Fit Solutions

cabbageCabbage is a superfood with lots of nutrients and antioxidants! Among many other health benefits, it is known as an anti-inflammatory and anti-cancer  food –especially colon cancer. It is a very alkaline forming food. Eat it often!

Cabbage is high in nutrients Vitamin C and A, a cruciferous vegetable high in polyphenols,  important antioxidants for our bodies.  Red Cabbage is especially high in these phytonutrients and can best retain its flavor by sauteing.

Try with 1/4 cup of broth for 5 minutes.  Toss with ginger and rice vinegar or balsamic vinegar dressing and garlic.  Or try this recipe.

Unstuffed Cabbage Rolls

1 1/2 to 2 pounds lean ground beef or turkey
1 tablespoon oil
1 large onion, chopped
1 clove garlic, minced
1 small cabbage, chopped, red preferred or green
2 cans (14.5 ounces each) diced tomatoes
1 can (8 ounces) tomato sauce
1/2 cup water
1 teaspoon ground black pepper
1 teaspoon sea salt

Optional serve with wild or brown rice ½ cup per serving.


In a large skillet, heat olive oil over medium heat. Add the ground beef and onion and cook, stirring, until ground beef is no longer pink and onion is tender.
Add the garlic and continue cooking for 1 minute.

Add the chopped cabbage, tomatoes, tomato sauce, pepper, and salt. Bring to a boil. Cover and simmer for 20 to 30 minutes, or until cabbage is tender.  Serves 6 – 8.

Get the skinny on healthy fats

Omega 3 Fatty Acids
These healthy essential fatty acids play a crucial role in how our body cells function, and are not converted to store body fat.  We need these essential fatty acids every day to :
  • lower bad cholesterol
  • protect our body’s cells from cancer
  • reduce arthritis symptoms
Different than the  omega 9 fatty acids found in olive oil & avocados, the unsaturated Omegas 3s are found in salmon, tuna, mackerel, and sardines, walnuts, almonds, and flex seeds and oil.   If you find it difficult to get fatty fish into your diet (your kids or husband make it difficult for you to serve fish regularly)  then a supplement may help.
The 4 reasons that I take Omega 3s supplement:
*  Supports a healthy metabolism and provides energy
* Supports brain function
* Anyone over age 30 should be getting more omega 3’s, as most Americans do not have a proper ratio of fats.
* Protects the heart and the joints from any daily inflammation
* I follow the max about of 8 oz of fish per week for safe intake of heavy metals.
I am never without this!!I keep this in my food plans and take 4 daily.  If you are looking for a good quality oil that is effective and safe,  I use only Advocare Omegaplex.  Key:  Manufacturing and storage make a difference in what you are ingesting.  Advocare use Informed Choice to certify their products for efficacy and reliability. 

Print off this chart and put it on your fridge for tips about what to get on your next excursion to the grocery store.

We know vegetables are good for us, its a mindset we ought to cultivate and celebrate.  Everyone from your mama, grandma, or Home Ec teacher has told you but somehow its easier to grab a bag of chips, or pizza when were hungry. And veggies are not sexy right?  You are not going to see a sexy supermodel chowing on a bunch of broccoli. tots

I recently presented to Husch Blackwell for Health Fitness Corp. on Delicious Vegetables and wanted to include some highlights here. According to a 2009, the Centers for Disease Control and Prevention (CDC) analysis showed that only about one-fourth of adults in the US consume vegetables three or more times per day.  We have an opportunity to do better, and our health depends on it:

  • Fiber in vegetables may help you feel full longer!  This is a huge benefit to you if you are always hungry and wanting to watch your waistline.
  • Naturally low in calories, sugar, and fat!  Yes,  even the higher sugar content vegetables and fruits are way better than a candy bar or low fat potato chip.
  • Be Healthy, reduce healthcare costs!  More nutrients from vegetables are associated with reduced blood pressure, less bone loss, and decreased risk of cardiovascular disease, certain types of cancer.

One of the most common vegetable myths is starchy vegetables like, potatoes and corn, are fattening.  Wrong!  You’ve often heard to eat a rainbow of colors.  The reasons why?  We get different types of nutrients and phytochemicals from different fruits and vegetables.  Your meals, snacks, and soups, pastas, and casseroles become much more interesting and exciting when you eat a variety of flavors and textures, and include spices and seasonings to wake up your vegetables.  Want to improve your variety?  Include more non – starchy  veggies in your diet.

Non – Starchy Vegetables (Superstars*)

Artichoke Broccoli* Cucumber Mushrooms (all kinds) Rutabaga Swiss chard
Asparagus* Brussels sprouts* Eggplant Okra Sauerkraut Tomatoes*
Baby corn Cabbage* (green, bok choy, Chinese, red) Greens* (collard, kale, lettuce, mustard, turnip) Onions* Soybean sprouts Tomatoes, canned
Bamboo shoots Carrots* Garlic* Pea pods Spinach Tomato/
Vegetable Juice
Beans (green, wax, Italian) Cauliflower* Kohlrabi Peppers, bell* (all varieties) Squash, spaghetti, zucchini Turnips
Beets Celery Leeks Radishes Sugar snap peas Water chesnuts

My weekend indulgence is going to be kabobs, and a Mediterranean salad with lots of fat olives.  What about you?




Modified, just using lower limbs


Correct, neutral spine, balanced weight

Doing a correct “birddog”

I’ve seen this exercise performed in a variety of settings and variations. When you begin this exercise, concentrate on using the muscles in your torso, rather than  throwing the limbs away from the body.  A level spine, in neutral, meaning no sagging or arching, and a drawing in of the low belly will allow you to strengthen your core musculature with this exercise.

  • Begin with just the lower body.
  • Stabilize the torso by drawing in the low belly in towards the spine, and keep the pelvis in neutral.
  • Avoid cocking the working leg/hip up or drooping the hip down. (click the pictures for examples)
  • Lifting the opposite arm is a progression and should only be added when you can complete five 5 second holds on each side correctly.

Hold for 3-5 seconds, 3X and progress to 6 on each side. Do often for building your core strength.

First increase the size of your water container or double your containers.  If you are a cold water person, throw one in the freezer, and when have finished your first container, you’ll have a nice cold one thawed and ready to drink!

For the family, I  like the small Igloo water coolers with the spout on the top, which allows you and your family to drink directly from the container or fill up your container with cold water. If you are looking at saving money and reducing waste, pick up several containers, and label one for each person in the family.  Let your kids decorate them to encourage regular usage and to make sure you get them back at the end of the day!
My choice of drinks:   Rehydrate Drink has a 1:1 ratio of sodium and potassium, two of the most vital electrolytes that are lost when we sweat.provides the necessary nutrients to maintain proper metabolism and delay the onset of fatigue.
Rehydrate!  Yummy flavors.
  • Helps the body stay hydrated during physical activity or during low hydration
  • Provides a full spectrum of crucial electrolytes for improved electrolyte balance
  • Includes amino acids to help feed your muscles
  • Helps prevent cramping during and after exercise
Rehydrate Gels! Lemon flavor with only 80 calories
  • Allows for immediate and sustained energy with Sequential Carbs
  • Facilitates hydration in conjunction with plenty of water
  • On-the-go portable and convenient pouch for everyone
Rehydrate OTC  Bottles – Available for a limited time.  Free shipping. 
Convenience Bars!  Raw, Chocolate, Peach, Apple cinnamon, and Meal (protein)
  • Great for option for your kids and knowing that you are giving them good quality ingredients.
  • Quick on the go meals and snacks
Shakes  The only balanced high – grade meal replacement shake that I have found that actually tastes good and digests well.
Informed Choice Certification” means its safe for the whole family and any athlete.  
Kim Howard, Independant Advocare distributor 314-323-9183


Raw Beanless Hummus, Zucchini My version.

I just made the most amazing dip and planned to try it out for my weekly snacks, but then I decided to put it on my salad for dressing, dipped with veggies, and have plans to top it on baked fish.  This is a great dip to bring to your Memorial day parties, and keep in your reciepes for a quick go to snack.

2 zucchini, choppedIMG_1526
¾ cup raw tahini (see below)

½ cup fresh lemon juice

2 ½ teaspoons sea salt ( use only 1 tsp of regular salt)
3 garlic cloves

1/2 cup of olive oil.

I also added 1/2 cup of sunflower seeds, and reduced my tahini to 1/2 cup.

Blend all ingredients in a Vitamix or high-powered blender until smooth.  Yum!  Use as a dip, dressing or atop your favorite baked fish.

I also added a half cup of sunflower seeds and reduced my tahini to only 1/2 cup.
Blend all ingredients in a Vitamix or high-powered blender until smooth

Changing lifestyle habits is hard.  Not only are they ingrained into our behaviors, thoughts, and daily actions, they are a part of our culture and the engine of the media.    Simply changing one behavior can led to a challenge for other behavior changes.  As a trainer,  I’m used to addressing the thoughts and emotions that go along with making changes.    I wanted to go deeper for my own challenges, and do more to help people with the great challenge of change – our thoughts   – so and I began praying for a way to do that.   Along came First Place 4 Health, and in October 2013 I began the process of equipping for ministry at my church.

Over these last 12 weeks, our first “Feed Your Spirit” group has completed our wellness class and bible study, focusing on our emotions, our thoughts, our heart, and our physical body.  I experienced God working through all these areas in my life in a whole new way.  It was as if all the bible studies and leadership training I’ve had over the last 3 years led up to this next step in my journey to know God more and who I am in Christ.  For the first time ever, I was able to follow my Lenten sacrifice, and shed light on some significant strongholds in my life.  As we studied obedience, confession, forgiveness, temptation, and renewal, I began to see a “new” renewal in myself.  The group participants were seeing the same thing, a greater trust in God, as we dug into the word and shared our thoughts on the study each week.

As in Romans 12:2 We are challenged not to conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

We receive clarity and guidance in how to step away from the behavior that damages our body and mind, and how to step towards greater wellness and fellowship with others who struggle against the culture too.

New 6 Week Class June 7th:  I look forward to the next 6 week summer study and our 12 week program in the fall.  I am super excited to see what God has planned for us next!  Classes include practical wellness topics in nutrition and fitness, as well as a new bible study.  The next class begins June 7th on Sunday mornings.  Get more details here.


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