamame Salad

One Cup of Cooked edamame

2 ears of corn, cooked, and cut of the cob (or a can of corn, cooked)

Half a red onion, diced

A bunch of asparagus, chop off just the tops

1/4 cup of pine nuts

One Avocado, Sliced

One Lime

Olive Oil- for sauteing 

Salt/ Pepper

*OPTIONAL- one diced serrano or jalapeno (diced once the seeds and membrane are removed) for extra spice

Saute the pine nuts until golden brown, and set in a bowl
Saute the onion and corn until soft, add to the bowl
Chop asparagus and saute until cooked through, slightly charred on the outside

Toss all ingredients in the bowl, squeeze fresh juice from one lime and add a good olive oil. Salt and Pepper to taste and serve.

Enjoy!

In Health, 

Tricia

Weekend Warrior- Outside Obstacle Course

Getting outside to exercise is great for the mind, body, and spirit. Studies show that exercising outdoors gives you more energy, a positive attitude, and may decrease tension, anger, and stress. This weekend get outside with this 30 minute Weekend Warrior Obstacle Course!

1. Walk or run for 5 minutes
2. 20 push ups
3. Walk or run for 5 minutes
4. 20 Squats
5. Walk or run for 5 minutes
6. 20 lunges
7. Walk or run for 5 minutes
8. Hold a plank for one minute
9. Walk or run for 5 minutes
10. 20 ab crunches

Enjoy! Post on Sunshine Fitness Facebook Page and let me know if you tried it!
In Health,
Tricia

Sunny Side Up- Yoga

Just recently I vowed to add Yoga into my exercise routine three times a week. It always what I put off. I had the chance to take a friend's class this week at our studio. It was fantastic! I'm a little sore in the shoulders and arms and I love the feeling I felt for the rest of the afternoon.

Check her out at http://web.me.com/jennperell/ALOHANANDA/ALOHANANDA.html

Spaghetti with beans and veggies

Need an easy recipe? I make this when I am craving pasta. It's filling, healthy, and super easy! Use whole wheat spaghetti, its a better alternative to regular pasta which has been stripped of nutrients. White beans are high in protein, Iron, Calcium and fiber and low in fat. The vegetables in this recipe can be traded out for any other veggies or add more in. After dinner take a 20 minute walk to aid in digestion and relax after your busy day.




Spaghetti with beans and veggies

1 pound of whole wheat angel hair spaghetti
1/4 cup of fresh basil thinly sliced
1 small zucchini sliced
1 can of white beans, drained
1-2 heads of broccoli cut into small florets
2 tomatoes diced
2 tablespoons of olive oil
1 clove of garlic diced
1/2 of a red onion, diced
salt and pepper
pinch of red pepper flakes (optional)

Serves 4

1. Cook spaghetti using instructions on box.
2. In a large saute pan saute onion and garlic. Add the zucchini. One zucchini is coked add broccoli and tomatoes. Sprinkle with salt, pepper, and pepper flakes.
3. Add the beans to the saute pan and let cook about 2 minutes.
4. Add the cooked spaghetti to the saute pan and mix until coated.
5. Right before serving sprinkle with basil.

Enjoy!
In Health,
Tricia

Fall 5- Day Detox

Fall is the perfect time to detox your body. As the seasons change and we move from the warmer months of summer to the cooler months of autumn our bodies begin the readjustment for the cooler weather. It also means that the holidays are coming soon (10 weeks till Thanksgiving!). My 4 week plan, available in November beings with this Warm-Up Week Detox Plan.


Take some time this week to slow down, reconnect to yourself, and make goals for the last few months of 2011.



1. Drink 8 glasses of water per day. Start your day with a glass of cool weather. Have water with every meal. Add lemon to your water to help detoxify your liver.
2. Do not eat processed foods. Anything with more than 5 ingredients is processed.
3. No caffeine or alcohol. Instead have tea (green tea is okay and encouraged), water or natural juices if you have a juicer.
4. No dairy products. That means cheese, eggs, milk, yogurt, etc. Dairy causes mucus in the body and may cause inflammation.
5. Walk for at least 20 minutes a day. 
6. Practice Yoga for at least 20 minutes 3-5 days. 
7. Fish. Although I suggest having no animal products this week, fish is okay.
8. Eat breakfast within one hour of waking up. 
9. Do not eat anything less than 3 hours before bedtime.
10. Eat organic and local whenever possible. 


A Typical Day:


Wake Up-
-A glass of water
-20 minutes of Yoga or your 20 minute walk
- A cup of herbal tea
-Smoothie or fresh fruit for breakfast with a handful of almonds
Smoothie Recipe:
1 cup of strawberries
1 cup of blueberries
1 whole banana
1 cup of almond, soy, or rice milk. 
Blend till smooth.


Mid- Morning-
- Have a snack of fruit or veggies
- A glass of water
Veggie snack:
Carrots, celery, radishes, and/or broccolli 
Hummus for dipping


Lunch-
- A glass of water
- Soup and or salad for lunch
- Take a walk if possible
Salad Recipe:
Lettuce, carrots, tomatoes, onion, broccoli, sprouts, peppers
1/2 cup pf quinoa
1/2 cup of grabanzo beans or beans of your choice
2 tablespoons of sunflower seeds
Top with balsamic vinegar or this Honey Mustard Dressing:
Whisk together 2 tablespoons of honey with 2 tablespoons of Dijon mustard 


Late Afternoon-
- A glass of water
- Fruits, Veggies, handful of nuts
- A cup of herbal tea
Snack Ideas:
Apple slices with sprinkled cinnamon
Raw nuts with dried fruit of your choice
Guacamole with raw veggies
Tomato slices with fresh basil


Dinner-
- A glass of water
- Steamed veggies, brown rice, and beans or fish
- Take your 20 minute walk after d inner if you haven't already

Good luck!
In Health,
Tricia