Check out this link. Amazing information.....http://health.yahoo.net/experts/eatthis/20-habits-that-make-you-fat

In health,
Sarah

I just made the most delicious salad that is vegetarian and packed with protein. I'm invited to a BBQ and this will be my main course. It was so quick and easy to make.

Chick Pea and Arugula Salad
3 tablespoons extra virgin olive oil

1 tablespoon minced garlic

Salt and freshly ground black pepper

1 1/2 cups cooked or drained canned chickpeas

2 tablespoon white wine vinegar

1 teaspoon honey

4 cups arugula leaves

1 cup of cubed provolone

2 stalks of scallions chopped
Place garbanzo beans, cheese and scallions into a mixing bowl.  Place olive oil, vinegar, honey, minced garlic, and salt and pepper into a bowl and whisk to combine.  Toss over garbanzo beans and toss to coat.  Spoon over a bed of fresh arugula leaves and toss.  Serve room temperature or chilled.

1. Find a workout buddy. Find someone who wants to achieve similar goals and can go during the same times as you. You’ll be less likely to put-off working out if you know someone is counting on going with you. Workout buddies can also help push and challenge you, but remember, its a two-way street!

2.  Do it for yourself. You have to want to make physical changes or to keep a healthy lifestyle for yourself. 
3. Push yourself. It’s easy to go to the gym, sit on a bike and pedal away for 30 minutes without breaking much of a sweat. If you are going to the gym, you might as well make the most of it. If you bring a book or magazine, you’ve already lost the battle. You should leave feeling like you pushed yourself and made a good use of your time.

4. Mix it up. Good workouts can happen outside of the gym. Get a good cardio session by going on an outdoor hike, playing an outdoor sport or by going on an an outdoor run Sometimes you just need a change of venue to stay motivated and to make your workout exciting. 5. Make a list. Sometimes writing your fitness goals down will help you stay motivated. It helps to visualize what you are trying to achieve by working out. Try to read your list before working out to remind yourself why you are there.

6. Stay Committed. Determine how many days a week you want to workout and aim to be consistent. Seeing results is a great way to stay motivated but you’ll never see results if you don’t have a consistent routine.

6. Don’t get discouraged. If you aren’t seeing results right away, don’t give up. If you stick with a consistent routine, you should start seeing results within 3 months. If you aren’t getting the results you want, try making adjustments to your diet. Remember, eating healthy is just as important as working out.

I haven't blogged in a few months and anyone who has been following me, I'm sorry. I have been working a lot and looking into different dietary lifestyles. I'm working on my health coach certification which has added to my busy life. I guess my message is its okay to try new things and see if they work. I have been changing my diet trying to figure out how food makes me feel. I have realized for me, eating whole foods that are clean is the only way for me to eat and stay motivated. I have tried incorporating other foods and taking foods away. Understanding the chemical relationship as well as the emotional relationship with food is a long road with many bumps in the road. Don't feel discouraged if something doesn't work for you. Just change it! If you need any help with food and or fitness questions contact me.
Oh and I'm committed to blog once a week so you'll be hearing from me much more often!!!!!

In health,
Sarah

I have been a vegetarian for the majority of my life. Unlike many of my vegan and vegetarian friends I chose this life style because I hated the taste and texture of meat. Which might seem lame but is the truth. 

Over the last few weeks, I have been discussing and researching transition to eating meat again. It honestly makes me nervous but from the research that I have conducted since the topic was brought up to me I can see the important of eating meat that is organic, clean of added hormones and chemical. The article that has intrigued me the most is from Antonio Valladres from healthyurbankitchen.com Take some time to read it. A worthwhile read.

So the question still remains will I eat meat again or not. I’m still not sure but I am considering all perspectives.

Email me if you have thoughts or questions.

Today is day 6 of the 21 day sugar detox. I feel pretty amazing. My thought are clearer and my performance is getting better each day. The first few days, I was a bit irritable, tired, and had difficulty with my normal workout schedule but that was better after day 3.I believe in this program  I'm excited about sharing more of this journey.

Today I started Day 1 of a 21 day sugar detox. Erin Huggins created this program called The Sugar Smackdown to help with sugar and carb cravings. I thought because I eat pretty clean (if a food has more than 5 ingredients I won't eat it) it would be a snap. Day one is already kicking my butt. I'm crabby but I know this is part of the process. I'm in the for the long haul and over the next 21 days I'll write a bit about how I'm feeling and what I'm eating but as for today I miss putting Stevia in yogurt and granola! 
Stay tuned!!!!
In health,
Sarah 

 Keeping a food journal of your eating can help you determine which habits need breaking  and how you can get back on the path of eating right. It is important to be true to yourself and be accountable. It is eye opening to see that you ate your toddler's Goldfish or those candies from your co-worker's Candy Jar.

Steps to start a food journal:
1.Record days and times of your meals and snacks.
2.List the food and the serving size.
3.Write down the reason for eating. (Hungry, bored, upset)
4. Note where the meal or snack took place. (Home, work, a restaurant)

1 Determine your motivation for eating. Are you truly hungry when you eat? If not, are you eating for emotional reasons?

2 Compare the types of food and portions you eat with the food pyramid. Do you eat well-balanced meals with good serving sizes? Do some areas have room for improvement?

3 Take note of your eating habits. Do you eat regularly, or do you eat a little and then overindulge later?

4 Use the above as guidelines to determine your problem areas, and brainstorm ways to repair those problems.

Having a food journal will help you truly reach your nutrition goals.