Mid-Week Motivation

Merry Christmas!

Mid-Week Motivation

Enough said!

What time of day to you like to work out?

I prefer to work out in the morning.  If you have been reading this blog for a while, you know that I try to excuse proof my workout. It is the first thing I do in the morning.  That way the day has been started on a positive note and no matter what happens the rest of the day, I know that I did one great thing that was just for me.

Women's Health Magazine has list given a list of 7 reasons that morning workouts are great.  I recommend it working out in the morning if you can.  However, don't skip a workout if you need to workout later in the day.

Have a great day!

Weatherproofing your workout

Weather!  I know this is a health and fitness blog but I can’t help but to comment on the weather.  It seems that this December is shaping up to messy one for many areas of the U.S.  It rained 9 days in a row in Georgia.  When the sun finally came out this past Tuesday afternoon, I sat outside to watch the sun set even though it was cold.   Cabin fever can really mess with your motivation to workout.  However, working out could be the best remedy to that feeling.

Things you could do:

1. Shovel the snow (only if you are physically able)
2. Complete an exercise DVD (see entry from 6/17/13
3. Go to Youtube and try a new workout
4. Complete the following circuit

15 jumping jacks

15 air squats

15 mountain climbers

15 bicycle crunches

15 push ups

Do this circuit 4 times.  Enjoy

Try and have fun during this winter season.

Mid-Week Motivation

I workout at 5 am in the morning.  I sometimes want to sleep in now that winter has descended. This is what keeps me going. I like to look in the mirror and like what I see.  Have a great workout

P90X3 is here

I am so excited.  I completed P90X a few years ago.  It was a great workout.  I built a lot of muscle during those 90 days.  I am super excited that Tony Horton has put together a 30 minute program.  I love 30 minute work outs because they are really excuse proof.  You can always find 30 minutes in a day.

I will be ordering my copy by the end of today.  I will be starting a challenge team for P90X3 in January 2014.  Let's do this workout together; keep each other encourage during the next 90 days.  More details will follow by the end of this month.

You are guaranteed to receive P90X3 by Christmas if you order by 12/15/13 at 11:59 pm.  For a limited time there is free shipping.  

You can get further information through my coach link.

Update 7:26 pm
I have placed my order.  Can't wait to get started in about 5 to 7 days.

Apple Cinnamon Kefir Pancakes Recipe

Donna and I have been experimenting with fermented foods.  Cyndi Ball (see post 9/6/13) gave us a jar of kefir over Thanksgiving weekend.  It still had its grains so we could make more.  So I have been in a quest to find recipes to use up our kehir. I made this recipe last weekend.  It is so easy and the pancakes are crazy tasty.

I used a large apple instead of a small apple.  I kept about 1/4 to sprinkle on top of the pancakes with some crushed pecan pieces.  I did not want to add syrup since they tasted so good as presented.

Enjoy!

Apple Cinnamon Kefir Pancakes Recipe

Ingredients: §  1 cup dairy kefir §  1 tablespoon melted coconut oil, sunflower oil, or grapeseed oil §  1 teaspoon vanilla extract §  1/2 cup oats, ground in blender or food processor (can substitute 1/2 cup flour) §  1/2 cup flour §  1 egg §  1 tablespoon butter, melted §  1 tablespoon raw honey or maple syrup §  1 teaspoon baking powder §  ¼ tsp Baking Soda §  1/4 to 1/2 teaspoon salt (to taste) §  1/4 to 1/2 teaspoon cinnamon (to taste) §  1 small apple, chopped §  Chopped nuts (optional)  Instructions: 1.        In a bowl, mix together the oats, flour, baking powder, baking soda, salt, and cinnamon. 2.        In a blender, mix together the kefir, oil, vanilla extract, egg, butter, and honey or maple syrup. 3.        Add the dry ingredients to the wet ingredients and blend just until smooth. 4.        Add the apple and mix just until combined (don't puree the apple). 5.        Drop 1/4 cup for each pancake on a hot griddle greased lightly with coconut oil or butter. Top the baking pancake batter with a few chopped nuts if desired. When the top of the batter is slightly dry (a couple of minutes), flip the pancake and cook on the other side. Makes 12 pancakes.

What's next?

Now that I have finished NPTI and passed the CPT exam, it is time to move onto next steps.  I am proud to announce that I have launched a new business called Healthy Beginnings, LLC.  I have launched a personal training business.  I will discuss my triumphs and tribulations of becoming a small business owner on this blog.

So what is Healthy Beginnings?  At Healthy Beginnings we offer full service fitness.  Each person will receive customized programs specific to their goals -- weight loss, maintaining weight or gaining strength.  Working out alone can be a challenge.  Here's what we do:  we make working out fun, safe and goal specific.  Your goals become our goal.

We will come to your home or meet you at the gym.  You can maximize your savings by working out with a partner or two. Training can be customized up to three people in a session.

So, be on the look out for my website.  In the meantime, I have registered with the Secretary of State in Georgia, gotten my EIN number from the IRS, bought liability insurance and equipment so that I can be mobile.  Now I just need to get a roster of clients.

Mid-Week Motivation

Have a great week.  Thanksgiving is over.  I am so glad you did not overeat and under workout.  Have a fun workout.

What methods do you use to help you meet your goals?

I use a vision board to help me meet my goals each year.  I never had much luck with written down new year resolutions. I use my vision board to incorporate all the facets of my life whether is be spiritual, work related, health and wellness, wealth building, travel, entrepreneurship and most importantly a reminder to have fun.

This is a picture of my 2013 vision board.  I keep my vision board in my workout room so I see it first thing every morning.  It keeps me centered on what is important.  I see resolutions as something that I will or will not do.   Vision is how I imagine me living my perfect truth; it is something that I aspire too. I find the vision board keeps me on a positive track.

I put this vision board together in December 2012.  It is wonderful to see that many of the items that I could only imagine a year ago have come to fruition.  I am starting to think about my 2014 board.  There probably will be some overlapping themes.  That's okay.  It's my board.

There are many methods that you can use when you are goal setting.  Whether you use new year resolutions, a vision board or a Excel spreadsheet mapping and graphing your goals, you should do something. You are more apt to meet your goal if you breath life into it.

Have you every used a vision board?  What method are you using to meet your goals?

December work out play list

I am the mood for a little Christmas cheer.  This is a 30 minute play list so those days where you may not have a lot of time.  Have great workout.  Merry Christmas!  Happy Kwanzaa!

December 2013 playlist

I am now a CPT

One year ago, I attended an open house for NPTI to learn about their certification program to become a personal trainer.  Today, I have moved toward the final goal  -- certification.  I passed the NASM CPT this morning.  

The next step is getting my personal training business off the ground.  This will probably have an impact on what I write in this blog.  I will start incorporating my successes and struggles as a small business owner. Thank you for continuing this journey with me.

Certified Personal Trainer Exam

If you have been reading this blog since the beginning, you know that this blog was started as a class assignment for NPTI (National Personal Trainer Institute).  I finished up with my course in October 2013. Tomorrow I take the last step in becoming a certified personal trainer.  I will take the NASM-CPT (National Academy of Sports Medicine) exam tomorrow at 9 am.  

Wish me luck.  I have two hours to answer 120 questions.  I should know if I passed by 11 am.  I will keep you all posted.

Mid-Week Motivation

Thanksgiving is tomorrow.  Give thanks.  Enjoy your family.  Enjoy the food.  Don't forget to move.  Enjoy your workout!

Why do you work out?

Why do you work out?

Sounds like a simple question but for most it is quite complicated.  Typical answers are you want to feel better, be thin, or so I can eat what I want.

Here is what I have figured out for myself why I work out - I want to be able to do whatever activity I set my mind to without getting hurt or sore.  It took my a long time to figure this out.  Previously, I worked out because I wanted to be thin and look good.  Of course, I still want those things but I really want to be able to rake my yard without my back aching for the next week; I want to be able to climb to top of Stone Mountain to view a beautiful sunrise without my knees throbbing; I also want to be able run a 5K with my friends just because we can.

You need to find out your 'why' if you are new to fitness.   If you figure out YOUR why, then working out won't be such a chore.  Speaking of chores, today was leaf day.  After about 2 1/2 hours, this was the result. We will probably have to do this one more time before winter sets in.  This is why I work out.  Tomorrow my body will thank me.

Working out after illness

I apologize for being away so long. I went on a trip to Kenya (more on that in a different post) and caught a horrible upper respiratory as well as a stomach infection while coming home.  It was three weeks before I could start working out again.

I started working out again this past Wednesday.  I started with working the stairs at my office building at lunch.  I did all 13 floors (up and down).  My calves and hamstrings were quite sore on Thursday but that did not stop me for walking the stairs again.  I completed 18 floors on this day. I was not sore once I completed that walk.  Friday was an off day.  I wanted to complete a more hard core cardio workout on Saturday so I picked Chalean's Extreme Burn It Off DVD.  That is a rocking 30 minute cardio workout.  It felt good but challenging.  I completed a full body workout on Sunday with light weights.  I haven't worked out more than 30 minutes yet since I am not at 100% health.

All in all, it is hard for even the most fit to get back into working out after illness.  I have wanted to work out but I was just not able.  I think you have to know when you just cannot work out.  Some rules I thumb that I have used for myself is if it is from the neck up with no temperature, that I will do a light workout.  If it is below the neck then I will wait it out and then increase the intensity as my body can handle.

The take away should be that you have got to listen to your body.  Just because you don't work out for a week or two doesn't mean that your body is immediately going to fall apart.  You have to listen to your body because you can make it worse by trying to do too much.

Stay healthy and see you at the gym.

Mid-Week Motivation

What does your breakfast look like?  Today, start making a better choice.  

Can you be addicted to Oreos?

I don't keep food in my house that may cause a trigger to overeat.  So chips, cookies, candy and certain breads I just don't buy.  I will buy a single serving size if I get a craving for chips.  This way I won't overeat. There is one cookie that I don't deal with on any level.  I used to joke that I am addicted to them so I just don't put myself in the path of destruction.  I can't even have them hidden in the house.  It will drive my to distraction until I find them.  My total weakness is the Oreo Cookie.  I stopped eating them years ago.  I have no control.  I can't just eat a few.  I will eat the whole package. Then I am disgusted with myself.  There is no food in the world that is as destructive as a Oreo Cookie to me.  

I found this article today at Health.com about a studying that was recently conducted by researchers at Connecticut College.  They studied the effects of Oreos on rats and how it effects on the pleasure center of the brain.  I thought this was an interesting article because I have thought for years that certain processed foods could cause an euphoric sensation causing you to overeat.  Now this study was not yet conducted on humans but this is something to watch.  This is why I strive to eat clean. Real food for real people.

You may also have that one food that puts you in a dark place.  I find it best just to completely avoid it. What have you put in place for yourself to keep you away from food that you just cannot resist? 

Chicken, Sweet Potato and Cabbage Soup

I love experimenting with soup.  Here is my latest creation.  Donna loved it.  I hope you will too. This recipe is more stewy and less soupy but so tasty.  I hope you enjoy.


Chicken, Sweet Potato and Cabbage Soup

1 pound chicken breast  (diced to small pieces)
3 small sweet potato's  (diced into small pieces)
1 head of Napa cabbage  (chopped to small pieces)
4 cups of low sodium chicken broth
2 tbsp of grated ginger
2 cloves of garlic
1 tsp of cumin
1/2 tsp of tumeric
1 tsp of garam marasala
1 tsp of indian curry
2 tbsp of olive oil
salt and pepper to taste

Take olive oil, garlic and ginger and let sweat.  Add chicken and start to brown.  Add all spices.  Once chicken is browned add sweet potatoes.  Stir to coat sweet potatoes with spices.  Add chicken broth. Cover and bring to boil.  Boil about 7 minutes then add cabbage.  Recover.  Turn down to simmer. Simmer for about 1 hour.

This soup is really hearty.  Serving:  1/2 heaping cup
Enjoy with a piece of crusty bread.

Mid-Week Motivation

Make sure you are working your goal each day.  Decide to be different.  You can reach your goal.  Have a great workout.

Adding activity to your day - Walking at Lunch

Fall really is my favorite time of the year.  This is the best time to incorporate new habits since it is not too hot or cold.  I walk almost every day at lunch for 30 minutes.  The only time that I don't walk outside if it is a driving, pouring rain.  I use an umbrella if it is regular rain.  I started walking at lunch in January 2012.  It was part of my larger plan to lose weight.  There have been many benefits that I did not anticipate from adding this walk.  I am a way more productive and feel more creative in the afternoons since I have started walking.  I used to feel like I hit a wall every day at 3 pm.  Now, my energy still dips but I don't feel like I want to take a nap.

I want to encourage you to get out and move on your lunch period; even 15 minutes can have huge benefit on your life.   Your boss might also thank you when productive increases.

Favorite Fall Foods

I love everything about fall.  I love watching the leaves change.  I love the crisp air in the morning. Lastly, I love fall food.  Here is the list of my favorites.

• Apples - you can put them in your oatmeal, bake them with chicken or just eat.  Apple season is upon us.  Arkansas Blacks are my favorite
• Squash - butternut, acorn, spaghetti - I just can't get enough.  You can roast them, boil, make soup, put in a casserole.  So versatile.  So yummy!
• Kale - I don't think I have to say anything more!
• Homemade soup - tomato soup, carrot &ginger soup, chicken noodle.  

What are your favorite fall foods?  Share your favorite ways to prepare.  In the next few weeks, I will be sharing some of my favorite recipes.

Mid-Week Motivation

I can't say this any better.  'Nuff said.

Update on my quest to do a Pull-Up

I have been working on my goal to complete an unassisted pull-up by September 28.  Sadly, I missed this goal.  The good news is that I am closer to reaching this goal.  I am stronger than I have ever been.  I believe that I will meet this goal.  It will just take me a little longer than I thought.

I will keep you (my faithful readership) updated on my progress.

October 2013 workout playlist

This month I am feeling like pop music.  With Britney and Katy releasing new songs that work so well for working out, I could not resist.  Have a fun workout.

You can access this playlist - Jowanna October 2013 work out play list - through Google music.

Now get to work!

Finished with NPTI

My official graduation picture which sits on the wall at NPTI.

The last test has been taken and passed.  Six months of lecture and practical application has been completed.  I will be able to take the certification for the NASM CPT by the end of October.  This has been a great journey. I will miss everyone in class.  I am glad to be starting the next phase - launching my own personal training business.

Leeza and me goofing around

me and Allean 

Last workout for the Tuesday/Thursday class.
L-R standing - Allean, Leez, Brad, Evan, me
L-R sitting - Rafeal, Enoch

Leeza, Allean, Jeremy and me.  We were part of the Saturday class which was from 10 am until 6 pm for six months.  I will glad to have my Saturdays back.

Almost done with NPTI

You won't be getting three blog posts this week.  I am done to completing my final exams with NPTI.  I am up to my eyeballs in nutrition, anatomy, and exercise science.  Wish me luck.  I will finish up my last exam on September 28th.  Then all that will be left is to pass the NASM-CPT.

It has been a long six months.  Thanks to all of you who have been cheering in my corner.  I am sure I will have lots to report next week.

The Final Push When You Have Almost Reached Your Goal

I cannot believe that we are almost finished with NPTI.  Now in the final two weeks of this six month program, I am working on keeping my energy up for these final classes.  Working full-time as well as taking 16 hours worth of classes/working out each week has taken its toll.  I am now stronger and more lean than I have ever been but I am also a little tired.  I can make it.  So can Al and Leeza.  The three of us will finish strong on the 28th of this month.

Are you really working out when you go to the gym?

I recently read an interesting article in Women's Health Magazine about how folks waste up to 35% of of their time at the gym not working out.  Have you ever thought how much time you may be wasting? Most days I wear ear phones even if I have no music on to stop people from talking to me.  This might seem rude but I just don't have time when I am trying to get my workout on to stop and have conversations.  I try really hard not to waste time especially when I am trying to do a circuit workout. There really is no time for conversation. I will catch up with you once I am done working out.

I love the suggestions they give to help you increase your efficiency at the gym.  I already follow most of these suggestions to keep my time in the gym effective.  I write out my workouts and bring that paper to the gym with me so that I can easily shift the workout around if equipment is being used. This is one thing that I have now ingrained in me as an aspiring personal trainer.  Here is the list for your review.

• "Hit the gym with a plan and move onto another exercise if someone else is using the equipment you were planning to use.

• Use a premade workout playlist instead of shuffle so you can just press play and go.

• Store your headphones in a case to prevent cord tangles and ensure your buds are ready to go when you are.

• Leave your phone in your locker (or if you’re using it for music, use airplane mode) to prevent distractions.

• Wear comfortable workout clothing to avoid mid-workout wardrobe issues.

• Try one of these smart ways to tie your sneakers, then double knot them before you start your workout so you don’t have to slow down for a retie.

• Fill up your water bottle before and after your workout, not during it, to minimize time spent at the water fountain.

• Work out with a personal trainer regularly. He or she will keep you focused and fend off other chatty gym-goers."

Read the entire article from Women's Health magazine, How Are You Really Spending Your Time at the Gym.  Enjoy your workout!

Clean Eating Magazine has been bought!

My family has been a faithful subscriber to Clean Eating Magazine since 2010.  When our magazines stopped a few month ago I was worried.  The publisher passed away earlier this year.  I know that this is a smaller magazine but it is a life line when you need an idea on making tasty dishes that are easy and quick to make.

Active Interest Media, Inc. has bought not only Clean Eating but Oxygen and MuscleMag as well.  AIM has put out a press release stating that all subscriptions will be honored.  This is good news for those of us who look forward to those 6 wonderful issue per year.  I am sure this new company will honor the founders great intentions.  Robert Kennedy was one of a kind.  He will be missed by more than his family.

Read the full press release here.

Mid - Week Movitation: update - My push to do a pull-up

October is right around the corner.  I still have not mastered doing one unassisted pull up.  I am now working quite diligently each day on the eccentric movement (letting myself down but pulling at the same time) of the pull up in hopes to strengthen myself.

I have to say every person in my training class has been rooting for me.  I really appreciate it since now my traps are constantly sore.  I will not give up.  In three short weeks will be the test. I will keep you updated.

What is the best gym for you?

I have had the opportunity to visit many different types of gyms in the past week.  One of our class assignments is to visit different gyms and shadow a personal trainer.  This has been an eye opening experience.

All my experiences have been very positive thus far.  I have met with some really awesome trainers who are really passionate about working with and helping folks reach their fitness goals.  This part of the experiences has really great. I am thankful that each gym has welcomed me with open arms and answered all my questions.

What I have learned there is a gym for every person and personality.  All the gyms I have visited have workout equipment, staff and trainers but what is different is their approach to fitness.  This means you should shop around for your budget and personality and go to the gym that meets your needs.

I take classes at the Forum in Johns Creek.  This is a beautiful facility with top notch equipment.  Most classes are extra cost to your membership.  People are nice and the clientele are mostly fit looking people.

I have visited the new Planet Fitness in Stone Mountain.  I was really impressed.  The place is just like their commercials.  Lots of equipment; no pressure to buy anything.  Classes are clearly marked on a huge board that you can see when you walk in so you don't have to speak with a trainer if you have gym intimidation. This facility was way laid back.  It seemed that this place goes out of its way to go after the 'un-gymed.'

LA Fitness in Stone Mountain was my next stop.  As a full disclosure, I used to be a member before they moved to this new building last year.  All I can say about this new building is wow!  There is so much space for all the classes as well as cardio equipment.  The new space really makes a difference. The floor plan is open and airy.  This is a hip, happening type of gym.  The clientele was split about 50% fit and 50% looking for improvement.

I have a membership at the Wade Walker YMCA in Stone Mountain.  I like the Y because it is more than a gym.  I like the community aspect of the Y as well.  This Y is one year old so the equipment is new.  The gym is not that big or fancy but highly functional.  I like that you can bring your whole family - there are activities for children right up to grandma.

I am glad that I was 'forced' to visit different gyms.  I think this will make me a better trainer in the end. I will know where and what type of facility will work best for me.  Take your time and visit a few different gyms so that you can find out the place that meets your needs.  You won't go if you don't feel comfortable.  There is a gym out there waiting for you.

Have you ever made homemade peanut butter?

My partner took me out to visit her friend, Cyndi Ball, who runs the Lazy B Farm in Statham Georgia. I got to visit with some of their animals and take a tour of their herb garden.  She gave us a huge bag of peanuts today.  This was a fortuitous gift since I have just run out of peanut and almond butter.  This video shows you how.  Enjoy!

Mid-week Fitness Motivation

Happy September! It is a new month.  Are you still on track with your goals?

September 2013 work out playlist

Happy September!  I hope you have a wonderful and restful Labor Day.

This month I was feeling like getting my praise on while working out.  The mix for this month are some of my favorite gospel songs.  I hope you have wonderfully inspired work out.

The playlist is available through Google music at Jowanna September 2013 work out play list.

Have you tried the Tabata Method?

My quest to try something new in the gym continues.  This past week our trainer, Brad, took us through a workout following the Tabata Method.  What is Tabata?  Well, Tabata is a type of high intensity interval training that was developed by Izumi Tabata.  It is a timed work out that last a total of 4 minute.  Each circuit last 20 seconds with a 10 seconds rest.  You repeat for 8 cycles.  The principle is to work your aerobic and anaerobic systems at the same time.

You can use any explosive exercise as long as you do it at high intensity for 20 seconds and do cheat on the 10 second rest. It is probably best to chose exercises that are full body.  We choose to do one exercise for the 8 cycles but you can mix it up if you choose.  We did dumb bell thrusters.  You can see an example of how that exercise would look below.

I can tell you this was probably the hardest and longest 4 minutes that I spent in the gym in a long time. I used 7.5 dumb bells since this was the first time I have had every tried this type of HIIT workout. I thought the first cycle was the hardest just because I was not used to doing squats that fast.  I felt really good for cycles 2 through 5; at 6 I started to slow down a little.  There was no way I was going to give up but I just wanted it over.  I really don't remember what happened during cycles 7 and 8.  I was shaking and felt like I wanted to puke (I didn't) at the end of the 4 minutes.  I was better able to reflect on the experience after taking a cool down walk to get my heart rate back to a normal level.  I felt really good at this point.  I was little sore on the next day but it was about the same level of soreness that I have when I do an intense workout.

Is Tabata for you?  Well, I would say you should do your research.  Here is a list of pros/cons for using this type of method.  If you are short on time but want an intense workout this may be for you.

Enjoy.

Mid-Week Fitness Motivation

Have you every had one of this workouts where you did not get sore until about 24 hours later?  That is when you know that you worked out hard.  Have a great workout.

Recipe of the Week - Smashed Cauliflower

I am not a fan of mashed potatoes but I don't want my family to miss out because of something that I don't like.  The first time I ever heard of smashed cauliflower was on the Oprah show.  I tried that recipe and a few more over the years.  I hope you enjoy this recipe.

Serves 3

Steam cauliflower until cooked through.  Mash with a potato masher and add cottage cheese.  Pepper to taste (Cottage cheese is naturally high in salt. You should not need more.)

Approximate calories per serving 78

Cauliflower - Raw, 1 head, medium (5-6" dia)	144
Cottage Cheese - Friendship 1%, 113 g	90

Trying something new in the gym

I was never an athlete during my youth so there are many speed, agility or quickness type of drills that I have never done and I certainly have never power lifted before.  Both have been humbling experiences.  I am learning now because it is part of the curriculum and NPTI.  

The agility ladder is quite fun.  It almost does not feel like your working out but having fun.  Getting your body to move (especially your feet) on those advanced shuffles is a challenge.  Your heart gets a great workout as well.  I have been wearing my heart rate monitor for the last two SAQ sessions and I have hit my zone on each workout.  I am glad that I am finally getting the hang of some of the more advanced drills.

Power lifting is another beast altogether.  Getting that full extension in the hips before getting that bar up has been a challenge.  A challenge that I am up to but a challenge none the less.  I hope by the end to be able to proficiently do the moves and be able to teach the moves. I realize that power lifting will probably never by my forte'.

The point is you should not be afraid to try a new exercise in the gym.  Take it slow.  Walk through the movements if necessary.  In learning to power lift, we learned each movement separately then put them together over a few weeks.  We practice low reps with high number of sets so that we can get the movement down.  I am not afraid of looking a little silly until I get the move down.

Don't be afraid to try something new in the gym.  You should be adding new and different exercises into your routine to keep you and your workout fresh.  Ask for help if necessary.  Choose someone (like me) who is willing to work with you until you can do the move.  A good trainer will be able to simplify the exercise until you are ready for a more advanced move.

Have a happy workout.

Mid-Week Fitness Motivation

We have been working on power lifting in the gym.  This is not quite my forte.  I get a little better each time.  Each exercise is a little easy.  Will I stop?  No way!  This is my new mantra:

Recipe of the week - Stuffed Peppers

This is a stuffed pepper recipe that I created last summer.  I love red peppers.  I hope you enjoy.

Serves 4 - serving size 1

Cook the barley with the chicken broth.  Cook just like rice.  It will take about 20 to 30 minutes.  Once the barley is cooked, add the endame, goat cheese and spices.  Fill the 4 peppers.  Cook in oven about 30 minutes at 350 until peppers are soft.

Total calories for all 4 is approximately 610.  Serving size calories is about 153.  Enjoy.

Red Bell Pepper - Red Bell Pepper, 4 pepper	120
Generic - Barley Hulled Cooked, 0.5 cup	109
Generic - Endame, 1/2 cup	100
Pacific Natural Foods - Organic Free Range Chicken Broth Low Sodium (Corrected), 1 cup	15
Trader Joe's - Crumbled Goat Cheese, 2 oz. (28g)	160
Planters - Dry Roasted Sunflower Seeds, 1/8 cup ( 29)	80
Spices - Parsley, dried, 1 tbsp	4
Spices - Pepper, black, 1 tsp	5
Spices - Garlic powder, 1 tsp	9
Spice Islands Tumeric - Tumeric, 1 tsp	8