I must repost t his for you. You know who you are!
(THIS BLOG IS DEDICATED TO MY SISTER: We have accomplished too much and gone too far. We have struggled too much and pushed too hard. "I am too Positive to be Doubtful, too Optimistic to be Fearful and too Determined to be Defeated!" GIVE 'EM HELL SIS!) If the shoe fits.....
Small town Drama. Who can avoid it? I, myself, feel a certain sense of accomplishment when I hear new and interesting facts about me that I never knew before. I have done things, said things, and been places that I have no recollection of.: "I said WHAT?" " I was WHERE?" "I slept with WHO?" "She didn't acheive her goal because I did WHAT?" Alas, I have become the victim of the small minded, miserable, lonely, pathetic, GOSSIPER (insert Twilight Zone music here)! I know of what I speak because I have BEEN this person and I have VOWED to not fall into this category of people EVER again.
I tell people all the time that I am a "work in progress". And I am. I have been this person. And when I look back on it, it makes me sad to know that I have the potential of falling into this group of people.
I have learned, the hard way, that gossipers/trash-talkers are the most cunning, conniving, hateful individuals. They pull you into there deceitful web under the shroud of friendship. They are manipulators. They watch and decide who you like and dislike, who you are in competition with. They use this information and quickly attempt to stir the pot. BUT BUYER BEWARE! You had better believe that if they are gossipping TO you, they are gossipping ABOUT you. Gossipers are a specific type of human: while usually a woman, it can also be a man. They tend to be unhappy in their lives and are clearly lacking in self esteem and confidence. They are people who tend to blame their problems on others, THEY are NEVER the blame for their problems. It's always someone else's fault that: there lives are empty; they can't lose weight; they lost their job; they can't do this or that. Here's my advice to you: AVOID THESE PEOPLE AS MUCH AS HUMANLY POSSIBLE. They suck the life outta you. These people will never truly succeed at anything, because they will always be lonely miserable.
Gossipers, listen up: you are the weakest link....good bye! :-)
So what do you do when you are a victim of gossip? Karen's rule 1-Do not be afraid of confrontation. Call em out. Don't be afraid to stand up for yourself. Sometimes, it is absolutely appropriate and necessary. Karen's rule 2- Sometimes, rule 1 is not appropriate. Perhaps you are a Independent contracted business owner, such as myself, and the person is a client or former client of yours, or another Independent contractor. Confrontation on gossip and trash talk will only bring you down to their level. I've been here before and was almost there again today. But I have learned from my previous confrontation that it is simply not a good idea in a public setting. Therefore, Karen's rule 3 applies- Show rather than tell. That is, show people who you really are and in time, guess what? That person who is talking trash and gossipping about you, will soon be doing the same to the people she or he are talking to. Eventually people show their true faces. And you would have had to do nothing.
Surround yourself with people who are positive and bring joy into your life. Don't waste your time on these negative, energy sucking people. KEEP going. KEEP pushing. You have goals and aspirations. Go for em. And anyone who can't get on board with that, or are pulling you down? Cut em off. Hold your head high because if people are NOT talking about you, then you are doing something wrong!
Now this is simply this bloggers opinion. As a people we should uplift each other, support each other, motivate each other. Not tear each other down, looking for the fault in others. Because, while you are looking for the fault of others, you have showed a fault of your own.
Until next time,
Yours in Health, wellness and Fitness
Karen Williams-deCastro
“The only thing worse than being talked about is not being talked about." Oscar Wilde
“Who gossips with you will gossip of you" Irish Sayings
“If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut." Albert Einstein
“A gossip betrays a confidence; so avoid a man who talks too much" The bible
"What you don't see with your eyes, don't witness with your mouth." Jewish Proverbs
"“He gossips habitually; he lacks the common wisdom to keep still that deadly enemy of man, his own tongue” Mark Twain
Thursday, October 15, 2009
Monday, October 12, 2009
Price Watch
A big complaint today is the price of everything. So, I am always on the look out for healthy foods on Sale. I am a huge fan of Publix because Mr. Bean, the store manager, actually LISTENS to his patrons. I asked him for Fage Greek yogurt and, a week late, my cell phone rings: he had it. I begged for a specific brand of whole wheat pastas. Two weeks later, they had it. So I am extremely loyal to Publix, but I will look for deals at Winn Dixie as well. Here are your Price Watch Deals for today, 10-12-2009:
- Purdue Chicken Breast Tenderloins-Skinless, boneless and 99% fat free- $2.99 per pound. Limited supply.
- Boil -in-Bag Success Brown Rice- Buy the family size for $4.29 and there is a $1.00 off coupon for two packs of Ronzoni Healthy Harvest Whole Wheat Pasta.
- Alma's Whole Wheat Angel hair Pasta was on sale for $1.39 for a 16 oz package.
- Red seedless Grapes are on sale for $1.49 per pound.
- Red bell peppers are still a little pricey at $2.99 per pond, but it still a savings of about .30-.40 cents a pound and they looked good.
- Greek Yogurt. I am a huge fan of Fage's Greek yogurt, which is $4.39, but right now the CHOBANI brand is on sale for $2.89. The taste is similar.
- HEALTHY CHEAT MEAL ALERT: Boboli 100% Wheat Pizza Crusts are buy 1 get 1 free and there are two in a pack. I got the 8" Crusts , 2 packages (total of 4 crusts) for $4.39.
- Eat Smart Fresh Veggies are on sale for only $1.00 a 12-oz bag.
- SmartWater's 33.8 fl oz bottles are on sale for $1.00
Yours in health, fitness, and wellness,
Karen
Saturday, October 10, 2009
Healthy Swaps and Recipe of the day- Issue 1
There are certain things that we love that we simply can't live without. For me that would be sex, :-), working out, my kids, energy and Peanut Butter (but not necessarily in that order!) But some things that we can't live with out simply is not good for your fitness goals or your health. In my case, and maybe yours, it's Peanut Butter & Energy Drinks..
Peanut Butter is great for protein intake and healthy fats. But consider this: regular commercial brand peanut butter ( smooth style) can have, in 2 tbsp, upwards of 160-200 calories, 12-19 grams fat, 2-6 grams of saturated fats, 130-150 grams of sodium, 4-10 grams of sugar, 3-10 grams of protein. For most of us who are trying to lose weight, firm up and be in generally better health, this is simply too much fat, too many calories, too much sugar, and too much sodium for 2 tablespoons! So WHAT TO DO!?!?!?! Here is your healthy swap for Peanut Butter: Bell Plantations PB2 Powdered Peanut Butter. WAIT! Don't freak out yet! "Karen, POWDERED Peanut butter? I DON'T THINK SO!" LOL! Hold on: this product is shipped in powder form. To prepare, you mix 2 tbsp of PB2 powder with 1 tbsp of water. When you first open the freshness seal, you are overcome by the smell of fresh roasted peanuts. This is because the product is "made with premium quality peanuts that are slow roasted and pressed to remove fat." I mixed 2 tbsp w/ 1 tbsp of water and mixed. I loved that it smelled like peanut butter. As I mixed it with a knife I was, again, pleasantly surprised , to see that it had the consistency of peanut butter. I used it for the first time plain because I wanted to see the true taste with out anything extra: there is a slight, let me stress, slight difference in taste. A little less "peanutty" than regular peanut butter but still GREAT flavor, exact same consistency and great taste. And what's in those 2 tbsp? 53.2 Calories, 1.87 grams of fat, 77.6 mg sodium, 3.4 grams carbohydrates, 1.66 grams of sugar, and 5.65 grams protein. You can get this product by going to the following website: http://www.bellplantation.com/. This product is really affordable and comes in a chocolate flavor as well! This product can be mixed into a protein shake, and has many other uses. Try in with IsoPure's Zero Carb Pure Chocolate Protein Powder or with Chocolate flavored Shakeology. You can find Shakeology on my Team Beach Body website : www.teambeachbody.com/icufit.
Energy 5 hour energy shot, 6 hour energy shots, 8 hour energy shots: dump them now! Why not get your energy, nutrients, antioxidants, and natural fat burners in one, filling shake that you can use to replace a snack or a meal? At Eco Eats in Key Largo, and soon to be, in Tavernier, you can get "Karen's Nutrient Fat Burner". This shake gives you energy, nutrients, antioxidants, a little "sweet tooth" satisfaction,and a natural fat burn. Pete, or whoever is working behind the counter, will make you one, fresh, with the following ingredients: Strawberries, Blackberries, Raspberries, Blue Berries, Green Tea, Spinach, Whey Protein, Cinnamon, and Oatmeal. They'll throw it in their blender for you with some ice and you'll be on your way out the door in no time! This shake will provide you with sustained energy without the crash of sugar or processed items, and with out a ton of caffeine and it's a lot healthier for you, providing vitamins, minerals and antioxidants that you can't get from those shots or your cup of joe! Plus it taste's great. Nice and cool, refreshing, a little bit of sweetness from the fruit and a hint of cinnamon. Perfect for after a workout or to fight that mid day slump. While you are there, get a shot of Wheat Grass! Yum! You can customize your shake at Eco Eats with supplements for Protein, Immunity, Performance Boost, and Vitamins. Pete can help you with what you need.
Recipie of The Day.
As many of you know I am a huge fan of clean eating. Try this simple recipe on for size. Let me know your thoughts!
INGREDIENTS:
1 tsp. extra-virgin olive oil
1 small onion, finely chopped
1 clove garlic, minced
1 lb ground turkey breast
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 28-oz can whole tomatoes in juice
1 tsp salt
8 sheets dried high-protein or whole-wheat lasagna
1 10-oz box frozen chopped spinach, thawed
1 15-oz container non-fat ricotta cheese
1 egg
3/4 cup shredded reduced-fat mozzarella cheese
INSTRUCTIONS:
In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in cinnamon and nutmeg, then add tomatoes and salt. Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.
Meanwhile, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and allow to cool in a colander.
Preheat the oven to 400°F. Squeeze all remaining moisture from thawed spinach and place in large bowl. Add ricotta cheese, egg and a 1/4 cup mozzarella cheese to bowl. Stir until combined.
Spread 1 cup of cooked tomato sauce into bottom of a 9" x 10" casserole dish. Lay a cooked lasagna noodle flat in front of you. Use your fingers to spread 1/8 of ricotta mixture across the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with remaining noodles. Spread remaining tomato sauce over roll-ups, then top with remaining 1/2 cup mozzarella.
Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until the rollups are browned and bubbly.
NUTRIENTS PER SERVING:
Calories: 234
Total Fat: 3 g
Sat. Fat: 0 g
Carbs: 27 g
Fiber: 5 g
Sugars: 7 g
Protein: 28 g
Sodium: 508 mg
Cholesterol: 76 mg
NUTRITIONAL BONUS:
One serving of these lasagna-style roll-ups gives you 90 percent of your vitamin A requirement and a healthy dose of calcium – 366 milligrams to be precise.
Peanut Butter is great for protein intake and healthy fats. But consider this: regular commercial brand peanut butter ( smooth style) can have, in 2 tbsp, upwards of 160-200 calories, 12-19 grams fat, 2-6 grams of saturated fats, 130-150 grams of sodium, 4-10 grams of sugar, 3-10 grams of protein. For most of us who are trying to lose weight, firm up and be in generally better health, this is simply too much fat, too many calories, too much sugar, and too much sodium for 2 tablespoons! So WHAT TO DO!?!?!?! Here is your healthy swap for Peanut Butter: Bell Plantations PB2 Powdered Peanut Butter. WAIT! Don't freak out yet! "Karen, POWDERED Peanut butter? I DON'T THINK SO!" LOL! Hold on: this product is shipped in powder form. To prepare, you mix 2 tbsp of PB2 powder with 1 tbsp of water. When you first open the freshness seal, you are overcome by the smell of fresh roasted peanuts. This is because the product is "made with premium quality peanuts that are slow roasted and pressed to remove fat." I mixed 2 tbsp w/ 1 tbsp of water and mixed. I loved that it smelled like peanut butter. As I mixed it with a knife I was, again, pleasantly surprised , to see that it had the consistency of peanut butter. I used it for the first time plain because I wanted to see the true taste with out anything extra: there is a slight, let me stress, slight difference in taste. A little less "peanutty" than regular peanut butter but still GREAT flavor, exact same consistency and great taste. And what's in those 2 tbsp? 53.2 Calories, 1.87 grams of fat, 77.6 mg sodium, 3.4 grams carbohydrates, 1.66 grams of sugar, and 5.65 grams protein. You can get this product by going to the following website: http://www.bellplantation.com/. This product is really affordable and comes in a chocolate flavor as well! This product can be mixed into a protein shake, and has many other uses. Try in with IsoPure's Zero Carb Pure Chocolate Protein Powder or with Chocolate flavored Shakeology. You can find Shakeology on my Team Beach Body website : www.teambeachbody.com/icufit.
Energy 5 hour energy shot, 6 hour energy shots, 8 hour energy shots: dump them now! Why not get your energy, nutrients, antioxidants, and natural fat burners in one, filling shake that you can use to replace a snack or a meal? At Eco Eats in Key Largo, and soon to be, in Tavernier, you can get "Karen's Nutrient Fat Burner". This shake gives you energy, nutrients, antioxidants, a little "sweet tooth" satisfaction,and a natural fat burn. Pete, or whoever is working behind the counter, will make you one, fresh, with the following ingredients: Strawberries, Blackberries, Raspberries, Blue Berries, Green Tea, Spinach, Whey Protein, Cinnamon, and Oatmeal. They'll throw it in their blender for you with some ice and you'll be on your way out the door in no time! This shake will provide you with sustained energy without the crash of sugar or processed items, and with out a ton of caffeine and it's a lot healthier for you, providing vitamins, minerals and antioxidants that you can't get from those shots or your cup of joe! Plus it taste's great. Nice and cool, refreshing, a little bit of sweetness from the fruit and a hint of cinnamon. Perfect for after a workout or to fight that mid day slump. While you are there, get a shot of Wheat Grass! Yum! You can customize your shake at Eco Eats with supplements for Protein, Immunity, Performance Boost, and Vitamins. Pete can help you with what you need.
Recipie of The Day.
As many of you know I am a huge fan of clean eating. Try this simple recipe on for size. Let me know your thoughts!
Pasta Roll-ups with Turkey and Spinach
INGREDIENTS:
1 tsp. extra-virgin olive oil
1 small onion, finely chopped
1 clove garlic, minced
1 lb ground turkey breast
3/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 28-oz can whole tomatoes in juice
1 tsp salt
8 sheets dried high-protein or whole-wheat lasagna
1 10-oz box frozen chopped spinach, thawed
1 15-oz container non-fat ricotta cheese
1 egg
3/4 cup shredded reduced-fat mozzarella cheese
INSTRUCTIONS:
In a large skillet, heat olive oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and cook another minute. Turn heat to medium-high and add ground turkey, breaking it up with a spatula until meat shows no sign of pink. Stir in cinnamon and nutmeg, then add tomatoes and salt. Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.
Meanwhile, bring a large pot of water to boil. Cook pasta according to package directions, drain, rinse and allow to cool in a colander.
Preheat the oven to 400°F. Squeeze all remaining moisture from thawed spinach and place in large bowl. Add ricotta cheese, egg and a 1/4 cup mozzarella cheese to bowl. Stir until combined.
Spread 1 cup of cooked tomato sauce into bottom of a 9" x 10" casserole dish. Lay a cooked lasagna noodle flat in front of you. Use your fingers to spread 1/8 of ricotta mixture across the noodle and roll it up. Place the rolled pasta seam side down, into the casserole dish. Repeat with remaining noodles. Spread remaining tomato sauce over roll-ups, then top with remaining 1/2 cup mozzarella.
Bake, covered with foil, for 20 minutes. Remove foil and broil for 5 minutes or until the rollups are browned and bubbly.
NUTRIENTS PER SERVING:
Calories: 234
Total Fat: 3 g
Sat. Fat: 0 g
Carbs: 27 g
Fiber: 5 g
Sugars: 7 g
Protein: 28 g
Sodium: 508 mg
Cholesterol: 76 mg
NUTRITIONAL BONUS:
One serving of these lasagna-style roll-ups gives you 90 percent of your vitamin A requirement and a healthy dose of calcium – 366 milligrams to be precise.
Serve with a tossed salad of mixed greens.
Look her for new recipes often. Send me your favorite food recipe and I'll redesign it to be more healthy.
Yours in Health, Wellness & Fitness
Karen Williams-deCastro
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