21 Great Ideas From Wise Bread: Living Large On A Budget

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Image Credits: Wisebread.com

I was checking out my mail when I came upon this intriguing article on Yahoo.com about 21 things you should not buy new. This article is very important for those who are living on a tight budget. I for sure

am one of them. It gives you information where to buy used things (ex: Craiglist, Freecycle, & yard sales). You can get awesome deals on used items such as cds, dvds, gardening tools, furniture, cars, house, etc. Check the rest of the helpful things Wise Bread can help you with.

My Garden! At My Grandmother's House: End Of June 2010

Straight Early Yellow Squash
My first baby squash! I am so excited. Finally, I have graduated to growing vegetables in the ground.

              Here are some more pictures of my other squash plants!

How To Make Your Children Eat Healthier

Image Credits: Healthy-endeavors.com

A few years ago, a fellow instructor friends of mine asked me, "How hard was is to get your son to eat more healthy?" I told her, "It was not easy, it took that whole year that I had lost 30 lbs to get my son to eat healthier".

It was pretty hard to get my son the eat the healthy food I cooked. I was just like other parents, buying my son Kid's Meals from all the fast-food establishments and processed foods from the grocery stores. I remember when I would have our healthy food ready, he would just turn up his nose or act like he was gagging and going to throw up. I used to think it was how bad I cooked healthy food, but later I found out it was because he was addicted to the high sugar, fat, and salt quantities in all of the those fake foods I was feeding him.

At the beginning, I would feel real guilty and buy him what he wanted. However, once I found out I was literally feeding him poison, I decided to put my foot down. When he refused to eat the food, I refused to buy or cook him anything else. I even stopped buying all of the processed foods that we would eat before so he could not have an alternative to eating healthy.

Eventually, he warmed up to the food. I cook anything healthy and he eats it all up. On the weekends he is allowed to eat some junk food like some potato chips, but they are bought at Sprouts. As the years have past, my son's behavior at school has gotten so much better. He has always been smart, but always had a problem paying attention. I did not know it was because of his poor diet. Every since I changed that for him, he has become a Track Star at his high school, he is in Honors Classes, he LOVES to workout, & helps me train my Boot Camp Clients at Fit Science LLC. I could imagine how life would have been so different and not for the best if I had not changed our lives.

It is possible to get you children and your whole family to eat healthy. You just have to understand it is going to take time for them to adjust. They are going to go through WITHDRAWALS just like if it was DRUGS and YOU do not want to be the enabler. Just put you foot down and explain to them that you are doing this to save their lives in the long run. They will eventually convert over to the healthy living lifestyle. Here are some easy tips to start!

XOXO,
Candace

1. Get rid of all the processed foods in your pantry.
2. Get rid of all the sodas and high sugar drinks.
3. Schedule time as a HIGH PRIORITY business meeting or doctor's appointment to cook at home!
4. Have water ready and available.
5. Buy lots of fruits and veggies.
6. Make your own juices or buy a juicer.
7. Buy whole grains breads, pastas, & cereals.
8. Use honey, organic sugar (tan in color), & agave as sweeteners.
9. Change your iodized salt to organic salt (grey, pink, black, or gold).
10. Buy seasonings like: Mrs. Dash or McCormick Perfect Pinch.
11. Buy lots of chicken, fish, & turkey.
12. Limit the red meat to twice a week.
13. Use medium size plates to feed your family.
14. 1/2 of your plate is loaded with veggies, 1/4 protein, & 1/4 whole grains.
15. Get your kids and yourself into fun physical activities like swimming, tag football, & rollerblading.
16. Make them understand the importance of eating healthy and being physically active (I would use the super heroes he adored).

My Garden! June 2010

Cherry tomatos
I grew these in my garden in my patio!

Butternut Squash
I have now decided to move on from the container to growing a vegetable garden in the ground. Since I do not have room in my back patio, I dug up a bed at my Grandma's house.

It was a lot of hard work digging out all the weeds and grass, but seeing how well the squash plants I have planted are growing is the best reward.

In addition, this garden will get my Grandmother out of the house instead of gossiping on the phone all day! Ha ha ha.

Straightneck Early Yellow Squash

Early White Bush Scallop Squash

Black Beauty Zucchini

Nasturtium
This is actually an edible flower. I planted several of these at my Grandma's house. They produce yellow-orange flowers and the leaves have a peppery taste. The seeds can be pickled when they are still green as a substitute for capers. Great addition to salads!

They also have antiseptic and antibacterial properties. An infusion is often used for upper respiratory track and urinary infections.

Beginner Leg Exercises That Can Be Done At Home

Image Credits: launchpadcoworking.com

If you have not worked out in 6 months or more, you do not need to do much for legs in the next 2 weeks. Here are some beginner exercises to get you started!

Singe-leg squat: 3 sets/ 12-15 reps

•   Works our you quadriceps, hamstrings, & glutes
•   Helps to strengthen core & balance
•   Can be done as shown with no weight or with dumbbells

Single Leg Stiff-leg Deadlift: 3 sets/12 - 15 reps

• Works glutes, hamstrings, & lower back
• Strengthens core and balance
• Can be done with or without dumbbells

Walking lunge to balance: 3 sets/ 12-15 reps both legs

• Works your quadriceps, hamstrings, and glutes
• Strengthens core and balance
• Can be done with or without weights

Plie' squat: 3 sets/ 12-15 reps

•  Works your adductors, abductors, and glutes.
•  Can be done with or without weight.

Single Leg Calf Raises: 3 sets/12 - 15 reps

• Works the calves
• Strengthens core and balance
• Can be done with or without weight

NASM Certified Personal Trainer!

I am back!!!! I have been missing for a few months because, I have been studying for the NASM Certified Personal Training (CPT) certification.

The National Academy of Sports Medicine has been certifications and advanced credentials to health and fitness professionals since 1987.

I am truly grateful that I had picked the NASM for my educational needs. The OPT Model  is a comprehensive training program based on current scientific research. I am able to train people from all different walks of life. From the young and healthy, to athletes, the average individuals wanting to tone, obese individuals, and the terminally ill. Which is great because, everyone is not built the same nor do they have the same level of fitness. With the OPT Model, I can design a program specifically to my clients needs without any guess work.

The OPT Model incorporates flexibility, core, balance, strength, cardio-respiratory, speed, agility, and quickness into every program the produces outstanding results! The OPT Model is made up of 3 training phases: Stability, Strength, and Power.

Believe it or not, we all need this type of training. No matter at what level of fitness we are at, we need to incorporate stabilization, strength, and power training for everyday life to increased level athletic ability.

Now that I am a NASM Certified Personal trainer, I can now be proven to know what I am talking about when it comes to better and healthy lifestyle! Finally, I can get back to what I love the most, blogging to help the average person out there who wants to change their lives for the better!

Photo Credits: NASM.org