Monthly Archives: May 2012

belated..Fit Tip Tuesday {No. 12}


How perfect…

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Sorry, I did not post my weekly Fit Tip Tuesday yesterday. For some reason I let the excuse of saying, “tomorrow” to something that should have been done yesterday. Do not let this saying be your excuse today. Get up off that couch or away from the computer and do something. Go for a walk, run, or quick bit of exercise. Your body and brain will thank you!

Population Me


How often do you think about yourself throughout the day? We all are so vain, myself included. Yet, with vanity the front-runner for almost everything we do and decision we make, I am having the hardest time developing a thoughtful answer to the interview question “please tell me about yourself”.

Initially, I would like to begin with I am Lindsay, a 2009 graduate with a Bachelors degree in Kinesiology and Health, blah blah blah. However, they have my resume right in front of them and they are a literate person, so why would I reitterate what my resume already reads?!

Next, I considered being brutally honest with them that I am a type A, blue personality, who can be deemed a “sainted pit-bull”. I am far from intimidating standing at 4 feet 11 inches tall, however I am stubborn as an ox and  “no one can make you feel inferior without your consent” (thank you, Eleanor Roosevelt for that beautiful quote) type of mind-set. Yet, if I am looking to be hired for a new job, and at that a promotion, that is probably not a good introduction to myself.

As an educated individual, I took to the books. I have learned that you should keep it short and concise, a brief summary of who you and and how you are the person for the company/job without coming outright and saying it. Here is my about me:
I am an extravert who interacts well with others. I am detail and quality driven, dependable, and analytical. I have worked for X company for more than 3 years including my internship at Y location within X company. I have helped establish a solid working relationship within X company at Z location since X took on this client in 2009. I would like to continue to be a part of a company who infuses health and wellness into peoples everyday lives. It is my passion and goal to pass my love for health and well-being to the people I serve.

How do you prepare for interivews? What are your tips or tricks to answering the question “tell me about yourself”?

Fit Tip Tuesday {No.11}


Walking your dog burns calories

According to, the weather conditions for Des Moines, Iowa are excellent for dog walking.

Walking your dog not only keeps your pup healthy and happy, but it also keeps YOU healthy and happy!

To calculate how many calories your body burns while walking your dog you can use this simple calorie counter or purchase a heart rate monitor to accurately measure calorie burn throughout the day or during exercise.

Superfoods continued…


11. Almond Butter (Barney Butter)- Great for those who have good allergies to peanuts or gluten.

Eat More- Check out the below table.

Almond Butter is a Healthier Alternative to Peanut Butter. Compare nutritional information for Barney Butter Smooth vs. peanut butter based on a 2,000 calorie diet:

  Peanut Butter Barney Butter
Calories 188 182
Saturated Fat 18% 7%*
Protein 14% 14%
Fiber 8% 14%
Calcium 0% 8%
Iron 2% 8%
Vitamin E 13% 25%
Magnesium 13% 20%

*The USDA recommends eating foods that contain less than 10% Saturated Fat per serving.

 12. Pomegranates- This superfood is rich in folate and antioxidants, also are super low calorie.

Eat More- SELF magazine suggests eating pomegranate seeds with raw baby spinach leaves and lemon- poppy seed dressing or trying there pomegranate salsa recipe.

13. Chiles- Not only will chiles spice up your meals, but they will also spice up your metabolism!

Eat More- Personally, I add chiles and peppers to EVERYTHING…try adding them to a batch of chopped potatoes, baby carrots, onions, and celery out on the grill. It will just add a little something extra

14. Yogurt- The perfect food for someone on a diet, yogurt contains a trifecta of carbs, proteins, and fats which are sure to keep hunger off.

Eat More- Try using low-fat plain yogurt instead of mayonaise or on top of your baked potato. You will save a few grams of fat with each substitution you make.

15. Quinoa- This whole gram contains both protein and fiber to keep your hunger at bay.

Eat More- HELLO! Have you read my previous post on quinoa? If not, read it here Fit Tip Tuesday {No.2}

16. Sardines- EEW! However, these little fish are high in protein and omega-3’s.

Eat More- Alright, I have no suggestions for you should incorporate sardines into your diet. Please post if you have some tasty recipes or ideas!

17. Tarragon- This herb has a sweet-licorice like flavor, use instead of salt or in dressings.

Eat More- Try this Tarragon Chicken recipe from Food

18. Parmesan- Is part of the Italian national cuisine.

Eat More- Try this by grating over roasted vegetables or is popular as a garnish to pastas and spaghetti.

19. Avocado- This summer party food is the ideal food for increasing satiety due to its monounsaturated fat content.

Eat More- Try adding this to your sandwhich as a butter or mayonnaise substitute!

20. Olive Oil- Research has shown that olive oil contains anti-inflammatory properties.

Eat More- Yumm! Toss your pasta with olive oil, parmesan cheese, fresh basil, and garlic for a unique light dressing.




1. Apples- An apple a day keeps weight gain at bay.

Eat more- Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

2. Steak- SELF magazine says that beef is often thought of as a diet buster, but eating it may help peel off the pounds.

Eat More- Try buying local organic beef; “its healthier for you and the environment”.

3. Eggs- Eggs, yolks, and all. Eat more of them.

Eat More- Omelets and scrambles are a great way to play with simple additions, try; peppers, onion, lean protein, etc.

4. Kale- One raw cup contains 34 calories and 1.3 grams of fiber!

Eat More- Braise chopped kale and apples. Before serving sprinkle with balsamic vinegar and chopped walnuts.

5. Oats- Instant oats provide 3-4 grams of fiber per serving.

Eat More- Oats help lower cholesterol and are a favorite cookie for kids of all ages!

6. Lentils- Are a bona fide belly flattner.

Eat More- Lentils’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply.

7. Goji Berries- These tart berries have over 18 amino-acids which make them an excellent source of protein for your mid-morning snack.

Eat More- Mix them into a cup of low-fat greek yogurt and enjoy!

8. Wild Salmon- fish fats are healthy and contain important omega-3 fatty acids.

Eat More- I have a less than healthy recipe for smoked salmon brushetta. Ask me for this if you are interested.

9. Buckwheat Pasta- Buckwheat pasta is different then most because it contains carbs and proteins, which makes this pasta very satiating.

Eat More- Cook this pasta as you do rice: Simmer it, covered, over low heat.

10. Blue berries- Blueberries, or berries with a blue hue have the highest level of antioxidants.

Eat More Same as with Goji Berries, top your greek yogurt with a handful of blueberries, or better yet top your blueberries with greek yogurt and let the berry be the main ingredient.

What is your favorite superfood? Did it make the list?

Fit Tip Tuesday {No. 10}


There’s more that grows in a garden–

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(If I had a herb garden…I might try something like the photo above)

If you are feeling down this spring, dig deep  —  below the surface of the earth deep. Gardening, it turns out, is beneficial not just to your diet from the produce you grow, but from the increased feelings of wellness and satisfaction found in the simple act of turning the soil. Better yet, you don’t have to be anything close to a master grower to reap these extra wellness benefits. Gardening offers a community connection, physical activity with a full range of motion, an afternoon snack, an education.

For more information visit 

Do you have a garden? If so, what is in it? Or if not, what would you plant?

Stamp Out Hunger 2012


Saturday, May 12, 2012

It’s easy to help:

1. Collect and bag non-perishable food items

2. Place by mailbox for letter carrier to deliver to a local food bank or pantryHunger Facts:

  • 1 in 6 American’s are facing hunger **
  • 1 in 8 American’s are currently being served by Feeding America ***
  • 1 in 7 Americans are using SNAP benefits (food stamps) **
  • 1 in 6 Americans are living at or below the poverty level **
  • Nearly 49 million Americans, including more then 16 million children, are facing hunger **

** USDA Food Security Report 2010
*** Feeding America Annual Report 2011

Non-Perishable Food Item Suggestions

  • Pudding cups
  • Low-sodium cans of soup and vegetables
    (to lessen the need for clean drinking water, which may not be available in an emergency)
  • Canned juice
  • Canned fruits in original fruit juice
  • Canned meats, tuna, and salmon
  • Peanut Butter
  • Jelly (no glass containers)
  • Dehydrated fruits (apricots and bananas are smart choices)
  • Freeze dried foods or Military Rations- MRE’s
  • Dry foods such as rice, flour, and beans
  • Hot and cold cereals (Raisin Bran and Cheerios are recommended)
  • Tea Bags
  • Ground Coffee (no beans)
  • Canned Pasta (Spaghetti O’s)
  • Cake Mixes
  • Pancake Mix
  • Juice Boxes
  • Packaged Pasta (Macaronie and Cheese)
  • Granola Bars
  • Cereal Bars
  • Powdered and Granulated sugar
  • Syrup

I am going to help Stamp out Hunger…are you???