Quinoa - Lentil Pilaf

For Those Of YOU that asked About this Recipe.

I hope You Enjoy it as Much as I do!

1 1/2 tsp. extra - virgin olive oil
1/2 medium carrot, diced
1/2 medium stalk celery, diced
1/4 medium onion, diced
1/4 medium red bell pepper, diced
1/4 ground smoked paprika
1 dash ground cumin
1/4 tsp. ground turmeric
3/4 cup cooked quinoa
1/4 cup cooked lentils
1 1/2 tsp. grated lemon peel
1 1/2 tsp. fresh lemon juice
2 Tbsp. finely chopped fresh parsley

Heat oil in medium saucepan over medium - high heat. Add carrot, celery, onion, bell pepper, paprika, cumin, and turmeric; cook, stirring frequently, for 5 minutes or until tender.  Add quinoa, lentils, lemon peel, lemon juice, and parsley to cooked vegetables; heat over medium heat for 2 to 3 minutes, or until heated through. Fluff with a fork and serve.

(makes 1 serving)

Enjoy!!

Let me know how you like it at :
yvettea232@gmail.com
yvettema1@facebook.com
InstaGram - mrsbeachfit_yvette
http://www.uftbiz.com/mrsbeachfit/

Make your own Coffee Creamer.

I Saw this Posted before on FB and tried the Cinnamon Vanilla Recipe and I  LOVED it.  So I had to Look it UP again and Decided I needed to Post it On my Blog so I can Always find it. 

*I didn't make this up*

Home Made Creamer Recipes!

Start off with the same basic ‘base’ recipe.

§  14oz sweetened condensed milk

§  1 3/4 cup milk or cream (whole, low-fat, skim, almond, soy, heavy cream, half & half etc – whatever your preference, however the more fat, the more creaminess)

Mix the ingredients together well.  I like to add them to a mason jar and shake it like crazy. You could also opt to use an old (washed) creamer container.  Refer to the directions & tips at the very end of the post as well.

For those of you who want or need a sugar free option.  You can Make your own sweetened condensed milk with the sugar substitute of your choice. Now, you can make your own sugar free flavored creamer 

Starting off with the original French vanilla recipe, here’s a list of the different flavor combinations you can add to the base recipe for your own homemade custom creamer!

French Vanilla Creamer

§  2 teaspoons vanilla extract OR vanilla coffee syrup

Vanilla Bean Coffee Creamer

§  2 teaspoons vanilla bean paste

Chocolate

§  2-3 tablespoons chocolate syrup

§  (1 tsp vanilla extract, optional)

Chocolate Almond

§  1 tablespoon cocoa powder 

§  1 teaspoon almond extract

Strudel

§  1 tablespoon cinnamon

§  1 teaspoon vanilla extract

§  1 teaspoon almond extract

Vanilla Caramel

§  2 tablespoons  caramel ice cream topping

§  2 teaspoons vanilla extract

Chocolate Raspberry

§  2 teaspoons cocoa powder

§  2 tablespoons raspberry syrup

Irish Cream

§  2 tablespoons chocolate syrup

§  1 teaspoon instant coffee

§  1-2 teaspoons vanilla extract

§  1 teaspoon almond extract

Coconut

§  2 teaspoons coconut extract

Samoa (like the Girl Scout Cookies)

§  2 teaspoons coconut extract (or sub coconut milk or cream of coconut, heated & strained, for the milk/cream)

§  2 tablespoons chocolate syrup

§  2 tablespoons caramel ice cream topping

Peppermint Patty

§  2 tablespoons chocolate syrup

§  1 teaspoon peppermint extract

Cinnamon Vanilla

§  2 teaspoons cinnamon

§  2 teaspoons vanilla extract

Pumpkin Spice

§  3 tablespoons pureed pumpkin

§  1 teaspoon pumpkin pie spice

§  4 tablespoons maple syrup

§  1 teaspoon vanilla extract

Honey Vanilla

§  1/4 cup honey

§  2 teaspoons vanilla extract

Almond Joy

§  1-2 teaspoons coconut extract (or sub coconut milk or cream of coconut if you heat it first, strained, in place of the milk & extract)

§  1 teaspoon almond extract

§  2 tablespoons chocolate syrup

Sweet Cream

§  Use 1 3/4 cups of heavy cream instead of the milk in the base recipe

§  2 teaspoons vanilla extract OR the inside of a vanilla bean, scraped

§  1 teaspoon almond extract

Chocolate Orange

§  2 tablespoons chocolate syrup

§  1-2 teaspoons orange extract

Hazelnut

§  2 teaspoons hazelnut extract

Chocolate Hazelnut

§  2 tablespoons chocolate syrup

§  2 teaspoons hazelnut extract

Cinnamon Cake

§  2 teaspoons cinnamon

§  2 teaspoons vanilla extract

Salted Caramel

§  2-3 tablespoons caramel ice cream topping

§  1/2 teaspoon salt

Eggnog

§  replace milk in base recipe with equal amount of heavy cream

§  1 teaspoons vanilla extract

§  2 teaspoons rum extract

§  1 teaspoon ground nutmeg

Toasted Almond

§  2 teaspoons almond extract

Directions & Tips:

In all these recipes, anything that has a dry or thick ingredient (like cinnamon, honey, etc..) should be heated up with a small amount of your milk/cream from the base recipe so it can dissolve properly.  You don’t want grainy creamer!  Then, add the rest of the milk/cream along with the sweetened condensed milk.

If you want really creamy creamer, use heavy cream instead of milk in your base recipe.

I stick a piece of tape on my mason jar lid with the expiration date from the milk I used.  I use this as a guideline as to when the creamer should be used by.

Please feel free to play around with amounts of extracts and other ingredients used if you like stronger or less intense flavors!!  And, let your imagination turn, and make up your own combinations. Use this as inspiration to create your very own perfect homemade flavored creamer!

source unknown*

Have Fun with your New Coffee Creamer!

BMI

Do you know your BMI?
Calculate your BMI from the link.


http://www.calculatorcat.com/health/bmi-calculator.phtml


Then Read this great info I found on upwave.com.

 by Diana Kelly

THE Rumor: You can have a normal BMI but still be overweight

If you’re striving to maintain a healthy weight or your doctor tells you to lose a few pounds, you might think it’s wise to have a body mass index (BMI)number that puts you in the “normal” range -- especially since researchers recently found that there's a direct link between high BMIs and heart failure. But what if your BMI number seems unrealistic for your body type and height? Does that mean you’re considered overweight or obese? And if you do fall in the normal range, does that mean you’re “healthy”?

The Verdict: The BMI chart has limits

According to the Centers for Disease Control and Prevention, a BMI of 24 or lower means your weight is normal, 25 to 29 means you’re overweight and 30 or higher means you’re obese. “The BMI number is generally used as a screening tool,” says Dr. Derrick Cetin, DO, a Cleveland Clinic obesity specialist. “It’s a measure of the body shape and is a predictor of body fat, mortality and morbidity.”

And yet, the BMI calculator has its limits. For one thing, you can lose fat and gain lean muscle, and your BMI number will stay the same because the chart only accounts for height and weight. Likewise, it could place a bodybuilder in the obese category due to his or her weight, even if said weight primarily consisted of lean muscle, not fat. And it could place an older person with a lot of body fat in the normal category, simply because he or she has a seemingly healthy weight. No matter what your age, if your body weight is normal yet you have a high percentage of body fat, you might be “normal-weight obese.”

Let’s say you’re a 30-year-old, 6’ tall person who falls into the 25 to 29 “overweight” category of the BMI chart. “That patient might think I [as their doctor] want them at a weight of 160 pounds [even if] they’re currently at a weight of 250,” says Dr. Cetin. “That’s unrealistic. I’m not asking them to get to a weight that’s in the ‘normal range’ of the BMI chart. I’m asking them to get to a healthy weight and to lose 10 percent of their body weight. Many obese patients I see... think they have to get to a normal BMI range, but that’s not realistic for most.”

At the Cleveland Clinic, patients with BMI’s over 30 are often told to lose a few BMI points. It usually translates to about five pounds per BMI point, says Dr. Cetin. “But people don’t even know what a BMI is in the first place,” he says. “I get them to understand that when their BMI is high, they are at risk. Mortality and morbidity risks go up. I’ll tell them I want them to lose 10 percent of their body weight in six months -- and most people can do that.”

Losing 10 percent of your body weight has been proven to have significant health benefits. According to Dr. Cetin, it can lower your risk for diabetes, improve blood pressure and cholesterol numbers and help with sleep apnea, to name just a few. “You’re looking for a weight loss that helps make improvements on the underlying health conditions you have,” he says.

As for total body fat, you want it to stay under 25 percent for women and under 30 percent for men. But the numbers are age-specific: Ideally, 28- to 40-year-old women would have 21 to 33 percent body fat, while men in that age range would have around 19 percent. (Men naturally carry more muscle mass, but we all lose some as we age, according to Dr. Cetin.)

Measuring waist circumference helps screen for possible health risks that come with being overweight or obese. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes, according to the National Institutes of Health. Having a waist size that’s greater than 35 inches for women or 40 inches for men increases that risk. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Take the measurement just after you breathe out, and log the number. Track your waist measurements weekly after you hop off the scale, and you’ll have a well-rounded perspective on your weight.

Find me at yvettema1@facebook.com

yvettea232@gmail.com

www.beachbodycoach.com/mrsbeachfit

New Month New Challenge!

Hooray for October!  WE have now got Amazing Arms now lets move on to our Legs!

Squat Challenge this month!

Stay Tuned on my Facebook page https://www.facebook.com/MrsBeachFit.Yvette

I'll be mixing it up Almost Daily.  I'll Also be Posting Clean Eating 

Tips!  

Let's Make this Month Count!!  So all that Candy Doesn't weigh you Down!!

Also find me - InstaGram - mrsbeachfit_yvette

www.uftbiz.com/mrsbeachfit

www.beachbodycoach.com/mrsbeachfit

yvettea232@gmail.com

Happy September!!  Wow, This year is just flying by way too fast.  Even my 11 year old daughter told me this morning, that she can't believe how fast the year has gone by. 

So Before you know it it'll be another year with other goals.  Don't wait!  You still have time to Reach some of your goals from this year!

To start out let's get you started with the Arm Challenge. I started this last week on the first but I think you still have time to Start and even catch up!

To Make sure you Get daily Reminders follow me at https://www.facebook.com/MrsBeachFit.Yvette

I send out daily reminders and I will post a new challenge Next month also!  

If you really Want to Meet your Health and Fitness goals before the year is up then contact me and we can choose the right direction for you to go!! 

Find me at yvettea232@gmail.com 

www.beachbodycoach.com/mrsbeachfitInstaGram at mrsbeachfit_yvette

Advice from Tony

I Love Tony Horton!

I've seen him speak twice in person about Healthy eating and it effects our bodies.
He makes it FUN and easy to understand.  If you have one of his programs he is the Same in person as he is on the Video!

I love that about him too.  He has Integrity and that goes far with me. So here is some info from Mr. Tony Horton about food and eating right.

Tony Horton

Gob Talk

Every single meal, snack and beverage has an effect on your mind, body and spirit. Fast food, sweets and alcohol accelerate the probability of behavior related illnesses and an early death. Every processed morsel and mind altering libation you consume has some kind of negative impact on how you look, act, think, sleep and feel. It's different for everyone but the facts are clear. Unhealthy choices make for unhappy unhealthy people.

Healthy whole foods on the other hand feed the mind, body and spirit. Fruits, vegetables, whole grains, lean proteins and healthy fats allow your brain and body to work for you not against you. When you're well nourished and properly hydrated you're more productive, creative, patient and happy. I'm not asking you to be perfect. Cheat snacks here and there help with the cravings, but do yourself a favor and avoid going on a fast food beer bender for an entire day. It will cancel out a whole week's worth of good behavior.

Want to Start P90X or another of his Programs? 

Contact me For Help in Choosing the Best one for You!

Yvette Areguello

yvettema1@fb.com

www.uftbiz.com/mrsbeachfit

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit

My YouTube Introduction

 I just made a New YOUTUBE check it out and tell me what you think. Thanks!

https://www.youtube.com/watch?v=Y0ef_XBeBpY

Contact me for one on one support.



Yvette ~ MrsBeachFit
yvettea232@gmail.com
www.uftbiz.com/mrsbeachfit
www.yvettema1@fb.com

Why I keep working As a Beachbody Coach!

Last month I went to our Annual Summit Convention in Las Vegas.
It's a Blast but More importantly I learn so much about how obesity is effecting the Lives of people around me daily.
I want to be part of the solution to combat that epidemic! Below click on the link to see what the CEO of Beachbody was telling us about the Numbers and How it affects Everyone!

http://www.carldaikeler.com/2013/06/these-numbers-prove-how-important-our-work-is/

For more personalized support contact me:

yvettea232@gmail.com

www.beachbodycoach.com/mrsbeachfit

yvettema1@fb.com

Your Coach Yvette / MrsBeachFit

Weight Loss and Alcohol? Ok or Not?

Alcohol and weight loss are enemies, but an occasional drink can have a place in a healthy lifestyle.

If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans.

Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is on the not so good list.

Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — for example, a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.

If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a tequila on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption. Below is a list of the calorie count of most drinks — look over your usual favorites and remember their calorie count. Remember, when in doubt, go with a glass of wine or vodka and club soda.*

• Beer — 250 calories
• Red or white wine — 120 calories
• Daiquiri — 259 calories
• Vodka and club soda — 64 calories
• Champagne — 84 calories
• Rum and Coke — 91 calories
• Cosmopolitan — 230 calories
• Bloody Mary — 140 calories
• Sangria — 167 calories
• Martini — 69 calories
• Margarita — 270 calories

Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

Alcohol affects your body in other negative ways. Drinking may help induce sleep, but the sleep you get isn't very deep. As a result, you get less rest, which can trigger you to eat more calories the next day. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.

Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they'll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from over drinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.

What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a diet or club soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you're watching your weight.**

Your Coach,

Yvette ~ P90X Certified

www.beachbodycoach.com/mrsbeachfit

www.yvettema1@fb.com

www.uftbiz.com/mrsbeachfit

yvettea232@gmail.com

*Derived from J. Michaels

** Derived from SP

How Much exercise Do you need Daily?

You may have heard the U.S. Surgeon General's recommendation of at least 150 minutes of moderate physical activity each week (and that breaks down to just 30 minutes of physical activity five days a week). What's important to understand is that this is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. But if you want to drop those pounds, you're going to have to be prepared for a bit more work.

The World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching. 

 P90X is a Great 60 minute a day workout which includes warm up, cool down and rest days.  I've also noticed even with 10 minute Trainer you can Achieve the goals you want.  My husband lost 30 pounds in 3 months working out 10 minutes a day 5 days a week!  When you put in the intensity even a 10 minute workout can work for you.  Right now I'm on week 3 of Focus T 25 and I'm loving it!  25 minutes 5 days a week and for those few minutes I can really Focus my intensity and concentrate on my form and selected muscle group. So if an hour a day workout isn't for you, that's okay!  You can still get results. 

The point is to Get up and Get Moving!

Be careful putting in too much time for exercise! Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

Your Coach Yvette ~ Mrsbeachfit

find me for one on one help and support: 

yvettea232@gmail.com

yvettema1@facebook.com

Interested in T 25 - http://teambeachbody.com/shop/-/shopping/BCPT25205?referringRepId=93515

www.beachbodycoach.com/mrsbeachfit

http://www.uftbiz.com/mrsbeachfit/

Free workout video

If you need some Help in the workout are you need to check out this Free P90X workout!

Tony Brings it again!!
 I just finished this Can YOU??

http://www.youtube.com/watch?v=ISkp7eaoADc&feature=em-subs_digest


For more one on one Help contact me:
yvettema1@facebook.com
yvettea232@gmail.com
www.beachbodycoach.com/mrsbeachfit

Have joint pain? Exercises to Help

It's Summer and You want to be out and Have fun with Your Family and Friends!

If you have injured yourself in the past and want to still be active check out these workouts that are easy on your joints.

1. Spinning - 1 class can help you burn 238 calories per half hour. You control your speed and resistance. 
2. Lap swimming - Half an hour of lap swimming can help you burn 363 calories with No- Impact.
3. Rollerblading / rollerskating - per half hour burns 231 calories.  Low impact and you can have fun with your kids. 
4. Walking - Don't underestimate walking 2 miles in a half hour can burn 148 calories. Easy, low impact and Free. 

After your Low- impact workout try out these great stretches for knee pain. 

STRETCHES

1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
4. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

*Adapted from Spark people

Need more one on one Help?  I can help set up a routine for you and Keep you accountable!

Contact me :

Yvette Arguello

yvettema1@facebook.com

yvettea232@gmail.com

www.beachbodycoach.com/mrsbeachfit

A few foods to Help build Muscle!

It Does not matter if you're a girl or a guy, if you're trying to get fit, you need to boost your  testosterone. (Unless you have polycystic ovary syndrome, or PCOS, in which case your body produces too muchtestosterone.) Testosterone is a hormone that gives us energy, builds muscle, and heightens our libido. It also helps protect our bones and brains!  Some foods can help increase this helpful hormone — here's how you can take advantage of them.

1. Add some garlic and onions to your meals. A study conducted with rats found that garlic coupled with a high-protein diet increased testosterone levels. Allicin, a phytochemical found in garlic and onions, may also inhibit cortisol, which can compete with testosterone and interfere with its normal function.
2. Get more niacin in your diet. Niacin, a B vitamin, has been shown to boost HDL cholesterol (the "good" kind), high levels of which have been associated with high levels of testosterone. Niacin is found in many foods, including dairy products, lean meats, poultry, fish, nuts, and eggs.
3. Choose healthy vegetable fats. Vegetable fat intake has been shown to increase dihydrotestosterone, a form of testosterone responsible for the growth of body hair. Just take it easy on the soybean, corn, safflower, and sunflower oils — instead get your vegetable fats from heart-healthy canola and olive oils.
4. Eat zinc-rich foods. These include oysters, Dungeness crab, beef, pork, dark-meat chicken and turkey, yogurt, cheddar cheese, cashews, almonds, baked beans, and chickpeas. One study found that restricting zinc in healthy young men led to a 75 percent reduction in their testosterone, while supplementing zinc-deficient older men doubled their testosterone. ~ Jillian Michales

*Women Don't Worry about Bulking up too much.  You would have to take in much more testosterone to bulk up like a man. 

Contact me for HELP!  

Yvette Arguello

760-224-2534

yvettea232@gmail.com

yvettema1@facebook.com

www.beachbodycoach.com/mrsbeachfit

www.myshakeology.com/mrsbeachfit