BOOTY Camp for a Beach Bod starts Monday, and you can join in the fun! BOOTY Camp is 21 days of taking care of YOU with great meals that are part of a shake-it-up eating plan, fitness tips and support, and personal connections to make everything you’re learning stick.
This month we’re going to Paradise (virtually, that is, so everyone can “be there”) – Hawaii! Be part of the excitement of this A.L.O.H.A. from Paradise adventure, as you get ready for bikini (or bathing suit, or shorts) weather.
Right now, you can prepare for class by eliminating some of the major health robbers – red meat, dairy, sugar, and alcohol. If you’re confused about where that leaves you, join now to get access to the Members Area, where you can download class recipes now, and ask any questions you have.
Members are automatically enrolled in online classes.
Not a member? Join now, and get started on YOUR hot beach bod!
Booty Camp for a Beach Bod * A.L.O.H.A. from Paradise starts Monday, May 2, but COUNTDOWN starts TODAY. Are you ready?
Continue with the daily habits you’re creating – drinking water, breaking that sweat, eating 5 fruits/veggies each day, and avoiding sugar, red meat, and alcohol.
Avoid dairy products – no milk, cheese, butter, ice cream, or any other dairy product. You’re not committing to this for a lifetime – just through Booty Camp. We’ll talk more about why we avoid dairy as we get into Booty Camp. Right now, drink water or herbal tea. Use rice milk on your cereal. And hold the cheese.
If you eat some of your meals away from home (because of work or school, for example), find an insulated lunch bag, a few spill-proof containers, and a “blue ice” pack you can use to pack those meals.
Join Marilu.com now, so you can get the Booty Camp recipes, plan your menus, and do your grocery shopping! (Members – check out the Current Class page!)
Do you need more information about class? Do you have questions about what to expect? Ask your questions here. Coaches AlaskaKathy and amyaurora want to help YOU.
Members are automatically enrolled in online classes.
Not a member? Join now, and get started on YOUR hot beach bod!
~*~ ~*~ ~*~ Italian Chickpea Nibbles Blue * Serves 4
1 (15 ounce) can chickpeas, drained
1 teaspoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon onion powder
kosher or sea salt to taste
freshly ground black pepper to taste
vegetable oil cooking spray
Preheat the oven to 400F.
In a bowl, combine the chickpeas, oil, garlic powder, oregano, basil, onion powder, salt, and black pepper. Coat a rimmed baking sheet with cooking spray (or wipe with a paper towel that has some vegetable oil on it). Spread the chickpeas onto the baking sheet in one layer. Roast the chickpeas until they are nicely browned, about 10 minutes, tossing them halfway through. Remove from the oven and cool slightly.
Booty Camp for a Beach Bod * A.L.O.H.A. from Paradise starts Monday, May 2, but COUNTDOWN starts Thursday, April 28 (that’s tomorrow!). Are you ready?
Continue drinking water, breaking that sweat, eating 5 fruits/veggies each day, and avoiding sugar.
Enjoy fish or poultry (no skin) instead of red meat (beef, pork, lamb, etc.). If you already eat a lot of fish and poultry, try a vegetarian or vegan meal. (If you’re vegan, you’ve got this covered.)
Avoid drinking alcohol. Not forever (unless that’s the best idea for you). Just for now. You can do it.
Give yourself a good full-body exfoliation. Use a dry skin brush (described here) or use a sudsy washcloth or scrubbie in the shower.
Do you need more information about class? Do you have questions about what to expect? Ask your questions here. Coaches AlaskaKathy and amyaurora want to help YOU.
Members are automatically enrolled in online classes.
Not a member? Join now, and get started on YOUR hot beach bod!
People who regularly break up their sedentary time with movement as small as taking one step had healthier waist circumference, body mass index (BMI), and triglycerides than people who didn’t take breaks during long periods of sitting. That’s what Australian researchers found in a 2008 study.
But how to make a habit out of taking breaks? Toni Yancey’s Instant Recess book offers the following suggestions for people who feel chained to their office desks:
Take a 10-minute activity break at a scheduled time every day.
Park farther away from the places where you work, shop, play, study and worship.
Take the stairs instead of the elevator.
Put printers a short walking distance away from your work or study space instead of right next to it.
Replace desk chairs with stability balls — or use a standing desk to get rid of the chair entirely — to burn more calories while working.
Fidget, stand up and stretch at intervals during meetings.
Booty Camp for a Beach Bod * A.L.O.H.A. from Paradise starts Monday, May 2, but COUNTDOWN starts Thursday, April 28. Are you ready?
Keep up the water and exercise you started yesterday.
No sugar today (naturally occurring sugars in fruit are good). A little pure maple syrup or agave on oatmeal is okay – but just a little.
Clean out your fridge. Keep anything that looks great, but toss everything questionable. Wipe down the shelves, and wipe out the drawers.
Now that you know what’s in the fridge, plan 5 servings of fruit/veggies for today. A serving is 1/2 cup (except salad greens – that’s 2 cups for a serving). You can do this.
Members are automatically enrolled in online classes.
Not a member? Join now, and get started on YOUR hot beach bod!
Booty Camp for a Beach Bod * A.L.O.H.A. from Paradise starts Monday, May 2, but COUNTDOWN starts Thursday, April 28. Are you ready?
Drink half your weight in ounces of water each day (maximum of 100 oz/day), starting TODAY. If you weigh 200 lbs or more, drink 100 oz of water. If you weigh 150 lbs, drink 75 oz of water.
Clean out all the chips, cookies, and candy from the house. Do not buy more. If you want something sweet, eat a piece of fruit. If you want something salty, have a few nuts (preferably raw).
Break a sweat and sweat for 10. Put some effort and energy into your favorite physical activity (dancing, running, bicycling, basketball, a cardio DVD, jumping rope, kickboxing, etc.) so that you start to sweat; keep moving for 10 minutes. Whew!
Members are automatically enrolled in online classes.
Not a member? Join now, and get started on YOUR hot beach bod!
Things we love about Shepherd’s Pie – kids love it, it’s all familiar flavors, it’s a good meal for a day when everyone’s in and out on different schedules, and it makes great leftovers.
Things we love about this version – everything in the first list plus – it’s vegan.
While it takes a bit of prep time to assemble this dish, it’s worth it. The recipe comes from Marilu’s book Healthy Life Kitchen. We’ve rewritten it here with instructions to streamline the preparation.
Tempeh is sold in the refrigerated section of your health food store or natural foods section of your grocery store. It’s one of the healthiest ways to eat soy, as it’s a fermented soy product. Sometimes it comes as a soy and grain blend, and either way is fine for this recipe.
Place peeled potatoes in pot of water. Boil until soft when tested with a fork (about 15-20 minutes). Drain potatoes and return to the pot. Add margarine, nutmeg, and salt and pepper to taste. Mash until soft, adding soy milk to achieve desired consistency.
After starting potatoes, prepare the lentils. Sort and wash the lentils. Boil the 2 cups of water, add the bay leaf and lentils, cover and cook until lentils are soft (about 25 minutes).
While the potatoes and lentils are cooking, prepare the tempeh. Preheat the oven to 350F. Cube and toss the tempeh with tamari and Bragg’s. Place cubes on a cookie sheet and bake for 15 minutes. Leave the oven on.
Prepare the vegetables. In a saute pan over medium-high heat, add oil and saute onion, carrot, celery, mushrooms, sage, thyme, marjoram, salt, and pepper. Cook until soft (about 8-10 minutes). (It’s a good time to mash the potatoes.)
Add the cooked lentils and tempeh to the cooked vegetables; mix well and pour into an 11×7 casserole dish. Top with the mashed potatoes, covering the entire casserole. Bake, uncovered, for 45 minutes.
, by Dr. Neal Barnard and Robyn Webb.
. We’ve rewritten it here with instructions to streamline the preparation.