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Archive for the month “August, 2014”

Home workout


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Hello,

Around almost four years ago I started to work out at home. Slowly I started to buy equipments so I didn’t have to go to the gym because I could not afford it. Some people said they don’t get in shape because they can’t afford a gym but that is jump one more excuse. I lost 20 pounds by working out at home just with body weight exercises and healthy food. But a year ago I got mostly of that weight back because I was suffering from food allergy and intolerances. I had to started to see a nutritionist that found my food intolerances and plans all my meals and supplements. I  lost 12 of pounds and have around 10 or less to go. Here is a little bit about how I started my home workout some years ago.

 I first got dumbbells:

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I still remember that I paid $20 dollars for it. (Sorry, but my dog would not take his cute face away from my dumbbells.) I felt like adding dumbbells to my body weight exercises improve a lot but after some months it become to easy again. So I purchased the most exciting thing I have. My 40 pounds sandbag:

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I just love this sandbag, I can do lower and upper body exercises and also use on my abs exercises. Months later, it was xmas and guess what was on my list? Dip station. My husband gave them to me and I also love this one. My dip station and my swiss ball are kept by my bed.

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I also have this ones:

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Four month ago I finally got a membership in a local gym and I am loving it. I go to gym Monday 5 days a week. Rest on Sunday and workout at home with my equipments on Fridays.

Here is my workout for today:

Repeat 3 times:

Sandbag squat: 15 reps

side leg lift on dip station: 15 reps

Push up: 15 reps

Repeat 3 times:

Dumbbells lunges with shoulder press: 10 per leg

Sit ups: 15 reps

High knees: 20 reps

Repeat 3 times:

Triceps dip using a chair: 15 reps

knee tuck: 20 reps

Super man: 20 reps

Repeat 3 times:

side plank lifts: 10 per side

Jump lunges with kicks: 20 reps

Mountain climbers: 30 reps

Took me 20 minutes to complete it.

 

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I am working out really hard because I really need my six packs back. This picture is from today 10 more pounds to go. I am almost there. It is being really hard. I take pictures of my belly every week because it keeps me motivated. What do you do to keep yourself motivated?

 

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Arroz de couve-flor


Couve-flor tem tanto a oferecer para sua saúde.  Ele ajuda a preventer cancer, melhora o funcionamento do cérebro e coracao, ajuda na detoxificacao.  E um antioxidante e anti inflamatorio. Tambem contem bastante vitamina C que te ajuda a se manter saudavel.

Algumas pessoas não gostam de comer couve-flor porque eles não sabem como preparar isso or porque comeram antes em uma receita mal feita. Couve-flor pode ser usado com pasta de grão de bico como um aperitivo em festa, ou pode ser asado com cominho ou ainda feito um pure pra acompanhar carne no lugar da batata.

Eu uso couve-flor pra fazer pizza, tortilhas, maionese e arroz. SIM, arroz.

Essa e a receita que fiz ontem a noite. Primeiro coloquei um cabeça de couve-flor cortada em pedaços menores dentro do processador.

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Pulse um pouco ate que o couve fique no formato de arroz.

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Deixe de lado. Agora e hora de preparar os vegetais, legumes e/ou carne que voce queira adicionar a receita. Um pouquinho de azeite de oliva, alho, cebola e alho poro. Refoge um pouco.

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Depois disso adicione seus vegetais e legumes ou carne. Pode usar qualquer um. Tomate, pimentão, nabo, abobrinha, etc…Eu usei cenoura roxa, milho, vagem e ervilhas.

 

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Refoge mais ate que eles estejam macios. Coloque sal e pimenta eu também coloquei gergelim e um pouco de molho de soja gluten free.

 

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Por ultimo, adicione o couve-flor e cozinhe so um pouquinho o ideal e so refogar um minuto porque ai fica na textura de arroz.

 

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Prontinho seu arroz. Agora e so preparar a carne ou outra proteína e sua refeição saudável esta prontinha. Pode se servir mais de uma vez porque esse e melhor que arroz e bem mais light.

 

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Obs. Meus erros de Portugues são todos culpa do meu computador porque ele fica corrigindo e mudando pra inglês e não consigo colocar acentos. Desculpas antecipadas.

Cauliflower rice


Cauliflower has some much to offer for your health. It does helps fight cancer, boost you brain and heart health, detoxification support, antioxidant and anti-inflammatory. Provides you lots of vitamin C that helps keep you healthier.

Some people don’t eat cauliflower because they don’t know what to make with it. Or because they tried a boring recipe before and they think it taste always bad but it doesn’t. Cauliflower can be use as an appetizing with hummus or other dip. It also can be baked with some cumin and will taste amazing or mashed instead of potatoes for a mashed cauliflower recipe. I make pizza, tortilla, “potato” salad and now rice with cauliflower. YES, rice.

Last night I was feeling like having some rice so here is my recipe for it:

First, I chopped the whole cauliflower head into pieces and added in the food processor. Just pulsed a bit till it looks like a rice shape.

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After that, set aside the cauliflower and start to prepare the veggies. Add some olive oil to a pan and some leek, onion and garlic. Cook for a little bit.

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Add also all the veggies you want to your rice can be anything. Corn, peas, carrots, zucchini, peppers etc. You can add ground meat as well I made with ground turkey/chicken before.

This one I use peas, corn, purple carrots and frozen green beans.

 

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Cook till veggies are soft. Then add salt, pepper, sesame seeds and if you like soy sauce. I put gluten free tamari instead because I can’t have gluten.

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Last thing you need to do is add all the cauliflower “rice” to it. Just cook for a little bit. And its all done.

 

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Serve with some kind of protein and you have a perfect healthy meal. Enjoy your rice.

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Seattle


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Hello,

Seattle is a mix of some many different neighborhoods. Every area has it only personality. Today I went to pioneer square downtown Seattle to take a few pictures. I got a new camera almost a year ago and I need learn to use it properly.

The day was beautiful. Here some pictures I took.

Pike place market:

DSC_0077 Pike place market:

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Gum wall:

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Water front:

 

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Pioneer square:

 

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There are some many settings on my camera that I need learn how to use. Maybe next time I try other area in town. Isn’t Seattle beautiful anyway?

 

Portugues:

Seattle e uma cidade cheia de pequenas areas que são totalmente diferentes umas das outras. Cada uma tem sua própria personalidade. Hoje eu fui para o centro da cidade numa area que se chama pioneer square. Estou tentando aprender a usar minha camera que comprei a uma ano atras e ainda não aprendi a usar totalmente. Essa e minha cidade não e linda?

 

My first 5 k


Hello,

For two years I am planning in try a 5 k but I always felt like I was not ready for it. Last week, I signed up for “run like a viking 5 k” in Ballard Seattle. 

Por dois anos eu estava planejando participar de uma corrida, mas eu sempre sentia que não estava preparada. Semana passada eu me inscrivi numa corrida que se chama correndo como um viking em Ballard, Seattle.

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It was a run dressed as a viking so I created my outfit myself.

E uma corrida once voce deve se vestir como um viking entao eu fiz minha roupa.

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It was a run but I had to ride my bike for half hour to get there and half hour back home. So it was my Saturday workout. 

Foi bem divertido, mas tive que ir de bicicleta ate la correr e voltar pra casa de bicicleta entao esse foi meu exercício desse sábado. 

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I was the 3rd woman to finish the run. Hope some day I be better at it. What really make this run special was this 79 old man that run the whole way super happy.

Eu fui a terceira mulher a terminara corrida. Eu espero que um dia eu corra melhor que isso. O que me deixou muito feliz e  fez essa corrida especial  foi ver um senhor de 79 anos correndo feliz da vida.

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I really like the run and I am planning and doing it more often now. I noticed I run faster when other people are around. 

Eu estou panejando participar dessas corridas com mais freqüência de agora em diante, porque eu me diverti bastante e corri mais rápido do que geralmente faco quando corro sozinha.

My first 5k yay. 🙂

Homemade dog treats


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Hello,

My dog started to have a terrible allergy to some treats we got him other day. He has eye discharge that got worse today. I don’t like give him store treats because you never know what are in them.

Tonight I made him some treats but I lost my recipe that I always use and I had to look for other online,  I found  this dog treat recipe very easy to make. It only has 4 ingredients. 

Ingredients:

  • 2 cups whole wheat flour (you can use another type of flour if your dog is sensitive to wheat)
  • 1 cup rolled oats
  • 1/3 cup peanut butter
  • 1 1/4 cups hot water

I made him lots of hearts.

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His sad face is because I wanted him to wait till I take a picture. He ate 4 of them in less than 3 seconds.

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This recipe makes enough for a week or so. And I will post the update as soon his eyes get better.

DSC_0962We need take care of our pets as we do with ourselves. Exercises and healthy food are very important in their life too. 

🙂

 

Portugues agora:

Meu cachorro comecou a ter uma alergia nos olhos desde que comprei pra ele uma caixinha de biscoito de cachorro. Eu nao confio muito no que compro nas lojas porque nunca sei o que colocaram na receita entao resolvi fazer em casa uns biscoitinhos pra ele.

A receita e bem simples. Ingredientes sao:

– 2 copos de farinha integral

– 1 copo de aveia

– 1/3 copo de pasta de amendoim

– 1 1/4 copo de agua morna

Mistura tudo como se fosse fazer um pao amassa bem e uso um rolo de pizza pra esticar bem. Ai e so cortar ou usar uma forminha de bolacha como eu fiz. Asse 180C ate que fique crocante e ai e so esperar esfriar antes de dar para o seu caozinho provar. Ele vai amar.

Cuide do seus animais como voce cuida de voce. Exercicio e alimentao saudavel e importante pra eles tambem. E isso ai beijao,

🙂

Food intolerances are real


Hello,

As I wrote here before for around three years I am suffering from bloating, lower abdominal pain and feeling tired or sick all the time. So two months ago after my friend suggested me / found me a nutritionist I decided to give it a try.

The nutritionist is called Fernanda and she lives in Brazil by email we talk almost every week and she sends me meal plan, supplements, and some recipes sometimes. First, I have to quit all the dairy, wheat, almond, peanut butter and bananas. It took me at least a month to start to feel a bit better but now two months later I feel so much better.

I lost 10 pounds of fat and all my bloating and pain is gone. I have lots of energy and finally I can workout harder without feeling sick.

We found out I am gluten, dairy, almond and banana intolerant so I am not eating it often or ever again.

Here is my picture two months ago:

 

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And this one I took today:

 

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I still have a long way to go but I am happy that now I don’t need to feel sick anymore.

I can’t believe I wait so long feeling that way . There was moments when I even thought I had cancer or something and now I know it was only food that made me sick.

 

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