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Permission to Eat and Paying Attention

In order to be able to focus on your bodies signals for hunger and satiety, I think there are a few other concepts that you have to be on board with. Read on to find out why!

Breakfast and Metabolism 101

Breakfast is a non-negotiable for everyone! It is so vitally important for optimal wellness, that no one is excused! And for such a simple task it really has a lot of power.

Salmon & Risotto Recipes

These two dishes go brilliantly together, and are both delicious! This is my go to preparation for salmon as it is flavorful with or without the finishing vinaigrette. The kids like it plain, so I serve them and then add the caper vinaigrette.

Showcasing Special! Featuring my brother and all around awesome dude, Andy Sieja!

There are so many people in my life, and people whom I meet on a regular basis that live the TripleBraided mission and vision.  The vision of eating well, staying fit, and being happy.  People who put all the pieces together in a manageable fashion that matches the scope of their lives and where they are on their personal wellness journey. One such person is my super cool, very awesome, hilarious, and all around good guy and brother, Andy Sieja! … Read more »

Weekly Challenge: Include one serving per day of a green leafy vegetable.

We all know they are good for us, but do we get enough?  Probably not!  Take a look at this link from WebMD for a list of ten leafy greens starting with the most nutritious at the top. What constitutes a serving: One cup of raw green leafy vegetables or half a cup of cooked.  I would consider this a minimum. As you tackle this challenge, I would also encourage you to choose a variety of the leafy greens. … Read more »

Weekly Challenge: Do you know how much non-nutritive calories and artificial sweeteners that you consume? Find out this week while you investigate it in your diet.

If you have noticed, all of the challenges that I have posed thus far have revolved either around adding good things to your life or tracking and assessing current habits and patterns.  I am hesitant to give a challenge that says to eliminate certain foods, not because I don’t think that there are things worth eliminating, but because ultimately I believe that if enough good stuff comes into your life, the poor stuff will be displaced. Does that sound like… Read more »

Weekly Challenge: Practice mindful eating: Slow down, chew your food, and pay attention to your body’s signals of hunger, satiety, and fullness with every meal that you eat this week.

It is really not necessary to eat until we are completely stuffed or very full at every meal.  In fact that should be the exception to the rule.  For many reasons, but also because our stomach is going to be able to digest the food better if it has some room in there to churn the food all around.  Of course overeating  happens.  When something tastes exceptionally great, or we haven’t had a favorite food in a while, or we… Read more »

Weekly Challenge: Burpees, and squats, and planks, oh my!

Do 15 Burpees (with the push up), 15 Squats, and 30 seconds of a plank each day!  If this is so yesterday’s fitness for you then do these three activities in a reverse ladder starting with 15!  That means, do 15 burpees, then 15 squats, then 15 seconds of plank, then do 14 of each, then 13, and so forth.  If that doesn’t kick your butt then just tune back in next week for another nutrition challenge J Below is… Read more »

Weekly Challenge: Experiment with smoothies this week! Have one as part or as all of two different meals this week.

This is the time of year when I really start breaking out the smoothies again.  I guess because they are such a cool and refreshing treat to me once it starts to warm up.  Of course they are delicious any time of year, but I seem to gravitate to them more often in the Summer especially. Here is an excerpt from a previous post about smoothies, and ironically enough I am again drinking this particular smoothie as I write this… Read more »

Weekly Challenge: Plan ahead at least one of your meals for each day this week

So, I really should have gotten this out to you yesterday, but well, I didn’t…so I guess we are off the hook for one day of planning! Some people do this really really well, but I am not one of them.  Planning the evening meals for my family might just be the bane of my existence at this point in my life.  It is torture and I hate it!  I can never make everyone happy, and listening to complaining after… Read more »

Weekly Challenge: Schedule that healthcare appointment that keeps slipping through the cracks.

It is so easy to let our busy lives get in the way of taking proper care of ourselves.  Especially when it involves going to the doctor, or being poked or prodded!  Sometimes when we feel good, nothing hurts, and we know we take good care of ourselves, then we really put off important check ups.  Take a minute to review the list below, and if needed go ahead and take the steps needed to get at least one of… Read more »

Weekly Challenge: Eat two servings of fish this week.

Hopefully this challenge will inspire you to look for a new (or dig up an old) fish recipe, or order a fish dish off the menu when you eat out this week! Not only is fish a great source of protein, but it also has an excellent supply of Omega 3 fatty acids in it, which unfortunately is lacking in most American’s diets! Omega 3 and Omega 6 fatty acids are both polyunsaturated fats, and they are particularly beneficial and… Read more »

Weekly Challenge: Record the amount of fiber that you eat this week.

I think that it’s always nice to have a gage of where we are before we go trying to change things up!  So this week let’s check out our fiber consumption. The way that I would suggest going about this is threefold: 1.       When available,  read the labels of the foods you are eating.  Ex:  If you eat a granola bar and it says there are 3 grams of fiber per serving, and the package has two servings, then you… Read more »

Weekly Challenge: Do not weigh yourself this week.

For some of you, I just gave you the week off from a challenge, since you don’t weigh anyway.  For others, I know you are saying “WHAT!”, but I have to weigh. It is really not necessary to weigh daily, or even weekly for that matter.  I personally don’t weigh myself at all, and get weighed only once or twice a year at the doctor’s office.   I think I am more content with myself for it too. There are much… Read more »

Nutrition and Wellness Workshop this Saturday!

Nutrition and Wellness Workshop Presented by: Julie S. Satterfeal, MS, RD, LD   Date: Saturday, February 23, 2013 Time: 10:00 – 11:30am Place: St. Marks Lutheran(room to be determined) I will email this out on Friday! Craig Satterfeal and Tim Sieja in conjunction with Thrivent Financial are pleased to sponsor a Nutrition and Wellness workshop for all who are interested.   This is going to be an interactive, hands on workshop led and prepared by Registered Dietitian, Julie Satterfeal.  The… Read more »

Weekly Challenge: Record/write down all of your exercise this week.

This challenge is not necessarily to push you to do more, although it may.  It is not to make you feel badly about what you are or are not doing, and don’t let it!  It is designed to make you aware of the reality.  It may also help you to plan this week’s exercise if you know you have to write it down. For some people it can be monumentally motivating to see what you are accomplishing on a weekly… Read more »

Weekly Challenge: Write a positive affirmation about yourself and post it somewhere that you can read it often.

An affirmation is something that you declare to be true, or something you want to be true.  But by declaring it in the present tense somehow you are helping that reality along. There is so much research on the power of our thoughts and the messages that we give ourselves, and how those messages correlate to our happiness.  I am not an expert in that field or in that research, but I am a very strong believer in the power… Read more »

Weekly Challenge: Plan for three days this week that you will get at least 30 minutes of cardiovascular exercise, write it down, and share your plan with someone.

PLAN is the first operative word here.  Making a plan will increase the chances of it actually happening. WRITE IT DOWN is the second key.  Writing it down will increase the chances from 20% to about 80%. SHARE THE PLAN to seal your fate.  If you tell someone close to you what your plan is, then your chances are pretty darn great!  A sense of accountability will do wonders for your motivation and your ability to problem solve minor glitches.… Read more »

Weekly Challenge: Pick a vegetable, find a new way to prepare it…AND do it!

Figuring out ways to include more fruits and vegetables in my daily diet is a constant work in progress.  Then to be the primary meal preparer and in charge of all things good and healthy going into four other people’s bodies, the pressure is really on!  It may seem like other people eat so well and have it all together, but I am here to tell you that it just is not the case!   In my experience talking to MANY… Read more »

Weekly Challenge: Eat breakfast every day this week, and with your breakfast try to incorporate 20 grams of protein!

Eating breakfast is a fantastically important part of overall wellness because it’s contributions stretch across so many areas of our life.  Incorporating a good dose of protein in your breakfast will just give it more power, and assurance that it will provide the benefits as advertised! –      Breakfast is a powerful key to keeping well and fit by metabolism standards (for more detail about metabolism and breakfast see my blog entry from October 24, 2011) . It will boost your metabolism… Read more »

Weekly Challenge – Search for a local fitness or exercise class that you can sign up for this week. Try something different or in addition to what you already do!

There are so many different options, and you may find your new passion or something that you are really fantastic at and never knew it!  You can go through a plethora of different venues for your fitness challenge… from the YMCA, to a local gym, or a neighborhood personal trainer, just to name a few.  You don’t have to make a year-long commitment at a gym either, your community most likely offers “a la carte” classes you can take in… Read more »

Weekly Challenge: Concentrate on getting two servings of fruit each day this week!

It is very tempting in the new year to set lofty goals, and lots of them.  I want to encourage you to set more manageable goals even though they may feel quite minimal or boring.  I know, it is much more fun to get all set up with big goals and the motivation to make it happen.  But unfortunately that can be so overwhelming many times, that in two weeks time we have let almost all the goals go, along… Read more »

Weekly Challenge: Drink at least 64 ounces of water each day this week!

Maintaining Hydration Drink on a schedule; Try to always have a beverage handy so sipping becomes a habit. Beverages that contain caffeine, alcohol, or carbonation can contribute to dehydration, so enjoy them in moderation or with a glass of water. At the first sign of thirst, be sure to grab some water because often this is an indication that a person is already somewhat dehydrated. The following foods and beverages each contain at least 80% water, and can contribute to… Read more »

Wellness Bootcamp beginning Tuesday January 8th!

Two class times still have available spots!  Tuesday mornings from 11:00am -12:30pm and Tuesday evenings from 6:00pm – 7:30pm. Wellness Bootcamp Eat Well. Stay Fit. Be Real Facilitating Lifelong Wellness and Freedom from Diets Introduction and Objectives for this course: To provide a foundation for a healthy lifestyle by giving participants accurate and up to date         nutrition and fitness information, and facilitating the creation and completion of action oriented and measurable wellness goals.   Personal Wellness Philosophy: To truly live… Read more »

Wellness Boot Camp beginning Tuesday 10/16 from 6:30-8pm

Wellness Bootcamp – Eat Well. Stay Fit. Be Real Facilitating Lifelong Wellness and Freedom from Diets     Introduction and Objectives for this course: To provide a foundation for a healthy lifestyle by giving participants accurate and up to date nutrition and fitness information, and facilitating the creation and completion of measurable wellness goals. Personal Wellness Philosophy: To truly live a healthy lifestyle while also enjoying life. We each have to individually find a place that is real and manageable… Read more »

For My Endurance Athlete Friends and Followers!

Tips for Proper Fueling BEFORE Glycogen stores generally sufficient for runs lasting under 60 minutes. However, training your body to eat prior to running is beneficial. Most people tolerate carbohydrates well within the hour before a run.  Protein and fat take longer to digest and may cause cramping and should be consumed 2—4 hours prior to running. Day before long runs/races: Keep it simple! No new foods, drinks, exercises; graze throughout day to avoid over-eating in evening; avoid gassy foods(… Read more »

It’s Been Awhile!

Wow, so it is not hard to see how quickly good habits can be broken!  All it takes is a little shake-up to our everyday routine to really put the kibosh on good intentions.  The end of the kids school year and the start of summer with swim and dive season, and all that goes along with it, has really thrown me a curve ball!  I am certainly not swimming, drowning is more like it. I may have put something… Read more »

Lou Holtz

Lou Holtz did a fantastic job as one of the keynote speakers at the Thrivent Financial Peak Performers Conference that my husband and I were invited to attend last week.  He was engaging, funny, authentic, and good!  The content of his talk was informative and inspirational in an “anyone can be successful” kind of way.  He truly provided the audience with a game plan for success in a down to earth, real manner, with so much humor that the laughter… Read more »

Room Makeover!

I had a brilliant idea… at the last minute, of course.  Somehow the closer an impending deadline becomes, the more efficiently my brain functions!     My oldest child turned 10 on Wednesday, and on Monday I had the excellent idea of giving her bedroom a surprise makeover.  However, I had absolutely no idea what to do, or where to start, so I called my very talented friend and interior decorator,  Jennifer (  for help.  Fortunately for me she had a spare… Read more »

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