Kara

Homemade Salad Dressing Recipe

By 3 Comments

I eat a GIANT salad almost every day for lunch. It’s easy, I can prep it on Sundays for the entire week, and it helps me get in my daily quota of raw vegetables.

(By the way- did you know that it’s been found in research studies that those who eat at least 1 cup of raw vegetables a day live on average TWO YEARS LONGER?!?! WOW!)

Sometimes we use store bought dressing, and sometimes we make our own. I always prefer our homemade version to the store bought for two reasons: taste, and less artificial ingredients.

EarthboundFarms has a great post on Salad dressing 101 that you can access here. They even gave us this awesome graphic to give ideas for salad dressing ingredients:

One of the most common questions I’m asked is how I make our salad dressing. We prefer balsamic vinaigrette (well, if we were picking what we want solely based on taste and not on health impact, I would pick Ranch every time, but that would NOT be helpful in my pursuit of better health!)

Here’s how I make ours:
1/2 c. extra virgin olive oil (We use organic when we can afford to)


1/4 c. balsamic vinegar (the higher quality vinegar you use, the better it will be. This is NOT a high quality one, and I can tell in the taste)

1 squirt yellow mustard

1 tsp minced garlic

That’s it. I pour it in to a jar, put the lid on, and shake. That easy!

We keep it for up to 1 week in the refrigerator.

Here’s a copy of the label of store bought balsamic vinaigrette:

See that? 19 ingredients some of them ones that I have NO idea what they are. My version has 4 ingredients- all of which I know what they are. And it’s got more flavor than the store bought version. Double win.

Try it this week or experiment with flavors you prefer.

What’s your favorite dressing to use?

Wellness Witness Workout #1

By 6 Comments

 

Here is yesterday’s workout that we did at our first group exercise class. 

You can do it from home and you only need 20 minutes and a set of moderate dumbbells!

Good luck!

WARM-UP

then

30 seconds per exercise:

SET 1:
Squat with a bicep curl (Perform curl while in the squat)
Bent over row with tricep kickback
Mountain Climbers
Bicycle Crunches
Rest then repeat circuit two more times


SET 2: (30 seconds per exercise:)
Step up onto chair/bench with an overhead press
Tricep dips using the bench/chair
High Knees with toe taps on the bench/chair
Reverse lunge, front raise (while in lunge) stand then side raise
Rest then repeat two more times

SET 3: (30 seconds per exercise:)
Squat Jumps
Pushups
Squat Jumps
Pushups

COOL DOWN and celebrate a workout that you just completed in 20 minutes that will build muscle and keep burning fat for up to 48 hours!

A dream fulfilled

By 8 Comments

About a year and a half ago, God began birthing in my heart a vision for a faith based fitness ministry.

The more I have learned about stewarding our health well for HIS glory, the more compelled I have been to share it with others. After a lot of prayers and time spent trying to determine if this was the direction I was supposed to walk in, I closed my eyes, took a deep breath and jumped in.

I started by launching this domain name on January 1, 2014 as well as the Wellness Witness Facebook page.  I also led several wellness workshops for local churches and began speaking with the leadership at my own church about the possibility of leading a wellness ministry there.

I learned of an organization called Revelation Wellness and knew that it was where I was being called, although it was way, WAY outside of my comfort zone. Through an amazing series of answered prayers, God threw the doors wide open to this opportunity and I will begin my certification program with them next month.

I also started leading a group through the Made to Crave book and DVD study. This has been SO fun and last night as I looked around the room at the 30 women who were openly discussing their struggles with self concept, food and self-worth and then working on reclaiming all of that for the glory of God, I KNEW I was in the right place.

This morning another dream was fulfilled…I led my first group workout.

Through the prompting of a friend who wanted to be able to come learn a quick exercise routine, I began announcing that I would be holding a group workout in our local park. I posted it a few times on facebook and also on instagram last week.

I prepared as best as I could by putting together a 20 minute strength training based workout, making my husband do it with me, and preparing a short message that I felt like God had given me to share with any that showed up.

I wasn’t able to sleep last night as I was excited and nervous and to be quite honest, overwhelmed with if I could do it. I began to hear the enemy whisper things like “who do you think you are to do this?”, and “what makes you qualified to do this?”.

But my alarm went off at 5:11 and with a quick prayer, I hopped up and threw on my exercise clothes, loaded up my van with weights, some music, an interval timer, some towels and water. My sweet husband knew the importance of this day to me, so he spent time praying over me and then snapped a picture so that we could look back and remember this day.

I drove to the park where we were meeting while it was still dark and prayed for the right people to show up who needed to be there. I waited a few minutes and then saw the first two cars arrive. Then a few more, and then still more. Women that I knew well and loved, women that I haven’t seen in years, and a couple women I had only ever met one time. Each one looking not quite sure that they were ready to be awake this early, or ready to be exercising again. All in all, there were 15 brave souls that decided to support me in this dream and they showed up. What a gift.

I nervously launched into our warm-up and then we began the work-out. I missed a few of the moves I had planned, but overall, I feel like it was a good workout. We laughed a little, we were able to get in a good workout, and I was able to speak a little bit of truth to them from John Ch. 15.

When it was over, they packed up their things and left and I just sat and wept. I watched the sun rise as I was able to reflect on the goodness of God. To praise Him for the vision He had planted and His faithfulness in not only calling me, but also preparing the way.

You see those things that the devil was trying to tell me like “you aren’t equipped or prepared for this?” in all worldly terms would be correct. I have not yet completed my certification program, yet because of the amazing teaching I gained through multiple online resources, I was ready. I didn’t yet have my CPR certification in case of an emergency and he sent me a sweet friend who is an EMS worker as well as another that knows CPR as the first two ladies to show up to class. I didn’t know if our location would work and was a bit fearful about being there and setting up in the dark and God had already ordained it so that our first day would also be a local election day and that there would be kind poll workers setting up in the same parking lot to help calm my nerves. He even arranged it so that our church pastor would be out doing his morning walk and come right by our group workout!

And now, without me even approaching the leadership about it, I have been offered the use of our gym at church for this program anytime we need it.

WHAT A GIFT!

I am not writing this because I want to brag on myself, because HEAR ME ON THIS, none of this is of me or my own doing. What has happened so far has been completely of God and in spite of me. He gave me a calling and then He has been faithful to provide the way as long as I’m obedient to the call.

I don’t know what will happen from here. I don’t know if these same women will come back on Thursday for the next workout or not and I don’t know what God may have ahead for Wellness Witness.

I simply write this to you to say: What is God calling you to do? Is there a desire He has placed in your heart that you can’t seem to stop thinking about? If so, it is time to begin praying and stepping out in faith. He will be faithful, friends- HE IS faithful.

Here are some pictures from today:

Hubby snapped this picture right before I left as we wanted to remember this day. SO exciting and scary at the same time!
The amazing women that came out today!

 

 

My teaching for today from John Ch. 15: ABIDING!

This picture is a bit hard to read, but it’s a note that my 6 year old left for me. the middle section says, “Remember God is with you wherever you are even if you are mad or sad or happy, too” (in her own version of spelling.

I am praying that if you’re reading this and that God has given you a dream to fulfill, that today you begin earnestly seeking Him and His will on it. Yes, it’s scary, but there is blessing to be found, friends. He can accomplish His purposes completely without us, but what a gift when we decided to let Him use us for His glory!

Love you all. Praying for you and cheering you on!

Are you interested in leading a faith/fitness ministry/business either in person or online? Be sure you’re on our email list to receive some free resources and tips! 

SaveSave

Monday Motivation

By Leave a Comment


I read this by Jimmy Pena of PrayFit and just had to share it with you.

“Health – like life – is a season. Here today, gone tomorrow. That
heartbeat you just had? God gave you that. What will you do with the
next one He gives? Today and all week long, make a point to live like
there’s no tomorrow. Share Christ, be healthy, work hard, kiss people,
laugh and love. Health is a gift; open daily.”

This morning I woke up tired and a bit grumpy. I thought of the mess waiting for me downstairs that I didn’t clean up before I went to bed. I thought of the obligations I had committed to this week and felt a bit overwhelmed.

It’s easy to go to that place, friends. We start to think about all that we HAVE to do.

I’ve been working on shifting my thinking lately. Alisa Keeton of www.revelationwellness.org often talks about how fitness isn’t our HAVE TO, it’s our “GET TO”. I’m trying to use this concept in many areas of life.

Instead of waking up and thinking about all the items on my to-do list, I’m asking God to grant me fresh eyes and determination for the things that I will GET to do. I woke up healthy…In a home filled with more than we could ever need…In the next room over are two kids that still call me “Mommy”…I have two legs that can move and two arms that are strong. I have been blessed.

What about you, friends? What shift in thinking do you need to make this week? Right now, at this moment, we have been given LIFE. A heartbeat, a healthy body. Let’s do like Jimmy says as make a point to live like there’s no tomorrow.

Love y’all. Praying for you and cheering you on!

Sharing our Successes: MEET RACHEL!!!

By 1 Comment

I’m so excited to share our most recent SUCCESS STORY with you today. Meet Rachel, one of my former students. I’ve always loved this girl’s heart and now love that we share such a passion for health, wellness, faith and fitness. I know that you will be encouraged by her story and her determination. If you want to learn more about Rachel and her journey, she blogs over at www.rachelheck.blogspot.com

Here’s her story:

I’ve always
struggled with my size – I’m 5’8 with broad shoulders, ‘big bones’ and
thick leg muscles.

“Athletic” is what my body type was referred to as a
kid.

Growing up, I was bigger than most of my friends. I remember getting to
middle school and having to do those awkward physical exams for PE – I
remember weighing more than the other kids. I never really let my size
bother me though. I was pretty confident in who I was. I played
volleyball, and tennis and was on the track team.

Although I wasn’t the
best in any of those sports, I stuck with them and enjoyed playing.
After high school I gave up playing sports and didn’t stay active during
college.
I put on a good 20 pounds after high school and refused to acknowledge
it. I avoided scales and taught myself to think ‘it’s how you feel, not
how much you weigh’ (Which I still 100% agree with!)

But, I was super
unhealthy. I would eat whatever I wanted, whenever I wanted and paid no
attention to what I put in my body.
I took notice of my habits and unhealthy way of eating around December
of 2013. I knew some girlfriends who had some success with Weight
Watchers, so I gave it a try. Around that time I also picked up my 2nd
job of teaching swim lessons at a locally owned gym. I started swimming
and running regularly as well as following a strict, strict diet on the
WW plan.

I learned to love eating vegetables. I gave up breads. pastas
and cheese (and wine….periodically
). I ate alot of protein and vegetables. I found new recipes and did a
ton of meal prep. The good thing about WW is that you can still eat
foods you enjoy, just a smaller amount.

If anyone knows about Weight Watchers, it’s all about portion size and
what’s ‘worth’ eating verses what isn’t. I quickly learned I could eat
pizza, pasta & burgers…but I couldn’t eat a lot of them. What one
slice of pizza would ‘cost’ in the WW world, I could eat 2 cups of
spinach, a 5oz chicken breast, 2 hard boiled eggs and some dressing. SO
much more food.
It just made sense to me, and it worked.

I struggled, and gave in to craving every now and then. But I would
always get back on track, focusing on my workouts, and putting fuel into
my body.

I’ve found fun new ways to stay active and push myself. I
run, bike and swim. But I also teach water aerobics, I do P90X, I lift
weights. I walk my dog. I sleep better and I wake up easier. Most
importantly I feel better. I’ve signed up for 5K’s and even am
participating in my first triathlon in September!

I really just wanted to feel better about myself, and become the best
version of me I could be!
I lost 40 pounds in 5 months.


I also want to encourage others to
believe in themselves. To truly believe in yourselves and know that you
are fearfully and wonderfully made. You are strong and you can do it!

How awesome is this girl? So proud to know her and proud of the person that she is.

Want to be a success story featured on this blog? Send your story and your before/after picture to me through my email: osborne (UNDERSCORE) kara AT yahoo DOT COM, or through my facebook page .

BLT Wraps: Easy Summer Supper Idea

By Leave a Comment

I used to really, really love a good fresh summer-time tomato sandwich.

I would slather Duke’s mayonnaise on two slices of soft, white bread, plop on the tomatoes, then add salt and pepper. Sometimes I would go ahead and add bacon and lettuce for a BLT, and sometimes I would eat them plain.

I no longer eat soft, white bread (or any other breads most of the time), but when I saw the fresh, vine ripened tomatoes at the produce stand this week, I started craving one.

I decided to make BLT wraps instead, and they were a hit! This simple supper was easy to prepare and didn’t take much prep work at all.

Because I was making a whole pack of bacon, I cooked it in the oven so I could prepare more at one time.

I lined my pan with foil (ran out after only doing one pan) and preheated my oven to 450.

I cooked the bacon around 18 minutes or so and it came out looking like this:

 

I put three paper towels on a large plate and piled all the cooked bacon on it

 
 
and then I  used a few more paper towels on top to press out the grease.

 

I put it on the table along with fresh iceberg lettuce leaves, fresh local tomatoes, raw veggies, berries, and some cooked zucchini and onions.

We used the iceberg leaves as the wrap, spread them with mayonaise, and then added bacon and tomatoes. I also used some black pepper. SO, SO GOOD!!!!

I plan for this to be a weekly meal for the rest of the summer.

Hope you enjoy!!!