Post Surgery-Pre Brazilian Butt Work Out

I am 11 days post knee surgery and I am getting better each day that passes.. I did think I would have been able to walk or drive by now but this is still a million times better than my last knee surgery recovery time.

I start physical therapy tomorrow and plan on getting in a few sessions a week of swimming to my routine until I feel comfortable to get back into my Kick Ash state.. While I was home I decided to order this Brazilian Butt Work Out DVD http://www.amazon.com/Brazil-Butt-Lift-Workout-English/dp/B00337MOMO. I have never ordered a work out dvd in my life but for some reason this caught my attention and has received many great reviews. So while lying on my butt for many hours thought what a perfect present to my behind!

Just a little extra reading material for those of you who sit all day long:

http://well.blogs.nytimes.com/2010/07/14/phys-ed-the-men-who-stare-at-screens/

Since it does require a lot of squatting I wanted to make sure my knee is 100%.. I hope to start the work out next week and will be updating you guys on my progress!

In the meantime I continue to eat healthy, get lots of sleep and keep a smile on my face...

xo,

Kick Ash

Zucchini and Apple Slaw Day:

Happy Monday!

I am still home recovering from my recent knee surgery and as I am limping around the house I decided to make myself useful and create some raw food dishes with what's in the fridge. As I have written in the past I do not follow a Raw Food Diet 100% but I do like to incorporate into my life and eat clean as much as possible.

2 Zucchini"s

2 Golden Delicious Apples( I prefer these apples for the taste of the slaw)

1/4 Tsp of Sea Salt

1/4 Lemon Juice

1/4 Cumin

1/4 Cinnamon

I took a cheese grater and grated the zucchini and apples in a big bowl. Then I took a fork and mixed the two together and added in the salt, lemon juice and cumin. I mixed around for another few minutes and put into a ceramic bowl and placed it in the fridge for later.

It is so easy and healthy. You can add it to an entree as a side or eat alone. Either way you will be happy and feel great!

Cold Avocado and Cucumber Soup

I just made in less than 2 minutes the most delicious summer soup.

Depending on how many people you are making the soup for you can mess around with the measurements. It does not have to be precise.

1 Ripe Avocado

3-4 Persian seedless cucumbers (peeled and chopped up)

1 Cup Water

1/4 Cup of lime juice

1/4 Tsp. of ginger

1/4 Tsp. of sea salt ( more depending on how much salt you like)

1/4 tsp. Nutmeg

1 Ice cube

Blend and Serve!

Tips and Facts about Sugar :

1. Be in the "know" about sugar and how it reacts with your body.

Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of it, the insulin in your system converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.

Consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).

2. Less is More

One teaspoon of table sugar has 15 calories. That can add up through the day if you are drinking multiple cups of tea and coffee with sugar.

3. High Fructose Corn Syrup is the ENEMY

"High-fructose corn syrup" is a highly refined, artificial product. It is created through an intricate process that transforms cornstarch into a thick, clear liquid. White sugar and "high-fructose corn syrup" are not the same. Industry advocates for corn growers say that they are the same. But nutritional science studies say that there is a big difference between the two. They say that "high-fructose corn syrup" is worse than sugar.

This manufactured fructose is sweeter than sugar in an unhealthy way, and is digested differently in a bad way. Research has shown that "high-fructose corn syrup" goes directly to the liver, releasing enzymes that instruct the body to then store fat! This may elevate triglyceride (fat in blood) levels and elevate cholesterol levels. This fake fructose may slow fat burning and cause weight gain. Other research indicates that it does not stimulate insulin production, which usually creates a sense of being full. Therefore, people may eat more than they should. Indications also are that the important chromium levels are lowered by this sweetener which may then contribute to type 2 diabetes. Obesity is a contributor too.

4. The sugar in fruit isn't bad for you

Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.

Day 1 After Surgery

Happy Friday Everyone,

I made out of knee surgery and I am feeling good. I'm not in to much pain just all bandaged up and reading (Eat, Prey, Love by Elizabeth Gilbert) , catching up on TV and relaxing..I hope to be back on my feet and slowly getting back into my work out routine in no time.

Thank you to everyone for ALL the well wishes!

xo,

Kick Ash Fitness

Hi,

So my surgery got moved up and I am going in tomorrow! At this very moment I am not nervous but I think when I arrive and have to put on the gown.. it might be a different story. The doctor did reassure me that this surgery will be a breeze compared to my first one. (geez, I hope so)

I am ready to get back to Kick Ash and start my cardio classes up again and train 5-6 days a week myself.

I will post again soon but in the mean time..

Work Out for me!!

xo,

Kick Ash Fitness

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Dangerous Denny's

I think this is the first Monday I have felt super refreshed and rested since my knee injury and not working out like I use to. I was in Palm Springs this weekend with my husband and even though it was a mere 114 degrees, I was happy as a clam in the pool.

My attempts to be super healthy while on our mini vacation were ehhh so-so.

When we woke up Saturday morning we were very much looking forward to going to this Israeli place that we had lunch at last time but is known for its amazing breakfast.. After driving 15 minutes to find find the place again we drove up and things were not looking good.. The windows were covered and I got out of the car and noticed there was no furniture inside..

At this point we were so hungry that we saw a Denny's across the street and said what the hell!

I haven't been to a Denny's since freshman year of college after a night of drinking. I though it's 2010 I am sure they have some healthy options. We walked in and it was a bit depressing, everyone was at least 30-50 lbs over weight. We sat down and the first thing I noticed was there was no calorie or fat count on anything on the menu.

All of the egg omelets looked scary and and I wasn't about to eat a waffle or a plate of bacon. So I ordered some egg whites scrambled and 2 wheat pancakes. One to give to my husband and a side of fruit.. This was all a part of the grand slam deal of $6.99 The woman looked at me funny and could tell I was trying to be super healthy but it was slightly like pulling teeth here.

My breakfast came to the table and I see a huge plate of egg whites and two wheat pancakes DRENCHED in butter which meant my eggs where now swimming in a sea of butter.. Thanks Denny's Server, you obviously missed the point of my attempt at eating a healthy breakfast!




So I proceeded to eat some of my rubbery egg whites and buttered wheat pancake and called it a day!

Dear Denny's,

It was almost a pleasure but if I never see you again, I will be ok!!

Thank you to all the ladies who came to my first hosted Raw Food Class. It was a huge success. Melissa showed us how to make Lemon Zucchini Bisque, Sun-dried Zucchinilini and Cherry Mint Crunch Brownies. Let's just say there was nothing left over.

I love that Melissa started the class by telling us she is not 100% Raw and she wasn't there to tell us we needed to be. It was simply something healthy that we should try incorporating into our diets.. Just by eating salads more through out the day will better us then pre-packaged foods, fried, or to much meat.

She came fully prepared with her own food processor, spiral food cutter, and plenty of extra goodies for people to buy after the class. I highly recommend trying this at least once and for the price of $20 a person for 3 courses it is an amazing steal.

For some of her recipes and more info check her out at: http://www.rawfoodstylist.com/

EGCG.. what is it:

Epigallocatechin-3gallate, a substance in green tea that increases the amount of oxygen your body uses, which improves your endurance When subjects took an EGCG supplement( equal to three cups of green tea), they were able to work harder for longer on a stationary bike than people who took a placebo. Freshly brewed green tea will give you the biggest boost.

There are so many kinds of green tea.. my favorite is Genmaicha Green at Coffee Bean. Iced or Hot!

July 8th:

I am so excited for tonight.. I am hosting a Raw Food class at my house by raw food stylist Melissa Henig.. I tried a few of her meals and they were so delicious. I must be honest I am not a vegan or vegetarian but I am all about exploring new fun ways of incorporating healthy foods into my life and I believe switching it up is key. I will take some pictures and try and get some video and post after. In the mean time here is a link to her website.

http://www.rawfoodstylist.com/

Happy and Healthy Thursday!

Kick Ash Fitness