3-31-15 - Triva Time - Edamame!

It's time for ‪#‎HealthKwest #GenghisGrillAd trivia!

Edamame, derived from immature, green soybeans; the pods are steamed and served salted as an appetizer. We will find this appetizer in Genghis Grill and several restaurants.  The consumer can enjoy edamame, as their appetizer.  This is a healthy choice of appetizers to munch on and socialize with friends as you wait for your Genghis bowl.  

What is one health benefit of eating Edamame?  One cup of edamame is 189 calories. Edamame is considered low in fat (1 g) and high protein; it has 17 g of protein. Since it is considered a complete protein and helps maintains muscle mass.  It has a cardiovascular health component, which assists in reducing the risk of developing cardiovascular disease.  Edamame is considered healthy for bone, because it contains manganese, vitamin K, potassium (676 mg), and magnesium (24%).  It can boost the immune system and assist preventing breast cancer.  It also has a good source of fiber, 8 grams.  Edamame is good for antioxidants, which helps the body remove toxins.  It has properties of helping with arthritis and slow progression of kidney disease.  It carbohydrate content is 15 g, Iron (19%), Vitamin C (15 %).

Photo from Genghis Grill - computer screen located on the table

3-28-15 - Fitspiration - Writing an exercising blog - #GenghisGrillAd and #HealthKwest

Today we are asked to write a a blog about exercise for a busy person, We are required to write about a short and quick cardio workout that could be useful to someone that is always on the go.  This is a good example for me, because, I am the queen of a busy lifestyle, I work a full-time job and have a part-time, spend my spare time working as well.  So every minute I have I am doing work related things. Ha! Ha! I sound like I am making my own excuses. So even with a busy schedule you need to make time for yourself and take of your cardio workout.  This may take you an hour to walk 3 miles but you do feel better afterwards.  

Short-cardio workout: Needless to say if you do not have the time and are looking for a short cardio warm-up, I suggestion you complete a 15 minute cardio everyday and walk a few minutes on the hour; this will keep your metabolism going throughout the day. I suggestion you take a few minutes by completing warm-up stretches and than begin a walk at a steady pace for five minutes, turn around and walk back to your original spot for five minutes. After you complete your walk do another set up cool-down stretches for a few minutes.  You can increase this on a weekly bases until you and increased your endurance.  

It nice to have a pedometer it will help you track you daily steps, research shows that 5000 steps a day is good for you. The average person does about 2000- 3000 steps daily.  We think we move a lot (including me) but in actuality we do not. 

Disclaimer:  I recommend before you begin any exercise program you contact your physician for a physical to make sure you can begin a program. 

3-27-15 - Groovy - Putting it to music

Today Challenge with #GenghisGrillAd  and #HealthKwest is to make a playlist of my 10 favorite songs I have been using during my exercise with the Health Kwest.  I am sharing the name of  my 10 songs and artists on today's blog.  I use my fav-songs to walk; during my walk I made it a little longer than 10 songs because of how long it takes me to make the steps I want each day.  I find It hard to listen to music when weight training, at the gym they pipes in good music into the room. Although when I am there I hear some of my fav-songs.   When I swim I use it as a downtime to think and concentrate on my breathing and strokes. 

10 Favorite Songs to walk by.........

10 Favorite Songs:

1. Uptown Funk  (Bruno Mars) - Artist: Mark Ronson
2. Girl on Fire - Artist: Alicia Keys 
3. All about the Bass - Artist: Meghan Trainer
4.  Shake it Off - Artist: Taylor Swift 
5. Brave - Artist: Sara Bareillies 
6. Eye of the Tiger - Artist: Eye of the Tiger
7. All of Me - Artist:- John Legend
8. Stronger (what doesn't kill you): - Artist: Kelly Carlson 
9. Whip it - Artist: Devo
10. We are the Champion - Artist: Queen 

Snip Shot of my list from ITunes

3-26-15 – Today’s blog – March is the National Nutrition Month

#GenghisGrillAd and #HealthKwest 

Today blog involves National Nutrition Month!  I am suppose to write a short blog about some things I have learned about Nutrition during my Kwest challenge!  I developed a concept wheel related to my lessons accepted and learned to make changes with life style behaviors, see below...  

My concept I follow as a I move through this contestant and the rest of my life. 

By being part of this "kontest", I have to learned what it takes to be successful with nutrition and lifestyle behaviors. First, I believe it takes is self-awareness, self-motivation, and the desire to change my lifestyle behaviors and it is encouraged with gaining the knowledge and/or provided the tools to make the transitions. Without these components, I think it would have been hard to begin the healthy-self. 

Second,  I know I began eating a wheat free diet in November but I also believe my being accepted as a Kontestant, it encouraged me my desire to start walking and I have learned to do more than just one type of exercise.  Third, I understand a lifestyle changes alone is hard but is necessary.  I have learned eating right is not the only part of being healthy so is the exercise to go with it. 

Also as a nurse, I too can discover new things during the National nutritional month.  I have learned nutritional information about Tofu, I was unaware of and how healthy it is for you and the benefits it provided.  I learned new stuff about the veggies I consume, I learned, I can not eat cooked onions because of they caramelize,although I love onions!  I learned the value of Napa Cabbage and how good it really is cooked or raw!  I have learned beef has a better flavor and grilling food is healthier than frying.  I want one of those grills and the sticks to go with it.  Also I have learned  green tea has a lot more healthy benefits than I ever realized. 

So being part of this #GenghisGrillAd and #HealthKwest Kontest has been good for me. I hope blogging what I have learned or what I am experiencing has helped them others, because I want you to know what I have learned too.   

This is one of my reasons for becoming. I want my daughter to have a better example to follow, where it comes to a health practice!

Here are two websites which can help learn more about national nutrition month:  http://www.choosemyplate.gov/NNM.html   and/or   http://www.nationalnutritionmonth.org/nnm/

3-25-15 What are the health benefits of Tofu

It's time for ‪#‎HealthKwest‬ and #GenghisGrillAd Trivia! In addition to the many traditional proteins we have in our Fresh Market Bar we also carry tofu! What is one health benefit of tofu?

Tofu is known as bean curd, it is derived from soy milk, it is coagulated and  pressed into curds forming white blocks.  One half cup of tofu has 94 calories, 6g of fat, 2.3g carbohydrates, 04g fiber, 10g of protein, and 43% of calcium, 36% iron, and 9% magnesium.  

 What is one health benefit of tofu? It has an excellent source of proteins, iron, calcium, and other micro-nutrients, tofu is a versatile ingredient with many health benefits. Recent studies have shown tofu consumption is associated with lower risk of several age-specific and lifestyle-related diseases. Tofu (soy) have been linked to a decreased risk for osteoporosis, while calcium and magnesium in soy may help to lessen PMS symptoms, regulate blood sugar and may help to prevent migraines headaches.

This is the information located on the website for Genghis-Grill-Nutritional-Guide: Item Serving Tofu, Size 4oz, Cals 133.3(kcal), Fat  8(g), SatFat 1(g) Cholestrol 0(mg) Carb 5(g), Fiber 0(g), Sugar N/A(g), Protein 12(g), Sodium 13.3(mg).   

3-22-15 GG Commercial

3-22-15  Challenge for Today

Build Your Own GG Commercial!! Create  a 30-45 sec. commercial about  Genghis Grill or Health Kwest. Use the  hashtags #healthkwest and  #GenghisGrill in your description so we can track it!

https://youtu.be/vD7kSnc_9Ws

3-21-15 Trivia Time! Citrus Fruits

It’s ‪#‎HealthKwest‬ and #GenghisGrillAd trivia time! Citrus fruits like tomatoes or mandarin oranges are a great source of?

a) calcium
b) vitamin C (Tomatoes have 4% of Vitamin C and mandarin oranges 53% Vitamin C) 
c) vitamin B

Tomatoes are considered a fruit/vegetable, one tomato slice has 4 calories, 0.8g carbohydrates and 0.2g dietary fiber. It contains 3″ of Vitamin A, 4% of Vitamin C, and no calcium.

Mandarin Oranges are considered citrus fruit, one cup has 64 calories, 16g carbohydrates and 2 g dietary fiber.  It contains 16% Vitamin A, 53% Vitamin C, and 4% Calcium.

Pineapples are offered in our restaurant, which are considered a fruit, one cup of chunk contains 82 calories, 22 g carbohydrates, and 2.3 dietary fiber. It contains 1% Vitamin A, 131% Vitamin C, and 2% of calcium. 

3-19-15 (CH CH CH Change)

#Healthkwest and #GenghisGrillAd

Today challenge is to write a blog about any physical and emotional changes I have felt during my "Health Kwest" so far.

Interesting that the "change" challenge should be today because it kind of follow my last blog about "self-awareness".  

#1 Changes is "just begin"

What do I feel about change? Changes are sort of threatening, it moves you out of your comfort zone.  I know change is a new or different way of getting something done whether it is physical and/or emotional change.  I know to be part of a change you have to make a schedule and accept you need to do this for yourself everyday not just for this competition but for the rest of your life. 

Before I was selected for the health kwest challenge. I  started eating healthy but I was not exercising.  This challenge has helped me change the exercise habit. I am now walking at least 3 miles once a day and have added another form of exercise within the day.  I am either swimming or doing weight training.  I have a terrific mentor who walks with me everyday.

 

Change is a a mindset whether it is emotional or physical.  I can see change that I have decreased inches and can consider buying smaller clothes but I instance on wearing my bigger size.  This is an emotional change for me because I have spent so many years in the same size and right now I can not see the smaller size.  

Emotional change for me today.  My mentor she is an important individual in my life and she has worked so hard with on my kwest and has been there every step of the way. Today my emotions got the best of me and I snapped at her.  I know she is trying to help but I just could not handle helpful comments.  I just wanted to walk, even though I know I needed to pick up the pace and so did she.  So today I have to say thank you for being there and being so patience with me through this emotional change. Thanks for being there and being so supportive.  We got this!!!! 

3-17-15 (Happy St Patrick’s Day and green veggies)

#GenghisGrillAd  and #HealthKwest

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
― Ann Wigmore

Today’s Challenge – Name at least one health benefit of your favorite green vegetable at Genghis Grill? Green Beans are best. They have 34 calories to one cup and 7.9 carbs. It also has vitamin A, C, protein, calcium, iron, and potassium. It is a vegetable frequently found in many cultures. It is loaded with green goodness.

Learning lessons comes with self-awareness.

I have done many diets over the years, they were either a simple, a moderate, or a complex diet.  I remember watching my eating habits since I was young.  It was frustrating than and still is. A lot of times I would lose a little bit of weight and then gain it back.  Many of us know those famous statements:  “lose 10lbs and gain 15lbs” or “four steps forward and two steps back”.  I have lived a lot of those comments.  One of my most famous comment was “Sea food diet, you sea food and you can eat it” , well that comment was not much of success.  With these comments and real life situations I was just going through the motions on a roller-coaster of up weight, down weight.  The last diet program I was involved with, I spent tons of money, lost a huge amount of weight, and gained it all back in same year.  What was I missing from this component: self-awareness.  Self-awareness is realizing I have an weight problem, no not just a weight issue but eating issues.  The answer I needed was to take care of myself esteem, weight, and exercise.

Since I realized self-awareness is important factor of realizing, I have weight issues and at this time in my life it needs to be seriously changed. I was wondering how was going to begin without breaking the bank to change my lifestyle. I was at the end of my rope, I needed to do something.  I wanted this to last and not just an overnight solution.  So in November I got involved with a weight loss clinic and started attending monthly conferences provided by the physician who practices at the clinic .  He is a terrific speaker and has a lot of energy.  What he has done for me is provide a lot of insight to my problems and developed self-awareness.  He has provided the tools to eating success. It my job to utilizes these tools. Yes as a nurse I should know these tools and I do but just because of this I may not use them for myself.

Self-awareness also involves becoming healthy by losing weight or exercising and you do not go back to the bad habits.  Bad habits are part of a destructive behavior.  This also involves planning, which I am working on. I read the labels now and write down everything I put into my body on the “MyFitnessPal”…

So self-awareness is one of the first steps to a healthy you and realize you can not go back even when you reach your goal.

3-16-15 New Learnings

#GenghisGrillAd and #HealthKwest

This is an awesome self awareness challenge and I am learning a lot about myself and growing in so many ways except size!

We must consider everyday is a good day, and we learn new things from what we read or hear from individuals.  What involves the real truth depends how we use this information we are given. Anyways, I applied for this Leadership training program.  I knew I did not have most of the required qualification but I thought what the heck apply anyways.  I wanted this training ship, Well technically I found out today I did not get a spot.  I did not hear from the organization but I heard from a friend who also got one of the spots. These are hard positions to get, according to people who had gotten them before, there were only appropriately 10 spots for 4 border “states” regions.

Normally when I am upset about something for example not getting the training-ship and I would eat my frustrating away.  Well I have learned from attending wellness classes, working with my mentors, and retraining my wellness of mind, I am not eating.  I did rummage through my kitchen only to catch myself and said what the heck I am doing. Yes, I am frustrated about not getting this, I do have the education but not the work experience.

My frustrated stated, usually involves raiding the refrigerator and choosing to eat unhealthy items, I decided to blog my feelings and thoughts.  Yes, I wanted this slot but I have to tell myself better luck next time. I believe there is something out there bigger and better.  From this experience, I believed I could grow and learn from other individuals. It’s better to have your health and body, healthy, then letting the small things cause a sweat.   “I got this”!….

Go for a walk it better than eating and after you spend time enjoying the flowers and trees you will find that you feel better!

03-15-15 – Genghis Grill and the 5 Steps to Build a bowl

03-15-15 – Genghis Grill and the 5 Steps (#healthkest #genghisgrillad)

Record a video of you walking through the Genghis Grill food line and explaining the 5 steps to build the perfect bowl. Be creative and use your staff if you can!

Here is the link for the build my bowl on YouTube:  https://youtu.be/roQ_S08HESo

1) Pick your size of bow (small:black, regular:red, Large:black)

2) Select your choice of meats (chicken, beef, pork, fish)

3) spices (choose from the many different flavors)

4) veggies (select from several veggies to add to your bow)

5) Sauces (choose from different sauces, these really effuses flavors together)

6) Select the your favorite starch, this enhances the flavors and adds a nice touch to the bowl

03-14-15 – Quick Workout Tips and video

03-14-15 – Quick Workout Tips and video (#GenghisGrillAd and #healthkwest and #fancorps)

Today’s Challenge:  We are all busy and sometimes we only have a few minutes to exercise. Write a blog on a short and quick cardio workout that could be useful to someone that is always on the go.

A short cardio workout for someone who is on the go can walk for 15 minutes each day.  Complete a 5 minute warm up with stretches.  Then walk for 5 minutes at a steady pace after walking for 5 cool down by walking slowly for 5 minutes. Then thru out the day walk about 5 minutes down the hall on every hour; while at work.

I went a little further and did a video of myself doing an exercise video. Here is the link on youtube: https://youtu.be/hBc5KasU84I

I  most definitely I have a busy schedule and finding time is a must to do a workout.  Each day begins with driving to the gym, where my mentor and we workout for an hour.  On Mondays and Wednesday we are doing weight training; one day legs/abs and the other day is arms/back

Then on Tuesday and Thursdays we are walking for an hour.

We do swimming and spinning some days as well. I have learned exercise is makes me feeling better throughout the day.  I have more energy…

3-12-15 Weigh -In at your local clinic.

3-12-15 Weigh -In at your local clinic.   

#GenghisGrill and #HealthKwest

Today challenge is to take a photo me and the person who weigh me.  At the clinic I was weighed by an excellent nurse practitioner named Dr. Stephanie Lynch.  I was happy to see what it had shown on the scale. 

the photo, I sent to when I applied for this challenge

3-11-15 Make a bowl with lots of veggies

3-11-15 Make a bowl with lots of veggies #HealthKwest and#GenghisGrillAd; my bowl of veggies, yummy!

Had my Black coffee again!

Making my veggie bowl with bok choy, mushrooms, spinach, onions, green beans, and cabbage!  Yum!  Oh yea and the green chili! 

3-10-15 (Team at Genghis) #GenghisGrillAd #HealthKwest

3-10-15 (Team at Genghis) #GenghisGrillAd #HealthKwest

03-10-15 – Today day 30 at the half way point

03-10-15 – Today day 30 at the half way point:   #HealthKwest & #GenghisGrillAd

Today challenge is to take a photo of myself and the whole staff at Genghis Grill in Las Cruces, New Mexico.  Then I am to post it on social media with my normal #tags. #HealthKwest & #GenghisGrillAd

This was an exciting moment to get my picture with the staff, they are friendly and helpfull.

I am still in my workout clothes today, we went to the weigh in after we walked for a while. Then it was time for work.

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