Archive for the ‘Nutrition Guidelines’ Category

Today’s Harvest from our Winter Garden!!!

Harper Harvest is rockin’!!!!  Today we (OK…I mean BEN) harvested both these amazing Brussels Sprouts & Carrots!!!!  LOVE!!!!!!

I can’t wait to make my sauteed Brussels Sprouts!

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A Dose of Iron & Nutrients!!

Add a bunch of chopped kale to your grass fed beef, bison or ground turkey. You won’t even taste it and it will increase your iron & nutrient intake by a BUNCH! Sauteeing your greens like kale or spinach in a fat source like coconut oil or into your grass fed beef increases the amount of absorbable iron by 30%!!!

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Lemons…Food is your Prevention & Cure!!!!

Amazing Frozen Lemons

All it is…..is a frozen lemon

 Many professionals in restaurants and eateries are using or consuming the entire lemon and nothing is wasted.

How can you use the whole lemon without waste?

 Simple.. place the washed lemon in the freezer section of your refrigerator. Once the lemon is frozen, get your grater, and shred the whole lemon (no need to peel it) and sprinkle it on top of your foods.

 Sprinkle it to your vegetable salad, ice cream, soup, cereals, noodles, spaghetti sauce, rice, sushi, fish dishes, whisky, wine…. the list is endless.

 All of the foods will unexpectedly have a wonderful taste, something that you may have never tasted before.

Most likely, you only think of lemon juice and vitamin C. Not anymore.

 Now that you’ve learned this lemon secret, you can use lemon even in soups & stir-fry’s.

 What’s the major advantage of using the whole lemon other than preventing waste and adding new taste to your dishes?

 Well, you see lemon peels contain as much as 5 to 10 times more vitamins than the lemon juice itself.

And yes, that’s what you’ve been wasting.

 But from now on, by following this simple procedure of freezing the whole lemon, then grating it on top of your dishes, you can consume all of those nutrients and get even healthier.

 It’s also good that lemon peels are health rejuvenators in eradicating toxic elements in the body.

 So place your washed lemon in your freezer, and then grate it on your meal every day. It is a key to make your foods tastier and you get to live healthier and longer! That’s the lemon secret! Better late than never, right? The surprising benefits of lemon!

Lemon (Citrus) is a miraculous product to kill cancer cells. It is 10,000 times stronger than chemotherapy.

 Why do we not know about that? Because there are laboratories interested in making a synthetic version that will bring them huge profits.

 You can now help a friend in need by letting him/her know that lemon juice is beneficial in preventing the disease. Its taste is pleasant and it does not produce the horrific effects of chemotherapy.

 How many people will die while this closely guarded secret is kept, so as not to jeopardize the beneficial multimillionaires large corporations?

 As you know, the lemon tree is known for its varieties of lemons and limes.

 You can eat the fruit in different ways: you can eat the pulp, juice press, prepare drinks, sorbets, pastries, etc…. It is credited with many virtues, but the most interesting is the effect it produces on cysts and tumors.

 This plant is a proven remedy against cancers of all types. Some say it is very useful in all variants of cancer. It is considered also as an anti microbial spectrum against bacterial infections and fungi, effective against internal parasites and worms, it regulates blood pressure which is too high and an antidepressant, combats stress and nervous disorders.

The source of this information is fascinating: it comes from one of the largest drug manufacturers in the world, says that after more than 20 laboratory tests since 1970, the extracts revealed that It destroys the malignant cells in 12 cancers, including colon, breast, prostate, lung and pancreas…

The compounds of this tree showed 10,000 times better than the product Adriamycin, a drug normally used chemotherapeutic in the world, slowing the growth of cancer cells.

 And what is even more astonishing: this type of therapy with lemon extract only destroys malignant cancer cells and it does not affect healthy cells.

So, give those lemons a good wash, freeze them and grate them. Your whole body will love you for it!!!!!

AmyApproved = Creating Harmony Through Fitness & Whole Foods!!

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Miranda Before & After…33 Pounds Down…WOW!!!

11 year old Miranda has been on a weight loss journey these past 4 months and has LOST 33 POUNDS!!!!!  Click here to read a blog I wrote at the beginning of her journey.

Here is Miranda after she had lost her first 13 pounds (front row – red shirt):

Here is Miranda now after losing 33 lbs, completely changing her eating habits & exercising regularly:

Miranda has also learned to cook for herself.  Here is her breakfat yesterday which is an omelet made with an omelet maker, shredded sweet potatoes with cinnamon, and salsa.

Here is what Miranda had to say about her journey:

“Amy I have been so happy I have been eating good I feel like I have said that I can do this and that its not hard when you run I love my new and amazing life.”

Miranda I am SOOOOO very proud of you!!!!!!!!

You are inspiring the millions of overweight children & proving that exercising & eating whole foods will correct your health problems. Do not give up as these disciplines will carry over to your everyday life & create an amazing successful future for yourself.

Amy Approved = Creating Harmony Through Fitness & Whole Foods

Check out Amy’s online Fitness Superstore = ShapeItUp.com!!!

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Happy Thanksgiving – A Day of Gratitude!!

Be THANKFUL for everything that surrounds you today.  Your family, good energy, CLEAN food, friends, laughs, the sunshine, running partners, love, football, fun & the quality of your day.  So many people always want what they don’t have.  Take a look around you and be THANKFUL for what you already have.

Amy’s tip of the day:
*EXERCISE – wake up before everyone else & MOVE MOVE MOVE!
*Eat a plate of food (yes whatever you want) but DON’T go for seconds… *Eat a piece of pie but cut it in half…
*If you are going to drink like a fish…Eat like a bird!

Are you ready for the holiday season? Don’t wait until January 2nd to get fit – I CHALLENGE you to be more fit BEFORE the holidays than after. Lose those 2 pounds NOW, cut out dairy NOW, skip dessert NOW, do the last 3 reps NOW. Start TODAY!

ENJOY your Thanksgiving holiday!!

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Amy Harper is a certified personal trainer and also owns a fitness superstore that can supply you with all of your fitness equipment needs.  Check out our site: ShapeItUp.com!!

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Squash is IN Season!!!


Squash is super nutritious, warm, sweet, EASY, inexpensive & is IN season right now.  Here are a few of my favorite recipes:

Butternut Squash
Butternut & bison or beef
Same as above with brussels sprouts
Meatball Veggie Soup
Butternut Squash Soup (horrible photo but great soup!)
Veggie Stirfry
Roasted with grapeseed oil, salt & pepper
Leftovers chunked into my salads for a 5 minute lunch

Acorn Squash
Stuffed Acorn Squash
Roasted Balsamic Acorn Squash ***My FAVORITE!
Roasted Acorn Squash Mash ***GREAT for Thanksgiving!
Roasted with coconut oil, salt, pepper & cinnamon

Spaghetti Squash
Spaghetti w/ Meatsauce
Spaghetti Squash warm w/ salt, pepper & Bragg’s flakes – YUM!
Spaghetti Squash mixed into my salad

Get eating your squash this Fall season…Amy Approved!!!

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Want To Lose Weight? Cut Out These 7 Foods…

1.  Dairy
2.  Wheat
3.  Corn
4.  Soy
5.  Peanuts
6.  Eggs
7.  SUGAR

So many people are walking around with leaky gut syndrome and have no clue.  Symptoms are: joint pain, weight gain, sleep apnea, skin problems, sluggishness, fatigue & digestive problems just to name a few.  Cutting out these 7 food ENTIRELY (110%) for 21 days could change your world.  Now I say 110% because if you even take one bite of something above your body will react to the food and you literally have to start all over from day 1.

Most people who do this challenge lose 5-7 pounds in the first week!  They can’t believe how much better they feel, their skin clears, they waistline shrinks, they have energy like never before, they sleep well….On and on…

Are you up for the challenge???

Here is an example of WHAT to eat:

Breakfast:
Fresh squeezed lemon or ACV in water
Fresh juice (apple, carrot, lettuce & cabbage)

Then one of following:
1.  Kale smoothie (kale, cucumber, flaxseeds, unsweetened coconut milk, cinnamon, frozen berries & small orange) 
2.  Raw almond butter & fruit
3.  Smoked salmon, 1/4 avocado & 1 grapefruit

Snack:
10-15 raw almonds
1 grapefruit

Lunch:
1.  Chicken breast, BIG salad, 1/2 baked sweet potato, 1/4 avocado & vinegar based dressing
2.  Cod salad w/ sweet potato
3.  Leftovers from last nights CLEAN dinner

Snack: (IF hungry)
1.  5 walnut halves & 2 large organic carrot sticks
2.  GT’s organic raw Kombucha & small handful pumpkin seeds

Dinner:
1.  Bison or Beef & Butternut Squash 
2.  Turkey Lettuce Wraps
3.  Chicken Noodle Garden Stir Fry

Do you need help with recipes, taking out these foods, nutrition feedback, meal planning etc??  I offer online nutrition & fitness consultations.  Just contact me at amy@ShapeItUp.com for details.

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Prep Your Food for a Healthy Week

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We are re-modeling our kitchen at the moment…Ok well for a VERY long moment…at least 4 weeks….So I am KITCHENLESS!  Crazy…  So I am finding new ways to eat clean, prep & NOT eat out every night!  Week one went well, but I have to admit it was challenging!

So today (Sunday) I am prepping a bunch of veggies & am cooking a pork in the crock pot.  This will give us leftovers for a good two days worth of lunches.  I wrote a blog awhile back called: Prep is Key To Success and this is soooo true!  When you and your family are starving and you have nothing thawed, planned or readily available for easy quick meals you are most likely going to eat out, grab from the grocery deli or make box mac & cheese.  NO NO NO!  PREP PREP PREP!!!!!  Make sure you read my blog link above for some easy, great prep tips.

This above dish I took a big spoonful of organic unrefined coconut oil & sauteed the butternut squash (I bought the pre-cut ones at Costco) with a little salt until lightly softened.  I added water to make sure they didn’t burn & were able to cook thoroughly.  In the meantime I cut up my brussels sprouts, broccoli, 1 carrot & zucchini.  I then added the other veggies, balsamic vinegar, salt & stirred often to assure everything was evenly cooked.

INGREDIENTS:
Costco pre-cut butternut squash (1/2 package)
15 + brussels sprouts, quartered
1 small head broccoli, chopped
2 small zucchini, chopped
1 carrot, chopped
1.5 tbsps organic unrefined coconut oil
Salt
Balsamic Vinegar

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Paleo Bread!

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Ingredients:
Purified Water
Organic Coconut Flour
Egg Whites
Psyllium
Organic Apple Cider Vinegar
Baking Soda

YEP that’s it!! No wheat / gluten or preservatives! And the best part is it only contains 40 calories per slice & has 5 g of fiber!!! It was a little bit expensive ($7.50 per loaf at New Frontiers), but worth every cent!!

Today I made a smoked salmon sandwich with 2 slices bread, 3 oz smoked salmon, organic mustard, cucumber slices, 1/4 small avocado & a huge handful of spinach.

Check your local health food store to see if they carry this product!!

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Maddi (sister), Jo (auntie), Miranda & Stephanie (mom) after their Sunday run

11 year old Miranda was on the brink of type 2 diabetes when she decided to take control of her health, life & future and CHANGE! I saw her this past weekend and I asked her to write me a paragraph on what her health & fitness goals were. Here is a small portion of her beautiful letter:

“My goal is to have a beautiful life where there are no bullies and feelings that I am not beautiful. I would love to get down to 140lbs. At 9 years old I weighed 180. My future is being a teacher chef & I would love to go to college. In the past three weeks I have changed a lot. I have lost 13 pounds & am so proud of my accomplishments. When I am done running, walking or any exercise I feel like I am hurting but it makes me happy. My mom & entire family is amazingly awesome and are helping me through this process. My auntie Jo is my running buddy. I love how I look I’m so happy!”

Wow… What a powerful paragraph from an 11 year old who is taking control of her life, health & future! Because of her determination her entire family is benefitting. Her Mom Stephanie, Aunt Jo & sisters join her on her runs & help her prepare healthy food. Miranda has no clue how much she is helping the adults. Health & fitness is contagious & Miranda is making a huge impact.

Miranda I am so very proud of you!!! I am here for you to help you through your journey. Do not give up. Yes there will be days you don’t want to exercise & meals that you don’t eat perfectly. Just know to start again the next day / meal & get right back on track!

You are inspiring the millions of overweight children & proving that exercising & eating whole foods will correct your health problems. Do not give up as these disciplines will carry over to your everyday life & create an amazing successful future for yourself.

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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Miranda & mom Stephanie movin’ it!!

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