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Summer Meals in 30 minutes or Less

It’s Summer in the kitchen!  Time to  use the oven less and prepare lighter, healthier, tasty summer dishes.  It’s the time of year to prepare meals in the crock pot, wok, and stove top.  Temperatures outside are warm and who wants to slave over a hot oven for hours.  So whether you are vegan or a meat lover, you’re sure to find something on SCW’s list of delicious summer meals that you and your family will love and have dinner on the table in 30 minutes or less!

10  Delicious Summer Meals

  • Meals Prepared in a Wok

Beef and broccoli stir fry – Delicious and tasty you can use either rice or noodles

Chicken stir fry

Vegetable stir fry

Spaghetti

Italian Pasta Salad

Chicken  Caesar salad w/Parmesan cheese

Wedge Salad

Baked Talapia or a light pan fried coating

Pan fried lamb chops- olive oil, coat and brown on each side

Grilled barbecue chicken

  •  Keep plenty of fresh fruit around wherever possible

Delicious Summer drink

Coconut Penna desert drink

Verse of the day:

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Getting Fit Summer 2017

The unofficial start of summer is Memorial Day which signals warmer weather, longer days, shorts, swimwear, and lightweight clothing.  However, the official start of summer is June 21. You still have time! Are you in the shape you want to be in?  How fit and healthy do you feel?  If your answer is no, it’s time to achieve a leaner, healthier you.

My diet and exercise routine has literally changed my life for the better!  There are so many positives.  I was always one that could eat whatever I wanted and not gain weight!  But of course all good things must come to an end.  Trust me I feel your pain.  I was the biggest foodie.  I loved all the good stuff Cheeseburgers, fries, steak, potatoes, soul food, triple cheese mac & cheese, subs, on and on.  As we age our metabolism slows down and it’s much harder to lose weight.

I noticed a couple of years ago I had gained weight and I was ten pounds over what I wanted to be.  I had always stayed within a certain weight and wanted to maintain that.  Also I’m petite, Five feet one inch, so you don’t want to pack too much into a small frame.  I had to take action, and I did!  I started in 2015 working out regularly and changing my diet.  Now it’s two years later and I’m so proud of myself, I can’t tell you how good I feel.  The hardest thing for me was changing my diet!  But you’ll find that if you stay consistent your body will get used to the change.  Today it’s 6:30 am here on the west coast and I’ve just finished my workout.

My normal workout routine is 5 days a week just 20 minutes a day!  But I’m consistent and that makes all the difference.  Typically in the morning for breakfast, I’ll do cereal, Special K w/strawberry, or oats cereal, maybe a cup of yogurt, or sometimes a cup of applesauce.  Next I drink my water throughout the morning and during my workout.  Water suppresses your appetite.  At 10:00 am I have a protein smoothie Naked Juice.  For lunch around 1:00 pm I have a salad and baked chicken, or chicken nuggets. I have my salads everyday!  That’s it for the day!  If I want a snack later in the day I’ll do tuna and crackers or maybe a bowl of cereal.

I’m 125 pounds, sometimes it fluctuates to 128 or so.  I feel awesome, have lots of energy,  I’m not as hungry, it boosts my mental agility, wards off colds and flu.  Not to mention adding years to my life.  If you’re on the other side of 40 adjust to your change in metabolism by taking control.  If you’re in your 20’s and 30’s start yourself on a healthy course that will take you through the rest of your life!  Losing weight is going to take commitment!  You can do this!

5 Tips to a Healthier You

  • Write down your goals and reasons for achieving them

  • Keep a food diary. Track what you’re eating

  • Portion control is your friend, (have you noticed plates in restaurants have gotten larger)

  • Fill up on salads, fruits and vegetables

  • Changing your diet is a strategy you must master, (start small and go from there)

  • Aerobics

  • Calisthenics

  • Machines

Exercise Bike

Treadmill

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  • Indoor Exercise

Outdoor workouts are a great alternative, here’s why

  • You satisfy your mind by getting out and being active

  • You challenge your muscles by doing workouts that are not possible indoors.

  •  You can soak up Vitamin D

  • The flood of fresh air into your lungs is invigorating!

 

  • Outdoor exercise

Verse of the day:

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Spring Break Fitness

Make your new spring 2017 body your best yet!  Healthy and fit in mind, body and spirit!  Below are some simple effective workouts that can be done at home or in the gym.  The warm up is on the way so do get out into the fresh air and be active!

Core and Pelvis exercise

Thigh, hips and legs exercise

Wall squat

Medicine ball squat

Light weights for arms

Heart and lower body Elliptical

Verse of the Day:

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Click the “Leave a Comment” link below.

Affirmation

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Fit for Life in 2017 New Year New You

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It’s fresh start week at SCW and we’re making a fresh start with a healthy lifestyle. This year get moving!  The number way to stay healthy is to be active.  An active lifestyle that keeps you on the go is also burning calories.  Don’t think diet, think lifestyle.  Studies have shown physical activity leads to improved mood and feelings of well-being.  The positive changes you make this year will set you on track for a blueprint of healthy lifestyle for years to come.  Easy? No, but worth it.  The hardest part is to start.
Change is hard.  If you need to pray about it, do so.  Pray that God will strengthen your willpower to help you meet your goals.  If you do not make a change you’ll actually be worse off than last year because you will gain MORE weight.  The more you gain, the harder it gets, and the more unhappy you will be. My motivation for working out is that I know I will be unhappy with the way I look if I don’t.  There used to be a time when I could eat anything I wanted and not gain a pound those days are no more!
I have to work at it now.  I’m in the gym every weekday morning by 6am because I’m committed to my health, to myself and to my husband.  When I had a check up last year I found that had improved my overall health significantly by diet change and exercise. That made me feel awesome. Do something good for yourself!  Live long and be strong because you’re a Smart Christian Woman.  Remember your health is your greatest asset.

Round up the moms in your neighborhood and start a fitness group

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If you have a significant amount of weight loss as your goal, 100 pounds or more get a trainer.  There trainers at the local gym that can help you.

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Do what you like and what works for you. Yoga, and dance classes are very popular among women and also gives you a sense of community so you don’t feel like you’re alone.

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Calisthenics at home. Hard to get to the gym with small children?  There are tons of workout videos on the internet, get your laptop and follow along from the comfort of your home.

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Make healthier diet choices. Replace bad choices with good choices.

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  • New Year New You

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Verse of the day:

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New Year’s Faith Resolutions

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Time to make those New Year’s resolutions.  What changes do you want to make in 2017?  Forget about the word resolution, what it comes down to is change.  Change is hard which is why most people do not keep resolutions.  Think in terms of positive lifestyle changes which will bring you closer to your goals.  This year pick one of these worthy goals and start there!

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5 Lifestyle changes to kickstart your New Year

 

  • Making healthier eating choices. Eat healthier alternatives. Instead of sugary snacks do fruit instead.  Snacks like trail mix, mixed nuts, yogurt and cheese are tasty healthy snacks.

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  • Getting more sleep, Instead of just saying I want to get “more sleep” set a goal, for example 3 more hours per night and work toward it. You may not always meet the goal but strive for it.

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          Change the course of your life for the better with a new career. When you love what you do it’s not work.  You don’t have to have all the details worked out just start..

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•  Add years to your life with diet and exercise, in the long-term.  In the short-term, lower your stress levels, tone your body lose weight control your appetite.

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          •  Whatever area of your life where you need to take a leap of faith to get you where you want to be, do it!

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Verse of the day:

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Christmas Dinner Menu Guide

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Want to make an impression on your guests with the perfect Holiday feasts?  Browse our collection of show stopping main course entrees, side dishes, and desserts to keep your guests talking long after dinner. Christmas dinner is a traditional meal.  The meal can take place Christmas eve, and or Christmas day in tradition of the Christian feast day celebration. It’s a significant part of gatherings held to celebrate Christmas. No gathering is complete without a holiday feast! SCW has you covered with step by step instructions.

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  • Ham

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  • Turkey

Holiday Turkey Dinner

  • Mashed potatoes and gravy

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  • Gravy

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  • Green beans

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  • Stuffing

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  • Christmas Holiday Roast Beef

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  • Leg of Lamb

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  • Holiday drink

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  • Deserts

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Verse of the day:

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