tag:blogger.com,1999:blog-39465156810257530522024-03-14T01:52:45.879-07:00Vicki Royer’s Blog This blog was created to share with you some amazing tips and products hope you’ll enjoy them as much as I do! Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.comBlogger275125tag:blogger.com,1999:blog-3946515681025753052.post-74548967280942996802015-02-26T07:26:00.001-08:002015-02-26T07:26:25.557-08:00Walnut Crusted Salmon<a href="http://www.oxygenmag.com/article/walnut-crusted-salmon-9306">http://www.oxygenmag.com/article/walnut-crusted-salmon-9306</a>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-52328289292294390152015-02-04T17:21:00.001-08:002015-02-04T17:21:49.887-08:00Organic Buffalo Mexican Taco Salad<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXQMZ236yhjvayieI_oRgDUhmaVri8EnjP2gLmF0T2f8luuvWKKvqkgs1FMNX71lUJpXhB3TA72BV0Fgqrbsy1Trf_royeYPLvwsnvin2Rue5olpaNmuGDNtTZm1s3RbYRgufEwPly7Q/s640/blogger-image--1007064003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXQMZ236yhjvayieI_oRgDUhmaVri8EnjP2gLmF0T2f8luuvWKKvqkgs1FMNX71lUJpXhB3TA72BV0Fgqrbsy1Trf_royeYPLvwsnvin2Rue5olpaNmuGDNtTZm1s3RbYRgufEwPly7Q/s640/blogger-image--1007064003.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">We order all of our meats through Blackwing Meats </div><div class="separator" style="clear: both;">Give them a try I guarantee you won't be disappointed we LOVE this company !! </div><div class="separator" style="clear: both;"><a href="http://www.blackwing.com/index.php?afc=FitForLifeGroup" style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">http://www.blackwing.com/index.php?afc=FitForLifeGroup</a></div><div class="separator" style="clear: both;">Here is one of my favorite recipes that literally takes 10 minutes to make </div><div class="separator" style="clear: both;">2 pounds of organic buffalo (makes tons of meals)</div><div class="separator" style="clear: both;">Organic Romaine Hearts (I use 1 whole heart for my salad cut up nice and thin)</div><div class="separator" style="clear: both;">Organic Sour cream a little goes a long way </div><div class="separator" style="clear: both;">Organic salsa I love it I use ALOT </div><div class="separator" style="clear: both;">Seasoning I use McCormick Mexican </div><div class="separator" style="clear: both;">So it's simple brown the meat remove any juices from cooking I soak it up with paper towels </div><div class="separator" style="clear: both;">Season & add to your romaine and add all the fixins </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Enjoy!! </div><div class="separator" style="clear: both;">Organic is the way to go!! It's all I eat grassfed is the life! </div>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-22274051149217891282015-02-04T10:15:00.001-08:002015-02-04T10:15:18.075-08:00GET AWAY FROM IT ALL <a href="http://www.jdoqocy.com/click-5336102-10362618" target="_top">
<img src="http://www.awltovhc.com/image-5336102-10362618" width="468" height="60" alt="Luxurious Rooms & Suites at Sandals Resorts" border="0"/></a>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-8070257338983492822015-01-18T04:23:00.001-08:002015-01-18T04:31:20.625-08:00Why you should be eating GRASSFED BEEF<div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I am an online sales affiliate for Blackwing Quality Meats leading producers of organic meats and other healthy meats including ostrich meat, bison meat, organic beef, free ranged organic chicken, and others. Raised without antibiotics or hormones or feed containing animal by-products...please refer to the link provided ..Thank you, Vicki <a href="http://www.blackwing.com/index.php?afc=FitForLifeGroup" rel="nofollow" target="_blank" style="text-decoration: none;">http://www.blackwing.com/index.php?afc=FitForLifeGroup</a> </span></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div class="separator" style="clear: both;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">If you are looking for great Organic meats shipped to your door this company is wonderful we have used them for years!</span></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG6njOJ5fZMr6kmObMz9pngRPXWfZcMss6aDH2u2Ju2IKT4tF-eb0gKo-vTXVI-d8g1nJAtqtsUjOGvsNn0BLuf-Sh1RtWgbNekHuB7ENLCjx7kAhLPLrkB2ZhFDy6qvNp4elqO1j7Zw/s640/blogger-image-125193144.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG6njOJ5fZMr6kmObMz9pngRPXWfZcMss6aDH2u2Ju2IKT4tF-eb0gKo-vTXVI-d8g1nJAtqtsUjOGvsNn0BLuf-Sh1RtWgbNekHuB7ENLCjx7kAhLPLrkB2ZhFDy6qvNp4elqO1j7Zw/s640/blogger-image-125193144.jpg"></a></div><br></div><div>GREAT READ 👇</div><a href="http://beef.bar10blog.com/2015/01/06/benefits-of-grass-fed-beef/">http://beef.bar10blog.com/2015/01/06/benefits-of-grass-fed-beef/</a>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-69508993065057933892015-01-10T19:00:00.001-08:002015-01-10T19:20:00.559-08:00Foil Wrapped Roasted Garlic & Chicken<section class="recipe_details" style="box-sizing: border-box; margin: 0px 0px 50px; padding: 0px; border: 0px; vertical-align: baseline;"><h3 style="box-sizing: border-box; margin: 0px 0px 15px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 400; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiwd-KYkkEIE2TnIiHlgRswwbwiIJ0-yqyvkl9B3YdUANlzf2GLtvGU0YBojM93-qcjdslAeqlThY25ikZtAXnoMYVwYwu2UTuNcNrkaUs5YG3e-DtwjdnfYEqVVT1zzQLPdmyMmPHVQ/s640/blogger-image-965178453.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiwd-KYkkEIE2TnIiHlgRswwbwiIJ0-yqyvkl9B3YdUANlzf2GLtvGU0YBojM93-qcjdslAeqlThY25ikZtAXnoMYVwYwu2UTuNcNrkaUs5YG3e-DtwjdnfYEqVVT1zzQLPdmyMmPHVQ/s640/blogger-image-965178453.jpg"></a></div><br></span></h3><h3 style="box-sizing: border-box; margin: 0px 0px 15px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 400; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Ingredients</span></h3><div><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><table style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline; border-collapse: collapse; border-spacing: 0px;"><tbody style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">2</span> Organic -<span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">chicken breasts</span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">2</span> <span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">teaspoons</span> EVOO -<span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">olive oil</span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">6</span> <span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">cloves</span> <span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">garlic <yummy </span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">1/2</span> <span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">onion</span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">1 1/2</span> <span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">medium sized</span><span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">carrots (or 1 large), sliced thin</span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">1</span> <span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">medium</span> <span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">potato I always use Organic </span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">1</span> <span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">tomato</span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;">I love using canned fire roasted organic tomatoes </td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">2</span> <span style="box-sizing: border-box; margin: 0px 2px 0px 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">tablespoons </span><span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block;">chicken broth</span></span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">olive oil cooking spray I use Natures Promise </span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">seasoning salt </span></td></tr><tr style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><td style="box-sizing: border-box; margin: 0px; padding: 0px 10px 10px 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: middle;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">•</span></td><td style="box-sizing: border-box; margin: 0px; padding: 0px 0px 10px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; font-weight: 700; vertical-align: baseline; display: inline-block; font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">black pepper</span></td></tr></tbody></table></section><article class="reltd_article clearfix native_ad" style="box-sizing: border-box; margin: 10px -10px; padding: 13px 0px 13px 13px; border-width: 1px 0px; border-top-style: solid; border-bottom-style: solid; border-top-color: rgb(222, 222, 220); border-bottom-color: rgb(222, 222, 220); vertical-align: baseline; min-height: 75px; clear: both;"><ol style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; vertical-align: baseline; list-style: none;"><li style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Preheat oven to 350°F. Place a 2 1/2 foot long piece of foil in a 9"x13" baking pan. Coat top of foil with nonstick cooking spray.</span></li><li style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Lay chicken breasts in middle of foil. Sprinkle tops with pepper and seasoning salt to taste if desired. Add olive oil to small cup. Peel garlic cloves and dip in oil. Drop 3 garlic cloves evenly over each chicken breast.</span></li><li style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Lay onion slices over the chicken. Then spread carrots over the onion and potato slices over the carrots. Top with tomato slices.</span></li><li style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Drizzle remaining olive oil over the top</span></li><li style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Fold foil over to wrap chicken and vegetable mixture up well. Bake for 1 hour. Cut into center of chicken to make sure chicken is cooked throughout. </span></li><li style="box-sizing: border-box; margin: 0px 0px 20px; padding: 0px; border: 0px; font-style: inherit; font-variant: inherit; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">To double this recipe, make two foil wrapped chicken and vegetable packages. They will both fit in the 9"x13" baking pan. They will still bake for 1 hour. </span></li></ol><a href="http://www.m.webmd.com/food-recipes/features/five-must-have-kitchen-tools-for-cooks" class="clearfix" style="box-sizing: border-box; margin: 0px; padding: 0px; border: 0px; font-family: inherit; font-size: 1em; font-style: inherit; font-variant: inherit; line-height: 1.2em; vertical-align: baseline; text-decoration: none; color: rgb(55, 137, 185);"></a></article>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-36738009193185944462015-01-09T16:18:00.001-08:002015-01-09T16:18:16.539-08:00MAGIC OF MAGNESIUM<div><p style="margin: 0px 0px 1em; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Recently re-discovered as an overlooked key to good health, a number of medical researchers are recommending increases to the RDA for magnesium — sometimes suggesting as much as double the current recommendations — to ensure protection from diseases such as osteoporosis and hypertension.</span></p><p style="margin: 0px 0px 1em; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></p><p style="margin: 0px 0px 1em; padding: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbZWovuoC57gqXfKZfH9zbz9h5MdUt1jp6tkagiCGNM5h1l3a2zDy3WRNlzySYWVfWvJPpoKfQuJSQITtRQzIX8VuEzz1D8ztndEv45Gh5yDyUk-ZLNo7AB3dltncr7FyiBm-qkwqRbQ/s640/blogger-image-1889670210.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbZWovuoC57gqXfKZfH9zbz9h5MdUt1jp6tkagiCGNM5h1l3a2zDy3WRNlzySYWVfWvJPpoKfQuJSQITtRQzIX8VuEzz1D8ztndEv45Gh5yDyUk-ZLNo7AB3dltncr7FyiBm-qkwqRbQ/s640/blogger-image-1889670210.jpg"></a></div><br><p></p><p style="margin: 0px 0px 1em; padding: 0px;"><span style="background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif; -webkit-text-size-adjust: auto;">Even the best of the best organic soils are depleted of these precious minerals. And non-organic farming has virtually no nutrients in it. Furthermore, there are many ways in which Magnesium is lost from the body, e.g. alcohol, coffee, black tea, grains, soy, most pharmaceutical drugs, calcium supplements.</span></p></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Regular supplementation is a reliable way to boost your magnesium levels. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Benefits of Magnesium:</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>1. Better sleep -</b> The sleep regulating hormone melatonin is disturbed when Magnesium is deficient. Furthermore, Magnesium brings balance and controls stress hormones. Stress and tension are often reasons why people suffer from insomnia in the first place.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>2. Relaxes the nervous system </b>- Serotonin, which relaxes the nervous system and elevates mood, is dependent on Magnesium.</span></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>3. Bigger, stronger muscles </b>- Magnesium allows the body to produce more Insulin-like Growth Factor which is a major contributor to the growth and strength of muscles. Furthermore, adenosine triphosphate is the cell's energy store, and is created with help from Magnesium.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>4. Better flexibility -</b> Magnesium loosens tight muscles. Without Magnesium, muscles do not relax properly and cramps occur. Magnesium is important for flexibility, because low Magnesium results in a buildup of lactic acid, causing pain and tightness.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>5. Bone integrity and strength -</b>Magnesium helps to fix calcium properly. It may blow some people's mind that the calcium supplements they're taking are not only useless, but are actually contributing to osteoporosis! There are actually about eighteen essential nutrients that contribute to bone health; Magnesium is definitely one of the most essential, because it stimulates a particular hormone called calcitonin. It also suppresses a hormone called parathyroid that breaks down bone.</span></div><div><b style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </b></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>6. Remineralizes teeth - </b>Magnesium deficiency causes an unhealthy balance of phosphorous and calcium in saliva, which damages teeth.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>7. Alkalizes the body -</b> Magnesium helps return the body’s ph balance. Magnesium reduces lactic acid, which is partly responsible for post-exercise pain (Delayed Onset Muscle Soreness).</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>8. Hydrates -</b> Magnesium is a necessary electrolyte essential for proper hydration.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRYR7BAt2zPbBqiEwOoGiHQDlLiz1hR0M8zOnV5qtGk8frIjoeDfC6RJfsn8uxDBd8v7-Ve_sdjq357W-hDxfvMDXRZRAdm1CoK5En7HY2P7FuaPyFU2WTX5-hz2HVTT0yVjPd-cMSA/s640/blogger-image-857117991.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhRYR7BAt2zPbBqiEwOoGiHQDlLiz1hR0M8zOnV5qtGk8frIjoeDfC6RJfsn8uxDBd8v7-Ve_sdjq357W-hDxfvMDXRZRAdm1CoK5En7HY2P7FuaPyFU2WTX5-hz2HVTT0yVjPd-cMSA/s640/blogger-image-857117991.jpg"></a></div></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>9. Helps to relieve constipation -</b>Magnesium can be used to cleanse the bowels of toxins.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>10. Enzyme function -</b> Enzymes are protein molecules that stimulate every chemical reaction in the body. Magnesium is required to make hundreds of these enzymes work and assists with thousands of others.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b>11. Diabetes - </b>Magnesium enhances insulin secretion, which facilitates sugar metabolism. Without Magnesium, glucose is not able to transfer into cells. Glucose and insulin build up in the blood, causing various types of tissue damage, including the nerves in the eyes.</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">There are many other benefits of Magnesium: It helps prevent stroke, heart disease, period pain, and so much more. </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I love it an have had amazing results from it .. I HIGHLY RECOMMEND IT </span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><p style="margin: 0px 0px 16px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; -webkit-hyphens: auto; -webkit-hyphenate-limit-after: 1; -webkit-hyphenate-limit-before: 3;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">With that in mind, some early signs of magnesium deficiency to keep an eye out for include:</span></p><ul style="margin: 0px 0px 0px 38px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline; list-style-position: outside;"><li style="margin: 0px 0px 16px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Loss of appetite</span></li><li style="margin: 0px 0px 16px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Headache</span></li><li style="margin: 0px 0px 16px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Nausea and vomiting</span></li><li style="margin: 0px 0px 16px; padding: 0px; border: 0px; outline: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Fatigue and weakness</span></li></ul></div><div><h2 class="subHeader" style="margin: 0px; padding: 10px 15px; border: 0px; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Below is what I use CHELATED MAGNESIUM :</span></h2><h2 class="subHeader" style="margin: 0px; padding: 10px 15px; border: 0px; vertical-align: baseline;"><span style="font-size: 17px; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">PURPOSE OF CHELATION</span></h2><p class="description" style="margin: 0px 0px 10px; padding: 0px 28px; border: 0px; vertical-align: baseline;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Chelated magnesium means the mineral is bound to a negatively charged group, or anion, in two or more places. Some examples of commercially available magnesium chelates include magnesium citrate, magnesium lactate and magnesium gluconate. When minerals such as magnesium are chelated, they are more likely to survive the passage from the stomach to the small intestines intact. Because of this, more magnesium from the chelated variety will be absorbed in the intestinal tract than magnesium that is nonchelated.</span></p></div>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-92175898551410054972014-12-23T19:12:00.001-08:002014-12-23T19:12:35.590-08:00Best Beauty Picks<a href="http://m.today.com/style/tamrons-tuesday-trend-5-best-beauty-products-year-1D80385645?cid=sm_fbn">http://m.today.com/style/tamrons-tuesday-trend-5-best-beauty-products-year-1D80385645?cid=sm_fbn</a>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-53285471460553998562014-10-06T17:34:00.001-07:002014-10-06T17:34:29.090-07:00Healthy Hair Tip Eat Protein 😋😋<p style="box-sizing: border-box; margin: 0px 0px 13px;"><strong style="box-sizing: border-box; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Eat the Right Proteins</strong></p><p style="box-sizing: border-box; margin: 0px 0px 13px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Your hair is made up of protein, so make sure you’re eating enough of it. Think: fish, chicken, lentils, and other beans. Other foods that contain an amino acid that creates keratin, called <strong style="box-sizing: border-box;">cystine,</strong>will also help your strands stay healthy—reach for pork, broccoli, wheat germ, and red peppers. </span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdnjU4yN5wzVBtfRZfvOMLKEkSZtFDIfISYz1XhzbKPobQliH4Avg_j_JfpXfOVw1CsB2lSq071Q_T00jGar2GHaGYWw172NLP58irIXsRvZEqR4VbpiBlWUE4Uvw_wGBINR57EqOj4g/s640/blogger-image-733180206.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdnjU4yN5wzVBtfRZfvOMLKEkSZtFDIfISYz1XhzbKPobQliH4Avg_j_JfpXfOVw1CsB2lSq071Q_T00jGar2GHaGYWw172NLP58irIXsRvZEqR4VbpiBlWUE4Uvw_wGBINR57EqOj4g/s640/blogger-image-733180206.jpg"></a></div><p></p>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-88061941957628058442014-10-06T08:02:00.003-07:002014-10-06T08:02:57.853-07:00BOOTY WORKOUT <a href="http://www.fitnessmagazine.com/workout/butt/exercises/exercises-to-target-butt-muscles/">http://www.fitnessmagazine.com/workout/butt/exercises/exercises-to-target-butt-muscles/</a>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-83224064772905346852014-03-10T04:04:00.000-07:002014-10-06T07:59:42.275-07:00<br />
<span style="color: magenta; font-size: x-large;"><b>CODE FITFORLIFE 25% OFF AT CHECKOUT </b></span><br />
<br />
<br />
<a href="http://tryabouttime.com/?affiliates=4"><img alt="square-300x300" class="attachment-full" src="http://tryabouttime.com/wp-content/uploads/2014/03/square-300x300.png" height="300" width="300" /></a> <span style="font-family: Trebuchet MS, sans-serif;"> </span>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-77885657782335936992013-11-12T03:48:00.001-08:002013-11-12T03:48:52.822-08:00Marks Daily Apple Macaroons <br />
1-1/4 cups almonds<br />
1/8 teaspoon cinnamon<br />
2 tablespoons grated lemon peel<br />
2 egg whites, beaten<br />
1/4 cup raw honey<br />
2 tablespoons lemon juice<br />
<br />
Grind almonds coarsely. Combine cinnamon and lemon and add. Beat egg whites very stiff, fold in honey and continue beating. Fold in lemon juice with almond mixture and blend. Drop from a teaspoon onto ungreased parchment paper. Bake 30 minutes at 250 degrees F. Remove from paper while still slightly warm. Makes 4 macaroons.<br />
<br />
<br />
<br />
<a href="http://www.marksdailyapple.com/dessert-recipes/#ixzz2kQmVPVNF">Read more: http://www.marksdailyapple.com/dessert-recipes/#ixzz2kQmVPVNF</a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7H5uH_qJymAQoHoTiMK8w8PN6O8Bcv4rpil-QxiagYFeU-o9EeOmK62FS2Fq_lS_cIiN8wwvlgbJtjdAZDc_k-ozxk7-sW0e2f8pQ6TbklO2BWVlbfsC_Q78aHtz2wcSo5aCslSPlLw/s1600/eat11.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7H5uH_qJymAQoHoTiMK8w8PN6O8Bcv4rpil-QxiagYFeU-o9EeOmK62FS2Fq_lS_cIiN8wwvlgbJtjdAZDc_k-ozxk7-sW0e2f8pQ6TbklO2BWVlbfsC_Q78aHtz2wcSo5aCslSPlLw/s1600/eat11.jpg" /></a></div>
<br />
Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-45208991022299472012013-11-11T03:29:00.002-08:002013-11-11T04:05:39.367-08:00Marks Daily Apple Thanksgiving Turkey ....GOBBLE GOBBLE<br />
Preheat oven to 350 degrees. (Be sure to put the oven rack in a low position.) After rinsing and patting dry the bird, remove the innards and set aside. (A great meal themselves that can be cooked alongside the bird or baked/boiled at another time.) Combine 1 stick butter (softened) with salt, pepper, fresh thyme and minced garlic. Rub the butter mixture inside the bird and underneath the skin of the breast. (Just work the skin up with your fingers and then smooth it out again after you’re done.) Add final amount of herbed butter mixture all around outside skin of the bird. Fill the inside of the turkey with coarsely chopped onion, carrots, celery and bay leaf. Tuck and truss as needed. Add broth to the bottom of the pan.<br />
<br />
Cover breast of turkey with aluminum foil (especially if you’re roasting a large bird) for first ½ of cooking time. Roast until thigh meat registers 165 degrees (usually around 25 minutes per pound), basting with broth and butter as needed throughout second half of cooking time. Let rest loosely tented before carving.<br />
<a href="http://www.marksdailyapple.com/low-carb-thanksgiving-recipes/#ixzz2kKrF2Xyh"><br /></a>
<a href="http://www.marksdailyapple.com/low-carb-thanksgiving-recipes/#ixzz2kKrF2Xyh"><br /></a>
<a href="http://www.marksdailyapple.com/low-carb-thanksgiving-recipes/#ixzz2kKrF2Xyh"><br /></a>
<a href="http://www.marksdailyapple.com/low-carb-thanksgiving-recipes/#ixzz2kKrF2Xyh"> http://www.marksdailyapple.com/low-carb-thanksgiving-recipes/#ixzz2kKrF2Xyh</a><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Qg-BOijKZOE_WkKybhNLH9sh_uso7A9vjVfMaHJVhUGPaJpXQRVdQfzFXBEYJ3y7nSPij5wV5yPlByhE_ILyyixHUUJph5fL5SUep6hFKJlti8cePqZNRlrnQud4-6Kf-rBP92QAIw/s1600/312861293_c5766acf5d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Qg-BOijKZOE_WkKybhNLH9sh_uso7A9vjVfMaHJVhUGPaJpXQRVdQfzFXBEYJ3y7nSPij5wV5yPlByhE_ILyyixHUUJph5fL5SUep6hFKJlti8cePqZNRlrnQud4-6Kf-rBP92QAIw/s1600/312861293_c5766acf5d.jpg" /></a></div>
Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-20549182101638469402013-02-19T09:50:00.001-08:002013-02-19T09:50:07.070-08:00Quote of the day<br />
“Failure is the condiment that gives success its flavor.” <br />
― Truman Capote<br />
<br/><br/><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs4GDc6WpGeLtzyHBGW4FxtADG7yoVIK5PvkEGppMqEH-xGef4bq8n12W2Mp971lXNZ_x0aeIt2JI0FuTEArw21DztROClCpF3vYGWkoz3XOUOAfGbb0Kc10mNE51z63qqX-ZY2VbSsA/s640/blogger-image--2017427238.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs4GDc6WpGeLtzyHBGW4FxtADG7yoVIK5PvkEGppMqEH-xGef4bq8n12W2Mp971lXNZ_x0aeIt2JI0FuTEArw21DztROClCpF3vYGWkoz3XOUOAfGbb0Kc10mNE51z63qqX-ZY2VbSsA/s640/blogger-image--2017427238.jpg" /></a></div>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-14089430470435534892013-02-16T08:10:00.001-08:002014-10-16T13:19:48.460-07:00About Time PRE WORKOUT AUX<span style="color: orange; font-size: large;">About Time PRE WORKOUT AUX</span><br />
<span style="color: orange; font-size: large;"><br /></span>
<span style="color: orange; font-size: large;"><br /></span>
<span style="color: orange; font-size: large;">ZERO SUGAR</span><br />
<span style="color: orange; font-size: large;">ZERO SUGAR ALCOHOL'S</span><br />
<span style="color: orange; font-size: large;">Naturally Flavored & Sweetened with Stevia</span><br />
<span style="color: orange; font-size: large;"><br /></span>
<span style="color: orange; font-size: large;">Code fitforlife 25% off </span><br />
<span style="color: orange; font-size: large;">www.tryabouttime.com </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn5yYPdi4403ym3L9ky9S2cibsc_367bpPTSQsElss8Jx7ailief1nujraLQXXVwfUeECILLapVbb5pHSQgGWklsxrr5as7oJvFpC7U0sH1esZ1EicbExkoDm-S1N6zUjTkfVsM8yZ1w/s640/blogger-image-1614509632.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn5yYPdi4403ym3L9ky9S2cibsc_367bpPTSQsElss8Jx7ailief1nujraLQXXVwfUeECILLapVbb5pHSQgGWklsxrr5as7oJvFpC7U0sH1esZ1EicbExkoDm-S1N6zUjTkfVsM8yZ1w/s640/blogger-image-1614509632.jpg" /></a></div>
Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-21774239772355854072013-02-16T05:53:00.001-08:002013-02-16T05:53:03.455-08:00Vicki's Chili Chicken & Veggie DelightVicki's Chili Chicken & Veggie Delight<br />
<br />
2 pounds organic boneless skinless chicken breasts <br />
2 red organic peppers cut into long strips <br />
1- large sweet onion<br />
1 - 16 oz bag Natures Promise Organic broccoli florets (5min in microwave)<br />
Add Spices -(amount to your liking)<br />
Organic cumin<br />
Organic chili powder <br />
<br />
Cook chicken until no longer pink I use a small amount of Earth balance buttery spread in the pan <br />
<br />
Microwave broccoli for 5 minutes<br />
<br />
In a speedster pan sauté peppers & onion I use a small amount of the Earth balance here as well cook until soft & golden <br />
<br />
Add chicken & veggies together in pan sprinkle with spices and enjoy!<br />
<br />
To change this recipe up just simply change veggies & spices or you could even use turkey or lean steak the possibilities are endless <br />
<br />
<br />
<br/><br/><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTN1ri_NEZo2kpX08brZ3sSNvyxo54jjNcs6RMU7LdBmA7NWTwbFWdOvvGvsIqX8zjOZ2cQQYl2nJpbVthjHkCUTKc1YrMbtfMXTzjOZUwj5cbmJugbZxuQoKf7xQZpKL0cOtcTO0BlQ/s640/blogger-image-1734572692.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTN1ri_NEZo2kpX08brZ3sSNvyxo54jjNcs6RMU7LdBmA7NWTwbFWdOvvGvsIqX8zjOZ2cQQYl2nJpbVthjHkCUTKc1YrMbtfMXTzjOZUwj5cbmJugbZxuQoKf7xQZpKL0cOtcTO0BlQ/s640/blogger-image-1734572692.jpg" /></a></div>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-10855883092915051412013-02-13T11:38:00.001-08:002013-02-13T11:38:25.453-08:00Vick's Perfect Baked Chicken Breasts<b>Vicki's Perfectly Baked Chicken Breasts</b><br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBS0Sm1P72wMEEGUZ_8G7nTtScfGPj7ky4uOYiXmXwHBlKNEgG9HSNLyTdge6Ujag1pIycMT7TDfeJS2bY3rEMy2nYS4sh3BeNiM89Da7114KNSEwHKlPG5Uq0FIBASz05H0fO5UJduw/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBS0Sm1P72wMEEGUZ_8G7nTtScfGPj7ky4uOYiXmXwHBlKNEgG9HSNLyTdge6Ujag1pIycMT7TDfeJS2bY3rEMy2nYS4sh3BeNiM89Da7114KNSEwHKlPG5Uq0FIBASz05H0fO5UJduw/s1600/images.jpg" /></a></div>
<br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">This is my super easy way to ba<span style="font-size: small;">ke moist chicken bre<span style="font-size: small;">asts </span></span></span></span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">
</span></span><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">1. Preheat oven to 350 degrees.<br />
2. Wash the chicken breast thoroughl<span style="font-size: small;">y (<span style="color: magenta;">pat dry</span>)</span><br />
3. <span style="font-size: small;">Drizzle o<span style="font-size: small;">li</span>ve oil sparingly over </span>chicken breast and then coat with different seasonings such as salt, pepper and herbs. (<span style="font-size: small;"><span style="color: magenta;">I love using McCormick </span><span style="font-size: small;"><span style="color: magenta;">Grinders</span>)</span></span><br />
4. Place the chicken breast in a baking dish and cover with aluminum foil. </span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="color: magenta;">COVERING <span style="font-size: small;">WITH THE FOIL IS THE KEY TO SUPER MOIST CHICKEN</span></span><br />
5. Bake for approximately 30-40 minutes or until the internal
temperature is 160 degrees, depending on how hot and even your oven
cooks will determine the amount of time it takes. <span style="color: magenta;"><span style="font-size: small;">COOK TIME DEPEN<span style="font-size: small;">DS</span> ON HOW THICK YOUR BREASTS ARE 35 MINUTES IS USU<span style="font-size: small;">ALLY PERFECT TIME TO CHECK THEM IF JUICES RUN CLEAR IS <span style="font-size: small;">DONE </span></span></span></span><br />
6. Let the chicken rest before slicing, this will help keep the moisture in the breast.</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">
</span></span><span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">Following these simple steps will help you to make the best chicken possible for your family. Being able to cook it right can be a challenge but this has worked wonders for me and the kids love it!!</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">As always,
enjoy!</span></span><br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Vicki :)</span></span></span><br />
<br />
<br />
<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: large;">Stop by my facebook group Team Fit to connect <a href="http://www.facebook.com/groups/royersteamfit/">www.facebook.com/groups/royersteamfit/</a></span> </span></span>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-78983853935362342372013-01-25T19:16:00.001-08:002013-01-25T19:32:44.274-08:00Feature Friday Member of the Week Beth Fisher<br />
Where do I begin....I started working out for the first time in my life after my daughter was born in 1997. I was very happy with how weight training transformed my body. I wouldn't say that I ate clean, but I was conscious of eating healthy and I was younger. Well, 3 1/2 years ago I had open heart surgery for an aortic aneurysm. After that surgery, I didn't work out consistently like I had in the past. Since then, I've been in and out of the gym because of some other health issues that I can't control. But after being told I couldn't work out a year and a half ago, I realized that I needed to change the way I ate if I didn't want to grow by a few pounds each year. That's when I ran across Vicki on Facebook. Vicki sent me a nutrition plan that I followed to a "T" for 12 weeks!!! I was shocked at how, after just one week, my body "de-fluffed!" That is what drove me to continue to follow her nutrition advice. Also, I had never felt as good as I did when I was eating clean. I had more energy, wàsnt getting sick and more importantly wasn't struggling with my own self mentally about my body!! That was a freeing feeling!!!! But once I got the ok from the doctor to workout again, I thought that gave me the go ahead to eat some of those foods that I had quit eating since I was working out again and was happy with my weight at the time. Well, that mindset allowed me to slip back into old bad eating habits and slowly start gaining some weight back. I started to get fluffy again!!! Then once again my health put my workouts on hold. Mentally I knew what I needed to do, but I was sooooo frustrated that yet another health issue popped up, I gave up mentally and yet again started eating and drinking what I wanted cause I thought that made me happy since I wasn't happy about my health issues!!! Well that led me to today. Just after Christmas, I put on a pair of jeans that I could barely button. That got my attention!!!!! Now that I have no restrictions from a doctor, I have decided that I am tired of this yo yo feeling because I Always end up unhappy about my situation. So I have control of my mindset....this is HUGE!!!! I also have the nutritional knowledge from Vicki and the drive to take care of my body!!! And if any other health issue pops up, I'm going to remember that nothing good ever comes out of giving up on being healthy. It justs makes the entire situation worse and I end right back to that frustrated state of mind!!!! To keep myself on track, I have an accountability gym friend, I plan my meals ahead of time and I take pics of my progress. When I look at my pics, I get so motivated to see where I can take myself!!! I pray that Vicki knows how much of an impact she has had on my life and will continue to help others. Because the bottom line is that there is no magic pill or powder to help a person Maintain healthy eating habits. You need to empower yourself with knowledge about nutrition (that's what Vicki did for me), take control of your mindset and stuck with it!!!<br />
Another thought.....when ever I got off track I'd feel defeated and just go back to eating yucky. Now I'm going to just get back on that horse and not give up if I have stray. It's stupid to think that if u get off track u might as well keep going....so much of this journey is getting a hold of my head and thoughts! The brain is a powerful thing!!!!! I just keep reminding myself how good I feel right now!!!!! No mental baggage about my body!!!! <br/><br/><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWnL6KTh9rzufj2imWQDShfD7KQQwEiyr2VrzOUqtQw3ttT3SfAeKwq6ORWv6MRheVsruvuuvznGqK7g74M3vMzeGualNsitwR_kqvBvM0x25iS_rogqcVox9DjDWeNgSlLz8diN1yJQ/s640/blogger-image-2019850146.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWnL6KTh9rzufj2imWQDShfD7KQQwEiyr2VrzOUqtQw3ttT3SfAeKwq6ORWv6MRheVsruvuuvznGqK7g74M3vMzeGualNsitwR_kqvBvM0x25iS_rogqcVox9DjDWeNgSlLz8diN1yJQ/s640/blogger-image-2019850146.jpg" /></a></div> <br/><br/><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgblpSpU4R4ifAboV7ruKF5-M_Vql3PpAIAZt9nspHNZbMAbejCBv5jv5rQ57xNDcCpsn6kaYTjafpbnWKMAOPSlOVR3Kohg7YCNer5FDoW61M_QKEx9Dtpqg7X6y1D5t2bukre59SSYg/s640/blogger-image-1928729955.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgblpSpU4R4ifAboV7ruKF5-M_Vql3PpAIAZt9nspHNZbMAbejCBv5jv5rQ57xNDcCpsn6kaYTjafpbnWKMAOPSlOVR3Kohg7YCNer5FDoW61M_QKEx9Dtpqg7X6y1D5t2bukre59SSYg/s640/blogger-image-1928729955.jpg" /></a></div> <br/><br/><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzj9KEZfNBPpdP6IPz4OiRBXxwI1h3uYQJSBoo6aGc9i_HWO8Y8zqpsPe93Xu60Ya_-OC5CUtHmyVxoPCwBktmgmVHeWda5qJjwC_sQKqUZudOiaD6rf_GCuJVB8SiunIbCMLjkKYXYw/s640/blogger-image-2090651102.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzj9KEZfNBPpdP6IPz4OiRBXxwI1h3uYQJSBoo6aGc9i_HWO8Y8zqpsPe93Xu60Ya_-OC5CUtHmyVxoPCwBktmgmVHeWda5qJjwC_sQKqUZudOiaD6rf_GCuJVB8SiunIbCMLjkKYXYw/s640/blogger-image-2090651102.jpg" /></a></div>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-36323148627119366612013-01-24T03:19:00.001-08:002013-01-24T03:19:16.379-08:00Push YourSelfHave you ever noticed that as soon as you start to think about how much pain you are in, the pain gets even worse? Controlling the messages you send to yourself is the key to sustaining intense effort. Your perception of the pain you are experiencing has an impact on your ability to tolerate it. Instead of focusing on feeling miserable, connect the feeling of pain to getting stronger. Connect the feeling of pain to accomplishing your goals. Associate the pain with something positive versus something negative. Fighting against the pain only makes it worse. Learn to accept the pain and appreciate it as part of the experience. Here are some powerful thoughts to try out when you are deep in the pain cave and want to run out!<br />
<br />
* “Everybody is suffering.” Repeat this phrase to yourself. You are not the only one out there in pain. Your competitors might have their game face on, but they are hurting just as much as you are.<br />
<br />
* “The pain will be over soon. I can do anything for ____ minutes.” Knowing that there is a finite end to the suffering you are currently enduring can help you hold out just a little longer.<br />
<br />
* “Suffering gets me closer to my goal.” This is a powerful message to send to yourself. You are basically changing your perception of the physical feeling of pain from something negative to something positive. Connect the feeling of pain to getting stronger and accomplishing your goals.<br />
<br />
* Power Cue Words/Phrases:<br />
Sometimes you need a power word – something you go to when you need to make that extra push. Everyone’s word might be different, but it is usually one word that you can repeat over and over to yourself that makes you feel strong and ready to put out a big effort. Repeating words or phrases like I Got This! power, Push..will influence how you feel and how you perform. Practice using your power cue words or phrases the next time you have intervals during a training.Try out a couple words and see what works best for you. If you really want to see the impact your thoughts have on your performance, during one of your workouts try repeating the word slowly over and over and you will quickly be convinced of the power your thoughts have on your performance.<br />
<br />
* Practice controlling your thoughts so that they work for you instead of against you! <br/><br/><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBVACdfEcMZaRnTmfkf7p2YcaMEsBlWpyOY4fbpDIpCrxduJsNrDfZRwS1eQ7roN_H7hUIm5jET__gvEbxyl9Y68YE55hXQErKq4EEr4M_Y5YzkVh10uHexRGj1npktPCCqc5BN6NUew/s640/blogger-image-2146146639.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBVACdfEcMZaRnTmfkf7p2YcaMEsBlWpyOY4fbpDIpCrxduJsNrDfZRwS1eQ7roN_H7hUIm5jET__gvEbxyl9Y68YE55hXQErKq4EEr4M_Y5YzkVh10uHexRGj1npktPCCqc5BN6NUew/s640/blogger-image-2146146639.jpg" /></a></div>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-33261100261880817652013-01-22T01:15:00.001-08:002013-01-22T01:15:02.085-08:00Quote of the dayNobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain. ~Author UnknownVicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-64507461303839406782013-01-18T12:11:00.001-08:002013-01-18T12:11:04.930-08:00FEATURE FRIDAY MEMBEROF THE WEEK WENDY MOORE<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9mqbrRndVxQZegevziv1vk_ozI8LOdWfu5bJtSnUN4KT8rdYxWl8AVVU9RWfgg6tn1J21nO3BFAiSdIgwIymr_uqHOi_gNwSWc8jYwUHMkcz114hrEbEwdkBP0OHWrh-Cg9Q1CKZVSA/s1600/wendy+pic+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9mqbrRndVxQZegevziv1vk_ozI8LOdWfu5bJtSnUN4KT8rdYxWl8AVVU9RWfgg6tn1J21nO3BFAiSdIgwIymr_uqHOi_gNwSWc8jYwUHMkcz114hrEbEwdkBP0OHWrh-Cg9Q1CKZVSA/s320/wendy+pic+2.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRin8yZJzpt9QgkFtVjpoGryNKx-sL31ia8lOEANWmPxxy2nuJTwNxL6OHEJsfDC6i6ZAzjGBc7AolhcM76yx_DikiLFCzIFN4q89NObNZ6n1pQDyzch2svK4AqzSBKWJlmHlRy1eE-g/s1600/wendi+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRin8yZJzpt9QgkFtVjpoGryNKx-sL31ia8lOEANWmPxxy2nuJTwNxL6OHEJsfDC6i6ZAzjGBc7AolhcM76yx_DikiLFCzIFN4q89NObNZ6n1pQDyzch2svK4AqzSBKWJlmHlRy1eE-g/s320/wendi+1.jpg" width="239" /></a></div>
First of all - Thank you Vicki for selecting me for the Feature Friday
Member!<br />Hi Team Fit! Just a little about myself. I am 41 years old and
live<br />in Wernersville PA. I'm married to my soul mate and best friend
Gary<br />for over 12 years, no children. For the past 6 1/2 years, I
have<br />worked for a telecommunications company managing the
recruitment<br />function for a very large area of PA. My job keeps me extremely
busy<br />but I always make the time to ensure I get my workouts in and
have<br />quality time at home with the hubby!<br /><br />I’m an early bird and love
waking up early to get my daily workout in.<br />I'm up each day by 3:45am and
head to the gym when it opens. Working<br />out for me is not a chore; I'm very
passionate about my training and<br />love hitting the weight room. I have not
always been an athletic<br />person. In high school, I played field hockey for
several years but<br />never really took exercise seriously. It was not until I
met Gary that<br />I actually found a passion for fitness. I know you will find
this very<br />hard to believe, I was the couch potato and he was the fitness
nut!!<br />That all changed once I got a taste of weight lifting and what it
did<br />to transform my body. Fast forward a few years later, I was
still<br />working out but not really being conscious of my meals and my love
of<br />wine along with the amount of calories I was consuming. Next thing
I<br />knew, I gained almost 20lbs taking my weight to the high 130's which<br />at
5ft 1in is not too flattering. I needed to focus and get into a<br />healthier
lifestyle. Obesity runs on both sides of my family and<br />frankly that was
enough to scare me half to death. I came across Tosca<br />Reno's Clean Eating
books and have not turned back since. I focused<br />on getting back into the gym
5-6 days a week and eating a much cleaner<br />diet. I saw immediate results with
my training and there was no<br />turning back. The training in combination with
clean eating really<br />helped me fine tune my body. I was not always totally
focused on<br />weight training. I fell in love with running and ran a few
half<br />marathons in 2009 and 2010. I became injured the latter part of
2010<br />being diagnosed with not one but two pelvic stress fractures. I
was<br />devastated at being told I could not run for at least 6 months until
I<br />was fully healed. What would I do??? I needed a goal to focus on. One<br />of
the trainers at my gym approached me after the New Year and thought<br />I should
try a figure competition. Not having any knowledge of the<br />sport other than
seeing pictures in Oxygen and Muscle and Fitness<br />Hers, I decided to give it
some careful thought. I made my decision<br />along with my husband’s full support
that I would give this a shot.<br />My training began in February 2011 in
preparation for a May 7th show<br />in Richmond Virginia. Little did I know at the
time, I met Vicki Royer<br />on the elevator of the hotel I was staying at in
Richmond, as Ben was<br />also competing in the same show! Small world! I placed
5th in the<br />Figure Novice Short class. I moved on to do a 2nd show in
Sacramento<br />California. I did not place in this show however it was a
great<br />learning experience for me. I was able to meet and connect with
so<br />many wonderful women and able to receive great feedback from
the<br />judges. I do not have any plans to compete in the near future. I
loved<br />the training aspect but not so much the stage stuff, tanning and
the<br />mindset I fell into after competing. I have nothing negative to
say<br />about competing. I'm happy I did it and can cross it off the
bucket<br />list!<br /><br /> I have already set some fitness and personal goals for
myself this<br />year. My workouts are more dedicated to adding some size and
muscle to<br />this runner body of mine- it’s been a challenge but I'm finally
seeing<br />some nice results. There really isn't a body part that I do not
enjoy<br />training. However, for those of you that see my daily posts, you
know<br />how much I love to train legs!<br /><br />My true passion lies in healthy
cooking and would love to eventually<br />publish an e-cookbook. I enjoy
brainstorming and coming up with new<br />healthy recipes. Spending hours in the
kitchen is a pure joy for me.<br />I've been entertaining the idea of possibly
starting up a small side<br />business dedicated specifically to helping cook for
busy families that<br />are focused on eating healthy- food for
thought!!<br />Thanks for letting me share my story. One last thought and one of
my<br />favorite quotes: "Obstacles don't have to stop you. If you run into
a<br />wall, don't turn around and give up. Figure out how to climb it,
go<br />through it or work around it."- Michael Jordan.<br />
<br />
<br />
Connect with Wendy in Team Fit <a href="http://www.facebook.com/groups/royersteamfit/">www.facebook.com/groups/royersteamfit/</a>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-83986117997896222382012-12-09T19:04:00.000-08:002013-02-19T12:31:38.039-08:00 VICKI"S KA–ZAGNA (Kale Lasagna)<br />
<a href="http://lh6.ggpht.com/-kotntYEx6b4/TgTX68gu6NI/AAAAAAAAAQU/ruAgylPxY40/s1600-h/DSCN2471%25255B2%25255D.jpg"><img align="bottom" alt="DSCN2471" border="0" height="184" name="graphics6" src="http://lh6.ggpht.com/-dqLGlZk3RyQ/TgTX7beMFzI/AAAAAAAAAQY/rPL_5n9hcrE/DSCN2471_thumb.jpg?imgmax=800" width="244" /></a><span style="background-color: #f3f3f3; font-family: Andalus,serif; font-size: medium;"> </span><br />
<br />
<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="background-color: #f3f3f3; font-size: medium;">Vicki's ….<a href="http://vickiroyer6.blogspot.com/2011/06/kale-lasagna-kazagna-version-2.html">Kale Lasagna KA–ZAGNA </a></span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">2 pounds of grass fed beef (may use other lean meats)</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">1 large onion</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">1 large red pepper</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">16 oz. Break stones 2% cottage cheese</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">2 cage free eggs</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">1 jar Bertolli Organic Traditional Tomato & Basil sauce</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">1 bunch of Kale </span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">low fat sour cream about 8 oz.</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Fresh mushrooms </span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Shredded low fat cheese for topping (optional)</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Brown meat drain any juices</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">chop up veggies add to the pan</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">mix in all ingredients </span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Pull Kale leaves off of the stem put in the bottom of a 13x9 inch pan</span></div>
<div style="background-color: #f3f3f3; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">pour all ingredients on top add shredded cheese if you like</span></div>
<div style="font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Bake 350 for 45 minutes cover with foil</span></div>
Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-27559853528416959742012-12-09T19:02:00.001-08:002012-12-09T19:02:23.937-08:00Ben & Vicki’s Yummy Meatballs <h3 class="post-title entry-title" style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Ben & Vicki’s Yummy Meatballs </span></h3>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;"><a href="http://lh5.ggpht.com/-wsEKonYHAn8/TgdSXq8nn3I/AAAAAAAAAQc/6L3sXt-5D44/s1600-h/DSCN2518%25255B2%25255D.jpg"><img align="BOTTOM" alt="DSCN2518" border="0" height="184" name="graphics4" src="http://lh5.ggpht.com/-a87wPiK5Wso/TgdSYPiF0KI/AAAAAAAAAQg/lYSQFxVl2-w/DSCN2518_thumb.jpg?imgmax=800" width="244" /></a></span></div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;"><br />
</span></div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">3 lbs. Grass fed beef </span> </div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Chopped fresh parsley as much as you like</span></div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">1 cup almond meal/flour</span></div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">24oz. Classico Florentine Spinach & Cheese Sauce</span></div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">1 tsp. McCormick Perfect Pinch Roasted Garlic & Bell pepper seasoning</span></div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">3 cage free eggs</span></div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Mix all ingredients except the sauce
the sauce is added after the meatballs are done.....form into balls
broil on low for 30 min. I make them on a broil pan so any grease
drains out </span> </div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">This was a recipe Ben and I tried and we loved it 2 meatballs would be a serving </span> </div>
<div style="color: blue; font-family: "Helvetica Neue",Arial,Helvetica,sans-serif;">
<span style="font-size: medium;">Makes 16 meatballs</span></div>
Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-34927546750346067682012-11-16T12:52:00.004-08:002012-11-16T12:53:14.640-08:00FEATURE FRIDAY MEMBER OF THE WEEK TARA PETERSON<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Mondauk to Marathon:
Tara’s Fitness / Nutrition Journey</span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc4QVFZSbxiaqbeFqf2V6S8Y3w4BNZrkFOc3fkM2uQON859YTWVxrsYp5n7_2DodJMlltS3s3Vn3Sff-y7ocKVF5CvU5LnsVdreNXR87Cmyk_bCKqC8n5Cda46QyGrmqO8ET0Kvru57A/s1600/33515_1546412345994_5560287_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc4QVFZSbxiaqbeFqf2V6S8Y3w4BNZrkFOc3fkM2uQON859YTWVxrsYp5n7_2DodJMlltS3s3Vn3Sff-y7ocKVF5CvU5LnsVdreNXR87Cmyk_bCKqC8n5Cda46QyGrmqO8ET0Kvru57A/s1600/33515_1546412345994_5560287_n.jpg" /></a></span></span></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Because I am an athlete, specifically a runner, people
tend to assume that I have always been active. In my case, this could not be
further from the truth. It wasn’t until I got some disappointing news from my
doctor at the ripe age of 26 that I had high cholesterol and I needed to change
my habits. Which meant, no more trips to Mickey D’s for the 2 for 1 special on
Big Macs, cut down on the sweets and that investing in a gym membership wasn’t
such a bad idea. I honestly had no interest in doing any of these things but I
knew I should. At the time I happened to be dating someone who cared about
health and fitness. He also seemed to care about mine as well because he finally
said to me one day, “When are you going to actually join a gym instead of just
talking about it?” Along with an eye roll, I joined a local gym. </span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRSUZMjDHIA4INbDFc2YCKisvyy-Mo2fslNtk-GRG_RHcQUL_z579fLG2jtsnGK8yRSClfckhJ5aJVtjBRkSYcqzy0idno0X8F1D1sKo4TvarOqqfvB6opXelNXtgcFBdZaIh87MNZVA/s1600/252610_1970027564231_2557391_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRSUZMjDHIA4INbDFc2YCKisvyy-Mo2fslNtk-GRG_RHcQUL_z579fLG2jtsnGK8yRSClfckhJ5aJVtjBRkSYcqzy0idno0X8F1D1sKo4TvarOqqfvB6opXelNXtgcFBdZaIh87MNZVA/s320/252610_1970027564231_2557391_n.jpg" width="240" /></a></span></span></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">One of my girlfriends was a weightlifter so she let me
borrow some books that helped get her into this fitness nonsense…errr….I mean,
business! Fitness business! </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">As time moved on, I continued to weight train, and
took cardio classes at the gym and I saw results. I was much stronger than I
ever thought possible and more importantly my cholesterol numbers really
improved. I even had a group that I ‘lifted’ with at the gym but I needed to
find a way to burn more fat. So I decided to start running. Mondauk Park was
near my workplace that had a dirt running track around it. It was a mile long
and had ¼ mile markers. So wearing my cute Nike workout outfit and my CD player
in hand, I took off….for about 1/8<sup>th</sup> of a mile. I wish I was kidding but I’m not. I was sucking
air so hard people were staring and my entire body hurt and felt like it was
burning! Quite honestly, nothing was more painful than this. </span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGIGcd3tEhRjQlCIJgx6-6TY7dgZNaK19cpSno6SVel1wOl8UXClpxexYYwdIujdBWXFGfI85lJ1gM2agWV1aBh6AkwHME0RX5asyLgEvvqkdF3DicaCHPPKk7K-uKfxVNn7ZujNDt_Q/s1600/524405_4369838249877_1294566755_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGIGcd3tEhRjQlCIJgx6-6TY7dgZNaK19cpSno6SVel1wOl8UXClpxexYYwdIujdBWXFGfI85lJ1gM2agWV1aBh6AkwHME0RX5asyLgEvvqkdF3DicaCHPPKk7K-uKfxVNn7ZujNDt_Q/s320/524405_4369838249877_1294566755_n.jpg" width="320" /></a></span></span></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">I don’t remember how long I ran that day or if I even
finished that mile. I do know that I kept at it, 2-3 times a week I went to that
park till I could complete a mile. Pretty soon, I was up to 3 miles. I also
spent time running through Wissahickon Valley Park which had ½ mile markers. I
finally got up to 6 miles at Wissahickon! I almost threw a
party!! After that, I never really looked back. I did get together
with some gym members and we ran together on Thursdays and held each other
accountable to running (hills) each week and sometimes on the weekend. We also
worked out together during the week and took cardio kickboxing classes together.
</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">I entered my first race in April 2005, the Cherry
Blossom 10 miler in Washington D.C. A co-worker that was an experienced
marathoner offered to create a training plan and let me pick his brain. I spent
two months training for this race and got ‘lucky’ enough to experience some of
the crappiest D.C. weather ever. Wind that would blow rain sideways as we ran
over the bridges. It was a tough 10 miles but after I crossed that finish line
in less than 90 minutes (which was my goal) I felt like I could conquer the
world! After this experience, I was hooked on running races. I signed up for the
Virginia Beach Rock n’ Roll ½ Marathon and the Philadelphia Distance Classic
(also a half marathon 2 weeks later). Both were fairly successful by reaching my
goal and running them under 2 hours. Next up was the wicked Marathon Distance!!
July 9, 2006, I crossed the finish line of the Seafair Marathon in
Bellevue, Washington.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Less than 5 years later, I’ve put a few more marathons
(6, almost 7 to date) and several shorter distances under my belt. I started
coaching kids when I moved back to Seattle from the east coast in 2006. Thru the
inspiration and trust of others, in 2011, I started my own coaching business
(Askcoachtara.com…named by a client). I feel that if I can pass on my experience
and knowledge to others that maybe their world will change just like mine did:
for the better. I am closer to my family, friends and more importantly,
myself. </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">My fitness (and nutrition) journey has been and
continues to be amazing, challenging, frustrating and absolutely the most
incredible ride of my life! I wouldn’t change a single moment!
</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;"> </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">Be Extraordinary!
</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">****</span></span><br />
<span style="font-size: large;"><span style="font-family: "Trebuchet MS",sans-serif;">CONTACT TARA AT HER PAGE ASK COACH TARA <a href="https://www.facebook.com/AskCoachTara?ref=ts&fref=ts">https://www.facebook.com/AskCoachTara?ref=ts&fref=ts</a> </span></span></div>
Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-53758722461281608102012-11-08T12:26:00.000-08:002012-11-08T12:26:09.196-08:00Staying Positive While Losing Weight<div class="top">
<h1>
Staying Positive While Losing Weight</h1>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhghp0Y-jQTbJKYxlu6dhyK7_fTANyYmq4kBPrQNf-6YpK3wy_QGc7jk5GzezRCyBsps8AoyO72Vmvvn-7eQYGEKnpznf6yRxUgxxECMt2lolE8iv8W9u9ewje14xEDdyDtWQX3apzG3A/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhghp0Y-jQTbJKYxlu6dhyK7_fTANyYmq4kBPrQNf-6YpK3wy_QGc7jk5GzezRCyBsps8AoyO72Vmvvn-7eQYGEKnpznf6yRxUgxxECMt2lolE8iv8W9u9ewje14xEDdyDtWQX3apzG3A/s1600/images.jpg" /></a></div>
<h1>
</h1>
</div>
<div id="share-box" style="display: block; left: 1154.5px; position: fixed; top: 0px; z-index: 10000000;">
<ul>
<li>
<div class="share-item" id="share-service-google">
</div>
</li>
<li>
<div class="share-item" id="share-service-facebook">
</div>
</li>
<li>
<div class="share-item" id="share-service-twitter">
</div>
</li>
<li>
<div class="share-item" id="share-service-stumble_upon">
</div>
</li>
</ul>
</div>
The greatest tool in your arsenal is already right
between your ears.<br />
The ways that we think and the ways that we talk to ourselves have a
huge impact on our success in any given venture. This will help
you to keep up the commitment necessary for this huge and positive life
change.<br />
<b>If you catch yourself thinking</b>, “I will never lose all this weight.”<br />
Consciously tell yourself, “I have a big goal that will take a strong commitment.”<br />
<b>If you catch yourself thinking,</b> “I don’t have the willpower to do this.”<br />
Consciously tell yourself, “I am building coping skills to keep my weight loss efforts on track.”<br />
<b>If you catch yourself thinking,</b> “I haven’t lost a pound this week. I am a complete failure.”<br />
Consciously tell yourself, “Weight loss is a long term process. As
long as I eat right and get in some small amount of activity every day, I
will lose weight and get healthy.”<br />
<b>If you catch yourself thinking,</b> “I’m too fat to go to the beach.”<br />
Consciously tell yourself, “I deserve to enjoy Jacksonville’s beaches
as much as anyone. I am making powerful positive changes in my life.”<br />
<b>If you catch yourself thinking,</b> “It isn’t fair that I need to eat diet foods.”<br />
Consciously tell yourself, “I choose delicious and healthy foods for
my health it's not about a DIET it's a lifestyle change.............. Many people need to watch what they eat to stay healthy.”<br />
<b>If you catch yourself thinking, </b>“I hate going to the gym.”<br />
Consciously tell yourself, “I am looking forward to the boost of energy I get after my workout.”<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAbUQHPUspgSOu0wgDCMeUXJVr2jKEzOM8XjM5GzMqEglnyi08yGdYyoyzrMPL5tEosBEzMQkCnVuz0V2XXh-BFzYx4JhKXlWuKIlMYOagGM3nKgvsT73a8i2u80T2b6lVOJtyTKh3TQ/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAbUQHPUspgSOu0wgDCMeUXJVr2jKEzOM8XjM5GzMqEglnyi08yGdYyoyzrMPL5tEosBEzMQkCnVuz0V2XXh-BFzYx4JhKXlWuKIlMYOagGM3nKgvsT73a8i2u80T2b6lVOJtyTKh3TQ/s1600/images.jpg" /></a></div>
<br />
If you want it your going to have to do the work it's that simple but I can promise you if you are consistent and stay focused on your goals you will get there...not over night but in time ;) Be patient and just keep pushing!!<br />
You Got This!!<br />
<br />Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0tag:blogger.com,1999:blog-3946515681025753052.post-80932450137146840632012-10-22T03:53:00.001-07:002012-10-22T03:53:03.864-07:00Quote of the day:Whenever you make a mistake or get knocked down by life, don't look back at it too long. Mistakes are life's way of teaching you. Your capacity for occasional blunders is inseparable from your capacity to reach your goals. No one wins them all, and your failures, when they happen, are just part of your growth. Shake off your blunders. How will you know your limits without an occasional failure? Never quit. Your turn will come.<br />
<br />
Og Mandino<br />
<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYtdFUYQmYf0UMpkMs7YGIIPy4RHt2WJuTC_KZP5OblynZz07ruVlalzSHuDcTDBt1_0q283Xh2fccnXtMTuAwIwnJfTifUYy-5i1YdMLDnDzmi7eTs8gfeMN54hfQ7E0bznVKXToEog/s640/blogger-image-929559449.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYtdFUYQmYf0UMpkMs7YGIIPy4RHt2WJuTC_KZP5OblynZz07ruVlalzSHuDcTDBt1_0q283Xh2fccnXtMTuAwIwnJfTifUYy-5i1YdMLDnDzmi7eTs8gfeMN54hfQ7E0bznVKXToEog/s640/blogger-image-929559449.jpg" /></a></div>Vicki Royerhttp://www.blogger.com/profile/06937919718076215559noreply@blogger.com0