Hi Everyone,

Yes, I am writing again. Short and sweet this time! If you are having sugar cravings, try this sweet sensation dish. Recipe is from Linda Page's "Cooking for Healthy Healing".

Julienne 6 carrots, cover in salted water until just tender. Drain and set aside. Melt 1 tbsn butter in pan, add 1 tbsn maple syrup, 1 tbsn orange zest. Simmer until a fragrant sauce forms. Then add carrots and 4 tbsn slivered almonds. Enjoy! Write soon! Lysa

A fun day!

Hi Everyone,

I am happy to report I had such a fun day today! I started my day off with my favorite spin class at MAC gym. There is nothing like a great spin class to put me in an excellent mood. Later, my three year old son and I made some lasagna as requested by my 7 year old. This was super because it was ready by the time we picked up my two daughters from their camp bus stop.

Since dinner was ready, I had time to play Legos with the kids. This is a rarity these days. Play in general has become less and less. Had so much fun, I realize that I need to do this regularly. We then went for a bike ride/ walk and explored the local creek around our house. Then when we returned home our neighbors were out, so we hung out with them for a bit, which also almost never happens.

In addition to all that good stuff, I ate well and drank a ton of water. I sometimes forget how much I actually need to drink to be well hydrated.

Here's some food for thought. When we are stressed out, our digestive system slows down and slows down our metabolism. When we are relaxed, our digestive system is working at its best and our metabolism is up to speed. Bottom line, try to eat when you are relaxed for maximum benefit and weight loss.

Sweet dreams,
Lysa

Happy Summer!

Hi Everyone,

Well, happy summer! I can't believe it's been many weeks since I have written. I have been busier than I expected with building my nutrition business, trying to get to the gym or run outside, take care of my children, house and carry out my PTA responsibilities!

I miss writing! What words of inspiration do I have tonight after not writing for so long???
Hmm.... I think I will keep it simple. I have been trying to focus on gratitude. I wake up and before my mind goes to everything it needs to do that day, instead I try to remember what I am grateful for in my life.

Also, I have been trying to bring this to my house and garden. It easy to get complainy about
what I would like my house to look like, my garden to be like, etc. Instead I am trying to think of how I can make it the prettiest house it can be. How I can take care of my garden and enjoy it for what it is. Take time to weed it and water it. That sort of thought process is what I am trying to implement. Seems important.

Also, food wise, I have been focusing on enjoyment of whatever I am eating. Going for what is local, fresh and delicious! Using fresh herbs, lots of lime and lemon to keep dishes full of flavor and zest!

Also, doing my best to make peace with my body. I read an interview with a woman who is doing some kind of training at Omega this summer. She suggested making friends with your body. Instead of treating it like a workhorse (which I am completely guilty of ), we should instead be kind and loving to our bodies. Thank our body for what it does and how strong it is. I have to say, this rung home for me. I would like to take the time out to thank my body everyday for all it does and how good it is to me. Maybe you could try this too.

Okay, it is time for bed!
Goodnight and more soon......
xolysa

Hi Everyone,

Below is the description of a six class series that I am in the midst of setting up. Please let me know if you are interested in participating in it.

Eating for Energy & Weight Loss

Would you like to have more energy and shed some unwanted pounds?

This workshop series is for you!Come and spend six evenings with Lysa Ingalsbe RN, Board Certified Holistic Health Counselor, and learn how to eat foods that provide energy and lose weight naturally in the process.

This is not a crash diet program or a trendy new way to eat. Lysa's philosophy is based on practical, healthy eating and focuses on the many benefits of eating fresh, delicious whole foods.Come and explore a new integrative strategy to reach your weight loss goals while learning how to nourish yourself and increase your vitality!

Binders will be provided that will include all the info we cover & a healthy snack will be included as well.

What you can expect from this class?

1. A detailed list of foods that provide energy & foods that drain us of our energy.
2. Foods that promote weight loss & foods that deter weight loss.
3. Recipes for health, vitality & deliciousness.
4. Inspiration to carry out what we start in class.
5. Support during our series via class and email.
6. Reaching a place inside yourself where you feel empowered about how to make healthy food & lifestyle choices for your unique self.

Cost for 6 class series is $160.6:30-8pm ( might go until 8:30 depending on class size).

Back Again

Hi Everyone,

Well, it was May 26th the last I wrote and I am not happy about that. I love keeping this blog and although I can't commit to writing daily, I would like to commit to writing weekly. So from now on, expect a weekly update. I have been super busy ( my guess is you all have been busy too). This week I finally followed through with doing some form of exercise almost everyday. It has felt excellent to make the time to do it and feel the energy that I get when I do it. For this reason, I thought it would be fun to go over some good guidelines for people that are trying to transform their bodies with exercise and a new food plan. These ideas are taken from "O's Guide to Life". If you read my blog regularly, you know I really love "O" magazine. The article is called "Twelve Weeks to a Better Body: the Plan".
1. The food" main rule: eliminate the white stuff. Stop eating 3 hours before bed. I would add that as important as it is to eliminate the white stuff, it's more important to add the green stuff!

2. Exercise: Six days a week, you do 20 minutes of resistance training using dumbbells. Five days a week you do cardio workouts, starting at 30 minutes. On the 6th day, double the time to an hour. You need to change it up. It can't be comfortable (sorry to say this because I am all about comfort). So run and then walk. Run faster and then walk on an incline. Keep changing it. You should not be able to talk comfortably when you are working out.

You need to make a contract with yourself that you will commit to this for at least 12 weeks to really see changes in your body. To add to that, you need to get enough sleep and enough water. Eat well, drink well, sleep well and exercise, and remember to get and give lots of love!

Goodnight! Lysa I.

Summer

Hi Everyone,

Feels like a while since I've written. I have a set a page up on facebook so I need to figure out how to keep both up consistently but not spend all time on the computer.

Today was HOT! All I could think of was how to cool down. I made the kids frozen fruit smoothies. It seemed to help them so I will share the recipe (sorry if you are on facebook too and this is a repeat).

Frozen black cherries (handful)

Banana

plain yogurt

1 tbsp almond butter

1 tsp wheat germ

1/2 cup milk of your choice

3 ice cube

Put all ingredients in blender and blend until smooth.

Has protein, fat, vitamins & minerals! You could add some flax seed and have the benefits of the Omega oils and fiber! That's a power drink for sure!

Goodnight,

Lysa

Inspired!

Hi Everyone,

It's a beautiful, very warm May day out today. I am feeling inspired after going to a fantastic spin class this morning and getting a great book that I ordered called "The Diet Cure" by Julia Ross. She has some great insights she shares in this book and some wonderful recipes too.

Here are some of her suggestions on how to "undiet":

1. Do not skip meals.

2. Eat at least 25% of the day's calories at breakfast.

3. Do not undereat.

4. Start your meals with plenty of protein. (She recommends twenty grams or more).

5. Eat unlimited amounts of green veggies with your protein. Eat some red and yellow ones too. (My favorite suggestion).

6. For snacking, eat fruit and vegetables with proteins ( for example, nuts, seeds, or cheese), not sweets or starches (like bagels or pretzels).

7. Be sure to include some good fats in each meal.

8. Stop counting calories and fat grams.

Here's a yummy recipe for a frittata from the Diet Cure book:

Egg and Vegetable Frittata:

1/4 red onion, chopped

1 cup kale or 1/2 cup other vegetables, chopped

2 tsp butter

3 whole eggs, well beaten

2 tbsp crumbled sheep milk feta

Saute onions and veggies in the butter in a small ovenproof skillet. Add the eggs and the cheese and cook without stirring, tilting the skillet while lifting the edge of the cooked egg with a spatula, allowing uncooked egg to flow underneath. When no more uncooked egg will flow, put under a broiler and broil until top begins to brown, 1-2 minutes.

Closing thought for the day:

Find one thing to inspire you today!

Lysa